Got to be consistent with your training. That's what's going to build up your conditioning.
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Diet will be key stay focusedHi All
44yr old
Overall goal is build to around 100kg lean
Starting weight 90kg 3rd Jan
Current weight 89kg
12-week goal is to build consistency in diet, workouts & start Test E
Yesterdays and todays Diet
Meal 1, wheatbix, milk, whey protein 670cals
Meal 2, 4 x eggs, wrap, 2 x hashbrowns, cottage cheese, 940cals
Meal 3, Whey protein, Banana 275cals (post workout)
Meal 4, Rice 1.5 cups, Tuna/chicken 829 cals
Meal 5, Mash potato 2 cups, lamb/beef 200g 750cals
Snacks, Fruit 200 cals
3600cals, Carbs 359g, Protein 280g, Fat 130g
Supplements
Creatine, Beta alanine, Caffeine, Collagen, Magnesium, krill oil, Cialis
Training
PPL Rest repeat ( will post as completed)
Light weights & building slowly
Cardio, Running slowly building 4 x 15mins per week goal is 30 mins
Walking the dog, 3km per day no plans to increase this
Testosterone
First Androgen test taken, after a full blood test I will start at 200mg Test E a week for this 12-week stint.
(First timer)
Meds
Ketoprofen
Baclofen
Any and all advice welcome
Thank you for reading.
It kills my appetite, like always feel fullbro I want to see more red meat. That's how you become a real man.
Thats fighting wordsI think your diet is definitely good.
Maybe drop the bacon. It is a process meat.
Yeah contains suger, left overs from the kids breakfastDo those beans, contain any sugar?
Usually, the beans and the cans, they add sugar to it.
You’ll definitely add lean mass during this run. Protein and carbs are at good amount fats maybe a little on the high side but only marginally.
I do with others though, more vegetables where possible.
You could probably get away with 250 carbs 100 fats and use that deficit for vegetables and pineapple for digestion with red meat meals
Your diet looks generally very clean but it can use some tweaking. I definitely agree you need more vegetables and some fruit like pineapple around your
Recomposition should be your goal on this one.
Losing somebody fat and gaining muscle perfect.
ThanksI think you got a good physique, man. Don't be so hard on yourself.
I want to see you keep pushing.
Got to be consistent with your training. That's what's going to build up your conditioning.
Keep up the good work, man. It's very impressive. And walking, the dog is great and it helps the dog as well. Win-win for both parties.
Great start to the log man. I look forward to following your progress. I think, over time, we will be able to make some slight changes to diet for better results. For now, let's just start crushing it!
Thanks all appreciate the support and adviceDiet will be key stay focused
Thanks mate, 22kg loss so impressive bro, good on ya, that's a lot of work.I excited to follow along your log brother. I myself decided to make significant lifestyle changes last year, similar to yourself. Was still natty building toward my first cycle. I was the same in a lot of ways; wanting to build good habits with diet and training, creating a structured lifestyle and honestly mate see it through I guarantee you won’t regret it. I lost 22kg in 6 months last year from making these changes and will never look back. Wish you the best of luck on your journey legend, I’ll be following along.
Thank you brother, it seemed like it was going to be a a lot of work in the beginning but it just became a lifestyle so don’t really see it as work anymore, makes a huge difference mentally.Thanks mate, 22kg loss so impressive bro, good on ya, that's a lot of work.
That's exactly what I'm after, now just have to keep showing upThank you brother, it seemed like it was going to be a a lot of work in the beginning but it just became a lifestyle so don’t really see it as work anymore, makes a huge difference mentally.
That's exactly what I'm after, now just have to keep showing up
These are looking solid
I can check it out today never heard of it before, I see your out west as wellThese are looking solid
Are you taking citrus bergamot for cholesterol control as yet?
Can pick uo the caruso’s branded one from chemist warehouse if not
food looks clean bro really good hereRest day so just did a small abs workout, def my weakest area
Crunches 3 x 35
Planks 3 X 1min
Side crunches 1 x 1min
DB side crunch 3 x 15 5kg
Stretched 10 mins
Meal 1 wheatbix & milk , protein shake
Meal 2 Eggs Benny View attachment 70247
Meal 3 Rice and Tuna
Meal 4 Corn Beans Sausages carrot mashView attachment 70248
Snacks, peaches Bananas, Greek yoghurt
Pre bed, Protein shake
3500 cals 335g carbs 240g protein 130g fat
Struggled eating today and also real low energy levels, possibly from several days of poor sleep
alt ast is too high bro you need organ liver support on this stack asap