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Thanks for the advice
@JohnnyB Amazing pic.....keep killing it........
Thank you
LOWER BODY WORKOUT
Quads & Hamstrings
Back Squat– 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions– 4x12-15
Breakfast
4 whole eggs with 2 slices whole wheat toast spread with 1 tbsp butter and 1/2 avocado plus 1 cup of black coffee
Brunch
1 protein shake: (1 scoop whey protein, 2 tbsp peanut butter, 1/2 banana and 8 oz almond milk)
Lunch
Grilled chicken breast with cooked jasmine rice drizzled with 1 tbsp olive oil along with steamed broccoli and more veggies
Snack
1 Quest Bar (Chocolate Chip Cookie Dough) and 1 oz almonds with 1 cup of full-fat Greek yogurt
Dinner
Sirloin steak, 1 small baked sweet potato with 1 tbsp butter on the potato along with steamed asparagus with 1 tbsp olive oil drizzled on the asparagus
Quads & Hamstrings
Back Squat– 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions– 4x12-15
Breakfast
4 whole eggs with 2 slices whole wheat toast spread with 1 tbsp butter and 1/2 avocado plus 1 cup of black coffee
Brunch
1 protein shake: (1 scoop whey protein, 2 tbsp peanut butter, 1/2 banana and 8 oz almond milk)
Lunch
Grilled chicken breast with cooked jasmine rice drizzled with 1 tbsp olive oil along with steamed broccoli and more veggies
Snack
1 Quest Bar (Chocolate Chip Cookie Dough) and 1 oz almonds with 1 cup of full-fat Greek yogurt
Dinner
Sirloin steak, 1 small baked sweet potato with 1 tbsp butter on the potato along with steamed asparagus with 1 tbsp olive oil drizzled on the asparagus
steady meals and training bro
Today's workout
Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated)– 4x12-15
Hip Thrusts– 4x8-10 @ 405+ lb
Standing Calf Raises– 4x12-15
Seated Calf Raises– 3x
Breafast
1 cup Greek full fat yogurt, chia seeds, 2 tbsp natural peanut butter, vanilla whey protein and blueberries
Brunch
Grilled chicken breast with small avocado and zucchini noodles sautéed in 1 tbsp olive oil
Lunch
lean ground beef with ½ cup cooked quinoa and steamed broccoli
Snack
Whey isolate with almond butter and a medium apple
Dinner
Baked salmon with roasted sweet potato, a cup of asparagus and a tbsp of ghee
Snacks
1 cup full fat cottage cheese with walnuts, flaxseed meal and a dash of cinnamon
Macros
Calories: 3583 kcal
Protein: 163g
Carbohydrates: 159g
Fats: 99g
Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated)– 4x12-15
Hip Thrusts– 4x8-10 @ 405+ lb
Standing Calf Raises– 4x12-15
Seated Calf Raises– 3x
Breafast
1 cup Greek full fat yogurt, chia seeds, 2 tbsp natural peanut butter, vanilla whey protein and blueberries
Brunch
Grilled chicken breast with small avocado and zucchini noodles sautéed in 1 tbsp olive oil
Lunch
lean ground beef with ½ cup cooked quinoa and steamed broccoli
Snack
Whey isolate with almond butter and a medium apple
Dinner
Baked salmon with roasted sweet potato, a cup of asparagus and a tbsp of ghee
Snacks
1 cup full fat cottage cheese with walnuts, flaxseed meal and a dash of cinnamon
Macros
Calories: 3583 kcal
Protein: 163g
Carbohydrates: 159g
Fats: 99g
LevButlerov
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good workout I like it but protein should go up.
LevButlerov
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220 grams for you to start.
Thank you
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any pic updates of progress?
Will upload soon
Workout for today
Chest and Triceps
Barbell Bench Press – 5x8 – 275lb
Incline Dumbbell Press – 4x10-12
–110–120 lb
Weighted Dips – 4x12
Machine Chest Press – 3x15
Cable Crossover – 3x20
Close-Grip Bench Press – 4x10
Overhead Dumbbell Extension – 3x12
Rope Pushdowns – 3x15–20
Breakfast
Creamy peanut butter banana oats & protein shake
Snack
Smoothie with whey isolate, frozen mixed berries, almond butter, honey, and oat milk
Lunch
Spicy turkey with quinoa, roasted zucchini, sweet corn, and red bell peppers with a drizzle of avocado oil
Snack
Greek yogurt protein parfait
Dinner
Juicy lean cut steak with mashed sweet potatoes (blended with a bit of butter) and roasted green beans
Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g
Chest and Triceps
Barbell Bench Press – 5x8 – 275lb
Incline Dumbbell Press – 4x10-12
–110–120 lb
Weighted Dips – 4x12
Machine Chest Press – 3x15
Cable Crossover – 3x20
Close-Grip Bench Press – 4x10
Overhead Dumbbell Extension – 3x12
Rope Pushdowns – 3x15–20
Breakfast
Creamy peanut butter banana oats & protein shake
Snack
Smoothie with whey isolate, frozen mixed berries, almond butter, honey, and oat milk
Lunch
Spicy turkey with quinoa, roasted zucchini, sweet corn, and red bell peppers with a drizzle of avocado oil
Snack
Greek yogurt protein parfait
Dinner
Juicy lean cut steak with mashed sweet potatoes (blended with a bit of butter) and roasted green beans
Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g
LevButlerov
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Thanks broWaiting on progress pics.
Good meals today protein needs to go up.
Quads & Hamstrings
Back Squat – 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions – 4x12-15
Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated) – 4x12-15
Hip Thrusts – 4x8-10 @ 405+ lb
Standing Calf Raises – 4x12-15
Seated Calf Raises – 3x15
Breakfast
1 cup Greek full-fat yogurt mixed with honey, chia seeds, rolled oats, berries, 15 almonds( for crunch) and a scoop of whey protein (vanilla)
Brunch
whole wheat pita stuffed with one can of tuna (in olive oil, drained), alongside a quarter cup of hummus and a fresh salad of cherry tomatoes and cucumbers tossed in lemon juice and olive oil plus one boiled egg
Lunch
Grilled chicken thigh with cooked farro, grilled eggplant, peppers, and onions and tahini sauce on top
Snack
Protein smoothie
Dinner
Grilled salmon served with cooked couscous a side of steamed zucchini and spinach
Snack
A cup of full-fat cottage cheese with some walnut along with a slice of whole grain bread with a little honey drizzled on top, and a handful of grapes
Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g
Back Squat – 5x8-10 @ 365-405 lb
Leg Press – 4x12 @ 700+ lb
Bulgarian Split Squats – 3x10 (each leg) @ 60+ lb DBs
Leg Extensions – 4x12-15
Glutes & Hamstrings
Romanian Deadlifts – 4x10 @ 225+ lb
Hamstring Curls (Lying/Seated) – 4x12-15
Hip Thrusts – 4x8-10 @ 405+ lb
Standing Calf Raises – 4x12-15
Seated Calf Raises – 3x15
Breakfast
1 cup Greek full-fat yogurt mixed with honey, chia seeds, rolled oats, berries, 15 almonds( for crunch) and a scoop of whey protein (vanilla)
Brunch
whole wheat pita stuffed with one can of tuna (in olive oil, drained), alongside a quarter cup of hummus and a fresh salad of cherry tomatoes and cucumbers tossed in lemon juice and olive oil plus one boiled egg
Lunch
Grilled chicken thigh with cooked farro, grilled eggplant, peppers, and onions and tahini sauce on top
Snack
Protein smoothie
Dinner
Grilled salmon served with cooked couscous a side of steamed zucchini and spinach
Snack
A cup of full-fat cottage cheese with some walnut along with a slice of whole grain bread with a little honey drizzled on top, and a handful of grapes
Macros
Calories: 3,728 kcal
Protein: 227g
Carbs: 368g
Fat: 132g
LevButlerov
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@JohnnyB keeping protein fairly high but start modding it.
@JohnnyB great update man. that lunch seems really unique and delicious. looking fantastic keep it up!
@JohnnyB bro you a true champion. i love this training. we want to see you push it harder ith more red meat next
@JohnnyB Bros this, a solid job. I like how you laid out the different foods. You're eating. And the macros look pretty solid. Nice job on the protein.
@JohnnyB food is looking good! i like your training and the food you are eating. keep up the good work!
@JohnnyB What a fantastic update on this. You're looking amazing. I got to give you a lot of credit for a very thorough update in the food. Looks fantastic.
@JohnnyB you are amazing. proud of you man. looking solid on this diet !
@JohnnyB solid update man. I like the macros also.
Good weight on those squats broski
@JohnnyB Hey, great plan! Your workouts look intense with heavy Back Squats and Hip Thrusts. Your meals seem solid with good protein and variety. Keep up the awesome work!
Good work here
Thanks bro
Thank you
Thanks bro
Thank thank you
Workout for Today
Upper Body (Chest, Back, Shoulders, Arms)
1. Bench Press – 5x5 @ 225-275 lb
2. Pull-Ups – 4x10
3. Standing Overhead Press – 4x6-8 @ 115-135 lb
4. One-Arm Dumbbell Row – 4x10 @ 80-100 lb
5. Incline Dumbbell Press – 3x10-12 @ 70-90 lb DBs
6. Cable Lateral Raises – 3x15 (each arm)
7. Barbell Curl Superset with Triceps Rope Pushdown – 3x12 each
MEAL
BREAKFAST
Peanut butter raisin oatmeal and cottage fruit salad
SNACK
Protein yogurt and blueberries
LUNCH
Blueberry shake and chopped salad
SNACK
Avocado tuna sandwich
DINNER
Beef stir fry along with pomegranate salad
Upper Body (Chest, Back, Shoulders, Arms)
1. Bench Press – 5x5 @ 225-275 lb
2. Pull-Ups – 4x10
3. Standing Overhead Press – 4x6-8 @ 115-135 lb
4. One-Arm Dumbbell Row – 4x10 @ 80-100 lb
5. Incline Dumbbell Press – 3x10-12 @ 70-90 lb DBs
6. Cable Lateral Raises – 3x15 (each arm)
7. Barbell Curl Superset with Triceps Rope Pushdown – 3x12 each
MEAL
BREAKFAST
Peanut butter raisin oatmeal and cottage fruit salad
SNACK
Protein yogurt and blueberries
LUNCH
Blueberry shake and chopped salad
SNACK
Avocado tuna sandwich
DINNER
Beef stir fry along with pomegranate salad
EVO power!
LevButlerov
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perfect side chest
we love this kind of look ripped.
CHEST & SHOULDERS
•Incline Barbell Bench Press.4 sets of 6–8 reps@ 230–280 lbs
•Flat Dumbbell Bench Press; 4 sets of 8–10 reps@ 95–115 lb DBs
•Seated Overhead Barbell Press
4 sets of 8 reps@140–180 lbs
•Cable Chest Flys (mid to low angle); 4 sets of 15–20 reps (up from 3 sets)
•Dumbbell lateral raises (strict form): 4 sets of 15–20 reps @ 20–35 lb DBs
Meal plan
Breakfast
Peanut butter protein milkshake
Brunch
Avocado and Veggie Salad
Lunch
Fruited curry chicken salad along with an avocado
Snack
Pumpkin spread with toasted pita
Dinner
Cheesy-crust skillet pizza with
arugula salad with grapefruit dressing
Snack
Greek yogurt with blueberries, walnuts & honey
•Incline Barbell Bench Press.4 sets of 6–8 reps@ 230–280 lbs
•Flat Dumbbell Bench Press; 4 sets of 8–10 reps@ 95–115 lb DBs
•Seated Overhead Barbell Press
4 sets of 8 reps@140–180 lbs
•Cable Chest Flys (mid to low angle); 4 sets of 15–20 reps (up from 3 sets)
•Dumbbell lateral raises (strict form): 4 sets of 15–20 reps @ 20–35 lb DBs
Meal plan
Breakfast
Peanut butter protein milkshake
Brunch
Avocado and Veggie Salad
Lunch
Fruited curry chicken salad along with an avocado
Snack
Pumpkin spread with toasted pita
Dinner
Cheesy-crust skillet pizza with
arugula salad with grapefruit dressing
Snack
Greek yogurt with blueberries, walnuts & honey
LevButlerov
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Looks good, clean food.
Hello guys, its been a while- hope y'all still grinding 
1) Dumbbell Incline Press (slight incline)
4 sets of 6–8 reps @ 100–120 lb
2) Barbell Flat Bench Press (pause reps)
4 sets of 6–8 reps @ 225–265 lbs
3.) Standing Overhead Barbell Press (strict form)
4 sets of 6–8 reps @ 135–155 lbs
4.) Machine Chest Press (neutral grip)
3–4 sets of 10–12 reps
5.) Cable Lateral Raises (behind back, single-arm)
4 sets of 15–20 reps @ light-mod weight
6.) Incline Cable Chest Fly (high-to-low angle)
3–4 sets of 15–20 reps
Meal
Breakfast
scrambled eggs & egg whites with peanut butter protein oats and orange juice
Lunch
grilled chicken breast with jasmine rice, mixed veggies sautéed in olive oil, sliced avocado
Snack
protein shake, rice cakes with almond butter and banana
Dinner
grilled salmon with quinoa, steamed broccoli, grass-fed butter drizzle
greek yogurt and berries
Snack
cottage cheese, peanut butter, a handful of granola and sprinkle of cinnamon
1) Dumbbell Incline Press (slight incline)
4 sets of 6–8 reps @ 100–120 lb
2) Barbell Flat Bench Press (pause reps)
4 sets of 6–8 reps @ 225–265 lbs
3.) Standing Overhead Barbell Press (strict form)
4 sets of 6–8 reps @ 135–155 lbs
4.) Machine Chest Press (neutral grip)
3–4 sets of 10–12 reps
5.) Cable Lateral Raises (behind back, single-arm)
4 sets of 15–20 reps @ light-mod weight
6.) Incline Cable Chest Fly (high-to-low angle)
3–4 sets of 15–20 reps
Meal
Breakfast
scrambled eggs & egg whites with peanut butter protein oats and orange juice
Lunch
grilled chicken breast with jasmine rice, mixed veggies sautéed in olive oil, sliced avocado
Snack
protein shake, rice cakes with almond butter and banana
Dinner
grilled salmon with quinoa, steamed broccoli, grass-fed butter drizzle
greek yogurt and berries
Snack
cottage cheese, peanut butter, a handful of granola and sprinkle of cinnamon
post some training pics brolyHello guys, its been a while- hope y'all still grinding
1) Dumbbell Incline Press (slight incline)
4 sets of 6–8 reps @ 100–120 lb
2) Barbell Flat Bench Press (pause reps)
4 sets of 6–8 reps @ 225–265 lbs
3.) Standing Overhead Barbell Press (strict form)
4 sets of 6–8 reps @ 135–155 lbs
4.) Machine Chest Press (neutral grip)
3–4 sets of 10–12 reps
5.) Cable Lateral Raises (behind back, single-arm)
4 sets of 15–20 reps @ light-mod weight
6.) Incline Cable Chest Fly (high-to-low angle)
3–4 sets of 15–20 reps
Meal
Breakfast
scrambled eggs & egg whites with peanut butter protein oats and orange juice
Lunch
grilled chicken breast with jasmine rice, mixed veggies sautéed in olive oil, sliced avocado
Snack
protein shake, rice cakes with almond butter and banana
Dinner
grilled salmon with quinoa, steamed broccoli, grass-fed butter drizzle
greek yogurt and berries
Snack
cottage cheese, peanut butter, a handful of granola and sprinkle of cinnamon
Looking huge dude and way leaner than your first pic. How's your weight changed since starting the stack?
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