Approved Log TRT - Masteron - HGH Recomp cycle Journal

[Acerico34]

Good feedback @toddthelineman I think a lot of guys don't understand cycle support is a full stack of supps not just tudca and nac, they get bad advice, so I'm happy you saw if yourself. :d true EVO brother!

I mean I take all the heart ones, barberine, Coq10, red rice yeast etc, but I’ll check the N2Gaurd out .. what’s the other one N2BM? Checking out now

 

[Acerico34]

Just ordered 2 bottles, it has got the lot inside it! I feel like I have a lot of those individual supps but who cares, I may throw in 100/150mg deca 100/150mg EQ in to aid my bulk soon so good to have my organs covered

 

[LevButlerov]

Just ordered 2 bottles, it has got the lot inside it! I feel like I have a lot of those individual supps but who cares, I may throw in 100/150mg deca 100/150mg EQ in to aid my bulk soon so good to have my organs covered

That's perfect, good move buying n2guard @Acerico34 I would start by adding 100mgs eq before you add deca, you have the eq on hand?

 

[Acerico34]

That's perfect, good move buying n2guard @Acerico34 I would start by adding 100mgs eq before you add deca, you have the eq on hand?

Yes sir I do

 

[Acerico34]

Another past time I have I sometimes stockpile gear and growth

 

[Acerico34]

Just waiting on a next blood dump ( should be v soon) as my Hmcrt is over 51. Last dump the fkd it up and tried use a superficial vein so got no blood out and still had to wait the 56 days . Il do that plus run my test/E2 one more time as I added 50mg Test and upped my Adex from .5-.75mg .

 

[LevButlerov]

Yes sir I do

go for it 100mgs eq to start

Another past time I have I sometimes stockpile gear and growth

you have HGH? @Acerico34

Just waiting on a next blood dump ( should be v soon) as my Hmcrt is over 51. Last dump the fkd it up and tried use a superficial vein so got no blood out and still had to wait the 56 days . Il do that plus run my test/E2 one more time as I added 50mg Test and upped my Adex from .5-.75mg .

lets see bloods first to see whats up right

 

[25homes]

Some food pics from today after my
Leg day yesterday

10oz bison steak 200g potatoes 2 eggs
145g pasta 2 chicken breasts avocado oil 2.5tbspn
Lemon

Nice job right here

 

[Acerico34]

Nice job right here

Thanks brother!

 

[Acerico34]

go for it 100mgs eq to start

you have HGH? @Acerico34

lets see bloods first to see whats up right

Yes I use generics, if I could get some phizer Geno I have the money atm.
I always have some GH, I use 3-4iu here and there but not consistently this year

 

[LevButlerov]

Yes I use generics, if I could get some phizer Geno I have the money atm.
I always have some GH, I use 3-4iu here and there but not consistently this year

start doing 1 IU to start but 5/2 can you do is consistent?

 

[Acerico34]

start doing 1 IU to start but 5/2 can you do is

start doing 1 IU to start but 5/2 can you do is consistent?

Why just 1iu? I always heard/read generics use 4iu min pharma 2iu. I pinned 4/5 days out the last 7. Not consecutive days but 5 out the 7.

2iu maybe to minimize the tiredness I’m feeling? may be due to the GH as I hadn’t been pining it regularly. I started again this last week or 2. I thought maybe I was coming down with a cold but GH does Make ppl tired

 

[LevButlerov]

Why just 1iu? I always heard/read generics use 4iu min pharma 2iu. I pinned 4/5 days out the last 7. Not consecutive days but 5 out the 7.

2iu maybe to minimize the tiredness I’m feeling? may be due to the GH as I hadn’t been pining it regularly. I started again this last week or 2. I thought maybe I was coming down with a cold but GH does Make ppl tired

More is not always better with HGH, 1-2 IU daily is plenty for steady IGF response without heavy fatigue or water bloat. @Acerico34

That tired feeling after restarting is common while your body readjusts, hold at 2 IU for 2-3 weeks before deciding if you even need more.

 

[Acerico34]

More is not always better with HGH, 1-2 IU daily is plenty for steady IGF response without heavy fatigue or water bloat. @Acerico34

That tired feeling after restarting is common while your body readjusts, hold at 2 IU for 2-3 weeks before deciding if you even need more.

Agreed

 

[LevButlerov]

Agreed

lets get more updates up

 

[Acerico34]

I trained legs Monday, thought I logged that

Squats

225x10
275x11
315x6
225x12

Dbl rdl
80x10
100x9
100x10
100x10

Single leg bbl lunges
95x8 each leg
95x8
95x8
95x8

Leg curls
2 sets to faliure on 70/90lbs

Leg extensions
3 sets 18-20 reps to faliure


Biceps on Tuesday afternoon

Standing single arm dumbell curls

30x 12
35x12
40x12
45 X 12

Bbl standing curls
Top sets
95x8
95x8

Concentration curls arm leaned on bench
30s x 8
35x 8
35 x8
30 x10

Hammer curls
30x10
25x8
30x10

Lats and traps in evening

Pull ups
10
9

Bbl roww

185x8
205x6
185x9
185x10

Shrugs
225x 10
225x10
225x10
185x12

Single arm cable high lat pull/rows

The stack not sure how much it is

X 12 each arm x4 sets

Cable pull overs / straight arm push downs

130x15
130x15
130x15

Some outside food again this week il post some pics

Broke the 100kg mark on morning weight probably some water. 226 was my weight last night

 

[LevButlerov]

I trained legs Monday, thought I logged that

Squats

225x10
275x11
315x6
225x12

Dbl rdl
80x10
100x9
100x10
100x10

Single leg bbl lunges
95x8 each leg
95x8
95x8
95x8

Leg curls
2 sets to faliure on 70/90lbs

Leg extensions
3 sets 18-20 reps to faliure


Biceps on Tuesday afternoon

Standing single arm dumbell curls

30x 12
35x12
40x12
45 X 12

Bbl standing curls
Top sets
95x8
95x8

Concentration curls arm leaned on bench
30s x 8
35x 8
35 x8
30 x10

Hammer curls
30x10
25x8
30x10

Lats and traps in evening

Pull ups
10
9

Bbl roww

185x8
205x6
185x9
185x10

Shrugs
225x 10
225x10
225x10
185x12

Single arm cable high lat pull/rows

The stack not sure how much it is

X 12 each arm x4 sets

Cable pull overs / straight arm push downs

130x15
130x15
130x15

Some outside food again this week il post some pics

Broke the 100kg mark on morning weight probably some water. 226 was my weight last night

Strong lower day. Squats up to 315 lbs x 6 and lunges at 95 lbs that's deep leg hit

 

[Acerico34]

Strong lower day. Squats up to 315 lbs x 6 and lunges at 95 lbs that's deep leg hit

Yea I feel like the squats sets like that was less intense than 3/4x 275, next legs session I’m gonna try 315 x6 275x10 275x10 275x10 hopefully. And up my dbl dead’s too they weren’t very hard

 

[LevButlerov]

Yea I feel like the squats sets like that was less intense than 3/4x 275, next legs session I’m gonna try 315 x6 275x10 275x10 275x10 hopefully. And up my dbl dead’s too they weren’t very hard

Thats a good squat but try for 20 reps see how you feel

 

[Acerico34]

Trained push Friday legs today here are notes


Flat bench



275x8

315x3

275x6

275x4



Incline/ohp

185x5

155x8

155x 10

135 X 14



Skull crushers

95x10

100 X 5 drop set to 85x 8

85x 10

85x 12



Cable flies



35 x12

35x12

35 x 12

35 x12



Overhead tricep dbl extension 2 arm

30s x12

30x12

30x12

30x12



Cable side raises



15x12

15x 10

15 X 10

15 x7



Tricep rope push downs

45x12

55x10



Dips

12

10

9

9


Legs today in morning

Bbl Squats

225x15
275x10
275x10
275x10
225x11

BBL Dead’s

225x12

275x8

275 X 10

275x 10

275x 10



Dumbbell Lunges

30sX 16

50s x 16

50s x14

50sX 18


7.5hrs later different gym

Leg curls 70x20
90x16
70x15

Hack squat
225 X 18
225 X 15
225 X 12
215 X 14

Leg press
3 plates X 15
3 plates X 20

Seated calf raises
45 each side x 20
X20
55x12
45x18

Food today was ok

8oz steak 3 eggs
1 slice sourdough

300g rice
190g cooked chicken breast
Some mixed veg

Restaurant after work Persian style
Chicken kebab skewer 1 ground beef skewer
Rice

220g 93% beef
180g pasta
100g cooked chicken breast
Marinara pasta sauce
20g avocado mayo

Some pics of food
I definitely have gotten a bit bigger, my weight is up, but I just want to get my lift numbers up over next few months while keeping as tidy as I can . Getting cardio in the mornings several times a week

 

[LevButlerov]

Trained push Friday legs today here are notes


Flat bench



275x8

315x3

275x6

275x4



Incline/ohp

185x5

155x8

155x 10

135 X 14



Skull crushers

95x10

100 X 5 drop set to 85x 8

85x 10

85x 12



Cable flies



35 x12

35x12

35 x 12

35 x12



Overhead tricep dbl extension 2 arm

30s x12

30x12

30x12

30x12



Cable side raises



15x12

15x 10

15 X 10

15 x7



Tricep rope push downs

45x12

55x10



Dips

12

10

9

9


Legs today in morning

Bbl Squats

225x15
275x10
275x10
275x10
225x11

BBL Dead’s

225x12

275x8

275 X 10

275x 10

275x 10



Dumbbell Lunges

30sX 16

50s x 16

50s x14

50sX 18


7.5hrs later different gym

Leg curls 70x20
90x16
70x15

Hack squat
225 X 18
225 X 15
225 X 12
215 X 14

Leg press
3 plates X 15
3 plates X 20

Seated calf raises
45 each side x 20
X20
55x12
45x18

Food today was ok

8oz steak 3 eggs
1 slice sourdough

300g rice
190g cooked chicken breast
Some mixed veg

Restaurant after work Persian style
Chicken kebab skewer 1 ground beef skewer
Rice

220g 93% beef
180g pasta
100g cooked chicken breast
Marinara pasta sauce
20g avocado mayo

Some pics of food
I definitely have gotten a bit bigger, my weight is up, but I just want to get my lift numbers up over next few months while keeping as tidy as I can . Getting cardio in the mornings several times a week

Food pics look tasty and high protein, good balance red meat, chicken, and eggs, probably around 250 maybe 270 protein, good level.

Training volume is huge too, big leg and push days like that will push strength up fast! @Acerico34

get some pics of you up want to see your growth.

 

[Acerico34]

Trained pull yesterday was a good session, didn’t take notes, but I did pull ups 4 sets of 7-10 wide grip

Lat pull down top set was

170lbs x 8
Drop set to 130lb x 20

Seated cable rows, 80lb felt heavier on this then 85lb at my LA fitness but I did
3 sets of 10 reps

Went on to Z bar curls
70x10
80x8
90x8
90x10
90x8

Sigle arm dbl curls

35x8
35x8
35x8
35x8

Hammer curls
30x10
30x10
30x10
30x10

Crunch machine
70lbx15
90lb x 12
115lb x 10
70x15

Food yesterday was

200gm cooked chicken breast
300g rice banana

Gainer shake Post wo

200g chicken breast
300g rice
Banana

In and out 2 burgers and fries
( don’t judge, I do what’s necessary sometimes)


Today was a rest day

20m stairmaster level 6
10m incline level 8 speed 3.5-4

6 eggs
3 breakfast muffins

190g chicken breast (cooked)
250g white rice

Half yellow Mellon

200g chicken breast
250g rice

180g Pasta
220g chicken breast

Caesin
250ml milk

Gear is now about 100mg Test C, 75-90mg Test E Saturdays and Wednesdays, I decided to pass on EQ as my Hematocrit is already 51.4 and I can’t donate for another few weeks.

I pinned 125mg Deca today, see how I feel through the next week, and either pin that every 7 or 9 days.
The Deca are Ampoules, I pulled out a ml and just pinned .5ml. Will the other half ml be ok or should I squirt it in an empty test bottle till next week?

Some photos of food and physique. Push day tomorrow

 

[LevButlerov]

Trained pull yesterday was a good session, didn’t take notes, but I did pull ups 4 sets of 7-10 wide grip

Lat pull down top set was

170lbs x 8
Drop set to 130lb x 20

Seated cable rows, 80lb felt heavier on this then 85lb at my LA fitness but I did
3 sets of 10 reps

Went on to Z bar curls
70x10
80x8
90x8
90x10
90x8

Sigle arm dbl curls

35x8
35x8
35x8
35x8

Hammer curls
30x10
30x10
30x10
30x10

Crunch machine
70lbx15
90lb x 12
115lb x 10
70x15

Food yesterday was

200gm cooked chicken breast
300g rice banana

Gainer shake Post wo

200g chicken breast
300g rice
Banana

In and out 2 burgers and fries
( don’t judge, I do what’s necessary sometimes)


Today was a rest day

20m stairmaster level 6
10m incline level 8 speed 3.5-4

6 eggs
3 breakfast muffins

190g chicken breast (cooked)
250g white rice

Half yellow Mellon

200g chicken breast
250g rice

180g Pasta
220g chicken breast

Caesin
250ml milk

Gear is now about 100mg Test C, 75-90mg Test E Saturdays and Wednesdays, I decided to pass on EQ as my Hematocrit is already 51.4 and I can’t donate for another few weeks.

I pinned 125mg Deca today, see how I feel through the next week, and either pin that every 7 or 9 days.
The Deca are Ampoules, I pulled out a ml and just pinned .5ml. Will the other half ml be ok or should I squirt it in an empty test bottle till next week?

Some photos of food and physique. Push day tomorrow

Impressive size, you’re big and ripped with thick arms and sharp abs @Acerico34
and those meal pics look super tasty, high protein for sure!

Good call skipping EQ for now, hematocrit at 51.4 is already high so hold off till you can donate, you can donate soon?

 

[Acerico34]

Impressive size, you’re big and ripped with thick arms and sharp abs @Acerico34
and those meal pics look super tasty, high protein for sure!

Good call skipping EQ for now, hematocrit at 51.4 is already high so hold off till you can donate, you can donate soon?

Just checked, 8 days time, the last time they fkd it up and no blood came out ( tried to use a small vein, I was tired and didn’t look to stop the guy)

 

[Acerico34]

I did my morning cardio today ( I get this done more days than not - 4/5x week)
20m on stepmill at level 6
10m incline 8 speed 3.5

Pull
Warm up 10m incline walk speed 3.5 incline 3

Leg raise and hold+ 15 leg raises

10 wide grip pull ups



Bbl bent over rows

185x8

205x6

205x 4/5

185x 6

135x 11/12



Dumbell

Single arm rows form focused

35x12

50s x12

50sx12

50s X 12



Barbell shrugs ( my own variation)

185x12

185x12

185x12

185x12



Rear delt flies

30s x 12

20x 12

20x12

20x12



Bbl bicep curls



95x7

95x6

95x6

95x 8 ( last 2 reps used some momentum)



Isolated dumbell standing single arm curls leaning on Bench

35x 6

40x7

40x7

40x8 ( one forced rep)

40s8 ( 1/2 forced )



Some reps standing 2 handed with 20s to finish

Food I have not been tracking again just trying to eat a lot

Today was late start with 7 eggs and 2 bagels 10g jam some ketchup a banana

A rice/light beans and 2 chicken breast bowl with added shredded chicken, also ate a small thigh and a drumstick, was a big big meal,

Diner I had 4 lamb chops and sweet potato fries

My weight is up I’m weighing 101kg end of night and waking around 97-98. Tomorrow it’s legs, think I’m gona do squats and dead’s maybe hack squats

 

[LevButlerov]

I did my morning cardio today ( I get this done more days than not - 4/5x week)
20m on stepmill at level 6
10m incline 8 speed 3.5

Pull
Warm up 10m incline walk speed 3.5 incline 3

Leg raise and hold+ 15 leg raises

10 wide grip pull ups



Bbl bent over rows

185x8

205x6

205x 4/5

185x 6

135x 11/12



Dumbell

Single arm rows form focused

35x12

50s x12

50sx12

50s X 12



Barbell shrugs ( my own variation)

185x12

185x12

185x12

185x12



Rear delt flies

30s x 12

20x 12

20x12

20x12



Bbl bicep curls



95x7

95x6

95x6

95x 8 ( last 2 reps used some momentum)



Isolated dumbell standing single arm curls leaning on Bench

35x 6

40x7

40x7

40x8 ( one forced rep)

40s8 ( 1/2 forced )



Some reps standing 2 handed with 20s to finish

Food I have not been tracking again just trying to eat a lot

Today was late start with 7 eggs and 2 bagels 10g jam some ketchup a banana

A rice/light beans and 2 chicken breast bowl with added shredded chicken, also ate a small thigh and a drumstick, was a big big meal,

Diner I had 4 lamb chops and sweet potato fries

My weight is up I’m weighing 101kg end of night and waking around 97-98. Tomorrow it’s legs, think I’m gona do squats and dead’s maybe hack squats

Strong pull day, 205lb rows and 95lb curls show solid strength and I love your meal pics @Acerico34

Just checked, 8 days time, the last time they fkd it up and no blood came out ( tried to use a small vein, I was tired and didn’t look to stop the guy)

wait they couldnt take it?

 

[Acerico34]

Strong pull day, 205lb rows and 95lb curls show solid strength and I love your meal pics @Acerico34

wait they couldnt take it?

A guy I think was a trainee put the needle in a vein in my arm that wasn’t a proper vein, they tried to say I clotted. I still had to wait 56 days despite it being their mistake. A little tiny bit of blood hit the bag so rules were rules and I had to wait, got 7 days left now.

 

[Acerico34]

Just got back from training legs,

Idk if I posted my push workout from Friday so here it is

Flat bench



265 x8

265 x8

265x8



Incline ohp

185x8

175x9

155x8

135 X 12



Side raises

2plates on cable x12 drop set to one plate x10 x3 sets



Cable flies



35lb x 10

30lb x 12

Incline flies cable

30 x10

30x10

30x9



Dips overhead tricep extension super sets



X20 straight to superset with overhead dumbell extentions pair of 20s x20 reps



X18 x 15



X12 x12

 

[Acerico34]

Legs tonight

Legs



Squats



Warm up pyramid sets of 135/185/225

275x8

315x8

365x2

225x10



Hack squat



4 plates X 6

X7

X8

X7



Light deadlifts slow good form for hams



185x15

185x12

185x12

185x12



Standing plated hamstring curls



25a side X 15

35 X 12

45x 12



Seated plates calf raises



45 a side X 20

X20

X20

X18



Leg extension single leg

70x20

 

[Acerico34]

Some more pics of food from past few days, chicken rice with Persian celery stew and 2 glasses of milk was today. Steak chicken and sweet potato from other day, 7 eggs a lamb tongue and 2 bagels and jam from other morning. Rockfish veg and rice from fish grill next to my work the other day was a great tasting lean meal

 

[LevButlerov]

A guy I think was a trainee put the needle in a vein in my arm that wasn’t a proper vein, they tried to say I clotted. I still had to wait 56 days despite it being their mistake. A little tiny bit of blood hit the bag so rules were rules and I had to wait, got 7 days left now.

thats not good damn

 

[LevButlerov]

Legs tonight

Legs



Squats



Warm up pyramid sets of 135/185/225

275x8

315x8

365x2

225x10



Hack squat



4 plates X 6

X7

X8

X7



Light deadlifts slow good form for hams



185x15

185x12

185x12

185x12



Standing plated hamstring curls



25a side X 15

35 X 12

45x 12



Seated plates calf raises



45 a side X 20

X20

X20

X18



Leg extension single leg

70x20

Strong leg day, 365lb squats impressive
The 185lb slow deads are power!

 

[LevButlerov]

Some more pics of food from past few days, chicken rice with Persian celery stew and 2 glasses of milk was today. Steak chicken and sweet potato from other day, 7 eggs a lamb tongue and 2 bagels and jam from other morning. Rockfish veg and rice from fish grill next to my work the other day was a great tasting lean meal

Tasty food @Acerico34 looks high protein! the Rockfish looks the best!

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

 

[Pigsy]

Tasty food @Acerico34 looks high protein! the Rockfish looks the best!

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

Love myself some fresh fish

 

[Allupfromhere]

Some more pics of food from past few days, chicken rice with Persian celery stew and 2 glasses of milk was today. Steak chicken and sweet potato from other day, 7 eggs a lamb tongue and 2 bagels and jam from other morning. Rockfish veg and rice from fish grill next to my work the other day was a great tasting lean meal

Oooohh some awesome looking meals!
Persian celery stew sound interesting brother
And cant go wrong with steak, chicken and fish

 

[LevButlerov]

Love myself some fresh fish

I was thinking of salmon today

 

[Pigsy]

I was thinking of salmon today

Had salmon sashmi. On the weekend

 

[LevButlerov]

Had salmon sashmi. On the weekend

sweet

 

[Acerico34]

Push session tonight, was a broken up one as I did 2 exercises before I had to work then finish it 2 hours later,

DBL seated ohp

70x 12
80x12
80x12
80x12

Incline Chest press machine

70x15
90x15
110x15
70x50

Pec Dec

110x15
130x15
160x15
210x15
130x30

Lateral raises

30x12
30x12
30x12
30x15

Narrow grip incline push ups 50

Skull crushers smith machine

35lb each side no idea what bar is but it’s light no way 45lb

X15
X15
X15
X15

Cable push downs

110lb x 20
110 X 20
Super set with 30lb overhead extension x 50

Single arm cable tricep extension
40lb x 15 each arm

2x 30lb dumbell overhead extension x 20


Food today was

7 eggs
2 bagels
1 banana

250g basmati rice
225g cooked chicken breast
Banana

245g lean ground bison
220g white potato

Gatorade 500ml intra

Gainer shake + whey scoop + banana +250ml milk post

10oz bison steak
230g rice
Banana


I might have not had one of the 4 bananas lol
Pic of last meal

Calories were 4150
Protein 329
Carbs 545
Fat 77

 

[LevButlerov]

Push session tonight, was a broken up one as I did 2 exercises before I had to work then finish it 2 hours later,

DBL seated ohp

70x 12
80x12
80x12
80x12

Incline Chest press machine

70x15
90x15
110x15
70x50

Pec Dec

110x15
130x15
160x15
210x15
130x30

Lateral raises

30x12
30x12
30x12
30x15

Narrow grip incline push ups 50

Skull crushers smith machine

35lb each side no idea what bar is but it’s light no way 45lb

X15
X15
X15
X15

Cable push downs

110lb x 20
110 X 20
Super set with 30lb overhead extension x 50

Single arm cable tricep extension
40lb x 15 each arm

2x 30lb dumbell overhead extension x 20


Food today was

7 eggs
2 bagels
1 banana

250g basmati rice
225g cooked chicken breast
Banana

245g lean ground bison
220g white potato

Gatorade 500ml intra

Gainer shake + whey scoop + banana +250ml milk post

10oz bison steak
230g rice
Banana


I might have not had one of the 4 bananas lol
Pic of last meal

Calories were 4150
Protein 329
Carbs 545
Fat 77

Good push session, strong volume even split in 2 bodyparts 80lb presses and 210lb pec dec both heavy work, you pushed deep there. @Acerico34

Diet looks good but push protein to 350 and carbs to 600, you lean easy for you!

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46

 

[Acerico34]

I woke up today and one of the first videos that popped up on my phone was Lee Priest saying to do sets of 7 when trying to grow,

This number worked great for me in my early 20s, and again a few years back.

back and bis

Wide pull ups

12

7

7



Lat pulldown

175 X 7

205 X 7

205x 7

Drop set to 130x16-18 reps



Bbl rows



185x7

205x 7 drop to 185x2

185x7

135x12



High row plated machine

2 plates X 10

2.5 pl X 7

3 pl X 7

3pl x 8

2.5pl x 15



Seated row machine



175x7

205x 7

205x 7



Plated bicep curl machine



2.5plates x6/7 4/5 with top form

2 plates/ 10 (100lb) x7 (5 with great form last 2 with a little struggle )

2 plates X 7

2 plates x7



Incline seated dbl curls



30x7

30x8

30x7

30x 7

This was the most I could do my Bi’s where gone

 

[Acerico34]

Morning light walk outside today instead of cardio.

first meal today was just 200ml egg whites 1 scoop whey 250ml milk and a banana

Hit the gym early around 9.30 drank two Gatorade 300mls intra

85g pasta
215g cooked chicken breast
2.5 Tbsp avocado oil

300g Fage 0 fat yogurt
35g Raw unfiltered honey organic
140g blueberries

300g basmati rice
200g chicken breast cooked

Half cantaloupe fruit

It’s 7pm and I’m only at 2850 cals
P 237
C 398
F 72

I will get another rice meal with steak or fish and that will get me to 3600 there abouts, maybe I can fit in a shake and rice cake before bed to hit 4k. Hitting 4.5k cals eating like this is tough.

I used to do a bedtime oats with PB/ whey and some other bits in to get extra food in late. Was like a desert. I don’t eat neither oats or PB anymore

 

[Acerico34]

Good push session, strong volume even split in 2 bodyparts 80lb presses and 210lb pec dec both heavy work, you pushed deep there. @Acerico34

Diet looks good but push protein to 350 and carbs to 600, you lean easy for you!

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46

Thanks bro!

Idk I’m looking a little fluffy lol.
I did go a little wild on the diet eating some fried catfish and fries and 1 or 2 sandwiches, all good quality but higher fat cals. Dialing in again now

This was extremely tasty from California fish grill

 

[LevButlerov]

Thanks bro!

Idk I’m looking a little fluffy lol.
I did go a little wild on the diet eating some fried catfish and fries and 1 or 2 sandwiches, all good quality but higher fat cals. Dialing in again now

This was extremely tasty from California fish grill

Fried catfish actually looks tasty @Acerico34 you need those meals.

@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46
check his meal pic

 

[LevButlerov]

Morning light walk outside today instead of cardio.

first meal today was just 200ml egg whites 1 scoop whey 250ml milk and a banana

Hit the gym early around 9.30 drank two Gatorade 300mls intra

85g pasta
215g cooked chicken breast
2.5 Tbsp avocado oil

300g Fage 0 fat yogurt
35g Raw unfiltered honey organic
140g blueberries

300g basmati rice
200g chicken breast cooked

Half cantaloupe fruit

It’s 7pm and I’m only at 2850 cals
P 237
C 398
F 72

I will get another rice meal with steak or fish and that will get me to 3600 there abouts, maybe I can fit in a shake and rice cake before bed to hit 4k. Hitting 4.5k cals eating like this is tough.

I used to do a bedtime oats with PB/ whey and some other bits in to get extra food in late. Was like a desert. I don’t eat neither oats or PB anymore

You look huge in those pics, full and round even on lower intake @Acerico34

Good food layout through the day, clean but you need to push protein to 300.

 

[LevButlerov]

I woke up today and one of the first videos that popped up on my phone was Lee Priest saying to do sets of 7 when trying to grow,

This number worked great for me in my early 20s, and again a few years back.

back and bis

Wide pull ups

12

7

7



Lat pulldown

175 X 7

205 X 7

205x 7

Drop set to 130x16-18 reps



Bbl rows



185x7

205x 7 drop to 185x2

185x7

135x12



High row plated machine

2 plates X 10

2.5 pl X 7

3 pl X 7

3pl x 8

2.5pl x 15



Seated row machine



175x7

205x 7

205x 7



Plated bicep curl machine



2.5plates x6/7 4/5 with top form

2 plates/ 10 (100lb) x7 (5 with great form last 2 with a little struggle )

2 plates X 7

2 plates x7



Incline seated dbl curls



30x7

30x8

30x7

30x 7

This was the most I could do my Bi’s where gone

Good back and bis session, the 7 rep focus hit power range right where Lee Priest meant it to.

 

[Acerico34]

Was a very good back session, my muscles are already sore, continued intensity for 1.5h

and I think i have been hitting 300+ grams protein often more than not! It’s the carbs I struggle with, need to push them around workout time

 

[Allupfromhere]

Morning light walk outside today instead of cardio.

first meal today was just 200ml egg whites 1 scoop whey 250ml milk and a banana

Hit the gym early around 9.30 drank two Gatorade 300mls intra

85g pasta
215g cooked chicken breast
2.5 Tbsp avocado oil

300g Fage 0 fat yogurt
35g Raw unfiltered honey organic
140g blueberries

300g basmati rice
200g chicken breast cooked

Half cantaloupe fruit

It’s 7pm and I’m only at 2850 cals
P 237
C 398
F 72

I will get another rice meal with steak or fish and that will get me to 3600 there abouts, maybe I can fit in a shake and rice cake before bed to hit 4k. Hitting 4.5k cals eating like this is tough.

I used to do a bedtime oats with PB/ whey and some other bits in to get extra food in late. Was like a desert. I don’t eat neither oats or PB anymore

Solid rear double brother, great width on your back too. Legs are looking strong and huge.

But the biggest shoutout it to all the awesome looking food legend they look amazing!

 

[Acerico34]

Last meal of today was at Fogo de Chao
I ended up eating near double the beef in this pic, with a bowl of rice, 5 small pineapple wedges

 

[Acerico34]

Solid rear double brother, great width on your back too. Legs are looking strong and huge.

But the biggest shoutout it to all the awesome looking food legend they look amazing!

Thanks mate appreciate it ! I try with it all

 

[Mobster]

Morning light walk outside today instead of cardio.

first meal today was just 200ml egg whites 1 scoop whey 250ml milk and a banana

Hit the gym early around 9.30 drank two Gatorade 300mls intra

85g pasta
215g cooked chicken breast
2.5 Tbsp avocado oil

300g Fage 0 fat yogurt
35g Raw unfiltered honey organic
140g blueberries

300g basmati rice
200g chicken breast cooked

Half cantaloupe fruit

It’s 7pm and I’m only at 2850 cals
P 237
C 398
F 72

I will get another rice meal with steak or fish and that will get me to 3600 there abouts, maybe I can fit in a shake and rice cake before bed to hit 4k. Hitting 4.5k cals eating like this is tough.

I used to do a bedtime oats with PB/ whey and some other bits in to get extra food in late. Was like a desert. I don’t eat neither oats or PB anymore

Simple straight forward meals

 

[LevButlerov]

Was a very good back session, my muscles are already sore, continued intensity for 1.5h

and I think i have been hitting 300+ grams protein often more than not! It’s the carbs I struggle with, need to push them around workout time

300 protein is good! get carbs up some honey rice cakes push it! @Acerico34

 

[stevesmi]

Morning light walk outside today instead of cardio.

first meal today was just 200ml egg whites 1 scoop whey 250ml milk and a banana

Hit the gym early around 9.30 drank two Gatorade 300mls intra

85g pasta
215g cooked chicken breast
2.5 Tbsp avocado oil

300g Fage 0 fat yogurt
35g Raw unfiltered honey organic
140g blueberries

300g basmati rice
200g chicken breast cooked

Half cantaloupe fruit

It’s 7pm and I’m only at 2850 cals
P 237
C 398
F 72

I will get another rice meal with steak or fish and that will get me to 3600 there abouts, maybe I can fit in a shake and rice cake before bed to hit 4k. Hitting 4.5k cals eating like this is tough.

I used to do a bedtime oats with PB/ whey and some other bits in to get extra food in late. Was like a desert. I don’t eat neither oats or PB anymore

@Acerico34 This is a good setup right here, man. Cantaloupe has a lot of benefits. I really like it because it's heavy on water and it's really good, especially on a hot day.

 

[ceo]

Morning light walk outside today instead of cardio.

first meal today was just 200ml egg whites 1 scoop whey 250ml milk and a banana

Hit the gym early around 9.30 drank two Gatorade 300mls intra

85g pasta
215g cooked chicken breast
2.5 Tbsp avocado oil

300g Fage 0 fat yogurt
35g Raw unfiltered honey organic
140g blueberries

300g basmati rice
200g chicken breast cooked

Half cantaloupe fruit

It’s 7pm and I’m only at 2850 cals
P 237
C 398
F 72

I will get another rice meal with steak or fish and that will get me to 3600 there abouts, maybe I can fit in a shake and rice cake before bed to hit 4k. Hitting 4.5k cals eating like this is tough.

I used to do a bedtime oats with PB/ whey and some other bits in to get extra food in late. Was like a desert. I don’t eat neither oats or PB anymore

bros solid on the carbs and protein. 2850 cals is good. i love me some rice and chicken perfect setup @Acerico34

 

[Ulter]

Morning light walk outside today instead of cardio.

first meal today was just 200ml egg whites 1 scoop whey 250ml milk and a banana

Hit the gym early around 9.30 drank two Gatorade 300mls intra

85g pasta
215g cooked chicken breast
2.5 Tbsp avocado oil

300g Fage 0 fat yogurt
35g Raw unfiltered honey organic
140g blueberries

300g basmati rice
200g chicken breast cooked

Half cantaloupe fruit

It’s 7pm and I’m only at 2850 cals
P 237
C 398
F 72

I will get another rice meal with steak or fish and that will get me to 3600 there abouts, maybe I can fit in a shake and rice cake before bed to hit 4k. Hitting 4.5k cals eating like this is tough.

I used to do a bedtime oats with PB/ whey and some other bits in to get extra food in late. Was like a desert. I don’t eat neither oats or PB anymore

thats a good looking meal right there. @Acerico34 i like it. t he fruit is looking good. and i love the blueberries and cantaloupe

 

[ROIDDERS]

Last meal of today was at Fogo de Chao
I ended up eating near double the beef in this pic, with a bowl of rice, 5 small pineapple wedges

that right here is a helluva meal. that beef looks pretty damn good. that is some fancy eats! @Acerico34

 

[Acerico34]

that right here is a helluva meal. that beef looks pretty damn good. that is some fancy eats! @Acerico34

it’s very good we go there once every 1-2 month’s, straight beef and rice last night for me

 

[ROIDDERS]

it’s very good we go there once every 1-2 month’s, straight beef and rice last night for me

Looks like a clean place with clean food.

 

[Acerico34]

Rest day yesterday

Cardio was 20m stepmill level 7
Incline treadmill incline 5 speed 3.5 15m last 5m speed 4

40 (20&20) hanging leg raises these are getting tougher at 220lbs lol

Breakfast

6 eggs 1 bagel
Half cantaloupe

110g pasta
140g chicken

250g yogurt
32g honey

Breaded white fish ( was a birthday dinner )
4 pieces probably 40g protein 2 tortillas
Some beans and rice
A slice of chocolate ice cream cake (mocha ice cream cake)

250ml milk
2 scoops whey
Creatine 10g glutamine 5g

Today is another rest day, I had clients all day so will hit legs strong and early in the day

Food today was not great but ok

2 scoops whey with 250ml milk creatine 10g 5g glutamine

Chipotle double asada with rice beans
Half a Mexican coke I know it’s bad but at least not corn syrup

3 skewers of souvlaki chicken and a Greek salad with feta and olive oil

2 scoops whey with 210ml milk

it’s 7pm and soon to get in next meal might be pasta with 2 cans tuna


I think my abs improved from these hanging leg raises I started last 2 months

 

[ballin2504]

Morning light walk outside today instead of cardio.

first meal today was just 200ml egg whites 1 scoop whey 250ml milk and a banana

Hit the gym early around 9.30 drank two Gatorade 300mls intra

85g pasta
215g cooked chicken breast
2.5 Tbsp avocado oil

300g Fage 0 fat yogurt
35g Raw unfiltered honey organic
140g blueberries

300g basmati rice
200g chicken breast cooked

Half cantaloupe fruit

It’s 7pm and I’m only at 2850 cals
P 237
C 398
F 72

I will get another rice meal with steak or fish and that will get me to 3600 there abouts, maybe I can fit in a shake and rice cake before bed to hit 4k. Hitting 4.5k cals eating like this is tough.

I used to do a bedtime oats with PB/ whey and some other bits in to get extra food in late. Was like a desert. I don’t eat neither oats or PB anymore

@Acerico34 quality update man. The physique is looking really good. Keep it up

 

[Acerico34]

Sunday woke up knowing I didn’t have much time to train legs,

I did

Deadlifts
275x7

295x7

365x2 ( didn’t rest long enough b4)

315 X 8

225x12


Squats

275 X 7 lower than para

295x 7 lower than

275 x 7 lower

275 x 7

Then i went to a birthday party roller skating lol, looked hilarious.

Then later hit legs again and did

Hack squats
3 plates X 12 reps with the first 6/7 pausing for 3s at bottom
4 plates X 4/5
3 plates X 12 with 5-6 reps with pauses 2-3s
3 plates X 12 some pauses

Single leg bbl lunges
65x12
85x12 each leg
95x12
115x12

Standing hamstring curls
Worked up to
55x12 then did a drop set down to 25 taking a 10 of a time

Single leg extensions
70x15
90x12
110x10
70x20

Seated calf raises
45x20
35x20
5x20

Calves were feeling fkd


Food wasn’t great Sunday,

Pasta 100g 2 cans tuna avocado oil 2-3tbsp lemon

3 slices pizza and coke

Half a ahi tuna poke bowl

Gainer shake probably after training and maybe in and out too can’t remember that part fk

Yesterday-Monday
Was supposed to be rest day - I’m trying to do cardio most days in the morning 30m ranging from either light- moderately intense (HR 135+)

I did 15m stepper 15m tread

.5 scoop gainer
1 scoop whey
Banana
250ml milk
Creatine 10g
Glutamine 5g


10oz steak bison lean cut fat strip off
2 eggs

Ikes Steak and provolone sandwich with double meat
24oz juice drink

100g pasta
2 cans tuna
3 tbsp Avocado oil and some lemon

Thai panang curry with chicken
3 skewers chicken Satay
Lemonade

That’s gotta be close to 5k calories, I didn’t count but looking over now must be.

I was thinking rest as Sunday was tiresome with double legs and full day of work yesterday but hit a push after the pasta meal

OHP bbl

185x6/7

185x5

155x9

155x 8/9



Flat press bbl

225x8

225x8

225x9

225x10



Flys

35x15

35x10

35x12

35x12



Skull crushers bbl

85x12

85x12

85x12

85x12

 

[Acerico34]

I pinned 125mg of Deca Oct 29th and again this last Saturday, left 10 days in between just because, plan to do 125mg every Sat with my Test dose.

My Pharmacy where not able to fill my Cypionate prescription saying they where back logged and my prescription was expired. Telling me to try Costco like I haven’t got better things to do. I’m fed up with them I came home and my new protocol now

150-180mg Test E Beligas pinned Wednesday & Sat
125mg Deca CanadaBio pinned Sat
2-3iu GH pinned 5x a week

Supps
N2Gaurd
Fish oil 1000mg
Dim 200mg
Zinc 50mg
CoQ10
Berberine 1200mg
LArgenine circulation formula
Citrus bergamot
Vit C
vit B
Red rice yeast extract

These are the ones I’ve got out and take every day

 

[LevButlerov]

Sunday woke up knowing I didn’t have much time to train legs,

I did

Deadlifts
275x7

295x7

365x2 ( didn’t rest long enough b4)

315 X 8

225x12


Squats

275 X 7 lower than para

295x 7 lower than

275 x 7 lower

275 x 7

Then i went to a birthday party roller skating lol, looked hilarious.

Then later hit legs again and did

Hack squats
3 plates X 12 reps with the first 6/7 pausing for 3s at bottom
4 plates X 4/5
3 plates X 12 with 5-6 reps with pauses 2-3s
3 plates X 12 some pauses

Single leg bbl lunges
65x12
85x12 each leg
95x12
115x12

Standing hamstring curls
Worked up to
55x12 then did a drop set down to 25 taking a 10 of a time

Single leg extensions
70x15
90x12
110x10
70x20

Seated calf raises
45x20
35x20
5x20

Calves were feeling fkd


Food wasn’t great Sunday,

Pasta 100g 2 cans tuna avocado oil 2-3tbsp lemon

3 slices pizza and coke

Half a ahi tuna poke bowl

Gainer shake probably after training and maybe in and out too can’t remember that part fk

Yesterday-Monday
Was supposed to be rest day - I’m trying to do cardio most days in the morning 30m ranging from either light- moderately intense (HR 135+)

I did 15m stepper 15m tread

.5 scoop gainer
1 scoop whey
Banana
250ml milk
Creatine 10g
Glutamine 5g


10oz steak bison lean cut fat strip off
2 eggs

Ikes Steak and provolone sandwich with double meat
24oz juice drink

100g pasta
2 cans tuna
3 tbsp Avocado oil and some lemon

Thai panang curry with chicken
3 skewers chicken Satay
Lemonade

That’s gotta be close to 5k calories, I didn’t count but looking over now must be.

I was thinking rest as Sunday was tiresome with double legs and full day of work yesterday but hit a push after the pasta meal

OHP bbl

185x6/7

185x5

155x9

155x 8/9



Flat press bbl

225x8

225x8

225x9

225x10



Flys

35x15

35x10

35x12

35x12



Skull crushers bbl

85x12

85x12

85x12

85x12

Strong double leg day, good density work with 365lb deads and 295lb squats both in one day. @Acerico34

 

[LevButlerov]

I pinned 125mg of Deca Oct 29th and again this last Saturday, left 10 days in between just because, plan to do 125mg every Sat with my Test dose.

My Pharmacy where not able to fill my Cypionate prescription saying they where back logged and my prescription was expired. Telling me to try Costco like I haven’t got better things to do. I’m fed up with them I came home and my new protocol now

150-180mg Test E Beligas pinned Wednesday & Sat
125mg Deca CanadaBio pinned Sat
2-3iu GH pinned 5x a week

Supps
N2Gaurd
Fish oil 1000mg
Dim 200mg
Zinc 50mg
CoQ10
Berberine 1200mg
LArgenine circulation formula
Citrus bergamot
Vit C
vit B
Red rice yeast extract

These are the ones I’ve got out and take every day

thats a good cycle but why dont you get some self TRT going? forget the cyp from pharmacy @Acerico34

 

[Acerico34]

Strong double leg day, good density work with 365lb deads and 295lb squats both in one day. @Acerico34

Yea tired me out for sure !

 

[Acerico34]

thats a good cycle but why dont you get some self TRT going? forget the cyp from pharmacy @Acerico34

That’s what I meant, I have my Test E Beligas, just gone do that for all my test dose, this lot are useless between the pharmacy and doc

 

[LevButlerov]

That’s what I meant, I have my Test E Beligas, just gone do that for all my test dose, this lot are useless between the pharmacy and doc

Go with self TRT easier too @Acerico34

 

[Acerico34]

Rested today, not even cardio just a leisurely walk in evening.

Food was

7 eggs 2 bagels
1 persimmon fruit large organic

Half a deli double meat sandwich I’d estimate about 6-700 calories 30-35g protein 65-70C rest fats from meat and cheese

2 scoops Whey
banana
250ml A2 milk 2%

120g raw weight pasta
208g cooked chicken breast
150g marinara sauce
2.5 TBSP avocado oil
21g Parmesan

200g Fage 0% fat yogurt
1 organic large persimmon
32g honey
Cinnamon

Fitness pal has it at

3885 cals
266P
383C
133 F

Probably have a Caesin shake with milk before bed to take me over 4k.

 

[LevButlerov]

Rested today, not even cardio just a leisurely walk in evening.

Food was

7 eggs 2 bagels
1 persimmon fruit large organic

Half a deli double meat sandwich I’d estimate about 6-700 calories 30-35g protein 65-70C rest fats from meat and cheese

2 scoops Whey
banana
250ml A2 milk 2%

120g raw weight pasta
208g cooked chicken breast
150g marinara sauce
2.5 TBSP avocado oil
21g Parmesan

200g Fage 0% fat yogurt
1 organic large persimmon
32g honey
Cinnamon

Fitness pal has it at

3885 cals
266P
383C
133 F

Probably have a Caesin shake with milk before bed to take me over 4k.

Those meal pics look amazing, clean food and high quality @Acerico34
At 4k and 266 protein you’re in a strong surplus zone, even bumping carbs a bit wouldn't hurt imo

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

Rested today, not even cardio just a leisurely walk in evening.

Food was

7 eggs 2 bagels
1 persimmon fruit large organic

Half a deli double meat sandwich I’d estimate about 6-700 calories 30-35g protein 65-70C rest fats from meat and cheese

2 scoops Whey
banana
250ml A2 milk 2%

120g raw weight pasta
208g cooked chicken breast
150g marinara sauce
2.5 TBSP avocado oil
21g Parmesan

200g Fage 0% fat yogurt
1 organic large persimmon
32g honey
Cinnamon

Fitness pal has it at

3885 cals
266P
383C
133 F

Probably have a Caesin shake with milk before bed to take me over 4k.

I am also having a rest day. I am kind of itching to go to the gym, but trying to give my body what it needs, your food looks really good man, I love a good bagel

 

[Allupfromhere]

Rested today, not even cardio just a leisurely walk in evening.

Food was

7 eggs 2 bagels
1 persimmon fruit large organic

Half a deli double meat sandwich I’d estimate about 6-700 calories 30-35g protein 65-70C rest fats from meat and cheese

2 scoops Whey
banana
250ml A2 milk 2%

120g raw weight pasta
208g cooked chicken breast
150g marinara sauce
2.5 TBSP avocado oil
21g Parmesan

200g Fage 0% fat yogurt
1 organic large persimmon
32g honey
Cinnamon

Fitness pal has it at

3885 cals
266P
383C
133 F

Probably have a Caesin shake with milk before bed to take me over 4k.

Ooooh meals look fantastic brother

 

[Mobster]

Sunday woke up knowing I didn’t have much time to train legs,

I did

Deadlifts
275x7

295x7

365x2 ( didn’t rest long enough b4)

315 X 8

225x12


Squats

275 X 7 lower than para

295x 7 lower than

275 x 7 lower

275 x 7

Then i went to a birthday party roller skating lol, looked hilarious.

Then later hit legs again and did

Hack squats
3 plates X 12 reps with the first 6/7 pausing for 3s at bottom
4 plates X 4/5
3 plates X 12 with 5-6 reps with pauses 2-3s
3 plates X 12 some pauses

Single leg bbl lunges
65x12
85x12 each leg
95x12
115x12

Standing hamstring curls
Worked up to
55x12 then did a drop set down to 25 taking a 10 of a time

Single leg extensions
70x15
90x12
110x10
70x20

Seated calf raises
45x20
35x20
5x20

Calves were feeling fkd


Food wasn’t great Sunday,

Pasta 100g 2 cans tuna avocado oil 2-3tbsp lemon

3 slices pizza and coke

Half a ahi tuna poke bowl

Gainer shake probably after training and maybe in and out too can’t remember that part fk

Yesterday-Monday
Was supposed to be rest day - I’m trying to do cardio most days in the morning 30m ranging from either light- moderately intense (HR 135+)

I did 15m stepper 15m tread

.5 scoop gainer
1 scoop whey
Banana
250ml milk
Creatine 10g
Glutamine 5g


10oz steak bison lean cut fat strip off
2 eggs

Ikes Steak and provolone sandwich with double meat
24oz juice drink

100g pasta
2 cans tuna
3 tbsp Avocado oil and some lemon

Thai panang curry with chicken
3 skewers chicken Satay
Lemonade

That’s gotta be close to 5k calories, I didn’t count but looking over now must be.

I was thinking rest as Sunday was tiresome with double legs and full day of work yesterday but hit a push after the pasta meal

OHP bbl

185x6/7

185x5

155x9

155x 8/9



Flat press bbl

225x8

225x8

225x9

225x10



Flys

35x15

35x10

35x12

35x12



Skull crushers bbl

85x12

85x12

85x12

85x12

Good work on the deads. That rest between sets is key when lifting heavy.

 

[stevesmi]

Sunday woke up knowing I didn’t have much time to train legs,

I did

Deadlifts
275x7

295x7

365x2 ( didn’t rest long enough b4)

315 X 8

225x12


Squats

275 X 7 lower than para

295x 7 lower than

275 x 7 lower

275 x 7

Then i went to a birthday party roller skating lol, looked hilarious.

Then later hit legs again and did

Hack squats
3 plates X 12 reps with the first 6/7 pausing for 3s at bottom
4 plates X 4/5
3 plates X 12 with 5-6 reps with pauses 2-3s
3 plates X 12 some pauses

Single leg bbl lunges
65x12
85x12 each leg
95x12
115x12

Standing hamstring curls
Worked up to
55x12 then did a drop set down to 25 taking a 10 of a time

Single leg extensions
70x15
90x12
110x10
70x20

Seated calf raises
45x20
35x20
5x20

Calves were feeling fkd


Food wasn’t great Sunday,

Pasta 100g 2 cans tuna avocado oil 2-3tbsp lemon

3 slices pizza and coke

Half a ahi tuna poke bowl

Gainer shake probably after training and maybe in and out too can’t remember that part fk

Yesterday-Monday
Was supposed to be rest day - I’m trying to do cardio most days in the morning 30m ranging from either light- moderately intense (HR 135+)

I did 15m stepper 15m tread

.5 scoop gainer
1 scoop whey
Banana
250ml milk
Creatine 10g
Glutamine 5g


10oz steak bison lean cut fat strip off
2 eggs

Ikes Steak and provolone sandwich with double meat
24oz juice drink

100g pasta
2 cans tuna
3 tbsp Avocado oil and some lemon

Thai panang curry with chicken
3 skewers chicken Satay
Lemonade

That’s gotta be close to 5k calories, I didn’t count but looking over now must be.

I was thinking rest as Sunday was tiresome with double legs and full day of work yesterday but hit a push after the pasta meal

OHP bbl

185x6/7

185x5

155x9

155x 8/9



Flat press bbl

225x8

225x8

225x9

225x10



Flys

35x15

35x10

35x12

35x12



Skull crushers bbl

85x12

85x12

85x12

85x12

@Acerico34 healthy updates man. the skull crushers and the flys are outstanding. flat press is also looking sweet!

 

[2Thick]

I pinned 125mg of Deca Oct 29th and again this last Saturday, left 10 days in between just because, plan to do 125mg every Sat with my Test dose.

My Pharmacy where not able to fill my Cypionate prescription saying they where back logged and my prescription was expired. Telling me to try Costco like I haven’t got better things to do. I’m fed up with them I came home and my new protocol now

150-180mg Test E Beligas pinned Wednesday & Sat
125mg Deca CanadaBio pinned Sat
2-3iu GH pinned 5x a week

Supps
N2Gaurd
Fish oil 1000mg
Dim 200mg
Zinc 50mg
CoQ10
Berberine 1200mg
LArgenine circulation formula
Citrus bergamot
Vit C
vit B
Red rice yeast extract

These are the ones I’ve got out and take every day

The N2guard is a fantastic supplement to lead with. @Acerico34 It also contains Omega so you could even lower your fish oil dosage and you'd be good to go. and it has coq10 as well

 

[Ulter]

Sunday woke up knowing I didn’t have much time to train legs,

I did

Deadlifts
275x7

295x7

365x2 ( didn’t rest long enough b4)

315 X 8

225x12


Squats

275 X 7 lower than para

295x 7 lower than

275 x 7 lower

275 x 7

Then i went to a birthday party roller skating lol, looked hilarious.

Then later hit legs again and did

Hack squats
3 plates X 12 reps with the first 6/7 pausing for 3s at bottom
4 plates X 4/5
3 plates X 12 with 5-6 reps with pauses 2-3s
3 plates X 12 some pauses

Single leg bbl lunges
65x12
85x12 each leg
95x12
115x12

Standing hamstring curls
Worked up to
55x12 then did a drop set down to 25 taking a 10 of a time

Single leg extensions
70x15
90x12
110x10
70x20

Seated calf raises
45x20
35x20
5x20

Calves were feeling fkd


Food wasn’t great Sunday,

Pasta 100g 2 cans tuna avocado oil 2-3tbsp lemon

3 slices pizza and coke

Half a ahi tuna poke bowl

Gainer shake probably after training and maybe in and out too can’t remember that part fk

Yesterday-Monday
Was supposed to be rest day - I’m trying to do cardio most days in the morning 30m ranging from either light- moderately intense (HR 135+)

I did 15m stepper 15m tread

.5 scoop gainer
1 scoop whey
Banana
250ml milk
Creatine 10g
Glutamine 5g


10oz steak bison lean cut fat strip off
2 eggs

Ikes Steak and provolone sandwich with double meat
24oz juice drink

100g pasta
2 cans tuna
3 tbsp Avocado oil and some lemon

Thai panang curry with chicken
3 skewers chicken Satay
Lemonade

That’s gotta be close to 5k calories, I didn’t count but looking over now must be.

I was thinking rest as Sunday was tiresome with double legs and full day of work yesterday but hit a push after the pasta meal

OHP bbl

185x6/7

185x5

155x9

155x 8/9



Flat press bbl

225x8

225x8

225x9

225x10



Flys

35x15

35x10

35x12

35x12



Skull crushers bbl

85x12

85x12

85x12

85x12

pizza and coke. Say it isn't so, but I'm glad that you're being honest about it. Sometimes people will do stuff like that and not admit it. We're not going to give you a hard time about it though. @Acerico34

 

[ceo]

Rested today, not even cardio just a leisurely walk in evening.

Food was

7 eggs 2 bagels
1 persimmon fruit large organic

Half a deli double meat sandwich I’d estimate about 6-700 calories 30-35g protein 65-70C rest fats from meat and cheese

2 scoops Whey
banana
250ml A2 milk 2%

120g raw weight pasta
208g cooked chicken breast
150g marinara sauce
2.5 TBSP avocado oil
21g Parmesan

200g Fage 0% fat yogurt
1 organic large persimmon
32g honey
Cinnamon

Fitness pal has it at

3885 cals
266P
383C
133 F

Probably have a Caesin shake with milk before bed to take me over 4k.

@Acerico34 Bros. That is some super good looking food right there. I like the different eggs. Some fruit with it sounds really good.

 

[ROIDDERS]

Rested today, not even cardio just a leisurely walk in evening.

Food was

7 eggs 2 bagels
1 persimmon fruit large organic

Half a deli double meat sandwich I’d estimate about 6-700 calories 30-35g protein 65-70C rest fats from meat and cheese

2 scoops Whey
banana
250ml A2 milk 2%

120g raw weight pasta
208g cooked chicken breast
150g marinara sauce
2.5 TBSP avocado oil
21g Parmesan

200g Fage 0% fat yogurt
1 organic large persimmon
32g honey
Cinnamon

Fitness pal has it at

3885 cals
266P
383C
133 F

Probably have a Caesin shake with milk before bed to take me over 4k.

Looks like an incredible bunch of food that is being nailed right there. That pasta and marinara sauce with chicken sounds really good too. It's a pretty heavy meal, but you've earned it. @Acerico34

 

[Acerico34]

I gave blood today at last, how bad is it if I go and train back and bis ? Don’t feel like a second rest day is needed,

Did a 20m jog on level 6.5 speed incline 1 this
Morning fasted then 10m
On speed 3.5 incline 5

 

[LevButlerov]

I gave blood today at last, how bad is it if I go and train back and bis ? Don’t feel like a second rest day is needed,

Did a 20m jog on level 6.5 speed incline 1 this
Morning fasted then 10m
On speed 3.5 incline 5

You should take day off imo

 

[R.AP]

Looks like an incredible bunch of food that is being nailed right there. That pasta and marinara sauce with chicken sounds really good too. It's a pretty heavy meal, but you've earned it. @Acerico34

Food looks pretty good bro! Could definitely use more:

Anti-oxidants (Oxidative stress)
Omega 3's/ 9's (for balanced Cholesterol)
Electrolytes, particularly potassium (for blood pressure, hydration, heart health and pump quality)
Nitrates (heart health and pump quality)
Pickled or fermented food

Try:

Asparagus
Potato
Banana
Beetroot
Carrot
Pickles, Kimchi or Saurkraut
Heart Salt
Dark chocolate
Fruits

 

[Acerico34]

You should take day off imo

Almost did, finished work at 7 and smashed a 50m pull session heavy but short rests and continued intensity

Lat pull downs

130x 15
175 X 9
175x 8
175x8

t bar rows
90x10
90x10
135 X 7
135 X 5

Seated cable rows

110 X 7
110 x7
110x 7

Face pulls

70x15
70x15
70x15
70x12

Dbl shrugs
80s x 15
80x15
80x15
80x15

Machine preacher curls

110x8
110x8
110x8
110x8

Hammer curls

30x12
25x12
30x10
25x15

 

[Acerico34]

Food today was

360g white potatoes
215g 93% GF ground beef
3 eggs All cooked in good amount of Avocado oil
1 bagel

Other half of double meat deli sandwich

300g white rice
175g cooked chicken breast
Teriyaki sauce
100g mixed carrots and peas

500ml Gatorade

Training
500ml Gatorade
42g protein shake 7/11

150g pasta
215g 93% beef
Half 36g protein can Tuna
20g raw Parmesan

( this was huge meal il post a pic, thought half would save for tomorrow)

My count has protein still quite low today but it’s too late for even a Caesin shake unless I stay up late

 

[Acerico34]

Food looks pretty good bro! Could definitely use more:

Anti-oxidants (Oxidative stress)
Omega 3's/ 9's (for balanced Cholesterol)
Electrolytes, particularly potassium (for blood pressure, hydration, heart health and pump quality)
Nitrates (heart health and pump quality)
Pickled or fermented food

Try:

Asparagus
Potato
Banana
Beetroot
Carrot
Pickles, Kimchi or Saurkraut
Heart Salt
Dark chocolate
Fruits

Thanks boss this is very helpful

 

[LevButlerov]

Almost did, finished work at 7 and smashed a 50m pull session heavy but short rests and continued intensity

Lat pull downs

130x 15
175 X 9
175x 8
175x8

t bar rows
90x10
90x10
135 X 7
135 X 5

Seated cable rows

110 X 7
110 x7
110x 7

Face pulls

70x15
70x15
70x15
70x12

Dbl shrugs
80s x 15
80x15
80x15
80x15

Machine preacher curls

110x8
110x8
110x8
110x8

Hammer curls

30x12
25x12
30x10
25x15

Food today was

360g white potatoes
215g 93% GF ground beef
3 eggs All cooked in good amount of Avocado oil
1 bagel

Other half of double meat deli sandwich

300g white rice
175g cooked chicken breast
Teriyaki sauce
100g mixed carrots and peas

500ml Gatorade

Training
500ml Gatorade
42g protein shake 7/11

150g pasta
215g 93% beef
Half 36g protein can Tuna
20g raw Parmesan

( this was huge meal il post a pic, thought half would save for tomorrow)

My count has protein still quite low today but it’s too late for even a Caesin shake unless I stay up late

Meal pics look good clean
the 175lb pulldowns with 135lb T bars hit hard. Strong back day.

Protein is low so bump it earlier tomorrow imo

 

[Mobster]

Food looks on point

 

[R.AP]

Thanks boss this is very helpful

No dramas bro - nutrition isn't as exciting as training or PED's, but is low hanging fruit when it comes to making a MASSIVE difference to your physique, health, quality of life, and progress.

@LevButlerov

 

[stevesmi]

Food today was

360g white potatoes
215g 93% GF ground beef
3 eggs All cooked in good amount of Avocado oil
1 bagel

Other half of double meat deli sandwich

300g white rice
175g cooked chicken breast
Teriyaki sauce
100g mixed carrots and peas

500ml Gatorade

Training
500ml Gatorade
42g protein shake 7/11

150g pasta
215g 93% beef
Half 36g protein can Tuna
20g raw Parmesan

( this was huge meal il post a pic, thought half would save for tomorrow)

My count has protein still quite low today but it’s too late for even a Caesin shake unless I stay up late

@Acerico34 Really like the food. The ground beef and potatoes is fantastic. Keep eating clean like that man. Try to stay away from the fake foods.

 

[2Thick]

Food today was

360g white potatoes
215g 93% GF ground beef
3 eggs All cooked in good amount of Avocado oil
1 bagel

Other half of double meat deli sandwich

300g white rice
175g cooked chicken breast
Teriyaki sauce
100g mixed carrots and peas

500ml Gatorade

Training
500ml Gatorade
42g protein shake 7/11

150g pasta
215g 93% beef
Half 36g protein can Tuna
20g raw Parmesan

( this was huge meal il post a pic, thought half would save for tomorrow)

My count has protein still quite low today but it’s too late for even a Caesin shake unless I stay up late

Very good looking food there. I like the pasta, beef and tuna mixed with parmesan. Any special name for that dish or is that something you whipped up? @Acerico34

 

[Ulter]

Food today was

360g white potatoes
215g 93% GF ground beef
3 eggs All cooked in good amount of Avocado oil
1 bagel

Other half of double meat deli sandwich

300g white rice
175g cooked chicken breast
Teriyaki sauce
100g mixed carrots and peas

500ml Gatorade

Training
500ml Gatorade
42g protein shake 7/11

150g pasta
215g 93% beef
Half 36g protein can Tuna
20g raw Parmesan

( this was huge meal il post a pic, thought half would save for tomorrow)

My count has protein still quite low today but it’s too late for even a Caesin shake unless I stay up late

Really nice on the rice, chicken and the different sauce you're putting together. Also I love the potatoes ground beef. @Acerico34 These are good muscle building foods and good carbs.

 

[ceo]

Food today was

360g white potatoes
215g 93% GF ground beef
3 eggs All cooked in good amount of Avocado oil
1 bagel

Other half of double meat deli sandwich

300g white rice
175g cooked chicken breast
Teriyaki sauce
100g mixed carrots and peas

500ml Gatorade

Training
500ml Gatorade
42g protein shake 7/11

150g pasta
215g 93% beef
Half 36g protein can Tuna
20g raw Parmesan

( this was huge meal il post a pic, thought half would save for tomorrow)

My count has protein still quite low today but it’s too late for even a Caesin shake unless I stay up late

@Acerico34 bros this an amazing one. the rice and chicken breast is on point. and gotta love the carrots and peas too

 

[ROIDDERS]

Food today was

360g white potatoes
215g 93% GF ground beef
3 eggs All cooked in good amount of Avocado oil
1 bagel

Other half of double meat deli sandwich

300g white rice
175g cooked chicken breast
Teriyaki sauce
100g mixed carrots and peas

500ml Gatorade

Training
500ml Gatorade
42g protein shake 7/11

150g pasta
215g 93% beef
Half 36g protein can Tuna
20g raw Parmesan

( this was huge meal il post a pic, thought half would save for tomorrow)

My count has protein still quite low today but it’s too late for even a Caesin shake unless I stay up latei

i don't recommend gatorade. its got a lot of junk in it. lots of additives and preservatives @Acerico34

 

[Tiger Salman Khan]

Food today was

360g white potatoes
215g 93% GF ground beef
3 eggs All cooked in good amount of Avocado oil
1 bagel

Other half of double meat deli sandwich

300g white rice
175g cooked chicken breast
Teriyaki sauce
100g mixed carrots and peas

500ml Gatorade

Training
500ml Gatorade
42g protein shake 7/11

150g pasta
215g 93% beef
Half 36g protein can Tuna
20g raw Parmesan

( this was huge meal il post a pic, thought half would save for tomorrow)

My count has protein still quite low today but it’s too late for even a Caesin shake unless I stay up late

@Acerico34 food looks good....what's your favorite go to meal?.....

 

[Acerico34]

Very good looking food there. I like the pasta, beef and tuna mixed with parmesan. Any special name for that dish or is that something you whipped up? @Acerico34

Just on the spot! Was a lot of pasta for half a brick of meat and had the tuna open from day before

 

[Acerico34]

@Acerico34 food looks good....what's your favorite go to meal?.....

I find pasta/ground beef v easy to eat. And chicken and rice varieties have been a favorite since childhood 100%

 

[2Thick]

Just on the spot! Was a lot of pasta for half a brick of meat and had the tuna open from day before

That's some hearty food for sure.

 

[Acerico34]

Update, I was training someone and I picked up a 125lb bar and deadlifted a rep or 2 and felt a pop in my back searing pain and just hope it’s not my disc but doesnt feel good. I wasn’t completely cold as I’d been on my feet demonstrating and doing stretches with clients for a few hours prior. It’s very sore this morning but at least some improvement from yesterday. Been doing stretches and walking. Pain is pretty bad atm but no real sciatic

 

[LevButlerov]

Update, I was training someone and I picked up a 125lb bar and deadlifted a rep or 2 and felt a pop in my back searing pain and just hope it’s not my disc but doesnt feel good. I wasn’t completely cold as I’d been on my feet demonstrating and doing stretches with clients for a few hours prior. It’s very sore this morning but at least some improvement from yesterday. Been doing stretches and walking. Pain is pretty bad atm but no real sciatic

That pop sounds rough and the sharp back pain after that 125 lb pull means you need to shut training down for a few days and keep walking and gentle mobility only @Acerico34
The fact there is no real sciatic is a good sign so stay patient and let inflammation drop before you even think about loading again.

 

[Acerico34]

That pop sounds rough and the sharp back pain after that 125 lb pull means you need to shut training down for a few days and keep walking and gentle mobility only @Acerico34
The fact there is no real sciatic is a good sign so stay patient and let inflammation drop before you even think about loading again.

Monday morning now about 48 hours past incident.

Took some pain killers, did some walking outside and some stretching, feels better than yesterday.
Was debating maybe doing a push but maybe just rest it another day at the least.

 

[LevButlerov]

Monday morning now about 48 hours past incident.

Took some pain killers, did some walking outside and some stretching, feels better than yesterday.
Was debating maybe doing a push but maybe just rest it another day at the least.

Don't train anything for 3 days fully, can you go see a massage therapist? @Acerico34

 

[Acerico34]

Don't train anything for 3 days fully, can you go see a massage therapist? @Acerico34

I have my massage lady Thursday evening