Approved Log Body Recomp Cycle Log

[stevesmi]

nice job man your legs are looking bigger

 

[Busted_Not_Broken]

Morning cardio is done. Got 8-1/2 hours of sleep last night.

 

[Busted_Not_Broken]

Thought I would add some of the supplements I changed or added.

-I switched from propel to Kaged supplements hydracharge
-add 5grams micronized creatine monohydrate
-added gorilla mode stim free preworkout

Also I found some 40mg Tadalifil Troches from when I was going to the clinic, And a good friend of mine had some left over peptides that he didn't use. So I have 10mg ipamorelin and 10mg cjc1295.

Would any of these be good to add in, or should I hold my current plan and save these?

 

[25homes]

todays meals.

Nice update

 

[Tiger Salman Khan]

Some of my food for the day

@Busted_Not_Broken meals are incredible....good job on diet.......

 

[Quadsweep]

good job adding those supplements

 

[BodyMonster34]

bro add the peptides why not

 

[JasonPriest]

I say add the peptides but log them very specifically for us so we can guide you along

 

[MONSTRO]

monstro not a fan of pre-workouts

 

[Vadim Fedorov]

make sure you don't take a pre-workout before your cardio it will make you more tired

 

[2Thick]

good job getting in and a half hours of sleep that's solid

 

[e2]

keep up the good work man we are very proud of your progress

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

Bros make sure you're posting diet updates often we need those

 

[ROIDDERS]

get some meal pictures up let's see what you've been putting in your mouth

 

[chesty]

we all love food but you got to eat healthy that's important

 

[Ulter]

tell us what you ate today and be detailed

 

[Busted_Not_Broken]

I post my diet log every night. What I put on there is what I eat. Other than maybe 1 energy drink or coffee in the morning. The energy drinks I drink are sugar free and are usually 0 to 10 calories. Are my meal log photos not coming through?

 

[Busted_Not_Broken]

I don't think it's realistic for me to post my log and a pic of my food every single time I eat, especially when I start back to work this week.

 

[LevButlerov]

I post my diet log every night. What I put on there is what I eat. Other than maybe 1 energy drink or coffee in the morning. The energy drinks I drink are sugar free and are usually 0 to 10 calories. Are my meal log photos not coming through?

I don't think it's realistic for me to post my log and a pic of my food every single time I eat, especially when I start back to work this week.

@Busted_Not_Broken thats fine if you can post some meals at least 1 per day its a start

and diet is good to see

meal photos sometimes not coming up sometimes i see them back

hows your training?

 

[Busted_Not_Broken]

@Busted_Not_Broken thats fine if you can post some meals at least 1 per day its a start

and diet is good to see

meal photos sometimes not coming up sometimes i see them back

hows your training?

I must not be doing something right then cause I've been posting every single meal with pics of some meals for quiet a while now. The photos are labeled meal 1 and 2, and meal 3 and 4. Usually atleast one photo of food

 

[Busted_Not_Broken]

well here is my meals for the day. the i tried saving the log pics as a different type of file. hopefully you can see them this time. also my work out for the day. was able to run for pretty good jaunts at 5 to 5.7mph, it felt good. hopefully my knee holds up.

Treadmill
SETS
DISTANCE & TIME
1
2.8mi - 40min 0s

Best Distance

Crunch (Machine)
SETS
WEIGHT & REPS
1
200lbs x 22 reps

Best Volume

Best 1 Rep Max
2
200lbs x 22 reps

3
200lbs x 18 reps

4
200lbs x 15 reps

Hanging Leg Raise
SETS
REPS
1
23 reps

Best Reps
2
22 reps

3
20 reps

4
15 reps

Cable Twist (Up to down)
SETS
WEIGHT & REPS
1
30lbs x 20 reps

2
40lbs x 20 reps

3
50lbs x 20 reps

Best Weight

Best Volume

Best 1 Rep Max

 

[Busted_Not_Broken]

Three of my four meals. Meal logs are in the post above. Let me know if you can't see them

 

[LevButlerov]

I must not be doing something right then cause I've been posting every single meal with pics of some meals for quiet a while now. The photos are labeled meal 1 and 2, and meal 3 and 4. Usually atleast one photo of food

Three of my four meals. Meal logs are in the post above. Let me know if you can't see them

@Busted_Not_Broken perfect the meals we can see, thanks for the share
very clean

well here is my meals for the day. the i tried saving the log pics as a different type of file. hopefully you can see them this time. also my work out for the day. was able to run for pretty good jaunts at 5 to 5.7mph, it felt good. hopefully my knee holds up.

Treadmill
SETS
DISTANCE & TIME
1
2.8mi - 40min 0s

Best Distance

Crunch (Machine)
SETS
WEIGHT & REPS
1
200lbs x 22 reps

Best Volume

Best 1 Rep Max
2
200lbs x 22 reps

3
200lbs x 18 reps

4
200lbs x 15 reps

Hanging Leg Raise
SETS
REPS
1
23 reps

Best Reps
2
22 reps

3
20 reps

4
15 reps

Cable Twist (Up to down)
SETS
WEIGHT & REPS
1
30lbs x 20 reps

2
40lbs x 20 reps

3
50lbs x 20 reps

Best Weight

Best Volume

Best 1 Rep Max

i like the volume but treadmill if you have time on days off add 20min in end

 

[Busted_Not_Broken]

@Busted_Not_Broken perfect the meals we can see, thanks for the share
very clean


i like the volume but treadmill if you have time on days off add 20min in end

@LevButlerov id have to look back at my file but one of the other memembers has me doing 60 min fasted cardio on my days off. So you want me to add 20 min at the end too?

 

[Busted_Not_Broken]

If you can see the meal logs this way. I will make sure to switch the file type from now on. I had no idea. I apologize

 

[Busted_Not_Broken]

fasted weigh in this morning of 209.7 lbs

 

[Busted_Not_Broken]

60min fasted cardio done. I got 9 hours of sleep last night. kind of regretting running yesterday. my knee is not happy

 

[Busted_Not_Broken]

Is it easier if I screen shot my meals?

 

[Busted_Not_Broken]

Along with changing to screen shots for my meals i will also be starting a diet and training log which will lay out everything easier so i can copy paste.

 

[Busted_Not_Broken]

CURRENT PROGRAM UPDATE FILE:
WORKOUT SPLIT:
SATURDAY-CHEST
SUNDAY-LEGS
MONDAY-CARDIO/ACCESSORY
TUESDAY-OFF
WEDNESDAY-BACK
THURSDAY-ARMS
FRIDAY-OFF

CARDIO:
60 MIN FASTED ON GYM OFF DAY
30 MIN FASTED EVERY OTHER MORNING
* STARTING THIS WEEK MANDITORY 20 MIN CARDIO POST WORK OUT ON DAYS OFF FROM WORK.

NUMBER OF MEALS= 4
WORKOUT DAY CALORIES 1800
90 GRAM CARB 153 GRAM PROTIEN 92 GRAM FAT, CARBS CENTERED AROUND MIDDLE TWO MEALS

OFF DAY CALORIES 1600
40 GRAM CARB 153 GRAM PROTIEN 92 GRAM FAT, CARBS SPLIT EVENLY

 

[25homes]

I know it doesn't really count when you have a pump, but none the less, I'm proud of myself. My diet is working slowly but surely.

Should be proud. Great work

 

[Noah Wixx]

Pump or not hold your head high and be proud, staying consistent is key and you are doing that.

 

[ballin2504]

You’re making great progress. Keep pushing

 

[Busted_Not_Broken]

Sorry for the late post. My schedule was a little wonky last night because I'm transitioning back to night shift. So I slept for 5 hours got up ate my 3rd meal then went to the gym. So hopefully can get another 5 to 6 hours after my 4th meal.

Any ways here is meals for today

 

[Busted_Not_Broken]

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
110lbs x 21 reps

Best Volume
2
110lbs x 18 reps

3
110lbs x 18 reps


Single arm Machine row
SETS
WEIGHT & REPS
1
85lbs x 23 reps

2
85lbs x 25 reps

Best Volume
3
90lbs x 23 reps

Rack Pull
SETS
WEIGHT & REPS
1
225lbs x 15 reps

2
225lbs x 13 reps

3
225lbs x 14 reps

Chest Supported Reverse Fly (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 16 reps

2
20lbs x 15 reps

3
15lbs x 26 reps

Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 21 reps

Best Volume

Best 1 Rep Max
2
30lbs x 19 reps

3
30lbs x 17 reps ( After This last set I dropped to 10lbs and did as many as i could to push blood into the shoulder)

Also did 20min treadmill cardio incline HR around 120-125 post workout

 

[Eddie Haskell]

Is it easier if I screen shot my meals?

@Busted_Not_Broken actually putting up full text of meals is the best but this is good too

CURRENT PROGRAM UPDATE FILE:
WORKOUT SPLIT:
SATURDAY-CHEST
SUNDAY-LEGS
MONDAY-CARDIO/ACCESSORY
TUESDAY-OFF
WEDNESDAY-BACK
THURSDAY-ARMS
FRIDAY-OFF

CARDIO:
60 MIN FASTED ON GYM OFF DAY
30 MIN FASTED EVERY OTHER MORNING
* STARTING THIS WEEK MANDITORY 20 MIN CARDIO POST WORK OUT ON DAYS OFF FROM WORK.

NUMBER OF MEALS= 4
WORKOUT DAY CALORIES 1800
90 GRAM CARB 153 GRAM PROTIEN 92 GRAM FAT, CARBS CENTERED AROUND MIDDLE TWO MEALS

OFF DAY CALORIES 1600
40 GRAM CARB 153 GRAM PROTIEN 92 GRAM FAT, CARBS SPLIT EVENLY

thats good training but lets see you do more cardio on days off if you can please

Sorry for the late post. My schedule was a little wonky last night because I'm transitioning back to night shift. So I slept for 5 hours got up ate my 3rd meal then went to the gym. So hopefully can get another 5 to 6 hours after my 4th meal.

Any ways here is meals for today

clean meals bro i like it and dont worry about the changes

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
110lbs x 21 reps

Best Volume
2
110lbs x 18 reps

3
110lbs x 18 reps


Single arm Machine row
SETS
WEIGHT & REPS
1
85lbs x 23 reps

2
85lbs x 25 reps

Best Volume
3
90lbs x 23 reps

Rack Pull
SETS
WEIGHT & REPS
1
225lbs x 15 reps

2
225lbs x 13 reps

3
225lbs x 14 reps

Chest Supported Reverse Fly (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 16 reps

2
20lbs x 15 reps

3
15lbs x 26 reps

Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 21 reps

Best Volume

Best 1 Rep Max
2
30lbs x 19 reps

3
30lbs x 17 reps ( After This last set I dropped to 10lbs and did as many as i could to push blood into the shoulder)

Also did 20min treadmill cardio incline HR around 120-125 post workout

volume on point and cardio 20min treadmill NICE!

 

[stevesmi]

nice job on the fasted cardio it works great

 

[Mobster]

Macros and photos of the meals. Cos people LOVE seeing food as it should be

 

[e2]

meals are looking good thanks for posting those

 

[2Thick]

good to see you eating real food

 

[Vadim Fedorov]

you won't go wrong with eating salad lots of nutrition

 

[MONSTRO]

monstro likes to see the pictures that helps me because I don't read English well

 

[JasonPriest]

fasted cardio is looking insanely good

 

[BodyMonster34]

bro keep pushing you're getting good workouts in

 

[Quadsweep]

I like the way you have your split routine set up

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

Bros I agree your split routine is pretty good

 

[ROIDDERS]

thanks for putting up these workout routines with pictures

 

[chesty]

looking good how are you being affected by the high volume days?

 

[Ulter]

Nice job getting in that extra cardio goes a long way

 

[Tiger Salman Khan]

Good updates bro......

 

[Noah Wixx]

I absolutely love salad

 

[25homes]

Is it easier if I screen shot my meals?

Great work

 

[Masonic Bodybuilder]

The fasted cardio is great man.

 

[~Vision~]

Fasted cardio is a must, so underestimated.
Regardless of your fitness goal, whether you are trying to gain, mass, or cut.

Fasted cardio in the a.m. Will set the body up for something known as nutrition partitioning.
This will simply ignite the metabolism, burn adipose tissue, and even burn brown fat tissue.
Furthermore with nutrition portitioning, all macronutrients will be shuttled right into the muscle bellies, and partitioned where the body needs them. This will help support and sustain appetite.
The benefits go on and on.

 

[ballin2504]

Along with changing to screen shots for my meals i will also be starting a diet and training log which will lay out everything easier so i can copy paste.

Great idea

 

[Busted_Not_Broken]

Sorry I haven't been on. With work it's been hard. But ive been on plan 100% Diet is exactly how I laid out before. Food hasn't changed. Had high day yesterday, 30 min fasted cardio and trained arms. Only got 5 and 1/2 hours of sleep. Woke up this morning weighed my self fasted 208lbs. Did my 60 min fasted cardio. Today is low day and off day from gym. So I hopefully will be getting more sleep this morning. I will try to get my training log posted.

 

[Npcclassicphysique champ]

Sorry I haven't been on. With work it's been hard. But ive been on plan 100% Diet is exactly how I laid out before. Food hasn't changed. Had high day yesterday, 30 min fasted cardio and trained arms. Only got 5 and 1/2 hours of sleep. Woke up this morning weighed my self fasted 208lbs. Did my 60 min fasted cardio. Today is low day and off day from gym. So I hopefully will be getting more sleep this morning. I will try to get my training log posted.

@Busted_Not_Broken get some more sleep bro rest

 

[Busted_Not_Broken]

Good morning guys just wanted to hop on real quick and post my last arm day workout. Did my fasted cardio and got 7 hours of sleep. Feeling positive and looking forward to the weekend. i will be back in class next week so i will be logging better.

Triceps Dip
SETS
REPS
1
32 reps

Best Reps
2
19 reps


Smith Machine French Press
SETS
WEIGHT & REPS
1
50lbs x 24 reps

Best Volume

Best 1 Rep Max
2
50lbs x 20 reps

3
50lbs x 22 reps

Triceps Kickback (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 20 reps

2
20lbs x 27 reps

Bicep Curl (Barbell)
SETS
WEIGHT & REPS
1
60lbs x 21 reps

Best Volume

Best 1 Rep Max
2
60lbs x 19 reps

3
60lbs x 17 reps

Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 22 reps

2
20lbs x 20 reps

3
20lbs x 17 reps

 

[stevesmi]

fasted cardio and seven hours sleep does the heart wonders

 

[Npcclassicphysique champ]

Good morning guys just wanted to hop on real quick and post my last arm day workout. Did my fasted cardio and got 7 hours of sleep. Feeling positive and looking forward to the weekend. i will be back in class next week so i will be logging better.

Triceps Dip
SETS
REPS
1
32 reps

Best Reps
2
19 reps


Smith Machine French Press
SETS
WEIGHT & REPS
1
50lbs x 24 reps

Best Volume

Best 1 Rep Max
2
50lbs x 20 reps

3
50lbs x 22 reps

Triceps Kickback (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 20 reps

2
20lbs x 27 reps

Bicep Curl (Barbell)
SETS
WEIGHT & REPS
1
60lbs x 21 reps

Best Volume

Best 1 Rep Max
2
60lbs x 19 reps

3
60lbs x 17 reps

Seated Incline Curl (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 22 reps

2
20lbs x 20 reps

3
20lbs x 17 reps

@Busted_Not_Broken positive is good love your motivation stay POWAAA

 

[e2]

very nice workout you're pushing the volume

 

[2Thick]

you're laying out your workouts perfectly

 

[Vadim Fedorov]

I like what you're doing here you're doing smart workouts

 

[MONSTRO]

monstro says up the intensity next

 

[JasonPriest]

I like the amount of weight you're doing no need to go higher I've always trained light to medium

 

[BodyMonster34]

bro I say push the weights increase your lips at least 10 or 20 pounds

 

[Quadsweep]

if you're making good progress no reason to push

 

[Mobster]

Pics will help members

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

bros Keep going hard I like the training updates

 

[ROIDDERS]

lift hard and you'll get good results

 

[chesty]

keep up the good work make sure you're getting in good sleep post-workout

 

[Ulter]

you're keeping your workouts hot and heavy I like it

 

[Busted_Not_Broken]

Okay so I did a water fast yesterday because I was transitioning from nights back to days. But here is some fasted update pics. Will be on school schedule this week. I know a couple of the pics look weird its cause my camera angle got messed up. I apologize. Got 12 hours sleep last night

 

[Busted_Not_Broken]

Also here was my training for chest day

Bench Press (Barbell)
SETS
WEIGHT & REPS
1
135lbs x 26 reps

Best Volume

Best 1 Rep Max
2
145lbs x 18 reps

3
145lbs x 14 reps

4
115lbs x 20 reps

Chest Press (Machine)
SETS
WEIGHT & REPS
1
80lbs x 16 reps

Best Volume

Best 1 Rep Max
2
80lbs x 12 reps

3
70lbs x 16 reps

Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
40lbs x 18 reps

Best Volume
2
40lbs x 15 reps

3
35lbs x 17 reps

Chest Fly (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 17 reps

Best Volume
2
25lbs x 16 reps

3
25lbs x 13 reps

 

[Losiol]

Okay so I did a water fast yesterday because I was transitioning from nights back to days. But here is some fasted update pics. Will be on school schedule this week. I know a couple of the pics look weird its cause my camera angle got messed up. I apologize. Got 12 hours sleep last night

Good progress brother, keep hitting it hard!

 

[Busted_Not_Broken]

Ive been thinking about what i would like to do for cycle. This is kind of what I was thinking below. pin my trt eod so i figured i would try to keep on that schedule when i do it. I have thought about just running all test prop too. any thoughts on this? I know alot of you guys have been following, Im open to all opinions. I know ideally i got about 7 percent more body fat to lose before hoping on cycle but it would be nice to start getting some of my stuff bought.

test cyp 200mg
test prop 150mg
primo 200- 350mg
anavar 20- 50mg
ai as needed

 

[Busted_Not_Broken]

30 min fasted cardio done. Breakfast pic

 

[Busted_Not_Broken]

FOOD LOGS

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
1 PIECE LOW CAL BREAD TOASTED
13 GRAM CARB, 37 GRAM PROTIEN, 23 GRAM FAT, 397 CALORIE

 

[ballin2504]

Nice job with the updates

 

[Busted_Not_Broken]

Meal 2

 

[Busted_Not_Broken]

155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
6 GRAM PSYLIUM FIBER WITH WATER
140 GRAM DRAGON FRUIT
TOTAL= 28 GRAM CARB, 37 GRAM PROTIEN, 26 GRAM FAT, 476 CALORIE

 

[Busted_Not_Broken]

Meal 3

 

[Busted_Not_Broken]

160 GRAM WILD SALMON
6 GRAM PSYLIUM FIBER WITH WATER
40 GRAM OATS
21 GRAM WALNUTS
TOTAL= 35 GRAM CARB, 40 GRAM PROTIEN, 25 GRAM FAT, 514 CALORIE

 

[LevButlerov]

Okay so I did a water fast yesterday because I was transitioning from nights back to days. But here is some fasted update pics. Will be on school schedule this week. I know a couple of the pics look weird its cause my camera angle got messed up. I apologize. Got 12 hours sleep last night

@Busted_Not_Broken wow! great results I see you leaning out already, well done!
and water fasting is perfect! clearly you're leaning out and looking amazing bro

Also here was my training for chest day

Bench Press (Barbell)
SETS
WEIGHT & REPS
1
135lbs x 26 reps

Best Volume

Best 1 Rep Max
2
145lbs x 18 reps

3
145lbs x 14 reps

4
115lbs x 20 reps

Chest Press (Machine)
SETS
WEIGHT & REPS
1
80lbs x 16 reps

Best Volume

Best 1 Rep Max
2
80lbs x 12 reps

3
70lbs x 16 reps

Incline Bench Press (Dumbbell)
SETS
WEIGHT & REPS
1
40lbs x 18 reps

Best Volume
2
40lbs x 15 reps

3
35lbs x 17 reps

Chest Fly (Dumbbell)
SETS
WEIGHT & REPS
1
25lbs x 17 reps

Best Volume
2
25lbs x 16 reps

3
25lbs x 13 reps

great volume on training PUSH it

Ive been thinking about what i would like to do for cycle. This is kind of what I was thinking below. pin my trt eod so i figured i would try to keep on that schedule when i do it. I have thought about just running all test prop too. any thoughts on this? I know alot of you guys have been following, Im open to all opinions. I know ideally i got about 7 percent more body fat to lose before hoping on cycle but it would be nice to start getting some of my stuff bought.

test cyp 200mg
test prop 150mg
primo 200- 350mg
anavar 20- 50mg
ai as needed

well first Ai should be the WHOLE cycle not as needed and you shouldnt stack cyp and prop its a high PIP proposition with no more gains than just using more Cypionate
300mgs testosterone
200mgs primobolan
50mgs anavar
7caps n2guard
5mgs aromasin
with light cardarine 10mgs ed added

30 min fasted cardio done. Breakfast pic

thats bread right? i would replace that with oatmeal bro

 

[LevButlerov]

Meal 3

160 GRAM WILD SALMON
6 GRAM PSYLIUM FIBER WITH WATER
40 GRAM OATS
21 GRAM WALNUTS
TOTAL= 35 GRAM CARB, 40 GRAM PROTIEN, 25 GRAM FAT, 514 CALORIE

@Busted_Not_Broken i like the meal pic sweet share clean

on the fiber i think you can add more fiber to the meal too

 

[Busted_Not_Broken]

@LevButlerov Thank you for the input, you've made some very good points. Reason for the diet bread is because my carbs are so low. I only get 10 to 12gram carb at breakfast.

 

[LevButlerov]

@LevButlerov Thank you for the input, you've made some very good points. Reason for the diet bread is because my carbs are so low. I only get 10 to 12gram carb at breakfast.

@Busted_Not_Broken if you need carbs (I dont think you do) get some yams or oats bro

 

[Busted_Not_Broken]

@Busted_Not_Broken if you need carbs (I dont think you do) get some yams or oats bro

That's a good point maybe I should take it out

 

[Busted_Not_Broken]

Last meal

 

[Busted_Not_Broken]

300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

 

[Busted_Not_Broken]

Didn't have a chance to hop on earlier. Accidentally slept for 11 hours weighed myself fasted at 206lbs

 

[Noah Wixx]

Meals look excellent, nicely done.

 

[25homes]

Good work

 

[Busted_Not_Broken]

I JUST WANTED TO RE-CAP ON A COUPLE CHANGES I WILL BE MAKING TO MY DIET AND TRAINING. AFTER TALKING IT OVER WITH @LevButlerov IVE DECIDED TO TAKE OUT MY MORNING PIECE OF TOAST AND ADD IN EXTRA PSYLIUM FIBER TO MY MIDDLE TO MEALS. ALSO AFTER CONSIDERING WHAT @Eddie Haskell SAID, I HAVE DECIDED TO HAD A SECOND CARDIO SESSION ON TO MY DAYS OFF. SO HERE IS MY COMPLETE DIET AND TRAINING SCHEDULE DOWN TO THE MACRO. IT WILL NOT BE CHANGED FOR AT LEAST ONE WEEK. SO EVEN IF I DONT POST PICS YOU CAN SEE EXACTLY WHAT I AM DOING.

CURRENT PROGRAM UPDATE FILE:

WORKOUT SPLIT:
SATURDAY-CHEST
SUNDAY-LEGS
MONDAY-CARDIO/ACCESSORY
TUESDAY-OFF
WEDNESDAY-BACK
THURSDAY-ARMS
FRIDAY-OFF

{*} FOR WHAT WAS CHANGED THIS WEEK

CARDIO GYM DAYS:
30 MIN FASTED EVERY OTHER MORNING
MANDITORY 20 MIN CARDIO POST WORK OUT

CARDIO OFF DAYS:
60 MIN FASTED ON GYM OFF DAY
* 30 MIN CARDIO IN THE AFTERNOON

 

[Busted_Not_Broken]

FOOD LOGS= LOW DAY= TUESDAY,FRIDAY

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE


155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
12 GRAM PSYLIUM FIBER WITH WATER
TOTAL= 13 GRAM CARB, 36 GRAM PROTIEN, 25 GRAM FAT, 411 CALORIE


160 GRAM WILD SALMON
12 GRAM PSYLIUM FIBER WITH WATER
21 GRAM WALNUTS
TOTAL= 13 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 384 CALORIE



300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 40 GRAMS CARBS, 154 GRAMS PROTIEN, 91GRAMS FAT= 1563 CALORIES

 

[Busted_Not_Broken]

FOOD LOGS=HIGH DAY=SAT,SUN,MON,WED,THURS

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE

155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
12 GRAM PSYLIUM FIBER WITH WATER
140 GRAM DRAGON FRUIT
TOTAL= 33 GRAM CARB, 37 GRAM PROTIEN, 26 GRAM FAT, 496 CALORIE

160 GRAM WILD SALMON
12 GRAM PSYLIUM FIBER WITH WATER
40 GRAM OATS
21 GRAM WALNUTS
TOTAL= 40 GRAM CARB, 40 GRAM PROTIEN, 25 GRAM FAT, 534 CALORIE

300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 87 GRAMS CARBS, 160 GRAMS PROTIEN, 95 GRAMS FAT= 1798 CALORIE

 

[Eddie Haskell]

I JUST WANTED TO RE-CAP ON A COUPLE CHANGES I WILL BE MAKING TO MY DIET AND TRAINING. AFTER TALKING IT OVER WITH @LevButlerov IVE DECIDED TO TAKE OUT MY MORNING PIECE OF TOAST AND ADD IN EXTRA PSYLIUM FIBER TO MY MIDDLE TO MEALS. ALSO AFTER CONSIDERING WHAT @Eddie Haskell SAID, I HAVE DECIDED TO HAD A SECOND CARDIO SESSION ON TO MY DAYS OFF. SO HERE IS MY COMPLETE DIET AND TRAINING SCHEDULE DOWN TO THE MACRO. IT WILL NOT BE CHANGED FOR AT LEAST ONE WEEK. SO EVEN IF I DONT POST PICS YOU CAN SEE EXACTLY WHAT I AM DOING.

CURRENT PROGRAM UPDATE FILE:

WORKOUT SPLIT:
SATURDAY-CHEST
SUNDAY-LEGS
MONDAY-CARDIO/ACCESSORY
TUESDAY-OFF
WEDNESDAY-BACK
THURSDAY-ARMS
FRIDAY-OFF

{*} FOR WHAT WAS CHANGED THIS WEEK

CARDIO GYM DAYS:
30 MIN FASTED EVERY OTHER MORNING
MANDITORY 20 MIN CARDIO POST WORK OUT

CARDIO OFF DAYS:
60 MIN FASTED ON GYM OFF DAY
* 30 MIN CARDIO IN THE AFTERNOON

@Busted_Not_Broken thats good slam this bro

FOOD LOGS= LOW DAY= TUESDAY,FRIDAY

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE


155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
12 GRAM PSYLIUM FIBER WITH WATER
TOTAL= 13 GRAM CARB, 36 GRAM PROTIEN, 25 GRAM FAT, 411 CALORIE


160 GRAM WILD SALMON
12 GRAM PSYLIUM FIBER WITH WATER
21 GRAM WALNUTS
TOTAL= 13 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 384 CALORIE



300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 40 GRAMS CARBS, 154 GRAMS PROTIEN, 91GRAMS FAT= 1563 CALORIES

FOOD LOGS=HIGH DAY=SAT,SUN,MON,WED,THURS

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE

155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
12 GRAM PSYLIUM FIBER WITH WATER
140 GRAM DRAGON FRUIT
TOTAL= 33 GRAM CARB, 37 GRAM PROTIEN, 26 GRAM FAT, 496 CALORIE

160 GRAM WILD SALMON
12 GRAM PSYLIUM FIBER WITH WATER
40 GRAM OATS
21 GRAM WALNUTS
TOTAL= 40 GRAM CARB, 40 GRAM PROTIEN, 25 GRAM FAT, 534 CALORIE

300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 87 GRAMS CARBS, 160 GRAMS PROTIEN, 95 GRAMS FAT= 1798 CALORIE

i like your changes to the diet lets stay on this but up the fiber a bit add psyllium even more 1 more tbps