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I got a fitbit for tracking metrics so i didn't realize how many calories i burn through till now, so definitely gonna make some bigger adjustments with calories.
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- Thread starter Noah Wixx
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Careful trusting calorie counters. There isn't a device on earth that can accurately estimate caloric burn. It would be great if they could, but it's really just an algorithm making an guesstimate. Make sure you watch an in depth setup vid for that Fitbit so the metrics will be a bit more accurate.
Yeah im already skeptical because it said i had 2500 steps in my sleep
it tracks miles pretty good and steps when im actually walking or working out, yeah i dont think im burning 5600 calories a day... not even close.Coach is having me calorie and carb cycle week 4 which is monday, so they are gonna zig zag up and down its more about the macors than anything else for right now.
Im very cautious about certain fitbit readings
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Yea I remember when I bought them for my parents my dad said "I did 17k steps today" and he never left the house lol. You can dial them in a bit with the settings but fitbits aren't know for their accuracy. More for their ease of use and excellent UI. Makes them a great first trackerYeah im already skeptical because it said i had 2500 steps in my sleep
Coach is having me calorie and carb cycle weel 4 which is monday, so they are gonna zig zag up and down its more about the macors than anything else for right now.
Im very cautious about certain fitbit readings
It would be so cool if someone could build an accurate calorie counter. I think I remember reading it would involve blood sampling tho. My whoop strap says I burn an average of 2100 calories a day but I'm eating an average of 4000 calories a day and barely gaining any weight lol.
For calories all you can really do is track your weight and macros as perfectly as possible and just adjust as needed.
Thursday June 5 2025
@domestic-supply.com
Coach went over majority of my eating days, calories and macors he believes im over trianing and under eating which is two disastrous things that you dont want, so we are correcting the problem right now.
Coach is having me do emergency calories is what im calling it today, carb and calorie cycling was supposed to start week 4 of the cycle which is monday, he wants me to up the macros and calories now.
I was eating around 2550, that is being taken up into 3400 calories. The nice thing about fitbit app is i can scan bar codes or manually put food in, super handy tool for accountability and tracking for my coach as he gets all the reports daily.
Today was also pin day so for this week
375mg Test C
150mg Mast E
60mg Winny
25mg Aromasin
Next week things really kick off with titration upwards
500mg Test C
200mg Mast E
20mg Winny 7 days a week
25mg Anavar 7 days a week
30mg Tamoxifen a week
12.5mg Aromasin 7 days a week
1,015mg a week total mgs
so far i feel excellent almost 4 weeks in, easily the best ive ever felt while cycling since 2023, cant described it, i just know i feel excellent im productive drive is extremely high and im on track and on point.
Pull Workout
Total Sets 21
Total Reps 327
Seated Cable Row 15/12/20
90lbs/100lbs/80lbs Drop Set
Lat Pull-Down 1x25
100lbs
Bodyweight Pull-Up 15/10
Rear Delt Machine 15/12/20
84lbs/100lbs/74bs Drop Set
Cabke Shurgs 15/12/20
100lbs/150bs/90lbs Drop Set
Cable Curl15/12/20
60lbs/100bs/50lbs Drop Set
Dumbbell Side Curl15/12/20
20lbs/25bs/15lbs Drop Set
25lb plate Curl 1x25
Dumbbell Forearm Curl/Flexion
1x30@20lbs
Wrist Twist Rotation
1x30@20lbs
Forearm Flexion
1x25@5lb plate
Planks
1x 1 minute
1x 1 minute
Abs
Hanging Leg Raises 1x25 BW
Hanging Knee-Ups 1x25 BW
before my workout photos, i actually cleaned the gym mirror since no one else is or will
Some Forearm been trying to grow them to catch up to my biceps for proportional reasons, progression workout photos
@domestic-supply.com
Coach went over majority of my eating days, calories and macors he believes im over trianing and under eating which is two disastrous things that you dont want, so we are correcting the problem right now.
Coach is having me do emergency calories is what im calling it today, carb and calorie cycling was supposed to start week 4 of the cycle which is monday, he wants me to up the macros and calories now.
I was eating around 2550, that is being taken up into 3400 calories. The nice thing about fitbit app is i can scan bar codes or manually put food in, super handy tool for accountability and tracking for my coach as he gets all the reports daily.
Today was also pin day so for this week
375mg Test C
150mg Mast E
60mg Winny
25mg Aromasin
Next week things really kick off with titration upwards
500mg Test C
200mg Mast E
20mg Winny 7 days a week
25mg Anavar 7 days a week
30mg Tamoxifen a week
12.5mg Aromasin 7 days a week
1,015mg a week total mgs
so far i feel excellent almost 4 weeks in, easily the best ive ever felt while cycling since 2023, cant described it, i just know i feel excellent im productive drive is extremely high and im on track and on point.
Pull Workout
Total Sets 21
Total Reps 327
Seated Cable Row 15/12/20
90lbs/100lbs/80lbs Drop Set
Lat Pull-Down 1x25
100lbs
Bodyweight Pull-Up 15/10
Rear Delt Machine 15/12/20
84lbs/100lbs/74bs Drop Set
Cabke Shurgs 15/12/20
100lbs/150bs/90lbs Drop Set
Cable Curl15/12/20
60lbs/100bs/50lbs Drop Set
Dumbbell Side Curl15/12/20
20lbs/25bs/15lbs Drop Set
25lb plate Curl 1x25
Dumbbell Forearm Curl/Flexion
1x30@20lbs
Wrist Twist Rotation
1x30@20lbs
Forearm Flexion
1x25@5lb plate
Planks
1x 1 minute
1x 1 minute
Abs
Hanging Leg Raises 1x25 BW
Hanging Knee-Ups 1x25 BW
before my workout photos, i actually cleaned the gym mirror since no one else is or will
Some Forearm been trying to grow them to catch up to my biceps for proportional reasons, progression workout photos
Bro!! You are looking great, your arms are big!Thursday June 5 2025
@domestic-supply.com
Coach went over majority of my eating days, calories and macors he believes im over trianing and under eating which is two disastrous things that you dont want, so we are correcting the problem right now.
Coach is having me do emergency calories is what im calling it today, carb and calorie cycling was supposed to start week 4 of the cycle which is monday, he wants me to up the macros and calories now.
I was eating around 2550, that is being taken up into 3400 calories. The nice thing about fitbit app is i can scan bar codes or manually put food in, super handy tool for accountability and tracking for my coach as he gets all the reports daily.
Today was also pin day so for this week
375mg Test C
150mg Mast E
60mg Winny
25mg Aromasin
Next week things really kick off with titration upwards
500mg Test C
200mg Mast E
20mg Winny 7 days a week
25mg Anavar 7 days a week
30mg Tamoxifen a week
12.5mg Aromasin 7 days a week
1,015mg a week total mgs
so far i feel excellent almost 4 weeks in, easily the best ive ever felt while cycling since 2023, cant described it, i just know i feel excellent im productive drive is extremely high and im on track and on point.
Pull Workout
Total Sets 21
Total Reps 327
Seated Cable Row 15/12/20
90lbs/100lbs/80lbs Drop Set
Lat Pull-Down 1x25
100lbs
Bodyweight Pull-Up 15/10
Rear Delt Machine 15/12/20
84lbs/100lbs/74bs Drop Set
Cabke Shurgs 15/12/20
100lbs/150bs/90lbs Drop Set
Cable Curl15/12/20
60lbs/100bs/50lbs Drop Set
Dumbbell Side Curl15/12/20
20lbs/25bs/15lbs Drop Set
25lb plate Curl 1x25
Dumbbell Forearm Curl/Flexion
1x30@20lbs
Wrist Twist Rotation
1x30@20lbs
Forearm Flexion
1x25@5lb plate
Planks
1x 1 minute
1x 1 minute
Abs
Hanging Leg Raises 1x25 BW
Hanging Knee-Ups 1x25 BW
before my workout photos, i actually cleaned the gym mirror since no one else is or will
View attachment 96947
View attachment 96946
View attachment 96936
View attachment 96945
View attachment 96934
View attachment 96935
Some Forearm been trying to grow them to catch up to my biceps for proportional reasons, progression workout photos
View attachment 96948
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View attachment 96958
View attachment 96959
Thanks brother, now we just got to work on 99% of the rest of me and we are in business
haha 
It is an on going war that we can’t quit! Ever!!Thanks brother, now we just got to work on 99% of the rest of me and we are in business
You are going to grow huge with your new calorie target. So hard to eat that much
Yeah i was so happy to be done with that as i ate like that all winter long for a recomp and bulk... when my coach said to go back up to 3400, i wanted to wave the white flag lol, i was like man not this again lol. Hopefully good things come down the pipeline.
Stay focused and just keep driving forward! You got this shit Bro!!
Lookn good bro. Keep up the hard work.Thursday June 5 2025
@domestic-supply.com
Coach went over majority of my eating days, calories and macors he believes im over trianing and under eating which is two disastrous things that you dont want, so we are correcting the problem right now.
Coach is having me do emergency calories is what im calling it today, carb and calorie cycling was supposed to start week 4 of the cycle which is monday, he wants me to up the macros and calories now.
I was eating around 2550, that is being taken up into 3400 calories. The nice thing about fitbit app is i can scan bar codes or manually put food in, super handy tool for accountability and tracking for my coach as he gets all the reports daily.
Today was also pin day so for this week
375mg Test C
150mg Mast E
60mg Winny
25mg Aromasin
Next week things really kick off with titration upwards
500mg Test C
200mg Mast E
20mg Winny 7 days a week
25mg Anavar 7 days a week
30mg Tamoxifen a week
12.5mg Aromasin 7 days a week
1,015mg a week total mgs
so far i feel excellent almost 4 weeks in, easily the best ive ever felt while cycling since 2023, cant described it, i just know i feel excellent im productive drive is extremely high and im on track and on point.
Pull Workout
Total Sets 21
Total Reps 327
Seated Cable Row 15/12/20
90lbs/100lbs/80lbs Drop Set
Lat Pull-Down 1x25
100lbs
Bodyweight Pull-Up 15/10
Rear Delt Machine 15/12/20
84lbs/100lbs/74bs Drop Set
Cabke Shurgs 15/12/20
100lbs/150bs/90lbs Drop Set
Cable Curl15/12/20
60lbs/100bs/50lbs Drop Set
Dumbbell Side Curl15/12/20
20lbs/25bs/15lbs Drop Set
25lb plate Curl 1x25
Dumbbell Forearm Curl/Flexion
1x30@20lbs
Wrist Twist Rotation
1x30@20lbs
Forearm Flexion
1x25@5lb plate
Planks
1x 1 minute
1x 1 minute
Abs
Hanging Leg Raises 1x25 BW
Hanging Knee-Ups 1x25 BW
before my workout photos, i actually cleaned the gym mirror since no one else is or will
View attachment 96947
View attachment 96946
View attachment 96936
View attachment 96945
View attachment 96934
View attachment 96935
Some Forearm been trying to grow them to catch up to my biceps for proportional reasons, progression workout photos
View attachment 96948
View attachment 96957
View attachment 96958
View attachment 96959
The heavy set in the middle is an interesting approach. Never seen that before. Do you know the logic behind this approach? I remember you telling me you do super quick sessions. Are you using that first set like a warm up?
The first set is indeed as you thought a warmup while also serving as a way to pump alot of blood into the muscle, while the middle is more of a heavier working set, and the 20 rep i alternate weekly either very slow time under tension really squeeze and hold or rest pause methods to make it more difficult and other week's its fast reps trying to target more of the fast twitch muscle fibers and recruit them into play, alot of the way i train is interesting to people as i do things a bit differently, i like when people ask about it, that is part of the fun and explaining it. I also like to add endurance into the mix alot of these sets are 10-20 second rest between sets sometimes zero rest and right into the next sets
Hopefully this makes sense and the reasons as to why i trian like that.
Makes total sense. I like it.
It's funny cuz when I do cable incline press my second set I typically hit more reps than my first at the same weight. I always kinda wondered if doing a first set closer to my working weight as a warm up might help things.
Thanks for the explanation. I look forward to trying this out.
Honestly i find as this sounds backwards i know, if i pump a high volume set first, i can hit a heavier set more comfortably and easier because the muscle joints tendons are warmed up and firing properly in my experiencez that is also why i like to do it, all this came about because of my shoulder injury and surgery, after that i started to trian this way and noticed it produced good results, by not pounding my body heavy constantly eveey workout my recovery is better my endurance goes up and i get stronger.
People think pumping 15lbs for biceps is stupid. Until you do it for a while and stixk at that weight for a couple weeks.. then somehow your now doing 25lbs for 15 and repeat the process while bumping weight up a few lbs on the firsr set every few weeks.
If you watch some weeks i purposely drip all weights lower than what i can actually handle and treat it more like an active deload, so instead of time off i can keep working while decreasing stress impact on my body and muscles.
When i had peak biceps i got them from light weights high volume not heavy sets constantly.
Here for reference is a few photos of when my physique was at my peak in my mid 20s when i was still natty, currently im 36 for age right now to show u how i looked at one point.
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growing nicely broly
Those are old brother years old
i just added those in for reference for genetics and biceps and trianing since he was asking about my methods
this is a good level compared to old pics tooThursday June 5 2025
@domestic-supply.com
Coach went over majority of my eating days, calories and macors he believes im over trianing and under eating which is two disastrous things that you dont want, so we are correcting the problem right now.
Coach is having me do emergency calories is what im calling it today, carb and calorie cycling was supposed to start week 4 of the cycle which is monday, he wants me to up the macros and calories now.
I was eating around 2550, that is being taken up into 3400 calories. The nice thing about fitbit app is i can scan bar codes or manually put food in, super handy tool for accountability and tracking for my coach as he gets all the reports daily.
Today was also pin day so for this week
375mg Test C
150mg Mast E
60mg Winny
25mg Aromasin
Next week things really kick off with titration upwards
500mg Test C
200mg Mast E
20mg Winny 7 days a week
25mg Anavar 7 days a week
30mg Tamoxifen a week
12.5mg Aromasin 7 days a week
1,015mg a week total mgs
so far i feel excellent almost 4 weeks in, easily the best ive ever felt while cycling since 2023, cant described it, i just know i feel excellent im productive drive is extremely high and im on track and on point.
Pull Workout
Total Sets 21
Total Reps 327
Seated Cable Row 15/12/20
90lbs/100lbs/80lbs Drop Set
Lat Pull-Down 1x25
100lbs
Bodyweight Pull-Up 15/10
Rear Delt Machine 15/12/20
84lbs/100lbs/74bs Drop Set
Cabke Shurgs 15/12/20
100lbs/150bs/90lbs Drop Set
Cable Curl15/12/20
60lbs/100bs/50lbs Drop Set
Dumbbell Side Curl15/12/20
20lbs/25bs/15lbs Drop Set
25lb plate Curl 1x25
Dumbbell Forearm Curl/Flexion
1x30@20lbs
Wrist Twist Rotation
1x30@20lbs
Forearm Flexion
1x25@5lb plate
Planks
1x 1 minute
1x 1 minute
Abs
Hanging Leg Raises 1x25 BW
Hanging Knee-Ups 1x25 BW
before my workout photos, i actually cleaned the gym mirror since no one else is or will
View attachment 96947
View attachment 96946
View attachment 96936
View attachment 96945
View attachment 96934
View attachment 96935
Some Forearm been trying to grow them to catch up to my biceps for proportional reasons, progression workout photos
View attachment 96948
View attachment 96957
View attachment 96958
View attachment 96959
Im seeing nice small tweaks and improvements, be hard to tell what is causing it though as im running alot of hardening drugs atm lol
you will get hard AF
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