Approved Log Mimic contest prep cycle Log

[2Thick]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy really enjoy reading through your update. I like, how you're doing a nice Sunday, rest day, but you're also still doing maintenance on your body. How much sleep are you usually getting as well?

 

[RoySimpson]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy looking good bro! Will be following along!

 

[LevButlerov]

I really appreciate that but I don't want to do a log , possibly in the future I will do one

@Rudeus you definitely should log, you'll get huge benefits from it

 

[Noah Wixx]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

Fantastic update super detailed

 

[Menzy]

@Menzy really enjoy reading through your update. I like, how you're doing a nice Sunday, rest day, but you're also still doing maintenance on your body. How much sleep are you usually getting as well?

8 hour’s religiously every night man

 

[Menzy]

no

You look like you're growing in the pic @Menzy very strong physique. I would like to see you bump the protein by 30 grams a bit higher.

no worries at all

 

[Tiger Salman Khan]

WEEK 5 update.
okay so we are staring to loose some body fat and shape up nice i will post my current photo and atm at the end currently weighing 78kg


okay so nutrition l, look i’m going to be honest it’s been very boring everday pretty much looks the same atm

total calories 2248
Protein - 221 grams
carbs - 275 grams
fats - 31 grams
sugar 61 grams if anyone is interested

BREAKFAST - 3 scoops of whey protein and 2 banana with 30 g honey and pink himalayan salt

LUNCH - 400 grams shredded chicken breast

DINNER - one family size jasmine rice 448 grams

and that’s the day done


GEAR PROTOCOL
400mg test e
400mg primo e
@R&Dpharma



WORKOUT SPLIT

MONDAY - chest
•4 sets flat dumbbell press in a pyramid progressively overloading weight 12,10,8,6 reps
•3 sets incline smith machine 6-8 reps
•3 sets iron cross 8-12 reps
i’ve started this new exercise it’s basically a cable fly but your holding the swivel ball with no attachment on there and crossing your arms over eachother to really get that squeeze inbetween your chest - 8-12 reps for 3 sets

TUESDAY - legs
barbell squats 4 sets 10 reps
leg press 3 sets 10 reps
quad extensions 2 sets till failure
hamstring curls 2 sets till galore
lunges 20 per leg 2 sets
rdl 2 sets till failure
calve raises 2 sets 15-20 reps

WEDNESDAY - BACK
single arm lat pull down - 3x 8-12 reps
single arm row 3 sets 8-12 reps
lat pull down 3 sets 6-8 reps
lat pullover 3 sets 8-12 reps
chest supported seated row 3 sets 8-12 reps
dead stop smith machine row 2 sets till failure
rear delta via pec deck 2 sets 15-20 reps

THURSDAY - ARMS
JM PRESS 3 sets 8-12 reps
(alternate JM press with overhead extension every second session with same sets and reps
tricep push down - 3 sets 8-12 reps
bayesian curls 3 sets 8-12 reps
rope hammer curl 3 sets 8-12 reps
preacher curl 2 sets absolute failure

FRIDAY - SHOULDERS
3 sets shoulder press 8-12 reps
2 sets military press failure
3 sets single arm cable cuff raises 12,8,6 reps up every set
2 sets failure Front Y rope raises
2 sets failure read delta
2 sets failure babied the back cross cross cable raises then into a superset with preferred wieght of dumbbell and lateral raise until failure

SATURDAY - CARDIO AND ABS
1 hour cardio 10 incline 4.5km/h speed
4x super sets 15 reps each
leg raises
ab crunch machine

SUNDAY - REST
•sauna
•stretch
•slow steady state cardio




SUPPLEMENTS
•probiotic
•l glutamine
•creatine
•multivitamin
•semaglutide 0.5mg PW
•greens
•digestive enzymes
•fish oil
•milk thistle
•zinc
•magnesium






ILL POST WEEK 1 PHOTO THEN TODAYS PHOTO

lil shoutout to @R&Dpharma best gear i’ve used

@Menzy Good progress so far man.....amazing work........

 

[LevButlerov]

no

no worries at all

Let us know new protein level soon

 

[2Thick]

8 hour’s religiously every night man

that is key

 

[Menzy]

WEEK 6 UPDATE: sorry for the late drop on this one i will use photos corresponding to the correct week 6 day (wednesday)


GEAR : @R&Dpharma
okay so week 6 we are adding in 350mg of tren ace weekly and 40mg of winstrol daily
GEAR PROTOCOL
400 test e
400 primo e
350 tren ace
40mg winstrol daily

SUPPLEMENTS
L glutamine
L carnitine
Pro biotic
Digestive enzymes
Milk thistle
i have dropped the semaglutide as introducing new compounds
Greens
lemon juice
apple cider vinegar
Men’s multi




CALORIES : 2200
i am getting 10k steps or more everyday
CARDIO: 30-45 mins daily 6 incline 4.5km/h speed on treadmill
PROTEIN: 240g
CARBS: 200g
FAT: 49g


MY FOOD CONSITS OF:
Bagels
Rice cakes
Chicken breast
jasmine rice
Steam veggie bags
banana
honey
and that’s about it


TRAINING
MONDAY - LEGS
3x barbell squats 8-10 reps
3x leg press 8-10 reps
3x leg extensions 8-12 reps
3 x hamstring curls 8-12 reps
3x calve raises 15 reps
2 x rdl till failure
2 x 20 rep each leg lunges (weighted)

TUESDAY - CHEST
4 x 12,10,8,6 dumbbell flat press
3 x incline smith press 8-12 reps
3x iron cross 8-12 reps
2 x pec deck till failure

WEDNESDAY- BACK
3x single arm lat pull down 10,8,6
lat pull-down 3x 8-10 reps
single arm seated row (low lats) 10,8,6 x3 sets
chest supported seated row 3x 12,10,8
dead stop smith machine barbell row 3 sets 10,8,6 reps
rear delt pec fly 3x 15-20 reps

THURSDAY ARMS-
JM PRESS - 2x failure
tricep push down 3x 8-10 reps
overhead bent over extension 3x 8-10 reps
bayesian curls 3x 8-10 reps
hammer rope curls 3x 8-12 reps
machine preacher curls 3x 12,8,6

FRIDAY - SHOULDERS
dumbbell shoulder press x4 12,10,8,6
smith machine military press 2x failure
Front Y rope raises 2 x failure
shoulder shrugs 3x 8-10 reps
cable cuff lateral raise 3x per arm 8-10 reps
rear delta fly (pec deck) 2x till failure
behind the back criss cross shoulder fly (d handle) 2x 8-12 reps

SATURDAY - CARDIO AND ABS
4x superset 15 reps
leg raises and machine crunch
1 hour of 10 incline 4.5km/h speed on treadmill

SUNDAY REST
SAUNA
LOW INTENSITY CARDIO (walking)
stretch
hit macros


Here are some photos of where we are sitting atm

 

[LevButlerov]

WEEK 6 UPDATE: sorry for the late drop on this one i will use photos corresponding to the correct week 6 day (wednesday)


GEAR : @R&Dpharma
okay so week 6 we are adding in 350mg of tren ace weekly and 40mg of winstrol daily
GEAR PROTOCOL
400 test e
400 primo e
350 tren ace
40mg winstrol daily

SUPPLEMENTS
L glutamine
L carnitine
Pro biotic
Digestive enzymes
Milk thistle
i have dropped the semaglutide as introducing new compounds
Greens
lemon juice
apple cider vinegar
Men’s multi




CALORIES : 2200
i am getting 10k steps or more everyday
CARDIO: 30-45 mins daily 6 incline 4.5km/h speed on treadmill
PROTEIN: 240g
CARBS: 200g
FAT: 49g


MY FOOD CONSITS OF:
Bagels
Rice cakes
Chicken breast
jasmine rice
Steam veggie bags
banana
honey
and that’s about it


TRAINING
MONDAY - LEGS
3x barbell squats 8-10 reps
3x leg press 8-10 reps
3x leg extensions 8-12 reps
3 x hamstring curls 8-12 reps
3x calve raises 15 reps
2 x rdl till failure
2 x 20 rep each leg lunges (weighted)

TUESDAY - CHEST
4 x 12,10,8,6 dumbbell flat press
3 x incline smith press 8-12 reps
3x iron cross 8-12 reps
2 x pec deck till failure

WEDNESDAY- BACK
3x single arm lat pull down 10,8,6
lat pull-down 3x 8-10 reps
single arm seated row (low lats) 10,8,6 x3 sets
chest supported seated row 3x 12,10,8
dead stop smith machine barbell row 3 sets 10,8,6 reps
rear delt pec fly 3x 15-20 reps

THURSDAY ARMS-
JM PRESS - 2x failure
tricep push down 3x 8-10 reps
overhead bent over extension 3x 8-10 reps
bayesian curls 3x 8-10 reps
hammer rope curls 3x 8-12 reps
machine preacher curls 3x 12,8,6

FRIDAY - SHOULDERS
dumbbell shoulder press x4 12,10,8,6
smith machine military press 2x failure
Front Y rope raises 2 x failure
shoulder shrugs 3x 8-10 reps
cable cuff lateral raise 3x per arm 8-10 reps
rear delta fly (pec deck) 2x till failure
behind the back criss cross shoulder fly (d handle) 2x 8-12 reps

SATURDAY - CARDIO AND ABS
4x superset 15 reps
leg raises and machine crunch
1 hour of 10 incline 4.5km/h speed on treadmill

SUNDAY REST
SAUNA
LOW INTENSITY CARDIO (walking)
stretch
hit macros


Here are some photos of where we are sitting atm

Gaining the mass step by step get the foods up especially protein.

 

[Menzy]

Gaining the mass step by step get the foods up especially protein.

okay no worries

 

[LevButlerov]

okay no worries

More food is more mass

 

[Menzy]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

 

[LevButlerov]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

Progressing nicely but not much details on training, please add sets and exercises to start. @Menzy
The protein you can go up by 20 easy.

 

[RoySimpson]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

@Menzy solid work bro! lets add some of your training routine and exercises!

 

[Mobster]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

How's your progress been over the 7 weeks?

 

[Menzy]

How's your progress been over the 7 weeks?

it’s been good in my previous weeks i’ve been posting photos each week side by side there’s differnce for sure

 

[stevesmi]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

@Menzy you wont' go wrong on this
1 hour cardio per day is A+
You gotta build a strong heart.

 

[Ulter]

WEEK 7 UPDATE: GEAR PROTOCOL AND SUPPS

okay so coming into week 7
we are currently running @R&Dpharma products
400 test e PW
350 Tren ace PW
400 primo PW
40mg winstrol PD

strength is significantly starting to go out and we are starting to really progressively ober load on basically every lift.

SUPPLEMENTS:

okay so i have decided to add in retatrutide into the mix and i will be running that to the end of this “mimic prep” starting at 1mg PW and titrating up based on sides if more is needed.

•L glutamine
•Men’s multi
•zinc
•magnesium
•fish oil
•milk thistle
•apple cider vinegar
•greens
•lemon juice
•pro biotic
•digestive enzymes


FOOD: i have upped the calories to 2500
protein 260 grams
fats: 50 grams
carbs: 252 grams


Monday - chest
Tuesday - legs
Wednesday - back
thursday- arms
friday - shoulders
saturday - abs and cardio
sunday - rest (active rest day)


CARDIO- i have tried to incorporate 1 hour of cardio per day brining around 300 cals from slow steady state incline walking

@Menzy 1 hour of cardio is definitely some hardcore iron commitment. And I love your training splits. Maybe go easy on your shoulders, though.