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Approved Log Fat loss cycle Log

MarkNV said:
I learned a valuable lesson this week regarding expectations and control.
I tried to control a situation that was way far out of my control with expectations attached to it. We are all badasses, but we still need to check our ego’s at times. Sometimes things are perfect just the way they are and sometimes you will get more by leaving it be.
Thank god I am quick learner, but after 60 years, you would think I would have already figured it out.
Fuck
Click to expand...
@MarkNV bros you sound like me in a big plumbing job. i think i can do it on my own. but halfway through i realize i need to call in a couple buddies when the sewage pipe is draining all over my head lol
 
ceo said:
@MarkNV bros you sound like me in a big plumbing job. i think i can do it on my own. but halfway through i realize i need to call in a couple buddies when the sewage pipe is draining all over my head lol
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@ceo 😂😂😂 Great analogy Brother man!!! Hahahaha
We all need that push in the back sometimes, and we are so lucky to have brothers from all over the world with so many different experiences, with different philosophies to tap into and help to figure shit out!!
 
MarkNV said:
I learned a valuable lesson this week regarding expectations and control.
I tried to control a situation that was way far out of my control with expectations attached to it. We are all badasses, but we still need to check our ego’s at times. Sometimes things are perfect just the way they are and sometimes you will get more by leaving it be.
Thank god I am quick learner, but after 60 years, you would think I would have already figured it out.
Fuck
Click to expand...
Great post man. It's good that you have the humility to admit that you are a flawed person. I think we are all are. @MarkNV
 
Breakfast overnight protein oats
 

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MarkNV said:
I learned a valuable lesson this week regarding expectations and control.
I tried to control a situation that was way far out of my control with expectations attached to it. We are all badasses, but we still need to check our ego’s at times. Sometimes things are perfect just the way they are and sometimes you will get more by leaving it be.
Thank god I am quick learner, but after 60 years, you would think I would have already figured it out.
Fuck
Click to expand...
Yes bro! Expectations are the source of all suffering. Suffering is good but certain kinds are unnecessary and don't help us grow.
 
MarkNV said:
@ceo 😂😂😂 Great analogy Brother man!!! Hahahaha
We all need that push in the back sometimes, and we are so lucky to have brothers from all over the world with so many different experiences, with different philosophies to tap into and help to figure shit out!!
Click to expand...
bros haha hell yeah i like the stories on here
 
ceo said:
bros haha hell yeah i like the stories on here
Click to expand...
@MarkNV I bet if their was a cock to our backs instead of a push us old fucks would run even faster. It's all about motivation and nothing motivates me more than fear of a BBC against my back.
 
HarleyGuy said:
@MarkNV I bet if their was a cock to our backs instead of a push us old fucks would run even faster. It's all about motivation and nothing motivates me more than fear of a BBC against my back.
Click to expand...
bros yeah i bet you scared of us bigtime. lol
 
ceo said:
bros yeah i bet you scared of us bigtime. lol
Click to expand...
And yes! I am scared... I ain't no size King. You best keep that BBC for the skinny chicks who seem to be able to take it good and proper.
 
HarleyGuy said:
And yes! I am scared... I ain't no size King. You best keep that BBC for the skinny chicks who seem to be able to take it good and proper.
Click to expand...
bros you scary to me though. all them tats you got intimdating ha !
 
ceo said:
bros you scary to me though. all them tats you got intimdating ha !
Click to expand...
I like pain and discomfort but not the BBC pain.
I even like swigging ACV right from the bottle, but wouldn't swig from the BBC.

Possibly my only fear I'm aware of :ROFLMAO:
 

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MarkNV said:
I learned a valuable lesson this week regarding expectations and control.
I tried to control a situation that was way far out of my control with expectations attached to it. We are all badasses, but we still need to check our ego’s at times. Sometimes things are perfect just the way they are and sometimes you will get more by leaving it be.
Thank god I am quick learner, but after 60 years, you would think I would have already figured it out.
Fuck
Click to expand...
Glad to hear you’re getting it taken care of man
 
MarkNV said:
I wish I could take back many, but here we are brother!!
I am grateful that you are here moving forward and living. Life is precious brother and you are here, keep living!!!
Click to expand...
very true. it could have been me falling off the balcony, so i'm grateful she took one for the team and i'm still here to pump that iron. plus the $2M life insurance was cool to spend. got a nice house and an alpha truck with those big wheels to make me feel good when i pull up in the gym
 
Tuesday morning 0300
Woke up achy as hell, coughing hacking spitting 😂😂😂😂 so I am chilling with some tea and honey.
Had a great experience yesterday. I was able to speak of things that I haven’t spoke of in years and it felt great. After my conversation with @stevesmi and @Mobster, I was able to sit and think and I had a moment of clarity.
I was able to own some things and let some things go. Life is great, even if we have reasons or perceived reasons to be angry, we have to reject it. Our time is limited and way to valuable to waste even a second of it on anger.
Lets live and be happy and always move forward.
Hit that iron, be healthy and be kind…and have a lot of fun doing it!
 
MarkNV said:
I learned a valuable lesson this week regarding expectations and control.
I tried to control a situation that was way far out of my control with expectations attached to it. We are all badasses, but we still need to check our ego’s at times. Sometimes things are perfect just the way they are and sometimes you will get more by leaving it be.
Thank god I am quick learner, but after 60 years, you would think I would have already figured it out.
Fuck
Click to expand...
@MarkNV hard to be in control of everything!!
 
stevesmi said:
@MarkNV looking forward to having you on the podcast again tomorrow to go over this wisdom. a lot of people out there need guidance and support
Click to expand...
Im excited and waiting for that podcast episode
 
Wednesday morning trainer session at 0700.
Back, Bi’s, light shoulders and some core.
I will get there plenty early and get my cardio in. I will log the workout later on.
Yesterday I ate more protein than normal , pretty all my calories were protein. I went to be feeling stuffed but woke up feeling lean.
Is this what I should expect from eating like that? What will my energy levels be like in the gym?
 
Wednesday lift with trainer. I am really burnt so we decided on a week of deloading.

we spent almost 25 minutes on core and mobility. my lower abs and obliques are screaming

Back
Dead Lifts/lat prayers super set

105lbs/25kg 4 x 8/10 felt perfectly nice

DB forearm curls

15lb x 15
20lb x 12
25lb 2 x 10

Closed grip pulldowns/standing curls with easy curl bar super set
50kg/50lbs 4 x 15/10 full 8 half rep

it was simple but very good and it felt great to lighten up the volume and I don't feel like I missed anything on this lift. I have a pump,
I went almost to failure but not quit. And I feel like a million bucks now.

I am going to drown in protein today
 
MarkNV said:
I am 60 years old
6’1”
259 lbs
20%BF
Lift 5 to 6 days a week
Have a Trainer for two of those days
Fasted Cardio at 0230 in the morning 4 days a week.
I am maintaining a 500 a day deficit at 1875 calories 500 down from maintenance.
I log all of my meals,
I weigh everything
Down 25 lbs, working for 30 more.
300 mg a week of Test C with an AI to help
Maintain muscle while in deficit
500 mcg HCG twice a week
Tirzepatide once a week

Breakfast is always 3 eggs, 5 ounces ground chicken a 10 in high fiber low carb tortilla
60 grams of protein and roughly 450 calories.
Lunch and dinner run close to the same.


I am working to cut fat so I can run a cycle that I have mapped out and will log as well.
Pictures are what I have logged today.
Click to expand...
Sounds like a solid plan, MarkNV. Hitting those macros on 1875 calories while cutting is tough, so good job sticking to it. I'll check out your log to see your progress. I'm also going to give those sups rodannis789 recommended a look.
 
charlieboyd said:
Sounds like a solid plan, MarkNV. Hitting those macros on 1875 calories while cutting is tough, so good job sticking to it. I'll check out your log to see your progress. I'm also going to give those sups rodannis789 recommended a look.
Click to expand...
Thanks for dropping by!! Brother man it has been a journey for sure!!
 
I have been very fatigued and sore. It was my trainer’s opinion that I have gone totally balls out for maybe just a minute too long and she wants to do an actual deload.
So today was not a ball buster but it was still really good and I walked out pumped.
My breakfast was protein heavy and so will lunch be and diner as well.
After some research I found something that I was looking for in regard to the dose of tirzepatide I was on from the TRT clinic. I was at 10mg a week!! I thought it was 2.5mg 😂😂😂😂
 
MarkNV said:
Wednesday lift with trainer. I am really burnt so we decided on a week of deloading.

we spent almost 25 minutes on core and mobility. my lower abs and obliques are screaming

Back
Dead Lifts/lat prayers super set

105lbs/25kg 4 x 8/10 felt perfectly nice

DB forearm curls

15lb x 15
20lb x 12
25lb 2 x 10

Closed grip pulldowns/standing curls with easy curl bar super set
50kg/50lbs 4 x 15/10 full 8 half rep

it was simple but very good and it felt great to lighten up the volume and I don't feel like I missed anything on this lift. I have a pump,
I went almost to failure but not quit. And I feel like a million bucks now.

I am going to drown in protein today
Click to expand...

MarkNV said:
I have been very fatigued and sore. It was my trainer’s opinion that I have gone totally balls out for maybe just a minute too long and she wants to do an actual deload.
So today was not a ball buster but it was still really good and I walked out pumped.
My breakfast was protein heavy and so will lunch be and diner as well.
After some research I found something that I was looking for in regard to the dose of tirzepatide I was on from the TRT clinic. I was at 10mg a week!! I thought it was 2.5mg 😂😂😂😂
Click to expand...
deload time is good :d lets do a week deload can you? @MarkNV
yes 10mgs/week of tirzepatide of course you had no appetite
 
LevButlerov said:
deload time is good :d lets do a week deload can you? @MarkNV
yes 10mgs/week of tirzepatide of course you had no appetite
Click to expand...
I am looking forward to this week! I can lay off for a week of deloading
I am thinking 5 mg might be a sweet spot where my appetite is really controlled but I am still able to get my protein
 
MarkNV said:
I am looking forward to this week! I can lay off for a week of deloading
I am thinking 5 mg might be a sweet spot where my appetite is really controlled but I am still able to get my protein
Click to expand...
I think we should retry using retatrutide thats higher quality instead of tirzepatide imo :D @MarkNV
 
MarkNV said:
Wednesday lift with trainer. I am really burnt so we decided on a week of deloading.

we spent almost 25 minutes on core and mobility. my lower abs and obliques are screaming

Back
Dead Lifts/lat prayers super set

105lbs/25kg 4 x 8/10 felt perfectly nice

DB forearm curls

15lb x 15
20lb x 12
25lb 2 x 10

Closed grip pulldowns/standing curls with easy curl bar super set
50kg/50lbs 4 x 15/10 full 8 half rep

it was simple but very good and it felt great to lighten up the volume and I don't feel like I missed anything on this lift. I have a pump,
I went almost to failure but not quit. And I feel like a million bucks now.

I am going to drown in protein today
Click to expand...
Popeye in-coming
 
Thursday morning lift 0135 hours
Easy day!
Cardio, chest, tri’s and calves

Cardio 25 minutes
Core and mobility warmup

Chest
Hammer strength pin loaded incline
45lbs 4 x 12
Cable crossovers
22.5kg 3 x 12
Hammer strength flat bench pin loaded
40lbs each side 4 x 12

Tri’s
Cable pushdowns
42.5kg 4 x 12
Reverse pushdowns
30kg 4 x 12
Easy curl bar Skull crushers
30lb. (So light but so liberating hahahaha) 3 x 12

Calves
Calves press
Machine 50lb 4 x 12

20 minute cardio to finish
 
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MarkNV said:
Okay!!
I am going to get through XMas, then right after the first of the years I will jump on Umbrella and pick some up.
Click to expand...
good call :D if you can get 1 bottle until then, we can test microdosing @MarkNV
 
MarkNV said:
I still have 1 vial of tirz. It is 10mg. can I micro that every other day at 1mg?
Click to expand...
we can try micro dose less than 10mgs, how about 0.5mgs eod? @MarkNV
 
MarkNV said:
Wednesday breakfast
Eggs
Turkey
Sweet potato
Peppers
Click to expand...
@MarkNV Wow, that looks like a work of art right there. Great way to add some leftover turkey to your meal as well.
 
MarkNV said:
Turkey is great protein, you have to get creative with it during this time of the year. I an almost over the turkey! 😂😂
Click to expand...
i honestly didn't eat very much. there weren't much leftovers this year with a packed t-giving lunch.
 
MarkNV said:
Thursday morning lift 0135 hours
Easy day!
Cardio, chest, tri’s and calves

Cardio 25 minutes
Core and mobility warmup

Chest
Hammer strength pin loaded incline
45lbs 4 x 12
Cable crossovers
22.5kg 3 x 12
Hammer strength flat bench pin loaded
40lbs each side 4 x 12

Tri’s
Cable pushdowns
42.5kg 4 x 12
Reverse pushdowns
30kg 4 x 12
Easy curl bar Skull crushers
30lb. (So light but so liberating hahahaha) 3 x 12

Calves
Calves press
Machine 50lb 4 x 12

20 minute cardio to finish
Click to expand...
bros you showing how to put in a good workout routine @MarkNV That's some good dedication I like it. I like also that you're hitting the warm ups and working on your core.
 
MarkNV said:
Wednesday lift with trainer. I am really burnt so we decided on a week of deloading.

we spent almost 25 minutes on core and mobility. my lower abs and obliques are screaming

Back
Dead Lifts/lat prayers super set

105lbs/25kg 4 x 8/10 felt perfectly nice

DB forearm curls

15lb x 15
20lb x 12
25lb 2 x 10

Closed grip pulldowns/standing curls with easy curl bar super set
50kg/50lbs 4 x 15/10 full 8 half rep

it was simple but very good and it felt great to lighten up the volume and I don't feel like I missed anything on this lift. I have a pump,
I went almost to failure but not quit. And I feel like a million bucks now.

I am going to drown in protein today
Click to expand...
@MarkNV way to kill the abs. Will definitely make them pop! Great training
 
ROIDDERS said:
That is a cool skillet or pan that you're using right there. Is that nonstick? That's the one thing I hate about making eggs is they stick to the pan so much. @MarkNV
Click to expand...
It’s a ceramic coating that doesn’t stick and I was throw a little bit of towel in there. It’s just an omelette pan. I got it off Amazon.
 
Friday morning
I have a 0700 session with my trainer today.
We are doing legs. I will go in early and knock out some cardio. I won’t be able to do it afterwards. I will log our workout after we are finished.
@LevButlerov worked with me and I am going to microdose a vial of Tirz .5 iu eod. And when it is done, I will give the Reta another try, we will work out the dose at that time and get rid of the last bit of fat that I am carrying. I am going to do my best to get north of 200g protein everyday. I am already not hungry.
Fuck, we are either starving or can’t eat because of a GLP! 😂😂😂
The last shoulder injection has officially worn off!! Oh boy. I did a light chest workout yesterday and it was pretty bad. I powered thru it and made it work, don’t have a choice.
My appt for the PRP therapy was put off until Feb 2. Until I start that, this is what it will be…pain. It hurts, but I don’t care, I won’t quit! Nothing will make me quit, I don’t care if I was dragging my arm behind me on the ground, I refuse to ever give in. Lets fucking go!!

@Noah Wixx , I understand how you feel when you are thrashing those weights. I do the same, I don’t take out the frustration of the past, I do it for the frustration and pain of the present. It is an emotional thing mixed with extreme aggression on that fucking bar. Names, feelings, emotions, frustrations, insecurities, everything gets channeled through that iron and I leave nothing on the table. 5 to 6 days a week, I am always physically thrashed, but I can move through my days with happiness because of it.
You are an amazing individual @Noah Wixx , keep going forward!!!
 
MarkNV said:
Wednesday lift with trainer. I am really burnt so we decided on a week of deloading.

we spent almost 25 minutes on core and mobility. my lower abs and obliques are screaming

Back
Dead Lifts/lat prayers super set

105lbs/25kg 4 x 8/10 felt perfectly nice

DB forearm curls

15lb x 15
20lb x 12
25lb 2 x 10

Closed grip pulldowns/standing curls with easy curl bar super set
50kg/50lbs 4 x 15/10 full 8 half rep

it was simple but very good and it felt great to lighten up the volume and I don't feel like I missed anything on this lift. I have a pump,
I went almost to failure but not quit. And I feel like a million bucks now.

I am going to drown in protein today
Click to expand...
Simplicity is sometimes the most effective brother 💪
 
Friday trainer session

30 minute treadmill
20 minute care and mobility warm up

Sled pull 3x50 yards with 25 lbs


Lateral band walks 3x20


Box step down 2x8-10 each leg


Glute kickbacks 15kg.. 2x8each leg 1x8+ 20 right leg…12 left leg


Smith hip thrust 4x10 1.5 reps 115 lbs


Standing HamString curls 4x12 each leg 30 llbs, Super set with heel elevated squats 4x failure and 10 second iso hold half ways up.





Great work today and have a great weekend!
 
MarkNV said:
Friday morning
I have a 0700 session with my trainer today.
We are doing legs. I will go in early and knock out some cardio. I won’t be able to do it afterwards. I will log our workout after we are finished.
@LevButlerov worked with me and I am going to microdose a vial of Tirz .5 iu eod. And when it is done, I will give the Reta another try, we will work out the dose at that time and get rid of the last bit of fat that I am carrying. I am going to do my best to get north of 200g protein everyday. I am already not hungry.
Fuck, we are either starving or can’t eat because of a GLP! 😂😂😂
The last shoulder injection has officially worn off!! Oh boy. I did a light chest workout yesterday and it was pretty bad. I powered thru it and made it work, don’t have a choice.
My appt for the PRP therapy was put off until Feb 2. Until I start that, this is what it will be…pain. It hurts, but I don’t care, I won’t quit! Nothing will make me quit, I don’t care if I was dragging my arm behind me on the ground, I refuse to ever give in. Lets fucking go!!

@Noah Wixx , I understand how you feel when you are thrashing those weights. I do the same, I don’t take out the frustration of the past, I do it for the frustration and pain of the present. It is an emotional thing mixed with extreme aggression on that fucking bar. Names, feelings, emotions, frustrations, insecurities, everything gets channeled through that iron and I leave nothing on the table. 5 to 6 days a week, I am always physically thrashed, but I can move through my days with happiness because of it.
You are an amazing individual @Noah Wixx , keep going forward!!!
Click to expand...
I'm happy to see you microdose it, lets see how you do on it :D @MarkNV
how much psyllium husk you taking ed?
 
MarkNV said:
Friday trainer session

30 minute treadmill
20 minute care and mobility warm up

Sled pull 3x50 yards with 25 lbs


Lateral band walks 3x20


Box step down 2x8-10 each leg


Glute kickbacks 15kg.. 2x8each leg 1x8+ 20 right leg…12 left leg


Smith hip thrust 4x10 1.5 reps 115 lbs


Standing HamString curls 4x12 each leg 30 llbs, Super set with heel elevated squats 4x failure and 10 second iso hold half ways up.





Great work today and have a great weekend!
Click to expand...
good training I like the warm up perfect! @MarkNV
 
MarkNV said:
Not overwhelming but not bad. I have been way better protein numbers. Maybe I will try to increase it.
I was full yesterday
Click to expand...
try to get psyllium 15 grams ed
 
LevButlerov said:
I'm happy to see you microdose it, lets see how you do on it :D @MarkNV
how much psyllium husk you taking ed?
Click to expand...
Im not. I have a list that @HarleyGuy gave me. I need to get everything on it
• Psyllium husk
• Apple Cider Vinegar
• DigestGold (I take 2 caps before both my meals -
 
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