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Approved Log End of the First Cycle - Priming for the next Blast Log
- Thread starter JBond24
- Start date
Meals. Look, fantastic. You won't beat chicken and salad together and then eating the blueberries.
I'm glad we can get this log back on track. That's how it should be.
Everybody should be supporting each other, even the people posting. And remember, everyone's gonna have a different opinion. If you don't agree with it, then that's your opinion as well.
anyway nice update Jbond, you are on a roll with this training!
Everybody should be supporting each other, even the people posting. And remember, everyone's gonna have a different opinion. If you don't agree with it, then that's your opinion as well.
anyway nice update Jbond, you are on a roll with this training!
keep kicking ass man. you will look back and realize how much progress you made a few months from now. stay CONSISTENT with your training.
bro you pushing it good.
don't forget the red meat please, that important here.
don't forget the red meat please, that important here.
@LevButlerov - Thanks, Lev. If I increase my fats, it will take me way over my calorie deficit.
Can I email you to work out a good macro plan for my next phase? Thanks
10/ Jan/ 2024 - Workout
Hey, everyone. I hit all my workouts this week and made good progress on the scale.
I started this workout with 5 minutes of cardio on the treadmill and then finished it with a 20-minute treadmill at 15 incline and 5.5 speed.
Pull
Pull Up
1 - 8 reps
2 - 10 reps
3 - 8 reps
Reverse Grip Lat Pulldown (Cable)
1 - 45kg x 12 reps
2 - 59kg x 10 reps
3 - 52kg x 12 reps
4 - 45kg x 16 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Shrug (Dumbbell)
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Bicep Curl (Barbell)
1 - 30kg x 12 reps
2 - 25kg x 15 reps
3 - 25kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 12 reps
2 - 10kg x 13 reps
3 - 12.5kg x 12 reps
Hey, everyone. I hit all my workouts this week and made good progress on the scale.
I started this workout with 5 minutes of cardio on the treadmill and then finished it with a 20-minute treadmill at 15 incline and 5.5 speed.
Pull
Pull Up
1 - 8 reps
2 - 10 reps
3 - 8 reps
Reverse Grip Lat Pulldown (Cable)
1 - 45kg x 12 reps
2 - 59kg x 10 reps
3 - 52kg x 12 reps
4 - 45kg x 16 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Shrug (Dumbbell)
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Bicep Curl (Barbell)
1 - 30kg x 12 reps
2 - 25kg x 15 reps
3 - 25kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 12 reps
2 - 10kg x 13 reps
3 - 12.5kg x 12 reps
10/ Jan / 2025 Food Log
I am happy that I am managing to hit the 200g of protein. Today was a bit busy, so I just boiled the chicken breast and added some seasoning to it. It was actually nice. Breakfast and lunch looked similar with the difference of rice and salad for lunch.
My goal is to hit 70kgs before going into bulking, and I am 1 kg away from my goal...
I am happy that I am managing to hit the 200g of protein. Today was a bit busy, so I just boiled the chicken breast and added some seasoning to it. It was actually nice. Breakfast and lunch looked similar with the difference of rice and salad for lunch.
My goal is to hit 70kgs before going into bulking, and I am 1 kg away from my goal...
| FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber | |
| Breakfast | |||||||||
| Boiled Chicken Breast, 150 gram(s) | 248 | 0g | 5g | 47g | 128mg | 111mg | 0g | 0g | |
| Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g | |
| Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g | |
| Beth - Honey leg ham, 32 gram | 30 | 2g | 0g | 5g | -- | -- | -- | -- | |
| Avocado, 50 g | 80 | 4g | 7g | 1g | 0mg | 4mg | 0g | 3g | |
| Lunch | |||||||||
| Boiled Chicken Breast, 130 gram(s) | 215 | 0g | 5g | 40g | 111mg | 96mg | 0g | 0g | |
| Egg white, 2 large | 34 | 2g | 0g | 7g | 0mg | 110mg | 0g | 0g | |
| Basmati rice, cooked, 130 g | 168 | 36g | 0g | 3g | 0mg | 319mg | 0g | 1g | |
| Dinner | |||||||||
| Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g | |
| pure product - hydrolyzed wheybprotein isolate, 63 grams | 208 | 2g | 1g | 57g | 2mg | 79mg | 1g | -- | |
| lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- | |
| Snacks | |||||||||
| Zooper Dooper - No Sugar Zooper Dooper, 70 ml | 14 | 4g | 0g | 0g | -- | 14mg | -- | -- | |
| Quest - Birthday Cake, 60 grams | 177 | 4g | 7g | 20g | -- | 249mg | 1g | 12g | |
| Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g | |
| TOTALS | 1692 | 102g | 52g | 203g | 258mg | 1655mg | 26g | 20g |
Attachments
Great job on the protein intake
@JBond24 awesome log right here!
11/ Jan/ 2025
We ate out today, so it was a bit hard to track the macros, but I logged as close as possible. I maybe hit the 200g of protein, but it's difficult to say.
We ate out today, so it was a bit hard to track the macros, but I logged as close as possible. I maybe hit the 200g of protein, but it's difficult to say.
| FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber | |
| Breakfast | |||||||||
| Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g | |
| Beth - Honey leg ham, 32 gram | 30 | 2g | 0g | 5g | -- | -- | -- | -- | |
| Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g | |
| Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g | |
| Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g | |
| Zooper Dooper - No Sugar Zooper Dooper, 70 ml | 14 | 4g | 0g | 0g | -- | 14mg | -- | -- | |
| Lunch | |||||||||
| Chicken thigh, cooked, skinless, 100 g | 193 | 0g | 11g | 24g | 128mg | 335mg | 0g | 0g | |
| Chinese - Fried Rice, 1 cup | 228 | 43g | 3g | 7g | 32mg | 554mg | 1g | 2g | |
| Dinner | |||||||||
| Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g | |
| lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- | |
| pure product - hydrolyzed wheybprotein isolate, 63 grams | 208 | 2g | 1g | 57g | 2mg | 79mg | 1g | -- | |
| Snacks | |||||||||
| BSC - Low Carb Protein bar Cookie Dough, 60 gram | 207 | 4g | 6g | 19g | -- | 197mg | 3g | 7g | |
| TOTALS | 1662 | 103g | 56g | 179g | 323mg | 2382mg | 29g | 13g |
11/ Jan/2025
Today is the last day of the current cutting cycle. 16 weeks in total.
Thank you, @Gains Man, for the great coaching
I started at 73.6 Kg (refer to the photo in the intro), and my current weight is 71kg. All in all, I am very happy with the progress.
My goal is to get to 70kgs, so I will remain in a calorie deficit during TRT until I reach my goal and start a lean bulk cycle.
Today is the last day of the current cutting cycle. 16 weeks in total.
Thank you, @Gains Man, for the great coaching
I started at 73.6 Kg (refer to the photo in the intro), and my current weight is 71kg. All in all, I am very happy with the progress.
My goal is to get to 70kgs, so I will remain in a calorie deficit during TRT until I reach my goal and start a lean bulk cycle.
Attachments
Last edited:
@JBond24 Good pics updates bro.........
@JBond24 you are making progress bro
but i checked yoru diet in detail
we need to start cutting things more
i would start with upping fats but not cheese, get walnuts nuts, fish oil, avocados natural fat up
keep carbs around 100 and push protein to 180-200 daily
we also should bump the cardio do you have the time bro?
@Npcclassicphysique champ, Thank you for the feedback.
These are my current macros.
Current | ||||
Carbs | Fat | Protein | ||
| Grams | 112 | 50 | 150 | |
| Calories | 448 | 450 | 600 | 1498 |
[/td]
I am not an expert on the diet. Do you think the below macros would be a good plan? I want to keep losing fat while on TRT. Therefore, I am a bit hesitant to increase my calorie intake, but I know sometimes it's a good idea to make changes.
Proposed | ||||
Carbs | Fat | Protein | ||
| Grams | 90 | 70 | 200 | |
| Calories | 360 | 630 | 800 | 1790 |
I am trying to increase cardio, but sometimes it's a bit hard to fit more cardio during the week; I am doing a minimum of 10K steps per day, plus 20 20-minute incline treadmills after the workouts.
Two days of food log below.
12/ Jan / 2025
13/ Jan/ 2025
12/ Jan / 2025
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Beth - Honey leg ham, 32 gram | 30 | 2g | 0g | 5g | -- | -- | -- | -- |
Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g |
Lunch | ||||||||
Basmati rice, cooked, 150 g | 194 | 42g | 0g | 4g | 0mg | 368mg | 0g | 1g |
Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g |
Dinner | ||||||||
Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g |
pure product - hydrolyzed wheybprotein isolate, 66 grams | 218 | 2g | 1g | 60g | 2mg | 83mg | 1g | -- |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.2 gram | 132 | 5g | 11g | 4g | -- | 44mg | 4g | -- |
Snacks | ||||||||
BSC - Low Carb Protein bar Cookie Dough, 60 gram | 207 | 4g | 6g | 19g | -- | 197mg | 3g | 7g |
TOTALS | 1684 | 98g | 49g | 199g | 307mg | 2377mg | 28g | 12g |
13/ Jan/ 2025
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Beth - Honey leg ham, 32 gram | 30 | 2g | 0g | 5g | -- | -- | -- | -- |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g |
Lunch | ||||||||
Chinese - Fried Rice, 1 cup | 228 | 43g | 3g | 7g | 32mg | 554mg | 1g | 2g |
Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g |
Dinner | ||||||||
lyttos - Greek Style Natural Yogurt- Lactose free, 1.2 gram | 132 | 5g | 11g | 4g | -- | 44mg | 4g | -- |
Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g |
pure product - hydrolyzed wheybprotein isolate, 66 grams | 218 | 2g | 1g | 60g | 2mg | 83mg | 1g | -- |
Snacks | ||||||||
Bsc - Cookies & Cream, 60 gram | 205 | 3g | 6g | 19g | -- | 189mg | 2g | 6g |
TOTALS | 1716 | 98g | 52g | 202g | 339mg | 2555mg | 28g | 12g |
Attachments
12/ Jan/ 2025 Workout
Legs
Leg Extension (Machine)
1 - 45kg x 15 reps
2 - 60kg x 15 reps
3 - 70kg x 13 reps
4 - 45kg x 20 reps
Seated Leg Curl (Machine)
1 - 35kg x 12 reps
2 - 40kg x 13 reps
3 - 40kg x 15 reps
Hack Squat (Machine)
1 - 20kg x 13 reps
2 - 40kg x 15 reps
3 - 40kg x 13 reps
Straight Leg Deadlift
1 - 90kg x 8 reps
2 - 90kg x 8 reps
3 - 90kg x 8 reps
Lunge (Dumbbell)
1 - 24kg x 12 reps
2 - 24kg x 12 reps
3 - 24kg x 12 reps
4 - 24kg x 12 reps
13/ Jan/ 2025 Workout
Push
Incline Bench Press (Dumbbell)
1 - 17.5kg x 12 reps
2 - 22.5kg x 12 reps
3 - 25kg x 12 reps
4 - 27.5kg x 5 reps
5 - 17.5kg x 15 reps
Chest Dip
1 - 15 reps
2 - 12 reps
3 - 12 reps
Butterfly (Pec Deck)
1 - 59kg x 14 reps
2 - 66kg x 12 reps
3 - 73kg x 13 reps
Lateral Raise (Dumbbell)
1 - 10kg x 15 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
Triceps Extension (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
Triceps Pushdown
1 - 41kg x 12 reps
2 - 45kg x 12 reps
3 - 45kg x 10 reps
4 - 27kg x 20 reps
Legs
Leg Extension (Machine)
1 - 45kg x 15 reps
2 - 60kg x 15 reps
3 - 70kg x 13 reps
4 - 45kg x 20 reps
Seated Leg Curl (Machine)
1 - 35kg x 12 reps
2 - 40kg x 13 reps
3 - 40kg x 15 reps
Hack Squat (Machine)
1 - 20kg x 13 reps
2 - 40kg x 15 reps
3 - 40kg x 13 reps
Straight Leg Deadlift
1 - 90kg x 8 reps
2 - 90kg x 8 reps
3 - 90kg x 8 reps
Lunge (Dumbbell)
1 - 24kg x 12 reps
2 - 24kg x 12 reps
3 - 24kg x 12 reps
4 - 24kg x 12 reps
13/ Jan/ 2025 Workout
Push
Incline Bench Press (Dumbbell)
1 - 17.5kg x 12 reps
2 - 22.5kg x 12 reps
3 - 25kg x 12 reps
4 - 27.5kg x 5 reps
5 - 17.5kg x 15 reps
Chest Dip
1 - 15 reps
2 - 12 reps
3 - 12 reps
Butterfly (Pec Deck)
1 - 59kg x 14 reps
2 - 66kg x 12 reps
3 - 73kg x 13 reps
Lateral Raise (Dumbbell)
1 - 10kg x 15 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
Triceps Extension (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
Triceps Pushdown
1 - 41kg x 12 reps
2 - 45kg x 12 reps
3 - 45kg x 10 reps
4 - 27kg x 20 reps
@JBond24 proposed should change to 90 grams of fat thats a good one bro
and yes I know cardio can be hard but even running in place is cardio with planks lets do this
huge food improvement bro and thank you for sharing
but i would up the fats still at least some fish oil and avocados
on the training you're intense but I would cut 1 set from each and volume up on 1st set like tri pushdowns cut to 3 sets but 1st set out the gate 20 reps
14/ Jan/2025 - Workout
QUESTION: How do you record the weight you use with dumbles? For example, for the Shrug, I used 25Kgs each side. Should I record it as 25kgs or 50Kgs?
Pull
Pull Up
1 - 8 reps
2 - 8 reps
3 - 8 reps
Lat Pulldown (Cable)
1 - 52kg x 16 reps
2 - 59kg x 12 reps
3 - 66kg x 9 reps
4 - 39kg x 15 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Shrug (Dumbbell)
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Bicep Curl (Barbell)
1 - 25kg x 15 reps
2 - 30kg x 10 reps
3 - 27.5kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 13 reps
2 - 10kg x 13 reps
3 - 12.5kg x 12 reps
Rear Delt Reverse Fly (Cable)
1 - 4.5kg x 8 reps
2 - 6.8kg x 8 reps
3 - 6.8kg x 9 reps
QUESTION: How do you record the weight you use with dumbles? For example, for the Shrug, I used 25Kgs each side. Should I record it as 25kgs or 50Kgs?
Pull
Pull Up
1 - 8 reps
2 - 8 reps
3 - 8 reps
Lat Pulldown (Cable)
1 - 52kg x 16 reps
2 - 59kg x 12 reps
3 - 66kg x 9 reps
4 - 39kg x 15 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Shrug (Dumbbell)
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Bicep Curl (Barbell)
1 - 25kg x 15 reps
2 - 30kg x 10 reps
3 - 27.5kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 13 reps
2 - 10kg x 13 reps
3 - 12.5kg x 12 reps
Rear Delt Reverse Fly (Cable)
1 - 4.5kg x 8 reps
2 - 6.8kg x 8 reps
3 - 6.8kg x 9 reps
14/ Jan/ 2025 - Food Log
Slowly increasing Fat to 90gms, added some peanut butter to add some fat.
@Npcclassicphysique champ, I take two capsules of fish oil per day. Do you mean that? or are you recommending adding fish like salmon?
Hitting the 200 grams of protein.
Slowly increasing Fat to 90gms, added some peanut butter to add some fat.
@Npcclassicphysique champ, I take two capsules of fish oil per day. Do you mean that? or are you recommending adding fish like salmon?
Hitting the 200 grams of protein.
| FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber | |
| Breakfast | |||||||||
| Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g | |
| Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g | |
| Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g | |
| Lunch | |||||||||
| Coles - Iceberg Blend Salad, 75 gram | 17 | 2g | 1g | 0g | -- | -- | 2g | 2g | |
| Chinese - Fried Rice, 1 cup | 228 | 43g | 3g | 7g | 32mg | 554mg | 1g | 2g | |
| Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g | |
| Dinner | |||||||||
| Zooper Dooper - No Sugar Zooper Dooper, 70 ml | 14 | 4g | 0g | 0g | -- | 14mg | -- | -- | |
| Bsc - Cookies & Cream, 60 gram | 205 | 3g | 6g | 19g | -- | 189mg | 2g | 6g | |
| Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g | |
| pure product - hydrolyzed wheybprotein isolate, 66 grams | 218 | 2g | 1g | 60g | 2mg | 83mg | 1g | -- | |
| lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram | 154 | 6g | 12g | 5g | -- | 52mg | 4g | -- | |
| Snacks | |||||||||
| Oh So Natural Wholefoods (Aldi) - Peanut Butter - Crunchy (375g), 20 gram | 124 | 2g | 11g | 5g | -- | 1mg | 0g | 2g | |
| TOTALS | 1821 | 94g | 65g | 202g | 339mg | 2577mg | 23g | 14g |
Good job on the training.
Next time, try reversing things. So don't start with pull-ups, finish with pull-ups instead.
Next time, try reversing things. So don't start with pull-ups, finish with pull-ups instead.
Food looks great brother.
Nice volume man
Hi all,
Posting my food log for the last two days.
Note: Thanks for the feedback about increasing protein and fats to improve the diet. I checked back with the coach, and the advice was to stay on 1500 calories as I am still in my cutting phase.
I will increase my calories in a few weeks when I start bulking. In the meantime, I started TRT this week.
Jan 15, 2025
Jan 16, 2025
Posting my food log for the last two days.
Note: Thanks for the feedback about increasing protein and fats to improve the diet. I checked back with the coach, and the advice was to stay on 1500 calories as I am still in my cutting phase.
I will increase my calories in a few weeks when I start bulking. In the meantime, I started TRT this week.
Jan 15, 2025
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Lunch | ||||||||
Avocado, 50 g | 80 | 4g | 7g | 1g | 0mg | 4mg | 0g | 3g |
Coles - Iceberg Blend Salad, 75 gram | 17 | 2g | 1g | 0g | -- | -- | 2g | 2g |
Basmati rice, cooked, 100 g | 129 | 28g | 0g | 3g | 0mg | 245mg | 0g | 0g |
Chicken breast, grilled, skinless, 150 g | 264 | 0g | 8g | 44g | 144mg | 530mg | 0g | 0g |
Dinner | ||||||||
pure product - hydrolyzed wheybprotein isolate, 50 grams | 165 | 2g | 1g | 45g | 1mg | 63mg | 1g | -- |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.2 gram | 132 | 5g | 11g | 4g | -- | 44mg | 4g | -- |
Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g |
Snacks | ||||||||
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Quest Bar - Cookies and Cream - Quest, 60 gram | 193 | 4g | 8g | 21g | -- | -- | -- | 13g |
TOTALS | 1619 | 88g | 59g | 181g | 306mg | 2041mg | 27g | 22g |
Jan 16, 2025
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Chicken breast, grilled, skinless, 156 g | 275 | 0g | 9g | 46g | 150mg | 551mg | 0g | 0g |
Aldi Berg Leg Ham - Leg Ham, 26 gram | 29 | 0g | 1g | 5g | -- | -- | -- | -- |
Lunch | ||||||||
Avocado, 50 g | 80 | 4g | 7g | 1g | 0mg | 4mg | 0g | 3g |
Raw Weight - Sweet Potato, 300 g | 210 | 42g | 0g | 6g | 0mg | 30mg | 17g | 8g |
Generic - Rump Steak (Cooked), 150 grams/1oz | 268 | 0g | 15g | 32g | 113mg | 80mg | 0g | 0g |
Dinner | ||||||||
pure product - hydrolyzed wheybprotein isolate, 50 grams | 165 | 2g | 1g | 45g | 1mg | 63mg | 1g | -- |
Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g |
Snacks | ||||||||
Bsc - High Protein Low Carb Bar - Cookie Dough, 60 g | 206 | 4g | 6g | 20g | -- | 3mg | 3g | 6g |
TOTALS | 1505 | 85g | 50g | 167g | 264mg | 1272mg | 31g | 21g |
Attachments
Last edited:
LevButlerov
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@JBond24 while I respect your coach and your choices, you really should bea eating more fat.
its just plain smart with your planned goals.But overall you're doing well so far, if you feel this is your direction lets keep moving.
Workouts:
15/Jan/2025 - Rest Day
16/Jan/2025 - Legs
Leg Extension (Machine)
1 - 50kg x 15 reps
2 - 57kg x 15 reps
3 - 70kg x 13 reps
4 - 43kg x 20 reps
Lying Leg Curl (Machine)
1 - 32kg x 20 reps
2 - 41kg x 12 reps
3 - 45kg x 12 reps
Hack Squat (Machine)
1 - 20kg x 15 reps
2 - 40kg x 16 reps
3 - 40kg x 20 reps
Straight Leg Deadlift
1 - 90kg x 9 reps
2 - 90kg x 8 reps
3 - 90kg x 8 reps
Seated Calf Raise
1 - 40kg x 20 reps
2 - 40kg x 20 reps
3 - 40kg x 20 reps
Lunge (Dumbbell)
1 - 24kg x 12 reps
2 - 24kg x 12 reps
3 - 24kg x 12 reps
4 - 24kg x 12 reps
15/Jan/2025 - Rest Day
16/Jan/2025 - Legs
Leg Extension (Machine)
1 - 50kg x 15 reps
2 - 57kg x 15 reps
3 - 70kg x 13 reps
4 - 43kg x 20 reps
Lying Leg Curl (Machine)
1 - 32kg x 20 reps
2 - 41kg x 12 reps
3 - 45kg x 12 reps
Hack Squat (Machine)
1 - 20kg x 15 reps
2 - 40kg x 16 reps
3 - 40kg x 20 reps
Straight Leg Deadlift
1 - 90kg x 9 reps
2 - 90kg x 8 reps
3 - 90kg x 8 reps
Seated Calf Raise
1 - 40kg x 20 reps
2 - 40kg x 20 reps
3 - 40kg x 20 reps
Lunge (Dumbbell)
1 - 24kg x 12 reps
2 - 24kg x 12 reps
3 - 24kg x 12 reps
4 - 24kg x 12 reps
LevButlerov
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A lot of deadlift volume 90kgs is impressive.
power day.
@LevButlerov - thank you bro.@JBond24 while I respect your coach and your choices, you really should bea eating more fat.
But overall you're doing well so far, if you feel this is your direction lets keep moving.
My body type is very stubborn about losing fat; it wasn't until we drastically reduced calories that I started seeing good results.
The plan is to keep losing BF and have a good lean bulking cycle... hopefully
LevButlerov
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Ironically you need fat to lose fat, it's a myth you don't need fats. If you go too low fats and low carbs, you'll not get good of any part of nutrition, either low carbs or low fat, you will have to pick one.@LevButlerov - thank you bro.
My body type is very stubborn about losing fat; it wasn't until we drastically reduced calories that I started seeing good results.
The plan is to keep losing BF and have a good lean bulking cycle... hopefully
Week one on TRT is in the books.
I kicked things off with @Sassy's Pharmaceuticals Test E. It was Super smooth—no pip at all, which is a relief.
150mg per week and increasing to 200mg depending on how I feel.
Excited to see where this journey takes me!
I kicked things off with @Sassy's Pharmaceuticals Test E. It was Super smooth—no pip at all, which is a relief.
150mg per week and increasing to 200mg depending on how I feel.
Excited to see where this journey takes me!
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@LevButlerov , I am definitely adding some good fat to the diet, even if I go over my macros a bit.Ironically you need fat to lose fat, it's a myth you don't need fats. If you go too low fats and low carbs, you'll not get good of any part of nutrition, either low carbs or low fat, you will have to pick one.
Started with some avocados and olive oil for the salads.
I am a bit confused about fish oil. Should I count the fish oil capsules as fat intake, or should I add some Salmon?
@JBond24
fats you should get actual avocados not just oil bro
i drink fish oil straight liquid but you can do caps not sure others how they go
and salmon works belly fat
@JBond24 Good log so far bro.....Week one on TRT is in the books.
I kicked things off with @Sassy's Pharmaceuticals Test E. It was Super smooth—no pip at all, which is a relief.
150mg per week and increasing to 200mg depending on how I feel.
Excited to see where this journey takes me!
@JBond24 awesome work right here!
Food log for the last 3 days, guys
Jan 17, 2025
Jan 18, 2025
Jan 19, 2025
Jan 17, 2025
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Aldi Berg Leg Ham - Leg Ham, 26 gram | 29 | 0g | 1g | 5g | -- | -- | -- | -- |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
pure product - hydrolyzed wheybprotein isolate, 66 grams | 218 | 2g | 1g | 60g | 2mg | 83mg | 1g | -- |
Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g |
Dinner | ||||||||
Green Salad - Green Salad, 100 g | 23 | 2g | 0g | 2g | 0mg | 0mg | 0g | 2g |
rump - rump steak, 300 gram | 483 | 0g | 27g | 60g | 0mg | 2mg | 0g | 0g |
Snacks | ||||||||
Avocado, 60 g | 96 | 5g | 9g | 1g | 0mg | 4mg | 0g | 4g |
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
TOTALS | 1224 | 52g | 53g | 147g | 19mg | 714mg | 21g | 10g |
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Egg white, 2 large | 34 | 2g | 0g | 7g | 0mg | 110mg | 0g | 0g |
Bsc - High Protein Low Carb Bar - Cookie Dough, 60 g | 206 | 4g | 6g | 20g | -- | 3mg | 3g | 6g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Aldi Berg Leg Ham - Leg Ham, 26 gram | 29 | 0g | 1g | 5g | -- | -- | -- | -- |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Avocado, 60 g | 96 | 5g | 9g | 1g | 0mg | 4mg | 0g | 4g |
Lunch | ||||||||
Raw Weight - Sweet Potato, 230 g | 161 | 32g | 0g | 4g | 0mg | 23mg | 13g | 6g |
Boiled Chicken Breast, 130 gram(s) | 215 | 0g | 5g | 40g | 111mg | 96mg | 0g | 0g |
Dinner | ||||||||
lyttos - Greek Style Natural Yogurt- Lactose free, 1.2 gram | 132 | 5g | 11g | 4g | -- | 44mg | 4g | -- |
Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g |
pure product - hydrolyzed wheybprotein isolate, 66 grams | 218 | 2g | 1g | 60g | 2mg | 83mg | 1g | -- |
TOTALS | 1466 | 93g | 48g | 160g | 130mg | 988mg | 41g | 20g |
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Aldi Berg Leg Ham - Leg Ham, 26 gram | 29 | 0g | 1g | 5g | -- | -- | -- | -- |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Quest Bar - Cookies and Cream - Quest, 60 gram | 193 | 4g | 8g | 21g | -- | -- | -- | 13g |
Lunch | ||||||||
Coles - Scotch filet, 160 gram | 314 | 0g | 6g | 64g | -- | -- | -- | -- |
Generic - Baked - Potato, 180 gram | 168 | 38g | 0g | 4g | 0mg | 18mg | 2g | 4g |
Dinner | ||||||||
pure product - hydrolyzed wheybprotein isolate, 66 grams | 218 | 2g | 1g | 60g | 2mg | 83mg | 1g | -- |
Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.2 gram | 132 | 5g | 11g | 4g | -- | 44mg | 4g | -- |
TOTALS | 1429 | 92g | 42g | 177g | 19mg | 770mg | 27g | 21g |
Friday 17 Jan 25 – Rest Day
Saturday 18 Jan 25
- Fasted 45 mins cardio on the incline treadmill - Morning
Afternoon - Push
Incline Bench Press (Dumbbell)
1 - 20kg x 20 reps
2 - 22.5kg x 13 reps
3 - 25kg x 12 reps
4 - 27.5kg x 6 reps
5 - 17.5kg x 14 reps
Chest Fly (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 14 reps
Chest Dip
1 - 12 reps
2 - 12 reps
3 - 12 reps
Lateral Raise (Dumbbell)
1 - 10kg x 15 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
4 - 10kg x 15 reps
Triceps Pushdown
1 - 41kg x 12 reps
2 - 45kg x 12 reps
3 - 45kg x 12 reps
4 - 27kg x 20 reps
Triceps Extension (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
Sunday 19 Jan 25 – Pull
Pull Up
1 - 8 reps
2 - 8 reps
3 - 8 reps
Reverse Grip Lat Pulldown (Cable)
1 - 45kg x 12 reps
2 - 52kg x 12 reps
3 - 59kg x 12 reps
4 - 45kg x 16 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Rear Delt Reverse Fly (Cable)
1 - 9kg x 12 reps
2 - 9kg x 10 reps
3 - 9kg x 12 reps
Shrug (Dumbbell)
1 - 25kg x 15 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Bicep Curl (Barbell)
1 - 25kg x 15 reps
2 - 30kg x 11 reps
3 - 27.5kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 15 reps
2 - 10kg x 13 reps
3 - 12.5kg x 12 reps
Saturday 18 Jan 25
- Fasted 45 mins cardio on the incline treadmill - Morning
Afternoon - Push
Incline Bench Press (Dumbbell)
1 - 20kg x 20 reps
2 - 22.5kg x 13 reps
3 - 25kg x 12 reps
4 - 27.5kg x 6 reps
5 - 17.5kg x 14 reps
Chest Fly (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 14 reps
Chest Dip
1 - 12 reps
2 - 12 reps
3 - 12 reps
Lateral Raise (Dumbbell)
1 - 10kg x 15 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
4 - 10kg x 15 reps
Triceps Pushdown
1 - 41kg x 12 reps
2 - 45kg x 12 reps
3 - 45kg x 12 reps
4 - 27kg x 20 reps
Triceps Extension (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
Sunday 19 Jan 25 – Pull
Pull Up
1 - 8 reps
2 - 8 reps
3 - 8 reps
Reverse Grip Lat Pulldown (Cable)
1 - 45kg x 12 reps
2 - 52kg x 12 reps
3 - 59kg x 12 reps
4 - 45kg x 16 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Rear Delt Reverse Fly (Cable)
1 - 9kg x 12 reps
2 - 9kg x 10 reps
3 - 9kg x 12 reps
Shrug (Dumbbell)
1 - 25kg x 15 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Bicep Curl (Barbell)
1 - 25kg x 15 reps
2 - 30kg x 11 reps
3 - 27.5kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 15 reps
2 - 10kg x 13 reps
3 - 12.5kg x 12 reps
The plan for TRT was initially 250mg with 20 mg of Anavar as a pre-workout; however, after getting the bloodwork done and checking back with the coach, we decided to do a more moderate TRT until my Cholesterol returns to normal.
Current TRT at 150mg per week with bloodwork planned in 6 weeks.
I am pretty happy with the progress so far, and I hope I can keep most of the gains during TRT. I am still in a calorie deficit to get BF as low as possible before the next cycle, which is a bulking cycle.
Appreciate your thoughts......
Current TRT at 150mg per week with bloodwork planned in 6 weeks.
I am pretty happy with the progress so far, and I hope I can keep most of the gains during TRT. I am still in a calorie deficit to get BF as low as possible before the next cycle, which is a bulking cycle.
Appreciate your thoughts......
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LevButlerov
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Your diet and training are good but diet needs less carbs more fats and training needs more cardio.
LevButlerov
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@JBond24 cholesterol is NOT an issue at all if you're training and working hard at the gym, cholesterol and lipid #s are only an issue for older guys on the couch.
You look great in the pics but IMo a cut is better for you now than a bulk.
Hi all,
Food logs for the last few days, staying at around 100 calories per day, during TRT
Jan 20, 2025
Jan 21, 2025
Jan 22, 2025
Jan 23, 2025
Jan 24, 2025
Food logs for the last few days, staying at around 100 calories per day, during TRT
Jan 20, 2025
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Latte, 0.5 cup | 52 | 5g | 2g | 3g | 8mg | 42mg | 5g | 0g |
Bsc - High Protein Low Carb Bar - Cookie Dough, 60 g | 206 | 4g | 6g | 20g | -- | 3mg | 3g | 6g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Aldi Berg Leg Ham - Leg Ham, 26 gram | 29 | 0g | 1g | 5g | -- | -- | -- | -- |
Lunch | ||||||||
Green Salad - Green Salad, 100 g | 23 | 2g | 0g | 2g | 0mg | 0mg | 0g | 2g |
Coles - Scotch filet, 160 gram | 314 | 0g | 6g | 64g | -- | -- | -- | -- |
Generic - Baked - Potato, 180 gram | 168 | 38g | 0g | 4g | 0mg | 18mg | 2g | 4g |
Dinner | ||||||||
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- |
Blueberries, 0.5 cup | 21 | 5g | 0g | 0g | 0mg | 0mg | 4g | 1g |
pure product - hydrolyzed wheybprotein isolate, 66 grams | 218 | 2g | 1g | 60g | 2mg | 83mg | 1g | -- |
Snacks | ||||||||
Nut, cashew - raw, unsalted, 18 gram | 108 | 4g | 9g | 3g | -- | -- | -- | -- |
TOTALS | 1512 | 87g | 48g | 176g | 10mg | 734mg | 22g | 15g |
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Aldi Berg Leg Ham - Leg Ham, 26 gram | 29 | 0g | 1g | 5g | -- | -- | -- | -- |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Bsc - High Protein Low Carb Bar - Cookie Dough, 60 g | 206 | 4g | 6g | 20g | -- | 3mg | 3g | 6g |
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Lunch | ||||||||
Green Salad - Green Salad, 100 g | 23 | 2g | 0g | 2g | 0mg | 0mg | 0g | 2g |
Chicken breast, grilled, skinless, 160 g | 282 | 0g | 9g | 47g | 154mg | 565mg | 0g | 0g |
Generic - Baked - Potato, 170 gram | 158 | 36g | 0g | 4g | 0mg | 17mg | 2g | 4g |
Dinner | ||||||||
Nut, cashew - raw, unsalted, 18 gram | 108 | 4g | 9g | 3g | -- | -- | -- | -- |
Blueberries, 0.5 cup | 21 | 5g | 0g | 0g | 0mg | 0mg | 4g | 1g |
pure product - hydrolyzed wheybprotein isolate, 66 grams | 218 | 2g | 1g | 60g | 2mg | 83mg | 1g | -- |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- |
TOTALS | 1521 | 90g | 53g | 163g | 173mg | 1340mg | 27g | 15g |
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Aldi Berg Leg Ham - Leg Ham, 26 gram | 29 | 0g | 1g | 5g | -- | -- | -- | -- |
Bsc - Cookies & Cream, 60 gram | 205 | 3g | 6g | 19g | -- | 189mg | 2g | 6g |
Lunch | ||||||||
Goya - Sancocho Stew - Sancocho Criollo, 1 cup | 140 | 30g | 1g | 3g | 0mg | 980mg | 0g | 2g |
Blueberries, 0.5 cup | 21 | 5g | 0g | 0g | 0mg | 0mg | 4g | 1g |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- |
pure product - hydrolyzed wheybprotein isolate, 66 grams | 218 | 2g | 1g | 60g | 2mg | 83mg | 1g | -- |
Dinner | ||||||||
BSC - Low Carb Protein bar Cookie Dough, 60 gram | 207 | 4g | 6g | 19g | -- | 197mg | 3g | 7g |
Chicken breast, grilled, skinless, 140 g | 246 | 0g | 8g | 41g | 134mg | 494mg | 0g | 0g |
TOTALS | 1542 | 81g | 50g | 169g | 153mg | 2615mg | 27g | 18g |
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Boiled Chicken Breast, 80 gram(s) | 132 | 0g | 3g | 25g | 68mg | 59mg | 0g | 0g |
Avocado, 50 g | 80 | 4g | 7g | 1g | 0mg | 4mg | 0g | 3g |
Aldi Berg Leg Ham - Leg Ham, 26 gram | 29 | 0g | 1g | 5g | -- | -- | -- | -- |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Lunch | ||||||||
Chicken breast, grilled, skinless, 160 g | 282 | 0g | 9g | 47g | 154mg | 565mg | 0g | 0g |
Generic - Baked - Potato, 150 gram | 140 | 32g | 0g | 4g | 0mg | 15mg | 2g | 3g |
Dinner | ||||||||
pure product - hydrolyzed wheybprotein isolate, 50 grams | 165 | 2g | 1g | 45g | 1mg | 63mg | 1g | -- |
Blueberries, 0.5 cup | 21 | 5g | 0g | 0g | 0mg | 0mg | 4g | 1g |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- |
Snacks | ||||||||
Quest Nutrition - Caramel Chocolate Chunk Bar, 60 gram | 179 | 4g | 6g | 20g | -- | 303mg | 1g | 15g |
TOTALS | 1504 | 84g | 54g | 169g | 240mg | 1681mg | 25g | 24g |
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
BSC - Low Carb Protein bar Cookie Dough, 60 gram | 207 | 4g | 6g | 19g | -- | 197mg | 3g | 7g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Coles - Mozarella Shredded Cheese, 30 g | 97 | 1g | 7g | 8g | -- | 144mg | 1g | 1g |
Aldi Berg Leg Ham - Leg Ham, 26 gram | 29 | 0g | 1g | 5g | -- | -- | -- | -- |
Avocado, 50 g | 80 | 4g | 7g | 1g | 0mg | 4mg | 0g | 3g |
Lunch | ||||||||
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Generic - Baked - Potato, 150 gram | 140 | 32g | 0g | 4g | 0mg | 15mg | 2g | 3g |
Chicken breast, grilled, skinless, 140 g | 246 | 0g | 8g | 41g | 134mg | 494mg | 0g | 0g |
Dinner | ||||||||
Egg white, 3 large | 51 | 2g | 0g | 11g | 0mg | 164mg | 1g | 0g |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- |
pure product - hydrolyzed wheybprotein isolate, 68 grams | 225 | 2g | 1g | 62g | 2mg | 86mg | 1g | -- |
Snacks | ||||||||
Zooper Dooper - No Sugar Zooper Dooper, 70 ml | 14 | 4g | 0g | 0g | -- | 14mg | -- | -- |
TOTALS | 1468 | 85g | 50g | 165g | 153mg | 1646mg | 24g | 15g |
LevButlerov
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@JBond24 food log is legit you putting it all there, but fats still low.
have you been training cardio?
Workouts are going well so far.
Doing Cardio after the workouts for at least 20 mins incline treadmill.
20/Jan/25
Legs
Leg Extension (Machine)
1 - 50kg x 15 reps
2 - 60kg x 15 reps
3 - 70kg x 14 reps
4 - 43kg x 20 reps
Seated Leg Curl (Machine)
1 - 35kg x 15 reps
2 - 40kg x 13 reps
3 - 40kg x 15 reps
Hack Squat (Machine)
1 - 40kg x 15 reps
2 - 45kg x 12 reps
3 - 45kg x 20 reps
Straight Leg Deadlift
1 - 90kg x 8 reps
2 - 90kg x 8 reps
3 - 100kg x 8 reps
Lunge (Dumbbell)
1 - 24kg x 12 reps
2 - 24kg x 12 reps
3 - 24kg x 12 reps
4 - 24kg x 12 reps
5 - 4kg x 12 reps
6 - 24kg x 12 reps
Calf Press (Machine)
1 - 70kg x 20 reps
2 - 80kg x 20 reps
3 - 80kg x 20 reps
21/ Jan/ 25 – Rest Day
22/ Jan/ 25 – Push
Incline Bench Press (Dumbbell)
1 - 20kg x 20 reps
2 - 22.5kg x 14 reps
3 - 25kg x 12 reps
4 - 27.5kg x 6 reps
5 - 17.5kg x 14 reps
Chest Fly (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 13 reps
3 - 12.5kg x 15 reps
Chest Dip
1 - 13 reps
2 - 12 reps
3 - 12 reps
Lateral Raise (Dumbbell)
1 - 10kg x 15 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
4 - 10kg x 15 reps
Triceps Pushdown
1 - 41kg x 15 reps
2 - 45kg x 12 reps
3 - 45kg x 12 reps
4 - 27kg x 21 reps
Triceps Extension (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
23/Jan/25 - Rest Day – 45 mins fasted incline treadmill
24/Jan/25 – Pull
Pull Up
1 - 9 reps
2 - 8 reps
3 - 8 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Shrug (Dumbbell)
1 - 25kg x 15 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Bicep Curl (Barbell)
1 - 25kg x 17 reps
2 - 30kg x 12 reps
3 - 27.5kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 15 reps
2 - 10kg x 15 reps
3 - 12.5kg x 12 reps
Lat Pulldown (Cable)
1 - 52kg x 20 reps
2 - 59kg x 12 reps
3 - 66kg x 12 reps
Rear Delt Reverse Fly (Cable)
1 - 9kg x 12 reps
2 - 9kg x 12 reps
3 - 9kg x 13 reps
25/Jan/25 – Legs
Leg Extension (Machine)
1 - 50kg x 15 reps
2 - 60kg x 15 reps
3 - 70kg x 15 reps
Seated Leg Curl (Machine)
1 - 40kg x 15 reps
2 - 40kg x 15 reps
3 - 40kg x 15 reps
Hack Squat (Machine)
1 - 40kg x 15 reps
2 - 45kg x 15 reps
3 - 45kg x 20 reps
Lunge (Dumbbell)
1 - 24kg x 14 reps
2 - 24kg x 14 reps
3 - 24kg x 14 reps
4 - 24kg x 14 reps
5 - 24kg x 14 reps
6 - 24kg x 14 reps
Calf Press (Machine)
1 - 70kg x 20 reps
2 - 80kg x 20 reps
3 - 80kg x 20 reps
Leg Press (Machine)
1 - 80kg x 15 reps
2 - 120kg x 12 reps
3 - 120kg x 12 reps
Doing Cardio after the workouts for at least 20 mins incline treadmill.
20/Jan/25
Legs
Leg Extension (Machine)
1 - 50kg x 15 reps
2 - 60kg x 15 reps
3 - 70kg x 14 reps
4 - 43kg x 20 reps
Seated Leg Curl (Machine)
1 - 35kg x 15 reps
2 - 40kg x 13 reps
3 - 40kg x 15 reps
Hack Squat (Machine)
1 - 40kg x 15 reps
2 - 45kg x 12 reps
3 - 45kg x 20 reps
Straight Leg Deadlift
1 - 90kg x 8 reps
2 - 90kg x 8 reps
3 - 100kg x 8 reps
Lunge (Dumbbell)
1 - 24kg x 12 reps
2 - 24kg x 12 reps
3 - 24kg x 12 reps
4 - 24kg x 12 reps
5 - 4kg x 12 reps
6 - 24kg x 12 reps
Calf Press (Machine)
1 - 70kg x 20 reps
2 - 80kg x 20 reps
3 - 80kg x 20 reps
21/ Jan/ 25 – Rest Day
22/ Jan/ 25 – Push
Incline Bench Press (Dumbbell)
1 - 20kg x 20 reps
2 - 22.5kg x 14 reps
3 - 25kg x 12 reps
4 - 27.5kg x 6 reps
5 - 17.5kg x 14 reps
Chest Fly (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 13 reps
3 - 12.5kg x 15 reps
Chest Dip
1 - 13 reps
2 - 12 reps
3 - 12 reps
Lateral Raise (Dumbbell)
1 - 10kg x 15 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
4 - 10kg x 15 reps
Triceps Pushdown
1 - 41kg x 15 reps
2 - 45kg x 12 reps
3 - 45kg x 12 reps
4 - 27kg x 21 reps
Triceps Extension (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
23/Jan/25 - Rest Day – 45 mins fasted incline treadmill
24/Jan/25 – Pull
Pull Up
1 - 9 reps
2 - 8 reps
3 - 8 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Shrug (Dumbbell)
1 - 25kg x 15 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Bicep Curl (Barbell)
1 - 25kg x 17 reps
2 - 30kg x 12 reps
3 - 27.5kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 15 reps
2 - 10kg x 15 reps
3 - 12.5kg x 12 reps
Lat Pulldown (Cable)
1 - 52kg x 20 reps
2 - 59kg x 12 reps
3 - 66kg x 12 reps
Rear Delt Reverse Fly (Cable)
1 - 9kg x 12 reps
2 - 9kg x 12 reps
3 - 9kg x 13 reps
25/Jan/25 – Legs
Leg Extension (Machine)
1 - 50kg x 15 reps
2 - 60kg x 15 reps
3 - 70kg x 15 reps
Seated Leg Curl (Machine)
1 - 40kg x 15 reps
2 - 40kg x 15 reps
3 - 40kg x 15 reps
Hack Squat (Machine)
1 - 40kg x 15 reps
2 - 45kg x 15 reps
3 - 45kg x 20 reps
Lunge (Dumbbell)
1 - 24kg x 14 reps
2 - 24kg x 14 reps
3 - 24kg x 14 reps
4 - 24kg x 14 reps
5 - 24kg x 14 reps
6 - 24kg x 14 reps
Calf Press (Machine)
1 - 70kg x 20 reps
2 - 80kg x 20 reps
3 - 80kg x 20 reps
Leg Press (Machine)
1 - 80kg x 15 reps
2 - 120kg x 12 reps
3 - 120kg x 12 reps
I've been feeling great during TRT. This is my second week on TRT at 150mg per week of Test e.
I am happy that I can still lift the same weight as before and improve in some exercises, doing more reps or gaining more weight.
I am now at 69.5kgs. My goal was to get to 70kgs, so I need to check with the coach what the plan is going forward.
I am happy that I can still lift the same weight as before and improve in some exercises, doing more reps or gaining more weight.
I am now at 69.5kgs. My goal was to get to 70kgs, so I need to check with the coach what the plan is going forward.
Attachments
@LevButlerov , Yes, I am doing incline treadmill after my workouts for at least 20 mins and doing 45 mins fasted cardio on rest days.@JBond24 food log is legit you putting it all there, but fats still low.
have you been training cardio?
Definitely seeing some improvements to your physique.
If you keep the consistency, you'll build quality muscle.
If you keep the consistency, you'll build quality muscle.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
This is perfect.
If you can up to 30min post training.
Nice log and volume on workouts bro great work!
Foods looking good. Can definitely see improvements in your physique
@JBond24 solid prepping here man! Keep it going!
Last Week's workout log:
I am doing well during TRT. Although I feel that it is taking longer to recover, I am still with similar strength.
What would you recommend to help maintain the same intensity and recover faster during TRT? Would you reduce the intensity and focus on more reps?
26/Jan 25 - Push
Incline Bench Press (Dumbbell)
1 - 22.5kg x 16 reps
2 - 25kg x 12 reps
3 - 27.5kg x 8 reps
4 - 20kg x 14 reps
5 - 30kg x 2 reps
Chest Fly (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 14 reps
3 - 12.5kg x 15 reps
Chest Dip
1 - 13 reps
2 - 12 reps
3 - 12 reps
1 - 10kg x 15 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 15 reps
3 - 10kg x 15 reps
Triceps Pushdown
1 - 41kg x 15 reps
2 - 45kg x 12 reps
3 - 45kg x 12 reps
4 - 27kg x 22 reps
Triceps Extension (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
Bicep Curl (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 10 reps
3 - 12.5kg x 10 reps
27/Jan/25 - Cardio
Fasted incline treadmill – 45 min
3.5km - 45min 0s
Crunch
30 reps
30 reps
30 reps
Lying Leg Raise
30 reps
30 reps
30 reps
28/Jan/25 – Pull
Pull Up
1 - 9 reps
2 - 8 reps
3 - 8 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Shrug (Dumbbell)
1 - 25kg x 15 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Bicep Curl (Barbell)
1 - 25kg x 17 reps
2 - 30kg x 13 reps
3 - 27.5kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 15 reps
2 - 10kg x 15 reps
3 - 12.5kg x 14 reps
Lat Pulldown (Cable)
1 - 52kg x 12 reps
2 - 59kg x 12 reps
3 - 66kg x 12 reps
4 - 39kg x 20 reps
Rear Delt Reverse Fly (Cable)
1 - 9kg x 15 reps
2 - 9kg x 12 reps
3 - 9kg x 13 reps
29/Jan/25 - Legs
Leg Extension (Machine)
1 - 50kg x 15 reps
2 - 60kg x 15 reps
3 - 70kg x 12 reps
Lying Leg Curl (Machine)
1 - 36kg x 15 reps
2 - 41kg x 13 reps
3 - 45kg x 12 reps
Hack Squat (Machine)
1 - 40kg x 15 reps
2 - 50kg x 12 reps
3 - 50kg x 15 reps
Straight Leg Deadlift
1 - 90kg x 8 reps
2 - 90kg x 8 reps
3 - 90kg x 8 reps
Seated Calf Raise
1 - 40kg x 20 reps
2 - 40kg x 20 reps
3 - 40kg x 20 reps
Lunge (Dumbbell)
1 - 24kg x 13 reps
2 - 24kg x 13 reps
3 - 24kg x 13 reps
4 - 24kg x 13 reps
5 - 24kg x 13 reps
6 - 24kg x 13 reps
30/Jan/25 - Cardio
Fasted incline treadmill – 45 min
3.5km - 45min 0s
Crunch
30 reps
30 reps
30 reps
Lying Leg Raise
30 reps
30 reps
30 reps
31/Jan/25 - Push
Incline Bench Press (Dumbbell)
1 - 20kg x 20 reps
2 - 22.5kg x 15 reps
3 - 25kg x 12 reps
4 - 27.5kg x 5 reps
5 - 20kg x 15 reps
Chest Fly (Dumbbell)
1 - 12.5kg x 15 reps
2 - 12.5kg x 15 reps
3 - 12.5kg x 15 reps
Chest Dip
1 - 13 reps
2 - 12 reps
3 - 12 reps
Lateral Raise (Dumbbell)
1 - 10kg x 15 reps
2 - 12.5kg x 15 reps
3 - 12.5kg x 15 reps
4 - 10kg x 15 reps
Triceps Pushdown
1 - 41kg x 15 reps
2 - 45kg x 12 reps
3 - 45kg x 12 reps
4 - 27kg x 25 reps
Triceps Extension (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
Bicep Curl (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 10 reps
3 - 12.5kg x 10 reps
I am doing well during TRT. Although I feel that it is taking longer to recover, I am still with similar strength.
What would you recommend to help maintain the same intensity and recover faster during TRT? Would you reduce the intensity and focus on more reps?
26/Jan 25 - Push
Incline Bench Press (Dumbbell)
1 - 22.5kg x 16 reps
2 - 25kg x 12 reps
3 - 27.5kg x 8 reps
4 - 20kg x 14 reps
5 - 30kg x 2 reps
Chest Fly (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 14 reps
3 - 12.5kg x 15 reps
Chest Dip
1 - 13 reps
2 - 12 reps
3 - 12 reps
1 - 10kg x 15 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 15 reps
3 - 10kg x 15 reps
Triceps Pushdown
1 - 41kg x 15 reps
2 - 45kg x 12 reps
3 - 45kg x 12 reps
4 - 27kg x 22 reps
Triceps Extension (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
Bicep Curl (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 10 reps
3 - 12.5kg x 10 reps
27/Jan/25 - Cardio
Fasted incline treadmill – 45 min
3.5km - 45min 0s
Crunch
30 reps
30 reps
30 reps
Lying Leg Raise
30 reps
30 reps
30 reps
28/Jan/25 – Pull
Pull Up
1 - 9 reps
2 - 8 reps
3 - 8 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Shrug (Dumbbell)
1 - 25kg x 15 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Bicep Curl (Barbell)
1 - 25kg x 17 reps
2 - 30kg x 13 reps
3 - 27.5kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 15 reps
2 - 10kg x 15 reps
3 - 12.5kg x 14 reps
Lat Pulldown (Cable)
1 - 52kg x 12 reps
2 - 59kg x 12 reps
3 - 66kg x 12 reps
4 - 39kg x 20 reps
Rear Delt Reverse Fly (Cable)
1 - 9kg x 15 reps
2 - 9kg x 12 reps
3 - 9kg x 13 reps
29/Jan/25 - Legs
Leg Extension (Machine)
1 - 50kg x 15 reps
2 - 60kg x 15 reps
3 - 70kg x 12 reps
Lying Leg Curl (Machine)
1 - 36kg x 15 reps
2 - 41kg x 13 reps
3 - 45kg x 12 reps
Hack Squat (Machine)
1 - 40kg x 15 reps
2 - 50kg x 12 reps
3 - 50kg x 15 reps
Straight Leg Deadlift
1 - 90kg x 8 reps
2 - 90kg x 8 reps
3 - 90kg x 8 reps
Seated Calf Raise
1 - 40kg x 20 reps
2 - 40kg x 20 reps
3 - 40kg x 20 reps
Lunge (Dumbbell)
1 - 24kg x 13 reps
2 - 24kg x 13 reps
3 - 24kg x 13 reps
4 - 24kg x 13 reps
5 - 24kg x 13 reps
6 - 24kg x 13 reps
30/Jan/25 - Cardio
Fasted incline treadmill – 45 min
3.5km - 45min 0s
Crunch
30 reps
30 reps
30 reps
Lying Leg Raise
30 reps
30 reps
30 reps
31/Jan/25 - Push
Incline Bench Press (Dumbbell)
1 - 20kg x 20 reps
2 - 22.5kg x 15 reps
3 - 25kg x 12 reps
4 - 27.5kg x 5 reps
5 - 20kg x 15 reps
Chest Fly (Dumbbell)
1 - 12.5kg x 15 reps
2 - 12.5kg x 15 reps
3 - 12.5kg x 15 reps
Chest Dip
1 - 13 reps
2 - 12 reps
3 - 12 reps
Lateral Raise (Dumbbell)
1 - 10kg x 15 reps
2 - 12.5kg x 15 reps
3 - 12.5kg x 15 reps
4 - 10kg x 15 reps
Triceps Pushdown
1 - 41kg x 15 reps
2 - 45kg x 12 reps
3 - 45kg x 12 reps
4 - 27kg x 25 reps
Triceps Extension (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 12 reps
3 - 12.5kg x 12 reps
Bicep Curl (Dumbbell)
1 - 12.5kg x 12 reps
2 - 12.5kg x 10 reps
3 - 12.5kg x 10 reps
Food Log:
I am still trying to stay on 1500 calories; however, I feel hungrier at night. Trying to add a bit more fats
Jan 26, 2025
Jan 27, 2025
Jan 28, 2025
Jan 29, 2025
Jan 30, 2025
Jan 31, 2025
I am still trying to stay on 1500 calories; however, I feel hungrier at night. Trying to add a bit more fats
Jan 26, 2025
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Aldi Berg Leg Ham - Leg Ham, 24 gram | 26 | 0g | 1g | 5g | -- | -- | -- | -- |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Coles - Mozarella Shredded Cheese, 32 g | 104 | 1g | 8g | 8g | -- | 154mg | 1g | 1g |
Quest Bar - Cookies and Cream - Quest, 60 gram | 193 | 4g | 8g | 21g | -- | -- | -- | 13g |
Lunch | ||||||||
Basmati rice, cooked, 122 g | 157 | 34g | 0g | 3g | 0mg | 299mg | 0g | 0g |
rump - rump steak, 150 gram | 242 | 0g | 14g | 30g | 0mg | 1mg | 0g | 0g |
Dinner | ||||||||
pure product - hydrolyzed wheybprotein isolate, 50 grams | 165 | 2g | 1g | 45g | 1mg | 63mg | 1g | -- |
Chicken breast, grilled, skinless, 180 g | 317 | 0g | 10g | 53g | 173mg | 635mg | 0g | 0g |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- |
Zooper Dooper - No Sugar Zooper Dooper, 70 ml | 14 | 4g | 0g | 0g | -- | 14mg | -- | -- |
TOTALS | 1494 | 71g | 58g | 172g | 174mg | 1610mg | 8g | 15g |
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Coles - Mozarella Shredded Cheese, 32 g | 104 | 1g | 8g | 8g | -- | 154mg | 1g | 1g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Aldi Berg Leg Ham - Leg Ham, 24 gram | 26 | 0g | 1g | 5g | -- | -- | -- | -- |
Steak - Eye Fillet, 42 g | 61 | 0g | 3g | 9g | -- | -- | -- | -- |
Chicken breast, grilled, skinless, 58 g | 102 | 0g | 3g | 17g | 56mg | 205mg | 0g | 0g |
Lunch | ||||||||
Avocado, 52 g | 83 | 4g | 8g | 1g | 0mg | 4mg | 0g | 3g |
Chicken breast, grilled, skinless, 170 g | 299 | 0g | 9g | 50g | 163mg | 600mg | 0g | 0g |
Generic - Baked - Potato, 160 gram | 149 | 34g | 0g | 4g | 0mg | 16mg | 2g | 4g |
Dinner | ||||||||
Blueberries, 0.5 cup | 21 | 5g | 0g | 0g | 0mg | 0mg | 4g | 1g |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- |
pure product - hydrolyzed wheybprotein isolate, 50 grams | 165 | 2g | 1g | 45g | 1mg | 63mg | 1g | -- |
Snacks | ||||||||
BSC - Low Carb Protein bar Cookie Dough, 60 gram | 207 | 4g | 6g | 19g | -- | 197mg | 3g | 7g |
TOTALS | 1493 | 76g | 55g | 165g | 220mg | 1683mg | 17g | 17g |
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Aldi Berg Leg Ham - Leg Ham, 24 gram | 26 | 0g | 1g | 5g | -- | -- | -- | -- |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Coles - Mozarella Shredded Cheese, 32 g | 104 | 1g | 8g | 8g | -- | 154mg | 1g | 1g |
Chicken breast, grilled, skinless, 80 g | 141 | 0g | 4g | 24g | 77mg | 282mg | 0g | 0g |
Lunch | ||||||||
Generic - Baked - Potato, 150 gram | 140 | 32g | 0g | 4g | 0mg | 15mg | 2g | 3g |
Chicken breast, grilled, skinless, 180 g | 317 | 0g | 10g | 53g | 173mg | 635mg | 0g | 0g |
Dinner | ||||||||
Blueberries, 0.5 cup | 21 | 5g | 0g | 0g | 0mg | 0mg | 4g | 1g |
pure product - hydrolyzed wheybprotein isolate, 66 grams | 218 | 2g | 1g | 60g | 2mg | 83mg | 1g | -- |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram | 154 | 6g | 12g | 5g | -- | 52mg | 4g | -- |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram | 143 | 5g | 12g | 4g | -- | 48mg | 4g | -- |
Snacks | ||||||||
BSC - Low Carb Protein bar Cookie Dough, 60 gram | 207 | 4g | 6g | 19g | -- | 197mg | 3g | 7g |
TOTALS | 1707 | 86g | 62g | 192g | 269mg | 1946mg | 31g | 13g |
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Snacks | ||||||||
BSC - Low Carb Protein bar Cookie Dough, 120 gram | 414 | 8g | 12g | 38g | -- | 394mg | 7g | 13g |
TOTALS | 414 | 8g | 12g | 38g | 0mg | 394mg | 7g | 13g |
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Coles - Mozarella Shredded Cheese, 32 g | 104 | 1g | 8g | 8g | -- | 154mg | 1g | 1g |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Aldi Berg Leg Ham - Leg Ham, 24 gram | 26 | 0g | 1g | 5g | -- | -- | -- | -- |
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Chicken breast, grilled, skinless, 100 g | 176 | 0g | 5g | 30g | 96mg | 353mg | 0g | 0g |
Lunch | ||||||||
Generic - Baked - Potato, 150 gram | 140 | 32g | 0g | 4g | 0mg | 15mg | 2g | 3g |
Chicken breast, grilled, skinless, 180 g | 317 | 0g | 10g | 53g | 173mg | 635mg | 0g | 0g |
Dinner | ||||||||
pure product - hydrolyzed wheybprotein isolate, 50 grams | 165 | 2g | 1g | 45g | 1mg | 63mg | 1g | -- |
Blueberries, 0.5 cup | 21 | 5g | 0g | 0g | 0mg | 0mg | 4g | 1g |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram | 154 | 6g | 12g | 5g | -- | 52mg | 4g | -- |
Snacks | ||||||||
Crankt - Raspberry + Coconut, 1 Bar | 223 | 3g | 8g | 21g | -- | 57mg | 3g | -- |
TOTALS | 1562 | 80g | 53g | 181g | 287mg | 1809mg | 27g | 6g |
FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber |
Breakfast | ||||||||
Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g |
Coles - Mozarella Shredded Cheese, 32 g | 104 | 1g | 8g | 8g | -- | 154mg | 1g | 1g |
Aldi Berg Leg Ham - Leg Ham, 24 gram | 26 | 0g | 1g | 5g | -- | -- | -- | -- |
Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g |
Steak - Eye Fillet, 80 g | 117 | 0g | 5g | 18g | -- | -- | -- | -- |
Lunch | ||||||||
Generic - Baked - Potato, 150 gram | 140 | 32g | 0g | 4g | 0mg | 15mg | 2g | 3g |
Chicken breast, grilled, skinless, 160 g | 282 | 0g | 9g | 47g | 154mg | 565mg | 0g | 0g |
Dinner | ||||||||
pure product - hydrolyzed wheybprotein isolate, 60 grams | 198 | 2g | 1g | 55g | 1mg | 75mg | 1g | -- |
Blueberries, 0.5 cup | 21 | 5g | 0g | 0g | 0mg | 0mg | 4g | 1g |
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram | 154 | 6g | 12g | 5g | -- | 52mg | 4g | -- |
Snacks | ||||||||
Nut, cashew - raw, unsalted, 18 gram | 108 | 4g | 9g | 3g | -- | -- | -- | -- |
Zooper Dooper - No Sugar Zooper Dooper, 70 ml | 14 | 4g | 0g | 0g | -- | 14mg | -- | -- |
Avocado, 52 g | 83 | 4g | 8g | 1g | 0mg | 4mg | 0g | 3g |
Carman's - Protein bar - double dark choc, 40 gram | 193 | 12g | 11g | 11g | -- | 111mg | 7g | 2g |
TOTALS | 1676 | 101g | 72g | 167g | 172mg | 1470mg | 31g | 11g |
This week is the end of week three on TRT. I am feeling well.
Same weight as last week, 69.4Kgs
I also feel that it's taking me longer to recover, and I had to work harder to lift the same weight compared to when I was on a higher dose.
Thanks to @Sassy's Pharmaceuticals, I'm getting 150mg per week of Test E. To be honest, I don't even feel it; I just pin and forget.
Same weight as last week, 69.4Kgs
I also feel that it's taking me longer to recover, and I had to work harder to lift the same weight compared to when I was on a higher dose.
Thanks to @Sassy's Pharmaceuticals, I'm getting 150mg per week of Test E. To be honest, I don't even feel it; I just pin and forget.
Attachments
@JBond24 i checked your diet you're fairly low carb bro and good protein are you ketogenic? you got ketone strips?
12 reps on a lot of sets would be great if they were 15
I am not sure if I am producing ketones.
Yes, I have some strips. I'll test soon.
I'll probably need to increase calories soon, I am getting period of intense hunger in the evenings
please test and we can see bro
Hi all,
It has been about two weeks since my last update.
This week is week 5 on 150mg per week (TRT); I am feeling great; however, I can definitely feel the regression at the gym, but nothing crazy,
Last week was a bit all over the place with diet and training, as I had friends visiting for a family celebration and some more food and alcohol, but I'm back on track this week.
I am planning to run TRT for two weeks more and then do bloodwork and see if everything is back to baseline and start my bulking cycle in mid-March.
I've attached last week's check-in pics. I'll post progress pics next week after losing the extra kgs I put in this week, hahaha
Thanks again to @Sassy's Pharmaceuticals for the support and great products.
It has been about two weeks since my last update.
This week is week 5 on 150mg per week (TRT); I am feeling great; however, I can definitely feel the regression at the gym, but nothing crazy,
Last week was a bit all over the place with diet and training, as I had friends visiting for a family celebration and some more food and alcohol, but I'm back on track this week.
I am planning to run TRT for two weeks more and then do bloodwork and see if everything is back to baseline and start my bulking cycle in mid-March.
I've attached last week's check-in pics. I'll post progress pics next week after losing the extra kgs I put in this week, hahaha
Thanks again to @Sassy's Pharmaceuticals for the support and great products.
Attachments
@JBond24 welcome back to the EVO family bro
lets get some training info up if you cant get diet up and some meal pics at least
Hey, just logging my food for the last few days.
It has been a bit all over the place as I had a few big celebrations but I am back on track this week
Feb 18, 2025
Feb 19, 2025
Feb 20, 2025
Feb 24, 2025
It has been a bit all over the place as I had a few big celebrations but I am back on track this week
Feb 18, 2025
| FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber | |
| Breakfast | |||||||||
| Avocado, 25 g | 40 | 2g | 4g | 1g | 0mg | 2mg | 0g | 2g | |
| Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g | |
| Aldi Berg Leg Ham - Leg Ham, 24 gram | 26 | 0g | 1g | 5g | -- | -- | -- | -- | |
| Coles - Mozarella Shredded Cheese, 32 g | 104 | 1g | 8g | 8g | -- | 154mg | 1g | 1g | |
| Chicken breast, grilled, skinless, 60 g | 106 | 0g | 3g | 18g | 58mg | 212mg | 0g | 0g | |
| Zooper Dooper - No Sugar Zooper Dooper, 70 ml | 14 | 4g | 0g | 0g | -- | 14mg | -- | -- | |
| Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g | |
| Lunch | |||||||||
| Coles - Iceberg Blend Salad, 75 gram | 17 | 2g | 1g | 0g | -- | -- | 2g | 2g | |
| Steak - Eye Fillet, 160 g | 234 | 0g | 10g | 35g | -- | -- | -- | -- | |
| Maxs Supershred - Caramel Crunch, 60 g | 184 | 5g | 5g | 22g | 0mg | 130mg | 2g | 2g | |
| Dinner | |||||||||
| Oh So Natural Wholefoods (Aldi) - Peanut Butter - Crunchy (375g), 20 gram | 124 | 2g | 11g | 5g | -- | 1mg | 0g | 2g | |
| pure product - hydrolyzed wheybprotein isolate, 40 grams | 132 | 1g | 1g | 36g | 1mg | 50mg | 1g | -- | |
| lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram | 154 | 6g | 12g | 5g | -- | 52mg | 4g | -- | |
| Snacks | |||||||||
| Maxs Supershred - Caramel Crunch, 60 g | 184 | 5g | 5g | 22g | 0mg | 130mg | 2g | 2g | |
| Bread - Bread Baguette, 0.15 baguette | 90 | 18g | 1g | 3g | 0mg | 0mg | 0g | 1g | |
| TOTALS | 1645 | 77g | 70g | 170g | 76mg | 1225mg | 24g | 13g |
| FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber | |
| Breakfast | |||||||||
| Avocado, 10 g | 16 | 1g | 1g | 0g | 0mg | 1mg | 0g | 1g | |
| Latte, 1 cup | 103 | 10g | 4g | 7g | 17mg | 84mg | 10g | 0g | |
| Chicken breast, grilled, skinless, 25 g | 44 | 0g | 1g | 7g | 24mg | 88mg | 0g | 0g | |
| Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g | |
| Aldi Berg Leg Ham - Leg Ham, 24 gram | 26 | 0g | 1g | 5g | -- | -- | -- | -- | |
| Coles - Mozarella Shredded Cheese, 32 g | 104 | 1g | 8g | 8g | -- | 154mg | 1g | 1g | |
| Grenade - Caramel chaos bar, 1 bar | 203 | 21g | 7g | 21g | -- | 96mg | 2g | 3g | |
| Lunch | |||||||||
| Casaba, 50 gram(s) | 14 | 3g | 0g | 1g | 0mg | 5mg | 3g | 0g | |
| Chicken breast, grilled, skinless, 160 g | 282 | 0g | 9g | 47g | 154mg | 565mg | 0g | 0g | |
| Vetta - protein spiral pasta, 100 gram | 343 | 51g | 2g | 25g | -- | -- | 2g | 10g | |
| Dinner | |||||||||
| Wellness Road - Soy protein crips, 30 gram | 109 | 8g | 0g | 18g | -- | 246mg | 0g | 0g | |
| pure product - hydrolyzed wheybprotein isolate, 50 grams | 165 | 2g | 1g | 45g | 1mg | 63mg | 1g | -- | |
| lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram | 154 | 6g | 12g | 5g | -- | 52mg | 4g | -- | |
| TOTALS | 1696 | 124g | 50g | 192g | 196mg | 1750mg | 25g | 16g |
| FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber | |
| Breakfast | |||||||||
| Latte, 0.8 cup | 83 | 8g | 3g | 5g | 13mg | 67mg | 8g | 0g | |
| Chicken breast, grilled, skinless, 80 g | 141 | 0g | 4g | 24g | 77mg | 282mg | 0g | 0g | |
| Coles - Mozarella Shredded Cheese, 32 g | 104 | 1g | 8g | 8g | -- | 154mg | 1g | 1g | |
| Coles - Burrito Tortilla Wraps, 43 g | 133 | 21g | 4g | 3g | 0mg | 396mg | 2g | 1g | |
| Aldi Berg Leg Ham - Leg Ham, 24 gram | 26 | 0g | 1g | 5g | -- | -- | -- | -- | |
| Builders - Protein Bar, Chocolate Peanut Butter, 1 bar | 290 | 29g | 11g | 20g | 0mg | 330mg | 17g | 2g | |
| Lunch | |||||||||
| Bread - Bread Baguette, 0.1 baguette | 60 | 12g | 0g | 2g | 0mg | 0mg | 0g | 0g | |
| Chicken breast, grilled, skinless, 160 g | 282 | 0g | 9g | 47g | 154mg | 565mg | 0g | 0g | |
| TOTALS | 1119 | 71g | 40g | 114g | 244mg | 1794mg | 28g | 4g |
| FOODS | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugar | Fiber | |
| Breakfast | |||||||||
| Builders - Protein Bar, Chocolate Peanut Butter, 1 bar | 290 | 29g | 11g | 20g | 0mg | 330mg | 17g | 2g | |
| Lunch | |||||||||
| Arepa - Arepa, 100 g | 190 | 37g | 5g | 5g | 5mg | 270mg | 1g | 3g | |
| Homemade - Reina Pepiada, 150 g Cooked | 231 | 5g | 11g | 29g | 74mg | 65mg | -- | 3g | |
| Dinner | |||||||||
| Blueberries, 1 cup | 42 | 11g | 0g | 1g | 0mg | 1mg | 7g | 2g | |
| pure product - hydrolyzed wheybprotein isolate, 50 grams | 165 | 2g | 1g | 45g | 1mg | 63mg | 1g | -- | |
| lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram | 154 | 6g | 12g | 5g | -- | 52mg | 4g | -- | |
| TOTALS | 1072 | 90g | 40g | 105g | 80mg | 781mg | 30g | 10g |
Workout – 24/Feb/25
Pull
Pull Up
1 - 9 reps
2 - 9 reps
3 - 10 reps
Reverse Grip Lat Pulldown (Cable)
1 - 39kg x 16 reps
2 - 45kg x 15 reps
3 - 52kg x 13 reps
4 - 59kg x 12 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Shrug (Dumbbell)
1 - 30kg x 15 reps
2 - 30kg x 12 reps
3 - 30kg x 12 reps
Rear Delt Reverse Fly (Machine)
1 - 39kg x 12 reps
2 - 39kg x 12 reps
3 - 42kg x 12 reps
Bicep Curl (Barbell)
1 - 25kg x 16 reps
2 - 30kg x 13 reps
3 - 30kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 15 reps
2 - 12.5kg x 15 reps
3 - 12.5kg x 16 reps
Pull
Pull Up
1 - 9 reps
2 - 9 reps
3 - 10 reps
Reverse Grip Lat Pulldown (Cable)
1 - 39kg x 16 reps
2 - 45kg x 15 reps
3 - 52kg x 13 reps
4 - 59kg x 12 reps
Dumbbell Row
1 - 25kg x 12 reps
2 - 25kg x 12 reps
3 - 25kg x 12 reps
Shrug (Dumbbell)
1 - 30kg x 15 reps
2 - 30kg x 12 reps
3 - 30kg x 12 reps
Rear Delt Reverse Fly (Machine)
1 - 39kg x 12 reps
2 - 39kg x 12 reps
3 - 42kg x 12 reps
Bicep Curl (Barbell)
1 - 25kg x 16 reps
2 - 30kg x 13 reps
3 - 30kg x 15 reps
Hammer Curl (Dumbbell)
1 - 10kg x 15 reps
2 - 12.5kg x 15 reps
3 - 12.5kg x 16 reps
food and training on point bro @JBond24 but your protein level is lacking on all days i see it
you really gotta step it up imo
You definitely have room to improve the amount of vegetables you're getting.
That's something you can definitely improve on.
That's something you can definitely improve on.
Good idea. Making your own protein bars allows you to control all the ingredients going in them.
Thank you Bro, you're a right, I need to reduce the protein bars, they are pretty conviene when you don't have time to cook and want to keep your macros but i know they are very processed food
Yes, I started trying some home-made recipes using protein soy beans
Agreed, I need to make an effort to add more vegies to the diet.
I'll try - i think I need to get into food prep over the weekend. Just don't have enough time to cook well during the week.
I think food prep will help with that
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