Approved Log TRT - Masteron - HGH Recomp cycle Journal

[Acerico34]

you are truly building an amazing frame brother the cuts are coming hard @Acerico34

Much love bro , thank you

 

[stevesmi]

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

yeah appetite is a good sign. means your body is healthy. @Acerico34 keep up the good work

 

[BodyMonster34]

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

bro food looking good. @Acerico34 that look like clean texas beef to me. that is good

 

[Npcclassicphysique champ]

Much love bro , thank you

super EVO fam love brother

 

[Mobster]

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

Often ,as people get ripped, they will 'burn' faster as it were

 

[ceo]

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

bros nice job on this. the muscles look ripped! pumping some good weights @Acerico34

 

[2Thick]

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

The food looks tremendous on this. I think I'm gonna steal some of your food ideas. @Acerico34 looking good as always

 

[Ulter]

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

@Acerico34 dexa scan is amazing. pump training is on point. love to see it!

 

[ROIDDERS]

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

great job @Acerico34 EVO family is very impressed with this. the food looks yummy!

 

[RoySimpson]

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

@Acerico34 looking jacked bro! Food is on point!

 

[Noah Wixx]

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

Damn man u look fucking excellent

 

[ballin2504]

Some more food , been eating a good amount last few days appetite is growing so I think I am too.. though I’ve been focusing on getting leaner not bigger, DEXA scan showing I’m doing both. Trying to minimize fats but push carbs and protein. Looked quite full with a pump training Lats last night

@acrrico34 man you look lean as hell. You have an absolutely killer physique.

 

[Acerico34]

Thanks for all the positive comments guys i really appreciate it
I got back from a camping trip on Thursday from Sat before, off training for 8 days till yesterdays back session. I ate a few burgers, a large pizza, and a chicken fried steak breakfast and a few of my regular ground meat, tuna and turkey sandwiches. Did 1-2 buoy swims( wasn’t as good a swimmer as I remembered lol) 1-2 shortish hike/walks. Dropped of my 200mg Mast ( just on 200Cyp and 60mg Test E now) .

I got back home 3kg lighter and look good but lean and smaller. Less enhanced looking for sure off the Mast.

Here is my back session from yesterday, was ok. But my deadlift strength surprised me, definitely went up

Smith deadlifts

225x10

275x10

275x10

295x10

315x7



Bbl smith rows



155 X 8

175 X7

175X 7

135 X 10



Single arm high pull machine



60 X 15

70 X 12

80 X 12

100 X 10





Cable pullovers



55 X 12

55 X 12

55X 12

55X 12 drop to 35 X 12

A clip of the 315
& the pull overs
Some pics of food,

 

[LevButlerov]

Thanks for all the positive comments guys i really appreciate it
I got back from a camping trip on Thursday from Sat before, off training for 8 days till yesterdays back session. I ate a few burgers, a large pizza, and a chicken fried steak breakfast and a few of my regular ground meat, tuna and turkey sandwiches. Did 1-2 buoy swims( wasn’t as good a swimmer as I remembered lol) 1-2 shortish hike/walks. Dropped of my 200mg Mast ( just on 200Cyp and 60mg Test E now) .

I got back home 3kg lighter and look good but lean and smaller. Less enhanced looking for sure off the Mast.

Here is my back session from yesterday, was ok. But my deadlift strength surprised me, definitely went up

Smith deadlifts

225x10

275x10

275x10

295x10

315x7



Bbl smith rows



155 X 8

175 X7

175X 7

135 X 10



Single arm high pull machine



60 X 15

70 X 12

80 X 12

100 X 10





Cable pullovers



55 X 12

55 X 12

55X 12

55X 12 drop to 35 X 12

A clip of the 315
& the pull overs
Some pics of food,

burgers pizza steak and hardcore food love your bulking food, and saw the movies you are strong AF! @Acerico34
you back to normal meal prep now?

 

[Acerico34]

L

burgers pizza steak and hardcore food love your bulking food, and saw the movies you are strong AF! @Acerico34
you back to normal meal prep now?

Love bro , I’m getting stronger v slowly. Once upon a time was overhead pressing 225 for reps.. .

I had a 15 wings and nachos last night with a beer v odd for me but yea back to proper food now, just doing some steak kebabs to have with rice I’ll post the pic. Also acai bowl pre workout earlier.

 

[LevButlerov]

L


Love bro , I’m getting stronger v slowly. Once upon a time was overhead pressing 225 for reps.. .

I had a 15 wings and nachos last night with a beer v odd for me but yea back to proper food now, just doing some steak kebabs to have with rice I’ll post the pic. Also acai bowl pre workout earlier.

15 wings and nachos and beer come on lol at least you honest though. did you do cycle support n2guard with it? you need it with da beers! @Acerico34

 

[Acerico34]

15 wings and nachos and beer come on lol at least you honest though. did you do cycle support n2guard with it? you need it with da beers! @Acerico34

I had 1 single beer, I do milk thistle and NAC sometimes not regular though, my livers ok it’s my Cholesterol that’s fkd.

 

[LevButlerov]

I had 1 single beer, I do milk thistle and NAC sometimes not regular though, my livers ok it’s my Cholesterol that’s fkd.

Cholesterol is not an issue for bodybuilding, dont worry.

 

[Acerico34]

Cholesterol is not an issue for bodybuilding, dont worry.

What do you mean by that brother?

 

[LevButlerov]

What do you mean by that brother?

Cholesterol is overplayed, there are no health issues.

 

[Acerico34]

Tuesday legs

Smith squats ( This smith is easier than my complex as it only goes up and down)

275X 10 275 X 10 275 X 10 315X6

Hack squats
2.5 plates X 8
2.5 pl X 8
3 plates X 8
2.5 pl X 12


Lunges

40lb bar X 16
X16

Standing leg curls

35lb X 8
“”
“”

Leg extensions

120 or 150 I can’t remember
X 12 x 4 sets but i was pushing the reps to failure

Calves on leg press

3 plates X 20
4 plates X 20
4.5 pl X 20
4 plates X 20
3 pl X 20

Seated calf raises
25 each side X 12
X12


Trained delts and triceps yesterday

Seated barbell shoulder press

185 X 12 with first 3 behind the head
“ “
155 X 12
155 X 12

Shoulder press hammer machine

3 plates X 10
“”
“”

Suicide tricep push on the flat bench ( a power lifter showed me the exercise and it gave me a narly pump)

4 sets with the heaviest being 95lb x12-15 for 2/3 sets

A rear delt super set exercise where first portion is like face pulls but facing the ground using the barbell, following 12 reps of that witbb12 upright rows. Just the bar 12/12 4 sets

Standing skull crushers

90 fixed bar X 15
X 12
X 12
X 12

cable side raises

45X 12
“”
“”
Drop set to 25

Tricep push downs with the bar and rope super/drop set

210 X 15 switch to rope on other side X 15 reps light weight
190 X 15 “ “
190 X 12 “”


I just got back from my fortnightly DEXA scan and I was surprised to see I didn’t put on bf or lose muscle dropping off the 200mg Mast. I felt I had but I ate a lot of food yesterday too.

I haven’t been tracking in about 40 days, just aiming to get in as much lean protein and good carbs while limiting extra fat. Cardio 20-40m though I’ve actually not done much past 2 weeks so idk how I dropped more bf. Also ate pizzas and burgers since last scan. But other than the cheat meals I eat pretty consistently clean

 

[Npcclassicphysique champ]

Tuesday legs

Smith squats ( This smith is easier than my complex as it only goes up and down)

275X 10 275 X 10 275 X 10 315X6

Hack squats
2.5 plates X 8
2.5 pl X 8
3 plates X 8
2.5 pl X 12


Lunges

40lb bar X 16
X16

Standing leg curls

35lb X 8
“”
“”

Leg extensions

120 or 150 I can’t remember
X 12 x 4 sets but i was pushing the reps to failure

Calves on leg press

3 plates X 20
4 plates X 20
4.5 pl X 20
4 plates X 20
3 pl X 20

Seated calf raises
25 each side X 12
X12


Trained delts and triceps yesterday

Seated barbell shoulder press

185 X 12 with first 3 behind the head
“ “
155 X 12
155 X 12

Shoulder press hammer machine

3 plates X 10
“”
“”

Suicide tricep push on the flat bench ( a power lifter showed me the exercise and it gave me a narly pump)

4 sets with the heaviest being 95lb x12-15 for 2/3 sets

A rear delt super set exercise where first portion is like face pulls but facing the ground using the barbell, following 12 reps of that witbb12 upright rows. Just the bar 12/12 4 sets

Standing skull crushers

90 fixed bar X 15
X 12
X 12
X 12

cable side raises

45X 12
“”
“”
Drop set to 25

Tricep push downs with the bar and rope super/drop set

210 X 15 switch to rope on other side X 15 reps light weight
190 X 15 “ “
190 X 12 “”


I just got back from my fortnightly DEXA scan and I was surprised to see I didn’t put on bf or lose muscle dropping off the 200mg Mast. I felt I had but I ate a lot of food yesterday too.

I haven’t been tracking in about 40 days, just aiming to get in as much lean protein and good carbs while limiting extra fat. Cardio 20-40m though I’ve actually not done much past 2 weeks so idk how I dropped more bf. Also ate pizzas and burgers since last scan. But other than the cheat meals I eat pretty consistently clean

eating big brother @Acerico34 the dexa scan 12% bodyfat you dropping big time
you really are leaning out!

 

[stevesmi]

Tuesday legs

Smith squats ( This smith is easier than my complex as it only goes up and down)

275X 10 275 X 10 275 X 10 315X6

Hack squats
2.5 plates X 8
2.5 pl X 8
3 plates X 8
2.5 pl X 12


Lunges

40lb bar X 16
X16

Standing leg curls

35lb X 8
“”
“”

Leg extensions

120 or 150 I can’t remember
X 12 x 4 sets but i was pushing the reps to failure

Calves on leg press

3 plates X 20
4 plates X 20
4.5 pl X 20
4 plates X 20
3 pl X 20

Seated calf raises
25 each side X 12
X12


Trained delts and triceps yesterday

Seated barbell shoulder press

185 X 12 with first 3 behind the head
“ “
155 X 12
155 X 12

Shoulder press hammer machine

3 plates X 10
“”
“”

Suicide tricep push on the flat bench ( a power lifter showed me the exercise and it gave me a narly pump)

4 sets with the heaviest being 95lb x12-15 for 2/3 sets

A rear delt super set exercise where first portion is like face pulls but facing the ground using the barbell, following 12 reps of that witbb12 upright rows. Just the bar 12/12 4 sets

Standing skull crushers

90 fixed bar X 15
X 12
X 12
X 12

cable side raises

45X 12
“”
“”
Drop set to 25

Tricep push downs with the bar and rope super/drop set

210 X 15 switch to rope on other side X 15 reps light weight
190 X 15 “ “
190 X 12 “”


I just got back from my fortnightly DEXA scan and I was surprised to see I didn’t put on bf or lose muscle dropping off the 200mg Mast. I felt I had but I ate a lot of food yesterday too.

I haven’t been tracking in about 40 days, just aiming to get in as much lean protein and good carbs while limiting extra fat. Cardio 20-40m though I’ve actually not done much past 2 weeks so idk how I dropped more bf. Also ate pizzas and burgers since last scan. But other than the cheat meals I eat pretty consistently clean

@Acerico34 you are looking great! this is a helluva job on this one. you don't have to make pizza or a burger a cheat meal if you use quality ingredients like i do in my log

 

[BodyMonster34]

Tuesday legs

Smith squats ( This smith is easier than my complex as it only goes up and down)

275X 10 275 X 10 275 X 10 315X6

Hack squats
2.5 plates X 8
2.5 pl X 8
3 plates X 8
2.5 pl X 12


Lunges

40lb bar X 16
X16

Standing leg curls

35lb X 8
“”
“”

Leg extensions

120 or 150 I can’t remember
X 12 x 4 sets but i was pushing the reps to failure

Calves on leg press

3 plates X 20
4 plates X 20
4.5 pl X 20
4 plates X 20
3 pl X 20

Seated calf raises
25 each side X 12
X12


Trained delts and triceps yesterday

Seated barbell shoulder press

185 X 12 with first 3 behind the head
“ “
155 X 12
155 X 12

Shoulder press hammer machine

3 plates X 10
“”
“”

Suicide tricep push on the flat bench ( a power lifter showed me the exercise and it gave me a narly pump)

4 sets with the heaviest being 95lb x12-15 for 2/3 sets

A rear delt super set exercise where first portion is like face pulls but facing the ground using the barbell, following 12 reps of that witbb12 upright rows. Just the bar 12/12 4 sets

Standing skull crushers

90 fixed bar X 15
X 12
X 12
X 12

cable side raises

45X 12
“”
“”
Drop set to 25

Tricep push downs with the bar and rope super/drop set

210 X 15 switch to rope on other side X 15 reps light weight
190 X 15 “ “
190 X 12 “”


I just got back from my fortnightly DEXA scan and I was surprised to see I didn’t put on bf or lose muscle dropping off the 200mg Mast. I felt I had but I ate a lot of food yesterday too.

I haven’t been tracking in about 40 days, just aiming to get in as much lean protein and good carbs while limiting extra fat. Cardio 20-40m though I’ve actually not done much past 2 weeks so idk how I dropped more bf. Also ate pizzas and burgers since last scan. But other than the cheat meals I eat pretty consistently clean

bro dayum that some nice food. i want to eat with you @Acerico34 looks delicious

 

[Acerico34]

Off the 10g Mast so I lost a bit of fullness in the arms and chest but still looking tight

 

[Mobster]

Normal squats just go up and down too - when done properly

 

[2Thick]

Tuesday legs

Smith squats ( This smith is easier than my complex as it only goes up and down)

275X 10 275 X 10 275 X 10 315X6

Hack squats
2.5 plates X 8
2.5 pl X 8
3 plates X 8
2.5 pl X 12


Lunges

40lb bar X 16
X16

Standing leg curls

35lb X 8
“”
“”

Leg extensions

120 or 150 I can’t remember
X 12 x 4 sets but i was pushing the reps to failure

Calves on leg press

3 plates X 20
4 plates X 20
4.5 pl X 20
4 plates X 20
3 pl X 20

Seated calf raises
25 each side X 12
X12


Trained delts and triceps yesterday

Seated barbell shoulder press

185 X 12 with first 3 behind the head
“ “
155 X 12
155 X 12

Shoulder press hammer machine

3 plates X 10
“”
“”

Suicide tricep push on the flat bench ( a power lifter showed me the exercise and it gave me a narly pump)

4 sets with the heaviest being 95lb x12-15 for 2/3 sets

A rear delt super set exercise where first portion is like face pulls but facing the ground using the barbell, following 12 reps of that witbb12 upright rows. Just the bar 12/12 4 sets

Standing skull crushers

90 fixed bar X 15
X 12
X 12
X 12

cable side raises

45X 12
“”
“”
Drop set to 25

Tricep push downs with the bar and rope super/drop set

210 X 15 switch to rope on other side X 15 reps light weight
190 X 15 “ “
190 X 12 “”


I just got back from my fortnightly DEXA scan and I was surprised to see I didn’t put on bf or lose muscle dropping off the 200mg Mast. I felt I had but I ate a lot of food yesterday too.

I haven’t been tracking in about 40 days, just aiming to get in as much lean protein and good carbs while limiting extra fat. Cardio 20-40m though I’ve actually not done much past 2 weeks so idk how I dropped more bf. Also ate pizzas and burgers since last scan. But other than the cheat meals I eat pretty consistently clean

standing skull crushers and cable side raises are all outstanding. this is what we like to do! keep up the good work @Acerico34

 

[ceo]

Tuesday legs

Smith squats ( This smith is easier than my complex as it only goes up and down)

275X 10 275 X 10 275 X 10 315X6

Hack squats
2.5 plates X 8
2.5 pl X 8
3 plates X 8
2.5 pl X 12


Lunges

40lb bar X 16
X16

Standing leg curls

35lb X 8
“”
“”

Leg extensions

120 or 150 I can’t remember
X 12 x 4 sets but i was pushing the reps to failure

Calves on leg press

3 plates X 20
4 plates X 20
4.5 pl X 20
4 plates X 20
3 pl X 20

Seated calf raises
25 each side X 12
X12


Trained delts and triceps yesterday

Seated barbell shoulder press

185 X 12 with first 3 behind the head
“ “
155 X 12
155 X 12

Shoulder press hammer machine

3 plates X 10
“”
“”

Suicide tricep push on the flat bench ( a power lifter showed me the exercise and it gave me a narly pump)

4 sets with the heaviest being 95lb x12-15 for 2/3 sets

A rear delt super set exercise where first portion is like face pulls but facing the ground using the barbell, following 12 reps of that witbb12 upright rows. Just the bar 12/12 4 sets

Standing skull crushers

90 fixed bar X 15
X 12
X 12
X 12

cable side raises

45X 12
“”
“”
Drop set to 25

Tricep push downs with the bar and rope super/drop set

210 X 15 switch to rope on other side X 15 reps light weight
190 X 15 “ “
190 X 12 “”


I just got back from my fortnightly DEXA scan and I was surprised to see I didn’t put on bf or lose muscle dropping off the 200mg Mast. I felt I had but I ate a lot of food yesterday too.

I haven’t been tracking in about 40 days, just aiming to get in as much lean protein and good carbs while limiting extra fat. Cardio 20-40m though I’ve actually not done much past 2 weeks so idk how I dropped more bf. Also ate pizzas and burgers since last scan. But other than the cheat meals I eat pretty consistently clean

@Acerico34 Good job on this different workout that you're doing. The cable sign raises and tricep push Downs are on point. Keep up the grind.

 

[Ulter]

Tuesday legs

Smith squats ( This smith is easier than my complex as it only goes up and down)

275X 10 275 X 10 275 X 10 315X6

Hack squats
2.5 plates X 8
2.5 pl X 8
3 plates X 8
2.5 pl X 12


Lunges

40lb bar X 16
X16

Standing leg curls

35lb X 8
“”
“”

Leg extensions

120 or 150 I can’t remember
X 12 x 4 sets but i was pushing the reps to failure

Calves on leg press

3 plates X 20
4 plates X 20
4.5 pl X 20
4 plates X 20
3 pl X 20

Seated calf raises
25 each side X 12
X12


Trained delts and triceps yesterday

Seated barbell shoulder press

185 X 12 with first 3 behind the head
“ “
155 X 12
155 X 12

Shoulder press hammer machine

3 plates X 10
“”
“”

Suicide tricep push on the flat bench ( a power lifter showed me the exercise and it gave me a narly pump)

4 sets with the heaviest being 95lb x12-15 for 2/3 sets

A rear delt super set exercise where first portion is like face pulls but facing the ground using the barbell, following 12 reps of that witbb12 upright rows. Just the bar 12/12 4 sets

Standing skull crushers

90 fixed bar X 15
X 12
X 12
X 12

cable side raises

45X 12
“”
“”
Drop set to 25

Tricep push downs with the bar and rope super/drop set

210 X 15 switch to rope on other side X 15 reps light weight
190 X 15 “ “
190 X 12 “”


I just got back from my fortnightly DEXA scan and I was surprised to see I didn’t put on bf or lose muscle dropping off the 200mg Mast. I felt I had but I ate a lot of food yesterday too.

I haven’t been tracking in about 40 days, just aiming to get in as much lean protein and good carbs while limiting extra fat. Cardio 20-40m though I’ve actually not done much past 2 weeks so idk how I dropped more bf. Also ate pizzas and burgers since last scan. But other than the cheat meals I eat pretty consistently clean

Those meals look really good. What kind of things are you adding to that chicken? Is that paprika? @Acerico34

 

[ROIDDERS]

Tuesday legs

Smith squats ( This smith is easier than my complex as it only goes up and down)

275X 10 275 X 10 275 X 10 315X6

Hack squats
2.5 plates X 8
2.5 pl X 8
3 plates X 8
2.5 pl X 12


Lunges

40lb bar X 16
X16

Standing leg curls

35lb X 8
“”
“”

Leg extensions

120 or 150 I can’t remember
X 12 x 4 sets but i was pushing the reps to failure

Calves on leg press

3 plates X 20
4 plates X 20
4.5 pl X 20
4 plates X 20
3 pl X 20

Seated calf raises
25 each side X 12
X12


Trained delts and triceps yesterday

Seated barbell shoulder press

185 X 12 with first 3 behind the head
“ “
155 X 12
155 X 12

Shoulder press hammer machine

3 plates X 10
“”
“”

Suicide tricep push on the flat bench ( a power lifter showed me the exercise and it gave me a narly pump)

4 sets with the heaviest being 95lb x12-15 for 2/3 sets

A rear delt super set exercise where first portion is like face pulls but facing the ground using the barbell, following 12 reps of that witbb12 upright rows. Just the bar 12/12 4 sets

Standing skull crushers

90 fixed bar X 15
X 12
X 12
X 12

cable side raises

45X 12
“”
“”
Drop set to 25

Tricep push downs with the bar and rope super/drop set

210 X 15 switch to rope on other side X 15 reps light weight
190 X 15 “ “
190 X 12 “”


I just got back from my fortnightly DEXA scan and I was surprised to see I didn’t put on bf or lose muscle dropping off the 200mg Mast. I felt I had but I ate a lot of food yesterday too.

I haven’t been tracking in about 40 days, just aiming to get in as much lean protein and good carbs while limiting extra fat. Cardio 20-40m though I’ve actually not done much past 2 weeks so idk how I dropped more bf. Also ate pizzas and burgers since last scan. But other than the cheat meals I eat pretty consistently clean

this is looking good! @Acerico34 putting together some good workouts. very impressed

 

[Acerico34]

Those meals look really good. What kind of things are you adding to that chicken? Is that paprika? @Acerico34

Chicken rub spice, sometimes paprika, also use Cajun sometimes

 

[RoySimpson]

Tuesday legs

Smith squats ( This smith is easier than my complex as it only goes up and down)

275X 10 275 X 10 275 X 10 315X6

Hack squats
2.5 plates X 8
2.5 pl X 8
3 plates X 8
2.5 pl X 12


Lunges

40lb bar X 16
X16

Standing leg curls

35lb X 8
“”
“”

Leg extensions

120 or 150 I can’t remember
X 12 x 4 sets but i was pushing the reps to failure

Calves on leg press

3 plates X 20
4 plates X 20
4.5 pl X 20
4 plates X 20
3 pl X 20

Seated calf raises
25 each side X 12
X12


Trained delts and triceps yesterday

Seated barbell shoulder press

185 X 12 with first 3 behind the head
“ “
155 X 12
155 X 12

Shoulder press hammer machine

3 plates X 10
“”
“”

Suicide tricep push on the flat bench ( a power lifter showed me the exercise and it gave me a narly pump)

4 sets with the heaviest being 95lb x12-15 for 2/3 sets

A rear delt super set exercise where first portion is like face pulls but facing the ground using the barbell, following 12 reps of that witbb12 upright rows. Just the bar 12/12 4 sets

Standing skull crushers

90 fixed bar X 15
X 12
X 12
X 12

cable side raises

45X 12
“”
“”
Drop set to 25

Tricep push downs with the bar and rope super/drop set

210 X 15 switch to rope on other side X 15 reps light weight
190 X 15 “ “
190 X 12 “”


I just got back from my fortnightly DEXA scan and I was surprised to see I didn’t put on bf or lose muscle dropping off the 200mg Mast. I felt I had but I ate a lot of food yesterday too.

I haven’t been tracking in about 40 days, just aiming to get in as much lean protein and good carbs while limiting extra fat. Cardio 20-40m though I’ve actually not done much past 2 weeks so idk how I dropped more bf. Also ate pizzas and burgers since last scan. But other than the cheat meals I eat pretty consistently clean

@Acerico34 getting leaner bro! Hard work is paying off!

 

[Ulter]

Chicken rub spice, sometimes paprika, also use Cajun sometimes

that looks good.

 

[Noah Wixx]

Tuesday legs

Smith squats ( This smith is easier than my complex as it only goes up and down)

275X 10 275 X 10 275 X 10 315X6

Hack squats
2.5 plates X 8
2.5 pl X 8
3 plates X 8
2.5 pl X 12


Lunges

40lb bar X 16
X16

Standing leg curls

35lb X 8
“”
“”

Leg extensions

120 or 150 I can’t remember
X 12 x 4 sets but i was pushing the reps to failure

Calves on leg press

3 plates X 20
4 plates X 20
4.5 pl X 20
4 plates X 20
3 pl X 20

Seated calf raises
25 each side X 12
X12


Trained delts and triceps yesterday

Seated barbell shoulder press

185 X 12 with first 3 behind the head
“ “
155 X 12
155 X 12

Shoulder press hammer machine

3 plates X 10
“”
“”

Suicide tricep push on the flat bench ( a power lifter showed me the exercise and it gave me a narly pump)

4 sets with the heaviest being 95lb x12-15 for 2/3 sets

A rear delt super set exercise where first portion is like face pulls but facing the ground using the barbell, following 12 reps of that witbb12 upright rows. Just the bar 12/12 4 sets

Standing skull crushers

90 fixed bar X 15
X 12
X 12
X 12

cable side raises

45X 12
“”
“”
Drop set to 25

Tricep push downs with the bar and rope super/drop set

210 X 15 switch to rope on other side X 15 reps light weight
190 X 15 “ “
190 X 12 “”


I just got back from my fortnightly DEXA scan and I was surprised to see I didn’t put on bf or lose muscle dropping off the 200mg Mast. I felt I had but I ate a lot of food yesterday too.

I haven’t been tracking in about 40 days, just aiming to get in as much lean protein and good carbs while limiting extra fat. Cardio 20-40m though I’ve actually not done much past 2 weeks so idk how I dropped more bf. Also ate pizzas and burgers since last scan. But other than the cheat meals I eat pretty consistently clean

Food looks killer!

 

[Tiger Salman Khan]

Off the 10g Mast so I lost a bit of fullness in the arms and chest but still looking tight

@Acerico34 amazing pic man........

 

[ballin2504]

Tuesday legs

Smith squats ( This smith is easier than my complex as it only goes up and down)

275X 10 275 X 10 275 X 10 315X6

Hack squats
2.5 plates X 8
2.5 pl X 8
3 plates X 8
2.5 pl X 12


Lunges

40lb bar X 16
X16

Standing leg curls

35lb X 8
“”
“”

Leg extensions

120 or 150 I can’t remember
X 12 x 4 sets but i was pushing the reps to failure

Calves on leg press

3 plates X 20
4 plates X 20
4.5 pl X 20
4 plates X 20
3 pl X 20

Seated calf raises
25 each side X 12
X12


Trained delts and triceps yesterday

Seated barbell shoulder press

185 X 12 with first 3 behind the head
“ “
155 X 12
155 X 12

Shoulder press hammer machine

3 plates X 10
“”
“”

Suicide tricep push on the flat bench ( a power lifter showed me the exercise and it gave me a narly pump)

4 sets with the heaviest being 95lb x12-15 for 2/3 sets

A rear delt super set exercise where first portion is like face pulls but facing the ground using the barbell, following 12 reps of that witbb12 upright rows. Just the bar 12/12 4 sets

Standing skull crushers

90 fixed bar X 15
X 12
X 12
X 12

cable side raises

45X 12
“”
“”
Drop set to 25

Tricep push downs with the bar and rope super/drop set

210 X 15 switch to rope on other side X 15 reps light weight
190 X 15 “ “
190 X 12 “”


I just got back from my fortnightly DEXA scan and I was surprised to see I didn’t put on bf or lose muscle dropping off the 200mg Mast. I felt I had but I ate a lot of food yesterday too.

I haven’t been tracking in about 40 days, just aiming to get in as much lean protein and good carbs while limiting extra fat. Cardio 20-40m though I’ve actually not done much past 2 weeks so idk how I dropped more bf. Also ate pizzas and burgers since last scan. But other than the cheat meals I eat pretty consistently clean

@Acerico34 quality update man. Way to stay consistent

 

[Acerico34]

With a busy schedule I’m keeping up my workout routine but haven’t been able to log as much. Legs were sore till yesterday after last Tuesdays session, trained lats on Saturday morning and chest yesterday .

Lats was

Barbell rows

185x 8 4 sets



Wide grip lat pull down

132 x 8

154 X 12

176 X 12

110 X 20

176 X 8



Single arm plated row machine



70 X 12

X12

X12

X12

X12



Cable pullovers can’t remember the weight

4 sets


Chest
10m slight incline (5)walk on 3.5

Flat bench

275 X 8
245 X7
245 X6

Incline dumbell

60 X 15
90 X 6
70 X 12

Cable flies

35 X 15 3 sets

Dips
Bodyweight X 20 2 sets

8m intense incline treadmill
Speed 3.8 incline 10

I want to start tracking nutrition again as I have no idea where I’m at, I only track protein loosely in my head and just aim to keep fats low. I aim for 250g protein ( I use a clean pp and I don’t like the taste so I limit to 1 shake a day, I may start to use my caesin one at night)

Im Guessing I’m eating on average 3300 calories with 250 P 400C 80F on the solid days, I’ve been at a similar weight for a while now.

I eat out 20/25% of the time mostly poke bowl, chipotle double steak, rice and beans and sushi, but sometimes an in and out burger modified to reduce fat.

Thought I’d snapped more food but here’s a pasta made with 93% lean beef, fat free marinara and a bit of Raw Parmesan. Macros for this meal I know is around P60 C60 F20 calories under 700

 

[25homes]

Nice start

 

[LevButlerov]

With a busy schedule I’m keeping up my workout routine but haven’t been able to log as much. Legs were sore till yesterday after last Tuesdays session, trained lats on Saturday morning and chest yesterday .

Lats was

Barbell rows

185x 8 4 sets



Wide grip lat pull down

132 x 8

154 X 12

176 X 12

110 X 20

176 X 8



Single arm plated row machine



70 X 12

X12

X12

X12

X12



Cable pullovers can’t remember the weight

4 sets


Chest
10m slight incline (5)walk on 3.5

Flat bench

275 X 8
245 X7
245 X6

Incline dumbell

60 X 15
90 X 6
70 X 12

Cable flies

35 X 15 3 sets

Dips
Bodyweight X 20 2 sets

8m intense incline treadmill
Speed 3.8 incline 10

I want to start tracking nutrition again as I have no idea where I’m at, I only track protein loosely in my head and just aim to keep fats low. I aim for 250g protein ( I use a clean pp and I don’t like the taste so I limit to 1 shake a day, I may start to use my caesin one at night)

Im Guessing I’m eating on average 3300 calories with 250 P 400C 80F on the solid days, I’ve been at a similar weight for a while now.

I eat out 20/25% of the time mostly poke bowl, chipotle double steak, rice and beans and sushi, but sometimes an in and out burger modified to reduce fat.

Thought I’d snapped more food but here’s a pasta made with 93% lean beef, fat free marinara and a bit of Raw Parmesan. Macros for this meal I know is around P60 C60 F20 calories under 700

Training looks good can you increase dips? @Acerico34

I want to start tracking nutrition again as I have no idea where I’m at, I only track protein loosely in my head and just aim to keep fats low. I aim for 250g protein ( I use a clean pp and I don’t like the taste so I limit to 1 shake a day, I may start to use my caesin one at night)

Im Guessing I’m eating on average 3300 calories with 250 P 400C 80F on the solid days, I’ve been at a similar weight for a while now.

I eat out 20/25% of the time mostly poke bowl, chipotle double steak, rice and beans and sushi, but sometimes an in and out burger modified to reduce fat.

Thought I’d snapped more food but here’s a pasta made with 93% lean beef, fat free marinara and a bit of Raw Parmesan. Macros for this meal I know is around P60 C60 F20 calories under 700

the nutrition you need to track it, because a lot of guessing here right.

 

[Acerico34]

Training looks good can you increase dips? @Acerico34


the nutrition you need to track it, because a lot of guessing here right.

Could push for more dips, I had to get back to work otherwise wudave done cardio post too

 

[LevButlerov]

Could push for more dips, I had to get back to work otherwise wudave done cardio post too

You can to post work cardio

 

[Acerico34]

Hey guys, apologies life took over but still been training. Morning cardio and cardio in general dropped off a lot last 2 weeks. Had 3 days off the-Thur this week felt off and exhausted. Had a great leg session today, been tracking food for 4/5 days trying to get In 400g carbs 250+ P and 70fat.

Food today
- Wendy’s Classic chicken sandwich ( i know it’s ok)500cal
- chicken and rice/veg teriyaki bowl
360g white potatoe /1.5 can tuna, 37g avocado mayonnaise.
Banana
4 rice cake 25g jam
Gatorade
2 scoop whey, one scoop carb powder
Beef pasta to come with honey yogurt for desert

legs tonight
Mike Menser/Dorian style one top set to failure. With a drop set or two.
Smith machine squats
(Ass touching the ground with legs half foot infront of me)
Pyramid up sets from 45lb to one top set of 225lbs X 12 really burned, 1m later repped out 12X 185lbs

Standing hack squats
Pyramid up
3 plates x8
4pl X 12
1m later 3plX12

Leg press

3plX8
5pl X8
6plX8
7pl X12

Leg extensions

80X20
70X15

Standing hamstring curls

45X10 a leg

Some pics from 5 days ago then one in white shorts from today.

Still around 95-97kg morning weight. Deca scan next Friday last was 12.3% bf

 

[LevButlerov]

Hey guys, apologies life took over but still been training. Morning cardio and cardio in general dropped off a lot last 2 weeks. Had 3 days off the-Thur this week felt off and exhausted. Had a great leg session today, been tracking food for 4/5 days trying to get In 400g carbs 250+ P and 70fat.

Food today
- Wendy’s Classic chicken sandwich ( i know it’s ok)500cal
- chicken and rice/veg teriyaki bowl
360g white potatoe /1.5 can tuna, 37g avocado mayonnaise.
Banana
4 rice cake 25g jam
Gatorade
2 scoop whey, one scoop carb powder
Beef pasta to come with honey yogurt for desert

legs tonight
Mike Menser/Dorian style one top set to failure. With a drop set or two.
Smith machine squats
(Ass touching the ground with legs half foot infront of me)
Pyramid up sets from 45lb to one top set of 225lbs X 12 really burned, 1m later repped out 12X 185lbs

Standing hack squats
Pyramid up
3 plates x8
4pl X 12
1m later 3plX12

Leg press

3plX8
5pl X8
6plX8
7pl X12

Leg extensions

80X20
70X15

Standing hamstring curls

45X10 a leg

Some pics from 5 days ago then one in white shorts from today.

Still around 95-97kg morning weight. Deca scan next Friday last was 12.3% bf

@Acerico34 welcome back to the EVO family we missed you, very thick size on you I really love that look.

- Wendy’s Classic chicken sandwich ( i know it’s ok)500cal
- chicken and rice/veg teriyaki bowl

Wendys come on we need to do a protein meal thats a bit cleaner, can you do meal prep or busy?

360g white potatoe /1.5 can tuna, 37g avocado mayonnaise.
Banana
4 rice cake 25g jam
Gatorade
2 scoop whey, one scoop carb powder
Beef pasta to come with honey yogurt for desert

You look good for this food, so it's working for you tbh.

Have you thought about stepping on stage? you have the size!

 

[Acerico34]

@Acerico34 welcome back to the EVO family we missed you, very thick size on you I really love that look.

Wendys come on we need to do a protein meal thats a bit cleaner, can you do meal prep or busy?

You look good for this food, so it's working for you tbh.

Have you thought about stepping on stage? you have the size!

Yea I’ve been busy with new job getting used to apps and more running around but I have been making meal preps, schedule is stil adjusting so keeps changing. Il post up some meal prep pics

I’d like to try competing but defo want to gain some more size first. I’m stil not lifting as heavy as after my first cycle age 22.

DEXA puts me at 12 right now, im
Thinking to cut down to 10% to improve calorie partitioning before bulking.

 

[LevButlerov]

Yea I’ve been busy with new job getting used to apps and more running around but I have been making meal preps, schedule is stil adjusting so keeps changing I do what I can brother also why I didn’t have time to log on here.

I feel like I spin my wheels a lot by not committing fully to a cut nor bulk. I’m still not lifting what I did at 23 after one cycle. I think the difference is food on a gaining phase, I remember having 100g oats with a scoop of gainer and 10 eggs (2 whole) for btw

I think we should talk about recomping right? this way you're not cutting or bulking but middle of the way growing. @Acerico34

 

[Acerico34]

I think we should talk about recomping right? this way you're not cutting or bulking but middle of the way growing. @Acerico34

This has been my focus for most of last 18 months

 

[Acerico34]

I think we should talk about recomping right? this way you're not cutting or bulking but middle of the way growing. @Acerico34

Small surplus or deficit though

 

[LevButlerov]

This has been my focus for most of last 18 months

Small surplus or deficit though

Surplus but one that we can easily follow and measure down, higher protein mod carbs but get the fats in. @Acerico34
The key is what is your out put how busy are you at work?

 

[Acerico34]

Surplus but one that we can easily follow and measure down, higher protein mod carbs but get the fats in. @Acerico34
The key is what is your out put how busy are you at work?

Not very busy all the time varies but on my feet mostly, I always thought it’s best to keep fat low to leave room for glycogen

 

[LevButlerov]

Not very busy all the time varies but on my feet mostly, I always thought it’s best to keep fat low to leave room for glycogen

If you not very busy I would double down to grown more, you want to step on stage? @Acerico34

 

[Acerico34]

If you not very busy I would double down to grown more, you want to step on stage? @Acerico34

Double down you mean cut some ? And yes I do but want to bring up my legs traps and back more in particular

 

[LevButlerov]

Double down you mean cut some ? And yes I do but want to bring up my legs traps and back more in particular

If you want to step on stage we can cut and drop and do it but if you want to bring up the legs traps we need to grow.

 

[Acerico34]

If you want to step on stage we can cut and drop and do it but if you want to bring up the legs traps we need to grow.

I definitely want to grow more before competing so I look more imposing cut. But if I have to cut first a little to improve calorie partition etc I’ll do that.

Just didn’t know what you meant by double down to grow more if not busy

 

[LevButlerov]

I definitely want to grow more before competing so I look more imposing cut. But if I have to cut first a little to improve calorie partition etc I’ll do that.

Just didn’t know what you meant by double down to grow more if not busy

You're pretty big tbh. Lets grow how about that?

 

[Acerico34]

You're pretty big tbh. Let’s grow how about that?

I definitely want to grow brother!
I seem to have dropped couple kilos over last few days. I started 1mg Arimidex so I think water, waking up at 93.5kg instead of 96/97kg.

I trained chest on Saturday

pec Dec
130x20 slow negatives squeeze at top
160x 15 same
160x12

Decline barbell press
225x8
185x15
185x12

Hammer iso chest press
2plX12
2pl X 12
1.5pl X 10

Cable flies
33x20
30x15
30x15

This was a different chest session than usual, gym was very packed but I actually got sore. Followed a little Hany Rambod advice on the pec Dec before presses to activate mind muscle connection first.


Pull session Saturday have a video of dead’s and rows

Deadlift top set
2.5pl X 11 or 14 I have the clip I’ll attach
“” X 7

Bbl rows
185X 12
X10

Lat pulldown
Top set after build up
170X10

Biceps
45sx12


Food I need to track again slipped off.

I’ve been eating 3-4 mainly whole food lean protein and carb meals a day and a scoop of gainer shake -with added protein scoop in/creatine ~12g with milk or coconut water about 750 cals 25-50g protein 135g carbs .
Gainer shake started in the last 1-2 weeks

 

[Acerico34]

Middle of legs tonight, there was my delt/tri session 2 days ago, I’ve been getting in more rest days recently.

Anyone feel a bit weird on anastrazole ? Like a headache or tingle and almost flu/cold like ?

Only cz I thought I was getting ill but feel quite strong here tonight
150g carbs via gainer/coconut water pre
Gatorade bought in gym after squats

Squats free bar

2plates X 20 reps with some pauses here and there

2 plates X 15 pause 2/3s each rep
X12 each rep 3s pause
X20 paused 5s on last rep

Hack squat
3plates X 6
4pl X6
3pl X 12
2pl X 20

On leg extensions almost out of fuel here

100x15
100x15
130x15

Calf press 210x30
290 x 12
250 X 12+ 8 quick ones otherwise squeeze and hold at top and bottom all reps prior

Standing leg curls

25a side X 8
35 as X 15
45as X20

The added carbs this past week have given me the ability to push legs to a degree I haven’t for some years: now I understand why I was as strong age 21 natty- FOOD

I’m calling it a session and gna do some Cardio for 20m

Won’t let me post my shift vid but here’s 2 meals from today and pasta up top was another

 

[LevButlerov]

Middle of legs tonight, there was my delt/tri session 2 days ago, I’ve been getting in more rest days recently.

Anyone feel a bit weird on anastrazole ? Like a headache or tingle and almost flu/cold like ?

Only cz I thought I was getting ill but feel quite strong here tonight
150g carbs via gainer/coconut water pre
Gatorade bought in gym after squats

Squats free bar

2plates X 20 reps with some pauses here and there

2 plates X 15 pause 2/3s each rep
X12 each rep 3s pause
X20 paused 5s on last rep

Hack squat
3plates X 6
4pl X6
3pl X 12
2pl X 20

On leg extensions almost out of fuel here

100x15
100x15
130x15

Calf press 210x30
290 x 12
250 X 12+ 8 quick ones otherwise squeeze and hold at top and bottom all reps prior

Standing leg curls

25a side X 8
35 as X 15
45as X20

The added carbs this past week have given me the ability to push legs to a degree I haven’t for some years: now I understand why I was as strong age 21 natty- FOOD

I’m calling it a session and gna do some Cardio for 20m

Won’t let me post my shift vid but here’s 2 meals from today and pasta up top was another

I definitely want to grow brother!
I seem to have dropped couple kilos over last few days. I started 1mg Arimidex so I think water, waking up at 93.5kg instead of 96/97kg.

I trained chest on Saturday

pec Dec
130x20 slow negatives squeeze at top
160x 15 same
160x12

Decline barbell press
225x8
185x15
185x12

Hammer iso chest press
2plX12
2pl X 12
1.5pl X 10

Cable flies
33x20
30x15
30x15

This was a different chest session than usual, gym was very packed but I actually got sore. Followed a little Hany Rambod advice on the pec Dec before presses to activate mind muscle connection first.


Pull session Saturday have a video of dead’s and rows

Deadlift top set
2.5pl X 11 or 14 I have the clip I’ll attach
“” X 7

Bbl rows
185X 12
X10

Lat pulldown
Top set after build up
170X10

Biceps
45sx12


Food I need to track again slipped off.

I’ve been eating 3-4 mainly whole food lean protein and carb meals a day and a scoop of gainer shake -with added protein scoop in/creatine ~12g with milk or coconut water about 750 cals 25-50g protein 135g carbs .
Gainer shake started in the last 1-2 weeks

I like the food but are you getting enough of it to grow? not seeing the full macros.

I definitely want to grow brother!
I seem to have dropped couple kilos over last few days. I started 1mg Arimidex so I think water, waking up at 93.5kg instead of 96/97kg.

If you want to grow we need to get your food into the 4k range for your size around 400 grams carbs with 300+ protein @Acerico34

Anyone feel a bit weird on anastrazole ? Like a headache or tingle and almost flu/cold like ?

Only cz I thought I was getting ill but feel quite strong here tonight
150g carbs via gainer/coconut water pre
Gatorade bought in gym after squats

Yes, some guys do get that on anastrozole. Feels like pressure in the head or a dull headache and sometimes almost like you’re coming down with something. It’s usually just your estrogen dropping too fast or too low. Everyone’s tolerance is different so the dose that feels fine for one person can wreck another. If it keeps up you may need to ease the dose back or adjust how often you take it. You did 1mg right away?

 

[stevesmi]

Middle of legs tonight, there was my delt/tri session 2 days ago, I’ve been getting in more rest days recently.

Anyone feel a bit weird on anastrazole ? Like a headache or tingle and almost flu/cold like ?

Only cz I thought I was getting ill but feel quite strong here tonight
150g carbs via gainer/coconut water pre
Gatorade bought in gym after squats

Squats free bar

2plates X 20 reps with some pauses here and there

2 plates X 15 pause 2/3s each rep
X12 each rep 3s pause
X20 paused 5s on last rep

Hack squat
3plates X 6
4pl X6
3pl X 12
2pl X 20

On leg extensions almost out of fuel here

100x15
100x15
130x15

Calf press 210x30
290 x 12
250 X 12+ 8 quick ones otherwise squeeze and hold at top and bottom all reps prior

Standing leg curls

25a side X 8
35 as X 15
45as X20

The added carbs this past week have given me the ability to push legs to a degree I haven’t for some years: now I understand why I was as strong age 21 natty- FOOD

I’m calling it a session and gna do some Cardio for 20m

Won’t let me post my shift vid but here’s 2 meals from today and pasta up top was another

i haven't seen kiwi posted in a long time. its a great fruit. has a lot of anti oxidants @Acerico34

 

[BodyMonster34]

Middle of legs tonight, there was my delt/tri session 2 days ago, I’ve been getting in more rest days recently.

Anyone feel a bit weird on anastrazole ? Like a headache or tingle and almost flu/cold like ?

Only cz I thought I was getting ill but feel quite strong here tonight
150g carbs via gainer/coconut water pre
Gatorade bought in gym after squats

Squats free bar

2plates X 20 reps with some pauses here and there

2 plates X 15 pause 2/3s each rep
X12 each rep 3s pause
X20 paused 5s on last rep

Hack squat
3plates X 6
4pl X6
3pl X 12
2pl X 20

On leg extensions almost out of fuel here

100x15
100x15
130x15

Calf press 210x30
290 x 12
250 X 12+ 8 quick ones otherwise squeeze and hold at top and bottom all reps prior

Standing leg curls

25a side X 8
35 as X 15
45as X20

The added carbs this past week have given me the ability to push legs to a degree I haven’t for some years: now I understand why I was as strong age 21 natty- FOOD

I’m calling it a session and gna do some Cardio for 20m

Won’t let me post my shift vid but here’s 2 meals from today and pasta up top was another

bro i was gonna neg your post. then i saw you got red meat in there. so i know you legit @Acerico34

 

[Acerico34]

I like the food but are you getting enough of it to grow? not seeing the full macros.

Probably not.. let me calculate up today’s food I should be able to. Otherwise from tomorrow I’m gonna make a genuine effort to track and post here too. Let’s see how I go

If you want to grow we need to get your food into the 4k range for your size around 400 grams carbs with 300+ protein @Acerico34

400g carbs I think I’ve been getting in this last week with shakes etc, protein I ussually manage 250 ok going to have to get some tricks out for 300g

Yes, some guys do get that on anastrozole. Feels like pressure in the head or a dull headache and sometimes almost like you’re coming down with something. It’s usually just your estrogen dropping too fast or too low. Everyone’s tolerance is different so the dose that feels fine for one person can wreck another. If it keeps up you may need to ease the dose back or adjust how often you take it. You did 1mg right away?

I got back my bloods and saw my E2 was 73 on my 200mg Cyp and 60mg Test E so I dosed half or 2/3 of a 1mg tablet on each pin.

Meals today
Top sirloin steak 8oz
350g mix white and sweet potato
2 eggs
some butter
60g carbs 60g protein

Ground chicken beef 5/1 ratio mix pasta shells Parmesan cheese 12g
Fat free marinara sauce 150g
55g carb 70g protein

Mass gainer shake 150g carbs 25g protein

Training

Another shake 80g carb 40g protein

Sushi and crab legs from pavilions
Protein 45g
Carbs 100

Calories 3429
Protein 268
Carbs 474
Fat 60

And tbh it’s late but I need another meal I’m hungry, chicken breast with maybe a potato or rice will get me up to 4000 with 300g protein and just over 500g carbs, it was leg day today after all

 

[Acerico34]

Update on today’s food
Had a late night load of chicken breast with a little butter and 3 small potatoes
P 343
C 526
F75
Cals just over 4k
Tomorow morning DEXA scan to see how fat I’ve got or not

 

[Mobster]

Middle of legs tonight - say what??


Good to see squats

 

[ceo]

Middle of legs tonight, there was my delt/tri session 2 days ago, I’ve been getting in more rest days recently.

Anyone feel a bit weird on anastrazole ? Like a headache or tingle and almost flu/cold like ?

Only cz I thought I was getting ill but feel quite strong here tonight
150g carbs via gainer/coconut water pre
Gatorade bought in gym after squats

Squats free bar

2plates X 20 reps with some pauses here and there

2 plates X 15 pause 2/3s each rep
X12 each rep 3s pause
X20 paused 5s on last rep

Hack squat
3plates X 6
4pl X6
3pl X 12
2pl X 20

On leg extensions almost out of fuel here

100x15
100x15
130x15

Calf press 210x30
290 x 12
250 X 12+ 8 quick ones otherwise squeeze and hold at top and bottom all reps prior

Standing leg curls

25a side X 8
35 as X 15
45as X20

The added carbs this past week have given me the ability to push legs to a degree I haven’t for some years: now I understand why I was as strong age 21 natty- FOOD

I’m calling it a session and gna do some Cardio for 20m

Won’t let me post my shift vid but here’s 2 meals from today and pasta up top was another

bros @Acerico34 this is looking good! the hack squat is looking nice. one of the best

 

[ROIDDERS]

Middle of legs tonight, there was my delt/tri session 2 days ago, I’ve been getting in more rest days recently.

Anyone feel a bit weird on anastrazole ? Like a headache or tingle and almost flu/cold like ?

Only cz I thought I was getting ill but feel quite strong here tonight
150g carbs via gainer/coconut water pre
Gatorade bought in gym after squats

Squats free bar

2plates X 20 reps with some pauses here and there

2 plates X 15 pause 2/3s each rep
X12 each rep 3s pause
X20 paused 5s on last rep

Hack squat
3plates X 6
4pl X6
3pl X 12
2pl X 20

On leg extensions almost out of fuel here

100x15
100x15
130x15

Calf press 210x30
290 x 12
250 X 12+ 8 quick ones otherwise squeeze and hold at top and bottom all reps prior

Standing leg curls

25a side X 8
35 as X 15
45as X20

The added carbs this past week have given me the ability to push legs to a degree I haven’t for some years: now I understand why I was as strong age 21 natty- FOOD

I’m calling it a session and gna do some Cardio for 20m

Won’t let me post my shift vid but here’s 2 meals from today and pasta up top was another

now that is a good looking meal! and the workouts are on point @Acerico34 keep the training going. hack squat is A+

 

[Ulter]

Middle of legs tonight, there was my delt/tri session 2 days ago, I’ve been getting in more rest days recently.

Anyone feel a bit weird on anastrazole ? Like a headache or tingle and almost flu/cold like ?

Only cz I thought I was getting ill but feel quite strong here tonight
150g carbs via gainer/coconut water pre
Gatorade bought in gym after squats

Squats free bar

2plates X 20 reps with some pauses here and there

2 plates X 15 pause 2/3s each rep
X12 each rep 3s pause
X20 paused 5s on last rep

Hack squat
3plates X 6
4pl X6
3pl X 12
2pl X 20

On leg extensions almost out of fuel here

100x15
100x15
130x15

Calf press 210x30
290 x 12
250 X 12+ 8 quick ones otherwise squeeze and hold at top and bottom all reps prior

Standing leg curls

25a side X 8
35 as X 15
45as X20

The added carbs this past week have given me the ability to push legs to a degree I haven’t for some years: now I understand why I was as strong age 21 natty- FOOD

I’m calling it a session and gna do some Cardio for 20m

Won’t let me post my shift vid but here’s 2 meals from today and pasta up top was another

nice job on this update. the leg extensions are very solid. i like the standing leg curls as well @Acerico34

 

[2Thick]

Middle of legs tonight, there was my delt/tri session 2 days ago, I’ve been getting in more rest days recently.

Anyone feel a bit weird on anastrazole ? Like a headache or tingle and almost flu/cold like ?

Only cz I thought I was getting ill but feel quite strong here tonight
150g carbs via gainer/coconut water pre
Gatorade bought in gym after squats

Squats free bar

2plates X 20 reps with some pauses here and there

2 plates X 15 pause 2/3s each rep
X12 each rep 3s pause
X20 paused 5s on last rep

Hack squat
3plates X 6
4pl X6
3pl X 12
2pl X 20

On leg extensions almost out of fuel here

100x15
100x15
130x15

Calf press 210x30
290 x 12
250 X 12+ 8 quick ones otherwise squeeze and hold at top and bottom all reps prior

Standing leg curls

25a side X 8
35 as X 15
45as X20

The added carbs this past week have given me the ability to push legs to a degree I haven’t for some years: now I understand why I was as strong age 21 natty- FOOD

I’m calling it a session and gna do some Cardio for 20m

Won’t let me post my shift vid but here’s 2 meals from today and pasta up top was another

@Acerico34 you won't go wrong with this iron training. the leg work is there. i like the standing leg curls works the hammies

 

[Acerico34]

Middle of legs tonight - say what??


Good to see squats

That sounded confusing, I was mid session

 

[Masonic Bodybuilder]

Awesome leg day man. I bet you were cooked after that session. Steak looking awesome too.

 

[LevButlerov]

Probably not.. let me calculate up today’s food I should be able to. Otherwise from tomorrow I’m gonna make a genuine effort to track and post here too. Let’s see how I go

400g carbs I think I’ve been getting in this last week with shakes etc, protein I ussually manage 250 ok going to have to get some tricks out for 300g

I got back my bloods and saw my E2 was 73 on my 200mg Cyp and 60mg Test E so I dosed half or 2/3 of a 1mg tablet on each pin.

Meals today
Top sirloin steak 8oz
350g mix white and sweet potato
2 eggs
some butter
60g carbs 60g protein

Ground chicken beef 5/1 ratio mix pasta shells Parmesan cheese 12g
Fat free marinara sauce 150g
55g carb 70g protein

Mass gainer shake 150g carbs 25g protein

Training

Another shake 80g carb 40g protein

Sushi and crab legs from pavilions
Protein 45g
Carbs 100

Calories 3429
Protein 268
Carbs 474
Fat 60

And tbh it’s late but I need another meal I’m hungry, chicken breast with maybe a potato or rice will get me up to 4000 with 300g protein and just over 500g carbs, it was leg day today after all

@Acerico34 can you post your bloods you said you got today? blur out personal info I'd like to see.

The macros today are better, we can go even higher.

 

[Acerico34]

Food today

Breakfast
300g white potatoes
250g 93% beef
100ml egg whites
Parmigiano 14g
Olive oil 5g
5 olives
Sprouted bread 2 slices
Jam 25g

Snack - half cantaloupe
60g trail mix
2 mini fruit bars Costco

Meal 2
Cooked weight chicken breast 170g
Basmati rice 230g
Butter 6g

Meal 3
2 scoop whey
250ml milk

Meal 4
Pasta shells 80g
140g 93% beef grass fed
140g 98% chicken Pasture raised
159g fat free marinara
14g Parmigiano

meal 5 at resultant

Double chicken salad I’d say 50g protein
And half of a shepherds pie I’d say probably 25g carbs and some extra fat..

My nutrition before the restaurant is as follows
3200 cals
284 P
330 C
82 F
The chicken on the salad would bring me to about 35/3600 with the extra bits of whatever I ate olives feta ect are most before thinking of pic

Today was a rest day with a 30m outdoor walk as my only exercise

 

[Acerico34]

Also did my DEXA scan today, bf only up .1% because of decrease in lean mass not more fat. I lost some morning scale weight in the last 5-6 days, I think water dropped from the ANastrazole. Waking up just under 94kg instead of 96. Idk if the fluctuations in my lean mass is due to dropping the 200mg of Masteron i was on or just water from E2

 

[RoySimpson]

Middle of legs tonight, there was my delt/tri session 2 days ago, I’ve been getting in more rest days recently.

Anyone feel a bit weird on anastrazole ? Like a headache or tingle and almost flu/cold like ?

Only cz I thought I was getting ill but feel quite strong here tonight
150g carbs via gainer/coconut water pre
Gatorade bought in gym after squats

Squats free bar

2plates X 20 reps with some pauses here and there

2 plates X 15 pause 2/3s each rep
X12 each rep 3s pause
X20 paused 5s on last rep

Hack squat
3plates X 6
4pl X6
3pl X 12
2pl X 20

On leg extensions almost out of fuel here

100x15
100x15
130x15

Calf press 210x30
290 x 12
250 X 12+ 8 quick ones otherwise squeeze and hold at top and bottom all reps prior

Standing leg curls

25a side X 8
35 as X 15
45as X20

The added carbs this past week have given me the ability to push legs to a degree I haven’t for some years: now I understand why I was as strong age 21 natty- FOOD

I’m calling it a session and gna do some Cardio for 20m

Won’t let me post my shift vid but here’s 2 meals from today and pasta up top was another

@Acerico34 i love eating kiwi before bed! Honestly i get such deep restful sleep after eating two of them. Probably only started doing it 6 months ago. Went from averaging 5-6 hours to 8 hours +.

 

[LevButlerov]

Food today

Breakfast
300g white potatoes
250g 93% beef
100ml egg whites
Parmigiano 14g
Olive oil 5g
5 olives
Sprouted bread 2 slices
Jam 25g

Snack - half cantaloupe
60g trail mix
2 mini fruit bars Costco

Meal 2
Cooked weight chicken breast 170g
Basmati rice 230g
Butter 6g

Meal 3
2 scoop whey
250ml milk

Meal 4
Pasta shells 80g
140g 93% beef grass fed
140g 98% chicken Pasture raised
159g fat free marinara
14g Parmigiano

meal 5 at resultant

Double chicken salad I’d say 50g protein
And half of a shepherds pie I’d say probably 25g carbs and some extra fat..

My nutrition before the restaurant is as follows
3200 cals
284 P
330 C
82 F
The chicken on the salad would bring me to about 35/3600 with the extra bits of whatever I ate olives feta ect are most before thinking of pic

Today was a rest day with a 30m outdoor walk as my only exercise

That’s a solid day of food, plenty of clean carbs and protein stacked in before the restaurant meal. You’re hitting good numbers on protein, so recovery and growth won’t be a problem. The fats are balanced and mostly quality sources, nothing heavy or sloppy. The restaurant meal adds some unknowns, but overall you still kept it controlled. On a rest day with just a walk, this intake will easily keep you fueled and not push you way over. Keep logging like this and we’ll tighten things up as training volume picks up. @Acerico34

 

[LevButlerov]

Also did my DEXA scan today, bf only up .1% because of decrease in lean mass not more fat. I lost some morning scale weight in the last 5-6 days, I think water dropped from the ANastrazole. Waking up just under 94kg instead of 96. Idk if the fluctuations in my lean mass is due to dropping the 200mg of Masteron i was on or just water from E2

Your estrogen is way too high! how much ai you taking? @Acerico34

 

[Acerico34]

Your estrogen is way too high! how much ai you taking? @Acerico34

I wasn’t taking AI at time of bloods 3 weeks ago. Been On 260mg Test, I started taking 0.5mg anastrazole 2x a week on pin days about a week ago.

Wasn’t sure if it was too high or normal for my Test levels

 

[Acerico34]

today was chest day

Chest



Flat bench

275 X 7

275 X5

225 X11

225 X 8



Decline bench

185x15

205 X12

205X9



Cable flies

37X15

37X10

37X 12



Hammer press incline



2 plates X 12

2pl X 10

2pl X10

2plX 10



Dips X 20

X 15



Skull crusher

60X20

Standing single arm dumbbell crushers

45X2 each arm

35x 6 each arm



The workout doesn’t sound like much on paper but felt a wild pump on the bench, cables and hammer machine and though I didn’t Get any extraordinary sets in rep/weigh wise I felt strong .



Food today was good till just now had take out for last meal again Thai curry and rice



Breakfast



300g 93% beef

3 eggs

Sprouted bread 2 slice

Jam 32g



Meal 2

Basmati rice 300g

Ground chicken breast lean 98% 300g

Butter 9g

Non fat yogurt 50g

80g mixed Froz veg

Mini fruit bar



Meal 3

4 rice cakes

40g jam



Meal 4

Pasta 78g

Chicke. Breast cooked 120g

Avocado mayo 17g

Butter 5g



Meal 5

Mass gainer 1 scoop

250ml A2 milk



Meal 6

Beef Panang Curry

Steamed rice



Cals

4345

Protein 309

Carbs 498

Fat 120



I guessed the curry macros from the choices on my fitness pal and I went with the highest fat and Calories to cover me Incase. Have to get more serious, I like keeping my fat under 100 and preferably under 80

A pic of me after 60 pushups at home and then gym pump later.

 

[Tiger Salman Khan]

today was chest day

Chest



Flat bench

275 X 7

275 X5

225 X11

225 X 8



Decline bench

185x15

205 X12

205X9



Cable flies

37X15

37X10

37X 12



Hammer press incline



2 plates X 12

2pl X 10

2pl X10

2plX 10



Dips X 20

X 15



Skull crusher

60X20

Standing single arm dumbbell crushers

45X2 each arm

35x 6 each arm



The workout doesn’t sound like much on paper but felt a wild pump on the bench, cables and hammer machine and though I didn’t Get any extraordinary sets in rep/weigh wise I felt strong .



Food today was good till just now had take out for last meal again Thai curry and rice



Breakfast



300g 93% beef

3 eggs

Sprouted bread 2 slice

Jam 32g



Meal 2

Basmati rice 300g

Ground chicken breast lean 98% 300g

Butter 9g

Non fat yogurt 50g

80g mixed Froz veg

Mini fruit bar



Meal 3

4 rice cakes

40g jam



Meal 4

Pasta 78g

Chicke. Breast cooked 120g

Avocado mayo 17g

Butter 5g



Meal 5

Mass gainer 1 scoop

250ml A2 milk



Meal 6

Beef Panang Curry

Steamed rice



Cals

4345

Protein 309

Carbs 498

Fat 120



I guessed the curry macros from the choices on my fitness pal and I went with the highest fat and Calories to cover me Incase. Have to get more serious, I like keeping my fat under 100 and preferably under 80

A pic of me after 60 pushups at home and then gym pump later.

@Acerico34 Great updates man.......

 

[LevButlerov]

I wasn’t taking AI at time of bloods 3 weeks ago. Been On 260mg Test, I started taking 0.5mg anastrazole 2x a week on pin days about a week ago.

Wasn’t sure if it was too high or normal for my Test levels

today was chest day

Chest



Flat bench

275 X 7

275 X5

225 X11

225 X 8



Decline bench

185x15

205 X12

205X9



Cable flies

37X15

37X10

37X 12



Hammer press incline



2 plates X 12

2pl X 10

2pl X10

2plX 10



Dips X 20

X 15



Skull crusher

60X20

Standing single arm dumbbell crushers

45X2 each arm

35x 6 each arm



The workout doesn’t sound like much on paper but felt a wild pump on the bench, cables and hammer machine and though I didn’t Get any extraordinary sets in rep/weigh wise I felt strong .



Food today was good till just now had take out for last meal again Thai curry and rice



Breakfast



300g 93% beef

3 eggs

Sprouted bread 2 slice

Jam 32g



Meal 2

Basmati rice 300g

Ground chicken breast lean 98% 300g

Butter 9g

Non fat yogurt 50g

80g mixed Froz veg

Mini fruit bar



Meal 3

4 rice cakes

40g jam



Meal 4

Pasta 78g

Chicke. Breast cooked 120g

Avocado mayo 17g

Butter 5g



Meal 5

Mass gainer 1 scoop

250ml A2 milk



Meal 6

Beef Panang Curry

Steamed rice



Cals

4345

Protein 309

Carbs 498

Fat 120



I guessed the curry macros from the choices on my fitness pal and I went with the highest fat and Calories to cover me Incase. Have to get more serious, I like keeping my fat under 100 and preferably under 80

A pic of me after 60 pushups at home and then gym pump later.

Good looks good and hard to tell the macros but I think high here at least 300 grams of protein @Acerico34
how do you feel with 500 carbs?

 

[Acerico34]

Total cals for today

4250
Protein 320
Carbs 493
Fat 116

7oz sirloin steak
3 eggs
Watermelon chunks
Banana

220g basmati rice
130g cooked white fish
80g mixed frozen veg
20g avocado mayo

63g pasta shells
120g cooked chicken breast
Avo mayo 10g

3 rice cakes
31g jam

1 scoop whey
1 scoop gainer
250ml milk
Banana


300g white potato
260g 93% beef
Raw organic honey 20g

Whey 2 scoopa
250ml milk



Back workout

Wide pull-ups
4 sets of 8 focusing on lat contraction

Barbell rows
135X 15
185X12
155 X 12
155X 12
135x15


Bicep curls
Worked up to 10
Reps with 50s each arm

Short late session

 

[Acerico34]

Good looks good and hard to tell the macros but I think high here at least 300 grams of protein @Acerico34
how do you feel with 500 carbs?

I feel full, like my body dysmorphia went down a bit I feel more shapely and more vascular at the same time. I’ve felt good mind muscle connection I wasn’t feeling on less carbs

 

[ballin2504]

Middle of legs tonight, there was my delt/tri session 2 days ago, I’ve been getting in more rest days recently.

Anyone feel a bit weird on anastrazole ? Like a headache or tingle and almost flu/cold like ?

Only cz I thought I was getting ill but feel quite strong here tonight
150g carbs via gainer/coconut water pre
Gatorade bought in gym after squats

Squats free bar

2plates X 20 reps with some pauses here and there

2 plates X 15 pause 2/3s each rep
X12 each rep 3s pause
X20 paused 5s on last rep

Hack squat
3plates X 6
4pl X6
3pl X 12
2pl X 20

On leg extensions almost out of fuel here

100x15
100x15
130x15

Calf press 210x30
290 x 12
250 X 12+ 8 quick ones otherwise squeeze and hold at top and bottom all reps prior

Standing leg curls

25a side X 8
35 as X 15
45as X20

The added carbs this past week have given me the ability to push legs to a degree I haven’t for some years: now I understand why I was as strong age 21 natty- FOOD

I’m calling it a session and gna do some Cardio for 20m

Won’t let me post my shift vid but here’s 2 meals from today and pasta up top was another

@Acerico34 that’s why I like aromasin personally. I just did isn’t feel right. Might think about switching.

 

[stevesmi]

today was chest day

Chest



Flat bench

275 X 7

275 X5

225 X11

225 X 8



Decline bench

185x15

205 X12

205X9



Cable flies

37X15

37X10

37X 12



Hammer press incline



2 plates X 12

2pl X 10

2pl X10

2plX 10



Dips X 20

X 15



Skull crusher

60X20

Standing single arm dumbbell crushers

45X2 each arm

35x 6 each arm



The workout doesn’t sound like much on paper but felt a wild pump on the bench, cables and hammer machine and though I didn’t Get any extraordinary sets in rep/weigh wise I felt strong .



Food today was good till just now had take out for last meal again Thai curry and rice



Breakfast



300g 93% beef

3 eggs

Sprouted bread 2 slice

Jam 32g



Meal 2

Basmati rice 300g

Ground chicken breast lean 98% 300g

Butter 9g

Non fat yogurt 50g

80g mixed Froz veg

Mini fruit bar



Meal 3

4 rice cakes

40g jam



Meal 4

Pasta 78g

Chicke. Breast cooked 120g

Avocado mayo 17g

Butter 5g



Meal 5

Mass gainer 1 scoop

250ml A2 milk



Meal 6

Beef Panang Curry

Steamed rice



Cals

4345

Protein 309

Carbs 498

Fat 120



I guessed the curry macros from the choices on my fitness pal and I went with the highest fat and Calories to cover me Incase. Have to get more serious, I like keeping my fat under 100 and preferably under 80

A pic of me after 60 pushups at home and then gym pump later.

@Acerico34 good one man. very solid training. i got a lot of love for this

 

[BodyMonster34]

today was chest day

Chest



Flat bench

275 X 7

275 X5

225 X11

225 X 8



Decline bench

185x15

205 X12

205X9



Cable flies

37X15

37X10

37X 12



Hammer press incline



2 plates X 12

2pl X 10

2pl X10

2plX 10



Dips X 20

X 15



Skull crusher

60X20

Standing single arm dumbbell crushers

45X2 each arm

35x 6 each arm



The workout doesn’t sound like much on paper but felt a wild pump on the bench, cables and hammer machine and though I didn’t Get any extraordinary sets in rep/weigh wise I felt strong .



Food today was good till just now had take out for last meal again Thai curry and rice



Breakfast



300g 93% beef

3 eggs

Sprouted bread 2 slice

Jam 32g



Meal 2

Basmati rice 300g

Ground chicken breast lean 98% 300g

Butter 9g

Non fat yogurt 50g

80g mixed Froz veg

Mini fruit bar



Meal 3

4 rice cakes

40g jam



Meal 4

Pasta 78g

Chicke. Breast cooked 120g

Avocado mayo 17g

Butter 5g



Meal 5

Mass gainer 1 scoop

250ml A2 milk



Meal 6

Beef Panang Curry

Steamed rice



Cals

4345

Protein 309

Carbs 498

Fat 120



I guessed the curry macros from the choices on my fitness pal and I went with the highest fat and Calories to cover me Incase. Have to get more serious, I like keeping my fat under 100 and preferably under 80

A pic of me after 60 pushups at home and then gym pump later.

@Acerico34 bro chest training is on point. i love the 60 pushups. my son can do 150 straight no problems

 

[Acerico34]

i haven't seen kiwi posted in a long time. its a great fruit. has a lot of anti oxidants @Acerico34

They taste good and it’s some more carbs!

 

[Acerico34]

My morning weight is Down some, 92.5kg this morning, haven’t weighed that in months not sure what’s going on, will keep at 4k 500g C and see what happens, maybe 350-400g on rest days

 

[Acerico34]

@Acerico34 bro chest training is on point. i love the 60 pushups. my son can do 150 straight no problems

I could do 80/90 before at a lighter weight, working up bro

 

[BodyMonster34]

I could do 80/90 before at a lighter weight, working up bro

bro if my son don't get atleast 120 he gets the belt. he only 11 years old

 

[2Thick]

today was chest day

Chest



Flat bench

275 X 7

275 X5

225 X11

225 X 8



Decline bench

185x15

205 X12

205X9



Cable flies

37X15

37X10

37X 12



Hammer press incline



2 plates X 12

2pl X 10

2pl X10

2plX 10



Dips X 20

X 15



Skull crusher

60X20

Standing single arm dumbbell crushers

45X2 each arm

35x 6 each arm



The workout doesn’t sound like much on paper but felt a wild pump on the bench, cables and hammer machine and though I didn’t Get any extraordinary sets in rep/weigh wise I felt strong .



Food today was good till just now had take out for last meal again Thai curry and rice



Breakfast



300g 93% beef

3 eggs

Sprouted bread 2 slice

Jam 32g



Meal 2

Basmati rice 300g

Ground chicken breast lean 98% 300g

Butter 9g

Non fat yogurt 50g

80g mixed Froz veg

Mini fruit bar



Meal 3

4 rice cakes

40g jam



Meal 4

Pasta 78g

Chicke. Breast cooked 120g

Avocado mayo 17g

Butter 5g



Meal 5

Mass gainer 1 scoop

250ml A2 milk



Meal 6

Beef Panang Curry

Steamed rice



Cals

4345

Protein 309

Carbs 498

Fat 120



I guessed the curry macros from the choices on my fitness pal and I went with the highest fat and Calories to cover me Incase. Have to get more serious, I like keeping my fat under 100 and preferably under 80

A pic of me after 60 pushups at home and then gym pump later.

@Acerico34 you are looking oustanding man. this is a quality food session. workout looks good too!

 

[Ulter]

today was chest day

Chest



Flat bench

275 X 7

275 X5

225 X11

225 X 8



Decline bench

185x15

205 X12

205X9



Cable flies

37X15

37X10

37X 12



Hammer press incline



2 plates X 12

2pl X 10

2pl X10

2plX 10



Dips X 20

X 15



Skull crusher

60X20

Standing single arm dumbbell crushers

45X2 each arm

35x 6 each arm



The workout doesn’t sound like much on paper but felt a wild pump on the bench, cables and hammer machine and though I didn’t Get any extraordinary sets in rep/weigh wise I felt strong .



Food today was good till just now had take out for last meal again Thai curry and rice



Breakfast



300g 93% beef

3 eggs

Sprouted bread 2 slice

Jam 32g



Meal 2

Basmati rice 300g

Ground chicken breast lean 98% 300g

Butter 9g

Non fat yogurt 50g

80g mixed Froz veg

Mini fruit bar



Meal 3

4 rice cakes

40g jam



Meal 4

Pasta 78g

Chicke. Breast cooked 120g

Avocado mayo 17g

Butter 5g



Meal 5

Mass gainer 1 scoop

250ml A2 milk



Meal 6

Beef Panang Curry

Steamed rice



Cals

4345

Protein 309

Carbs 498

Fat 120



I guessed the curry macros from the choices on my fitness pal and I went with the highest fat and Calories to cover me Incase. Have to get more serious, I like keeping my fat under 100 and preferably under 80

A pic of me after 60 pushups at home and then gym pump later.

@Acerico34 Much respect for a hardcore iron training session. hammer press is one of my favorites. i got mad love for it

 

[ROIDDERS]

today was chest day

Chest



Flat bench

275 X 7

275 X5

225 X11

225 X 8



Decline bench

185x15

205 X12

205X9



Cable flies

37X15

37X10

37X 12



Hammer press incline



2 plates X 12

2pl X 10

2pl X10

2plX 10



Dips X 20

X 15



Skull crusher

60X20

Standing single arm dumbbell crushers

45X2 each arm

35x 6 each arm



The workout doesn’t sound like much on paper but felt a wild pump on the bench, cables and hammer machine and though I didn’t Get any extraordinary sets in rep/weigh wise I felt strong .



Food today was good till just now had take out for last meal again Thai curry and rice



Breakfast



300g 93% beef

3 eggs

Sprouted bread 2 slice

Jam 32g



Meal 2

Basmati rice 300g

Ground chicken breast lean 98% 300g

Butter 9g

Non fat yogurt 50g

80g mixed Froz veg

Mini fruit bar



Meal 3

4 rice cakes

40g jam



Meal 4

Pasta 78g

Chicke. Breast cooked 120g

Avocado mayo 17g

Butter 5g



Meal 5

Mass gainer 1 scoop

250ml A2 milk



Meal 6

Beef Panang Curry

Steamed rice



Cals

4345

Protein 309

Carbs 498

Fat 120



I guessed the curry macros from the choices on my fitness pal and I went with the highest fat and Calories to cover me Incase. Have to get more serious, I like keeping my fat under 100 and preferably under 80

A pic of me after 60 pushups at home and then gym pump later.

good work my man! @Acerico34 you are an awesome dude. i love this training and food!

 

[ceo]

today was chest day

Chest



Flat bench

275 X 7

275 X5

225 X11

225 X 8



Decline bench

185x15

205 X12

205X9



Cable flies

37X15

37X10

37X 12



Hammer press incline



2 plates X 12

2pl X 10

2pl X10

2plX 10



Dips X 20

X 15



Skull crusher

60X20

Standing single arm dumbbell crushers

45X2 each arm

35x 6 each arm



The workout doesn’t sound like much on paper but felt a wild pump on the bench, cables and hammer machine and though I didn’t Get any extraordinary sets in rep/weigh wise I felt strong .



Food today was good till just now had take out for last meal again Thai curry and rice



Breakfast



300g 93% beef

3 eggs

Sprouted bread 2 slice

Jam 32g



Meal 2

Basmati rice 300g

Ground chicken breast lean 98% 300g

Butter 9g

Non fat yogurt 50g

80g mixed Froz veg

Mini fruit bar



Meal 3

4 rice cakes

40g jam



Meal 4

Pasta 78g

Chicke. Breast cooked 120g

Avocado mayo 17g

Butter 5g



Meal 5

Mass gainer 1 scoop

250ml A2 milk



Meal 6

Beef Panang Curry

Steamed rice



Cals

4345

Protein 309

Carbs 498

Fat 120



I guessed the curry macros from the choices on my fitness pal and I went with the highest fat and Calories to cover me Incase. Have to get more serious, I like keeping my fat under 100 and preferably under 80

A pic of me after 60 pushups at home and then gym pump later.

@Aceriol bros 60 pushups is solid. i need to start doing them harder too. you try weighted pushups?

 

[LevButlerov]

I feel full, like my body dysmorphia went down a bit I feel more shapely and more vascular at the same time. I’ve felt good mind muscle connection I wasn’t feeling on less carbs

We all have body dysmorphia dont worry, it's normal for our bodybuilding community @Acerico34

 

[LevButlerov]

My morning weight is Down some, 92.5kg this morning, haven’t weighed that in months not sure what’s going on, will keep at 4k 500g C and see what happens, maybe 350-400g on rest days

92 is a good range, you want to up the foods?

 

[stevesmi]

They taste good and it’s some more carbs!

Yeah very sour

 

[RoySimpson]

today was chest day

Chest



Flat bench

275 X 7

275 X5

225 X11

225 X 8



Decline bench

185x15

205 X12

205X9



Cable flies

37X15

37X10

37X 12



Hammer press incline



2 plates X 12

2pl X 10

2pl X10

2plX 10



Dips X 20

X 15



Skull crusher

60X20

Standing single arm dumbbell crushers

45X2 each arm

35x 6 each arm



The workout doesn’t sound like much on paper but felt a wild pump on the bench, cables and hammer machine and though I didn’t Get any extraordinary sets in rep/weigh wise I felt strong .



Food today was good till just now had take out for last meal again Thai curry and rice



Breakfast



300g 93% beef

3 eggs

Sprouted bread 2 slice

Jam 32g



Meal 2

Basmati rice 300g

Ground chicken breast lean 98% 300g

Butter 9g

Non fat yogurt 50g

80g mixed Froz veg

Mini fruit bar



Meal 3

4 rice cakes

40g jam



Meal 4

Pasta 78g

Chicke. Breast cooked 120g

Avocado mayo 17g

Butter 5g



Meal 5

Mass gainer 1 scoop

250ml A2 milk



Meal 6

Beef Panang Curry

Steamed rice



Cals

4345

Protein 309

Carbs 498

Fat 120



I guessed the curry macros from the choices on my fitness pal and I went with the highest fat and Calories to cover me Incase. Have to get more serious, I like keeping my fat under 100 and preferably under 80

A pic of me after 60 pushups at home and then gym pump later.

@Acerico34 looking great bro!! Solid chest session and food is on point!

 

[Mobster]

Good work on bench day

 

[Acerico34]

Rest day today no training at all

Breakfast
3 eggs
3 slices sprouted Bread
Half cantaloup
Banana
8g butter

Meal 2
(Chipotle)
8oz steak
4oz rice
3oz black beans
3.5 oz corn
1oz sour cream

Meal 3
4 rice cakes
40g jam
2 scoops whey
250ml milk

Meal 4
Poke bowl
150g white rice
10oz raw tuna
Pineapple mango onions greens etc

Meal 5
( in and out)
5 patties no salt
1 slice cheese
Bun
Salt less fries
2/3 diet lemonade 1/3 lemonade


Total day calories
Just realised I pretty much took the day off cooking , didn’t do horribly I don’t think even considering the burger and fries, don’t start work till 9 tomorrow so 6-7.30 I can make my meals. Quads and delts tomorrow

3900
Protein 290
Carbs 427
Fat 123

 

[Acerico34]

@Aceriol bros 60 pushups is solid. i need to start doing them harder too. you try weighted pushups?

I was doing them with a 30kg back pack in 2020 COVID times

 

[Acerico34]

good work my man! @Acerico34 you are an awesome dude. i love this training and food!

Love bro

 

[Acerico34]

@Acerico34 you are looking oustanding man. this is a quality food session. workout looks good too!

Appreciate it brother !