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Approved Log My Sarms rad140, mk677, yk11 bulking journal

JohnnyB

JohnnyB

V.I.P.
EVO Logger
Hy evofam nice to he among like minds.

This is the beginning of my log journal for bulking

Age: 28 years old
Height: 5'10" (178 cm)
Starting Weight: 195 lbs (88.5 kg)
Projected Weight: 215 lbs (97.5 kg)

I work out 3-4 days per week focusing on strength and hypertrophy (progressive overload, moderate-to-high volume), my cardio is mainly 2–3 sessions per week for 15-20 mins (mainly for cardiovascular health, but minimal to maximize muscle gain)
As for my diet I eat a high-calorie, nutrient-dense diet of lean proteins (chicken, beef, eggs, whey), carbs (rice, oats, potatoes, fruits), and healthy fats (avocado, nuts, olive oil)

My workout for today
(CHEST)
Bench Press: 4x15 – 265 lb
Incline Bench Press: 3x12 – 240lb
Dumbbell Bench Press: 3x15 – 110 lb
Dumbbell Flys: 3x25 – 95 lb

Cardio: 15mins

Recently ordered my sarms stack (rad140, mk677 and yk11) from UPsteroid.....waiting for it to arrive, will also be getting n2guard for my liver
 
JohnnyB said:
Hy evofam nice to he among like minds.

This is the beginning of my log journal for bulking

Age: 28 years old
Height: 5'10" (178 cm)
Starting Weight: 195 lbs (88.5 kg)
Projected Weight: 215 lbs (97.5 kg)

I work out 3-4 days per week focusing on strength and hypertrophy (progressive overload, moderate-to-high volume), my cardio is mainly 2–3 sessions per week for 15-20 mins (mainly for cardiovascular health, but minimal to maximize muscle gain)
As for my diet I eat a high-calorie, nutrient-dense diet of lean proteins (chicken, beef, eggs, whey), carbs (rice, oats, potatoes, fruits), and healthy fats (avocado, nuts, olive oil)

My workout for today
(CHEST)
Bench Press: 4x15 – 265 lb
Incline Bench Press: 3x12 – 240lb
Dumbbell Bench Press: 3x15 – 110 lb
Dumbbell Flys: 3x25 – 95 lb

Cardio: 15mins

Recently ordered my sarms stack (rad140, mk677 and yk11) from UPsteroid.....waiting for it to arrive, will also be getting n2guard for my liver
Click to expand...
@JohnnyB welcome to the EVO family bro ;)

please start by sharing pics of you face blurred thanks

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 (every 1-2 weeks)
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 :)
 
It this will be a fun one to follow. Make sure you update us with your supplement list.
 
This is an excellent little thing, you put together.

Training and diet will be fantastic to see.
 
I'm really looking forward to seeing what kind of gains you can get.

I would not project What kind of weight you'll get? Let's worry about what you look like in the mirror.
 
It seems like you got some good stats. And a good base to work with. Let's hit this one hard.
 
You've got some good strength on your frame.

I think you're definitely have the potential to reach your goals. No problem.
 
Npcclassicphysique champ said:
@JohnnyB welcome to the EVO family bro ;)

please start by sharing pics of you face blurred thanks

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 (every 1-2 weeks)
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 :)
Click to expand...
Definitely will be sharing
Thanks mate
 
Day 2
Still on my bulking journey, I should have posted this earlier, was very busy.....so here it is


(BICEPS)
Barbell Curl– 4x12 – 115 lb
Incline Dumbbell Curl– 3x15 – 45 lb
Hammer Curl– 3x12 – 60 lb
Concentration Curl– 3x10 –50lb


BREAKFAST
6 whole eggs
2 slices whole-grain toast with 1 tbsp almond butter
1 cup cooked oatmeal with honey & 1/2 banana
1 scoop whey protein (blended in water)


LUNCH
7 oz grilled chicken breast
2 cups jasmine rice
1 cup steamed broccoli & carrots
1 tbsp olive oil


MID-LUNCH
2 cups Greek yogurt
1 scoop whey protein
1/4 cup mixed nuts (almonds, walnuts, cashews)
1 tbsp honey


DINNER
8 oz lean ground beef (90% lean)
1 large sweet potato
1 cup sautéed spinach in olive oil
1/2 avocado


MIDNIGHT SNACK
1.5 cups cottage cheese
1 tbsp peanut butter
½ scoop casein protein


MACROS
Calories: 4,200 kcal
Protein: 300g (1.5g per lb of body weight)
Carbs: 500g
Fats: 120g


SUPPLEMENTS
Creatine (5g/day) – Post-workout or morning
Omega-3, Berberine, Taurine, Electrolytes


Waiting to get my gears soon, it has been shipped
1000557155.webp
 
JohnnyB said:
Day 2
Still on my bulking journey, I should have posted this earlier, was very busy.....so here it is


(BICEPS)
Barbell Curl– 4x12 – 115 lb
Incline Dumbbell Curl– 3x15 – 45 lb
Hammer Curl– 3x12 – 60 lb
Concentration Curl– 3x10 –50lb


BREAKFAST
6 whole eggs
2 slices whole-grain toast with 1 tbsp almond butter
1 cup cooked oatmeal with honey & 1/2 banana
1 scoop whey protein (blended in water)


LUNCH
7 oz grilled chicken breast
2 cups jasmine rice
1 cup steamed broccoli & carrots
1 tbsp olive oil


MID-LUNCH
2 cups Greek yogurt
1 scoop whey protein
1/4 cup mixed nuts (almonds, walnuts, cashews)
1 tbsp honey


DINNER
8 oz lean ground beef (90% lean)
1 large sweet potato
1 cup sautéed spinach in olive oil
1/2 avocado


MIDNIGHT SNACK
1.5 cups cottage cheese
1 tbsp peanut butter
½ scoop casein protein


MACROS
Calories: 4,200 kcal
Protein: 300g (1.5g per lb of body weight)
Carbs: 500g
Fats: 120g


SUPPLEMENTS
Creatine (5g/day) – Post-workout or morning
Omega-3, Berberine, Taurine, Electrolytes


Waiting to get my gears soon, it has been shipped
View attachment 72911
Click to expand...
@JohnnyB great update to the log, thank you. :D

The picture, we meant face blurred not picture blurred, can you reupload the picture with your face off and rest not blurred normal please, thank you.

Biceps need some drop sets, you know how to?

Food is good but you're bulking which is good, you're saying you're eating midnight like right before bed or waking up to eat?
 
JohnnyB said:
Hy evofam nice to he among like minds.

This is the beginning of my log journal for bulking

Age: 28 years old
Height: 5'10" (178 cm)
Starting Weight: 195 lbs (88.5 kg)
Projected Weight: 215 lbs (97.5 kg)

I work out 3-4 days per week focusing on strength and hypertrophy (progressive overload, moderate-to-high volume), my cardio is mainly 2–3 sessions per week for 15-20 mins (mainly for cardiovascular health, but minimal to maximize muscle gain)
As for my diet I eat a high-calorie, nutrient-dense diet of lean proteins (chicken, beef, eggs, whey), carbs (rice, oats, potatoes, fruits), and healthy fats (avocado, nuts, olive oil)

My workout for today
(CHEST)
Bench Press: 4x15 – 265 lb
Incline Bench Press: 3x12 – 240lb
Dumbbell Bench Press: 3x15 – 110 lb
Dumbbell Flys: 3x25 – 95 lb

Cardio: 15mins

Recently ordered my sarms stack (rad140, mk677 and yk11) from UPsteroid.....waiting for it to arrive, will also be getting n2guard for my liver
Click to expand...
@Johnyb Nice start bro....looking forward to an awesome log...........
 
Should add gw bro
 
LevButlerov said:
@JohnnyB great update to the log, thank you. :D

The picture, we meant face blurred not picture blurred, can you reupload the picture with your face off and rest not blurred normal please, thank you.

Biceps need some drop sets, you know how to?

Food is good but you're bulking which is good, you're saying you're eating midnight like right before bed or waking up to eat?
Click to expand...
Right before bed bro
 
Still on my bulking journey, I posted this sometimes back, but just realized it was supposed to come under here and not open another thread..... Sorry just getting to understand how this forum works


(BICEPS)
Barbell Curl– 4x12 – 115 lb
Incline Dumbbell Curl– 3x15 – 45 lb
Hammer Curl– 3x12 – 60 lb
Concentration Curl– 3x10 –50lb

BREAKFAST
6 whole eggs
2 slices whole-grain toast with 1 tbsp almond butter
1 cup cooked oatmeal with honey & 1/2 banana
1 scoop whey protein (blended in water)

LUNCH
7 oz grilled chicken breast
2 cups jasmine rice
1 cup steamed broccoli & carrots
1 tbsp olive oil

MID-LUNCH
2 cups Greek yogurt
1 scoop whey protein
1/4 cup mixed nuts (almonds, walnuts, cashews)
1 tbsp honey


DINNER
8 oz lean ground beef (90% lean)
1 large sweet potato
1 cup sautéed spinach in olive oil
1/2 avocado

MIDNIGHT SNACK
1.5 cups cottage cheese
1 tbsp peanut butter
½ scoop casein protein

MACROS
Calories: 4,200 kcal
Protein: 300g (1.5g per lb of body weight)
Carbs: 500g
Fats: 120g

SUPPLEMENTS
Creatine (5g/day) – Post-workout or morning
Omega-3, Berberine, Taurine, Electrolytes
 
February 14
LEG
1000572141.webp
-Back Squats (Safety Squat Bar): 3x12 – 390 lb
-Barbell Hack Squats: 3x15 – 185 lb
-Heel Elevated Sith Squat: 3x20 – 450 lb
-Leg Extensions (Banded): 3x18 – 240 lb
-Dumbbell Lunges: 3x16 each – 75 lb
-Stiff-Legged Deadlifts: 4x12 – 155 lb
-Seated Leg Curls: 3x15 – 85 lb
-Standing Calf Raises: 4x25
-Donkey Calf Raises: 3x18
-Seated Calf Raises: 3x15 – 80 lb

Meal
Breakfast
1.5 cups oats (cooked with whole milk) mixed with a scoop of whey protein and 1 tbsp peanut butter, sliced banana. Plus 1 slice whole wheat toast with 1 tbsp almond butter and a cup whole milk

Snacks: 4oz smoked salmon

Lunch
Turkey and avocado wrap with 2 slices of whole wheat tortilla, 2 oz of sliced turkey, 1/2 avocado, and mixed greens

Snacks
Protein shake with 1 scoop of whey protein

Dinner
Beef and vegetable stir-fry with 4 oz of beef, 1 cup of mixed vegetables, and 1 cup of brown rice

Supplements
Creatine Monohydrate 5g
Omega-3 Fish Oil
Multivitamin
 
JohnnyB said:
Still on my bulking journey, I posted this sometimes back, but just realized it was supposed to come under here and not open another thread..... Sorry just getting to understand how this forum works


(BICEPS)
Barbell Curl– 4x12 – 115 lb
Incline Dumbbell Curl– 3x15 – 45 lb
Hammer Curl– 3x12 – 60 lb
Concentration Curl– 3x10 –50lb

BREAKFAST
6 whole eggs
2 slices whole-grain toast with 1 tbsp almond butter
1 cup cooked oatmeal with honey & 1/2 banana
1 scoop whey protein (blended in water)

LUNCH
7 oz grilled chicken breast
2 cups jasmine rice
1 cup steamed broccoli & carrots
1 tbsp olive oil

MID-LUNCH
2 cups Greek yogurt
1 scoop whey protein
1/4 cup mixed nuts (almonds, walnuts, cashews)
1 tbsp honey


DINNER
8 oz lean ground beef (90% lean)
1 large sweet potato
1 cup sautéed spinach in olive oil
1/2 avocado

MIDNIGHT SNACK
1.5 cups cottage cheese
1 tbsp peanut butter
½ scoop casein protein

MACROS
Calories: 4,200 kcal
Protein: 300g (1.5g per lb of body weight)
Carbs: 500g
Fats: 120g

SUPPLEMENTS
Creatine (5g/day) – Post-workout or morning
Omega-3, Berberine, Taurine, Electrolytes
Click to expand...

JohnnyB said:
February 14
LEGView attachment 75842-Back Squats (Safety Squat Bar): 3x12 – 390 lb
-Barbell Hack Squats: 3x15 – 185 lb
-Heel Elevated Sith Squat: 3x20 – 450 lb
-Leg Extensions (Banded): 3x18 – 240 lb
-Dumbbell Lunges: 3x16 each – 75 lb
-Stiff-Legged Deadlifts: 4x12 – 155 lb
-Seated Leg Curls: 3x15 – 85 lb
-Standing Calf Raises: 4x25
-Donkey Calf Raises: 3x18
-Seated Calf Raises: 3x15 – 80 lb

Meal
Breakfast
1.5 cups oats (cooked with whole milk) mixed with a scoop of whey protein and 1 tbsp peanut butter, sliced banana. Plus 1 slice whole wheat toast with 1 tbsp almond butter and a cup whole milk

Snacks: 4oz smoked salmon

Lunch
Turkey and avocado wrap with 2 slices of whole wheat tortilla, 2 oz of sliced turkey, 1/2 avocado, and mixed greens

Snacks
Protein shake with 1 scoop of whey protein

Dinner
Beef and vegetable stir-fry with 4 oz of beef, 1 cup of mixed vegetables, and 1 cup of brown rice

Supplements
Creatine Monohydrate 5g
Omega-3 Fish Oil
Multivitamin
Click to expand...
salmon looks good bro real tight keep it up
 
Chest workout
Bench Press: 5×15 --265 lb
Incline Bench Press: 4×15 --240 lb
Dumbbell Bench Press: 4×15 -- 110 lb
Dumbbell Flys: 4×25 --95 lb


Breakfast
6 whole scrambled eggs, 25g whey shake along with 100g oats


Mid-Morning 'Snack'
200g cooked chicken with 250g sweet potato and 1 large banana


Lunch
250g tinned tuna and quinoa


Snacks
50g whey protein


Dinner
200g steak, sweet potato, and 100g avocado


Light Supper
300g Low Fat Cottage cheese with
30g Natural peanut butter
 
JohnnyB said:
Chest workout
Bench Press: 5×15 --265 lb
Incline Bench Press: 4×15 --240 lb
Dumbbell Bench Press: 4×15 -- 110 lb
Dumbbell Flys: 4×25 --95 lb


Breakfast
6 whole scrambled eggs, 25g whey shake along with 100g oats


Mid-Morning 'Snack'
200g cooked chicken with 250g sweet potato and 1 large banana


Lunch
250g tinned tuna and quinoa


Snacks
50g whey protein


Dinner
200g steak, sweet potato, and 100g avocado


Light Supper
300g Low Fat Cottage cheese with
30g Natural peanut butter
Click to expand...
@JohnnyB havent seen you update in a while bro you ok?
 
February 24(workout)
BICEPS
1. Barbell Curl – 5x12– 120 lb
2. Incline Dumbbell Curl –4x15 – 45 lb
3. Hammer Curl– 4x12– 60 lb
4. Concentration Curl–4x10–50 lb
Cardio:15mins


BREAKFAST
Smoked salmon and cottage cheese
Fruit parfait

LUNCH
Banana and oatmeal smoothie
Edamame slaw

DINNER
Fried turkey breast, rice and steamed asparagus
Pomegranate salad

MACRO
Protein: 275g
Carbs: 380g
Fats: 120g

SUPPLEMENTS: Creatine, whey protein, multivitamins, fish oil
1000581411.webp
 
JohnnyB said:
February 24(workout)
BICEPS
1. Barbell Curl – 5x12– 120 lb
2. Incline Dumbbell Curl –4x15 – 45 lb
3. Hammer Curl– 4x12– 60 lb
4. Concentration Curl–4x10–50 lb
Cardio:15mins


BREAKFAST
Smoked salmon and cottage cheese
Fruit parfait

LUNCH
Banana and oatmeal smoothie
Edamame slaw

DINNER
Fried turkey breast, rice and steamed asparagus
Pomegranate salad

MACRO
Protein: 275g
Carbs: 380g
Fats: 120g

SUPPLEMENTS: Creatine, whey protein, multivitamins, fish oilView attachment 77976
Click to expand...
nice salad but needs protein bro ;)
 
Leg workout
-Back Squats (Safety Squat Bar):4x10-12 – 390 lb
-Barbell Hack Squats: 4x15– 185-200 lb
-Heel Elevated Sissy Squats: 4x20– 450 lb
-Leg Extensions (Banded): 4x18-20– 240 lb
-Dumbbell Lunges: 4x16 each leg– 75 lb
-Stiff-Legged Deadlifts: 4x12-15– 155-175 lb
-Seated Leg Curls: 4x15 – 85-100 lb
-Standing Calf Raises: 5x25
-Donkey Calf Raises: 4x18
-Seated Calf Raises: 4x15-18 – 80 lb


BREAKFAST
Turkey, Goat Cheese, and Spinach Omelet

SNACK
Peanut Butter Bagel


LUNCH
Peach and Blueberry Parfait

SNACK
Rice Cake with Peanut Butter and Chocolate Chips


DINNER
Tuna Steak with Salsa with sundried tomato and avocado chopped salad
 
JohnnyB said:
Leg workout
-Back Squats (Safety Squat Bar):4x10-12 – 390 lb
-Barbell Hack Squats: 4x15– 185-200 lb
-Heel Elevated Sissy Squats: 4x20– 450 lb
-Leg Extensions (Banded): 4x18-20– 240 lb
-Dumbbell Lunges: 4x16 each leg– 75 lb
-Stiff-Legged Deadlifts: 4x12-15– 155-175 lb
-Seated Leg Curls: 4x15 – 85-100 lb
-Standing Calf Raises: 5x25
-Donkey Calf Raises: 4x18
-Seated Calf Raises: 4x15-18 – 80 lb


BREAKFAST
Turkey, Goat Cheese, and Spinach Omelet

SNACK
Peanut Butter Bagel


LUNCH
Peach and Blueberry Parfait

SNACK
Rice Cake with Peanut Butter and Chocolate Chips


DINNER
Tuna Steak with Salsa with sundried tomato and avocado chopped salad
Click to expand...
@JohnnyB throw up some meal pics bro thats a must
the leg workout needs less sets if you ask me way too high volume
 
I love your dinner tuna steak with salsa and sun-dried tomato. Sounds really good.
 
Avocado, guacamole added to chopped salad. Sounds really good.

I've had that many times.
 
biceps are on point. I like the training. Keeping it simple.
 
good bulking diet.
you are getting in some great meals.
 
nice protein and nice carbs.

Definitely important for bulking and also you're getting in some good fats as well.
 
Keep up the good work champ. Supplements are looking fantastic.
 
Great job on the weight training.

And you're looking extremely lean in those pictures. Keep it up, man.
 
JohnnyB said:
Leg workout
-Back Squats (Safety Squat Bar):4x10-12 – 390 lb
-Barbell Hack Squats: 4x15– 185-200 lb
-Heel Elevated Sissy Squats: 4x20– 450 lb
-Leg Extensions (Banded): 4x18-20– 240 lb
-Dumbbell Lunges: 4x16 each leg– 75 lb
-Stiff-Legged Deadlifts: 4x12-15– 155-175 lb
-Seated Leg Curls: 4x15 – 85-100 lb
-Standing Calf Raises: 5x25
-Donkey Calf Raises: 4x18
-Seated Calf Raises: 4x15-18 – 80 lb


BREAKFAST
Turkey, Goat Cheese, and Spinach Omelet

SNACK
Peanut Butter Bagel


LUNCH
Peach and Blueberry Parfait

SNACK
Rice Cake with Peanut Butter and Chocolate Chips


DINNER
Tuna Steak with Salsa with sundried tomato and avocado chopped salad
Click to expand...
@JohnnyB that’s a good leg day and also the food looks good man.
 
Biceps workout
Barbell Curl 4x10 –130lb
Incline Dumbbell Curl 4x12 –50 lb
Hammer Curl 4x10 – 65lb
Preacher Curl 4x12 – 90lb
Cable Rope Curls – 3x15

Breakfast
Protein Pancakes (made with whey protein, oat flour, almond milk) with 2 tbsp peanut butter, a banana and 1 cup of flavored Greek yogurt along with a tbsp of honey

Snack
1 large whole wheat bagel with cream cheese along with a scoop of whey protein mixed with almond milk
1000590767.webp

Lunch
Grilled chicken breast with cooked jasmine rice , steamed broccoli and a tbsp of olive oil drizzled over the rice and chicken plus a tbsp of teriyaki sauce

Mid-lunch
A cup cottage cheese, a handful of almonds with a tbsp of honey and dried fruit (apricots, raisins, and cranberries)

Dinner
10 oz lean steak with 2 medium sweet potatoes baked, with butter, a cup of roasted Brussels sprouts and a slice whole wheat bread with butter
 
JohnnyB said:
Biceps workout
Barbell Curl 4x10 –130lb
Incline Dumbbell Curl 4x12 –50 lb
Hammer Curl 4x10 – 65lb
Preacher Curl 4x12 – 90lb
Cable Rope Curls – 3x15

Breakfast
Protein Pancakes (made with whey protein, oat flour, almond milk) with 2 tbsp peanut butter, a banana and 1 cup of flavored Greek yogurt along with a tbsp of honey

Snack
1 large whole wheat bagel with cream cheese along with a scoop of whey protein mixed with almond milk
View attachment 79538
Lunch
Grilled chicken breast with cooked jasmine rice , steamed broccoli and a tbsp of olive oil drizzled over the rice and chicken plus a tbsp of teriyaki sauce

Mid-lunch
A cup cottage cheese, a handful of almonds with a tbsp of honey and dried fruit (apricots, raisins, and cranberries)

Dinner
10 oz lean steak with 2 medium sweet potatoes baked, with butter, a cup of roasted Brussels sprouts and a slice whole wheat bread with butter
Click to expand...
You need some salmon and mean with that bagel. :D
 
JohnnyB said:
Leg workout
-Back Squats (Safety Squat Bar):4x10-12 – 390 lb
-Barbell Hack Squats: 4x15– 185-200 lb
-Heel Elevated Sissy Squats: 4x20– 450 lb
-Leg Extensions (Banded): 4x18-20– 240 lb
-Dumbbell Lunges: 4x16 each leg– 75 lb
-Stiff-Legged Deadlifts: 4x12-15– 155-175 lb
-Seated Leg Curls: 4x15 – 85-100 lb
-Standing Calf Raises: 5x25
-Donkey Calf Raises: 4x18
-Seated Calf Raises: 4x15-18 – 80 lb


BREAKFAST
Turkey, Goat Cheese, and Spinach Omelet

SNACK
Peanut Butter Bagel


LUNCH
Peach and Blueberry Parfait

SNACK
Rice Cake with Peanut Butter and Chocolate Chips


DINNER
Tuna Steak with Salsa with sundried tomato and avocado chopped salad
Click to expand...
@JohnnyB solid work bro post some food pics!
 
Nice job
 
Hey everyone, still on the journey........went vegan with my meal today

CHEST & TRICEPS
Flat Barbell Bench Press – 4x8-10 @ 275-315 lb
Incline Dumbbell Press – 4x12 @ 90-100 lb
Dips (Weighted)– 3x10-12 (added 45+ lb)
Cable Flys – 3x15 (moderate weight)
Triceps Rope Pushdowns – 4x12-15


Breakfast
Vanilla, Banana, and Kale Protein Smoothie along with Banana, Berries, and Bittersweet Chocolate Snack

Snack
1 avocado

Lunch
Raw Broccoli Salad along with Cauliflower and Tahini

Snack
Smashed White Bean and Avocado Sandwich

Dinner
Pineapple, Black Beans, and Couscous wi
th Kale Avocado Salad
1000601502.webp
 
JohnnyB said:
Hey everyone, still on the journey........went vegan with my meal today

CHEST & TRICEPS
Flat Barbell Bench Press – 4x8-10 @ 275-315 lb
Incline Dumbbell Press – 4x12 @ 90-100 lb
Dips (Weighted)– 3x10-12 (added 45+ lb)
Cable Flys – 3x15 (moderate weight)
Triceps Rope Pushdowns – 4x12-15


Breakfast
Vanilla, Banana, and Kale Protein Smoothie along with Banana, Berries, and Bittersweet Chocolate Snack

Snack
1 avocado

Lunch
Raw Broccoli Salad along with Cauliflower and Tahini

Snack
Smashed White Bean and Avocado Sandwich

Dinner
Pineapple, Black Beans, and Couscous wi
th Kale Avocado SaladView attachment 81355
Click to expand...
why vegan? and if you do go vegan you need way more protein.
 
JohnnyB said:
Just experimenting with a vegan approach for the day. Although I made sure to include good plant-based protein sources, but yeah, I’ll probably need to bump it up next time. Always learning and adjusting
Click to expand...
Vegan is not the best way to build muscle or health.
 
BACK & BICEPS
Deadlifts – 4x5-8 @ 405-455 lb
Pull-Ups (Weighted) – 4x10 (add 25+ lb)
Bent-Over Barbell Rows – 4x10 @ 225+ lb
Lat Pulldown – 4x12 @ 200+ lb
Biceps Workout (to continue progress):
Barbell Curl – 4x10 @ 140 lb
Incline Dumbbell Curl – 4x12 @ 55 lb
Hammer Curl – 4x10 @ 70lb
Preacher Curl – 4x12 @ 100 lb
Cable Rope Curls – 3x15


BREAKFAST
Poached Egg and Crispy Prosciutto Toast (2 servings)

SNACK
Peanut Butter Bagel

LUNCH
Avocado Breakfast Smoothie

SNACK
Blueberry & Grapes with Brown Sugar Cream

DINNER
Basic Turkey, Rice, and Broccolli

SNACK
Tuna Apple Salad
1000607684.webp
 
JohnnyB said:
BACK & BICEPS
Deadlifts – 4x5-8 @ 405-455 lb
Pull-Ups (Weighted) – 4x10 (add 25+ lb)
Bent-Over Barbell Rows – 4x10 @ 225+ lb
Lat Pulldown – 4x12 @ 200+ lb
Biceps Workout (to continue progress):
Barbell Curl – 4x10 @ 140 lb
Incline Dumbbell Curl – 4x12 @ 55 lb
Hammer Curl – 4x10 @ 70lb
Preacher Curl – 4x12 @ 100 lb
Cable Rope Curls – 3x15


BREAKFAST
Poached Egg and Crispy Prosciutto Toast (2 servings)

SNACK
Peanut Butter Bagel

LUNCH
Avocado Breakfast Smoothie

SNACK
Blueberry & Grapes with Brown Sugar Cream

DINNER
Basic Turkey, Rice, and Broccolli

SNACK
Tuna Apple Salad
View attachment 82765
Click to expand...
thats your sumo dead right there not a deadlift i think you mean bro
 
nothing wrong with a few sets of pull-ups and some curls just don't overdo it.
 
Proud of you, man. This is looking fantastic. You are definitely Showing how strong you are.
 
Great job on the deadlift. That's some weights.

Can't even count how many there are.
 
I don't necessarily see anything wrong with going vegan for a few days. It's a great way to decrease inflammation in the body.
 
Nice work
 
JohnnyB said:
BACK & BICEPS
Deadlifts – 4x5-8 @ 405-455 lb
Pull-Ups (Weighted) – 4x10 (add 25+ lb)
Bent-Over Barbell Rows – 4x10 @ 225+ lb
Lat Pulldown – 4x12 @ 200+ lb
Biceps Workout (to continue progress):
Barbell Curl – 4x10 @ 140 lb
Incline Dumbbell Curl – 4x12 @ 55 lb
Hammer Curl – 4x10 @ 70lb
Preacher Curl – 4x12 @ 100 lb
Cable Rope Curls – 3x15


BREAKFAST
Poached Egg and Crispy Prosciutto Toast (2 servings)

SNACK
Peanut Butter Bagel

LUNCH
Avocado Breakfast Smoothie

SNACK
Blueberry & Grapes with Brown Sugar Cream

DINNER
Basic Turkey, Rice, and Broccolli

SNACK
Tuna Apple Salad
View attachment 82765
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@JohnnyB That's a solid back and biceps workout focusing on both strength and hypertrophy with compound and isolation exercises. Your meal plan, while seemingly simple, provides a good mix of protein, carbs, and healthy fats. However, given the intensity of your training, you might consider increasing your overall caloric intake and protein, especially if you're aiming to build significant muscle mass. The snacks offer variety and convenience, but tracking their macros would be beneficial for optimal results.
 
JohnnyB said:
BACK & BICEPS
Deadlifts – 4x5-8 @ 405-455 lb
Pull-Ups (Weighted) – 4x10 (add 25+ lb)
Bent-Over Barbell Rows – 4x10 @ 225+ lb
Lat Pulldown – 4x12 @ 200+ lb
Biceps Workout (to continue progress):
Barbell Curl – 4x10 @ 140 lb
Incline Dumbbell Curl – 4x12 @ 55 lb
Hammer Curl – 4x10 @ 70lb
Preacher Curl – 4x12 @ 100 lb
Cable Rope Curls – 3x15


BREAKFAST
Poached Egg and Crispy Prosciutto Toast (2 servings)

SNACK
Peanut Butter Bagel

LUNCH
Avocado Breakfast Smoothie

SNACK
Blueberry & Grapes with Brown Sugar Cream

DINNER
Basic Turkey, Rice, and Broccolli

SNACK
Tuna Apple Salad
View attachment 82765
Click to expand...
@JohnnyB nice training photo. Putting that work in.
 
RoySimpson said:
@JohnnyB That's a solid back and biceps workout focusing on both strength and hypertrophy with compound and isolation exercises. Your meal plan, while seemingly simple, provides a good mix of protein, carbs, and healthy fats. However, given the intensity of your training, you might consider increasing your overall caloric intake and protein, especially if you're aiming to build significant muscle mass. The snacks offer variety and convenience, but tracking their macros would be beneficial for optimal results.
Click to expand...
Thanks bro, really appreciate the input, will look into it
 
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