Approved Log My Recomp Cycle and Goals Log

[GDDY]

Morning bro’s. First log here. I’ve been on the forum for years for research/ideas, but finally decided time it was t post myself. I’m getting married in June, and have goals for that date. All advice/opinions/ideas welcome. I’m late to starting this, my apologies. But here we go.

My history: I’m 29, 5’10. I’ve been in the gym since 16, but “wavy”. Great shape in Highschool, college hit and training dropped to 3-4 times a week. Then post college I was able to get back in the gym consistently, but didn’t focus on my diet much until about 2 years ago. I was around 175lbs and 15%bf then. I then got engaged in December of 23 and spent the next year basically putting on the “honeymoon” weight. Didn’t really care what I ate, drank a lot of beer, only trained about 2-3 times a week, and they weren’t hard sessions. That got me to 170lbs and 22%bf as of Jan 1.

Now I’m back to 5-7 days a week of training, no alcohol, and nutrition is 2350 Cals a day at a 35% Carbs - 35% Protein - 30% Fat Macro split. I’m trying to stay in a bit of a deficit to recomp and cut some of the gained bf and let the training and gear add the muscle. My day job is a lot of sitting and I only burn 4-500 cals through the day. My goal by wedding day (June 14) is 180lbs and 15% bf, anything more than that is icing. I also have a long weekend trip at the end of February (about 7 weeks) and want to be in as good as shape as possible by then for that.

Previous Cycles: Past cycles have included (always Test-E base), Test solo @ 500mg, EQ, Rad-140, Anavar, MK-677. Not all at once, separate cycles. Never much, I try to get away with the most using the least. For example, I’ve learned that I react really well to Test-E at 3-400mg/week with minimal sides. I also do not react good to MK-677 and get terrible headaches with it when blood pressure rises, so I avoid that.


Training:
Monday: Chest/tri’s

Tuesday: Back/bi’s

Wednesday: Cardio

Thursday: Legs

Friday: Arms

Sat: Cardio and anything that feels it can be worked (typically chest and legs)

Sunday: Rest or light mobility training


Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)

Rad-150: 15mg/day for 10 weeks (weeks 2-12)

I also have Superdrol on hand, but have never ran it. I’m debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possible again at end of cycle on week 10. Good idea or drop it?

I started this cycle on 1/07 and will run for 12 weeks. I’ll post current stats tomorrow morning, start of week 3.

Blood work was done pre-cycle and all was in the green.


Daily Supps:
Multi-Vitamin

ZMA

NAC - 1200mg

Milk Thistle - 100mg

L-Tyrosine - 750mg

Krill Oil - 1000mg

Kre-Alkalyn

Hi-Tech Pharm Protein Powder - 25g (as needed)


PCT:
Perfect PCT



Let me know input, thoughts, or anything I should change in my log. Again, goal is minimum of 180lbs and 15%bf by June14, but I think I can beat this, especially with everyone’s help. How does my cycle look? Should I run the SD or leave it out? If so, how does the mini-cycle I proposed sound? Should I adjust my cycle/diet/training any? I’m looking forward to hearing advice from everyone and hope that you can help through this cycle and into the next to have me ready for June. Thanks bros

 

[s.gentz]

Morning bro’s. First log here. I’ve been on the forum for years for research/ideas, but finally decided time it was t post myself. I’m getting married in June, and have goals for that date. All advice/opinions/ideas welcome. I’m late to starting this, my apologies. But here we go.

My history: I’m 29, 5’10. I’ve been in the gym since 16, but “wavy”. Great shape in Highschool, college hit and training dropped to 3-4 times a week. Then post college I was able to get back in the gym consistently, but didn’t focus on my diet much until about 2 years ago. I was around 175lbs and 15%bf then. I then got engaged in December of 23 and spent the next year basically putting on the “honeymoon” weight. Didn’t really care what I ate, drank a lot of beer, only trained about 2-3 times a week, and they weren’t hard sessions. That got me to 170lbs and 22%bf as of Jan 1.

Now I’m back to 5-7 days a week of training, no alcohol, and nutrition is 2350 Cals a day at a 35% Carbs - 35% Protein - 30% Fat Macro split. I’m trying to stay in a bit of a deficit to recomp and cut some of the gained bf and let the training and gear add the muscle. My day job is a lot of sitting and I only burn 4-500 cals through the day. My goal by wedding day (June 14) is 180lbs and 15% bf, anything more than that is icing. I also have a long weekend trip at the end of February (about 7 weeks) and want to be in as good as shape as possible by then for that.

Previous Cycles: Past cycles have included (always Test-E base), Test solo @ 500mg, EQ, Rad-140, Anavar, MK-677. Not all at once, separate cycles. Never much, I try to get away with the most using the least. For example, I’ve learned that I react really well to Test-E at 3-400mg/week with minimal sides. I also do not react good to MK-677 and get terrible headaches with it when blood pressure rises, so I avoid that.


Training:
Monday: Chest/tri’s

Tuesday: Back/bi’s

Wednesday: Cardio

Thursday: Legs

Friday: Arms

Sat: Cardio and anything that feels it can be worked (typically chest and legs)

Sunday: Rest or light mobility training


Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)

Rad-150: 15mg/day for 10 weeks (weeks 2-12)

I also have Superdrol on hand, but have never ran it. I’m debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possible again at end of cycle on week 10. Good idea or drop it?

I started this cycle on 1/07 and will run for 12 weeks. I’ll post current stats tomorrow morning, start of week 3.

Blood work was done pre-cycle and all was in the green.


Daily Supps:
Multi-Vitamin

ZMA

NAC - 1200mg

Milk Thistle - 100mg

L-Tyrosine - 750mg

Krill Oil - 1000mg

Kre-Alkalyn

Hi-Tech Pharm Protein Powder - 25g (as needed)


PCT:
Perfect PCT



Let me know input, thoughts, or anything I should change in my log. Again, goal is minimum of 180lbs and 15%bf by June14, but I think I can beat this, especially with everyone’s help. How does my cycle look? Should I run the SD or leave it out? If so, how does the mini-cycle I proposed sound? Should I adjust my cycle/diet/training any? I’m looking forward to hearing advice from everyone and hope that you can help through this cycle and into the next to have me ready for June. Thanks bros

Just to clarify, a recomp is slowly replacing fat with muscle tissue. Your weight should not change much hence the term "recomposition".Your not gonna gain 10lbs of muscle in a few months in a caloric deficit. I think you need to re-evaluate what you are doing. If you want to gain muscle you need to be in a caloric surplus.
And don't run the superdrol. It's too toxic. There are much better options for orals.

 

[GDDY]

Just to clarify, a recomp is slowly replacing fat with muscle tissue. Your weight should not change much hence the term "recomposition".Your not gonna gain 10lbs of muscle in a few months in a caloric deficit. I think you need to re-evaluate what you are doing. If you want to gain muscle you need to be in a caloric surplus.
And don't run the superdrol. It's too toxic. There are much better options for orals.

Sorry for confusion. My goal during my current cycle is to cut down the bf and replace with muscle, weight gain I’m not concerned with during this cycle. More so lowering bf and prepping myself for more weight gain the next cycle. Am I far off here?

 

[stevesmi]

your goals are very doable and we will help get you there

please put up some pics so we can give you a better bf% number.

and make sure you get a prenup! lol

 

[GDDY]

your goals are very doable and we will help get you there

please put up some pics so we can give you a better bf% number.

and make sure you get a prenup! lol

Haha, will do! I’ll post some pics tomorrow with Stat update. BF% is coming from a home scale (Wyze) so I don’t expect it to be 100%. Solid advice all around, especially at the end

 

[s.gentz]

Sorry for confusion. My goal during my current cycle is to cut down the bf and replace with muscle, weight gain I’m not concerned with during this cycle. More so lowering bf and prepping myself for more weight gain the next cycle. Am I far off here?

Honestly man if you are 22% right now you need to diet, not try to build muscle.
Get some pics up so we can see whats going on.
If your 170 now at 22%bf that means you are 132lbs LBM. To get to 180lbs at 15%bf that would mean you need to get to 153lbs LBM.
That is 21lbs of muscle that would need to go on your frame between now and June 14th. Not to mention the dieting that would need to occur to drop the 7%(12lbs) of fat. Not gonna happen.
We can def help you get going on the right path but I think you need to be realistic in your expectations.

 

[GDDY]

Honestly man if you are 22% right now you need to diet, not try to build muscle.
Get some pics up so we can see whats going on.
If your 170 now at 22%bf that means you are 132lbs LBM. To get to 180lbs at 15%bf that would mean you need to get to 153lbs LBM.
That is 21lbs of muscle that would need to go on your frame between now and June 14th. Not to mention the dieting that would need to occur to drop the 7%(12lbs) of fat. Not gonna happen.
We can def help you get going on the right path but I think you need to be realistic in your expectations.

Fair enough. That’s why I’m here, guidance. I’ll get some pics up asap.

 

[s.gentz]

Sounds good. Also edit the title of your post to add "log" to the title. The mods will see it and approve it a s a log.
Just for reference in my avatar i'm 5'11" and 172lbs with prob 3%bf. That would put my LBM at 167lbs.

 

[GDDY]

Sounds good. Also edit the title of your post to add "log" to the title. The mods will see it and approve it a s a log.
Just for reference in my avatar i'm 5'11" and 172lbs with prob 3%bf. That would put my LBM at 167lbs.

Good call on the edit, my mistake. Will do. I’m on my phone now and not seeing how to edit the title, but will once I have my computer.

 

[s.gentz]

Good call on the edit, my mistake. Will do. I’m on my phone now and not seeing how to edit the title, but will once I have my computer.

@gearhead
Can you please edit this to make it a log for @GDDY
Thanks in advance.

 

[LevButlerov]

Morning bro’s. First log here. I’ve been on the forum for years for research/ideas, but finally decided time it was t post myself. I’m getting married in June, and have goals for that date. All advice/opinions/ideas welcome. I’m late to starting this, my apologies. But here we go.

My history: I’m 29, 5’10. I’ve been in the gym since 16, but “wavy”. Great shape in Highschool, college hit and training dropped to 3-4 times a week. Then post college I was able to get back in the gym consistently, but didn’t focus on my diet much until about 2 years ago. I was around 175lbs and 15%bf then. I then got engaged in December of 23 and spent the next year basically putting on the “honeymoon” weight. Didn’t really care what I ate, drank a lot of beer, only trained about 2-3 times a week, and they weren’t hard sessions. That got me to 170lbs and 22%bf as of Jan 1.

Now I’m back to 5-7 days a week of training, no alcohol, and nutrition is 2350 Cals a day at a 35% Carbs - 35% Protein - 30% Fat Macro split. I’m trying to stay in a bit of a deficit to recomp and cut some of the gained bf and let the training and gear add the muscle. My day job is a lot of sitting and I only burn 4-500 cals through the day. My goal by wedding day (June 14) is 180lbs and 15% bf, anything more than that is icing. I also have a long weekend trip at the end of February (about 7 weeks) and want to be in as good as shape as possible by then for that.

Previous Cycles: Past cycles have included (always Test-E base), Test solo @ 500mg, EQ, Rad-140, Anavar, MK-677. Not all at once, separate cycles. Never much, I try to get away with the most using the least. For example, I’ve learned that I react really well to Test-E at 3-400mg/week with minimal sides. I also do not react good to MK-677 and get terrible headaches with it when blood pressure rises, so I avoid that.


Training:
Monday: Chest/tri’s

Tuesday: Back/bi’s

Wednesday: Cardio

Thursday: Legs

Friday: Arms

Sat: Cardio and anything that feels it can be worked (typically chest and legs)

Sunday: Rest or light mobility training


Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)

Rad-150: 15mg/day for 10 weeks (weeks 2-12)

I also have Superdrol on hand, but have never ran it. I’m debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possible again at end of cycle on week 10. Good idea or drop it?

I started this cycle on 1/07 and will run for 12 weeks. I’ll post current stats tomorrow morning, start of week 3.

Blood work was done pre-cycle and all was in the green.


Daily Supps:
Multi-Vitamin

ZMA

NAC - 1200mg

Milk Thistle - 100mg

L-Tyrosine - 750mg

Krill Oil - 1000mg

Kre-Alkalyn

Hi-Tech Pharm Protein Powder - 25g (as needed)


PCT:
Perfect PCT



Let me know input, thoughts, or anything I should change in my log. Again, goal is minimum of 180lbs and 15%bf by June14, but I think I can beat this, especially with everyone’s help. How does my cycle look? Should I run the SD or leave it out? If so, how does the mini-cycle I proposed sound? Should I adjust my cycle/diet/training any? I’m looking forward to hearing advice from everyone and hope that you can help through this cycle and into the next to have me ready for June. Thanks bros

Sorry for confusion. My goal during my current cycle is to cut down the bf and replace with muscle, weight gain I’m not concerned with during this cycle. More so lowering bf and prepping myself for more weight gain the next cycle. Am I far off here?

Haha, will do! I’ll post some pics tomorrow with Stat update. BF% is coming from a home scale (Wyze) so I don’t expect it to be 100%. Solid advice all around, especially at the end

@GDDY welcome now FULLY up top to the EVO family

Lets get more info about you up and your pics up with face blurred.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[Mobster]

June? Plenty of time - just do the work!!

 

[GDDY]

Morning Fam.
I’ve updated some info from my original post and gone into a little more detail. I’ve posted that all below. I’ve also posted current pics. These were taken first thing this morning when I woke up. When I took these pictures this morning, the scale read 172.6lbs and 22.7 BF. This was dry and straight out of bed.

Training:
Monday: Chest/tri’s
Tuesday: Back/bi’s
Wednesday: Cardio
Thursday: Legs
Friday: Arms
Sat: Cardio and anything that feels it can be worked (typically chest and legs)
Sunday: Rest or light mobility training

Almost all training consists of 2 working sets of 10-12 reps, 1 heavier set of 6-8 reps, and then drop weight to a final set of 8-10

Daily Nutrition and Life:
Life - I’m 29 y/o. I work Monday through Friday. Typically from 5am - 3/4pm. Alarm goes off at 3:50am, I’m moving by 4. I drink (roughly) 12 oz’s of water while getting ready. I take my Rad then. Then drink 20oz’s of water with a cap full of apple cider vinegar and two electrolyte packets mixed in on the way to work. Once at work, the times of my meals vary, but stay relatively similar. Everything is tracked regardless. I’ll post my daily food log today after my last meal. Once I leave work I go and hit golf balls for about an hour-hour and a half, then go to the gym. I typically get home around 7:30-8 and eat dinner. I’m usually asleep by 9:30. Dinner is whatever my fiancé cooks, and leftovers are lunch the following day. Since she cooks, I can’t count these cals precisely, but it’s typically relatively easy meals to get a close guesstimate on to log. For instance last night was taco soup with 96/4 beef, veggies, and low sodium seasoning. Veggies were the only other thing added. So it’s not hard to weight out the beef for a close guesstimate. On Friday through Sunday I’m not as routine, but everything is still tracked.

I’m currently aiming for 2350 cals for a recomp in a 35P/35C/30F Macro split. I’m very open to adjustments here as needed. This is the area where I struggle most. Not struggling to follow the plan, but knowing that I’m using the right plan for my goals. So if I’m off here, let me hear it.

Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)
Rad-150: 15mg/day for 10 weeks (weeks 3-12)

I started this cycle on 1/07 and will run for 12 weeks. Today is the start of week 3. Rad was started on Friday (5 days ago).

I also have Superdrol on hand, debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possibly again at end of cycle on week 10. Good idea or drop it?

Blood work was done pre-cycle and all was in the green.

Daily Supps: All taken right before bed
Multi-Vitamin (Sam’s Club/Member’s Mark Brand)
ZMA - 30mg of Zinc/450mg of Mag(Nutricost Performance)
NAC - 1200mg
Milk Thistle - 100mg
L-Tyrosine - 750mg
Krill Oil - 1000mg
Kre-Alkalyn - 1500mg pre-workout/1500mg post-workout
Hi-Tech Pharm Protein Powder - 25g (as needed)

PCT:
Perfect PCT

Log Updates:
Life is busy, especially with wedding season in full effect. I can’t promise to upload pictures of many meals, but I’ll do my best to upload daily meals, times, and Workouts. At absolute minimal i’ll upload progress pics every Monday with weekly summaries. If there’s a better way for me to do this, let me know. Thanks for the help so far, looking forward to the journey.

 

[Npcclassicphysique champ]

Morning Fam.
I’ve updated some info from my original post and gone into a little more detail. I’ve posted that all below. I’ve also posted current pics. These were taken first thing this morning when I woke up. When I took these pictures this morning, the scale read 172.6lbs and 22.7 BF. This was dry and straight out of bed.

Training:
Monday: Chest/tri’s
Tuesday: Back/bi’s
Wednesday: Cardio
Thursday: Legs
Friday: Arms
Sat: Cardio and anything that feels it can be worked (typically chest and legs)
Sunday: Rest or light mobility training

Almost all training consists of 2 working sets of 10-12 reps, 1 heavier set of 6-8 reps, and then drop weight to a final set of 8-10

Daily Nutrition and Life:
Life - I’m 29 y/o. I work Monday through Friday. Typically from 5am - 3/4pm. Alarm goes off at 3:50am, I’m moving by 4. I drink (roughly) 12 oz’s of water while getting ready. I take my Rad then. Then drink 20oz’s of water with a cap full of apple cider vinegar and two electrolyte packets mixed in on the way to work. Once at work, the times of my meals vary, but stay relatively similar. Everything is tracked regardless. I’ll post my daily food log today after my last meal. Once I leave work I go and hit golf balls for about an hour-hour and a half, then go to the gym. I typically get home around 7:30-8 and eat dinner. I’m usually asleep by 9:30. Dinner is whatever my fiancé cooks, and leftovers are lunch the following day. Since she cooks, I can’t count these cals precisely, but it’s typically relatively easy meals to get a close guesstimate on to log. For instance last night was taco soup with 96/4 beef, veggies, and low sodium seasoning. Veggies were the only other thing added. So it’s not hard to weight out the beef for a close guesstimate. On Friday through Sunday I’m not as routine, but everything is still tracked.

I’m currently aiming for 2350 cals for a recomp in a 35P/35C/30F Macro split. I’m very open to adjustments here as needed. This is the area where I struggle most. Not struggling to follow the plan, but knowing that I’m using the right plan for my goals. So if I’m off here, let me hear it.

Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)
Rad-150: 15mg/day for 10 weeks (weeks 3-12)

I started this cycle on 1/07 and will run for 12 weeks. Today is the start of week 3. Rad was started on Friday (5 days ago).

I also have Superdrol on hand, debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possibly again at end of cycle on week 10. Good idea or drop it?

Blood work was done pre-cycle and all was in the green.

Daily Supps: All taken right before bed
Multi-Vitamin (Sam’s Club/Member’s Mark Brand)
ZMA - 30mg of Zinc/450mg of Mag(Nutricost Performance)
NAC - 1200mg
Milk Thistle - 100mg
L-Tyrosine - 750mg
Krill Oil - 1000mg
Kre-Alkalyn - 1500mg pre-workout/1500mg post-workout
Hi-Tech Pharm Protein Powder - 25g (as needed)

PCT:
Perfect PCT

Log Updates:
Life is busy, especially with wedding season in full effect. I can’t promise to upload pictures of many meals, but I’ll do my best to upload daily meals, times, and Workouts. At absolute minimal i’ll upload progress pics every Monday with weekly summaries. If there’s a better way for me to do this, let me know. Thanks for the help so far, looking forward to the journey.

@GDDY first you look great, great muscle base and body bro powerful time we can build from.

The updates are not hard plan for 15-20min/week and go from there.

Dinner is whatever my fiancé cooks, and leftovers are lunch the following day. Since she cooks, I can’t count these cals precisely, but it’s typically relatively easy meals to get a close guesstimate on to log. For instance last night was taco soup with 96/4 beef, veggies, and low sodium seasoning. Veggies were the only other thing added. So it’s not hard to weight out the beef for a close guesstimate. On Friday through Sunday I’m not as routine, but everything is still tracked.

I’m currently aiming for 2350 cals for a recomp in a 35P/35C/30F Macro split. I’m very open to adjustments here as needed. This is the area where I struggle most. Not struggling to follow the plan, but knowing that I’m using the right plan for my goals. So if I’m off here, let me hear it.

The issue with this diet bro is its 'kind' of there so we dont know what you eating, like adjust what if we dont know what you eat
can you please track the food in an APP? and post it up for lets say 2 week and we can analyze the situation more

Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)
Rad-150: 15mg/day for 10 weeks (weeks 3-12)

I started this cycle on 1/07 and will run for 12 weeks. Today is the start of week 3. Rad was started on Friday (5 days ago).

Daily Supps: All taken right before bed
Multi-Vitamin (Sam’s Club/Member’s Mark Brand)
ZMA - 30mg of Zinc/450mg of Mag(Nutricost Performance)
NAC - 1200mg
Milk Thistle - 100mg
L-Tyrosine - 750mg
Krill Oil - 1000mg
Kre-Alkalyn - 1500mg pre-workout/1500mg post-workout
Hi-Tech Pharm Protein Powder - 25g (as needed)

You're using a lot of supps and rad which needs organ support, why dont you switch out to n2guard? you can drop the multi/zma/milk thistle and switch to an all in one organ liver support with TUDCA in it made for steroid cycle

I also have Superdrol on hand, debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possibly again at end of cycle on week 10. Good idea or drop it?

superdrol I wouldnt use it if you dont have n2guard and if you do, we should dial in your diet first bro

Life is busy, especially with wedding season in full effect. I can’t promise to upload pictures of many meals, but I’ll do my best to upload daily meals, times, and Workouts. At absolute minimal i’ll upload progress pics every Monday with weekly summaries. If there’s a better way for me to do this, let me know. Thanks for the help so far, looking forward to the journey.

Yes I'd like to see actual training bro like what you doing? cardio training sets reps to feel how you are

 

[Masonic Bodybuilder]

Great start to the log brother. With your background, I think you can get there no problem! Can't wait to follow your progress.

 

[GDDY]

@GDDY first you look great, great muscle base and body bro powerful time we can build from.

The updates are not hard plan for 15-20min/week and go from there.


The issue with this diet bro is its 'kind' of there so we dont know what you eating, like adjust what if we dont know what you eat
can you please track the food in an APP? and post it up for lets say 2 week and we can analyze the situation more



You're using a lot of supps and rad which needs organ support, why dont you switch out to n2guard? you can drop the multi/zma/milk thistle and switch to an all in one organ liver support with TUDCA in it made for steroid cycle


superdrol I wouldnt use it if you dont have n2guard and if you do, we should dial in your diet first bro


Yes I'd like to see actual training bro like what you doing? cardio training sets reps to feel how you are

Thanks for all the support. It’s much appreciated, and a good driver for me as well. Good call on the N2Guard. I had this all on hand already, so was just going to use what I had, but you’re right, the N2 is the best and has never let me down in the past. I’m ordering that now.

I do track every meal in MyFitnessPal. I also always track my water until I hit a Gallon. I don’t typically track time of meals, so starting that today is new for me. I’ve listed the food below, but all was tracked. I put a screen shot of my cals/macros as well. There’s a few things to tidy up I know. The dinners/lunches starting next week will become much more simple and cleaner, and day to day will become more repetitive. For the remainder of this week, I’m having to eat what the fiancé cooks and log best I can. Thankfully she’s supportive and good at tracking ingredients for me. See below for today’s food log and training. Thanks again, and all critique is welcome.

Food Log
4am: Wake up - Drink 20oz Water with 1 Tbspn of apple cider vinegar and two electrolyte packets

7am - Baked Eggs dish (1/3 cup of egg whites, 1 whole egg, 1/3 cup of cottage cheese, 3/4 slice of bacon, all baked together)
7am - Oikos pro yogurt shake

10am - Banana

10:30am - Oikos Pro yogurt cup

11:45 - Taco Soup (97/3 beef)

3pm - Kodiak Peak Oatmeal

6:15pm - Killer Dave’s Blueberry Bagel (Post golf range and on the way to gym)

8:45pm - 1 cup of Pasta (Protein plus noodles and Italian sausage). Complete recipe was input into MyFitnessPal and broken down. 66g peanut butter. 2.25 Scoops of protein powder.

10pm: Take sups (until my N2 comes in) and Sleep

Workout
- Back Day
*3x10 Smith machine rows
*5x10 Straight rope pull downs
*4x10 Single arm cable pulls
*5x10-12 Seated calf raises (in between other sets)
*4x12 Reverse cable fly’s / 4x12 weighted side tilts
*2x12 Shoulder width (MAG) lat pull down / then 1x6 heavy / then 1x12 lighter, very slow with heavy squeeze
*3x10 Weighted back extensions / 3x10 Crunches / 3x10 Seated bent dumbbell flies (no rest through all sets)

I’ll continue to lay a day to day out like this the best I can, and will post progress pics every Monday.

 

[Npcclassicphysique champ]

Thanks for all the support. It’s much appreciated, and a good driver for me as well. Good call on the N2Guard. I had this all on hand already, so was just going to use what I had, but you’re right, the N2 is the best and has never let me down in the past. I’m ordering that now.

For sure bro n2guard is legit and n2bm supports the EVO family
https://www.needtobuildmuscle.com/cycle-support/n2guard/

I do track every meal in MyFitnessPal. I also always track my water until I hit a Gallon. I don’t typically track time of meals, so starting that today is new for me. I’ve listed the food below, but all was tracked. I put a screen shot of my cals/macros as well. There’s a few things to tidy up I know. The dinners/lunches starting next week will become much more simple and cleaner, and day to day will become more repetitive. For the remainder of this week, I’m having to eat what the fiancé cooks and log best I can. Thankfully she’s supportive and good at tracking ingredients for me. See below for today’s food log and training. Thanks again, and all critique is welcome.

Food Log
4am: Wake up - Drink 20oz Water with 1 Tbspn of apple cider vinegar and two electrolyte packets

7am - Baked Eggs dish (1/3 cup of egg whites, 1 whole egg, 1/3 cup of cottage cheese, 3/4 slice of bacon, all baked together)
7am - Oikos pro yogurt shake

10am - Banana

10:30am - Oikos Pro yogurt cup

11:45 - Taco Soup (97/3 beef)

3pm - Kodiak Peak Oatmeal

6:15pm - Killer Dave’s Blueberry Bagel (Post golf range and on the way to gym)

8:45pm - 1 cup of Pasta (Protein plus noodles and Italian sausage). Complete recipe was input into MyFitnessPal and broken down. 66g peanut butter. 2.25 Scoops of protein powder.

10pm: Take sups (until my N2 comes in) and Sleep

Thats good I am seeing your meals now bro
i would start with swapping banana for protein bar
pre training remove the bagel, drink a protein shake with honey and 2 caps cardazol (yes i know the kind of bagel but something liquid will help)

845 meal lets get a chicken breast in there, possible?

 

[Npcclassicphysique champ]

- Back Day
*3x10 Smith machine rows
*5x10 Straight rope pull downs
*4x10 Single arm cable pulls
*5x10-12 Seated calf raises (in between other sets)
*4x12 Reverse cable fly’s / 4x12 weighted side tilts
*2x12 Shoulder width (MAG) lat pull down / then 1x6 heavy / then 1x12 lighter, very slow with heavy squeeze
*3x10 Weighted back extensions / 3x10 Crunches / 3x10 Seated bent dumbbell flies (no rest through all sets)

what was the cardio game on this bro?

 

[GDDY]

For sure bro n2guard is legit and n2bm supports the EVO family
https://www.needtobuildmuscle.com/cycle-support/n2guard/

Thats good I am seeing your meals now bro
i would start with swapping banana for protein bar
pre training remove the bagel, drink a protein shake with honey and 2 caps cardazol (yes i know the kind of bagel but something liquid will help)

845 meal lets get a chicken breast in there, possible?

Getting N2 and Cardazol as I type. I see the label says 5 caps per serving, you like 2? If 2 does the trick, that’s great. Replacing the bagel with a protein shake and honey, and swapping the banana for protein bar will start tomorrow.

Late meal, I know. And yes, we’ll be getting chicken in starting next grocery run (hopefully Saturday). Until then it’s asking the lady to keep it lean and sodium low

 

[GDDY]

what was the cardio game on this bro?

Today, nearly non-existent. I walk about 5 miles a day just doing normal work/movment, but I know that’s not what we’re looking for. It’s something I’m going to have to start prioritizing. Will most likely have a couple days dedicated to heavy cardio, and will have 15-30mins a day minimum on the treadmill. Knowing I wasn’t going to get out of the gym until right before close tonight and wouldn’t be able to do any cardio, I just made sure I kept my heart rate elevated best I could. Cardio will increase.

 

[ceo]

Bros. Which scale are you using to measure body fat?
Those scales that you step on are not accurate.

 

[ROIDDERS]

I don't think you're 22% body fat, you're probably 18 or 19%.
Maybe even less.

 

[chesty]

Daily supplements is pretty crazy. You've got a lot of things you're using.

 

[Ulter]

Definitely get in an effort to upload what you can.

That will help us kind of mold things together.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

It definitely starts with the diet. That's got to be your first priority with this.

 

[2Thick]

Can you post up that electrolyte packet that you're taking?

A lot of those have a lot of additives in there.

 

[Vadim Fedorov]

You don't have to count your calories precisely. It's more important to really post up what your individually eating.

 

[Wootoom]

You should help out your fiance and do some meal prepping.

There's some great ideas that are on different logs on here.

 

[JasonPriest]

My advice is get a air fryer. You can cook just about anything in there.

 

[BodyMonster34]

Bro, I'm looking forward to seeing what kind of results you get.

I hope you're eating red meat. That's what makes men into real men.

 

[Quadsweep]

Nice job on this update. Taco soup. Sounds really good. Just be careful on how much seasoning you're using.

 

[GDDY]

Bros. Which scale are you using to measure body fat?
Those scales that you step on are not accurate.

Using a Wyze Scale X scale at home. I know it’s not 100%, but assumed it was close. What would be the best way for me to get a more accurate measurement? I’d love to be able to compare that to the scale.

Daily supplements is pretty crazy. You've got a lot of things you're using.

I agree, I’ve ordered some N2 to replace most of these. Will make it much easier, and better coverage.

Can you post up that electrolyte packet that you're taking?

A lot of those have a lot of additives in there.

I typically use either the Stur Hydration or Propel packets. Once I’m home I’ll post the exact ones. Recommend cutting these? I typically use these to help cut the taste of the apple cider vinegar, and it seems to help give a little extra pep in the mornings. Any better recommendations?

My advice is get a air fryer. You can cook just about anything in there.

You should help out your fiance and do some meal prepping.

There's some great ideas that are on different logs on here.

I help when I can, I actually enjoy cooking. During the week I leave home by 4:30am and don’t typically get back until around 8pm. She works from home and has much more flexibility, and enjoys cooking as well. She doesn’t care for leftovers much, but I don’t mind at all. We have an air fryer, and crock pot, so I’ll soon be going back to just prepping my crockpot/air fryer meals on Sundays for the week. I eat a lot of red meat, love beef. It’s probably 85%+ of the meat that I eat. I’m trying to actually cut a little bit of that back and add some fish in a day or two. Salmon burgers have been really good lately.

I’ll keep posting daily and continue to update. Next weeks meals will be more dialed.

 

[ballin2504]

Push hard brother

 

[Npcclassicphysique champ]

Today, nearly non-existent. I walk about 5 miles a day just doing normal work/movment, but I know that’s not what we’re looking for. It’s something I’m going to have to start prioritizing. Will most likely have a couple days dedicated to heavy cardio, and will have 15-30mins a day minimum on the treadmill. Knowing I wasn’t going to get out of the gym until right before close tonight and wouldn’t be able to do any cardio, I just made sure I kept my heart rate elevated best I could. Cardio will increase.

@GDDY its best not to do heavy cardio dont burn out, go slow 20-30min before and after training try to schedule it bro

 

[25homes]

Will b following. Should b good

 

[GDDY]

Wednesday Food Log
4am: Wake up - Drink 20oz Water with 1 Tbspn of apple cider vinegar and two electrolyte packets

6:15am - Baked Eggs dish (1/3 cup of egg whites, 1 whole egg, 1/3 cup of cottage cheese, 3/4 slice of bacon, all baked together)

8am - Oikos pro yogurt shake

10:15am - Kodiak Peak Oatmeal

12:30pm - 1 cup of Pasta from yesterdays dinner (Protein plus noodles and Italian sausage) and 1 cup of taco soup from Monday’s dinner. All mixed together for convenience.

3pm - Oikos pro yogurt & Good & Gather (Target brand) Protein bar

6:45pm - Protein shake with 1Tbsp of honey, and 1/2 Dave’s killer bagel (pre-workout)

8:45pm - Chicken fajita bowl. Chicken breast, sautéed veggies, rice. All weighed out in the app.
Protein shake, and 66g Peanut Butter.

10pm: Supps and sleep.

Wednesday Workout
- Legs
*Squats: 3x10/1x5 heavy/1x10
*Body Weight Standing calve raises between squats: 2x25/2x20/1x25
*Seated Leg Curls: 3x10-12
*Good girl/Bad girl between leg curls: 3x10-12
*Leg Extensions: 3x10
*Glute thrust: 3x10

I had exactly 45 mins to do today’s workout before the gym closed, so heart rate stayed pretty elevated. I plan to hit more legs on Saturday or Sunday and cover missed lifts. I’ll also have much more time tomorrow and will get cardio in, pinky promise lol. My Monday-Wednesday is typically non-stop, so other than the average 5 miles I walk a day, cardio will be pretty minimal there. I’ll have much more time Thursday-Sunday to make it happen.

I attached a couple pics of my lunch and dinner, as well as log from app tracker. I also included a pic of the electrolyte packets that were asked about. I take these first thing in the morning with my water and apple cider vinegar. I’m interested to know if I should cut these out, or if there’s a better option. As always, thanks for everything so far, and all advice welcome.

 

[Tiger Salman Khan]

Morning bro’s. First log here. I’ve been on the forum for years for research/ideas, but finally decided time it was t post myself. I’m getting married in June, and have goals for that date. All advice/opinions/ideas welcome. I’m late to starting this, my apologies. But here we go.

My history: I’m 29, 5’10. I’ve been in the gym since 16, but “wavy”. Great shape in Highschool, college hit and training dropped to 3-4 times a week. Then post college I was able to get back in the gym consistently, but didn’t focus on my diet much until about 2 years ago. I was around 175lbs and 15%bf then. I then got engaged in December of 23 and spent the next year basically putting on the “honeymoon” weight. Didn’t really care what I ate, drank a lot of beer, only trained about 2-3 times a week, and they weren’t hard sessions. That got me to 170lbs and 22%bf as of Jan 1.

Now I’m back to 5-7 days a week of training, no alcohol, and nutrition is 2350 Cals a day at a 35% Carbs - 35% Protein - 30% Fat Macro split. I’m trying to stay in a bit of a deficit to recomp and cut some of the gained bf and let the training and gear add the muscle. My day job is a lot of sitting and I only burn 4-500 cals through the day. My goal by wedding day (June 14) is 180lbs and 15% bf, anything more than that is icing. I also have a long weekend trip at the end of February (about 7 weeks) and want to be in as good as shape as possible by then for that.

Previous Cycles: Past cycles have included (always Test-E base), Test solo @ 500mg, EQ, Rad-140, Anavar, MK-677. Not all at once, separate cycles. Never much, I try to get away with the most using the least. For example, I’ve learned that I react really well to Test-E at 3-400mg/week with minimal sides. I also do not react good to MK-677 and get terrible headaches with it when blood pressure rises, so I avoid that.


Training:
Monday: Chest/tri’s

Tuesday: Back/bi’s

Wednesday: Cardio

Thursday: Legs

Friday: Arms

Sat: Cardio and anything that feels it can be worked (typically chest and legs)

Sunday: Rest or light mobility training


Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)

Rad-150: 15mg/day for 10 weeks (weeks 2-12)

I also have Superdrol on hand, but have never ran it. I’m debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possible again at end of cycle on week 10. Good idea or drop it?

I started this cycle on 1/07 and will run for 12 weeks. I’ll post current stats tomorrow morning, start of week 3.

Blood work was done pre-cycle and all was in the green.


Daily Supps:
Multi-Vitamin

ZMA

NAC - 1200mg

Milk Thistle - 100mg

L-Tyrosine - 750mg

Krill Oil - 1000mg

Kre-Alkalyn

Hi-Tech Pharm Protein Powder - 25g (as needed)


PCT:
Perfect PCT



Let me know input, thoughts, or anything I should change in my log. Again, goal is minimum of 180lbs and 15%bf by June14, but I think I can beat this, especially with everyone’s help. How does my cycle look? Should I run the SD or leave it out? If so, how does the mini-cycle I proposed sound? Should I adjust my cycle/diet/training any? I’m looking forward to hearing advice from everyone and hope that you can help through this cycle and into the next to have me ready for June. Thanks bros

@GDDY Good decision to start the log...........

 

[GDDY]

@GDDY Good decision to start the log...........

Thanks man, only wishing I would’ve started sooner, but glad I started when I did. It’s been a huge motivator for me. I’m working arms as I type rn. I’ll post my days food and training later tonight.

 

[RoySimpson]

Morning bro’s. First log here. I’ve been on the forum for years for research/ideas, but finally decided time it was t post myself. I’m getting married in June, and have goals for that date. All advice/opinions/ideas welcome. I’m late to starting this, my apologies. But here we go.

My history: I’m 29, 5’10. I’ve been in the gym since 16, but “wavy”. Great shape in Highschool, college hit and training dropped to 3-4 times a week. Then post college I was able to get back in the gym consistently, but didn’t focus on my diet much until about 2 years ago. I was around 175lbs and 15%bf then. I then got engaged in December of 23 and spent the next year basically putting on the “honeymoon” weight. Didn’t really care what I ate, drank a lot of beer, only trained about 2-3 times a week, and they weren’t hard sessions. That got me to 170lbs and 22%bf as of Jan 1.

Now I’m back to 5-7 days a week of training, no alcohol, and nutrition is 2350 Cals a day at a 35% Carbs - 35% Protein - 30% Fat Macro split. I’m trying to stay in a bit of a deficit to recomp and cut some of the gained bf and let the training and gear add the muscle. My day job is a lot of sitting and I only burn 4-500 cals through the day. My goal by wedding day (June 14) is 180lbs and 15% bf, anything more than that is icing. I also have a long weekend trip at the end of February (about 7 weeks) and want to be in as good as shape as possible by then for that.

Previous Cycles: Past cycles have included (always Test-E base), Test solo @ 500mg, EQ, Rad-140, Anavar, MK-677. Not all at once, separate cycles. Never much, I try to get away with the most using the least. For example, I’ve learned that I react really well to Test-E at 3-400mg/week with minimal sides. I also do not react good to MK-677 and get terrible headaches with it when blood pressure rises, so I avoid that.


Training:
Monday: Chest/tri’s

Tuesday: Back/bi’s

Wednesday: Cardio

Thursday: Legs

Friday: Arms

Sat: Cardio and anything that feels it can be worked (typically chest and legs)

Sunday: Rest or light mobility training


Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)

Rad-150: 15mg/day for 10 weeks (weeks 2-12)

I also have Superdrol on hand, but have never ran it. I’m debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possible again at end of cycle on week 10. Good idea or drop it?

I started this cycle on 1/07 and will run for 12 weeks. I’ll post current stats tomorrow morning, start of week 3.

Blood work was done pre-cycle and all was in the green.


Daily Supps:
Multi-Vitamin

ZMA

NAC - 1200mg

Milk Thistle - 100mg

L-Tyrosine - 750mg

Krill Oil - 1000mg

Kre-Alkalyn

Hi-Tech Pharm Protein Powder - 25g (as needed)


PCT:
Perfect PCT



Let me know input, thoughts, or anything I should change in my log. Again, goal is minimum of 180lbs and 15%bf by June14, but I think I can beat this, especially with everyone’s help. How does my cycle look? Should I run the SD or leave it out? If so, how does the mini-cycle I proposed sound? Should I adjust my cycle/diet/training any? I’m looking forward to hearing advice from everyone and hope that you can help through this cycle and into the next to have me ready for June. Thanks bros

@GDDY this is an awesome log! Stay on that grind that bf% will be coming down for sure!

 

[Npcclassicphysique champ]

Wednesday Food Log
4am: Wake up - Drink 20oz Water with 1 Tbspn of apple cider vinegar and two electrolyte packets

6:15am - Baked Eggs dish (1/3 cup of egg whites, 1 whole egg, 1/3 cup of cottage cheese, 3/4 slice of bacon, all baked together)

8am - Oikos pro yogurt shake

10:15am - Kodiak Peak Oatmeal

12:30pm - 1 cup of Pasta from yesterdays dinner (Protein plus noodles and Italian sausage) and 1 cup of taco soup from Monday’s dinner. All mixed together for convenience.

3pm - Oikos pro yogurt & Good & Gather (Target brand) Protein bar

6:45pm - Protein shake with 1Tbsp of honey, and 1/2 Dave’s killer bagel (pre-workout)

8:45pm - Chicken fajita bowl. Chicken breast, sautéed veggies, rice. All weighed out in the app.
Protein shake, and 66g Peanut Butter.

10pm: Supps and sleep.

Wednesday Workout
- Legs
*Squats: 3x10/1x5 heavy/1x10
*Body Weight Standing calve raises between squats: 2x25/2x20/1x25
*Seated Leg Curls: 3x10-12
*Good girl/Bad girl between leg curls: 3x10-12
*Leg Extensions: 3x10
*Glute thrust: 3x10

I had exactly 45 mins to do today’s workout before the gym closed, so heart rate stayed pretty elevated. I plan to hit more legs on Saturday or Sunday and cover missed lifts. I’ll also have much more time tomorrow and will get cardio in, pinky promise lol. My Monday-Wednesday is typically non-stop, so other than the average 5 miles I walk a day, cardio will be pretty minimal there. I’ll have much more time Thursday-Sunday to make it happen.

I attached a couple pics of my lunch and dinner, as well as log from app tracker. I also included a pic of the electrolyte packets that were asked about. I take these first thing in the morning with my water and apple cider vinegar. I’m interested to know if I should cut these out, or if there’s a better option. As always, thanks for everything so far, and all advice welcome.

@GDDY thats a good meal plan bro nice protein level, you're going to recomp well but keep fats a bit higher

legs are intense but can you pump squat reps to 15 to get a full pump

. I also included a pic of the electrolyte packets that were asked about. I take these first thing in the morning with my water and apple cider vinegar. I’m interested to know if I should cut these out, or if there’s a better option. As always, thanks for everything so far, and all advice welcome.

I cant see full ingredients bro but apple cider and water is perfect in AM its a must

 

[GDDY]

@GDDY thats a good meal plan bro nice protein level, you're going to recomp well but keep fats a bit higher

legs are intense but can you pump squat reps to 15 to get a full pump

I cant see full ingredients bro but apple cider and water is perfect in AM its a must

I’ll dig into the ingredients on the packets and see what it looks like. I’ll start the 15 reps on squats. 4x15 will be gnarly. I may need a wheel chair after, but I’m down. Thanks for the rec.

Here’s the food/workout log for today. Calories/macros posted as well.

Thursday Food Log
4am: Wake up - Drink 20oz Water with 1 Tbspn of apple cider vinegar and two electrolyte packets

6am - Oikos pro yogurt shake

8am - Baked Eggs dish (1/3 cup of egg whites, 1 whole egg, 1/3 cup of cottage cheese, 3/4 slice of bacon, all baked together)

10:30am - Oikos Pro yogurt cup and protein shake

11:45am - Chicken fajita bowl W/mexican rice and sautéed veggies from night before

12:45pm - Protein shake with 1/2 Tbsp of honey (pre-workout)

3:30pm - 1.5 scoop Protein shake

6:30pm: 3 Al pastor street tacos with corn tortilla, 1 Asada with corn tortilla, and 1 Asada with flour tortilla and quarter cup of Monterey shredded cheese. 1/2 avocado split between the tacos.

8:30pm: Peanut butter & half bagel (This is when I plan to eat. If it’s later than this before I get home to eat, I’ll stick to the peanut butter and leave out the half bagel)

I got out and stuck with no emergency meals, so I’ll start leaving some protein powder and peanut butter in the truck for times like this. Thankfully I hadn’t eaten much today, so these didn’t kill the diet. The sodium was definitely the big downfall here. Everything logged in the app to best guesstimate. On account of not knowing exact macros on the tacos, I tried to hit my Protein and Fat goal and left some room for the carbs. I haven’t had the peanut butter and half bagel yet, but 8:30pm is when I plan to have it. The screen shot of cals/macros are including the peanut butter and half bagel.

Thursday Workout
- Arms
*30 mins on incline treadmill to start

*1x12: V-bar Tri’s push down/3x10 with a “Second to Rep” correlating pause and squeeze at the bottom starting on the 5th rep. Ex. Rep 5 pause @ bottom for 5 secs, Rep 6 pause @ bottom for 6 secs, etc.

*3x10/1x6 by 6 (Start 10 lbs higher than my third set, do 6 reps and then drop 5lbs for 6 continuous sets): Dumbbell hammer curls
*4x10: Kettle ball side dips between hammers and Tri extensions below
*4x10-12: Single arm cable Tri extensions

*3x12: EZ Bar cable curls
*3x12: EZ Bar reverse grip Tri extensions (3 sec pause at bottom of each extension)

*3x10-12: Cable cross-body Tri extensions
*3x10-12: Cable crunches
*3x10-12: Single arm cable curls

*3x10: Reverse EZ bar curls

Tomorrow I plan to hit shoulders, some chest, cardio, do a lot of stretching and some mobility work.

 

[Npcclassicphysique champ]

I’ll dig into the ingredients on the packets and see what it looks like. I’ll start the 15 reps on squats. 4x15 will be gnarly. I may need a wheel chair after, but I’m down. Thanks for the rec.

Here’s the food/workout log for today. Calories/macros posted as well.

Thursday Food Log
4am: Wake up - Drink 20oz Water with 1 Tbspn of apple cider vinegar and two electrolyte packets

6am - Oikos pro yogurt shake

8am - Baked Eggs dish (1/3 cup of egg whites, 1 whole egg, 1/3 cup of cottage cheese, 3/4 slice of bacon, all baked together)

10:30am - Oikos Pro yogurt cup and protein shake

11:45am - Chicken fajita bowl W/mexican rice and sautéed veggies from night before

12:45pm - Protein shake with 1/2 Tbsp of honey (pre-workout)

3:30pm - 1.5 scoop Protein shake

6:30pm: 3 Al pastor street tacos with corn tortilla, 1 Asada with corn tortilla, and 1 Asada with flour tortilla and quarter cup of Monterey shredded cheese. 1/2 avocado split between the tacos.

8:30pm: Peanut butter & half bagel (This is when I plan to eat. If it’s later than this before I get home to eat, I’ll stick to the peanut butter and leave out the half bagel)

I got out and stuck with no emergency meals, so I’ll start leaving some protein powder and peanut butter in the truck for times like this. Thankfully I hadn’t eaten much today, so these didn’t kill the diet. The sodium was definitely the big downfall here. Everything logged in the app to best guesstimate. On account of not knowing exact macros on the tacos, I tried to hit my Protein and Fat goal and left some room for the carbs. I haven’t had the peanut butter and half bagel yet, but 8:30pm is when I plan to have it. The screen shot of cals/macros are including the peanut butter and half bagel.

Thursday Workout
- Arms
*30 mins on incline treadmill to start

*1x12: V-bar Tri’s push down/3x10 with a “Second to Rep” correlating pause and squeeze at the bottom starting on the 5th rep. Ex. Rep 5 pause @ bottom for 5 secs, Rep 6 pause @ bottom for 6 secs, etc.

*3x10/1x6 by 6 (Start 10 lbs higher than my third set, do 6 reps and then drop 5lbs for 6 continuous sets): Dumbbell hammer curls
*4x10: Kettle ball side dips between hammers and Tri extensions below
*4x10-12: Single arm cable Tri extensions

*3x12: EZ Bar cable curls
*3x12: EZ Bar reverse grip Tri extensions (3 sec pause at bottom of each extension)

*3x10-12: Cable cross-body Tri extensions
*3x10-12: Cable crunches
*3x10-12: Single arm cable curls

*3x10: Reverse EZ bar curls

Tomorrow I plan to hit shoulders, some chest, cardio, do a lot of stretching and some mobility work.

when you get stuck with emergency situation on food, have a box of protein bars in the car
always different kinds 2 brands best

training i like today lets get reverse ez to 15 reps please

 

[GDDY]

when you get stuck with emergency situation on food, have a box of protein bars in the car
always different kinds 2 brands best

training i like today lets get reverse ez to 15 reps please

Great idea on the protein bars. And will do on the Reverse EZ’s

 

[Npcclassicphysique champ]

Great idea on the protein bars. And will do on the Reverse EZ’s

pump it super hard bro

 

[GDDY]

Happy Friday, and thanks to everyone following the Log. Hope everyone stays safe and gets a phat weekend pump. See below for todays log

Friday Food Log

8:30am - 20oz water, Electrolyte+caffeine packet, and apple cider vinegar (going to call it ACV from here on for simplicity)
8:30am - 1/2 Dave’s killer bagel with 20g peanut butter. 2 scoops of protein powder. 1/2 Tbsp of honey. (Pre 9am workout)

12:15pm - 1 scoop Protein shake and banana

2:30pm - Ceaser salad, about 150g of chicken and 3 cups of lettuce. 1Tbsp of ceaser dressing. (Only grilled chicken and lettuce)

4:30pm - Barbell protein bar, half of a Dave’s killer bagel, and a Dole energy fruit juice drink (no sugar, 70 cals)

7:00pm - 20oz water, ACV, Propel packet

8:45pm - 2 Jumbo shrimp, 1.5 cups of lobster bisque soup, baked carrot, 8oz wagyu filet, half a cup of crème brûlée.

11:30pm to 12am- Supps, Log, and sleep

It was a family members birthday tonight, paid for, so dinner was a real treat. Sodium and cholesterol suffered, so we’ll be paying extra attention to that going forward. Workout was also a bit lighter, so I made sure to hit my protein (more than intended actually) but kept the Cals about 200 less than normal to leave room for error.

Friday Workout
- Shoulders, W/a sprinkle of Chest.

* 20 minute incline treadmill to start

*4x10-12: Cable lat raises (W/Fat Grips)
*4x10-12: Smith machine shoulder shrug (behind back)
*3x10: Smith upright shoulder row
*3x26: (7 straight, 7 heels out, 7 heels together, 5 straight) Standing calf raises, body weight
*1x15/2x10/1x12-15: Vert pec deck
*3x10: Shoulder press
*3x12: Dumbbell shrugs

Tomorrow: I plan to do a little core work tomorrow and go on a day hike for some cardio, but will probably be a recovery day other than that. I’ll also probably keep cals about 10% lower than normal depending on activity level. I can tell I’m adding size, but not feeling like we’re losing much fat. Depending on the scale and comments on the pic updates on Monday, cals may be reduced overall.

 

[LevButlerov]

Happy Friday, and thanks to everyone following the Log. Hope everyone stays safe and gets a phat weekend pump. See below for todays log

Friday Food Log

8:30am - 20oz water, Electrolyte+caffeine packet, and apple cider vinegar (going to call it ACV from here on for simplicity)
8:30am - 1/2 Dave’s killer bagel with 20g peanut butter. 2 scoops of protein powder. 1/2 Tbsp of honey. (Pre 9am workout)

12:15pm - 1 scoop Protein shake and banana

2:30pm - Ceaser salad, about 150g of chicken and 3 cups of lettuce. 1Tbsp of ceaser dressing. (Only grilled chicken and lettuce)

4:30pm - Barbell protein bar, half of a Dave’s killer bagel, and a Dole energy fruit juice drink (no sugar, 70 cals)

7:00pm - 20oz water, ACV, Propel packet

8:45pm - 2 Jumbo shrimp, 1.5 cups of lobster bisque soup, baked carrot, 8oz wagyu filet, half a cup of crème brûlée.

11:30pm to 12am- Supps, Log, and sleep

It was a family members birthday tonight, paid for, so dinner was a real treat. Sodium and cholesterol suffered, so we’ll be paying extra attention to that going forward. Workout was also a bit lighter, so I made sure to hit my protein (more than intended actually) but kept the Cals about 200 less than normal to leave room for error.

Friday Workout
- Shoulders, W/a sprinkle of Chest.

* 20 minute incline treadmill to start

*4x10-12: Cable lat raises (W/Fat Grips)
*4x10-12: Smith machine shoulder shrug (behind back)
*3x10: Smith upright shoulder row
*3x26: (7 straight, 7 heels out, 7 heels together, 5 straight) Standing calf raises, body weight
*1x15/2x10/1x12-15: Vert pec deck
*3x10: Shoulder press
*3x12: Dumbbell shrugs

Tomorrow: I plan to do a little core work tomorrow and go on a day hike for some cardio, but will probably be a recovery day other than that. I’ll also probably keep cals about 10% lower than normal depending on activity level. I can tell I’m adding size, but not feeling like we’re losing much fat. Depending on the scale and comments on the pic updates on Monday, cals may be reduced overall.

Happy friday a bit late to you too Thats a really fancy dinner with shrimp and lobster bisque but I think you need a protein shake after it to get the protein higher at night.
On the training have you added core in the start? or working on it?

 

[stevesmi]

diet is good, but could be tightened up more. be careful with the dressings and processed stuff

 

[GDDY]

Happy friday a bit late to you too Thats a really fancy dinner with shrimp and lobster bisque but I think you need a protein shake after it to get the protein higher at night.
On the training have you added core in the start? or working on it?

It was delicious. A special treat for sure. I typically add in core workouts either as a super set during weight training, or just run it in some form of a circuit format at the end. Starting tomorrow though the core training will be increased. Would it be best to hit core first thing?

diet is good, but could be tightened up more. be careful with the dressings and processed stuff

Thanks, I try to keep processed things to a minimal. There are certainly some areas it could be tightened up though. If you have any good recs I’m all ears. Weekends are typically the hardest because I’m usually out the majority of the day, but I’m working on meals that I can throw in the truck and eat without heating up. I’ve got Peanut butter and protein bars in there now. I can eat 99% of foods, but I absolutely can’t eat canned tuna. The smell alone nearly makes me yak. I know that’s a great cheat, but any other ideas and I’m all ears.

 

[GDDY]

Saturday Food (and activity) Log
8:00am - 20oz water, Electrolyte+caffeine packet, and ACV

11:00am - Dave’s killer bagel, oikos tripple zero yogurt, 1.5 scoops of protein powder (pre day hike)

2:15pm - Gyro bowl post hike (gyro meat, white rice, kale, couscous, diced tomatoes, pickled onions, kale melody, hummus) (post hike meal)
* I don’t have Gyro meat often, but after logging it and realizing the macro ratio, I’ll be choosing chicken next time. I should’ve checked before hand, dumb slip up. Pic posted.

7:00pm - 2 scoop Protein shake, 20oz water, ACV

8-9pm (planning ahead)- Grilled chicken (90g) and Kale (2 cups), 1/4 cup mushrooms and 1/4 cup purple onion. Dash of pepper. No salt or dressing.

- Macros were pretty out of whack today. We’re planning ahead for tomorrow to make sure those get back on track.

- I didn’t do any weight training today. It was the first nice day in a while, so the lady and I went on a day hike. Got about 5 miles and 20 flights in according to my watch. Since I didn’t get in the gym today, we cut about 10% out of the daily calorie intake. Tomorrow I plan to do a bit of full body. Enough to keep things tight but not take away from any training this upcoming week. Elevated and steady heart rate with a good core session will be a big focus.

 

[LevButlerov]

Saturday Food (and activity) Log
8:00am - 20oz water, Electrolyte+caffeine packet, and ACV

11:00am - Dave’s killer bagel, oikos tripple zero yogurt, 1.5 scoops of protein powder (pre day hike)

2:15pm - Gyro bowl post hike (gyro meat, white rice, kale, couscous, diced tomatoes, pickled onions, kale melody, hummus) (post hike meal)
* I don’t have Gyro meat often, but after logging it and realizing the macro ratio, I’ll be choosing chicken next time. I should’ve checked before hand, dumb slip up. Pic posted.

7:00pm - 2 scoop Protein shake, 20oz water, ACV

8-9pm (planning ahead)- Grilled chicken (90g) and Kale (2 cups), 1/4 cup mushrooms and 1/4 cup purple onion. Dash of pepper. No salt or dressing.

- Macros were pretty out of whack today. We’re planning ahead for tomorrow to make sure those get back on track.

- I didn’t do any weight training today. It was the first nice day in a while, so the lady and I went on a day hike. Got about 5 miles and 20 flights in according to my watch. Since I didn’t get in the gym today, we cut about 10% out of the daily calorie intake. Tomorrow I plan to do a bit of full body. Enough to keep things tight but not take away from any training this upcoming week. Elevated and steady heart rate with a good core session will be a big focus.

Thats gyro bowl looks delicious. you're upping protein it looks like.

 

[Mobster]

Happy Friday, and thanks to everyone following the Log. Hope everyone stays safe and gets a phat weekend pump. See below for todays log

Friday Food Log

8:30am - 20oz water, Electrolyte+caffeine packet, and apple cider vinegar (going to call it ACV from here on for simplicity)
8:30am - 1/2 Dave’s killer bagel with 20g peanut butter. 2 scoops of protein powder. 1/2 Tbsp of honey. (Pre 9am workout)

12:15pm - 1 scoop Protein shake and banana

2:30pm - Ceaser salad, about 150g of chicken and 3 cups of lettuce. 1Tbsp of ceaser dressing. (Only grilled chicken and lettuce)

4:30pm - Barbell protein bar, half of a Dave’s killer bagel, and a Dole energy fruit juice drink (no sugar, 70 cals)

7:00pm - 20oz water, ACV, Propel packet

8:45pm - 2 Jumbo shrimp, 1.5 cups of lobster bisque soup, baked carrot, 8oz wagyu filet, half a cup of crème brûlée.

11:30pm to 12am- Supps, Log, and sleep

It was a family members birthday tonight, paid for, so dinner was a real treat. Sodium and cholesterol suffered, so we’ll be paying extra attention to that going forward. Workout was also a bit lighter, so I made sure to hit my protein (more than intended actually) but kept the Cals about 200 less than normal to leave room for error.

Friday Workout
- Shoulders, W/a sprinkle of Chest.

* 20 minute incline treadmill to start

*4x10-12: Cable lat raises (W/Fat Grips)
*4x10-12: Smith machine shoulder shrug (behind back)
*3x10: Smith upright shoulder row
*3x26: (7 straight, 7 heels out, 7 heels together, 5 straight) Standing calf raises, body weight
*1x15/2x10/1x12-15: Vert pec deck
*3x10: Shoulder press
*3x12: Dumbbell shrugs

Tomorrow: I plan to do a little core work tomorrow and go on a day hike for some cardio, but will probably be a recovery day other than that. I’ll also probably keep cals about 10% lower than normal depending on activity level. I can tell I’m adding size, but not feeling like we’re losing much fat. Depending on the scale and comments on the pic updates on Monday, cals may be reduced overall.

Sometimes the simple way a muscle feels is a sign of growth

 

[Austin316]

either get a PT to get your body fat tested properly or you can simply post up more pics on here and we can give you an accurate #.

 

[sambee38]

standing on a scale is just gonna estimate your body fat.

bodybuilders are always gonna have higher body fat from those things cause they go by weight/height etc.

 

[BookerTNY]

For sure, scales are not accurate. So forget that.

 

[Arabian]

I would drop the pasta. Why do you need that?

its a lot of dirty processed carbs.

 

[Zyglamail]

a lot of times those electrolytes are full of additives. really really bad for you.
i would swipe them with the yuka app to see what is really in them.

 

[Shrine]

The food overall. Looks pretty good.

My advice is meal prep.

 

[caligirl85]

Invest in some things in the kitchen..

things like rice cookers and air fryers will work great.

 

[zedhed]

you don't need to wake up and throw food at your body.
if i was you i would do fasted cardio and don't eat until later.

 

[GDDY]

I would drop the pasta. Why do you need that?

its a lot of dirty processed carbs.

The pasta is dropped. The previous pasta meal was the last of it for a while.

The food overall. Looks pretty good.

My advice is meal prep.

I do this during the week, just need to start doing it for every day and finding a few things I can eat cold on the move.

you don't need to wake up and throw food at your body.
if i was you i would do fasted cardio and don't eat until later.

I typically wake up at 3:45am, am at work by 5am, and have my first meal around 6am. The only time I eat very first thing is if I know I won’t be home or have any food on me for the next four hours after waking up. Fasted cardio in the mornings for the weekend is a good call, I’ll definitely start that.

 

[25homes]

Great job

 

[LevButlerov]

I typically wake up at 3:45am, am at work by 5am, and have my first meal around 6am. The only time I eat very first thing is if I know I won’t be home or have any food on me for the next four hours after waking up. Fasted cardio in the mornings for the weekend is a good call, I’ll definitely start that.

If you can schedule start doing fasted cardio please

 

[RoidRage69]

Don't do so many shoulder exercises. Focus more on compound exercises like squat, bench, deadlift, and rows. Learn how to do proper form on utube from the best deadlifters in the world and not from influencers.

 

[GDDY]

a lot of times those electrolytes are full of additives. really really bad for you.
i would swipe them with the yuka app to see what is really in them.

Thanks for the rec on the Yuka app. I didn’t know that app was a thing, but it’s been very nice. I found some plain flavor packets that scan good with the app, so I’ll just use those to help cut the ACV some.

If you can schedule start doing fasted cardio please

I’m working on trying to figure out how to add this into my schedule during the week. I think I’ll just have to wake up a little earlier and aim for 30-45 mins on the treadmill/bike first thing in the morning. 3am wake up doesn’t sound like a blast, but we’ll try it out and see how it goes. If I can get into a routine I’ll be good.

 

[GDDY]

Sorry for not updating the log last night. Yesterday was a long Sunday and I was beat. Regardless, everything was still logged and is posted below with Cals/Macros included. I took my Monday weekly update pics and attached as well. Today is the start of week 4 on my Cycle. I know the scale bf% isn’t accurate, but I’ll post here anyway for comparison. See those below. I’ll be hitting chest today, and we’re feeling good, so I’m looking forward to that. I’ll be sticking to my typical week day breakfast/snacks, and have pork loin and white rice on the menu for lunch.

Last Monday Morning Dry Weight/bf: 172.6lbs/22.6%

Today’s Dry Weight/bf: 173.7/22.8%
- Last night pre-dinner the scale read 176.4lbs/23.6%



I got my N2Guard in, as well as my Cardazol. So I’ll be starting that today. Any recommendations on how to take the Cardazol? Exactly like the bottle says, or has anyone found other methods they like? If I could take just 3 (or however many needed) caps 30 mins pre-workout with my Kre-Alkalyn, that would be very convenient. I also need to get more protein powder. Any recommendations there? I have my few brands/flavors that I usually rotate out, but always interested to hear others input. I usually go with R1, Hi-tech Pharm, or ISO100. Anything else that’d suit me better?



Sunday Food Log
5:30am - Wake up

6:00am - 1.5 scoops protein shake, 1/2 Dave’s killer bagel, 2g honey, 15g peanut butter, 20oz water and ACV

8:30am - Dole energy fruit juice drink

10:00am - Barbells protein bar

12:30pm (Post workout meal)- 1 Serving of egg bake, 4 Kodiak protein Cinnamon French toast sticks, 1 whole egg.
- (5 servings of egg bake = 6 links of turkey sausage, 2 cups egg whites, 2 cups cottage cheese, 1/2 cup spinach, 1/4 cup mushrooms, 1/4 cup red bell pepper, 1/4 cup red onion, 2 Tbsp green onion, 1/4 cup reduced fat shredded Mexican cheese).

4:30pm - 1 scoop protein powder

5:30pm - HEB protein bar

9pm - 165g pork tenderloin and 50g white rice

10-10:30pm - Supps and sleep



Sunday Workout Log
- I hit a little bit of full body and some core, minus chest, bc working chest tomorrow. Pretty much worked whatever felt healthy, with the exception of leg press. Legs are still hurting, just powered through. I just tried to do enough to keep things tight, get a good sweat, and get things primed for the week.

* Started with 15 mins of Incline treadmill
- Wanted 30 mins, but Treadmill kept turning off and restarting, and others were being used. So finally had enough and moved on.

*4x15: Crunches
*4x15: Leg press
*4x15: Cable tricep extension W/rope
*3x12: Single arm cable rows
*3x60 sec: Planks
*3x12: Smith single arm shoulder shrugs
*3x12-15: Kettle bell side dips
*3x12: Hammer curls
*3x8-10: Reverse cable flys
*3x12-15: Tricep cross-body cable extensions
*3x10: Standing dumbbell lat raises

 

[ballin2504]

Good looking food

 

[RoySimpson]

Happy Friday, and thanks to everyone following the Log. Hope everyone stays safe and gets a phat weekend pump. See below for todays log

Friday Food Log

8:30am - 20oz water, Electrolyte+caffeine packet, and apple cider vinegar (going to call it ACV from here on for simplicity)
8:30am - 1/2 Dave’s killer bagel with 20g peanut butter. 2 scoops of protein powder. 1/2 Tbsp of honey. (Pre 9am workout)

12:15pm - 1 scoop Protein shake and banana

2:30pm - Ceaser salad, about 150g of chicken and 3 cups of lettuce. 1Tbsp of ceaser dressing. (Only grilled chicken and lettuce)

4:30pm - Barbell protein bar, half of a Dave’s killer bagel, and a Dole energy fruit juice drink (no sugar, 70 cals)

7:00pm - 20oz water, ACV, Propel packet

8:45pm - 2 Jumbo shrimp, 1.5 cups of lobster bisque soup, baked carrot, 8oz wagyu filet, half a cup of crème brûlée.

11:30pm to 12am- Supps, Log, and sleep

It was a family members birthday tonight, paid for, so dinner was a real treat. Sodium and cholesterol suffered, so we’ll be paying extra attention to that going forward. Workout was also a bit lighter, so I made sure to hit my protein (more than intended actually) but kept the Cals about 200 less than normal to leave room for error.

Friday Workout
- Shoulders, W/a sprinkle of Chest.

* 20 minute incline treadmill to start

*4x10-12: Cable lat raises (W/Fat Grips)
*4x10-12: Smith machine shoulder shrug (behind back)
*3x10: Smith upright shoulder row
*3x26: (7 straight, 7 heels out, 7 heels together, 5 straight) Standing calf raises, body weight
*1x15/2x10/1x12-15: Vert pec deck
*3x10: Shoulder press
*3x12: Dumbbell shrugs

Tomorrow: I plan to do a little core work tomorrow and go on a day hike for some cardio, but will probably be a recovery day other than that. I’ll also probably keep cals about 10% lower than normal depending on activity level. I can tell I’m adding size, but not feeling like we’re losing much fat. Depending on the scale and comments on the pic updates on Monday, cals may be reduced overall.

@GDDY meals are looking on point bro! Youre on top of things which is great!

 

[GDDY]

Monday Food Log
4:30am - Wake up

5am - 20oz water and ACV

8:30am - 1 serving of Egg Bake

10:45am - Oikos pro yogurt with 1Tbsp of PB fit powder

11:30am - 1/2 Dave’s killer bagel, 10g peanut butter, 10g cream cheese. 1 scoop protein shake

2pm - 85g pork loin, 100g white rice

3pm - Barbells protein bar

3:45pm - 1/2 Dave’s killer bagel

6pm (pre-workout) - 1/4 Dave’s killer bagel, 1/2 Tbsp honey, 1 scoop protein shake, 2 caps of Kre-Alkalyn (other 2 caps will be taken post), 3 caps of Cardazol

8:30pm (post workout) - Taco bowl. 96% lean beef, Mexican rice, minimal low sodium seasoning, sautéed veggies, lettuce, 1Tbsp sour cream, 20g avocado, and two pieces of low carb bread.

9pm - Peanut butter sandwich to hit Protein and fats.

10pm - Sleep

I was about 70 Cals under my 2350 goal today, but was feeling very good and full. I hit my protein and fats, so I let the 90 Cals in Carbs go. Depending on how we feel/look Friday, we may cut daily Cals back to 2100.


Monday Workout Log
- Chest day

*2x12/1x6-8/1x10-12: Vertical peck deck

*4x12: Kettlebell side dips

*2x10-12/1x4-6 Heavy/2x8-12 W/Bands (drop weight, add bands): Smith incline bench

*5x10-12: Seated calve raises

*4x10 (W/2 second pause on each squeeze): Vertical chest press

*2x15/2x10: Flat Crunches (between VCP’s and Push-Ups

*4x10: Incline push-ups (used a flat bench)

*3x10: Cable flys (Low to High)
*3x10: Cable flys (High to Low)

*3x15: Cable crunches

*3x15: V-bar Tricep extensions

*4x30sec: Battle ropes

*3x10: Dumbbell bench press

 

[GDDY]

Monday Food Log
4:30am - Wake up

5am - 20oz water and ACV

8:30am - 1 serving of Egg Bake

10:45am - Oikos pro yogurt with 1Tbsp of PB fit powder

11:30am - 1/2 Dave’s killer bagel, 10g peanut butter, 10g cream cheese. 1 scoop protein shake

2pm - 85g pork loin, 100g white rice

3pm - Barbells protein bar

3:45pm - 1/2 Dave’s killer bagel

6pm (pre-workout) - 1/4 Dave’s killer bagel, 1/2 Tbsp honey, 1 scoop protein shake, 2 caps of Kre-Alkalyn (other 2 caps will be taken post), 3 caps of Cardazol

8:30pm (post workout) - Taco bowl. 96% lean beef, Mexican rice, minimal low sodium seasoning, sautéed veggies, lettuce, 1Tbsp sour cream, 20g avocado, and two pieces of low carb bread.

9pm - Peanut butter sandwich to hit Protein and fats.

10pm - Sleep

I was about 70 Cals under my 2350 goal today, but was feeling very good and full. I hit my protein and fats, so I let the 90 Cals in Carbs go. Depending on how we feel/look Friday, we may cut daily Cals back to 2100.


Monday Workout Log
- Chest day

*2x12/1x6-8/1x10-12: Vertical peck deck

*4x12: Kettlebell side dips

*2x10-12/1x4-6 Heavy/2x8-12 W/Bands (drop weight, add bands): Smith incline bench

*5x10-12: Seated calve raises

*4x10 (W/2 second pause on each squeeze): Vertical chest press

*2x15/2x10: Flat Crunches (between VCP’s and Push-Ups

*4x10: Incline push-ups (used a flat bench)

*3x10: Cable flys (Low to High)
*3x10: Cable flys (High to Low)

*3x15: Cable crunches

*3x15: V-bar Tricep extensions

*4x30sec: Battle ropes

*3x10: Dumbbell bench press

Forgot to include screenshots of Cals/Macros.

 

[LevButlerov]

I’m working on trying to figure out how to add this into my schedule during the week. I think I’ll just have to wake up a little earlier and aim for 30-45 mins on the treadmill/bike first thing in the morning. 3am wake up doesn’t sound like a blast, but we’ll try it out and see how it goes. If I can get into a routine I’ll be good.

Even 15min AM cardio is a good start

 

[LevButlerov]

Sorry for not updating the log last night. Yesterday was a long Sunday and I was beat. Regardless, everything was still logged and is posted below with Cals/Macros included. I took my Monday weekly update pics and attached as well. Today is the start of week 4 on my Cycle. I know the scale bf% isn’t accurate, but I’ll post here anyway for comparison. See those below. I’ll be hitting chest today, and we’re feeling good, so I’m looking forward to that. I’ll be sticking to my typical week day breakfast/snacks, and have pork loin and white rice on the menu for lunch.

Last Monday Morning Dry Weight/bf: 172.6lbs/22.6%

Today’s Dry Weight/bf: 173.7/22.8%
- Last night pre-dinner the scale read 176.4lbs/23.6%



I got my N2Guard in, as well as my Cardazol. So I’ll be starting that today. Any recommendations on how to take the Cardazol? Exactly like the bottle says, or has anyone found other methods they like? If I could take just 3 (or however many needed) caps 30 mins pre-workout with my Kre-Alkalyn, that would be very convenient. I also need to get more protein powder. Any recommendations there? I have my few brands/flavors that I usually rotate out, but always interested to hear others input. I usually go with R1, Hi-tech Pharm, or ISO100. Anything else that’d suit me better?



Sunday Food Log
5:30am - Wake up

6:00am - 1.5 scoops protein shake, 1/2 Dave’s killer bagel, 2g honey, 15g peanut butter, 20oz water and ACV

8:30am - Dole energy fruit juice drink

10:00am - Barbells protein bar

12:30pm (Post workout meal)- 1 Serving of egg bake, 4 Kodiak protein Cinnamon French toast sticks, 1 whole egg.
- (5 servings of egg bake = 6 links of turkey sausage, 2 cups egg whites, 2 cups cottage cheese, 1/2 cup spinach, 1/4 cup mushrooms, 1/4 cup red bell pepper, 1/4 cup red onion, 2 Tbsp green onion, 1/4 cup reduced fat shredded Mexican cheese).

4:30pm - 1 scoop protein powder

5:30pm - HEB protein bar

9pm - 165g pork tenderloin and 50g white rice

10-10:30pm - Supps and sleep



Sunday Workout Log
- I hit a little bit of full body and some core, minus chest, bc working chest tomorrow. Pretty much worked whatever felt healthy, with the exception of leg press. Legs are still hurting, just powered through. I just tried to do enough to keep things tight, get a good sweat, and get things primed for the week.

* Started with 15 mins of Incline treadmill
- Wanted 30 mins, but Treadmill kept turning off and restarting, and others were being used. So finally had enough and moved on.

*4x15: Crunches
*4x15: Leg press
*4x15: Cable tricep extension W/rope
*3x12: Single arm cable rows
*3x60 sec: Planks
*3x12: Smith single arm shoulder shrugs
*3x12-15: Kettle bell side dips
*3x12: Hammer curls
*3x8-10: Reverse cable flys
*3x12-15: Tricep cross-body cable extensions
*3x10: Standing dumbbell lat raises

Monday Food Log
4:30am - Wake up

5am - 20oz water and ACV

8:30am - 1 serving of Egg Bake

10:45am - Oikos pro yogurt with 1Tbsp of PB fit powder

11:30am - 1/2 Dave’s killer bagel, 10g peanut butter, 10g cream cheese. 1 scoop protein shake

2pm - 85g pork loin, 100g white rice

3pm - Barbells protein bar

3:45pm - 1/2 Dave’s killer bagel

6pm (pre-workout) - 1/4 Dave’s killer bagel, 1/2 Tbsp honey, 1 scoop protein shake, 2 caps of Kre-Alkalyn (other 2 caps will be taken post), 3 caps of Cardazol

8:30pm (post workout) - Taco bowl. 96% lean beef, Mexican rice, minimal low sodium seasoning, sautéed veggies, lettuce, 1Tbsp sour cream, 20g avocado, and two pieces of low carb bread.

9pm - Peanut butter sandwich to hit Protein and fats.

10pm - Sleep

I was about 70 Cals under my 2350 goal today, but was feeling very good and full. I hit my protein and fats, so I let the 90 Cals in Carbs go. Depending on how we feel/look Friday, we may cut daily Cals back to 2100.


Monday Workout Log
- Chest day

*2x12/1x6-8/1x10-12: Vertical peck deck

*4x12: Kettlebell side dips

*2x10-12/1x4-6 Heavy/2x8-12 W/Bands (drop weight, add bands): Smith incline bench

*5x10-12: Seated calve raises

*4x10 (W/2 second pause on each squeeze): Vertical chest press

*2x15/2x10: Flat Crunches (between VCP’s and Push-Ups

*4x10: Incline push-ups (used a flat bench)

*3x10: Cable flys (Low to High)
*3x10: Cable flys (High to Low)

*3x15: Cable crunches

*3x15: V-bar Tricep extensions

*4x30sec: Battle ropes

*3x10: Dumbbell bench press

@GDDY you look great in the pictures, arms looking tight abs coming in, much stronger for sure.
i like the burbees they legit for training start adding more planking too.

 

[Mobster]

What happened Sunday?

 

[stevesmi]

one suggestion i have is stop eating in a 14 hour window.

instead eat in a 4-6 hour window.

 

[GDDY]

@GDDY you look great in the pictures, arms looking tight abs coming in, much stronger for sure.
i like the burbees they legit for training start adding more planking too.

Thanks, I appreciate it. I’ll take any constructive criticism, but positive feedback is always nice to hear too lol. Will do, I’ll start adding planks in either daily or every other. I’ll start doing a rollouts too, as soon as I can find where they hid the roller at my gym lol. The 15 min fasted I can probably do during the week, and aim for a little more on the weekend. What do you think about the Cals? Leave them around 2350 for a bit longer, cut back some?

What happened Sunday?

Sunday just seemed like I could never get back to the house. Every “honey-do” turned into two or three. We then went to meet some friends for dinner that turned into a much later night than I would have preferred. Granted, I was home around 10pm, but when I wake up at 3:45am, that’s later than I prefer. Thankfully I got in the gym early and was able to make that happen.

one suggestion i have is stop eating in a 14 hour window.

instead eat in a 4-6 hour window.

That will definitely be a change for me, but I can try that. I’ve pretty much always gone for spreading smaller portions out through the day. I’ll start with aiming for a 6 hour window and go from there. It may just call for a little more caffeine through the day, but I’ll try a 6 hour window today and see how it goes.

 

[ceo]

Bros Share what you came up with on the app.
I can't find any good electrolyte, mixes.

 

[ROIDDERS]

A good electrolyte Mix is hard to find.

Plus they keep changing the formulas on them.

 

[Ulter]

Thanks for taking the time to update us with an excellent update. You look in better and better, man. This is only the start.

 

[e2]

You're going to have great results on this. Don't worry.

That's a hell of a workout, you put together over the weekend.

 

[GDDY]

Bros Share what you came up with on the app.
I can't find any good electrolyte, mixes.

Unfortunately I couldn’t find any good mix with electrolytes either, so I just had to go with flavor packets. These were the best I could find where I was, but I’m still on the hunt for something better, hopefully with electrolytes.

 

[2Thick]

Great Sunday work out while most people are being lazy. Good to see.

 

[GDDY]

one suggestion i have is stop eating in a 14 hour window.

instead eat in a 4-6 hour window.

I tried this today. I failed. I don’t think that’s going to work for me. Between the headaches and pissy-ness from hunger, I’m going to have to find a different option. While a 4-6 hour window may be too small for me, I can definitely start squeezing meals than I am now. In the past when in a deficit, much more than this though, I would sometimes wake up in the middle of the night so hungry I couldn’t go back to sleep. I already only get about 6 hours of sleep a night as it is, so I want to make sure what I get is good.

 

[Vadim Fedorov]

I would definitely start eating in one more time restricted window.

That's going to help you get much better and improve.

 

[Wootoom]

It when you eat in a more of a window, you reduce, the insulin levels that your body is producing.

That will put you in a more fat burning mode.

 

[Masonic Bodybuilder]

one suggestion i have is stop eating in a 14 hour window.

instead eat in a 4-6 hour window.

This is actually game changing advice. Definitely give it a try.

 

[GDDY]

It when you eat in a more of a window, you reduce, the insulin levels that your body is producing.

That will put you in a more fat burning mode.

This is actually game changing advice. Definitely give it a try.

Tuesday Food Log
3:45am - Wake up

4:30am - 20oz water and ACV

8:30am - Egg bake

9:30am - Peanut butter sandwich/protein bar

12pm - taco bowl (96% lean beef) W/100g white rice

2:40pm - Oikos pro yogurt cup

4pm - 2 pieces of low carb bread, protein shake, banana

7pm - Protein shake

8:30pm - 20oz water W/ACV

I was short of my Cals today partially because I didn’t lift, so I wanted to cut back some, but also because I’m trying to ease into IF and do fasted cardio in the morning.

I’m going to try to narrow my eating window down. I couldn’t jump from my normal routine to a reduced 6 hour window today, so I’m going to start aiming for a 10 hour window tomorrow and progressively narrow that down.

I typically get to the gym around 6:30pm during the week. To do this IF eating, I wouldn’t be eating anything for several hours before, and nothing after. Is that ok? I’m new to IF, so I’m trying to figure out the best window for me. If I do fasted cardio in the morning, that will put me waking up around 3:15am. If I do 20mins of cardio, I’ll be at work at 5am. I usually work until about 3:30pm, and then go hit golf balls for about 2 hours. After that I go to the gym and usually get there around 6:30pm, and then home around 8-8:30pm, and asleep by 9:30-10pm.

So if I aim for an 8 hour window of eating, I’m thinking 8:30am-4:30pm is doable. Does that sound like a good schedule?



Tuesday Workout Log
- 30 mins of cardio: 15 mins on stair climber/15 mins on incline treadmill

I had a golf league tonight that’s once a week and came to the gym right after, but only had 30 mins before close. I figured a good 30 mins of cardio would be better than a rushed back workout. I’ll hit legs tomorrow, and back with shoulders on Thursday.

 

[GDDY]

Tuesday Food Log
3:45am - Wake up

4:30am - 20oz water and ACV

8:30am - Egg bake

9:30am - Peanut butter sandwich/protein bar

12pm - taco bowl (96% lean beef) W/100g white rice

2:40pm - Oikos pro yogurt cup

4pm - 2 pieces of low carb bread, protein shake, banana

7pm - Protein shake

8:30pm - 20oz water W/ACV

I was short of my Cals today partially because I didn’t lift, so I wanted to cut back some, but also because I’m trying to ease into IF and do fasted cardio in the morning.

I’m going to try to narrow my eating window down. I couldn’t jump from my normal routine to a reduced 6 hour window today, so I’m going to start aiming for a 10 hour window tomorrow and progressively narrow that down.

I typically get to the gym around 6:30pm during the week. To do this IF eating, I wouldn’t be eating anything for several hours before, and nothing after. Is that ok? I’m new to IF, so I’m trying to figure out the best window for me. If I do fasted cardio in the morning, that will put me waking up around 3:15am. If I do 20mins of cardio, I’ll be at work at 5am. I usually work until about 3:30pm, and then go hit golf balls for about 2 hours. After that I go to the gym and usually get there around 6:30pm, and then home around 8-8:30pm, and asleep by 9:30-10pm.

So if I aim for an 8 hour window of eating, I’m thinking 8:30am-4:30pm is doable. Does that sound like a good schedule?



Tuesday Workout Log
- 30 mins of cardio: 15 mins on stair climber/15 mins on incline treadmill

I had a golf league tonight that’s once a week and came to the gym right after, but only had 30 mins before close. I figured a good 30 mins of cardio would be better than a rushed back workout. I’ll hit legs tomorrow, and back with shoulders on Thursday.

Cals and Macros for today attached.

 

[GDDY]

Gm bros. So far so good today. Woke up at 3:30. Hit 20 mins of fasted incline treadmill, and now on my way to work drinking water and ACV. Going to aim for my first meal at 8am, and hopefully last at 4pm.

 

[ballin2504]

Nice improvements

 

[GDDY]

Hey bros. I’m at the gym hitting legs now and wanted to post an update of my supplements and get thoughts. I cut out some of the individual night-time supps I was taking and replaced with N2Guard. I’ll post my food and workout for today after the gym.

Supplements update
* Test E Monday and Thursday night before bed (350mg/week)
* Rad-150 every morning when I wake up (15mg)
*Cap full of apple cider vinegar with 20oz of water first thing in the morning and another right before bed.
* 3 tabs of N2Guard every morning when I wake up - 2 tabs mid day - 2 tabs before sleep
* 3 tabs of Cardazol 30mins before workout - 2 tabs on off rest days
* 2 tabs of Kre-Alkalyn 30 mins before workout - 2 tabs immediately post workout - 2 tabs mid day on rest days
* Multi-Vitamin (Sam’s club brand) every night before sleep
* 1 tab of Mega Red Omega-3/Krill oil every night before bed
* Protein powder rn is Hi-Tech Pharm Whey (Typically 2 scoops a day, but use as needed)
* Pre-Workout rn is P.S.P by Metabolic Nutrition. No caffeine, which I like.

Interested to hear thoughts on this line up and if it should be adjusted, or if there’s any particular brands that are a step above the rest.

 

[GDDY]

Wednesday Food Log
- I started Intermittent Fasting today and ate within an 8 hour window from 9am-5pm. I’ve never done an IF before, so if adjustments should be made please let me know. I will say, placebo or not, I did feel significantly leaner during my workout and even through the day. I also started fasted cardio this morning. Once I was out of bed and made it to the treadmill, I loved it. Great kick start to the day.

3:30am - Wake up (did 20 mins on incline treadmill)

4:30am - Water and ACV

9am - 1 Scoop protein shake

9:30am - Egg Bake

9:45am - 1/2 Dave’s Killer Bagel & 16g peanut butter W/Kodiak protein oatmeal

12pm - Oikos pro yogurt cup & banana

2pm - 150g of chicken, 125g of baked white potatoes, 1/2 cup of mixed cooked veggies (Pic posted)

5pm (pre-workout and last meal) - 1.25 Dave’s killer bagel, 1 scoop protein shake, 21g of honey, 36g of peanut butter

* My Cals were about 50 short, and my macros weren’t perfect, but not by much. Pics attached.


Wednesday Workout Log
- Leg day

- Started with incline treadmill for 20mins

*Squats: 3x15

*Body Weight Standing calve raises between squats: 5x30 (Each set = Feet straight for 10/Heels kicked out for 10/Heels together and Toes out for 10)

*Seated Leg Curls: 3x12 and 1x10 with 3 sec pause at squeeze (last set)

*Good girl/Bad girl between leg curls: 3x10

*Leg Extensions: 5x12-10-8-6-4

*Glute thrust: 4x10 between Leg Extensions

*Plate side bends: 4x15

- Another 15mins on incline treadmill to finish (Posting this log as I’m finishing up on the treadmill)


The sweat was rolling and Pump was thick tonight. One of the better leg days I’ve had in a while. A large portion of that is due to the accountability and knowing I’ve got to keep y’all updated. Thanks for the motivation and drive bros

 

[GDDY]

Thursday Food Log
3:30am - Wake up (did 20 mins on incline treadmill)

3:45am - Water and ACV

9:15am (First meal) - Egg bake

9:30am - 1/2 Dave’s killer bagel and Ratio protein cup

10am - 50g of old fashioned oats and 16g of PBfit powdered peanut butter

12pm - 130g Pork Tenderloin, 70g Chicken Breast, 150g white rice

3pm - 2 scoops protein shake

4:45pm (last meal of the day)- 1/2 Dave’s killer bagel, 70g Peanut Butter, Barbell protein bar, 3 almonds



Thursday Workout Log
- Back and Shoulders

*4x12: Smith rows
*4x15: Reverse cable fly’s
*2x20/2x10-12: Smith Shoulder shrugs (behind back)
*3x12: Lat Pull Down (Mag Grip)
*5x15: EZ-bar straight arm pull downs
*4x10-12: Dumbell side lat raise
*4x10: Cable oblique twists
*4x10: Weighted back extension
*4x10: Ab roller then straight to 4x10 crunches
*3x10-12: Single arm standing cable rows (low to high, from feet to hips)

- Finished with 15mins on stair master

 

[LevButlerov]

Cals and Macros for today attached.

Gm bros. So far so good today. Woke up at 3:30. Hit 20 mins of fasted incline treadmill, and now on my way to work drinking water and ACV. Going to aim for my first meal at 8am, and hopefully last at 4pm.

Hey bros. I’m at the gym hitting legs now and wanted to post an update of my supplements and get thoughts. I cut out some of the individual night-time supps I was taking and replaced with N2Guard. I’ll post my food and workout for today after the gym.

Supplements update
* Test E Monday and Thursday night before bed (350mg/week)
* Rad-150 every morning when I wake up (15mg)
*Cap full of apple cider vinegar with 20oz of water first thing in the morning and another right before bed.
* 3 tabs of N2Guard every morning when I wake up - 2 tabs mid day - 2 tabs before sleep
* 3 tabs of Cardazol 30mins before workout - 2 tabs on off rest days
* 2 tabs of Kre-Alkalyn 30 mins before workout - 2 tabs immediately post workout - 2 tabs mid day on rest days
* Multi-Vitamin (Sam’s club brand) every night before sleep
* 1 tab of Mega Red Omega-3/Krill oil every night before bed
* Protein powder rn is Hi-Tech Pharm Whey (Typically 2 scoops a day, but use as needed)
* Pre-Workout rn is P.S.P by Metabolic Nutrition. No caffeine, which I like.

Interested to hear thoughts on this line up and if it should be adjusted, or if there’s any particular brands that are a step above the rest.

@GDDY I like your macros and I like the new supplement layout, n2guard is a legit pic. but you dont need before bed multi vitamins, you have n2guard.

 

[LevButlerov]

Wednesday Food Log
- I started Intermittent Fasting today and ate within an 8 hour window from 9am-5pm. I’ve never done an IF before, so if adjustments should be made please let me know. I will say, placebo or not, I did feel significantly leaner during my workout and even through the day. I also started fasted cardio this morning. Once I was out of bed and made it to the treadmill, I loved it. Great kick start to the day.

3:30am - Wake up (did 20 mins on incline treadmill)

4:30am - Water and ACV

9am - 1 Scoop protein shake

9:30am - Egg Bake

9:45am - 1/2 Dave’s Killer Bagel & 16g peanut butter W/Kodiak protein oatmeal

12pm - Oikos pro yogurt cup & banana

2pm - 150g of chicken, 125g of baked white potatoes, 1/2 cup of mixed cooked veggies (Pic posted)

5pm (pre-workout and last meal) - 1.25 Dave’s killer bagel, 1 scoop protein shake, 21g of honey, 36g of peanut butter

* My Cals were about 50 short, and my macros weren’t perfect, but not by much. Pics attached.


Wednesday Workout Log
- Leg day

- Started with incline treadmill for 20mins

*Squats: 3x15

*Body Weight Standing calve raises between squats: 5x30 (Each set = Feet straight for 10/Heels kicked out for 10/Heels together and Toes out for 10)

*Seated Leg Curls: 3x12 and 1x10 with 3 sec pause at squeeze (last set)

*Good girl/Bad girl between leg curls: 3x10

*Leg Extensions: 5x12-10-8-6-4

*Glute thrust: 4x10 between Leg Extensions

*Plate side bends: 4x15

- Another 15mins on incline treadmill to finish (Posting this log as I’m finishing up on the treadmill)


The sweat was rolling and Pump was thick tonight. One of the better leg days I’ve had in a while. A large portion of that is due to the accountability and knowing I’ve got to keep y’all updated. Thanks for the motivation and drive bros

Thursday Food Log
3:30am - Wake up (did 20 mins on incline treadmill)

3:45am - Water and ACV

9:15am (First meal) - Egg bake

9:30am - 1/2 Dave’s killer bagel and Ratio protein cup

10am - 50g of old fashioned oats and 16g of PBfit powdered peanut butter

12pm - 130g Pork Tenderloin, 70g Chicken Breast, 150g white rice

3pm - 2 scoops protein shake

4:45pm (last meal of the day)- 1/2 Dave’s killer bagel, 70g Peanut Butter, Barbell protein bar, 3 almonds



Thursday Workout Log
- Back and Shoulders

*4x12: Smith rows
*4x15: Reverse cable fly’s
*2x20/2x10-12: Smith Shoulder shrugs (behind back)
*3x12: Lat Pull Down (Mag Grip)
*5x15: EZ-bar straight arm pull downs
*4x10-12: Dumbell side lat raise
*4x10: Cable oblique twists
*4x10: Weighted back extension
*4x10: Ab roller then straight to 4x10 crunches
*3x10-12: Single arm standing cable rows (low to high, from feet to hips)

- Finished with 15mins on stair master

@GDDY perfect but the 12pm meal you have pork and chicken can you split the meals into 2? or your time issue right?

Overall the training is very good, can you start off with 10min pump cardio?

 

[GDDY]

@GDDY I like your macros and I like the new supplement layout, n2guard is a legit pic. but you dont need before bed multi vitamins, you have n2guard.

Good call. Honestly wasn’t even thinking and was just taking out of habit. No reason to burn money.

@GDDY perfect but the 12pm meal you have pork and chicken can you split the meals into 2? or your time issue right?

Overall the training is very good, can you start off with 10min pump cardio?

Yea, today specifically my time was crunched because I was leaving work early and wouldn’t have been anywhere else with a microwave until after my window, so I just tossed them together. Typically I would have spaced those a couple hours apart. One at noonish and the other around 2:30.

Yep, we can absolutely add the pump cardio in pre-workout. We’ll do that tomorrow. Tomorrow is arms, so we’re looking forward to that

 

[stevesmi]

n2guard has omega 3 in it already just FYI.. it really is an all in 1 formula

 

[Austin316]

Eight-hour. Window is still too long. I would shorten it to 4 or 6 hours.

 

[sambee38]

Get in your fasted cardio, first thing in the morning.

Then eat in a Time restricted window. That's the way to lose the weight.

 

[BookerTNY]

Food is looking really good. Make sure you keep things clean.

 

[Arabian]

Not seeing enough veggies in your diet.

Those are going to be crucial.