Approved Log Fall 2025 fat loss Journal

[Nightshifter]

Hey everyone — this is my first training journal here. I’ve been lifting on and off for years but finally decided to get serious about consistency and track my progress week by week. Between overnight shifts, raising kids, and trying to stay awake during daylight hours, my schedule’s tough, but I’ve managed to stay on track with training and macros since starting this last month.



I started cutting at 195 lbs on September 20th 2025 and I’m currently sitting at 184 lbs. The goal right now is to get down to 170 lbs while preserving as much lean tissue as possible. Once I’m there, I’ll shift into a lean bulk and slowly build back up from a cleaner base. I’m not chasing stage-lean — I just want to look strong, muscular, and athletic while still being able to perform well at work and in the gym.



This log will serve as accountability and data tracking. I’ll be posting weekly updates with weight changes, strength progress, and overall energy/mood on cycle.



⸻



STATS

• Age: 32

• Height: 5’7”

• Current Weight: 184 lbs down from 195 lbs)

• Goal Weight: 170 lbs

• Estimated BF: ~22-25% (based on recent photos)



⸻



GOALS

• Short term: Reach 170 lbs while maintaining strength and muscle fullness

• Long term: Begin a lean bulk from a solid foundation and build to a muscular, athletic physique

• Overall goal: Recomp into a big, strong, healthy version of myself — not shredded, just solid



⸻



TRAINING

• Split: Custom PPL — Monday / Tuesday / Wednesday

• Recovery days: Bodyweight or light work depending on energy and soreness

• Goal frequency: Work toward PPL / Rest / PPL rotation (6 days per week once recovery improves)

• Cardio: 10–20 min treadmill sessions 3× per week (post-workout)

⸻



NUTRITION

• Calories: 1,714 kcal

• Macros: 172 P / 135 C / 54 F

• Tracking: Using MacrosFirst app + kitchen scale daily

• Notes: Working 12 to 18 hour shifts overnight 3–5 days a week makes meal timing rough, but I’ve stayed consistent with intake even when sleep is off.



⸻



HORMONES / SUPPLEMENTATION

• Cycle: Testosterone Cypionate 200 mg / week

• 100 mg Monday AM

• 100 mg Thursday PM

• Duration: Starting 12-week run before first bloods

• Last known baseline: Total T ≈ 315 ng/dL

• Supplements: Men’s multivitamin, Vitamin D3 + K2, Omega-3, Creatine Monohydrate



⸻



NOTES

Just had first dose of test c last night so I probably wont see any effects for like 6 weeks.

The plan is to update this log weekly with changes in weight, mood, strength, and any side effects or adjustments.



9/20/2025 first photos before starting

10/31/2025 11lbs lost

Workouts so far this week.

This weeks meals. Monday and tuesday i was sick and because of sleep my meal timings were off but the calories equaled out between the two days at least. Listed below:

 

[Nightshifter]

 

[HarleyGuy]

View attachment 136210View attachment 136211View attachment 136212

Welcome to EVO brother!

Pretty good first log post bro. Have you considered adding a GLP1 to help you out? Retatrutide is like magic especially if you run it as long as you're going to have this log I hope.

Log looks good and things seem in check. I like the Test dosing it's conservative for now and you shouldn't hold too much water on that for your cut. You can still aromatize on 200mg so I'd look into having aromasin handy just in case.

You've posted a great first log post but hopefully if you take a read over this you might some more out it that you could add to your log. Especially supplements. Digestive aids will be super important for you like psyllium husk and apple cider vinegar. Regarding your supps consider all these (one you've got so far):
supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

If you go to page 68 of my log scroll down and you'll see my supps, each one serves a purpose and feel free to ask
https://www.evolutionary.org/forums...nomast-deca-dbol-cycle-journal.105881/page-68


Here's the go to I give to new members:


HOW and WHY TO LOG?

Why is a Log Journal important?
Accountability, pride, and consistency all which lead to RESULTS!

Authoring a log will actually help you way more than just dropping random updates. When you lay it all out week by week you start to see patterns in your body that you won’t catch otherwise.
Other guys here run logs all the time and there’s no privacy issue, nobody is asking for your name or anything personal, it is just training, diet, and how the compound feels.
The feedback you get is also way better because people can follow along and spot things you might miss. It also helps the next guy who is thinking about running the same compound so you are giving back while you learn.
Even if you think you might not stick with it, just starting the log makes it easier to come back and add quick notes. That way you get more out of what you are running instead of keeping it all in your head.

To really guide you we need more info from you:
Please share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread using a full log journal so our guidance is based on facts you provide.
It will take 15-20 minutes max.
We have 100's of years of experience between us, so you need to post a LOG Journal with your stats (weight, height, age, years training, cycle history) diet, training, cardio, supplement, sleep details. If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.
Please post a Log Journal ASAP for us

There are almost a quarter million members on here and almost two million posts with over a thousand podcasts so your Log Journal will be taken care of here! Evolutionary.org is the most visited steroid community in the world (fact!).


Here's how:

Please click the anabolic forum
https://www.evolutionary.org/forums/forums/anabolic-steroids-and-peds.2/
top RIGHT you will see: +POST THREAD
click that

In Title: write your cycle name, like> My _____ Cycle Log
___ = the name of your log
example: My testosterone cycle Log
In body: write your planned cycle or cycle you doing now, your diet, training, your body weight, supps, etc and we will help you along on your cycle or help you decide when it's time.

Here are examples of LOG Journals you can choose to use as your template:
https://www.evolutionary.org/forums/threads/first-testosterone-cycle-log.104133/
https://www.evolutionary.org/forums/threads/sustanon-trenomast-deca-dbol-cycle-journal.105881/
https://www.evolutionary.org/forums/threads/s-gentz-2025-26-growth-phase-log-with-psl.106514/
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
https://www.evolutionary.org/forums...g-log-sponsored-by-purity-source-labs.103669/
https://www.evolutionary.org/forums...erone-cycle-and-beginner-training-log.106310/
https://www.evolutionary.org/forums/threads/average-trt-back-to-savage-cycle-journal.106252
https://www.evolutionary.org/forums...-testosterone-masteron-primobolan-deca.105348
https://www.evolutionary.org/forums...odybuilding-log-masters-55-competitor.102611/
https://www.evolutionary.org/forums...ron-npp-tren-anadrol-log-to-stage-2025.102590

P.S. are you listening to our podcast? if not, you should. This podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

P.P.S. download our eBooks and learn more:
https://irongorillas.com

 

[Nightshifter]

Thanks for the info. I am looking into different things but i have to plan ahead on a budget. I will have aromasin on hand if needed. I have heard good things about retatrutide. I will do some research on the supps you suggested.

 

[LevButlerov]

Hey everyone — this is my first training journal here. I’ve been lifting on and off for years but finally decided to get serious about consistency and track my progress week by week. Between overnight shifts, raising kids, and trying to stay awake during daylight hours, my schedule’s tough, but I’ve managed to stay on track with training and macros since starting this last month.



I started cutting at 195 lbs on September 20th 2025 and I’m currently sitting at 184 lbs. The goal right now is to get down to 170 lbs while preserving as much lean tissue as possible. Once I’m there, I’ll shift into a lean bulk and slowly build back up from a cleaner base. I’m not chasing stage-lean — I just want to look strong, muscular, and athletic while still being able to perform well at work and in the gym.



This log will serve as accountability and data tracking. I’ll be posting weekly updates with weight changes, strength progress, and overall energy/mood on cycle.



⸻



STATS

• Age: 32

• Height: 5’7”

• Current Weight: 184 lbs down from 195 lbs)

• Goal Weight: 170 lbs

• Estimated BF: ~22-25% (based on recent photos)



⸻



GOALS

• Short term: Reach 170 lbs while maintaining strength and muscle fullness

• Long term: Begin a lean bulk from a solid foundation and build to a muscular, athletic physique

• Overall goal: Recomp into a big, strong, healthy version of myself — not shredded, just solid



⸻



TRAINING

• Split: Custom PPL — Monday / Tuesday / Wednesday

• Recovery days: Bodyweight or light work depending on energy and soreness

• Goal frequency: Work toward PPL / Rest / PPL rotation (6 days per week once recovery improves)

• Cardio: 10–20 min treadmill sessions 3× per week (post-workout)

⸻



NUTRITION

• Calories: 1,714 kcal

• Macros: 172 P / 135 C / 54 F

• Tracking: Using MacrosFirst app + kitchen scale daily

• Notes: Working 12 to 18 hour shifts overnight 3–5 days a week makes meal timing rough, but I’ve stayed consistent with intake even when sleep is off.



⸻



HORMONES / SUPPLEMENTATION

• Cycle: Testosterone Cypionate 200 mg / week

• 100 mg Monday AM

• 100 mg Thursday PM

• Duration: Starting 12-week run before first bloods

• Last known baseline: Total T ≈ 315 ng/dL

• Supplements: Men’s multivitamin, Vitamin D3 + K2, Omega-3, Creatine Monohydrate



⸻



NOTES

Just had first dose of test c last night so I probably wont see any effects for like 6 weeks.

The plan is to update this log weekly with changes in weight, mood, strength, and any side effects or adjustments.



9/20/2025 first photos before starting
View attachment 136185
View attachment 136186


10/31/2025 11lbs lost
View attachment 136187

Workouts so far this week.
View attachment 136192
View attachment 136193
View attachment 136194
View attachment 136195

This weeks meals. Monday and tuesday i was sick and because of sleep my meal timings were off but the calories equaled out between the two days at least. Listed below:
View attachment 136196
View attachment 136197
View attachment 136199

View attachment 136210View attachment 136211View attachment 136212

welcome to the EVO family @Nightshifter happy you already dropped bodyfat! nicely done.
You look much leaner in the new pics and the 11lb drop is a clean change, good visual difference even with higher starting body fat. Strong start

Your macros are too low on protein and carbs for preserving lean tissue. Push protein up to 250g, keep carbs near 100g and fats around 100-120g, then slowly raise cardio frequency to 5 sessions a week for a tighter cut. That’ll help body comp shift faster while keeping strength.
You're looking to do a lot of fasted cardio.
I checked your username nightshifter, you work night shifts? how is your sleep?

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

download our eBooks and learn more about cycling:
https://irongorillas.com

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

 

[BeMe]

Hey everyone — this is my first training journal here. I’ve been lifting on and off for years but finally decided to get serious about consistency and track my progress week by week. Between overnight shifts, raising kids, and trying to stay awake during daylight hours, my schedule’s tough, but I’ve managed to stay on track with training and macros since starting this last month.



I started cutting at 195 lbs on September 20th 2025 and I’m currently sitting at 184 lbs. The goal right now is to get down to 170 lbs while preserving as much lean tissue as possible. Once I’m there, I’ll shift into a lean bulk and slowly build back up from a cleaner base. I’m not chasing stage-lean — I just want to look strong, muscular, and athletic while still being able to perform well at work and in the gym.



This log will serve as accountability and data tracking. I’ll be posting weekly updates with weight changes, strength progress, and overall energy/mood on cycle.



⸻



STATS

• Age: 32

• Height: 5’7”

• Current Weight: 184 lbs down from 195 lbs)

• Goal Weight: 170 lbs

• Estimated BF: ~22-25% (based on recent photos)



⸻



GOALS

• Short term: Reach 170 lbs while maintaining strength and muscle fullness

• Long term: Begin a lean bulk from a solid foundation and build to a muscular, athletic physique

• Overall goal: Recomp into a big, strong, healthy version of myself — not shredded, just solid



⸻



TRAINING

• Split: Custom PPL — Monday / Tuesday / Wednesday

• Recovery days: Bodyweight or light work depending on energy and soreness

• Goal frequency: Work toward PPL / Rest / PPL rotation (6 days per week once recovery improves)

• Cardio: 10–20 min treadmill sessions 3× per week (post-workout)

⸻



NUTRITION

• Calories: 1,714 kcal

• Macros: 172 P / 135 C / 54 F

• Tracking: Using MacrosFirst app + kitchen scale daily

• Notes: Working 12 to 18 hour shifts overnight 3–5 days a week makes meal timing rough, but I’ve stayed consistent with intake even when sleep is off.



⸻



HORMONES / SUPPLEMENTATION

• Cycle: Testosterone Cypionate 200 mg / week

• 100 mg Monday AM

• 100 mg Thursday PM

• Duration: Starting 12-week run before first bloods

• Last known baseline: Total T ≈ 315 ng/dL

• Supplements: Men’s multivitamin, Vitamin D3 + K2, Omega-3, Creatine Monohydrate



⸻



NOTES

Just had first dose of test c last night so I probably wont see any effects for like 6 weeks.

The plan is to update this log weekly with changes in weight, mood, strength, and any side effects or adjustments.



9/20/2025 first photos before starting
View attachment 136185
View attachment 136186


10/31/2025 11lbs lost
View attachment 136187

Workouts so far this week.
View attachment 136192
View attachment 136193
View attachment 136194
View attachment 136195

This weeks meals. Monday and tuesday i was sick and because of sleep my meal timings were off but the calories equaled out between the two days at least. Listed below:
View attachment 136196
View attachment 136197
View attachment 136199

Great start to your log. I like your training setup and if you stay consistent you'll hit your goals for sure.

Night work can be good for sleep and recovery as long as you get used to it. Make sure you blackout your bedroom, gets some ear plugs, and maybe some sleep supplements if you have trouble sleeping.

I've always found my recovery goes up when I'm stuck working overnights. Sucks for productivity tho.

 

[Nightshifter]

welcome to the EVO family @Nightshifter happy you already dropped bodyfat! nicely done.
You look much leaner in the new pics and the 11lb drop is a clean change, good visual difference even with higher starting body fat. Strong start

Your macros are too low on protein and carbs for preserving lean tissue. Push protein up to 250g, keep carbs near 100g and fats around 100-120g, then slowly raise cardio frequency to 5 sessions a week for a tighter cut. That’ll help body comp shift faster while keeping strength.
You're looking to do a lot of fasted cardio.
I checked your username nightshifter, you work night shifts? how is your sleep?

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

download our eBooks and learn more about cycling:
https://irongorillas.com

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

Yes i work nights. Sleep is better some days then others. I dont really have any digestive supplements yet. I just take a multivitamin, d3+k2, omega 3, and creatine.

 

[Pigsy]

Nice log brother

 

[stevesmi]

View attachment 136210View attachment 136211View attachment 136212

@Nightshifter 11 pounds down is a great start! I want to see though exactly what you're eating. Get away from being so obsessed with macros. That's what gets people into trouble. It's more important to eat quality food and quality nutrition.

 

[LevButlerov]

Yes i work nights. Sleep is better some days then others. I dont really have any digestive supplements yet. I just take a multivitamin, d3+k2, omega 3, and creatine.

get the digestive aids please @Nightshifter
how do you get to sleep what sleep aids?

 

[Allupfromhere]

View attachment 136210View attachment 136211View attachment 136212

Killer start to this log my brother you have obviously been looking at some of the families logs already and that perfect!

It is hard to lock it all down my bro, working hard to support the family, being present as a father and husband when your finally home after a big day and still trying to manage time for your own self progress.

But just remember if you want to make it work you will find a way to make it happen.
Times do get tough believe me we all understand this, but this difference is we choose to make it happen and im glad you making the same choice.

Lock down and above all just stay consistent and show up everyday for yourself.
Time will pass you regardless and you can be who you want to be or you can stay in the same spot.

Cant wait to support you and follow your journey to becoming the best version of your self.

Let get to work my brother, your gonna smash this

 

[Mobster]

How I hated the few night shifts I did. F**k that

 

[2Thick]

View attachment 136210View attachment 136211View attachment 136212

It is 100% tough to have the type of schedule you have, but it's certainly doable if you check out the other guys on here. A lot of them have similar lifestyles so you're not alone in that. @Nightshifter

 

[Ulter]

View attachment 136210View attachment 136211View attachment 136212

I hear you with keeping a busy schedule. @Nightshifter I once had a wife and a daughter as well. And I also would work as an engineer sometimes for 1 or 2 days straight. But I still found time for the gym, so there's no excuse.

 

[ROIDDERS]

Yes i work nights. Sleep is better some days then others. I dont really have any digestive supplements yet. I just take a multivitamin, d3+k2, omega 3, and creatine.

@Nightshifter at the end of the day you have to do what's best for your family economically. So if it means working nights and that's just how it's going to be. But in the long run it's just not healthy to have that type of lifestyle. We're not nocturnal creatures.

 

[ceo]

View attachment 136210View attachment 136211View attachment 136212

Bros. I gotta get up sometime middle of the night to go to plumbing jobs. Sometime 2 or 3 AM and I gotta work for 2 or 3 hours straight so I can hear what you're saying. Just gotta work around it and remember it. Important to make money to take care of your family. @Nightshifter

 

[HarleyGuy]

get the digestive aids please @Nightshifter

I second this motion @Nightshifter. It changed my entire ability to eat the diet I need and my physique as well.

 

[Nightshifter]

get the digestive aids please @Nightshifter
how do you get to sleep what sleep aids?

Black out curtains a fan and a noise machine puts me out

 

[Nightshifter]

get the digestive aids please @Nightshifter
how do you get to sleep what sleep aids?

Black out curtains a fan and a noise machine

I second this motion @Nightshifter. It changed my entire ability to eat the diet I need and my physique as well.

sounds like I definitely need to pick some up

 

[Nightshifter]

Killer start to this log my brother you have obviously been looking at some of the families logs already and that perfect!

It is hard to lock it all down my bro, working hard to support the family, being present as a father and husband when your finally home after a big day and still trying to manage time for your own self progress.

But just remember if you want to make it work you will find a way to make it happen.
Times do get tough believe me we all understand this, but this difference is we choose to make it happen and im glad you making the same choice.

Lock down and above all just stay consistent and show up everyday for yourself.
Time will pass you regardless and you can be who you want to be or you can stay in the same spot.

Cant wait to support you and follow your journey to becoming the best version of your self.

Let get to work my brother, your gonna smash this

Thanks for the motivation sir.

 

[Nightshifter]

How I hated the few night shifts I did. F**k that

I like the night shift but its hard sometimes with the kids on the opposite schedule. But we make it work and get it done.

 

[Nightshifter]

It is 100% tough to have the type of schedule you have, but it's certainly doable if you check out the other guys on here. A lot of them have similar lifestyles so you're not alone in that. @Nightshifter

Definitely motivated seeing others makin it all work to achieve their goals

 

[Nightshifter]

I hear you with keeping a busy schedule. @Nightshifter I once had a wife and a daughter as well. And I also would work as an engineer sometimes for 1 or 2 days straight. But I still found time for the gym, so there's no excuse.

Facts

 

[Nightshifter]

@Nightshifter at the end of the day you have to do what's best for your family economically. So if it means working nights and that's just how it's going to be. But in the long run it's just not healthy to have that type of lifestyle. We're not nocturnal creatures.

Gotta do what we gotta do

 

[Nightshifter]

Bros. I gotta get up sometime middle of the night to go to plumbing jobs. Sometime 2 or 3 AM and I gotta work for 2 or 3 hours straight so I can hear what you're saying. Just gotta work around it and remember it. Important to make money to take care of your family. @Nightshifter

Yessir

 

[Ulter]

Facts

For sure. You can always do high intensity training and it can be done in 15 or 20 minutes.

 

[LevButlerov]

Black out curtains a fan and a noise machine

sounds like I definitely need to pick some up

I was talking more along the lines of magnesium, zinc, GABA, 5htp, valerian root, melatonin etc @Nightshifter

 

[2Thick]

Definitely motivated seeing others makin it all work to achieve their goals

yes and you can read their logs too and see how they manage things. maybe you will learn a trick or tip

 

[ROIDDERS]

Gotta do what we gotta do

Life isn't easy.

 

[HarleyGuy]

sounds like I definitely need to pick some up

Do it bro! You won't regret it and be diligent with it. A before every meal thing.

 

[ballin2504]

Hey everyone — this is my first training journal here. I’ve been lifting on and off for years but finally decided to get serious about consistency and track my progress week by week. Between overnight shifts, raising kids, and trying to stay awake during daylight hours, my schedule’s tough, but I’ve managed to stay on track with training and macros since starting this last month.



I started cutting at 195 lbs on September 20th 2025 and I’m currently sitting at 184 lbs. The goal right now is to get down to 170 lbs while preserving as much lean tissue as possible. Once I’m there, I’ll shift into a lean bulk and slowly build back up from a cleaner base. I’m not chasing stage-lean — I just want to look strong, muscular, and athletic while still being able to perform well at work and in the gym.



This log will serve as accountability and data tracking. I’ll be posting weekly updates with weight changes, strength progress, and overall energy/mood on cycle.



⸻



STATS

• Age: 32

• Height: 5’7”

• Current Weight: 184 lbs down from 195 lbs)

• Goal Weight: 170 lbs

• Estimated BF: ~22-25% (based on recent photos)



⸻



GOALS

• Short term: Reach 170 lbs while maintaining strength and muscle fullness

• Long term: Begin a lean bulk from a solid foundation and build to a muscular, athletic physique

• Overall goal: Recomp into a big, strong, healthy version of myself — not shredded, just solid



⸻



TRAINING

• Split: Custom PPL — Monday / Tuesday / Wednesday

• Recovery days: Bodyweight or light work depending on energy and soreness

• Goal frequency: Work toward PPL / Rest / PPL rotation (6 days per week once recovery improves)

• Cardio: 10–20 min treadmill sessions 3× per week (post-workout)

⸻



NUTRITION

• Calories: 1,714 kcal

• Macros: 172 P / 135 C / 54 F

• Tracking: Using MacrosFirst app + kitchen scale daily

• Notes: Working 12 to 18 hour shifts overnight 3–5 days a week makes meal timing rough, but I’ve stayed consistent with intake even when sleep is off.



⸻



HORMONES / SUPPLEMENTATION

• Cycle: Testosterone Cypionate 200 mg / week

• 100 mg Monday AM

• 100 mg Thursday PM

• Duration: Starting 12-week run before first bloods

• Last known baseline: Total T ≈ 315 ng/dL

• Supplements: Men’s multivitamin, Vitamin D3 + K2, Omega-3, Creatine Monohydrate



⸻



NOTES

Just had first dose of test c last night so I probably wont see any effects for like 6 weeks.

The plan is to update this log weekly with changes in weight, mood, strength, and any side effects or adjustments.



9/20/2025 first photos before starting
View attachment 136185
View attachment 136186


10/31/2025 11lbs lost
View attachment 136187

Workouts so far this week.
View attachment 136192
View attachment 136193
View attachment 136194
View attachment 136195

This weeks meals. Monday and tuesday i was sick and because of sleep my meal timings were off but the calories equaled out between the two days at least. Listed below:
View attachment 136196
View attachment 136197
View attachment 136199

@Nightshifter welcome to the forum man. Glad to see you’re taking this seriously! Let’s get that weight off and muscle on

 

[Nightshifter]

Week 1 Update

Age: 32


Height: 5’7”


Starting Weight: 184 lbs


Current Weight: 184 lbs


Estimated BF: 22–25%


Goal Weight: 170 lbs


PEDs: Test Cyp 200 mg / week


Injection Schedule: 100 mg Monday AM + 100 mg Thursday PM


Weeks on current cycle: 1


Diet / Training

• Currently cutting — tracking all meals daily.
• Calories: 1714cal (I estimate my maintenance to be 2400-2500 cal so i am eating at about a 700 cal deficit for steady fat loss)
• Training split and cardio consistent; logging every workout and set. (Upping training from 3 days per week to 4 days per week as recovery has improved.)

Week 1 Observations

• Energy / Mood: Normal — no noticeable changes yet.
• Strength / Performance: No major changes (expected early in cycle).
• Body Changes: Weight stable; appearance roughly the same.
• Sides: None. Injections smooth, no pain or irritation.
• Sleep / Recovery: Normal; no changes so far. (Has actually been better this week from not working so much overtime)

Supplements

Mens multi
Omega 3 fish oil
D3+k2
Micronized creatine monohydrate

Just added:

• Digestive Enzymes
• Psyllium Husk
• Probiotic Complex
• C4 ultimate (pre-workout on training days)

Will monitor how these affect digestion, appetite, and overall gut comfort this coming week.

Notes / Next Week Plan

• Continue current Test C dosing schedule.
• Stay in a caloric deficit
• Watch for first physical or mood changes
• Keep tracking digestion after starting the new supps.

Thanks to everyone for following along. Let me know if you guys want to see my daily macros or what i am lifting every day. I don't want to be repetitive since it is almost exactly like last week but i am tracking everything if u want to see each days food or workouts. I am eating mostly chicken and steak with veggies or rice and supplementing protein with shakes. Im not eating any junk food or sodas. Ill grab a zero sugar energy drink or coffee in the middle of the night to get through some days but i have cut back on it a lot and no longer have the caffeine addiction like i used to. I used to get headaches after going without caffeine for half the day.

 

[LevButlerov]

Week 1 Update

Age: 32


Height: 5’7”


Starting Weight: 184 lbs


Current Weight: 184 lbs


Estimated BF: 22–25%


Goal Weight: 170 lbs


PEDs: Test Cyp 200 mg / week


Injection Schedule: 100 mg Monday AM + 100 mg Thursday PM


Weeks on current cycle: 1


Diet / Training

• Currently cutting — tracking all meals daily.
• Calories: 1714cal (I estimate my maintenance to be 2400-2500 cal so i am eating at about a 700 cal deficit for steady fat loss)
• Training split and cardio consistent; logging every workout and set. (Upping training from 3 days per week to 4 days per week as recovery has improved.)

Week 1 Observations

• Energy / Mood: Normal — no noticeable changes yet.
• Strength / Performance: No major changes (expected early in cycle).
• Body Changes: Weight stable; appearance roughly the same.
• Sides: None. Injections smooth, no pain or irritation.
• Sleep / Recovery: Normal; no changes so far. (Has actually been better this week from not working so much overtime)

Supplements

Mens multi
Omega 3 fish oil
D3+k2
Micronized creatine monohydrate

Just added:

• Digestive Enzymes
• Psyllium Husk
• Probiotic Complex
• C4 ultimate (pre-workout on training days)

Will monitor how these affect digestion, appetite, and overall gut comfort this coming week.

Notes / Next Week Plan

• Continue current Test C dosing schedule.
• Stay in a caloric deficit
• Watch for first physical or mood changes
• Keep tracking digestion after starting the new supps.

Thanks to everyone for following along. Let me know if you guys want to see my daily macros or what i am lifting every day. I don't want to be repetitive since it is almost exactly like last week but i am tracking everything if u want to see each days food or workouts. I am eating mostly chicken and steak with veggies or rice and supplementing protein with shakes. Im not eating any junk food or sodas. Ill grab a zero sugar energy drink or coffee in the middle of the night to get through some days but i have cut back on it a lot and no longer have the caffeine addiction like i used to. I used to get headaches after going without caffeine for half the day.

Good week 1 update, clean structure @Nightshifter

I like that you got not eating junk, well done.
But you should post your diet training even if same no issues we'd love to see it.
can you post pics of your new supps? enzymes and psyllium

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46

@toddthelineman

 

[Dreamer]

Week 1 Update

Age: 32


Height: 5’7”


Starting Weight: 184 lbs


Current Weight: 184 lbs


Estimated BF: 22–25%


Goal Weight: 170 lbs


PEDs: Test Cyp 200 mg / week


Injection Schedule: 100 mg Monday AM + 100 mg Thursday PM


Weeks on current cycle: 1


Diet / Training

• Currently cutting — tracking all meals daily.
• Calories: 1714cal (I estimate my maintenance to be 2400-2500 cal so i am eating at about a 700 cal deficit for steady fat loss)
• Training split and cardio consistent; logging every workout and set. (Upping training from 3 days per week to 4 days per week as recovery has improved.)

Week 1 Observations

• Energy / Mood: Normal — no noticeable changes yet.
• Strength / Performance: No major changes (expected early in cycle).
• Body Changes: Weight stable; appearance roughly the same.
• Sides: None. Injections smooth, no pain or irritation.
• Sleep / Recovery: Normal; no changes so far. (Has actually been better this week from not working so much overtime)

Supplements

Mens multi
Omega 3 fish oil
D3+k2
Micronized creatine monohydrate

Just added:

• Digestive Enzymes
• Psyllium Husk
• Probiotic Complex
• C4 ultimate (pre-workout on training days)

Will monitor how these affect digestion, appetite, and overall gut comfort this coming week.

Notes / Next Week Plan

• Continue current Test C dosing schedule.
• Stay in a caloric deficit
• Watch for first physical or mood changes
• Keep tracking digestion after starting the new supps.

Thanks to everyone for following along. Let me know if you guys want to see my daily macros or what i am lifting every day. I don't want to be repetitive since it is almost exactly like last week but i am tracking everything if u want to see each days food or workouts. I am eating mostly chicken and steak with veggies or rice and supplementing protein with shakes. Im not eating any junk food or sodas. Ill grab a zero sugar energy drink or coffee in the middle of the night to get through some days but i have cut back on it a lot and no longer have the caffeine addiction like i used to. I used to get headaches after going without caffeine for half the day.

I feel the same way with the repitition in my log man, but you never know what we post may be just what someone is looking for for inspo or to answer a question, I would love to see your macros and training, at 1700, you may be a touch low on calories.

 

[BeMe]

Week 1 Update

Age: 32


Height: 5’7”


Starting Weight: 184 lbs


Current Weight: 184 lbs


Estimated BF: 22–25%


Goal Weight: 170 lbs


PEDs: Test Cyp 200 mg / week


Injection Schedule: 100 mg Monday AM + 100 mg Thursday PM


Weeks on current cycle: 1


Diet / Training

• Currently cutting — tracking all meals daily.
• Calories: 1714cal (I estimate my maintenance to be 2400-2500 cal so i am eating at about a 700 cal deficit for steady fat loss)
• Training split and cardio consistent; logging every workout and set. (Upping training from 3 days per week to 4 days per week as recovery has improved.)

Week 1 Observations

• Energy / Mood: Normal — no noticeable changes yet.
• Strength / Performance: No major changes (expected early in cycle).
• Body Changes: Weight stable; appearance roughly the same.
• Sides: None. Injections smooth, no pain or irritation.
• Sleep / Recovery: Normal; no changes so far. (Has actually been better this week from not working so much overtime)

Supplements

Mens multi
Omega 3 fish oil
D3+k2
Micronized creatine monohydrate

Just added:

• Digestive Enzymes
• Psyllium Husk
• Probiotic Complex
• C4 ultimate (pre-workout on training days)

Will monitor how these affect digestion, appetite, and overall gut comfort this coming week.

Notes / Next Week Plan

• Continue current Test C dosing schedule.
• Stay in a caloric deficit
• Watch for first physical or mood changes
• Keep tracking digestion after starting the new supps.

Thanks to everyone for following along. Let me know if you guys want to see my daily macros or what i am lifting every day. I don't want to be repetitive since it is almost exactly like last week but i am tracking everything if u want to see each days food or workouts. I am eating mostly chicken and steak with veggies or rice and supplementing protein with shakes. Im not eating any junk food or sodas. Ill grab a zero sugar energy drink or coffee in the middle of the night to get through some days but i have cut back on it a lot and no longer have the caffeine addiction like i used to. I used to get headaches after going without caffeine for half the day.

My doc says black coffee is actually good for you. Improves liver function. I drink close to a litre a day and he said there nothn wrong with that. If you add a bunch of stuff to it that's where the problems lie

 

[Dreamer]

My doc says black coffee is actually good for you. Improves liver function. I drink close to a litre a day and he said there nothn wrong with that. If you add a bunch of stuff to it that's where the problems lie

Black coffee and green tea is good stuff

 

[BeMe]

Black coffee and green tea is good stuff

Oh ya! That's my jam. Lots of polyphenols and antioxidants. Cultures that drink green tea all live longer.

Decent amount of caffeine in green tea too @Nightshifter for those long nights. Healthier alternative.

 

[Dreamer]

Oh ya! That's my jam. Lots of polyphenols and antioxidants. Cultures that drink green tea all live longer.

Decent amount of caffeine in green tea too @Nightshifter for those long nights. Healthier alternative.

Been drinking green tea and matcha for years, bit of a acquired taste, but yeah exactly that, I watched a documentary about these cultures that eat and drink certain things living well past the average but more important without disease, I try to offset every negative like AAS for example with positives

 

[waggat]

Nice progress so far mate! Good decision to up the training from 3 days to 4 on a P/P/L split. Do you do cardio on you off days?

 

[Nightshifter]

Nice progress so far mate! Good decision to up the training from 3 days to 4 on a P/P/L split. Do you do cardio on you off days?

Ive been doing all my cardio at the end of my weight training on gym days. Im trying to build up to training 6 days per week.

 

[waggat]

Ive been doing all my cardio at the end of my weight training on gym days. Im trying to build up to training 6 days per week.

I prefer that myself. Recently changed from 4 to 5 now 6 days per week. I figured if I'm going to the gym to do cardio I may as well train. Of course I dropped volume per session down to compensate. Need to make sure you're recovering.

 

[Nightshifter]

Im gonna post my daily nutrition and training for this past week since you guys asked for it.

Daily macros this week:

Sunday:

Breakfast - 2 wildberry muffins, 1 scoop ryse jet puffed protein

Lunch - 1lb ground beef with teriyaki sauce (i straight up just ate saucy beef with a fork. It was weird.)

Dinner - fairlife 42g protein shake

Snack - 1 scoop ryse jet puffed protein

Totals - 171p 116c 71f 1793cal

Monday:

Breakfast - 3 kodiak blueberry protein muffins

Lunch - 10 buffalo wings

Dinner - 20 slices of turkey sandwhich meat (i just snacked on these throughout the night while i was working and i got the shits from this one. I do not recommend.)

Totals - 181p 103c 55f 1716cal

Tuesday:

Breakfast - 3 steak tacos (cilantro and onion on corn tortillas. My team at works eat out together on Tuesdays.)

Lunch - 5 buffalo wings

Dinner - chicken and broccoli with alfredo sauce

Totals - 172p 101c 73f 1747cal

Wednesday:

Breakfast - 20 buffalo wings and a 12oz can of dr pepper (on this day i worked for 18 straight hours and had to fit everything into one meal then pass out in the bed)

Totals - 172p 52c 109f 1875cal

Thursday:

Lunch - 8oz Chicken breast, salad

Dinner - 6oz sirloin steak, 6 grilled shrimp, and green beans

Snack - roasted peanuts, ryse cinnamon toast protein

Totals - 191p 80c 74f 1710cal

Friday:

Breakfast - kodiak protein oatmeal with 1 scoop ryse cinnamon protein

Lunch - 12 oz flank steak, french fries

Dinner - cajun boiled peanuts

Snack - 1 scoop ryse cinnamon protein with 8oz 1% milk

Totals - 182p 93c 56f 1630cal

Saturday:

lunch - 5 buffalo wings with 1tbsp olive oil

Dinner - 1lb chicken breast, green beans, steamed broccoli, 1 tbsp olive oil, 3 tbsp teriyaki sauce

Totals - 168p 78c 93f 1744cal

Training:

Sunday I trained arms with dumbbells at home

Monday chest

Tuesday back

Wednesday legs

 

[Nightshifter]

Good week 1 update, clean structure @Nightshifter

I like that you got not eating junk, well done.
But you should post your diet training even if same no issues we'd love to see it.
can you post pics of your new supps? enzymes and psyllium

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy @Madmax46

@toddthelineman

I posted my diet and training for the week. Here is a photo of my supplements i currently take. Enzyme hasnt come in yet but ive started the probiotic complex and the fiber today.

 

[LevButlerov]

I posted my diet and training for the week. Here is a photo of my supplements i currently take. Enzyme hasnt come in yet but ive started the probiotic complex and the fiber today.

That looks good but the fiber can you get regular psyllium poweder next time no flavor? when this runs out @Nightshifter
and diet training you make no changes during week?

 

[Allupfromhere]

I feel the same way with the repitition in my log man, but you never know what we post may be just what someone is looking for for inspo or to answer a question, I would love to see your macros and training, at 1700, you may be a touch low on calories.

I have amassive support for this and i say it regularly. What we think may seem to little or not important even with the day to day feelings/moods someone else may find value or help that assists them in navigating their own journeys with more ease.

 

[Nightshifter]

That looks good but the fiber can you get regular psyllium poweder next time no flavor? when this runs out @Nightshifter
and diet training you make no changes during week?

I was actually looking for the no flavor one but they were out so i just grabbed that one.

 

[LevButlerov]

I was actually looking for the no flavor one but they were out so i just grabbed that one.

That's no problem for now

 

[Nightshifter]

Week 2 Update



Age: 32





Height: 5’7”





Starting Weight: 184 lbs





Current Weight: 184 lbs





Estimated BF: 22–25%





Goal Weight: 170 lbs





PEDs: Test Cyp 200 mg / week





Injection Schedule: 100 mg Monday AM + 100 mg Thursday PM





Weeks on current cycle: 2





Diet / Training

• Currently cutting — tracking all meals daily.
• Calories: 1714cal (I estimate my maintenance to be 2400-2500 cal so i am eating at about a 700 cal deficit for steady fat loss)
• Training split and cardio consistent; logging every workout and set.

Week 1 Observations

• Energy / Mood: Normal — no noticeable changes yet.
• Strength / Performance: No major changes (
• Body Changes: Weight stable; appearance roughly the same.
• Sides: None. Injections smooth, no pain or irritation.
• Sleep / Recovery: Normal; no changes so far.

Supplements



Mens multi

Omega 3 fish oil

D3+k2

Micronized creatine monohydrate

Psyllium Husk

Probiotic Complex



Notes / Next Week Plan

• Continue current Test C dosing schedule.
• Stay in a caloric deficit
• Watch for first physical or mood changes
• Keep tracking digestion after starting the new supps.

MEASUREMENTS (Week 2)



Waist (navel): 40.5”

Hips: 41.6”

Chest: 43”

Shoulders: 50.2”



Arms – Relaxed (R/L): 14” / 14”

Arms – Flexed (R/L): 15” / 15”



Forearms (R/L): 11.5” / 11.5”



Thighs (R/L): 23” / 23”

Calves (R/L): 14.4” / 14.4”



Neck: 15.5”



Notes:



I was sick most of this week but still managed to get a couple good gym days. I hit back and biceps with cardio on tuesday at 4am, came back and did shoulders at 8pm, then Wednesday i hit legs with cardio at 4am. I know i should probably add more training volume next week.



Been steady at around 184 for a couple weeks now. Im in the third week of testosterone as well so I’m not sure if i should think about reducing calories further or wait since it’s already kind of low. Do u guys think it’s slowed from being in a deficit for 8 weeks, water retention from the test and other factors, muscle gain? Any suggestions?



I decided to start tracking my measurements as well. How often do you suggest i update those?



I wanna say digestion has been better for the most part since adding the digestive supps but i’m not 100% sure. I will say i accidentally ate like 30-45 grams of fiber for two days back to back by eating so much cauliflower and got bad gas for the past few days.

Ps: i didn’t track my shoulder workout because i was yapping to my friend the whole time. But ill try to remember what i did.
Dumbbell front raises x4 sets
Dumbbell lateral raises x4 sets
Reverse pec deck x4 sets
One arm alternating overhead press on smith machine x4 sets

 

[Nightshifter]

Weekly diet stats below:

 

[Dreamer]

Weekly diet stats below:
View attachment 142428View attachment 142429View attachment 142430View attachment 142431View attachment 142432View attachment 142433View attachment 142434

Dont reduce calories just yet, however if your going to be running that deep a deficit more protein wouldnt hurt, as your body adjusts to the test you will hold a bit more water too, so you probably are losing fat, but gaining water at the same time

 

[Allupfromhere]

Weekly diet stats below:
View attachment 142428View attachment 142429View attachment 142430View attachment 142431View attachment 142432View attachment 142433View attachment 142434

Hmmmm i dont know if this the best approach here brother.
Your calories are significantly low and your aready struggling to get the right amount of protein in here for recovery. When you weight loss stalls you have no where to go as your macros are already too low and you will jist force your body into a catabolic state as it trys to reach homeostasis.
This is going to be counter productive long term, as you body loses muscle it will become even harder to lose fat as your metabolism will be nukes because you have basically starved yourself.

At a bare minimum i would bump protein up towards 250g daily and drop the added calories from your carb and move into a state of ketosis if you are going to keep calories this low.


Or we reverse diet. Ill explain how -
Hold the calories (with the protien change) for the next week maybe two. Lets measure hunger levels and weight loss and pay attention to the time of day hunger generally happens.
Then we slowly build. Each week week add 100cals of carbs around the time of day you get hungry . Try if you can add the extra carbs around your workouts.
If the following week genuine hunger is present again and weight is still dropping we add another 100cals of carbs and repeat the cycle.
If there is a week where genuine hunger isnt present or weight hasnt dropped hold the line and dont add any calories for that week untill hunger begins and we see a drop im weight to present it self again.

The importance of only adding more food when 'genuine' hunger is present and weight is coming down is our bodies telling us it needs more food. Dont just add out of impulse or desire this will have a negative effect.

What we are trying to achieve here is rebooting your metabolism. Trying to move your body out of survival mode and get it used to burning fuel and fat.

As long as your weights are progressing in the gym, and these dont need to be huge jumps even small ones or more reps is fine, this shows our body is not only holding onto muscle but building it as well.

The addition of calories has to be slow though brother. Think of this process like building a campfire. Your starting flame is small so we add small pieces of wood at a time and the fire slowly builds. The fire (your metabolism) will reach a stage where it is so hot that you can throw shit loads of wood at it (food) and it will just burn through it.
However add too much too soon and you will just smother the flame and put it out, leaving just a big pile of wood (fat).

I know this was a long post so if you made it through thank you but if you decide to just keep cals as low as they are and further drop them. Mentally and hormonally you will reach a point where it will become unbearable and unsustainable and you are no better off then when you started because if you throw heaps of food in at that stage your rebound will be so significantly negative and the fat gain will be wild.

 

[LevButlerov]

Week 2 Update



Age: 32





Height: 5’7”





Starting Weight: 184 lbs





Current Weight: 184 lbs





Estimated BF: 22–25%





Goal Weight: 170 lbs





PEDs: Test Cyp 200 mg / week





Injection Schedule: 100 mg Monday AM + 100 mg Thursday PM





Weeks on current cycle: 2





Diet / Training

• Currently cutting — tracking all meals daily.
• Calories: 1714cal (I estimate my maintenance to be 2400-2500 cal so i am eating at about a 700 cal deficit for steady fat loss)
• Training split and cardio consistent; logging every workout and set.

Week 1 Observations

• Energy / Mood: Normal — no noticeable changes yet.
• Strength / Performance: No major changes (
• Body Changes: Weight stable; appearance roughly the same.
• Sides: None. Injections smooth, no pain or irritation.
• Sleep / Recovery: Normal; no changes so far.

Supplements



Mens multi

Omega 3 fish oil

D3+k2

Micronized creatine monohydrate

Psyllium Husk

Probiotic Complex



Notes / Next Week Plan

• Continue current Test C dosing schedule.
• Stay in a caloric deficit
• Watch for first physical or mood changes
• Keep tracking digestion after starting the new supps.

MEASUREMENTS (Week 2)



Waist (navel): 40.5”

Hips: 41.6”

Chest: 43”

Shoulders: 50.2”



Arms – Relaxed (R/L): 14” / 14”

Arms – Flexed (R/L): 15” / 15”



Forearms (R/L): 11.5” / 11.5”



Thighs (R/L): 23” / 23”

Calves (R/L): 14.4” / 14.4”



Neck: 15.5”



Notes:



I was sick most of this week but still managed to get a couple good gym days. I hit back and biceps with cardio on tuesday at 4am, came back and did shoulders at 8pm, then Wednesday i hit legs with cardio at 4am. I know i should probably add more training volume next week.



Been steady at around 184 for a couple weeks now. Im in the third week of testosterone as well so I’m not sure if i should think about reducing calories further or wait since it’s already kind of low. Do u guys think it’s slowed from being in a deficit for 8 weeks, water retention from the test and other factors, muscle gain? Any suggestions?



I decided to start tracking my measurements as well. How often do you suggest i update those?



I wanna say digestion has been better for the most part since adding the digestive supps but i’m not 100% sure. I will say i accidentally ate like 30-45 grams of fiber for two days back to back by eating so much cauliflower and got bad gas for the past few days.

Ps: i didn’t track my shoulder workout because i was yapping to my friend the whole time. But ill try to remember what i did.
Dumbbell front raises x4 sets
Dumbbell lateral raises x4 sets
Reverse pec deck x4 sets
One arm alternating overhead press on smith machine x4 sets

View attachment 142406View attachment 142405View attachment 142422View attachment 142423

Weekly diet stats below:
View attachment 142428View attachment 142429View attachment 142430View attachment 142431View attachment 142432View attachment 142433View attachment 142434

You look good in those pics and the work rate is solid even with being sick, you clearly holding shape well.
You need to get protein up over 220 and bump fats and carbs by 20 to 30 so the deficit is not crushing recovery while the test c kicks in.

 

[Nightshifter]

Hmmmm i dont know if this the best approach here brother.
Your calories are significantly low and your aready struggling to get the right amount of protein in here for recovery. When you weight loss stalls you have no where to go as your macros are already too low and you will jist force your body into a catabolic state as it trys to reach homeostasis.
This is going to be counter productive long term, as you body loses muscle it will become even harder to lose fat as your metabolism will be nukes because you have basically starved yourself.

At a bare minimum i would bump protein up towards 250g daily and drop the added calories from your carb and move into a state of ketosis if you are going to keep calories this low.


Or we reverse diet. Ill explain how -
Hold the calories (with the protien change) for the next week maybe two. Lets measure hunger levels and weight loss and pay attention to the time of day hunger generally happens.
Then we slowly build. Each week week add 100cals of carbs around the time of day you get hungry . Try if you can add the extra carbs around your workouts.
If the following week genuine hunger is present again and weight is still dropping we add another 100cals of carbs and repeat the cycle.
If there is a week where genuine hunger isnt present or weight hasnt dropped hold the line and dont add any calories for that week untill hunger begins and we see a drop im weight to present it self again.

The importance of only adding more food when 'genuine' hunger is present and weight is coming down is our bodies telling us it needs more food. Dont just add out of impulse or desire this will have a negative effect.

What we are trying to achieve here is rebooting your metabolism. Trying to move your body out of survival mode and get it used to burning fuel and fat.

As long as your weights are progressing in the gym, and these dont need to be huge jumps even small ones or more reps is fine, this shows our body is not only holding onto muscle but building it as well.

The addition of calories has to be slow though brother. Think of this process like building a campfire. Your starting flame is small so we add small pieces of wood at a time and the fire slowly builds. The fire (your metabolism) will reach a stage where it is so hot that you can throw shit loads of wood at it (food) and it will just burn through it.
However add too much too soon and you will just smother the flame and put it out, leaving just a big pile of wood (fat).

I know this was a long post so if you made it through thank you but if you decide to just keep cals as low as they are and further drop them. Mentally and hormonally you will reach a point where it will become unbearable and unsustainable and you are no better off then when you started because if you throw heaps of food in at that stage your rebound will be so significantly negative and the fat gain will be wild.

Dont worry about it being a long post i appreciate you taking that much time to help me with my cut. I have had a couple people make the suggestion to go to 250g protein. @LevButlerov suggested this as well. I am gonna up my protein and see how i do on that.

A couple questions for you guys.

1: can you guys list your favorite protein sources? I cant cook eggs in the house because my sons super allergic. I mostly eat chicken, tilapia, beef, and pork. I use ryse jet puffed and cinnamon toast protein powders to supplement any gaps.

2: would this look good for now then reverse diet like you said? 250p 100c 45f 1805cal
I know one of yall said dont be so obsessed with macros but i do like to have a general goal for a balanced diet. I really focus on the protein first then fill my remaining calories with what i have available at the time but i track everything i eat so if im over on fat ill opt for some fruit over putting olive oil on my chicken.

 

[stevesmi]

Weekly diet stats below:
View attachment 142428View attachment 142429View attachment 142430View attachment 142431View attachment 142432View attachment 142433View attachment 142434

@Nightshifter your diet is decent but room for improvement. its important to eat clean. eliminate the processed junk as much as possible

 

[LevButlerov]

Dont worry about it being a long post i appreciate you taking that much time to help me with my cut. I have had a couple people make the suggestion to go to 250g protein. @LevButlerov suggested this as well. I am gonna up my protein and see how i do on that.

A couple questions for you guys.

1: can you guys list your favorite protein sources? I cant cook eggs in the house because my sons super allergic. I mostly eat chicken, tilapia, beef, and pork. I use ryse jet puffed and cinnamon toast protein powders to supplement any gaps.

2: would this look good for now then reverse diet like you said? 250p 100c 45f 1805cal
I know one of yall said dont be so obsessed with macros but i do like to have a general goal for a balanced diet. I really focus on the protein first then fill my remaining calories with what i have available at the time but i track everything i eat so if im over on fat ill opt for some fruit over putting olive oil on my chicken.

1: can you guys list your favorite protein sources? I cant cook eggs in the house because my sons super allergic. I mostly eat chicken, tilapia, beef, and pork. I use ryse jet puffed and cinnamon toast protein powders to supplement any gaps.

My go to proteins are chicken breast steak lean beef turkey and greek yogurt plus cottage cheese for easy high protein meals. You can also use canned tuna, salmon, whey and casein so you stay covered without eggs in the house.

2: would this look good for now then reverse diet like you said? 250p 100c 45f 1805cal
I know one of yall said dont be so obsessed with macros but i do like to have a general goal for a balanced diet. I really focus on the protein first then fill my remaining calories with what i have available at the time but i track everything i eat so if im over on fat ill opt for some fruit over putting olive oil on my chicken.

That layout is fine for now because 250 protein with 100 carbs and 45 fats keeps things tight while you cut but fats should be more like 80 imo @Nightshifter

 

[Nightshifter]

@Nightshifter your diet is decent but room for improvement. its important to eat clean. eliminate the processed junk as much as possible

Thanks. Been really focusing on whole foods and eating clean. Only thing that gets me is the once per week my whole team at work eats mexican. ive found a way to make it fit and i still try and eat cleanish there. (I say ish since restaurants tend to cook with a lot of butter and oil) i usually get a steak or steak street tacos with just cilantro and onions.

 

[Nightshifter]

My go to proteins are chicken breast steak lean beef turkey and greek yogurt plus cottage cheese for easy high protein meals. You can also use canned tuna, salmon, whey and casein so you stay covered without eggs in the house.

That layout is fine for now because 250 protein with 100 carbs and 45 fats keeps things tight while you cut but fats should be more like 80 imo @Nightshifter

Awesome. I appreciate the advice a lot.

 

[HarleyGuy]

Hmmmm i dont know if this the best approach here brother.
Your calories are significantly low and your aready struggling to get the right amount of protein in here for recovery. When you weight loss stalls you have no where to go as your macros are already too low and you will jist force your body into a catabolic state as it trys to reach homeostasis.
This is going to be counter productive long term, as you body loses muscle it will become even harder to lose fat as your metabolism will be nukes because you have basically starved yourself.

At a bare minimum i would bump protein up towards 250g daily and drop the added calories from your carb and move into a state of ketosis if you are going to keep calories this low.


Or we reverse diet. Ill explain how -
Hold the calories (with the protien change) for the next week maybe two. Lets measure hunger levels and weight loss and pay attention to the time of day hunger generally happens.
Then we slowly build. Each week week add 100cals of carbs around the time of day you get hungry . Try if you can add the extra carbs around your workouts.
If the following week genuine hunger is present again and weight is still dropping we add another 100cals of carbs and repeat the cycle.
If there is a week where genuine hunger isnt present or weight hasnt dropped hold the line and dont add any calories for that week untill hunger begins and we see a drop im weight to present it self again.

The importance of only adding more food when 'genuine' hunger is present and weight is coming down is our bodies telling us it needs more food. Dont just add out of impulse or desire this will have a negative effect.

What we are trying to achieve here is rebooting your metabolism. Trying to move your body out of survival mode and get it used to burning fuel and fat.

As long as your weights are progressing in the gym, and these dont need to be huge jumps even small ones or more reps is fine, this shows our body is not only holding onto muscle but building it as well.

The addition of calories has to be slow though brother. Think of this process like building a campfire. Your starting flame is small so we add small pieces of wood at a time and the fire slowly builds. The fire (your metabolism) will reach a stage where it is so hot that you can throw shit loads of wood at it (food) and it will just burn through it.
However add too much too soon and you will just smother the flame and put it out, leaving just a big pile of wood (fat).

I know this was a long post so if you made it through thank you but if you decide to just keep cals as low as they are and further drop them. Mentally and hormonally you will reach a point where it will become unbearable and unsustainable and you are no better off then when you started because if you throw heaps of food in at that stage your rebound will be so significantly negative and the fat gain will be wild.

Very well said

 

[HarleyGuy]

ust added:

• Digestive Enzymes
• Psyllium Husk
• Probiotic Complex
• C4 ultimate (pre-workout on training days)

Once you're done those let us know and we'll tweak what probiotic you buy and the psyllium husk too. I wouldn't bother buying the C4 again if you wanna save money. C4 is just expensive creatine with citrulline in it.

I decided to start tracking my measurements as well. How often do you suggest i update those?

Every two weeks. Don't treat it like a scale you'll get discouraged. Twice a month is good.

A couple questions for you guys.

1: can you guys list your favorite protein sources? I cant cook eggs in the house because my sons super allergic. I mostly eat chicken, tilapia, beef, and pork. I use ryse jet puffed and cinnamon toast protein powders to supplement any gaps.

2: would this look good for now then reverse diet like you said? 250p 100c 45f 1805cal
I know one of yall said dont be so obsessed with macros but i do like to have a general goal for a balanced diet. I really focus on the protein first then fill my remaining calories with what i have available at the time but i track everything i eat so if im over on fat ill opt for some fruit over putting olive oil on my chicken.

1. Red meat is # 1 for me usually beef. Then pork and chicken and parmesan cheese, pressed cottage cheese, regular cottage cheese and egg whites (whole eggs every two or three days as well).

2. Macros can make or break what you're trying to do. What works for me and what you're trying to do in my opinion protein should be top, then fat, then carbs last. Use carbs to work out but not to be 'alive'. This will force your body to use its fat stores for energy vs. the carbs that get converted to glucose which is your bodies cheat code at not using fat to move around. What worked for me is a high ratio of protein to fats and carbs so in your case it would be 250g protein, ***g fats, 100g carbs

*** = let the fats come with the protein you eat. Time your carbs around your workout so you can get the training done and then cut carbs. Carbs are in and out for training and lifting, otherwise you're eating protein and the fats that come with it. Not many many protein sources have more fat than protein. So if *** = 80g fat then you're at 250/80/100 P/F/C for a total of 2120 cals. The weight will come off a bit slower but you'll SEE the weight that comes off better while recovering and maintaining the muscle you're lifting to keep while in the gym.

 

[Mobster]

On measurements - 1x a week

 

[Nightshifter]

Once you're done those let us know and we'll tweak what probiotic you buy and the psyllium husk too. I wouldn't bother buying the C4 again if you wanna save money. C4 is just expensive creatine with citrulline in it.

Every two weeks. Don't treat it like a scale you'll get discouraged. Twice a month is good.

1. Red meat is # 1 for me usually beef. Then pork and chicken and parmesan cheese, pressed cottage cheese, regular cottage cheese and egg whites (whole eggs every two or three days as well).

2. Macros can make or break what you're trying to do. What works for me and what you're trying to do in my opinion protein should be top, then fat, then carbs last. Use carbs to work out but not to be 'alive'. This will force your body to use its fat stores for energy vs. the carbs that get converted to glucose which is your bodies cheat code at not using fat to move around. What worked for me is a high ratio of protein to fats and carbs so in your case it would be 250g protein, ***g fats, 100g carbs

*** = let the fats come with the protein you eat. Time your carbs around your workout so you can get the training done and then cut carbs. Carbs are in and out for training and lifting, otherwise you're eating protein and the fats that come with it. Not many many protein sources have more fat than protein. So if *** = 80g fat then you're at 250/80/100 P/F/C for a total of 2120 cals. The weight will come off a bit slower but you'll SEE the weight that comes off better while recovering and maintaining the muscle you're lifting to keep while in the gym.

Thanks bro. Lot of good advice in there.

 

[stevesmi]

Thanks. Been really focusing on whole foods and eating clean. Only thing that gets me is the once per week my whole team at work eats mexican. ive found a way to make it fit and i still try and eat cleanish there. (I say ish since restaurants tend to cook with a lot of butter and oil) i usually get a steak or steak street tacos with just cilantro and onions.

Mexican is fine. But take out or restaurant is not. It depends on how food is prepped. If it’s Taco Bell then obviously it’s not good

 

[LevButlerov]

Awesome. I appreciate the advice a lot.

EVO family support

 

[ceo]

Dont worry about it being a long post i appreciate you taking that much time to help me with my cut. I have had a couple people make the suggestion to go to 250g protein. @LevButlerov suggested this as well. I am gonna up my protein and see how i do on that.

A couple questions for you guys.

1: can you guys list your favorite protein sources? I cant cook eggs in the house because my sons super allergic. I mostly eat chicken, tilapia, beef, and pork. I use ryse jet puffed and cinnamon toast protein powders to supplement any gaps.

2: would this look good for now then reverse diet like you said? 250p 100c 45f 1805cal
I know one of yall said dont be so obsessed with macros but i do like to have a general goal for a balanced diet. I really focus on the protein first then fill my remaining calories with what i have available at the time but i track everything i eat so if im over on fat ill opt for some fruit over putting olive oil on my chicken.

bros macros very individual. some dudes go well with high carb. some go better with low carb. even in a cut i seen people get good result on high carb it about specific food! you not getting fat off sweet potatoes and rice lol @Nightshifter

 

[2Thick]

Dont worry about it being a long post i appreciate you taking that much time to help me with my cut. I have had a couple people make the suggestion to go to 250g protein. @LevButlerov suggested this as well. I am gonna up my protein and see how i do on that.

A couple questions for you guys.

1: can you guys list your favorite protein sources? I cant cook eggs in the house because my sons super allergic. I mostly eat chicken, tilapia, beef, and pork. I use ryse jet puffed and cinnamon toast protein powders to supplement any gaps.

2: would this look good for now then reverse diet like you said? 250p 100c 45f 1805cal
I know one of yall said dont be so obsessed with macros but i do like to have a general goal for a balanced diet. I really focus on the protein first then fill my remaining calories with what i have available at the time but i track everything i eat so if im over on fat ill opt for some fruit over putting olive oil on my chicken.

when it comes to protein sources my favorite is chicken in the air fryer. or beef on the grill. @Nightshifter you don't need eggs to get protein you will be fine

 

[MarkNV]

Great start to your log!! I love your workouts, how is your dietary intake treating you? You have a lot of fun different thing things in your intake!! Buffalo wings!! I love wings, How are you preparing them or are you buying them already cooked and then spreading them out through the week? What kind of food prep are you doing?
You must have a lot of containers filled with all of your choices?

I did see teriyaki sauce in there. Get rid of the sauces and mix your own. Honestly bro, if it isnt a hot sauce with 4 or less ingredients, don’t eat it. Hell if it is any type sauce with shit piled up in the ingredient list, don’t eat it.
You are cutting, simplify that diet, get boring for a couple of months….. prep it, scoop it, weigh it and log it and then eat it.
I promise you, if you do that, and keep up your routine, you will shed the fat you want to get rid of!!

You have a lot of people in your corner!! I have seen some of the best in this forum giving you advice! AND you have @HarleyGuy and @LevButlerov and @ceo and @2Thick and @stevesmi on your side!! You are just about guaranteed to win with those guys!!
This will be a fun transformation to watch!!

 

[Nightshifter]

Great start to your log!! I love your workouts, how is your dietary intake treating you? You have a lot of fun different thing things in your intake!! Buffalo wings!! I love wings, How are you preparing them or are you buying them already cooked and then spreading them out through the week? What kind of food prep are you doing?
You must have a lot of containers filled with all of your choices?

I did see teriyaki sauce in there. Get rid of the sauces and mix your own. Honestly bro, if it isnt a hot sauce with 4 or less ingredients, don’t eat it. Hell if it is any type sauce with shit piled up in the ingredient list, don’t eat it.
You are cutting, simplify that diet, get boring for a couple of months….. prep it, scoop it, weigh it and log it and then eat it.
I promise you, if you do that, and keep up your routine, you will shed the fat you want to get rid of!!

You have a lot of people in your corner!! I have seen some of the best in this forum giving you advice! AND you have @HarleyGuy and @LevButlerov and @ceo and @2Thick and @stevesmi on your side!! You are just about guaranteed to win with those guys!!
This will be a fun transformation to watch!!

Agreed. For the buffalo wings ive made, i buy the whole raw wings and cut em myself, i bread with flour and cornstarch, light cooking spray on them, then bake em in the oven. They turn out like they been fried and are really good. I do use premade buffalo sauce on em but its low in calories. I make a few sheets of them at a time and warm them up before tossing em in the sauce when i get ready to eat them.

Ive ate just a pound of ground beef with a couple tablespoons of teriyaki just to get the protein without the carbs. They have light teriyaki but its hard to find so ive not been using it very often lately but i do love the flavor. Ive never tried to make a teriyaki sauce myself but ill probably just avoid it for now. I havent really been prepping beef since it doesnt take long to cook a lb of it on the stove.

Best sauce just to flavor some meat has been just the original franks redhot cuz its not adding any calories.

My main food prep lately has been to get the big family packs of chicken breast and cook them in the slower cooker for 8 hours. They shred up and its easy to portion them into 8oz bags of shredded chicken. Ive been mixing it with frozen riced cauliflower, frozen broccoli florets, canned green beans, or sweet peas. Just mixing up the textures and flavors. Its very versatile. I season everything with creole seasoning its the best.

Overall ive been trying different things to keep my diet interesting but im narrowing down on a rotation and will probably have a good plan to cook all my meals for three days. Then cook all my meals for the rest of the week. And have everything pretty much prepped and ready to warm up every day. I should have that plan ready by this weekend but ill share it when i get it locked down and share when i cook and how i store everything.

 

[MarkNV]

Agreed. For the buffalo wings ive made, i buy the whole raw wings and cut em myself, i bread with flour and cornstarch, light cooking spray on them, then bake em in the oven. They turn out like they been fried and are really good. I do use premade buffalo sauce on em but its low in calories. I make a few sheets of them at a time and warm them up before tossing em in the sauce when i get ready to eat them.

Ive ate just a pound of ground beef with a couple tablespoons of teriyaki just to get the protein without the carbs. They have light teriyaki but its hard to find so ive not been using it very often lately but i do love the flavor. Ive never tried to make a teriyaki sauce myself but ill probably just avoid it for now. I havent really been prepping beef since it doesnt take long to cook a lb of it on the stove.

Best sauce just to flavor some meat has been just the original franks redhot cuz its not adding any calories.

My main food prep lately has been to get the big family packs of chicken breast and cook them in the slower cooker for 8 hours. They shred up and its easy to portion them into 8oz bags of shredded chicken. Ive been mixing it with frozen riced cauliflower, frozen broccoli florets, canned green beans, or sweet peas. Just mixing up the textures and flavors. Its very versatile. I season everything with creole seasoning its the best.

Overall ive been trying different things to keep my diet interesting but im narrowing down on a rotation and will probably have a good plan to cook all my meals for three days. Then cook all my meals for the rest of the week. And have everything pretty much prepped and ready to warm up every day. I should have that plan ready by this weekend but ill share it when i get it locked down and share when i cook and how i store everything.

I love the chicken prep!! Will stay somewhat moist that way and that is great!!

Yes please! I really would like to see how you store your prep. I am kinda a food junky and I love seeing new ideas and hearing about them

 

[Ulter]

Agreed. For the buffalo wings ive made, i buy the whole raw wings and cut em myself, i bread with flour and cornstarch, light cooking spray on them, then bake em in the oven. They turn out like they been fried and are really good. I do use premade buffalo sauce on em but its low in calories. I make a few sheets of them at a time and warm them up before tossing em in the sauce when i get ready to eat them.

Ive ate just a pound of ground beef with a couple tablespoons of teriyaki just to get the protein without the carbs. They have light teriyaki but its hard to find so ive not been using it very often lately but i do love the flavor. Ive never tried to make a teriyaki sauce myself but ill probably just avoid it for now. I havent really been prepping beef since it doesnt take long to cook a lb of it on the stove.

Best sauce just to flavor some meat has been just the original franks redhot cuz its not adding any calories.

My main food prep lately has been to get the big family packs of chicken breast and cook them in the slower cooker for 8 hours. They shred up and its easy to portion them into 8oz bags of shredded chicken. Ive been mixing it with frozen riced cauliflower, frozen broccoli florets, canned green beans, or sweet peas. Just mixing up the textures and flavors. Its very versatile. I season everything with creole seasoning its the best.

Overall ive been trying different things to keep my diet interesting but im narrowing down on a rotation and will probably have a good plan to cook all my meals for three days. Then cook all my meals for the rest of the week. And have everything pretty much prepped and ready to warm up every day. I should have that plan ready by this weekend but ill share it when i get it locked down and share when i cook and how i store everything.

@Nightshifter organic chicken wings are fine. but the way you are prepping them isn't so good. don't bread them and don't use cooking spray EVER for anything. stuff is toxic. add some light raw coconut yogurt, lime, paprika, salt and pepper and marinade for atleast an hour. that is a much healthier way to make them

 

[MarkNV]

@Nightshifter organic chicken wings are fine. but the way you are prepping them isn't so good. don't bread them and don't use cooking spray EVER for anything. stuff is toxic. add some light raw coconut yogurt, lime, paprika, salt and pepper and marinade for atleast an hour. that is a much healthier way to make them

Plain salt and pepper or cook them indirect heat on a grill. No corn starch of flour

 

[ROIDDERS]

Agreed. For the buffalo wings ive made, i buy the whole raw wings and cut em myself, i bread with flour and cornstarch, light cooking spray on them, then bake em in the oven. They turn out like they been fried and are really good. I do use premade buffalo sauce on em but its low in calories. I make a few sheets of them at a time and warm them up before tossing em in the sauce when i get ready to eat them.

Ive ate just a pound of ground beef with a couple tablespoons of teriyaki just to get the protein without the carbs. They have light teriyaki but its hard to find so ive not been using it very often lately but i do love the flavor. Ive never tried to make a teriyaki sauce myself but ill probably just avoid it for now. I havent really been prepping beef since it doesnt take long to cook a lb of it on the stove.

Best sauce just to flavor some meat has been just the original franks redhot cuz its not adding any calories.

My main food prep lately has been to get the big family packs of chicken breast and cook them in the slower cooker for 8 hours. They shred up and its easy to portion them into 8oz bags of shredded chicken. Ive been mixing it with frozen riced cauliflower, frozen broccoli florets, canned green beans, or sweet peas. Just mixing up the textures and flavors. Its very versatile. I season everything with creole seasoning its the best.

Overall ive been trying different things to keep my diet interesting but im narrowing down on a rotation and will probably have a good plan to cook all my meals for three days. Then cook all my meals for the rest of the week. And have everything pretty much prepped and ready to warm up every day. I should have that plan ready by this weekend but ill share it when i get it locked down and share when i cook and how i store everything.

adjustments on the food prep will be healthier as Mark and Ulter noted above. the food is good, just limit the sauces, sprays and all that crap. prep with quality spices and homemade sauces it will make a huge difference @Nightshifter

 

[MarkNV]

adjustments on the food prep will be healthier as Mark and Ulter noted above. the food is good, just limit the sauces, sprays and all that crap. prep with quality spices and homemade sauces it will make a huge difference @Nightshifter[/
[/QUOTE]
It is the small things that make this work great!!
Your workouts look great! DONT STOP!!! Lets fucking go!!!!

 

[Nightshifter]

@Nightshifter organic chicken wings are fine. but the way you are prepping them isn't so good. don't bread them and don't use cooking spray EVER for anything. stuff is toxic. add some light raw coconut yogurt, lime, paprika, salt and pepper and marinade for atleast an hour. that is a much healthier way to make them

That sounds tasty

 

[ballin2504]

Weekly diet stats below:
View attachment 142428View attachment 142429View attachment 142430View attachment 142431View attachment 142432View attachment 142433View attachment 142434

@Nightshifter great update big fella! Get after it.

 

[Ulter]

That sounds tasty

much healthier

 

[Ulter]

Plain salt and pepper or cook them indirect heat on a grill. No corn starch of flour

i like salt/pepper with red meat

 

[Nightshifter]

Week 3 Update

Age: 32

Height: 5’7”

Starting Weight: 184 lbs

Current Weight: 184 lbs

Estimated BF: 22–25%

Goal Weight: 170 lbs

PEDs: Test Cyp 200 mg / week

Injection Schedule: 100 mg Monday AM + 100 mg Thursday PM

Weeks on current cycle: 3


Diet / Training

• Currently cutting — tracking all meals daily.
• Calories: 1925 calories (250p 84c 64f)
• Training split and cardio consistent; logging every workout and set.

Week 3 Observations

• Energy / Mood: Normal — no noticeable changes yet.
• Strength / Performance: No major changes
• Body Changes: weight is roughly the same. Weight bounces between 183-188 depending on water retention and time of day throughout the week. I have noticed that my upper back and shoulders look better.
• Sides: my injection from Thursday night burned for a while and now there is a hard knot at the injection site. Doesn't hurt unless i press on it. Hopefully it gets better in the next couple days. It is in my right glute. I unintentionally did it a little further in and lower than usual but i think it is fine.
• Sleep / Recovery: Normal; no changes so far.

Supplements


Mens multi

Omega 3 fish oil

D3+k2

Micronized creatine monohydrate

Psyllium Husk

Probiotic Complex


Notes:

This week’s training intensity was a little more consistent. I hit chest and triceps Monday morning then came back Monday night for shoulders. I hit back and biceps Tuesday morning and legs on Wednesday morning. I did 25 min of steady state cardio on Monday and Tuesday then 15 min on Wednesday for a total of 65 min this week. I plan to increase training the upcoming week as i will have more time to go to the gym.

I upped my protein intake to 250g early this week based on advice i received on here. My total calories are up to 1925cals. Have not had any issues with hunger. I started meal prepping Friday night to make workdays easier since I’ll just have to pop my meal in the microwave. It took a couple hours the first time I prepped all the meals but I think it is worth it. I will share photos of my process.

One positive thing i noticed this week is improved muscle definition. I am around the same weight between 183-188 depending on time of day, being full of food or water, etc. I am averaging 184 over the week still but muscles are fuller especially around shoulders and upper back.

Sunday Food Log
Total Macros

• Calories: 1,865
• Protein: 224 g
• Carbs: 109 g
• Fat: 57 g

Breakfast
• Chicken breast tenderloin — 8 oz
P52 / C0 / F3 / 235 cal
• Frozen riced cauliflower — 4 cups
P8 / C16 / F0 / 80 cal
Breakfast Total:
P60 / C16 / F3 / 315 cal

Lunch
• Raspberries — 10 berries
P0 / C2 / F0 / 10 cal
Lunch Total:
P0 / C2 / F0 / 10 cal

Dinner
• Cheezbrgr Mac — 2.5 servings
P8 / C60 / F1 / 300 cal
• Lowfat 1% milk — 8 oz
P8 / C13 / F3 / 110 cal
• Ground beef 93/7 — 8 oz
P61 / C0 / F19 / 435 cal
• Pork chops — 3 chops
P45 / C9 / F21 / 405 cal
• Margarine — 1 tbsp
P0 / C0 / F7 / 60 cal
Dinner Total:
P122 / C82 / F51 / 1,310 cal

Snack
• Fairlife Core Power Elite (Chocolate) — 414 ml
P42 / C9 / F4 / 230 cal
Snack Total:
P42 / C9 / F4 / 230 cal

Monday Food Log
Calories: 1,889
Protein: 250g
Carbs: 64g
Fat: 68g

Breakfast
5 pork chops
(P75 / C15 / F35 / 675 cal)

Lunch
Chicken breast – 8 oz
(P52 / C0 / F3 / 235 cal)
Sweet peas – 437g
(P14 / C42 / F2 / 245 cal)

Dinner
Thin pork loin chops – 18.56 oz
(P108 / C0 / F28 / 705 cal)

Snack
Raspberries – 30 berries
(P1 / C7 / F0 / 30 cal)

Tuesday Food Log
Calories: 1817
Protein: 271g
Carbs: 60g
Fat: 60g

Breakfast:
(Skipped)

Lunch:
Tilapia 20 oz (P114 / C0 / F10 / 544 cal)
Sweet peas 437g (P14 / C42 / F2 / 245 cal)

Dinner:
Sirloin steak from restaurant 10 oz (P84 / C0 / F24 / 553 cal)

Snack:
Ryse Loaded Protein Cinnamon Toast, 2 scoops (P50 / C8 / F5 / 280 cal)
1% milk, 16 oz (P16 / C26 / F5 / 220 cal)
Jif peanut butter, 2 tbsp (P7 / C8 / F16 / 190 cal)
Coke, 100 ml (P0 / C18 / F0 / 30 cal)

Wednesday Food Log
Calories: 1897
Protein: 247g
Carbs: 86g
Fat: 67g

Breakfast:
Tilapia 8 oz (P46 / C0 / F4 / 218 cal)
Riced cauliflower 2 cups (P4 / C8 / F0 / 40 cal)
Shredded sharp cheddar 0.25 cup (P6 / C2 / F9 / 110 cal)

Lunch:
Tilapia 4 oz (P23 / C0 / F2 / 109 cal)
Riced cauliflower 2 cups (P4 / C8 / F0 / 40 cal)

Dinner:
Turkey breast slices, 8 slices (P32 / C8 / F0 / 200 cal)
High fiber tortillas, 2 (P8 / C26 / F3 / 120 cal)
White American cheese, 4 slices (P12 / C8 / F14 / 200 cal)

Snack:
Ryse Loaded Protein, 4 scoops (P100 / C16 / F10 / 560 cal)
Peanut butter, 2 tbsp (P7 / C8 / F16 / 190 cal)

Thursday Food Log
Calories: 1831
Protein: 250g
Carbs: 73g
Fat: 60g

Breakfast:
Ground beef 93/7, 16 oz (P123 / C0 / F38 / 871 cal)
Sweet potato, 196g (P3 / C39 / F0 / 169 cal)

Lunch:
Chicken breast tenderloin, 8 oz (P52 / C0 / F3 / 235 cal)
Margarine, 1 tbsp (P0 / C0 / F7 / 60 cal)
Riced cauliflower, 2 cups (P4 / C8 / F0 / 40 cal)

Dinner:
Chicken breast tenderloin, 8 oz (P52 / C0 / F3 / 235 cal)
Margarine, 1 tbsp (P0 / C0 / F7 / 60 cal)
Riced cauliflower, 2 cups (P4 / C8 / F0 / 40 cal)

Snack:
Blueberries, 0.5 cup (P1 / C11 / F0 / 41 cal)
Strawberries, 6 medium (P0 / C6 / F0 / 23 cal)
Ryse marshmallow protein, 15g (P11 / C1 / F1 / 57 cal)

Friday / Saturday Food Log
(Both days were exactly the same. This is where i started the meal prepping.)
Calories: 1925
Protein: 250g
Carbs: 85g
Fat: 64g

Breakfast:
Ground beef 93/7, 16 oz (P123 / C0 / F38 / 871 cal)
Sweet potato, 200g (P3 / C40 / F0 / 172 cal)

Lunch:
Chicken breast tenderloin, 8 oz (P52 / C0 / F3 / 235 cal)
Margarine, 1 tbsp (P0 / C0 / F7 / 60 cal)
Riced cauliflower, 2 cups (P4 / C8 / F0 / 40 cal)

Dinner:
Chicken breast tenderloin, 8 oz (P52 / C0 / F3 / 235 cal)
Margarine, 1 tbsp (P0 / C0 / F7 / 60 cal)
Riced cauliflower, 2 cups (P4 / C8 / F0 / 40 cal)

Snack:
Blueberries, 70g (P0 / C8 / F0 / 40 cal)
Strawberries, 70g (P0 / C7 / F0 / 25 cal)
Ryse marshmallow protein, 15g (P11 / C1 / F1 / 57 cal)
Psyllium husk, 2 tsp (P0 / C11 / F0 / 45 cal)
Omega-3 softgels, 3 (P0 / C0 / F5 / 45 cal)

 

[Dreamer]

Week 3 Update

Age: 32

Height: 5’7”

Starting Weight: 184 lbs

Current Weight: 184 lbs

Estimated BF: 22–25%

Goal Weight: 170 lbs

PEDs: Test Cyp 200 mg / week

Injection Schedule: 100 mg Monday AM + 100 mg Thursday PM

Weeks on current cycle: 3


Diet / Training

• Currently cutting — tracking all meals daily.
• Calories: 1925 calories (250p 84c 64f)
• Training split and cardio consistent; logging every workout and set.

Week 3 Observations

• Energy / Mood: Normal — no noticeable changes yet.
• Strength / Performance: No major changes
• Body Changes: weight is roughly the same. Weight bounces between 183-188 depending on water retention and time of day throughout the week. I have noticed that my upper back and shoulders look better.
• Sides: my injection from Thursday night burned for a while and now there is a hard knot at the injection site. Doesn't hurt unless i press on it. Hopefully it gets better in the next couple days. It is in my right glute. I unintentionally did it a little further in and lower than usual but i think it is fine.
• Sleep / Recovery: Normal; no changes so far.

Supplements


Mens multi

Omega 3 fish oil

D3+k2

Micronized creatine monohydrate

Psyllium Husk

Probiotic Complex


Notes:

This week’s training intensity was a little more consistent. I hit chest and triceps Monday morning then came back Monday night for shoulders. I hit back and biceps Tuesday morning and legs on Wednesday morning. I did 25 min of steady state cardio on Monday and Tuesday then 15 min on Wednesday for a total of 65 min this week. I plan to increase training the upcoming week as i will have more time to go to the gym.

I upped my protein intake to 250g early this week based on advice i received on here. My total calories are up to 1925cals. Have not had any issues with hunger. I started meal prepping Friday night to make workdays easier since I’ll just have to pop my meal in the microwave. It took a couple hours the first time I prepped all the meals but I think it is worth it. I will share photos of my process.

One positive thing i noticed this week is improved muscle definition. I am around the same weight between 183-188 depending on time of day, being full of food or water, etc. I am averaging 184 over the week still but muscles are fuller especially around shoulders and upper back.View attachment 145892View attachment 145893View attachment 145894



Sunday Food Log
Total Macros

• Calories: 1,865
• Protein: 224 g
• Carbs: 109 g
• Fat: 57 g

Breakfast
• Chicken breast tenderloin — 8 oz
P52 / C0 / F3 / 235 cal
• Frozen riced cauliflower — 4 cups
P8 / C16 / F0 / 80 cal
Breakfast Total:
P60 / C16 / F3 / 315 cal

Lunch
• Raspberries — 10 berries
P0 / C2 / F0 / 10 cal
Lunch Total:
P0 / C2 / F0 / 10 cal

Dinner
• Cheezbrgr Mac — 2.5 servings
P8 / C60 / F1 / 300 cal
• Lowfat 1% milk — 8 oz
P8 / C13 / F3 / 110 cal
• Ground beef 93/7 — 8 oz
P61 / C0 / F19 / 435 cal
• Pork chops — 3 chops
P45 / C9 / F21 / 405 cal
• Margarine — 1 tbsp
P0 / C0 / F7 / 60 cal
Dinner Total:
P122 / C82 / F51 / 1,310 cal

Snack
• Fairlife Core Power Elite (Chocolate) — 414 ml
P42 / C9 / F4 / 230 cal
Snack Total:
P42 / C9 / F4 / 230 cal

Monday Food Log
Calories: 1,889
Protein: 250g
Carbs: 64g
Fat: 68g

Breakfast
5 pork chops
(P75 / C15 / F35 / 675 cal)

Lunch
Chicken breast – 8 oz
(P52 / C0 / F3 / 235 cal)
Sweet peas – 437g
(P14 / C42 / F2 / 245 cal)

Dinner
Thin pork loin chops – 18.56 oz
(P108 / C0 / F28 / 705 cal)

Snack
Raspberries – 30 berries
(P1 / C7 / F0 / 30 cal)

Tuesday Food Log
Calories: 1817
Protein: 271g
Carbs: 60g
Fat: 60g

Breakfast:
(Skipped)

Lunch:
Tilapia 20 oz (P114 / C0 / F10 / 544 cal)
Sweet peas 437g (P14 / C42 / F2 / 245 cal)

Dinner:
Sirloin steak from restaurant 10 oz (P84 / C0 / F24 / 553 cal)

Snack:
Ryse Loaded Protein Cinnamon Toast, 2 scoops (P50 / C8 / F5 / 280 cal)
1% milk, 16 oz (P16 / C26 / F5 / 220 cal)
Jif peanut butter, 2 tbsp (P7 / C8 / F16 / 190 cal)
Coke, 100 ml (P0 / C18 / F0 / 30 cal)

Wednesday Food Log
Calories: 1897
Protein: 247g
Carbs: 86g
Fat: 67g

Breakfast:
Tilapia 8 oz (P46 / C0 / F4 / 218 cal)
Riced cauliflower 2 cups (P4 / C8 / F0 / 40 cal)
Shredded sharp cheddar 0.25 cup (P6 / C2 / F9 / 110 cal)

Lunch:
Tilapia 4 oz (P23 / C0 / F2 / 109 cal)
Riced cauliflower 2 cups (P4 / C8 / F0 / 40 cal)

Dinner:
Turkey breast slices, 8 slices (P32 / C8 / F0 / 200 cal)
High fiber tortillas, 2 (P8 / C26 / F3 / 120 cal)
White American cheese, 4 slices (P12 / C8 / F14 / 200 cal)

Snack:
Ryse Loaded Protein, 4 scoops (P100 / C16 / F10 / 560 cal)
Peanut butter, 2 tbsp (P7 / C8 / F16 / 190 cal)

Thursday Food Log
Calories: 1831
Protein: 250g
Carbs: 73g
Fat: 60g

Breakfast:
Ground beef 93/7, 16 oz (P123 / C0 / F38 / 871 cal)
Sweet potato, 196g (P3 / C39 / F0 / 169 cal)

Lunch:
Chicken breast tenderloin, 8 oz (P52 / C0 / F3 / 235 cal)
Margarine, 1 tbsp (P0 / C0 / F7 / 60 cal)
Riced cauliflower, 2 cups (P4 / C8 / F0 / 40 cal)

Dinner:
Chicken breast tenderloin, 8 oz (P52 / C0 / F3 / 235 cal)
Margarine, 1 tbsp (P0 / C0 / F7 / 60 cal)
Riced cauliflower, 2 cups (P4 / C8 / F0 / 40 cal)

Snack:
Blueberries, 0.5 cup (P1 / C11 / F0 / 41 cal)
Strawberries, 6 medium (P0 / C6 / F0 / 23 cal)
Ryse marshmallow protein, 15g (P11 / C1 / F1 / 57 cal)

Friday / Saturday Food Log
(Both days were exactly the same. This is where i started the meal prepping.)
Calories: 1925
Protein: 250g
Carbs: 85g
Fat: 64g

Breakfast:
Ground beef 93/7, 16 oz (P123 / C0 / F38 / 871 cal)
Sweet potato, 200g (P3 / C40 / F0 / 172 cal)

Lunch:
Chicken breast tenderloin, 8 oz (P52 / C0 / F3 / 235 cal)
Margarine, 1 tbsp (P0 / C0 / F7 / 60 cal)
Riced cauliflower, 2 cups (P4 / C8 / F0 / 40 cal)

Dinner:
Chicken breast tenderloin, 8 oz (P52 / C0 / F3 / 235 cal)
Margarine, 1 tbsp (P0 / C0 / F7 / 60 cal)
Riced cauliflower, 2 cups (P4 / C8 / F0 / 40 cal)

Snack:
Blueberries, 70g (P0 / C8 / F0 / 40 cal)
Strawberries, 70g (P0 / C7 / F0 / 25 cal)
Ryse marshmallow protein, 15g (P11 / C1 / F1 / 57 cal)
Psyllium husk, 2 tsp (P0 / C11 / F0 / 45 cal)
Omega-3 softgels, 3 (P0 / C0 / F5 / 45 cal)

Definitely got some muscle mass across your back and shoulders - I love that you track your food with such detail many people mess up with the butters, sauces etc.

Your injection will be fine, as long as it isnt red or inflamed or anything, I get those from time to time too - I actually kind of like it

 

[Nightshifter]

week 3 training log

Monday, November 17, 2025 at 3:43 AM

Bench Press (Barbell)
Set 1: 135 lb × 10
Set 2: 155 lb × 9
Set 3: 175 lb × 4
Set 4: 185 lb × 3

Incline Bench Press (Dumbbell)
Set 1: 100 lb × 8
Set 2: 100 lb × 9
Set 3: 110 lb × 5
Set 4: 110 lb × 5

Chest Fly (Band)
Set 1: +25 lb × 10
Set 2: +35 lb × 10
Set 3: +45 lb × 4
Set 4: +35 lb × 3
Set 5: +35 lb × 7

Triceps Dip
Set 1: 10 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 6 reps

(Treadmill)
Set 1: 25:00

Monday, November 17, 2025 at 8:11 PM

Shoulder Press (Machine)
Set 1: 100 lb × 15
Set 2: 150 lb × 10
Set 3: 150 lb × 10
Set 4: 150 lb × 10

Dumbbell Shoulder Press
Set 1: 25 lb × 10
Set 2: 25 lb × 8
Set 3: 25 lb × 8
Set 4: 25 lb × 8

Shoulder Rotation
Set 1: 5 lb × 15
Set 2: 5 lb × 14
Set 3: 5 lb × 14
Set 4: 5 lb × 14

Front Raise (Cable)
Set 1: 5 lb × 10
Set 2: 5 lb × 10
Set 3: 5 lb × 10

Lateral Raise (Cable)
Set 1: 5 lb × 10
Set 2: 5 lb × 10
Set 3: 5 lb × 8

Tuesday, November 18, 2025 at 3:59 AM

Lat Pulldown (Machine)
Set 1: 100 lb × 10
Set 2: 115 lb × 10
Set 3: 115 lb × 10
Set 4: 115 lb × 8

Isolateral low row
Set 1: 98 lb × 12
Set 2: 148 lb × 12
Set 3: 188 lb × 12
Set 4: 238 lb × 4
Set 5: 188 lb × 4
Set 6: 98 lb × 12

Back Extension (Machine)
Set 1: 190 lb × 15
Set 2: 220 lb × 15
Set 3: 295 lb × 4
Set 4: 250 lb × 12
Set 5: 250 lb × 9

Supinated face pulls
Set 1: 22.5 lb × 15
Set 2: 27.5 lb × 15
Set 3: 32.5 lb × 15
Set 4: 42.5 lb × 12

Bicep Curl (Cable)
Set 1: 47.5 lb × 8
Set 2: 47.5 lb × 10
Set 3: 47.5 lb × 10
Set 4: 47.5 lb × 8

(Treadmill)
Set 1: 25:00

Wednesday, November 19, 2025 at 4:03 AM

Squat (Barbell)
Set 1: 135 lb × 10
Set 2: 185 lb × 6
Set 3: 205 lb × 6
Set 4: 225 lb × 6
Set 5: 245 lb × 4
Set 6: 245 lb × 2
Set 7: 265 lb × 1
Set 8: 275 lb × 1

Seated Leg Curl (Machine)
Set 1: 145 lb × 7
Set 2: 160 lb × 6
Set 3: 175 lb × 5
Set 4: 175 lb × 4

Smith machine Calf Raises
Set 1: 110 lb × 25
Set 2: 200 lb × 19
Set 3: 250 lb × 20
Set 4: 300 lb × 5

(Treadmill)
Set 1: 15:00

 

[Nightshifter]

I wanted to share my food prep as well.

Cajun shredded chicken and riced cauliflower
Ingredients:
5lb family pack of chicken breasts
Creole seasoning
Garlic salt
Salt
Black pepper
Smoked Paprika
4 cup pack of Frozen riced cauliflower
Margarine 2 tbsp

Instructions:
Trim the fat from the chicken breasts.
Season generously to taste.
Line crockpot with chicken.
Pour about a cup of water in crockpot.
Cook on low for 8 hours.
Shred the chicken with a fork.
Microwave frozen riced cauliflower for 5 min.
Mix in a bowl with 2 tbsp of margarine and creole seasoning to taste.

I multiply the riced cauliflower recipe to match how much chicken I'm making. I made 5 lbs of chicken so that'd be 5 packs of cauliflower rice. I eat 8oz of chicken and 2 cups of cauliflower per meal. This time i actually gave a pound of the chicken to my wife and made 4 days of meals for myself.

Strawberry blueberry snack
I pack a small portion of strawberries and blueberries for each day. I have been eating fresh but i discovered i can save money by getting the frozen ones. They don't taste as good to me but saves a lot over fresh.

Ground beef and sweet potatoes
ingredients:
1lb of 93/7 ground beef
200g of raw sweet potatoes
Creole seasoning
Salt
Black pepper
Garlic salt

Instructions:
I season and cook the 93/7 ground beef on a skillet til browned then put it in the meal prep container.
Chop small and season sweet potatoes to taste with salt and pepper. Toss them in the same skillet and pour about 1/4 cup of water in the bottom then cover to steam them until all the water is absorbed. Cooking them in the beef fat adds flavor. Then i just toss them in the container with the beef.

I made 4 days worth of meals in a couple hours. I feel like i could bring the time down now that i figured out what I'm doing.

 

[MarkNV]

I wanted to share my food prep as well.

Cajun shredded chicken and riced cauliflower
Ingredients:
5lb family pack of chicken breasts
Creole seasoning
Garlic salt
Salt
Black pepper
Smoked Paprika
4 cup pack of Frozen riced cauliflower
Margarine 2 tbsp

Instructions:
Trim the fat from the chicken breasts.
Season generously to taste.
Line crockpot with chicken.
Pour about a cup of water in crockpot.
Cook on low for 8 hours.
Shred the chicken with a fork.
Microwave frozen riced cauliflower for 5 min.
Mix in a bowl with 2 tbsp of margarine and creole seasoning to taste.

I multiply the riced cauliflower recipe to match how much chicken I'm making. I made 5 lbs of chicken so that'd be 5 packs of cauliflower rice. I eat 8oz of chicken and 2 cups of cauliflower per meal. This time i actually gave a pound of the chicken to my wife and made 4 days of meals for myself.

Strawberry blueberry snack
I pack a small portion of strawberries and blueberries for each day. I have been eating fresh but i discovered i can save money by getting the frozen ones. They don't taste as good to me but saves a lot over fresh.

Ground beef and sweet potatoes
ingredients:
1lb of 93/7 ground beef
200g of raw sweet potatoes
Creole seasoning
Salt
Black pepper
Garlic salt

Instructions:
I season and cook the 93/7 ground beef on a skillet til browned then put it in the meal prep container.
Chop small and season sweet potatoes to taste with salt and pepper. Toss them in the same skillet and pour about 1/4 cup of water in the bottom then cover to steam them until all the water is absorbed. Cooking them in the beef fat adds flavor. Then i just toss them in the container with the beef.

I made 4 days worth of meals in a couple hours. I feel like i could bring the time down now that i figured out what I'm doing.

View attachment 145908View attachment 145909View attachment 145910View attachment 145911View attachment 145912View attachment 145913View attachment 145914

The workouts are awesome! Love the volume on your legs! Good work with that.
The protein is outstanding!!
GET RID OF THE MARGARINE!!
Brother man, the margarine is some of the worst stuff ever for your body and all this work to be great while that stuff is killing you on the inside.
Use real butter, or get a food processor and some grass-fed organic heavy cream and whip your own butter. Or avocado oil or order some tallow. No margarine
Everything else is fucking amazing and you are thick as hell across your shoulders, like a bull!!

 

[Nightshifter]

The workouts are awesome! Love the volume on your legs! Good work with that.
The protein is outstanding!!
GET RID OF THE MARGARINE!!
Brother man, the margarine is some of the worst stuff ever for your body and all this work to be great while that stuff is killing you on the inside.
Use real butter, or get a food processor and some grass-fed organic heavy cream and whip your own butter. Or avocado oil or order some tallow. No margarine
Everything else is fucking amazing and you are thick as hell across your shoulders, like a bull!

Thank you sir! I was not aware that margarine was evil. i will see about making an adjustment there.

 

[MarkNV]

Thank you sir! I was not aware that margarine was evil. i will see about making an adjustment there.

You are so very welcome brother.

 

[Nightshifter]

Week 4 Update



Age: 32



Height: 5’7”



Starting Weight: 184 lbs



Current Weight: 183 lbs



Estimated BF: 22–25%



Goal Weight: 170 lbs



PEDs: Test Cyp 200 mg / week



Injection Schedule: 100 mg Monday AM + 100 mg Thursday PM



Weeks on current cycle: 4





Diet / Training

• Currently cutting — tracking all meals daily.
• Calories: 1925 calories (250p 84c 64f)
• Training split and cardio consistent; logging every workout and set.

Week 4 Observations

• Energy / Mood: Normal
• Strength / Performance: No major changes from last week
• Body Changes: no noticeable changes from last week
• Sides: no side effects
• Sleep / Recovery: relatively good

Supplements





Mens multi



Omega 3 fish oil



D3+k2



Micronized creatine monohydrate



Psyllium Husk



Probiotic Complex





Notes:

Training volume was really high this week. My protein was low on Thanksgiving day but calories were still relatively low.

 

[Nightshifter]

Training logs from this past week.

 

[Dreamer]

Solid training mate, good weights and love to see the cardio, well done

 

[Nightshifter]

Week 4 nutrition
11/23 - 11/29


Sunday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk Fiber (2 tsp) – P0/C11/F0 – 45 cal

Snack Total: P12/C27/F2 – 167 cal



DAILY TOTALS

P250 / C84 / F60 – 1880 calories



Monday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk (2 tsp) – P0/C11/F0 – 45 cal

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Snack Total: P12/C27/F6 – 212 cal



DAILY TOTALS

P250 / C84 / F64 – 1925 calories



Tuesday

LUNCH

Instant White Rice (1 cup) – P8/C76/F0 – 340 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Lunch Total: P112/C76/F13 – 870 cal



DINNER

Homemade Boneless Wings (1 lb) – P104/C13/F23 – 675 cal

Dinner Total: P104/C13/F23 – 675 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

1% Low-Fat Milk (8 oz) – P8/C13/F3 – 110 cal

Snack Total: P33/C16/F9 – 285 cal



DAILY TOTALS

P249 / C105 / F45 – 1830 calories



Wednesday

BREAKFAST

Exxon Nuggets (7) – P32/C25/F28 – 480 cal

Exxon Buffalo Sauce Cup – P0/C3/F0 – 12 cal

Breakfast Total: P32/C28/F28 – 492 cal



LUNCH

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Lunch Total: P126/C40/F38 – 1043 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

Snack Total: P25/C3/F7 – 175 cal



DAILY TOTALS

P239 / C79 / F83 – 2045 calories



Thursday

BREAKFAST

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Breakfast Total: P56/C8/F10 – 335 cal



LUNCH

Spaghetti Homemade (1 serving) – P43/C132/F45 – 1105 cal

Cookies (4) – P8/C72/F28 – 572 cal

Lunch Total: P51/C204/F73 – 1677 cal



DINNER

(No logged items)

Dinner Total: P0/C0/F0 – 0 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Snack Total: P1/C15/F0 – 65 cal



DAILY TOTALS

P108 / C227 / F83 – 2077 calories



Friday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories



Saturday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories

 

[LevButlerov]

Week 4 Update



Age: 32



Height: 5’7”



Starting Weight: 184 lbs



Current Weight: 183 lbs



Estimated BF: 22–25%



Goal Weight: 170 lbs



PEDs: Test Cyp 200 mg / week



Injection Schedule: 100 mg Monday AM + 100 mg Thursday PM



Weeks on current cycle: 4





Diet / Training

• Currently cutting — tracking all meals daily.
• Calories: 1925 calories (250p 84c 64f)
• Training split and cardio consistent; logging every workout and set.

Week 4 Observations

• Energy / Mood: Normal
• Strength / Performance: No major changes from last week
• Body Changes: no noticeable changes from last week
• Sides: no side effects
• Sleep / Recovery: relatively good

Supplements





Mens multi



Omega 3 fish oil



D3+k2



Micronized creatine monohydrate



Psyllium Husk



Probiotic Complex





Notes:

Training volume was really high this week. My protein was low on Thanksgiving day but calories were still relatively low.

Good week 4 update sorry missed it, checking your new updates

 

[LevButlerov]

Training logs from this past week. View attachment 149987View attachment 149988View attachment 149989View attachment 149990View attachment 149991View attachment 149992View attachment 149993

good training the cardio can go up? you have time?

 

[LevButlerov]

Week 4 nutrition
11/23 - 11/29


Sunday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk Fiber (2 tsp) – P0/C11/F0 – 45 cal

Snack Total: P12/C27/F2 – 167 cal



DAILY TOTALS

P250 / C84 / F60 – 1880 calories



Monday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk (2 tsp) – P0/C11/F0 – 45 cal

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Snack Total: P12/C27/F6 – 212 cal



DAILY TOTALS

P250 / C84 / F64 – 1925 calories



Tuesday

LUNCH

Instant White Rice (1 cup) – P8/C76/F0 – 340 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Lunch Total: P112/C76/F13 – 870 cal



DINNER

Homemade Boneless Wings (1 lb) – P104/C13/F23 – 675 cal

Dinner Total: P104/C13/F23 – 675 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

1% Low-Fat Milk (8 oz) – P8/C13/F3 – 110 cal

Snack Total: P33/C16/F9 – 285 cal



DAILY TOTALS

P249 / C105 / F45 – 1830 calories



Wednesday

BREAKFAST

Exxon Nuggets (7) – P32/C25/F28 – 480 cal

Exxon Buffalo Sauce Cup – P0/C3/F0 – 12 cal

Breakfast Total: P32/C28/F28 – 492 cal



LUNCH

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Lunch Total: P126/C40/F38 – 1043 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

Snack Total: P25/C3/F7 – 175 cal



DAILY TOTALS

P239 / C79 / F83 – 2045 calories



Thursday

BREAKFAST

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Breakfast Total: P56/C8/F10 – 335 cal



LUNCH

Spaghetti Homemade (1 serving) – P43/C132/F45 – 1105 cal

Cookies (4) – P8/C72/F28 – 572 cal

Lunch Total: P51/C204/F73 – 1677 cal



DINNER

(No logged items)

Dinner Total: P0/C0/F0 – 0 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Snack Total: P1/C15/F0 – 65 cal



DAILY TOTALS

P108 / C227 / F83 – 2077 calories



Friday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories



Saturday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories

Good days but a lot of days I see higher protein but low fat and low carbs, can you boost the fat intake at least to 100 level? this way you have an energy source with protein
add walnuts omega 3 fish oil @Nightshifter

 

[Mobster]

Die margerine die

 

[stevesmi]

Week 4 nutrition
11/23 - 11/29


Sunday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk Fiber (2 tsp) – P0/C11/F0 – 45 cal

Snack Total: P12/C27/F2 – 167 cal



DAILY TOTALS

P250 / C84 / F60 – 1880 calories



Monday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk (2 tsp) – P0/C11/F0 – 45 cal

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Snack Total: P12/C27/F6 – 212 cal



DAILY TOTALS

P250 / C84 / F64 – 1925 calories



Tuesday

LUNCH

Instant White Rice (1 cup) – P8/C76/F0 – 340 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Lunch Total: P112/C76/F13 – 870 cal



DINNER

Homemade Boneless Wings (1 lb) – P104/C13/F23 – 675 cal

Dinner Total: P104/C13/F23 – 675 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

1% Low-Fat Milk (8 oz) – P8/C13/F3 – 110 cal

Snack Total: P33/C16/F9 – 285 cal



DAILY TOTALS

P249 / C105 / F45 – 1830 calories



Wednesday

BREAKFAST

Exxon Nuggets (7) – P32/C25/F28 – 480 cal

Exxon Buffalo Sauce Cup – P0/C3/F0 – 12 cal

Breakfast Total: P32/C28/F28 – 492 cal



LUNCH

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Lunch Total: P126/C40/F38 – 1043 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

Snack Total: P25/C3/F7 – 175 cal



DAILY TOTALS

P239 / C79 / F83 – 2045 calories



Thursday

BREAKFAST

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Breakfast Total: P56/C8/F10 – 335 cal



LUNCH

Spaghetti Homemade (1 serving) – P43/C132/F45 – 1105 cal

Cookies (4) – P8/C72/F28 – 572 cal

Lunch Total: P51/C204/F73 – 1677 cal



DINNER

(No logged items)

Dinner Total: P0/C0/F0 – 0 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Snack Total: P1/C15/F0 – 65 cal



DAILY TOTALS

P108 / C227 / F83 – 2077 calories



Friday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories



Saturday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories

@Nightshifter food is looking clean. Definitely a better diet than what I've seen out there. You can always swap in some raw coconut oil to cook with instead of using margarine.

 

[MarkNV]

@Nightshifter food is looking clean. Definitely a better diet than what I've seen out there. You can always swap in some raw coconut oil to cook with instead of using margarine.

@Nightshifter NO NO NO NO Margarine!!! That is the worst cooking medium next to Crisco. Bad Bad Bad

 

[stevesmi]

@Nightshifter NO NO NO NO Margarine!!! That is the worst cooking medium next to Crisco. Bad Bad Bad

i agree. refined oils also are a killer as are those spray oils. 0 calories means nothing. its the chemicals and toxins. can ruin a good meal by prepping wrong.

 

[MarkNV]

i agree. refined oils also are a killer as are those spray oils. 0 calories means nothing. its the chemicals and toxins. can ruin a good meal by prepping wrong.

So unhealthy!

 

[Ulter]

Week 4 nutrition
11/23 - 11/29


Sunday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk Fiber (2 tsp) – P0/C11/F0 – 45 cal

Snack Total: P12/C27/F2 – 167 cal



DAILY TOTALS

P250 / C84 / F60 – 1880 calories



Monday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk (2 tsp) – P0/C11/F0 – 45 cal

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Snack Total: P12/C27/F6 – 212 cal



DAILY TOTALS

P250 / C84 / F64 – 1925 calories



Tuesday

LUNCH

Instant White Rice (1 cup) – P8/C76/F0 – 340 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Lunch Total: P112/C76/F13 – 870 cal



DINNER

Homemade Boneless Wings (1 lb) – P104/C13/F23 – 675 cal

Dinner Total: P104/C13/F23 – 675 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

1% Low-Fat Milk (8 oz) – P8/C13/F3 – 110 cal

Snack Total: P33/C16/F9 – 285 cal



DAILY TOTALS

P249 / C105 / F45 – 1830 calories



Wednesday

BREAKFAST

Exxon Nuggets (7) – P32/C25/F28 – 480 cal

Exxon Buffalo Sauce Cup – P0/C3/F0 – 12 cal

Breakfast Total: P32/C28/F28 – 492 cal



LUNCH

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Lunch Total: P126/C40/F38 – 1043 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

Snack Total: P25/C3/F7 – 175 cal



DAILY TOTALS

P239 / C79 / F83 – 2045 calories



Thursday

BREAKFAST

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Breakfast Total: P56/C8/F10 – 335 cal



LUNCH

Spaghetti Homemade (1 serving) – P43/C132/F45 – 1105 cal

Cookies (4) – P8/C72/F28 – 572 cal

Lunch Total: P51/C204/F73 – 1677 cal



DINNER

(No logged items)

Dinner Total: P0/C0/F0 – 0 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Snack Total: P1/C15/F0 – 65 cal



DAILY TOTALS

P108 / C227 / F83 – 2077 calories



Friday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories



Saturday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories

the food looks great! But as others have said, do a better job with preparation. Stop using that margarine. @Nightshifter

 

[ceo]

Week 4 nutrition
11/23 - 11/29


Sunday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk Fiber (2 tsp) – P0/C11/F0 – 45 cal

Snack Total: P12/C27/F2 – 167 cal



DAILY TOTALS

P250 / C84 / F60 – 1880 calories



Monday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk (2 tsp) – P0/C11/F0 – 45 cal

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Snack Total: P12/C27/F6 – 212 cal



DAILY TOTALS

P250 / C84 / F64 – 1925 calories



Tuesday

LUNCH

Instant White Rice (1 cup) – P8/C76/F0 – 340 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Lunch Total: P112/C76/F13 – 870 cal



DINNER

Homemade Boneless Wings (1 lb) – P104/C13/F23 – 675 cal

Dinner Total: P104/C13/F23 – 675 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

1% Low-Fat Milk (8 oz) – P8/C13/F3 – 110 cal

Snack Total: P33/C16/F9 – 285 cal



DAILY TOTALS

P249 / C105 / F45 – 1830 calories



Wednesday

BREAKFAST

Exxon Nuggets (7) – P32/C25/F28 – 480 cal

Exxon Buffalo Sauce Cup – P0/C3/F0 – 12 cal

Breakfast Total: P32/C28/F28 – 492 cal



LUNCH

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Lunch Total: P126/C40/F38 – 1043 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

Snack Total: P25/C3/F7 – 175 cal



DAILY TOTALS

P239 / C79 / F83 – 2045 calories



Thursday

BREAKFAST

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Breakfast Total: P56/C8/F10 – 335 cal



LUNCH

Spaghetti Homemade (1 serving) – P43/C132/F45 – 1105 cal

Cookies (4) – P8/C72/F28 – 572 cal

Lunch Total: P51/C204/F73 – 1677 cal



DINNER

(No logged items)

Dinner Total: P0/C0/F0 – 0 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Snack Total: P1/C15/F0 – 65 cal



DAILY TOTALS

P108 / C227 / F83 – 2077 calories



Friday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories



Saturday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories

Bros food overall looking good with some slight tweaks. @Nightshifter My question is though, why don't you try eating two meals a day and skip breakfast? This way you can boost insulin sensitivity.

 

[ROIDDERS]

Week 4 nutrition
11/23 - 11/29


Sunday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk Fiber (2 tsp) – P0/C11/F0 – 45 cal

Snack Total: P12/C27/F2 – 167 cal



DAILY TOTALS

P250 / C84 / F60 – 1880 calories



Monday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk (2 tsp) – P0/C11/F0 – 45 cal

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Snack Total: P12/C27/F6 – 212 cal



DAILY TOTALS

P250 / C84 / F64 – 1925 calories



Tuesday

LUNCH

Instant White Rice (1 cup) – P8/C76/F0 – 340 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Lunch Total: P112/C76/F13 – 870 cal



DINNER

Homemade Boneless Wings (1 lb) – P104/C13/F23 – 675 cal

Dinner Total: P104/C13/F23 – 675 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

1% Low-Fat Milk (8 oz) – P8/C13/F3 – 110 cal

Snack Total: P33/C16/F9 – 285 cal



DAILY TOTALS

P249 / C105 / F45 – 1830 calories



Wednesday

BREAKFAST

Exxon Nuggets (7) – P32/C25/F28 – 480 cal

Exxon Buffalo Sauce Cup – P0/C3/F0 – 12 cal

Breakfast Total: P32/C28/F28 – 492 cal



LUNCH

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Lunch Total: P126/C40/F38 – 1043 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

Snack Total: P25/C3/F7 – 175 cal



DAILY TOTALS

P239 / C79 / F83 – 2045 calories



Thursday

BREAKFAST

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Breakfast Total: P56/C8/F10 – 335 cal



LUNCH

Spaghetti Homemade (1 serving) – P43/C132/F45 – 1105 cal

Cookies (4) – P8/C72/F28 – 572 cal

Lunch Total: P51/C204/F73 – 1677 cal



DINNER

(No logged items)

Dinner Total: P0/C0/F0 – 0 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Snack Total: P1/C15/F0 – 65 cal



DAILY TOTALS

P108 / C227 / F83 – 2077 calories



Friday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories



Saturday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories

Dinner and snacks are really good together. I like that you are getting in some good quality food. Chicken breast tenderloin sounds interesting. I didn't even know there was such a thing. @Nightshifter

 

[2Thick]

Week 4 nutrition
11/23 - 11/29


Sunday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk Fiber (2 tsp) – P0/C11/F0 – 45 cal

Snack Total: P12/C27/F2 – 167 cal



DAILY TOTALS

P250 / C84 / F60 – 1880 calories



Monday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk (2 tsp) – P0/C11/F0 – 45 cal

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Snack Total: P12/C27/F6 – 212 cal



DAILY TOTALS

P250 / C84 / F64 – 1925 calories



Tuesday

LUNCH

Instant White Rice (1 cup) – P8/C76/F0 – 340 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Lunch Total: P112/C76/F13 – 870 cal



DINNER

Homemade Boneless Wings (1 lb) – P104/C13/F23 – 675 cal

Dinner Total: P104/C13/F23 – 675 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

1% Low-Fat Milk (8 oz) – P8/C13/F3 – 110 cal

Snack Total: P33/C16/F9 – 285 cal



DAILY TOTALS

P249 / C105 / F45 – 1830 calories



Wednesday

BREAKFAST

Exxon Nuggets (7) – P32/C25/F28 – 480 cal

Exxon Buffalo Sauce Cup – P0/C3/F0 – 12 cal

Breakfast Total: P32/C28/F28 – 492 cal



LUNCH

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Lunch Total: P126/C40/F38 – 1043 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

Snack Total: P25/C3/F7 – 175 cal



DAILY TOTALS

P239 / C79 / F83 – 2045 calories



Thursday

BREAKFAST

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Breakfast Total: P56/C8/F10 – 335 cal



LUNCH

Spaghetti Homemade (1 serving) – P43/C132/F45 – 1105 cal

Cookies (4) – P8/C72/F28 – 572 cal

Lunch Total: P51/C204/F73 – 1677 cal



DINNER

(No logged items)

Dinner Total: P0/C0/F0 – 0 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Snack Total: P1/C15/F0 – 65 cal



DAILY TOTALS

P108 / C227 / F83 – 2077 calories



Friday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories



Saturday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories

@Nightshifter the food preparation will be crucial going forward. Try and eat extremely clean and make your own food. That's going to be crucial for you to get the best results.

 

[ballin2504]

Week 4 nutrition
11/23 - 11/29


Sunday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk Fiber (2 tsp) – P0/C11/F0 – 45 cal

Snack Total: P12/C27/F2 – 167 cal



DAILY TOTALS

P250 / C84 / F60 – 1880 calories



Monday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Lunch Total: P56/C8/F10 – 335 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Psyllium Husk (2 tsp) – P0/C11/F0 – 45 cal

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Snack Total: P12/C27/F6 – 212 cal



DAILY TOTALS

P250 / C84 / F64 – 1925 calories



Tuesday

LUNCH

Instant White Rice (1 cup) – P8/C76/F0 – 340 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Lunch Total: P112/C76/F13 – 870 cal



DINNER

Homemade Boneless Wings (1 lb) – P104/C13/F23 – 675 cal

Dinner Total: P104/C13/F23 – 675 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

1% Low-Fat Milk (8 oz) – P8/C13/F3 – 110 cal

Snack Total: P33/C16/F9 – 285 cal



DAILY TOTALS

P249 / C105 / F45 – 1830 calories



Wednesday

BREAKFAST

Exxon Nuggets (7) – P32/C25/F28 – 480 cal

Exxon Buffalo Sauce Cup – P0/C3/F0 – 12 cal

Breakfast Total: P32/C28/F28 – 492 cal



LUNCH

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Lunch Total: P126/C40/F38 – 1043 cal



DINNER

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Dinner Total: P56/C8/F10 – 335 cal



SNACK

Omega-3 Softgels (3) – P0/C0/F5 – 45 cal

Ryse Protein (1 scoop) – P25/C3/F2 – 130 cal

Snack Total: P25/C3/F7 – 175 cal



DAILY TOTALS

P239 / C79 / F83 – 2045 calories



Thursday

BREAKFAST

Chicken Breast Tenderloin (8 oz) – P52/C0/F3 – 235 cal

Imperial Margarine (1 tbsp) – P0/C0/F7 – 60 cal

Riced Cauliflower (2 cups) – P4/C8/F0 – 40 cal

Breakfast Total: P56/C8/F10 – 335 cal



LUNCH

Spaghetti Homemade (1 serving) – P43/C132/F45 – 1105 cal

Cookies (4) – P8/C72/F28 – 572 cal

Lunch Total: P51/C204/F73 – 1677 cal



DINNER

(No logged items)

Dinner Total: P0/C0/F0 – 0 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Snack Total: P1/C15/F0 – 65 cal



DAILY TOTALS

P108 / C227 / F83 – 2077 calories



Friday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories



Saturday

BREAKFAST

93/7 Ground Beef (16 oz) – P123/C0/F38 – 871 cal

Sweet Potato (200g) – P3/C40/F0 – 172 cal

Breakfast Total: P126/C40/F38 – 1043 cal



LUNCH

(No logged items)

Lunch Total: P0/C0/F0 – 0 cal



DINNER

Chicken Breast Tenderloin (16 oz) – P104/C0/F6 – 470 cal

Green Beans (420g) – P4/C14/F0 – 70 cal

Dinner Total: P108/C14/F6 – 540 cal



SNACK

Blueberries (70g) – P0/C8/F0 – 40 cal

Strawberries (70g) – P0/C7/F0 – 25 cal

Ryse Protein (15g) – P11/C1/F1 – 57 cal

Snack Total: P12/C16/F2 – 122 cal



DAILY TOTALS

P245 / C71 / F46 – 1705 calories

@Nightshifter great food and a lot of good training the volume is there. Love everything about this.