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that sounds like a plan
that is a sound plan
@FeAr_mE arms are looking jacked man. Putting that work in
After some time away, a wuick ipdate
My run to drop a few kgs before my holiday didn't go to plan, I got quite sick but we survived. I managed to drop 5-6 kgs so I was sitting around 78kgs for my trip.
As u was on holiday I enjoyed myself, had some good fun on the snow with the kids and enjoyed some good food.
It was exactly what I needed, had a few stresses with work etc, it was a solid couple of weeks were nothing entered my head.
Came hold a kg lighter which was an added joy, surprisingly how much you burn on the snow.
Currently on a maintenance with slight surplus phase before we go back into a full on push.
I'll post meals and training etc in a separate post.
All I've been running is a sports trt dose
I'll bring back the eq on the push, I'll look at running 375 test and 500 eq at the start and I'll adjust accordingly. I'll get bloods done before and during to ensure all is good
My run to drop a few kgs before my holiday didn't go to plan, I got quite sick but we survived. I managed to drop 5-6 kgs so I was sitting around 78kgs for my trip.
As u was on holiday I enjoyed myself, had some good fun on the snow with the kids and enjoyed some good food.
It was exactly what I needed, had a few stresses with work etc, it was a solid couple of weeks were nothing entered my head.
Came hold a kg lighter which was an added joy, surprisingly how much you burn on the snow.
Currently on a maintenance with slight surplus phase before we go back into a full on push.
I'll post meals and training etc in a separate post.
All I've been running is a sports trt dose
I'll bring back the eq on the push, I'll look at running 375 test and 500 eq at the start and I'll adjust accordingly. I'll get bloods done before and during to ensure all is good
Currently running Sassy pharms gear, some of the best, I gave a buddy of mine his test 300mg/ml and his feedback was his test was through the roof.
Sassy looks after me, I wouldn't go anywhere else, plus I recommend him to all my friends if needing quality gear
@Sassy's Pharmaceuticals
Sassy looks after me, I wouldn't go anywhere else, plus I recommend him to all my friends if needing quality gear
@Sassy's Pharmaceuticals
LevButlerov
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That break sounded perfect, dropped a bit of weight, enjoyed the trip, and came back lighter without even trying which shows the activity paid off. Sitting around 78 kg after the holiday puts you in a good spot to ease back into the push. Sports TRT dose kept things steady and when you bring test and eq back in with bloods checked, you’ll be set for clean progress. Looking forward to seeing the meals and training once you start dialing it back up.
Meals when I'm home Is as follows, training is pretty much the same when home as to when away at work.
The first time hitting these workouts was killer, but by week 2 I found my stride
4–6 Week Nutrition & Training Program
Nutrition Plan
Calories: 2,400–2,500 kcal/day (maintenance with slight surplus for strength progression)
Protein: ~180 g/day
Carbs: ~300 g/day
Fats: 60–65 g/day
+ 150 g green veggies
3. Meal 3 (Pre-Workout) 200 g lean beef + 250 g sweet potato + greens
4. Post-Workout 20 g honey
Meal Example
1. Breakfast 100 g oats + 1 banana + 40 g whey isolate + 20 g peanut butter
2. Meal 2 200 g chicken breast + 200 g jasmine rice 3. Meal 3 (Pre-Workout) 200 g lean beef + 250 g sweet potato + greens
4. Post-Workout 120 g cream of rice + 40 g whey isolate + 5. Dinner 200 g salmon/barramundi + 200 g basmati rice + salad
Training Program (5 Days per Week)
Day 1 – Push (Chest & Shoulders)
- Smith Shoulder Press – 5×6–8
- Incline Barbell Bench – 4×8–10
- Dumbbell Shoulder Press – 4×8–10
- Dumbbell Flies – 3×12–15
- Lateral Raises – 4×12–15
- Cable Rope Overhead Triceps Extension – 3×12–15
- Cable Rope Overhead Triceps Extension – 3×12–15
Day 2 – Pull (Back & Biceps)
- Pull-ups – 4×6–10
- Barbell Rows – 4×8–10
- Lat Pulldowns (wide grip) – 4×10–12
- Dumbbell Shrugs – 4×15–20
- Barbell Curls – 4×10–12
- Incline Dumbbell Curls – 3×12–15
- Incline Dumbbell Curls – 3×12–15
Day 3 – Legs & Delts
- Leg Press – 5×10–12
- Walking Lunges – 4×12 each leg
- Romanian Deadlift – 4×8–10
- Seated Calf Raises – 4×15–20
- Dumbbell Lateral Raises – 5×12–15
- Upright Rows – 3×10–12
- Upright Rows – 3×10–12
Day 4 – Chest & Arms
- Barbell Bench Press – 5×6–8
- Incline Dumbbell Press – 4×8–10
- Cable Crossovers – 3×12–15
- Barbell Curls – 4×8–10- Barbell Curls – 4×8–10- Skull Crushers – 4×8–10
- Hammer Curls – 3×12–15
- Rope Pushdowns – 3×12–15
Day 5 – Shoulders & Strength Focus
- Seated Overhead Barbell Press – 5×5
- Arnold Press – 4×8–10
- Machine Shoulder Press – 4×10–12
- Dumbbell Lateral Raises – 5×12–15 (last 2 sets drop sets)
- Rear Delt Flies – 4×12–15
- Close Grip Bench Press – 4×8–10
The first time hitting these workouts was killer, but by week 2 I found my stride
4–6 Week Nutrition & Training Program
Nutrition Plan
Calories: 2,400–2,500 kcal/day (maintenance with slight surplus for strength progression)
Protein: ~180 g/day
Carbs: ~300 g/day
Fats: 60–65 g/day
+ 150 g green veggies
3. Meal 3 (Pre-Workout) 200 g lean beef + 250 g sweet potato + greens
4. Post-Workout 20 g honey
Meal Example
1. Breakfast 100 g oats + 1 banana + 40 g whey isolate + 20 g peanut butter
2. Meal 2 200 g chicken breast + 200 g jasmine rice 3. Meal 3 (Pre-Workout) 200 g lean beef + 250 g sweet potato + greens
4. Post-Workout 120 g cream of rice + 40 g whey isolate + 5. Dinner 200 g salmon/barramundi + 200 g basmati rice + salad
Training Program (5 Days per Week)
Day 1 – Push (Chest & Shoulders)
- Smith Shoulder Press – 5×6–8
- Incline Barbell Bench – 4×8–10
- Dumbbell Shoulder Press – 4×8–10
- Dumbbell Flies – 3×12–15
- Lateral Raises – 4×12–15
- Cable Rope Overhead Triceps Extension – 3×12–15
- Cable Rope Overhead Triceps Extension – 3×12–15
Day 2 – Pull (Back & Biceps)
- Pull-ups – 4×6–10
- Barbell Rows – 4×8–10
- Lat Pulldowns (wide grip) – 4×10–12
- Dumbbell Shrugs – 4×15–20
- Barbell Curls – 4×10–12
- Incline Dumbbell Curls – 3×12–15
- Incline Dumbbell Curls – 3×12–15
Day 3 – Legs & Delts
- Leg Press – 5×10–12
- Walking Lunges – 4×12 each leg
- Romanian Deadlift – 4×8–10
- Seated Calf Raises – 4×15–20
- Dumbbell Lateral Raises – 5×12–15
- Upright Rows – 3×10–12
- Upright Rows – 3×10–12
Day 4 – Chest & Arms
- Barbell Bench Press – 5×6–8
- Incline Dumbbell Press – 4×8–10
- Cable Crossovers – 3×12–15
- Barbell Curls – 4×8–10- Barbell Curls – 4×8–10- Skull Crushers – 4×8–10
- Hammer Curls – 3×12–15
- Rope Pushdowns – 3×12–15
Day 5 – Shoulders & Strength Focus
- Seated Overhead Barbell Press – 5×5
- Arnold Press – 4×8–10
- Machine Shoulder Press – 4×10–12
- Dumbbell Lateral Raises – 5×12–15 (last 2 sets drop sets)
- Rear Delt Flies – 4×12–15
- Close Grip Bench Press – 4×8–10
LevButlerov
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Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Good update, food and training both look structured and you’ve got the meals set up to support strength with enough carbs to keep sessions fueled. Program has plenty of pressing and pulling work, and the volume should drive progress if recovery is there.
Make sure you keep logging regularly though, it’ll help you stay accountable and people following along can give better feedback when they see week to week changes.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You look good, size is clean and big
It'll be one of those 'last bit to go' jobs lol
@FeAr_mE with men we tend to store excess fat around our chest, stomachs, etc. the best way to get rid of it is continue losing body fat.
bro chest fat look good. i like the photos as well. all looking strong @FeAr_mE
I think you're looking good, man. @FeAr_mE Don't accept the chest fat. You will burn it off, keep at it, and make sure you drop total body fat, it will come off.
bros you will get rid of extra fat in time. don't give up. keep the iron grind going it will pay off @FeAr_mE
@FeAr_mE Don't come to terms with anything. You gotta fight for everything. Don't give up at all. let's see You can continue to cut.
photos are looking good if you ask me. keep up the good work. you will grind away at the excess fat just be patient @FeAr_mE
That fat will go away over time all part of the process
@FeAr_mE yeah it’ll all disappear when you do a cut the physique is looking good though don’t be too hard on yourself
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