Approved Log TRT and Anavar cycle Log

[andrewx]

Hey Evo Team!

Multiple people recommended I start a log even before I add the Anavar so here it is.

Background
I was always higher in bf than I should've been, but in 2020 with the pandemic and all I skyrocketed to 110kg. In 2021 I decided to put a stop to this and started learning about nutrition and going to the gym. I'm very bad at estimating bodyfat but my lowest weight was at 75kg in February of this year.

Test-level wise I was at 200ng/dl while at 100kg bodyweight (with a lot of fat), now that I got leaner and put on some muscle, I managed to reach 290-310ng/dl (over multiple tests) which was still incredibly low after putting in this much effort. It was affecting multiple parts of my life (libido, ED, motivation, brainfog, no energy during the day, recovering from workouts was hard) so I decided to go to doctors to try to fix it. After multiple "based on bloodwork and ultrasound you're fine" responses, I found a doctor which understood my struggles and prescribed me TRT. It was under the form of testosterone undecanoate, which based on reviews I didn't really trust so I just got test E and injected it myself. I mostly wanted the prescription just to validate that a doctor believes that test could help me with these symptoms. And surprise, it did help with all of them.

Bloodwork
I did all the bloodwork necessary, total T, free T, shbg, AST, ALT, E2, CBC, LH, FSH, FT4, TSH, IGF-1, DHEA-S, total cholesterol, HDL, LDL. Everything was in the normal range for the lab I used. Total T was on the low end with 290-310ng/dl and LH was on the low end (which explains the low T since the testies do not get a signal to produce more, but based on the responses from multiple doctors there is not much I can do to fix this, prolly just genetics) .

I'm about to get another round of bloodwork done in 2 days at the 6 weeks mark of starting TRT. I'll post that one. (This time I'll do just: total T, free T, AST, ALT, E2, total cholesterol, HDL, LDL, prolactin)

Cycle
150mg/week Test E from Hilma Biocare. Injected Mon/Thu 0.3ml @ 250mg/ml

Waiting on my Oxandrolone (Anavar) to arrive, I got 300 tabs at 10mg/ea from Hilma Biocare.
I'm planning to run it at:
Week1 - 50mg/day
Week2 - 60mg/day
Week3-6 - 70mg/day
20mg in the morning, 30mg pre workout, 20mg post workout

I'm also considering a 500mg/week Test E cycle but I'll probably do it solo only after running the Oxa. Also this time I wanna get my test from EuroPharmacies @PSL.
Not sure how to handle aromatization, I read different articles and mostly it's suggested to use Aromasin only when sides arise as it's a suicidal-AI and that's also a good thing as there won't be a rebound after the cycle is done and going back to TRT.
I'm thinking about doing only test no AI for 3-4 weeks, get bloods done, add Aromasin based on bloodwork and then continue with test + AI for the full 16 weeks. But I have multiple concerns here:
1. I feel my left nipple sensitive on TRT on some days but no puffiness, no pain and I cannot feel anything weird in there when touching. During my teenage years (when test was at its peak presumably) I remember having the same feeling so I was probably aromatizing a ton back then as well.
2. Could gyno set in before week 3-4, should I do bloodwork faster?

Supplements
Right now:
5g creatine/day
Proflexon (joint and tendon support) (glucosamine, chondroitin, MSM, Boswell, collagen type 2, manganese)
Multivitamin (Optimum Nutrition Opti-men)
Electrolytes

Once I add Anavar I'll be adding:
fish oil 2tsp/day
liv.52 4xtabs/day

Nutrition
2700 kcal - 200g Proteins, 300g Carbs, 75g Fats

I just pick whatever I feel like eating, I work from home so I have the luxury of cooking these on the spot.
I add random stuff like avocado, light mayo, cheese slices or modify the amounts of carbs in them to these meals to fit my macros, but these are the bases.
I will post pictures when I make them again.

Polenta + Egg whites (391 kcal, 42g P, 37g C, 7g F)
50g Polenta
300g Egg whites
2x Cheddar cheese slices

Oatmeal (427 kcal, 36g P, 40g C, 14g F)
50g oat flakes
1 scoop protein powder
20g peanut butter

Sandwiches (548 kcal, 40g P, 72g C, 11g F)
150g toast
150g turkey ham

Chicken Wraps (650kcal, 60g P, 72g C, 12g F)
120g Tortilla Wraps (2x)
200g Chicken breast
200g Frozen veggies (Broccoli, Carrot, Cauliflower mix)
50g Ketchup (40kcal/100g)

Mac n Tuna (683 kcal, 63g P, 71g C, 15g F)
100g Macaroni
220g Tuna
30g Light Mayo

Schnitzel and Toast (673 kcal, 49g P, 75g C, 19g F)
100g Toast
220g Schnitzel from Lidl
30g Light Mayo

Snacks
Lidl Protein Bar (195 kcal, 16g P, 12g C, 10g F)
Random fruits (Apple, Pear, Raspberry, Blueberries)

Workout
Training schedule is 1 day on and 1 day off. I believe this works well for me because I use weights that I can do for 3x8-12 so I train each muscle hard each 8days~ (with overlaps from compound movements in other days). This is partly because I believe in Mike Mentzer's training methodology but also because I experimented with other schedules such as 3 days on, 1 day off or 6 days on and 1 day off and recovering was pretty bad (low T was a culprit but also I was in a permanent cutting diet since the main goal was weightloss)

I got a 4-split that might not be "standard" but after going through full-body, PPL and other training programs, this is what I feel works best for me.

1. Hamstrings + Shoulders
Barbell shoulder press
Lateral raise
Barbell Shrugs
RDLs
Seated Leg Curl

2. Chest + Triceps
Incline Bench Press
Skullcrusher

3. Quads
Barbell Squat
Hack Squat
Leg Extension

4. Back + Biceps
Pull Ups
Barbell Bent Over Row
Face Pull
Bicep Curl

I will add actual weights and such when I do them, as a separate comment.

 

[andrewx]

Forgot to add pics to the original post.

Pictures of:
myself (back and front)
homegym
testosterone I'm currently using
polenta + egg whites

 

[LevButlerov]

Hey Evo Team!

Multiple people recommended I start a log even before I add the Anavar so here it is.

Background
I was always higher in bf than I should've been, but in 2020 with the pandemic and all I skyrocketed to 110kg. In 2021 I decided to put a stop to this and started learning about nutrition and going to the gym. I'm very bad at estimating bodyfat but my lowest weight was at 75kg in February of this year.

Test-level wise I was at 200ng/dl while at 100kg bodyweight (with a lot of fat), now that I got leaner and put on some muscle, I managed to reach 290-310ng/dl (over multiple tests) which was still incredibly low after putting in this much effort. It was affecting multiple parts of my life (libido, ED, motivation, brainfog, no energy during the day, recovering from workouts was hard) so I decided to go to doctors to try to fix it. After multiple "based on bloodwork and ultrasound you're fine" responses, I found a doctor which understood my struggles and prescribed me TRT. It was under the form of testosterone undecanoate, which based on reviews I didn't really trust so I just got test E and injected it myself. I mostly wanted the prescription just to validate that a doctor believes that test could help me with these symptoms. And surprise, it did help with all of them.

Bloodwork
I did all the bloodwork necessary, total T, free T, shbg, AST, ALT, E2, CBC, LH, FSH, FT4, TSH, IGF-1, DHEA-S, total cholesterol, HDL, LDL. Everything was in the normal range for the lab I used. Total T was on the low end with 290-310ng/dl and LH was on the low end (which explains the low T since the testies do not get a signal to produce more, but based on the responses from multiple doctors there is not much I can do to fix this, prolly just genetics) .

I'm about to get another round of bloodwork done in 2 days at the 6 weeks mark of starting TRT. I'll post that one. (This time I'll do just: total T, free T, AST, ALT, E2, total cholesterol, HDL, LDL, prolactin)

Cycle
150mg/week Test E from Hilma Biocare. Injected Mon/Thu 0.3ml @ 250mg/ml

Waiting on my Oxandrolone (Anavar) to arrive, I got 300 tabs at 10mg/ea from Hilma Biocare.
I'm planning to run it at:
Week1 - 50mg/day
Week2 - 60mg/day
Week3-6 - 70mg/day
20mg in the morning, 30mg pre workout, 20mg post workout

I'm also considering a 500mg/week Test E cycle but I'll probably do it solo only after running the Oxa. Also this time I wanna get my test from EuroPharmacies @PSL.
Not sure how to handle aromatization, I read different articles and mostly it's suggested to use Aromasin only when sides arise as it's a suicidal-AI and that's also a good thing as there won't be a rebound after the cycle is done and going back to TRT.
I'm thinking about doing only test no AI for 3-4 weeks, get bloods done, add Aromasin based on bloodwork and then continue with test + AI for the full 16 weeks. But I have multiple concerns here:
1. I feel my left nipple sensitive on TRT on some days but no puffiness, no pain and I cannot feel anything weird in there when touching. During my teenage years (when test was at its peak presumably) I remember having the same feeling so I was probably aromatizing a ton back then as well.
2. Could gyno set in before week 3-4, should I do bloodwork faster?

Supplements
Right now:
5g creatine/day
Proflexon (joint and tendon support) (glucosamine, chondroitin, MSM, Boswell, collagen type 2, manganese)
Multivitamin (Optimum Nutrition Opti-men)
Electrolytes

Once I add Anavar I'll be adding:
fish oil 2tsp/day
liv.52 4xtabs/day

Nutrition
2700 kcal - 200g Proteins, 300g Carbs, 75g Fats

I just pick whatever I feel like eating, I work from home so I have the luxury of cooking these on the spot.
I add random stuff like avocado, light mayo, cheese slices or modify the amounts of carbs in them to these meals to fit my macros, but these are the bases.
I will post pictures when I make them again.

Polenta + Egg whites (391 kcal, 42g P, 37g C, 7g F)
50g Polenta
300g Egg whites
2x Cheddar cheese slices

Oatmeal (427 kcal, 36g P, 40g C, 14g F)
50g oat flakes
1 scoop protein powder
20g peanut butter

Sandwiches (548 kcal, 40g P, 72g C, 11g F)
150g toast
150g turkey ham

Chicken Wraps (650kcal, 60g P, 72g C, 12g F)
120g Tortilla Wraps (2x)
200g Chicken breast
200g Frozen veggies (Broccoli, Carrot, Cauliflower mix)
50g Ketchup (40kcal/100g)

Mac n Tuna (683 kcal, 63g P, 71g C, 15g F)
100g Macaroni
220g Tuna
30g Light Mayo

Schnitzel and Toast (673 kcal, 49g P, 75g C, 19g F)
100g Toast
220g Schnitzel from Lidl
30g Light Mayo

Snacks
Lidl Protein Bar (195 kcal, 16g P, 12g C, 10g F)
Random fruits (Apple, Pear, Raspberry, Blueberries)

Workout
Training schedule is 1 day on and 1 day off. I believe this works well for me because I use weights that I can do for 3x8-12 so I train each muscle hard each 8days~ (with overlaps from compound movements in other days). This is partly because I believe in Mike Mentzer's training methodology but also because I experimented with other schedules such as 3 days on, 1 day off or 6 days on and 1 day off and recovering was pretty bad (low T was a culprit but also I was in a permanent cutting diet since the main goal was weightloss)

I got a 4-split that might not be "standard" but after going through full-body, PPL and other training programs, this is what I feel works best for me.

1. Hamstrings + Shoulders
Barbell shoulder press
Lateral raise
Barbell Shrugs
RDLs
Seated Leg Curl

2. Chest + Triceps
Incline Bench Press
Skullcrusher

3. Quads
Barbell Squat
Hack Squat
Leg Extension

4. Back + Biceps
Pull Ups
Barbell Bent Over Row
Face Pull
Bicep Curl

I will add actual weights and such when I do them, as a separate comment.

Forgot to add pics to the original post.

Pictures of:
myself (back and front)
homegym
testosterone I'm currently using
polenta + egg whites

@andrewx welcome to the EVO family open arms, thank you for the share, deep log here.

I like your pictures, you got a great base, and like everyone else you had issues in COVID times, God knows I had too.
but coming out of it strong was the right choice.

EVO family is here to help and I like the base of your sharing so far.

Cycle
You're on TRT now with anavar we should start that first and level in the anavar before you use more testosterone with a PSL EP blast.

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

 

[stevesmi]

Hey Evo Team!

Multiple people recommended I start a log even before I add the Anavar so here it is.

Background
I was always higher in bf than I should've been, but in 2020 with the pandemic and all I skyrocketed to 110kg. In 2021 I decided to put a stop to this and started learning about nutrition and going to the gym. I'm very bad at estimating bodyfat but my lowest weight was at 75kg in February of this year.

Test-level wise I was at 200ng/dl while at 100kg bodyweight (with a lot of fat), now that I got leaner and put on some muscle, I managed to reach 290-310ng/dl (over multiple tests) which was still incredibly low after putting in this much effort. It was affecting multiple parts of my life (libido, ED, motivation, brainfog, no energy during the day, recovering from workouts was hard) so I decided to go to doctors to try to fix it. After multiple "based on bloodwork and ultrasound you're fine" responses, I found a doctor which understood my struggles and prescribed me TRT. It was under the form of testosterone undecanoate, which based on reviews I didn't really trust so I just got test E and injected it myself. I mostly wanted the prescription just to validate that a doctor believes that test could help me with these symptoms. And surprise, it did help with all of them.

Bloodwork
I did all the bloodwork necessary, total T, free T, shbg, AST, ALT, E2, CBC, LH, FSH, FT4, TSH, IGF-1, DHEA-S, total cholesterol, HDL, LDL. Everything was in the normal range for the lab I used. Total T was on the low end with 290-310ng/dl and LH was on the low end (which explains the low T since the testies do not get a signal to produce more, but based on the responses from multiple doctors there is not much I can do to fix this, prolly just genetics) .

I'm about to get another round of bloodwork done in 2 days at the 6 weeks mark of starting TRT. I'll post that one. (This time I'll do just: total T, free T, AST, ALT, E2, total cholesterol, HDL, LDL, prolactin)

Cycle
150mg/week Test E from Hilma Biocare. Injected Mon/Thu 0.3ml @ 250mg/ml

Waiting on my Oxandrolone (Anavar) to arrive, I got 300 tabs at 10mg/ea from Hilma Biocare.
I'm planning to run it at:
Week1 - 50mg/day
Week2 - 60mg/day
Week3-6 - 70mg/day
20mg in the morning, 30mg pre workout, 20mg post workout

I'm also considering a 500mg/week Test E cycle but I'll probably do it solo only after running the Oxa. Also this time I wanna get my test from EuroPharmacies @PSL.
Not sure how to handle aromatization, I read different articles and mostly it's suggested to use Aromasin only when sides arise as it's a suicidal-AI and that's also a good thing as there won't be a rebound after the cycle is done and going back to TRT.
I'm thinking about doing only test no AI for 3-4 weeks, get bloods done, add Aromasin based on bloodwork and then continue with test + AI for the full 16 weeks. But I have multiple concerns here:
1. I feel my left nipple sensitive on TRT on some days but no puffiness, no pain and I cannot feel anything weird in there when touching. During my teenage years (when test was at its peak presumably) I remember having the same feeling so I was probably aromatizing a ton back then as well.
2. Could gyno set in before week 3-4, should I do bloodwork faster?

Supplements
Right now:
5g creatine/day
Proflexon (joint and tendon support) (glucosamine, chondroitin, MSM, Boswell, collagen type 2, manganese)
Multivitamin (Optimum Nutrition Opti-men)
Electrolytes

Once I add Anavar I'll be adding:
fish oil 2tsp/day
liv.52 4xtabs/day

Nutrition
2700 kcal - 200g Proteins, 300g Carbs, 75g Fats

I just pick whatever I feel like eating, I work from home so I have the luxury of cooking these on the spot.
I add random stuff like avocado, light mayo, cheese slices or modify the amounts of carbs in them to these meals to fit my macros, but these are the bases.
I will post pictures when I make them again.

Polenta + Egg whites (391 kcal, 42g P, 37g C, 7g F)
50g Polenta
300g Egg whites
2x Cheddar cheese slices

Oatmeal (427 kcal, 36g P, 40g C, 14g F)
50g oat flakes
1 scoop protein powder
20g peanut butter

Sandwiches (548 kcal, 40g P, 72g C, 11g F)
150g toast
150g turkey ham

Chicken Wraps (650kcal, 60g P, 72g C, 12g F)
120g Tortilla Wraps (2x)
200g Chicken breast
200g Frozen veggies (Broccoli, Carrot, Cauliflower mix)
50g Ketchup (40kcal/100g)

Mac n Tuna (683 kcal, 63g P, 71g C, 15g F)
100g Macaroni
220g Tuna
30g Light Mayo

Schnitzel and Toast (673 kcal, 49g P, 75g C, 19g F)
100g Toast
220g Schnitzel from Lidl
30g Light Mayo

Snacks
Lidl Protein Bar (195 kcal, 16g P, 12g C, 10g F)
Random fruits (Apple, Pear, Raspberry, Blueberries)

Workout
Training schedule is 1 day on and 1 day off. I believe this works well for me because I use weights that I can do for 3x8-12 so I train each muscle hard each 8days~ (with overlaps from compound movements in other days). This is partly because I believe in Mike Mentzer's training methodology but also because I experimented with other schedules such as 3 days on, 1 day off or 6 days on and 1 day off and recovering was pretty bad (low T was a culprit but also I was in a permanent cutting diet since the main goal was weightloss)

I got a 4-split that might not be "standard" but after going through full-body, PPL and other training programs, this is what I feel works best for me.

1. Hamstrings + Shoulders
Barbell shoulder press
Lateral raise
Barbell Shrugs
RDLs
Seated Leg Curl

2. Chest + Triceps
Incline Bench Press
Skullcrusher

3. Quads
Barbell Squat
Hack Squat
Leg Extension

4. Back + Biceps
Pull Ups
Barbell Bent Over Row
Face Pull
Bicep Curl

I will add actual weights and such when I do them, as a separate comment.

@andrewx great job on this log to start. , you got a good base to work with, definitely a lean structure to your physique.

 

[ceo]

Hey Evo Team!

Multiple people recommended I start a log even before I add the Anavar so here it is.

Background
I was always higher in bf than I should've been, but in 2020 with the pandemic and all I skyrocketed to 110kg. In 2021 I decided to put a stop to this and started learning about nutrition and going to the gym. I'm very bad at estimating bodyfat but my lowest weight was at 75kg in February of this year.

Test-level wise I was at 200ng/dl while at 100kg bodyweight (with a lot of fat), now that I got leaner and put on some muscle, I managed to reach 290-310ng/dl (over multiple tests) which was still incredibly low after putting in this much effort. It was affecting multiple parts of my life (libido, ED, motivation, brainfog, no energy during the day, recovering from workouts was hard) so I decided to go to doctors to try to fix it. After multiple "based on bloodwork and ultrasound you're fine" responses, I found a doctor which understood my struggles and prescribed me TRT. It was under the form of testosterone undecanoate, which based on reviews I didn't really trust so I just got test E and injected it myself. I mostly wanted the prescription just to validate that a doctor believes that test could help me with these symptoms. And surprise, it did help with all of them.

Bloodwork
I did all the bloodwork necessary, total T, free T, shbg, AST, ALT, E2, CBC, LH, FSH, FT4, TSH, IGF-1, DHEA-S, total cholesterol, HDL, LDL. Everything was in the normal range for the lab I used. Total T was on the low end with 290-310ng/dl and LH was on the low end (which explains the low T since the testies do not get a signal to produce more, but based on the responses from multiple doctors there is not much I can do to fix this, prolly just genetics) .

I'm about to get another round of bloodwork done in 2 days at the 6 weeks mark of starting TRT. I'll post that one. (This time I'll do just: total T, free T, AST, ALT, E2, total cholesterol, HDL, LDL, prolactin)

Cycle
150mg/week Test E from Hilma Biocare. Injected Mon/Thu 0.3ml @ 250mg/ml

Waiting on my Oxandrolone (Anavar) to arrive, I got 300 tabs at 10mg/ea from Hilma Biocare.
I'm planning to run it at:
Week1 - 50mg/day
Week2 - 60mg/day
Week3-6 - 70mg/day
20mg in the morning, 30mg pre workout, 20mg post workout

I'm also considering a 500mg/week Test E cycle but I'll probably do it solo only after running the Oxa. Also this time I wanna get my test from EuroPharmacies @PSL.
Not sure how to handle aromatization, I read different articles and mostly it's suggested to use Aromasin only when sides arise as it's a suicidal-AI and that's also a good thing as there won't be a rebound after the cycle is done and going back to TRT.
I'm thinking about doing only test no AI for 3-4 weeks, get bloods done, add Aromasin based on bloodwork and then continue with test + AI for the full 16 weeks. But I have multiple concerns here:
1. I feel my left nipple sensitive on TRT on some days but no puffiness, no pain and I cannot feel anything weird in there when touching. During my teenage years (when test was at its peak presumably) I remember having the same feeling so I was probably aromatizing a ton back then as well.
2. Could gyno set in before week 3-4, should I do bloodwork faster?

Supplements
Right now:
5g creatine/day
Proflexon (joint and tendon support) (glucosamine, chondroitin, MSM, Boswell, collagen type 2, manganese)
Multivitamin (Optimum Nutrition Opti-men)
Electrolytes

Once I add Anavar I'll be adding:
fish oil 2tsp/day
liv.52 4xtabs/day

Nutrition
2700 kcal - 200g Proteins, 300g Carbs, 75g Fats

I just pick whatever I feel like eating, I work from home so I have the luxury of cooking these on the spot.
I add random stuff like avocado, light mayo, cheese slices or modify the amounts of carbs in them to these meals to fit my macros, but these are the bases.
I will post pictures when I make them again.

Polenta + Egg whites (391 kcal, 42g P, 37g C, 7g F)
50g Polenta
300g Egg whites
2x Cheddar cheese slices

Oatmeal (427 kcal, 36g P, 40g C, 14g F)
50g oat flakes
1 scoop protein powder
20g peanut butter

Sandwiches (548 kcal, 40g P, 72g C, 11g F)
150g toast
150g turkey ham

Chicken Wraps (650kcal, 60g P, 72g C, 12g F)
120g Tortilla Wraps (2x)
200g Chicken breast
200g Frozen veggies (Broccoli, Carrot, Cauliflower mix)
50g Ketchup (40kcal/100g)

Mac n Tuna (683 kcal, 63g P, 71g C, 15g F)
100g Macaroni
220g Tuna
30g Light Mayo

Schnitzel and Toast (673 kcal, 49g P, 75g C, 19g F)
100g Toast
220g Schnitzel from Lidl
30g Light Mayo

Snacks
Lidl Protein Bar (195 kcal, 16g P, 12g C, 10g F)
Random fruits (Apple, Pear, Raspberry, Blueberries)

Workout
Training schedule is 1 day on and 1 day off. I believe this works well for me because I use weights that I can do for 3x8-12 so I train each muscle hard each 8days~ (with overlaps from compound movements in other days). This is partly because I believe in Mike Mentzer's training methodology but also because I experimented with other schedules such as 3 days on, 1 day off or 6 days on and 1 day off and recovering was pretty bad (low T was a culprit but also I was in a permanent cutting diet since the main goal was weightloss)

I got a 4-split that might not be "standard" but after going through full-body, PPL and other training programs, this is what I feel works best for me.

1. Hamstrings + Shoulders
Barbell shoulder press
Lateral raise
Barbell Shrugs
RDLs
Seated Leg Curl

2. Chest + Triceps
Incline Bench Press
Skullcrusher

3. Quads
Barbell Squat
Hack Squat
Leg Extension

4. Back + Biceps
Pull Ups
Barbell Bent Over Row
Face Pull
Bicep Curl

I will add actual weights and such when I do them, as a separate comment.

@andrewx Bros. Looking really good on this split routine. I like the hamstrings and I like the shoulders. You won't go wrong.

 

[Mobster]

I don't understand why so many blame the pandemic for eating too much

 

[andrewx]

I don't understand why so many blame the pandemic for eating too much

I'm not blaming any event, that doesn't really make sense, ofc it was my fault. I was just saying that was the moment that sparked my interest in nutrition and the gym culture.

I was eating roughly the same amounts of calories as before but because we couldn't even leave the house, my calories-out went down hard while calories-in stayed the same. I should've reduced my calories-in at that point, but I didn't even know what a calorie was at that point.

 

[ROIDDERS]

Forgot to add pics to the original post.

Pictures of:
myself (back and front)
homegym
testosterone I'm currently using
polenta + egg whites

@andrewx This is some fantastic stuff right here. Keep up the good work. You look fantastic in your pictures.

 

[Ulter]

Hey Evo Team!

Multiple people recommended I start a log even before I add the Anavar so here it is.

Background
I was always higher in bf than I should've been, but in 2020 with the pandemic and all I skyrocketed to 110kg. In 2021 I decided to put a stop to this and started learning about nutrition and going to the gym. I'm very bad at estimating bodyfat but my lowest weight was at 75kg in February of this year.

Test-level wise I was at 200ng/dl while at 100kg bodyweight (with a lot of fat), now that I got leaner and put on some muscle, I managed to reach 290-310ng/dl (over multiple tests) which was still incredibly low after putting in this much effort. It was affecting multiple parts of my life (libido, ED, motivation, brainfog, no energy during the day, recovering from workouts was hard) so I decided to go to doctors to try to fix it. After multiple "based on bloodwork and ultrasound you're fine" responses, I found a doctor which understood my struggles and prescribed me TRT. It was under the form of testosterone undecanoate, which based on reviews I didn't really trust so I just got test E and injected it myself. I mostly wanted the prescription just to validate that a doctor believes that test could help me with these symptoms. And surprise, it did help with all of them.

Bloodwork
I did all the bloodwork necessary, total T, free T, shbg, AST, ALT, E2, CBC, LH, FSH, FT4, TSH, IGF-1, DHEA-S, total cholesterol, HDL, LDL. Everything was in the normal range for the lab I used. Total T was on the low end with 290-310ng/dl and LH was on the low end (which explains the low T since the testies do not get a signal to produce more, but based on the responses from multiple doctors there is not much I can do to fix this, prolly just genetics) .

I'm about to get another round of bloodwork done in 2 days at the 6 weeks mark of starting TRT. I'll post that one. (This time I'll do just: total T, free T, AST, ALT, E2, total cholesterol, HDL, LDL, prolactin)

Cycle
150mg/week Test E from Hilma Biocare. Injected Mon/Thu 0.3ml @ 250mg/ml

Waiting on my Oxandrolone (Anavar) to arrive, I got 300 tabs at 10mg/ea from Hilma Biocare.
I'm planning to run it at:
Week1 - 50mg/day
Week2 - 60mg/day
Week3-6 - 70mg/day
20mg in the morning, 30mg pre workout, 20mg post workout

I'm also considering a 500mg/week Test E cycle but I'll probably do it solo only after running the Oxa. Also this time I wanna get my test from EuroPharmacies @PSL.
Not sure how to handle aromatization, I read different articles and mostly it's suggested to use Aromasin only when sides arise as it's a suicidal-AI and that's also a good thing as there won't be a rebound after the cycle is done and going back to TRT.
I'm thinking about doing only test no AI for 3-4 weeks, get bloods done, add Aromasin based on bloodwork and then continue with test + AI for the full 16 weeks. But I have multiple concerns here:
1. I feel my left nipple sensitive on TRT on some days but no puffiness, no pain and I cannot feel anything weird in there when touching. During my teenage years (when test was at its peak presumably) I remember having the same feeling so I was probably aromatizing a ton back then as well.
2. Could gyno set in before week 3-4, should I do bloodwork faster?

Supplements
Right now:
5g creatine/day
Proflexon (joint and tendon support) (glucosamine, chondroitin, MSM, Boswell, collagen type 2, manganese)
Multivitamin (Optimum Nutrition Opti-men)
Electrolytes

Once I add Anavar I'll be adding:
fish oil 2tsp/day
liv.52 4xtabs/day

Nutrition
2700 kcal - 200g Proteins, 300g Carbs, 75g Fats

I just pick whatever I feel like eating, I work from home so I have the luxury of cooking these on the spot.
I add random stuff like avocado, light mayo, cheese slices or modify the amounts of carbs in them to these meals to fit my macros, but these are the bases.
I will post pictures when I make them again.

Polenta + Egg whites (391 kcal, 42g P, 37g C, 7g F)
50g Polenta
300g Egg whites
2x Cheddar cheese slices

Oatmeal (427 kcal, 36g P, 40g C, 14g F)
50g oat flakes
1 scoop protein powder
20g peanut butter

Sandwiches (548 kcal, 40g P, 72g C, 11g F)
150g toast
150g turkey ham

Chicken Wraps (650kcal, 60g P, 72g C, 12g F)
120g Tortilla Wraps (2x)
200g Chicken breast
200g Frozen veggies (Broccoli, Carrot, Cauliflower mix)
50g Ketchup (40kcal/100g)

Mac n Tuna (683 kcal, 63g P, 71g C, 15g F)
100g Macaroni
220g Tuna
30g Light Mayo

Schnitzel and Toast (673 kcal, 49g P, 75g C, 19g F)
100g Toast
220g Schnitzel from Lidl
30g Light Mayo

Snacks
Lidl Protein Bar (195 kcal, 16g P, 12g C, 10g F)
Random fruits (Apple, Pear, Raspberry, Blueberries)

Workout
Training schedule is 1 day on and 1 day off. I believe this works well for me because I use weights that I can do for 3x8-12 so I train each muscle hard each 8days~ (with overlaps from compound movements in other days). This is partly because I believe in Mike Mentzer's training methodology but also because I experimented with other schedules such as 3 days on, 1 day off or 6 days on and 1 day off and recovering was pretty bad (low T was a culprit but also I was in a permanent cutting diet since the main goal was weightloss)

I got a 4-split that might not be "standard" but after going through full-body, PPL and other training programs, this is what I feel works best for me.

1. Hamstrings + Shoulders
Barbell shoulder press
Lateral raise
Barbell Shrugs
RDLs
Seated Leg Curl

2. Chest + Triceps
Incline Bench Press
Skullcrusher

3. Quads
Barbell Squat
Hack Squat
Leg Extension

4. Back + Biceps
Pull Ups
Barbell Bent Over Row
Face Pull
Bicep Curl

I will add actual weights and such when I do them, as a separate comment.

@andrewx This is a great setup that you're doing. The training is on point.

its excellent all around!

 

[2Thick]

Hey Evo Team!

Multiple people recommended I start a log even before I add the Anavar so here it is.

Background
I was always higher in bf than I should've been, but in 2020 with the pandemic and all I skyrocketed to 110kg. In 2021 I decided to put a stop to this and started learning about nutrition and going to the gym. I'm very bad at estimating bodyfat but my lowest weight was at 75kg in February of this year.

Test-level wise I was at 200ng/dl while at 100kg bodyweight (with a lot of fat), now that I got leaner and put on some muscle, I managed to reach 290-310ng/dl (over multiple tests) which was still incredibly low after putting in this much effort. It was affecting multiple parts of my life (libido, ED, motivation, brainfog, no energy during the day, recovering from workouts was hard) so I decided to go to doctors to try to fix it. After multiple "based on bloodwork and ultrasound you're fine" responses, I found a doctor which understood my struggles and prescribed me TRT. It was under the form of testosterone undecanoate, which based on reviews I didn't really trust so I just got test E and injected it myself. I mostly wanted the prescription just to validate that a doctor believes that test could help me with these symptoms. And surprise, it did help with all of them.

Bloodwork
I did all the bloodwork necessary, total T, free T, shbg, AST, ALT, E2, CBC, LH, FSH, FT4, TSH, IGF-1, DHEA-S, total cholesterol, HDL, LDL. Everything was in the normal range for the lab I used. Total T was on the low end with 290-310ng/dl and LH was on the low end (which explains the low T since the testies do not get a signal to produce more, but based on the responses from multiple doctors there is not much I can do to fix this, prolly just genetics) .

I'm about to get another round of bloodwork done in 2 days at the 6 weeks mark of starting TRT. I'll post that one. (This time I'll do just: total T, free T, AST, ALT, E2, total cholesterol, HDL, LDL, prolactin)

Cycle
150mg/week Test E from Hilma Biocare. Injected Mon/Thu 0.3ml @ 250mg/ml

Waiting on my Oxandrolone (Anavar) to arrive, I got 300 tabs at 10mg/ea from Hilma Biocare.
I'm planning to run it at:
Week1 - 50mg/day
Week2 - 60mg/day
Week3-6 - 70mg/day
20mg in the morning, 30mg pre workout, 20mg post workout

I'm also considering a 500mg/week Test E cycle but I'll probably do it solo only after running the Oxa. Also this time I wanna get my test from EuroPharmacies @PSL.
Not sure how to handle aromatization, I read different articles and mostly it's suggested to use Aromasin only when sides arise as it's a suicidal-AI and that's also a good thing as there won't be a rebound after the cycle is done and going back to TRT.
I'm thinking about doing only test no AI for 3-4 weeks, get bloods done, add Aromasin based on bloodwork and then continue with test + AI for the full 16 weeks. But I have multiple concerns here:
1. I feel my left nipple sensitive on TRT on some days but no puffiness, no pain and I cannot feel anything weird in there when touching. During my teenage years (when test was at its peak presumably) I remember having the same feeling so I was probably aromatizing a ton back then as well.
2. Could gyno set in before week 3-4, should I do bloodwork faster?

Supplements
Right now:
5g creatine/day
Proflexon (joint and tendon support) (glucosamine, chondroitin, MSM, Boswell, collagen type 2, manganese)
Multivitamin (Optimum Nutrition Opti-men)
Electrolytes

Once I add Anavar I'll be adding:
fish oil 2tsp/day
liv.52 4xtabs/day

Nutrition
2700 kcal - 200g Proteins, 300g Carbs, 75g Fats

I just pick whatever I feel like eating, I work from home so I have the luxury of cooking these on the spot.
I add random stuff like avocado, light mayo, cheese slices or modify the amounts of carbs in them to these meals to fit my macros, but these are the bases.
I will post pictures when I make them again.

Polenta + Egg whites (391 kcal, 42g P, 37g C, 7g F)
50g Polenta
300g Egg whites
2x Cheddar cheese slices

Oatmeal (427 kcal, 36g P, 40g C, 14g F)
50g oat flakes
1 scoop protein powder
20g peanut butter

Sandwiches (548 kcal, 40g P, 72g C, 11g F)
150g toast
150g turkey ham

Chicken Wraps (650kcal, 60g P, 72g C, 12g F)
120g Tortilla Wraps (2x)
200g Chicken breast
200g Frozen veggies (Broccoli, Carrot, Cauliflower mix)
50g Ketchup (40kcal/100g)

Mac n Tuna (683 kcal, 63g P, 71g C, 15g F)
100g Macaroni
220g Tuna
30g Light Mayo

Schnitzel and Toast (673 kcal, 49g P, 75g C, 19g F)
100g Toast
220g Schnitzel from Lidl
30g Light Mayo

Snacks
Lidl Protein Bar (195 kcal, 16g P, 12g C, 10g F)
Random fruits (Apple, Pear, Raspberry, Blueberries)

Workout
Training schedule is 1 day on and 1 day off. I believe this works well for me because I use weights that I can do for 3x8-12 so I train each muscle hard each 8days~ (with overlaps from compound movements in other days). This is partly because I believe in Mike Mentzer's training methodology but also because I experimented with other schedules such as 3 days on, 1 day off or 6 days on and 1 day off and recovering was pretty bad (low T was a culprit but also I was in a permanent cutting diet since the main goal was weightloss)

I got a 4-split that might not be "standard" but after going through full-body, PPL and other training programs, this is what I feel works best for me.

1. Hamstrings + Shoulders
Barbell shoulder press
Lateral raise
Barbell Shrugs
RDLs
Seated Leg Curl

2. Chest + Triceps
Incline Bench Press
Skullcrusher

3. Quads
Barbell Squat
Hack Squat
Leg Extension

4. Back + Biceps
Pull Ups
Barbell Bent Over Row
Face Pull
Bicep Curl

I will add actual weights and such when I do them, as a separate comment.

@andrewx fantastic start to this log. I really respect your workouts. You put in some good exercises and your diet is on point.

 

[andrewx]

Rest day today.

2700 kcal - 205g Proteins, 287g Carbs, 77g Fats
Meal 1 - Schnitzel + Toast + Ketchup - 534kcal, 45g P, 72g C, 7g F
Meal 2 - Lidl protein chocolate bar - 454 kcal, 27g P, 22g C, 27g F
Meal 3 - Pasta + Tuna + Mayo - 763 kcal, 81g P, 71g C, 15g F
Meal 4 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 5 - 1 Apple - 73kcal, 16g C
Meal 6 - Toast + Peanut butter - 443kcal, 15g P, 62g C, 14g F

 

[Masonic Bodybuilder]

Great start to the log brother. I look forward to following along. Definitely room to work on the diet so we can make recommendations as you progress. First thing I noticed is there is a lot of bread. Great that you work from home so we can really experiment with some different meals.

 

[Noah Wixx]

Hey Evo Team!

Multiple people recommended I start a log even before I add the Anavar so here it is.

Background
I was always higher in bf than I should've been, but in 2020 with the pandemic and all I skyrocketed to 110kg. In 2021 I decided to put a stop to this and started learning about nutrition and going to the gym. I'm very bad at estimating bodyfat but my lowest weight was at 75kg in February of this year.

Test-level wise I was at 200ng/dl while at 100kg bodyweight (with a lot of fat), now that I got leaner and put on some muscle, I managed to reach 290-310ng/dl (over multiple tests) which was still incredibly low after putting in this much effort. It was affecting multiple parts of my life (libido, ED, motivation, brainfog, no energy during the day, recovering from workouts was hard) so I decided to go to doctors to try to fix it. After multiple "based on bloodwork and ultrasound you're fine" responses, I found a doctor which understood my struggles and prescribed me TRT. It was under the form of testosterone undecanoate, which based on reviews I didn't really trust so I just got test E and injected it myself. I mostly wanted the prescription just to validate that a doctor believes that test could help me with these symptoms. And surprise, it did help with all of them.

Bloodwork
I did all the bloodwork necessary, total T, free T, shbg, AST, ALT, E2, CBC, LH, FSH, FT4, TSH, IGF-1, DHEA-S, total cholesterol, HDL, LDL. Everything was in the normal range for the lab I used. Total T was on the low end with 290-310ng/dl and LH was on the low end (which explains the low T since the testies do not get a signal to produce more, but based on the responses from multiple doctors there is not much I can do to fix this, prolly just genetics) .

I'm about to get another round of bloodwork done in 2 days at the 6 weeks mark of starting TRT. I'll post that one. (This time I'll do just: total T, free T, AST, ALT, E2, total cholesterol, HDL, LDL, prolactin)

Cycle
150mg/week Test E from Hilma Biocare. Injected Mon/Thu 0.3ml @ 250mg/ml

Waiting on my Oxandrolone (Anavar) to arrive, I got 300 tabs at 10mg/ea from Hilma Biocare.
I'm planning to run it at:
Week1 - 50mg/day
Week2 - 60mg/day
Week3-6 - 70mg/day
20mg in the morning, 30mg pre workout, 20mg post workout

I'm also considering a 500mg/week Test E cycle but I'll probably do it solo only after running the Oxa. Also this time I wanna get my test from EuroPharmacies @PSL.
Not sure how to handle aromatization, I read different articles and mostly it's suggested to use Aromasin only when sides arise as it's a suicidal-AI and that's also a good thing as there won't be a rebound after the cycle is done and going back to TRT.
I'm thinking about doing only test no AI for 3-4 weeks, get bloods done, add Aromasin based on bloodwork and then continue with test + AI for the full 16 weeks. But I have multiple concerns here:
1. I feel my left nipple sensitive on TRT on some days but no puffiness, no pain and I cannot feel anything weird in there when touching. During my teenage years (when test was at its peak presumably) I remember having the same feeling so I was probably aromatizing a ton back then as well.
2. Could gyno set in before week 3-4, should I do bloodwork faster?

Supplements
Right now:
5g creatine/day
Proflexon (joint and tendon support) (glucosamine, chondroitin, MSM, Boswell, collagen type 2, manganese)
Multivitamin (Optimum Nutrition Opti-men)
Electrolytes

Once I add Anavar I'll be adding:
fish oil 2tsp/day
liv.52 4xtabs/day

Nutrition
2700 kcal - 200g Proteins, 300g Carbs, 75g Fats

I just pick whatever I feel like eating, I work from home so I have the luxury of cooking these on the spot.
I add random stuff like avocado, light mayo, cheese slices or modify the amounts of carbs in them to these meals to fit my macros, but these are the bases.
I will post pictures when I make them again.

Polenta + Egg whites (391 kcal, 42g P, 37g C, 7g F)
50g Polenta
300g Egg whites
2x Cheddar cheese slices

Oatmeal (427 kcal, 36g P, 40g C, 14g F)
50g oat flakes
1 scoop protein powder
20g peanut butter

Sandwiches (548 kcal, 40g P, 72g C, 11g F)
150g toast
150g turkey ham

Chicken Wraps (650kcal, 60g P, 72g C, 12g F)
120g Tortilla Wraps (2x)
200g Chicken breast
200g Frozen veggies (Broccoli, Carrot, Cauliflower mix)
50g Ketchup (40kcal/100g)

Mac n Tuna (683 kcal, 63g P, 71g C, 15g F)
100g Macaroni
220g Tuna
30g Light Mayo

Schnitzel and Toast (673 kcal, 49g P, 75g C, 19g F)
100g Toast
220g Schnitzel from Lidl
30g Light Mayo

Snacks
Lidl Protein Bar (195 kcal, 16g P, 12g C, 10g F)
Random fruits (Apple, Pear, Raspberry, Blueberries)

Workout
Training schedule is 1 day on and 1 day off. I believe this works well for me because I use weights that I can do for 3x8-12 so I train each muscle hard each 8days~ (with overlaps from compound movements in other days). This is partly because I believe in Mike Mentzer's training methodology but also because I experimented with other schedules such as 3 days on, 1 day off or 6 days on and 1 day off and recovering was pretty bad (low T was a culprit but also I was in a permanent cutting diet since the main goal was weightloss)

I got a 4-split that might not be "standard" but after going through full-body, PPL and other training programs, this is what I feel works best for me.

1. Hamstrings + Shoulders
Barbell shoulder press
Lateral raise
Barbell Shrugs
RDLs
Seated Leg Curl

2. Chest + Triceps
Incline Bench Press
Skullcrusher

3. Quads
Barbell Squat
Hack Squat
Leg Extension

4. Back + Biceps
Pull Ups
Barbell Bent Over Row
Face Pull
Bicep Curl

I will add actual weights and such when I do them, as a separate comment.

Congratulations on the log brother will be following

 

[LevButlerov]

Rest day today.

2700 kcal - 205g Proteins, 287g Carbs, 77g Fats
Meal 1 - Schnitzel + Toast + Ketchup - 534kcal, 45g P, 72g C, 7g F
Meal 2 - Lidl protein chocolate bar - 454 kcal, 27g P, 22g C, 27g F
Meal 3 - Pasta + Tuna + Mayo - 763 kcal, 81g P, 71g C, 15g F
Meal 4 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 5 - 1 Apple - 73kcal, 16g C
Meal 6 - Toast + Peanut butter - 443kcal, 15g P, 62g C, 14g F

@andrewx nice meal plan today I like the high protein chocolate. A bit more of a shake would help.

 

[RoySimpson]

Forgot to add pics to the original post.

Pictures of:
myself (back and front)
homegym
testosterone I'm currently using
polenta + egg whites

@andrewx looking solid bro ill be following along!

 

[andrewx]

Great start to the log brother. I look forward to following along. Definitely room to work on the diet so we can make recommendations as you progress. First thing I noticed is there is a lot of bread. Great that you work from home so we can really experiment with some different meals.

I could switch my carbs from bread to rice, what would be the benefit?

 

[andrewx]

@andrewx nice meal plan today I like the high protein chocolate. A bit more of a shake would help.

I eat stuff like protein chocolate and protein bars in order to get fats and carbs as well. I go crazy over all protein sources, if I add protein shakes I’m going to run out of protein at the meals later in the day and be forced to eat carbs and fats. Do you think I should up my protein intake past 200g? I am actively limiting it otherwise I could easily go up to 300g based on how much I love chicken breast

 

[ballin2504]

Forgot to add pics to the original post.

Pictures of:
myself (back and front)
homegym
testosterone I'm currently using
polenta + egg whites

@andrewx awesome start to the log brother. Really good pics also.

 

[Tattooed Ref]

I don't understand why so many blame the pandemic for eating too much

the pandemic was great for me. It got me away from drinking beer to now only drinking bourbon!!!

 

[andrewx]

Quads Workout Today:

Squat:
3x9 70kg (with a couple more sets on warmup)

Leverage Hack Squat:
1x12 80kg
1x12 90kg
1x9 90kg

Leg Extension Machine:
3x12 40kg

Food:
2700 kcal - 216g Proteins, 277g Carbs, 76g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Tortilla Wrap + chicken breast + ketchup - 395kcal, 50g P, 30g C, 7g F
Meal 3 - Mac + Tuna + Light Mayo - 1205kcal, 89g P, 141g C, 28g F
Meal 4 - High Protein Chocolate (only 60%, last time eating this for a while) - 341kcal, 20g P, 17g C, 20g F
Meal 5 - Toast + PB - 379kcal, 13g P, 50g C, 13g F

 

[Tattooed Ref]

Good stuff!! Very detailed.

 

[LevButlerov]

I eat stuff like protein chocolate and protein bars in order to get fats and carbs as well. I go crazy over all protein sources, if I add protein shakes I’m going to run out of protein at the meals later in the day and be forced to eat carbs and fats. Do you think I should up my protein intake past 200g? I am actively limiting it otherwise I could easily go up to 300g based on how much I love chicken breast

I think you should up the protein, it wont hurt will just give you more gains imo @andrewx

 

[andrewx]

I think you should up the protein, it wont hurt will just give you more gains imo @andrewx

I will move more calories from carbs to protein then. I'll post at EOD my macros + food for the day.

 

[andrewx]

Bloodwork came in, 6 weeks after starting TRT.
As suspected I'm aromatizing hard af. So today I ordered Aromasin (alongside test E for a cycle + Anavar) from PSL (hoping it arrives soon, my sensitive nipples are getting kind of annoying).

My HDL dropped by 27% and my LDL dropped by 5% since before TRT. I've been neglecting cardio and have been eating some not really healthy fats, so I'll pay more attention to this for 1 month and redo the tests before starting Anavar. Also I will be adding 2 tsp of Fish oil per day.
Could it be the skewed ratio of T to E2 somehow affecting my HDL ???

Total T is at 700 in the morning before the shot, so I would assume the average would be somewhere around 900~ which is my target. (Free test results didn't arrive yet).

 

[andrewx]

Rest day today

Food:
2700 kcal - 243g Proteins, 248g Carbs, 80g Fats
Meal 1 - Tortilla Wrap + chicken breast + ketchup - 395kcal, 50g P, 30g C, 7g F
Meal 2 - Mac + chicken breast+ Light Mayo - 1024kcal, 82g P, 118g C, 24g F
Meal 3 - Apple - 73kcal, 16g C
Meal 4 - Oat + Protein + PB - 487kcal, 39g P, 40g C, 19g F
Meal 5 - Toast+ Smoked Salmon - 596kcal, 48g P, 36g C, 28g F
Meal 6 - Protein Shake - 120kcal, 24g P, 3g C, 1g F

 

[Masonic Bodybuilder]

I could switch my carbs from bread to rice, what would be the benefit?

Look at carbs that have more nutrition to them instead of "empty calories". Potatoes and sweet potatoes are a couple good options too. Things like bread just convert directly to sugar.

 

[Npcclassicphysique champ]

Bloodwork came in, 6 weeks after starting TRT.
As suspected I'm aromatizing hard af. So today I ordered Aromasin (alongside test E for a cycle + Anavar) from PSL (hoping it arrives soon, my sensitive nipples are getting kind of annoying).

My HDL dropped by 27% and my LDL dropped by 5% since before TRT. I've been neglecting cardio and have been eating some not really healthy fats, so I'll pay more attention to this for 1 month and redo the tests before starting Anavar. Also I will be adding 2 tsp of Fish oil per day.
Could it be the skewed ratio of T to E2 somehow affecting my HDL ???

Total T is at 700 in the morning before the shot, so I would assume the average would be somewhere around 900~ which is my target. (Free test results didn't arrive yet).

@andrewx yea you got high estrogen bro get some aromasin asap 10mgs EOD to start off

dont worry about cholesterol we'll dial in with your diet and fix lipids bro

and Test 700 and assuming 900 is all guess game bro wrong time wrong injection wrong body response could be difference of 30% on test

 

[Npcclassicphysique champ]

Rest day today

Food:
2700 kcal - 243g Proteins, 248g Carbs, 80g Fats
Meal 1 - Tortilla Wrap + chicken breast + ketchup - 395kcal, 50g P, 30g C, 7g F
Meal 2 - Mac + chicken breast+ Light Mayo - 1024kcal, 82g P, 118g C, 24g F
Meal 3 - Apple - 73kcal, 16g C
Meal 4 - Oat + Protein + PB - 487kcal, 39g P, 40g C, 19g F
Meal 5 - Toast+ Smoked Salmon - 596kcal, 48g P, 36g C, 28g F
Meal 6 - Protein Shake - 120kcal, 24g P, 3g C, 1g F

food we gotta tlk about this bro @andrewx
your protein is good but should go up like meal 3 should be a protein bar
and you lacking omega 3 fats in this add some walnuts and add 1/2 avocado per day

 

[Mobster]

I'd never not have an AI at the very least on hand on cycle. I never want to have to wait if I'm having issues

 

[andrewx]

Look at carbs that have more nutrition to them instead of "empty calories". Potatoes and sweet potatoes are a couple good options too. Things like bread just convert directly to sugar.

Roger. Just to make sure, rice is as good as potatoes? It's easier for me to batch prep a bunch of rice.

@andrewx yea you got high estrogen bro get some aromasin asap 10mgs EOD to start off

dont worry about cholesterol we'll dial in with your diet and fix lipids bro

and Test 700 and assuming 900 is all guess game bro wrong time wrong injection wrong body response could be difference of 30% on test

I will get bloodwork done for total T at different times (24h after shot and 48h). Tbh this isn't as important because 150mg/week seems like is the perfect dosage for TRT/cruise for me. Mostly just wanted to check that the gear ain't complete bunk and I'm just hallucinating high T.

food we gotta tlk about this bro @andrewx
your protein is good but should go up like meal 3 should be a protein bar
and you lacking omega 3 fats in this add some walnuts and add 1/2 avocado per day

Got it. Started adding 2tsp per day of fish oil, 1 avocado per day and 30g of walnuts.

I'd never not have an AI at the very least on hand on cycle. I never want to have to wait if I'm having issues

Based on what I read, for 150mg/week there is a small chance to aromatize this hard. But yes, I will make sure to have AI from now on.

 

[Npcclassicphysique champ]

I will get bloodwork done for total T at different times (24h after shot and 48h). Tbh this isn't as important because 150mg/week seems like is the perfect dosage for TRT/cruise for me. Mostly just wanted to check that the gear ain't complete bunk and I'm just hallucinating high T.

its going to depend bro if you feel good on 150 stay it @andrewx

 

[stevesmi]

Bloodwork came in, 6 weeks after starting TRT.
As suspected I'm aromatizing hard af. So today I ordered Aromasin (alongside test E for a cycle + Anavar) from PSL (hoping it arrives soon, my sensitive nipples are getting kind of annoying).

My HDL dropped by 27% and my LDL dropped by 5% since before TRT. I've been neglecting cardio and have been eating some not really healthy fats, so I'll pay more attention to this for 1 month and redo the tests before starting Anavar. Also I will be adding 2 tsp of Fish oil per day.
Could it be the skewed ratio of T to E2 somehow affecting my HDL ???

Total T is at 700 in the morning before the shot, so I would assume the average would be somewhere around 900~ which is my target. (Free test results didn't arrive yet).

@andrewx nice updates man. You are identifying things that need to be improved and you're working on it. That's the whole point of getting blood workand why I encourage it even on cycle sometimes

 

[BodyMonster34]

Bloodwork came in, 6 weeks after starting TRT.
As suspected I'm aromatizing hard af. So today I ordered Aromasin (alongside test E for a cycle + Anavar) from PSL (hoping it arrives soon, my sensitive nipples are getting kind of annoying).

My HDL dropped by 27% and my LDL dropped by 5% since before TRT. I've been neglecting cardio and have been eating some not really healthy fats, so I'll pay more attention to this for 1 month and redo the tests before starting Anavar. Also I will be adding 2 tsp of Fish oil per day.
Could it be the skewed ratio of T to E2 somehow affecting my HDL ???

Total T is at 700 in the morning before the shot, so I would assume the average would be somewhere around 900~ which is my target. (Free test results didn't arrive yet).

@andrewx bro you should see my HDL and LDL lolz. no good. but good that you doing good.

 

[andrewx]

@andrewx bro you should see my HDL and LDL lolz. no good. but good that you doing good.

Should I start eating texan red meat?

 

[BodyMonster34]

Should I start eating texan red meat?

bro yes. you need some texas meat but with tariffs it gonna be expensive for me to ship to you lolz

 

[ceo]

Bloodwork came in, 6 weeks after starting TRT.
As suspected I'm aromatizing hard af. So today I ordered Aromasin (alongside test E for a cycle + Anavar) from PSL (hoping it arrives soon, my sensitive nipples are getting kind of annoying).

My HDL dropped by 27% and my LDL dropped by 5% since before TRT. I've been neglecting cardio and have been eating some not really healthy fats, so I'll pay more attention to this for 1 month and redo the tests before starting Anavar. Also I will be adding 2 tsp of Fish oil per day.
Could it be the skewed ratio of T to E2 somehow affecting my HDL ???

Total T is at 700 in the morning before the shot, so I would assume the average would be somewhere around 900~ which is my target. (Free test results didn't arrive yet).

@andrewx bros much respect for this. You keeping an eye on your blood work. That's smart. That's how you live, a long healthy life.

 

[ROIDDERS]

Bloodwork came in, 6 weeks after starting TRT.
As suspected I'm aromatizing hard af. So today I ordered Aromasin (alongside test E for a cycle + Anavar) from PSL (hoping it arrives soon, my sensitive nipples are getting kind of annoying).

My HDL dropped by 27% and my LDL dropped by 5% since before TRT. I've been neglecting cardio and have been eating some not really healthy fats, so I'll pay more attention to this for 1 month and redo the tests before starting Anavar. Also I will be adding 2 tsp of Fish oil per day.
Could it be the skewed ratio of T to E2 somehow affecting my HDL ???

Total T is at 700 in the morning before the shot, so I would assume the average would be somewhere around 900~ which is my target. (Free test results didn't arrive yet).

@andrewx Excellent job man, you're taking care of your health. You should also consider donating blood that will help as well.
Make sure you're taking your support supplements, daily.

 

[Ulter]

Bloodwork came in, 6 weeks after starting TRT.
As suspected I'm aromatizing hard af. So today I ordered Aromasin (alongside test E for a cycle + Anavar) from PSL (hoping it arrives soon, my sensitive nipples are getting kind of annoying).

My HDL dropped by 27% and my LDL dropped by 5% since before TRT. I've been neglecting cardio and have been eating some not really healthy fats, so I'll pay more attention to this for 1 month and redo the tests before starting Anavar. Also I will be adding 2 tsp of Fish oil per day.
Could it be the skewed ratio of T to E2 somehow affecting my HDL ???

Total T is at 700 in the morning before the shot, so I would assume the average would be somewhere around 900~ which is my target. (Free test results didn't arrive yet).

@andrewx i think it looks great. I like how you were on top of your blood work. That's something that we as bodybuilders can all do very much better in the future.

 

[2Thick]

Rest day today

Food:
2700 kcal - 243g Proteins, 248g Carbs, 80g Fats
Meal 1 - Tortilla Wrap + chicken breast + ketchup - 395kcal, 50g P, 30g C, 7g F
Meal 2 - Mac + chicken breast+ Light Mayo - 1024kcal, 82g P, 118g C, 24g F
Meal 3 - Apple - 73kcal, 16g C
Meal 4 - Oat + Protein + PB - 487kcal, 39g P, 40g C, 19g F
Meal 5 - Toast+ Smoked Salmon - 596kcal, 48g P, 36g C, 28g F
Meal 6 - Protein Shake - 120kcal, 24g P, 3g C, 1g F

@andrewx the food looks good man. smoked salmon is interesting. i don't think i have ever smoked fish would be cool to try it

 

[andrewx]

Back+Biceps Workout Today:

Pullups (Bodyweight, neutral grip, slow and controlled eccentric):
1x8
1x7
1x6

Bent-Over Barbell Row:
2x8 60kg
1x7 60kg

Face pull (cable):
3x12 15kg

Bicep Curl (ez bar):
3x12 20kg

Food:
3100 kcal - 294g Proteins, 240g Carbs, 107g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Rice + chicken breast + mayo + avocado- 735kcal, 72g P, 41g C, 28g F
Meal 3 - Oat flakes + Protein + PB (strawberry on the side) - 605kcal, 61g P, 52g C, 15g F
Meal 4 - Wrap + Chicken breast (wallnuts on the side) - 526kcal, 53g P, 32g C, 20g F
Meal 5 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 6 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F

Accidental bulk day - 3100kcal today instead of 2700 as I forgot to log the wrap + chicken breast until EOD.
Workout was on point, juicy pump.

 

[andrewx]

@andrewx the food looks good man. smoked salmon is interesting. i don't think i have ever smoked fish would be cool to try it

I just buy it from the store tbh, these have been smoked as thin slices. I think it would be a pain in the ass to do it by yourself. But it's incredibly good.

 

[LevButlerov]

I just buy it from the store tbh, these have been smoked as thin slices. I think it would be a pain in the ass to do it by yourself. But it's incredibly good.

Yes smoking yourself is a headache, I tried lol @andrewx

 

[2Thick]

I just buy it from the store tbh, these have been smoked as thin slices. I think it would be a pain in the ass to do it by yourself. But it's incredibly good.

yeah i think you can buy those smokers. i haven't tried it yet

 

[Noah Wixx]

Look at carbs that have more nutrition to them instead of "empty calories". Potatoes and sweet potatoes are a couple good options too. Things like bread just convert directly to sugar.

Ive been really liking quinoa, so many options Brussel Sprouts, Spinach, Brown Rice so many good clean carbs

 

[andrewx]

Rest Day today.

Food:
2726 kcal - 237g Proteins, 249g Carbs, 87g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Potatos in air fryer- 128kcal, 4g P, 27g C, 0g F
Meal 3 - Wrap + Chicken breast + Frozen veggies + Turkey Bacon - 808kcal, 87g P, 73g C, 18g F
Meal 4 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 5 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F
Meal 6 - Oats + Protein + PB (+ avocado eaten on the side) - 555kcal, 37g P, 41g C, 26g F

Photo of the wraps in meal 3. For now pretty much all other meals have been pictured in previous days.

Trying to:
- eat at least 1 avocado per day, salmon whenever possible and some walnuts each day (today I just couldn't fit them) for omega3 . (I'm taking 2 tsp of fish oil per day as well)
- eat more nutrient rich carbs, avoiding bread
- get as much protein in, minimum is 200g but I believe I can get 250g with ease and I'll shoot for 300g when I start taking Anavar.

 

[LevButlerov]

Rest Day today.

Food:
2726 kcal - 237g Proteins, 249g Carbs, 87g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Potatos in air fryer- 128kcal, 4g P, 27g C, 0g F
Meal 3 - Wrap + Chicken breast + Frozen veggies + Turkey Bacon - 808kcal, 87g P, 73g C, 18g F
Meal 4 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 5 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F
Meal 6 - Oats + Protein + PB (+ avocado eaten on the side) - 555kcal, 37g P, 41g C, 26g F

Photo of the wraps in meal 3. For now pretty much all other meals have been pictured in previous days.

Trying to:
- eat at least 1 avocado per day, salmon whenever possible and some walnuts each day (today I just couldn't fit them) for omega3 . (I'm taking 2 tsp of fish oil per day as well)
- eat more nutrient rich carbs, avoiding bread
- get as much protein in, minimum is 200g but I believe I can get 250g with ease and I'll shoot for 300g when I start taking Anavar.

I like you're trying to get fats in, perfect, smart food move. @andrewx
I do want to see you cardio up, how much are you doing?

 

[stevesmi]

Rest Day today.

Food:
2726 kcal - 237g Proteins, 249g Carbs, 87g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Potatos in air fryer- 128kcal, 4g P, 27g C, 0g F
Meal 3 - Wrap + Chicken breast + Frozen veggies + Turkey Bacon - 808kcal, 87g P, 73g C, 18g F
Meal 4 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 5 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F
Meal 6 - Oats + Protein + PB (+ avocado eaten on the side) - 555kcal, 37g P, 41g C, 26g F

Photo of the wraps in meal 3. For now pretty much all other meals have been pictured in previous days.

Trying to:
- eat at least 1 avocado per day, salmon whenever possible and some walnuts each day (today I just couldn't fit them) for omega3 . (I'm taking 2 tsp of fish oil per day as well)
- eat more nutrient rich carbs, avoiding bread
- get as much protein in, minimum is 200g but I believe I can get 250g with ease and I'll shoot for 300g when I start taking Anavar.

@andrewx you won't go wrong with potatoes in the air fryer. easily the best way to make them for sure. i like them with some coconut yogurt perfect!

 

[BodyMonster34]

Rest Day today.

Food:
2726 kcal - 237g Proteins, 249g Carbs, 87g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Potatos in air fryer- 128kcal, 4g P, 27g C, 0g F
Meal 3 - Wrap + Chicken breast + Frozen veggies + Turkey Bacon - 808kcal, 87g P, 73g C, 18g F
Meal 4 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 5 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F
Meal 6 - Oats + Protein + PB (+ avocado eaten on the side) - 555kcal, 37g P, 41g C, 26g F

Photo of the wraps in meal 3. For now pretty much all other meals have been pictured in previous days.

Trying to:
- eat at least 1 avocado per day, salmon whenever possible and some walnuts each day (today I just couldn't fit them) for omega3 . (I'm taking 2 tsp of fish oil per day as well)
- eat more nutrient rich carbs, avoiding bread
- get as much protein in, minimum is 200g but I believe I can get 250g with ease and I'll shoot for 300g when I start taking Anavar.

@andrewx bro that some big eating for the day. 6 meals looking great. i love this for sure. keep it up

 

[ceo]

Rest Day today.

Food:
2726 kcal - 237g Proteins, 249g Carbs, 87g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Potatos in air fryer- 128kcal, 4g P, 27g C, 0g F
Meal 3 - Wrap + Chicken breast + Frozen veggies + Turkey Bacon - 808kcal, 87g P, 73g C, 18g F
Meal 4 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 5 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F
Meal 6 - Oats + Protein + PB (+ avocado eaten on the side) - 555kcal, 37g P, 41g C, 26g F

Photo of the wraps in meal 3. For now pretty much all other meals have been pictured in previous days.

Trying to:
- eat at least 1 avocado per day, salmon whenever possible and some walnuts each day (today I just couldn't fit them) for omega3 . (I'm taking 2 tsp of fish oil per day as well)
- eat more nutrient rich carbs, avoiding bread
- get as much protein in, minimum is 200g but I believe I can get 250g with ease and I'll shoot for 300g when I start taking Anavar.

@andrewx bros all in with this. keep up the good work.

i love me some potatoes in the air fryer

 

[andrewx]

I like you're trying to get fats in, perfect, smart food move. @andrewx
I do want to see you cardio up, how much are you doing?

I’m doing at least half an hour everyday on the treadmill plus quite a lot of running around with my son

 

[Mobster]

Rest Day today.

Food:
2726 kcal - 237g Proteins, 249g Carbs, 87g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Potatos in air fryer- 128kcal, 4g P, 27g C, 0g F
Meal 3 - Wrap + Chicken breast + Frozen veggies + Turkey Bacon - 808kcal, 87g P, 73g C, 18g F
Meal 4 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 5 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F
Meal 6 - Oats + Protein + PB (+ avocado eaten on the side) - 555kcal, 37g P, 41g C, 26g F

Photo of the wraps in meal 3. For now pretty much all other meals have been pictured in previous days.

Trying to:
- eat at least 1 avocado per day, salmon whenever possible and some walnuts each day (today I just couldn't fit them) for omega3 . (I'm taking 2 tsp of fish oil per day as well)
- eat more nutrient rich carbs, avoiding bread
- get as much protein in, minimum is 200g but I believe I can get 250g with ease and I'll shoot for 300g when I start taking Anavar.

I'm seeing sauce on the wraps

 

[andrewx]

I'm seeing sauce on the wraps

plain ol' ketchup. 40kcal/100g, I use 50g for my wraps

 

[Ulter]

Rest Day today.

Food:
2726 kcal - 237g Proteins, 249g Carbs, 87g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Potatos in air fryer- 128kcal, 4g P, 27g C, 0g F
Meal 3 - Wrap + Chicken breast + Frozen veggies + Turkey Bacon - 808kcal, 87g P, 73g C, 18g F
Meal 4 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 5 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F
Meal 6 - Oats + Protein + PB (+ avocado eaten on the side) - 555kcal, 37g P, 41g C, 26g F

Photo of the wraps in meal 3. For now pretty much all other meals have been pictured in previous days.

Trying to:
- eat at least 1 avocado per day, salmon whenever possible and some walnuts each day (today I just couldn't fit them) for omega3 . (I'm taking 2 tsp of fish oil per day as well)
- eat more nutrient rich carbs, avoiding bread
- get as much protein in, minimum is 200g but I believe I can get 250g with ease and I'll shoot for 300g when I start taking Anavar.

@andrewx avocados look good man. and salmon and walnuts.

Those are some great sources of good fats.

 

[2Thick]

Rest Day today.

Food:
2726 kcal - 237g Proteins, 249g Carbs, 87g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Potatos in air fryer- 128kcal, 4g P, 27g C, 0g F
Meal 3 - Wrap + Chicken breast + Frozen veggies + Turkey Bacon - 808kcal, 87g P, 73g C, 18g F
Meal 4 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 5 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F
Meal 6 - Oats + Protein + PB (+ avocado eaten on the side) - 555kcal, 37g P, 41g C, 26g F

Photo of the wraps in meal 3. For now pretty much all other meals have been pictured in previous days.

Trying to:
- eat at least 1 avocado per day, salmon whenever possible and some walnuts each day (today I just couldn't fit them) for omega3 . (I'm taking 2 tsp of fish oil per day as well)
- eat more nutrient rich carbs, avoiding bread
- get as much protein in, minimum is 200g but I believe I can get 250g with ease and I'll shoot for 300g when I start taking Anavar.

@andrewx wow 6 meals. this is a great way to get some quality muscle mass. i love your improvements keep it up !

 

[RoySimpson]

Rest day today

Food:
2700 kcal - 243g Proteins, 248g Carbs, 80g Fats
Meal 1 - Tortilla Wrap + chicken breast + ketchup - 395kcal, 50g P, 30g C, 7g F
Meal 2 - Mac + chicken breast+ Light Mayo - 1024kcal, 82g P, 118g C, 24g F
Meal 3 - Apple - 73kcal, 16g C
Meal 4 - Oat + Protein + PB - 487kcal, 39g P, 40g C, 19g F
Meal 5 - Toast+ Smoked Salmon - 596kcal, 48g P, 36g C, 28g F
Meal 6 - Protein Shake - 120kcal, 24g P, 3g C, 1g F

@andrewx solid food on the rest day bro!

 

[andrewx]

Shoulders+Hamstrings Workout Today:

Barbell Shoulder Press:
3x10 40kg

Lateral Raise (Sitting, slightly leaned forward):
3x12 5kg

RDL:
3x10 70kg

Shrug (Barbell, Fat grip for a bit of forearm workout):
3x12 70kg

Seated Leg Curl:
3x12 40kg

Food:
2682 kcal - 305g Proteins, 197g Carbs, 75g Fats
Meal 1 - 2x Protein bar + blackberries - 476kcal, 35g P, 32g C, 21g F
Meal 2 - Chicken breast + Spinach - 575kcal, 82g P, 14g C, 12g F
Meal 3 - Polenta + Egg whites + cheddar | Protein Shake | Walnuts - 641kcal, 70g P, 41g C, 21g F
Meal 4 - Mac + Chicken Breast + Avocado + Ketchup - 800kcal, 78g P, 77g C, 17g F
Meal 5 - Lean pork steak - 200kcal, 40g P, 2g C, 3g F

 

[RoySimpson]

Rest Day today.

Food:
2726 kcal - 237g Proteins, 249g Carbs, 87g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Potatos in air fryer- 128kcal, 4g P, 27g C, 0g F
Meal 3 - Wrap + Chicken breast + Frozen veggies + Turkey Bacon - 808kcal, 87g P, 73g C, 18g F
Meal 4 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 5 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F
Meal 6 - Oats + Protein + PB (+ avocado eaten on the side) - 555kcal, 37g P, 41g C, 26g F

Photo of the wraps in meal 3. For now pretty much all other meals have been pictured in previous days.

Trying to:
- eat at least 1 avocado per day, salmon whenever possible and some walnuts each day (today I just couldn't fit them) for omega3 . (I'm taking 2 tsp of fish oil per day as well)
- eat more nutrient rich carbs, avoiding bread
- get as much protein in, minimum is 200g but I believe I can get 250g with ease and I'll shoot for 300g when I start taking Anavar.

@andrewx food prep is on point bro!

 

[ballin2504]

Rest day today

Food:
2700 kcal - 243g Proteins, 248g Carbs, 80g Fats
Meal 1 - Tortilla Wrap + chicken breast + ketchup - 395kcal, 50g P, 30g C, 7g F
Meal 2 - Mac + chicken breast+ Light Mayo - 1024kcal, 82g P, 118g C, 24g F
Meal 3 - Apple - 73kcal, 16g C
Meal 4 - Oat + Protein + PB - 487kcal, 39g P, 40g C, 19g F
Meal 5 - Toast+ Smoked Salmon - 596kcal, 48g P, 36g C, 28g F
Meal 6 - Protein Shake - 120kcal, 24g P, 3g C, 1g F

@andrewx now that’s a good rest day brother

 

[LevButlerov]

I’m doing at least half an hour everyday on the treadmill plus quite a lot of running around with my son

If you can do 30min post workout and 10min pre.

 

[andrewx]

If you can do 30min post workout and 10min pre.

I do 10-15 min pre workout. But I’m too tired after a workout to do another 30, I usually space it out

 

[andrewx]

Rest day today.

2678 kcal - 248g Proteins, 244g Carbs, 79g Fats
Meal 1 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 2 - Lentils + Chicken Breast + ketchup - 491 kcal, 79g P, 26g C, 5g F
Meal 3 - Pasta + Pork Lean + ketchup (walnuts on the side - 775 kcal, 73g P, 80g C, 18g F
Meal 4 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 5 - Rice + Salmon + Frozen veggies + Sauce - 558kcal, 23g P, 51g C, 27g F

No avocado today, they haven't ripen yet

 

[LevButlerov]

I do 10-15 min pre workout. But I’m too tired after a workout to do another 30, I usually space it out

Go with 30min pre and 15min post then.

 

[Tiger Salman Khan]

Rest day today.

2678 kcal - 248g Proteins, 244g Carbs, 79g Fats
Meal 1 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 2 - Lentils + Chicken Breast + ketchup - 491 kcal, 79g P, 26g C, 5g F
Meal 3 - Pasta + Pork Lean + ketchup (walnuts on the side - 775 kcal, 73g P, 80g C, 18g F
Meal 4 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 5 - Rice + Salmon + Frozen veggies + Sauce - 558kcal, 23g P, 51g C, 27g F

No avocado today, they haven't ripen yet

@andrewx Meals look good bro....what's your favourite go to meal?

 

[andrewx]

@andrewx Meals look good bro....what's your favourite go to meal?

It would have to be polenta/grits, egg whites and cheddar cheese slices (the ronnie coleman special). But it's so damn messy, egg whites always stick to the pan so it needs a deep scrub.

 

[Noah Wixx]

Rest Day today.

Food:
2726 kcal - 237g Proteins, 249g Carbs, 87g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Potatos in air fryer- 128kcal, 4g P, 27g C, 0g F
Meal 3 - Wrap + Chicken breast + Frozen veggies + Turkey Bacon - 808kcal, 87g P, 73g C, 18g F
Meal 4 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 5 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F
Meal 6 - Oats + Protein + PB (+ avocado eaten on the side) - 555kcal, 37g P, 41g C, 26g F

Photo of the wraps in meal 3. For now pretty much all other meals have been pictured in previous days.

Trying to:
- eat at least 1 avocado per day, salmon whenever possible and some walnuts each day (today I just couldn't fit them) for omega3 . (I'm taking 2 tsp of fish oil per day as well)
- eat more nutrient rich carbs, avoiding bread
- get as much protein in, minimum is 200g but I believe I can get 250g with ease and I'll shoot for 300g when I start taking Anavar.

All good high quality meals.

 

[andrewx]

Chest+Triceps Workout Today:

Incline Bench Press:
3x8 60kg

SkullCrushers:
1x12 20kg
2x8 20kg

Food:
2692 kcal - 278g Proteins, 265g Carbs, 59g Fats
Meal 1 - Polenta + Egg whites + cheddar (strawberries on the side) - 448kcal, 44g P, 47g C, 8g F
Meal 2 - Beef + Lentils (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 3 - Lean pork steak + Mac (walnuts on the side) - 775kcal, 73g P, 80g C, 18g F
Meal 4 - Protein Oats - 427kcal, 36g P, 40g C, 14g F
Meal 5 - Schnitzel - 552kcal, 74g P, 48g C, 7g F

 

[ballin2504]

Rest Day today.

Food:
2726 kcal - 237g Proteins, 249g Carbs, 87g Fats
Meal 1 - Polenta + Egg whites + cheddar - 391kcal, 43g P, 37g C, 7g F
Meal 2 - Potatos in air fryer- 128kcal, 4g P, 27g C, 0g F
Meal 3 - Wrap + Chicken breast + Frozen veggies + Turkey Bacon - 808kcal, 87g P, 73g C, 18g F
Meal 4 - Protein bar - 195kcal, 16g P, 12g C, 10g F
Meal 5 - Mac + Smoked Salmon + Ketchup (sounds horrible but it's literally the best thing I've cooked) - 650kcal, 50g P, 53g C, 26g F
Meal 6 - Oats + Protein + PB (+ avocado eaten on the side) - 555kcal, 37g P, 41g C, 26g F

Photo of the wraps in meal 3. For now pretty much all other meals have been pictured in previous days.

Trying to:
- eat at least 1 avocado per day, salmon whenever possible and some walnuts each day (today I just couldn't fit them) for omega3 . (I'm taking 2 tsp of fish oil per day as well)
- eat more nutrient rich carbs, avoiding bread
- get as much protein in, minimum is 200g but I believe I can get 250g with ease and I'll shoot for 300g when I start taking Anavar.

@andrewx the food is looking really good man. Love to see it.

 

[Npcclassicphysique champ]

Chest+Triceps Workout Today:

Incline Bench Press:
3x8 60kg

SkullCrushers:
1x12 20kg
2x8 20kg

Food:
2692 kcal - 278g Proteins, 265g Carbs, 59g Fats
Meal 1 - Polenta + Egg whites + cheddar (strawberries on the side) - 448kcal, 44g P, 47g C, 8g F
Meal 2 - Beef + Lentils (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 3 - Lean pork steak + Mac (walnuts on the side) - 775kcal, 73g P, 80g C, 18g F
Meal 4 - Protein Oats - 427kcal, 36g P, 40g C, 14g F
Meal 5 - Schnitzel - 552kcal, 74g P, 48g C, 7g F

eating real good!

but training just 3 exercises?

 

[rizzlekdizzle]

short workout bro - short on time for that one? if so that's better than nothing but otherwise you need more volume

 

[andrewx]

eating real good!

but training just 3 exercises?

short workout bro - short on time for that one? if so that's better than nothing but otherwise you need more volume

What else should I add ? I feel like it would be overtraining, after 3 sets of slow incline benching, I can barely hold the form for skullcrushers as my arms are shaking. Adding another chest/tricep exercise after these would be useless imo.

 

[rizzlekdizzle]

I usually aim for at least 3 exercises per muscle group. For instance another few sets of say - incline bench machine, also flys which would fatigue you differently and then hit triceps after

 

[andrewx]

I usually aim for at least 3 exercises per muscle group. For instance another few sets of say - incline bench machine, also flys which would fatigue you differently and then hit triceps after

I would love an incline bench machine or a smith machine but I'm very short on space, I will eventually build a shed for a gym but for now I gotta get everything inside this 4x4m room

 

[andrewx]

Rest day today.

2798 kcal - 251g Proteins, 233g Carbs, 101g Fats
Meal 1 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 2 - Toast + Salmon (raspberry on the side) - 442 kcal, 27g P, 50g C, 15g F
Meal 3 - Chicken Breast + Tortilla Wrap + avocado - 628 kcal, 74g P, 32g C, 21g F
Meal 4 - 2x Protein Bar - 390kcal, 32g P, 24g C, 20g F
Meal 5 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 6 - Lean Pork Steak (walnuts + strawberries on the side) - 485kcal, 46g P, 32g C, 17g F

 

[25homes]

Good is great

 

[Npcclassicphysique champ]

What else should I add ? I feel like it would be overtraining, after 3 sets of slow incline benching, I can barely hold the form for skullcrushers as my arms are shaking. Adding another chest/tricep exercise after these would be useless imo.

minimum same exercises 2 more sets bro to start just use less weight and more volume @andrewx

 

[andrewx]

Got my AI, started taking 0.5mg E3.5D, will repeat bloodwork and see if I need to increase the frequency.

Had to order from my local dealer, it got here in 1 day. PSL is taking longer than I expected, order is still not sent.

 

[andrewx]

Quads Workout Today:

Squat:
3x12 70kg

Leverage Hack Squat:
3x12 90kg

Leg Extension Machine:
3x12 40kg

Food:
2731 kcal - 263g Proteins, 243g Carbs, 87g Fats
Meal 1 - Lentils + beef (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 2 - Tortilla Wrap + chicken breast + avocado + ketchup (+ protein bar after) - 727kcal, 71g P, 55g C, 27g F
Meal 3 - Tortilla Wrap + chicken breast + frozen veggies + ketchup (+ protein bar after) - 957kcal, 102g P, 95g C, 22g F
Meal 4 - Protein Oats (walnuts on the side) - 558kcal, 39g P, 40g C, 27g F

 

[LevButlerov]

Rest day today.

2798 kcal - 251g Proteins, 233g Carbs, 101g Fats
Meal 1 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 2 - Toast + Salmon (raspberry on the side) - 442 kcal, 27g P, 50g C, 15g F
Meal 3 - Chicken Breast + Tortilla Wrap + avocado - 628 kcal, 74g P, 32g C, 21g F
Meal 4 - 2x Protein Bar - 390kcal, 32g P, 24g C, 20g F
Meal 5 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 6 - Lean Pork Steak (walnuts + strawberries on the side) - 485kcal, 46g P, 32g C, 17g F

Walnuts are a great addition.

Got my AI, started taking 0.5mg E3.5D, will repeat bloodwork and see if I need to increase the frequency.

Had to order from my local dealer, it got here in 1 day. PSL is taking longer than I expected, order is still not sent.

@andrewx what brand is this?

Quads Workout Today:

Squat:
3x12 70kg

Leverage Hack Squat:
3x12 90kg

Leg Extension Machine:
3x12 40kg

Food:
2731 kcal - 263g Proteins, 243g Carbs, 87g Fats
Meal 1 - Lentils + beef (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 2 - Tortilla Wrap + chicken breast + avocado + ketchup (+ protein bar after) - 727kcal, 71g P, 55g C, 27g F
Meal 3 - Tortilla Wrap + chicken breast + frozen veggies + ketchup (+ protein bar after) - 957kcal, 102g P, 95g C, 22g F
Meal 4 - Protein Oats (walnuts on the side) - 558kcal, 39g P, 40g C, 27g F

I like that pic looks like a burrito
You protein is going up, closing in on 300grams can you push it?

 

[andrewx]

Walnuts are a great addition.

@andrewx what brand is this?


I like that pic looks like a burrito
You protein is going up, closing in on 300grams can you push it?

Its hilma biocare, the only brand I could find locally.
Yeah I could, some days I do go to 300g but sacrificing some of the carbs would affect my workouts and overall routine imo.

 

[Mobster]

I like the leverage squats (I have one)

 

[stevesmi]

Quads Workout Today:

Squat:
3x12 70kg

Leverage Hack Squat:
3x12 90kg

Leg Extension Machine:
3x12 40kg

Food:
2731 kcal - 263g Proteins, 243g Carbs, 87g Fats
Meal 1 - Lentils + beef (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 2 - Tortilla Wrap + chicken breast + avocado + ketchup (+ protein bar after) - 727kcal, 71g P, 55g C, 27g F
Meal 3 - Tortilla Wrap + chicken breast + frozen veggies + ketchup (+ protein bar after) - 957kcal, 102g P, 95g C, 22g F
Meal 4 - Protein Oats (walnuts on the side) - 558kcal, 39g P, 40g C, 27g F

@andrewx quads are looking solid. nice food man. that looks like some good mexican food

 

[BodyMonster34]

Quads Workout Today:

Squat:
3x12 70kg

Leverage Hack Squat:
3x12 90kg

Leg Extension Machine:
3x12 40kg

Food:
2731 kcal - 263g Proteins, 243g Carbs, 87g Fats
Meal 1 - Lentils + beef (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 2 - Tortilla Wrap + chicken breast + avocado + ketchup (+ protein bar after) - 727kcal, 71g P, 55g C, 27g F
Meal 3 - Tortilla Wrap + chicken breast + frozen veggies + ketchup (+ protein bar after) - 957kcal, 102g P, 95g C, 22g F
Meal 4 - Protein Oats (walnuts on the side) - 558kcal, 39g P, 40g C, 27g F

@andrewx Bro,Nice results on this and good job with the training. Want to see more red meat though.

 

[ceo]

Quads Workout Today:

Squat:
3x12 70kg

Leverage Hack Squat:
3x12 90kg

Leg Extension Machine:
3x12 40kg

Food:
2731 kcal - 263g Proteins, 243g Carbs, 87g Fats
Meal 1 - Lentils + beef (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 2 - Tortilla Wrap + chicken breast + avocado + ketchup (+ protein bar after) - 727kcal, 71g P, 55g C, 27g F
Meal 3 - Tortilla Wrap + chicken breast + frozen veggies + ketchup (+ protein bar after) - 957kcal, 102g P, 95g C, 22g F
Meal 4 - Protein Oats (walnuts on the side) - 558kcal, 39g P, 40g C, 27g F

@andrewx bros squat and hack squat are #1.

i like 4 meals. that a lot of nutritious food. sound pretty heavy in your system

 

[ROIDDERS]

Quads Workout Today:

Squat:
3x12 70kg

Leverage Hack Squat:
3x12 90kg

Leg Extension Machine:
3x12 40kg

Food:
2731 kcal - 263g Proteins, 243g Carbs, 87g Fats
Meal 1 - Lentils + beef (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 2 - Tortilla Wrap + chicken breast + avocado + ketchup (+ protein bar after) - 727kcal, 71g P, 55g C, 27g F
Meal 3 - Tortilla Wrap + chicken breast + frozen veggies + ketchup (+ protein bar after) - 957kcal, 102g P, 95g C, 22g F
Meal 4 - Protein Oats (walnuts on the side) - 558kcal, 39g P, 40g C, 27g F

@andrewx looking amazing on this setup. some nice looking food and i like the workouts you are doing.

 

[Ulter]

Quads Workout Today:

Squat:
3x12 70kg

Leverage Hack Squat:
3x12 90kg

Leg Extension Machine:
3x12 40kg

Food:
2731 kcal - 263g Proteins, 243g Carbs, 87g Fats
Meal 1 - Lentils + beef (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 2 - Tortilla Wrap + chicken breast + avocado + ketchup (+ protein bar after) - 727kcal, 71g P, 55g C, 27g F
Meal 3 - Tortilla Wrap + chicken breast + frozen veggies + ketchup (+ protein bar after) - 957kcal, 102g P, 95g C, 22g F
Meal 4 - Protein Oats (walnuts on the side) - 558kcal, 39g P, 40g C, 27g F

@andrewx You're looking really good on this. Nice protein and nice calorie consumption. Squats are looking on point.

 

[2Thick]

Quads Workout Today:

Squat:
3x12 70kg

Leverage Hack Squat:
3x12 90kg

Leg Extension Machine:
3x12 40kg

Food:
2731 kcal - 263g Proteins, 243g Carbs, 87g Fats
Meal 1 - Lentils + beef (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 2 - Tortilla Wrap + chicken breast + avocado + ketchup (+ protein bar after) - 727kcal, 71g P, 55g C, 27g F
Meal 3 - Tortilla Wrap + chicken breast + frozen veggies + ketchup (+ protein bar after) - 957kcal, 102g P, 95g C, 22g F
Meal 4 - Protein Oats (walnuts on the side) - 558kcal, 39g P, 40g C, 27g F

@andrewx Nice job man. I like to hack Squat and the leg extensions. That's a good leg training session, nothing too fancy but it does the job.

 

[andrewx]

@andrewx quads are looking solid. nice food man. that looks like some good mexican food

Thanks bro, it sure tastes like mexican

@andrewx Bro,Nice results on this and good job with the training. Want to see more red meat though.

I tried but I just can't man. I grew up on pork and chicken. I just can't stand the taste of beef unless it's an expensive cut. Ain't nobody got money for that

@andrewx bros squat and hack squat are #1.

i like 4 meals. that a lot of nutritious food. sound pretty heavy in your system

Depends on how busy I am, I love to split them up even into 6 meals. I have mealprepped a bunch of chicken and rice now so it should be easy

@andrewx looking amazing on this setup. some nice looking food and i like the workouts you are doing.

Thanks man, love to hear it

@andrewx You're looking really good on this. Nice protein and nice calorie consumption. Squats are looking on point.

Yes sir. I want to push hard and get to 100kg 3x12 with slow tempo and nice form, hopefully I can do that on 1 cycle of anavar but I might be overestimating it's effects

@andrewx Nice job man. I like to hack Squat and the leg extensions. That's a good leg training session, nothing too fancy but it does the job.

Thanks bro, I might throw in some walking lunges once in a while but besides that this is pretty much what I plan to do for the foreseeable future for quads. I tried Bulgarian split squats but they are mostly training my mental strength rather than the quads haha

 

[andrewx]

Rest day today.

2732 kcal - 242g Proteins, 273g Carbs, 83g Fats
Meal 1 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 2 - toast + turkey ham + avocado - 418 kcal, 33g P, 26g C, 519g F
Meal 3 - 2x protein bar + raspberry - 427 kcal, 41g P, 60g C, 17g F
Meal 4 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 5 - rice + chicken and salmon + toast - 987kcal, 97g P, 101g C, 19g F

 

[Napa1020]

I don't understand why so many blame the pandemic for eating too much

Just an excuse. I had one of my best physique during covid

 

[LevButlerov]

Its hilma biocare, the only brand I could find locally.
Yeah I could, some days I do go to 300g but sacrificing some of the carbs would affect my workouts and overall routine imo.

what country are you in? you should be able to order online. @andrewx

 

[BodyMonster34]

Thanks bro, it sure tastes like mexican

I tried but I just can't man. I grew up on pork and chicken. I just can't stand the taste of beef unless it's an expensive cut. Ain't nobody got money for that

Depends on how busy I am, I love to split them up even into 6 meals. I have mealprepped a bunch of chicken and rice now so it should be easy

Thanks man, love to hear it

Yes sir. I want to push hard and get to 100kg 3x12 with slow tempo and nice form, hopefully I can do that on 1 cycle of anavar but I might be overestimating it's effects

Thanks bro, I might throw in some walking lunges once in a while but besides that this is pretty much what I plan to do for the foreseeable future for quads. I tried Bulgarian split squats but they are mostly training my mental strength rather than the quads haha

bro you broke my heart. you gotta try texas grassfed beef

 

[ceo]

Thanks bro, it sure tastes like mexican

I tried but I just can't man. I grew up on pork and chicken. I just can't stand the taste of beef unless it's an expensive cut. Ain't nobody got money for that

Depends on how busy I am, I love to split them up even into 6 meals. I have mealprepped a bunch of chicken and rice now so it should be easy

Thanks man, love to hear it

Yes sir. I want to push hard and get to 100kg 3x12 with slow tempo and nice form, hopefully I can do that on 1 cycle of anavar but I might be overestimating it's effects

Thanks bro, I might throw in some walking lunges once in a while but besides that this is pretty much what I plan to do for the foreseeable future for quads. I tried Bulgarian split squats but they are mostly training my mental strength rather than the quads haha

@andrewx Bros. Good point for sure.

 

[RoySimpson]

Quads Workout Today:

Squat:
3x12 70kg

Leverage Hack Squat:
3x12 90kg

Leg Extension Machine:
3x12 40kg

Food:
2731 kcal - 263g Proteins, 243g Carbs, 87g Fats
Meal 1 - Lentils + beef (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 2 - Tortilla Wrap + chicken breast + avocado + ketchup (+ protein bar after) - 727kcal, 71g P, 55g C, 27g F
Meal 3 - Tortilla Wrap + chicken breast + frozen veggies + ketchup (+ protein bar after) - 957kcal, 102g P, 95g C, 22g F
Meal 4 - Protein Oats (walnuts on the side) - 558kcal, 39g P, 40g C, 27g F

@andrewx solid food log bro!

 

[andrewx]

what country are you in? you should be able to order online. @andrewx

Romania, I did order from PSL but its taking them a long time to send it

 

[ROIDDERS]

Thanks bro, it sure tastes like mexican

I tried but I just can't man. I grew up on pork and chicken. I just can't stand the taste of beef unless it's an expensive cut. Ain't nobody got money for that

Depends on how busy I am, I love to split them up even into 6 meals. I have mealprepped a bunch of chicken and rice now so it should be easy

Thanks man, love to hear it

Yes sir. I want to push hard and get to 100kg 3x12 with slow tempo and nice form, hopefully I can do that on 1 cycle of anavar but I might be overestimating it's effects

Thanks bro, I might throw in some walking lunges once in a while but besides that this is pretty much what I plan to do for the foreseeable future for quads. I tried Bulgarian split squats but they are mostly training my mental strength rather than the quads haha

EVO love!

 

[Ulter]

Thanks bro, it sure tastes like mexican

I tried but I just can't man. I grew up on pork and chicken. I just can't stand the taste of beef unless it's an expensive cut. Ain't nobody got money for that

Depends on how busy I am, I love to split them up even into 6 meals. I have mealprepped a bunch of chicken and rice now so it should be easy

Thanks man, love to hear it

Yes sir. I want to push hard and get to 100kg 3x12 with slow tempo and nice form, hopefully I can do that on 1 cycle of anavar but I might be overestimating it's effects

Thanks bro, I might throw in some walking lunges once in a while but besides that this is pretty much what I plan to do for the foreseeable future for quads. I tried Bulgarian split squats but they are mostly training my mental strength rather than the quads haha

anavar is good for strength. but its not crazy good like tren

 

[2Thick]

Thanks bro, it sure tastes like mexican

I tried but I just can't man. I grew up on pork and chicken. I just can't stand the taste of beef unless it's an expensive cut. Ain't nobody got money for that

Depends on how busy I am, I love to split them up even into 6 meals. I have mealprepped a bunch of chicken and rice now so it should be easy

Thanks man, love to hear it

Yes sir. I want to push hard and get to 100kg 3x12 with slow tempo and nice form, hopefully I can do that on 1 cycle of anavar but I might be overestimating it's effects

Thanks bro, I might throw in some walking lunges once in a while but besides that this is pretty much what I plan to do for the foreseeable future for quads. I tried Bulgarian split squats but they are mostly training my mental strength rather than the quads haha

You got it going on.

 

[Tiger Salman Khan]

Rest day today.

2732 kcal - 242g Proteins, 273g Carbs, 83g Fats
Meal 1 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 2 - toast + turkey ham + avocado - 418 kcal, 33g P, 26g C, 519g F
Meal 3 - 2x protein bar + raspberry - 427 kcal, 41g P, 60g C, 17g F
Meal 4 - Protein oatmeal - 427 kcal, 36g P, 40g C, 14g F
Meal 5 - rice + chicken and salmon + toast - 987kcal, 97g P, 101g C, 19g F

@andrewx good diet update bro...keep up the consistency........

 

[andrewx]

Back+Biceps Workout Today:

Pullups (Bodyweight, neutral grip, slow and controlled eccentric):
2x8
1x6

Bent-Over Barbell Row:
2x12 60kg
1x12 20kg
(progressed a bit on the pullups and more reps on the first sets of rows, I just couldn't do proper reps anymore so I switched to the empty bar to finish off)

Face pull (cable):
3x12 20kg

Bicep Curl (ez bar):
3x12 20kg

Food:
2608 kcal - 232g Proteins, 218g Carbs, 90g Fats
Meal 1 - Wrap + Chicken Breast + Cheese + ketchup (some sort of poor-man's pizza) - 752kcal, 64g P, 66g C, 24g F
Meal 2 - Rice + chicken breast + avocado + ketchup - 518kcal, 50g P, 41g C, 15g F
Meal 3 - Rice + chicken breast + ketchup / protein oatflakes (2 meals in 1, post workout) - 817kcal, 84g P, 78g C, 17g F
Meal 4 - 2x Protein bar (Walnuts on the side) - 521kcal, 35g P, 25g C, 33g F

A bit low on the protein side, and I didn't hit my goal of 2.7k calories, it was a busy day but that rice and chicken breast meal prep came in clutch.

Also PSL finally sent the order, so hopefully the Anavar arrives next week so I can start a cycle.

 

[Noah Wixx]

Quads Workout Today:

Squat:
3x12 70kg

Leverage Hack Squat:
3x12 90kg

Leg Extension Machine:
3x12 40kg

Food:
2731 kcal - 263g Proteins, 243g Carbs, 87g Fats
Meal 1 - Lentils + beef (raspberry on the side) - 490kcal, 50g P, 40g C, 12g F
Meal 2 - Tortilla Wrap + chicken breast + avocado + ketchup (+ protein bar after) - 727kcal, 71g P, 55g C, 27g F
Meal 3 - Tortilla Wrap + chicken breast + frozen veggies + ketchup (+ protein bar after) - 957kcal, 102g P, 95g C, 22g F
Meal 4 - Protein Oats (walnuts on the side) - 558kcal, 39g P, 40g C, 27g F

Nicely done with the diet and food selection