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genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Approved Log End of the First Cycle - Priming for the next Blast Log

If you want to cut, then it's to your advantage to skip meals. Don't feel the need to always finish your meals, either. Save them and Store them for next time.
 
Meals. Look, fantastic. You won't beat chicken and salad together and then eating the blueberries.
 
I'm glad we can get this log back on track. That's how it should be.

Everybody should be supporting each other, even the people posting. And remember, everyone's gonna have a different opinion. If you don't agree with it, then that's your opinion as well.

anyway nice update Jbond, you are on a roll with this training!
 
Excellent workout from yesterday, my friend.

That's the way to hit the legs and you even got some lunges done. another option too you can add is farmers walks. Very good for conditioning.
 
10/ Jan/ 2024 - Workout


Hey, everyone. I hit all my workouts this week and made good progress on the scale.
I started this workout with 5 minutes of cardio on the treadmill and then finished it with a 20-minute treadmill at 15 incline and 5.5 speed.


Pull

Pull Up

1 - 8 reps

2 - 10 reps

3 - 8 reps

Reverse Grip Lat Pulldown (Cable)

1 - 45kg x 12 reps

2 - 59kg x 10 reps

3 - 52kg x 12 reps

4 - 45kg x 16 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Shrug (Dumbbell)

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Bicep Curl (Barbell)

1 - 30kg x 12 reps

2 - 25kg x 15 reps

3 - 25kg x 15 reps

Hammer Curl (Dumbbell)

1 - 10kg x 12 reps

2 - 10kg x 13 reps

3 - 12.5kg x 12 reps
 
10/ Jan / 2025 Food Log

I am happy that I am managing to hit the 200g of protein. Today was a bit busy, so I just boiled the chicken breast and added some seasoning to it. It was actually nice. Breakfast and lunch looked similar with the difference of rice and salad for lunch.

My goal is to hit 70kgs before going into bulking, and I am 1 kg away from my goal...



FOODSCaloriesCarbsFatProteinCholestSodiumSugarFiber
Breakfast
Boiled Chicken Breast, 150 gram(s)2480g5g47g128mg111mg0g0g
Coles - Burrito Tortilla Wraps, 43 g13321g4g3g0mg396mg2g1g
Coles - Mozarella Shredded Cheese, 30 g971g7g8g--144mg1g1g
Beth - Honey leg ham, 32 gram302g0g5g--------
Avocado, 50 g804g7g1g0mg4mg0g3g
Lunch
Boiled Chicken Breast, 130 gram(s)2150g5g40g111mg96mg0g0g
Egg white, 2 large342g0g7g0mg110mg0g0g
Basmati rice, cooked, 130 g16836g0g3g0mg319mg0g1g
Dinner
Blueberries, 1 cup4211g0g1g0mg1mg7g2g
pure product - hydrolyzed wheybprotein isolate, 63 grams2082g1g57g2mg79mg1g--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram1435g12g4g--48mg4g--
Snacks
Zooper Dooper - No Sugar Zooper Dooper, 70 ml144g0g0g--14mg----
Quest - Birthday Cake, 60 grams1774g7g20g--249mg1g12g
Latte, 1 cup10310g4g7g17mg84mg10g0g
TOTALS1692102g52g203g258mg1655mg26g20g
 

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That should be min
 
08/Jan/2025 - Food Log

@LevButlerov , the first day of protein at 200gm, but I am still digesting all that food. I literally had to push it in without any hunger...

Added fish today for lunch.

Let's see how the extra calories affect my weight; I just want to keep losing that extra fat.


FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Coffee, black, 1 cup

2

0g

0g

0g

0mg

5mg

0g

0g

Coles - Burrito Tortilla Wraps, 43 g

133

21g

4g

3g

0mg

396mg

2g

1g

Coles - Mozarella Shredded Cheese, 30 g

97

1g

7g

8g

--

144mg

1g

1g

Beth - Honey leg ham, 25 gram

24

1g

0g

4g

--

--

--

--

Chicken breast, grilled, skinless, 100 g

176

0g

5g

30g

96mg

353mg

0g

0g

Lunch

Egg white, 2 large

34

2g

0g

7g

0mg

110mg

0g

0g

Wild Fork - Skinless barramundi, 200 g

177

0g

3g

37g

97mg

62mg

--

--

Coles - Iceberg Blend Salad, 75 gram

17

2g

1g

0g

--

--

2g

2g

Basmati rice, cooked, 150 g

194

42g

0g

4g

0mg

368mg

0g

1g

Dinner

pure product - hydrolyzed wheybprotein isolate, 63 grams

208

2g

1g

57g

2mg

79mg

1g

--

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

Chicken breast, grilled, skinless, 80 g

141

0g

4g

24g

77mg

282mg

0g

0g

lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram

110

4g

9g

3g

--

37mg

3g

--

Snacks

V Energy Drink - Sugar Free Blue, 250 mL

7

0g

0g

0g

0mg

195mg

0g

0g

Red apple, 36 gram

21

5g

0g

0g

--

0mg

4g

1g

Quest - Birthday Cake, 60 grams

177

4g

7g

20g

--

249mg

1g

12g

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

TOTALS

1663

105g

45g

205g

289mg

2365mg

31g

20g
@JBond24 awesome log right here!
 
11/ Jan/ 2025

We ate out today, so it was a bit hard to track the macros, but I logged as close as possible. I maybe hit the 200g of protein, but it's difficult to say.



FOODSCaloriesCarbsFatProteinCholestSodiumSugarFiber
Breakfast
Chicken breast, grilled, skinless, 150 g2640g8g44g144mg530mg0g0g
Beth - Honey leg ham, 32 gram302g0g5g--------
Coles - Mozarella Shredded Cheese, 30 g971g7g8g--144mg1g1g
Coles - Burrito Tortilla Wraps, 43 g13321g4g3g0mg396mg2g1g
Latte, 1 cup10310g4g7g17mg84mg10g0g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml144g0g0g--14mg----
Lunch
Chicken thigh, cooked, skinless, 100 g1930g11g24g128mg335mg0g0g
Chinese - Fried Rice, 1 cup22843g3g7g32mg554mg1g2g
Dinner
Blueberries, 1 cup4211g0g1g0mg1mg7g2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram1435g12g4g--48mg4g--
pure product - hydrolyzed wheybprotein isolate, 63 grams2082g1g57g2mg79mg1g--
Snacks
BSC - Low Carb Protein bar Cookie Dough, 60 gram2074g6g19g--197mg3g7g
TOTALS1662103g56g179g323mg2382mg29g13g
 
11/ Jan/2025

Today is the last day of the current cutting cycle. 16 weeks in total.
Thank you, @Gains Man, for the great coaching

I started at 73.6 Kg (refer to the photo in the intro), and my current weight is 71kg. All in all, I am very happy with the progress.

My goal is to get to 70kgs, so I will remain in a calorie deficit during TRT until I reach my goal and start a lean bulk cycle.
 

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Last edited:
11/ Jan/2025

Today is the last day of the current cutting cycle. 16 weeks in total.
Thank you, @Gains Man, for the great coaching

I started at 73.6 Kg (refer to the photo in the intro), and my current weight is 71kg. All in all, I am very happy with the progress.

My goal is to get to 70kgs, so I will remain in a calorie deficit during TRT until I reach my goal and start a lean bulk cycle.
@JBond24 Good pics updates bro.........
 
10/ Jan/ 2024 - Workout


Hey, everyone. I hit all my workouts this week and made good progress on the scale.
I started this workout with 5 minutes of cardio on the treadmill and then finished it with a 20-minute treadmill at 15 incline and 5.5 speed.


Pull

Pull Up

1 - 8 reps

2 - 10 reps

3 - 8 reps

Reverse Grip Lat Pulldown (Cable)

1 - 45kg x 12 reps

2 - 59kg x 10 reps

3 - 52kg x 12 reps

4 - 45kg x 16 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Shrug (Dumbbell)

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Bicep Curl (Barbell)

1 - 30kg x 12 reps

2 - 25kg x 15 reps

3 - 25kg x 15 reps

Hammer Curl (Dumbbell)

1 - 10kg x 12 reps

2 - 10kg x 13 reps

3 - 12.5kg x 12 reps

10/ Jan / 2025 Food Log

I am happy that I am managing to hit the 200g of protein. Today was a bit busy, so I just boiled the chicken breast and added some seasoning to it. It was actually nice. Breakfast and lunch looked similar with the difference of rice and salad for lunch.

My goal is to hit 70kgs before going into bulking, and I am 1 kg away from my goal...



FOODSCaloriesCarbsFatProteinCholestSodiumSugarFiber
Breakfast
Boiled Chicken Breast, 150 gram(s)2480g5g47g128mg111mg0g0g
Coles - Burrito Tortilla Wraps, 43 g13321g4g3g0mg396mg2g1g
Coles - Mozarella Shredded Cheese, 30 g971g7g8g--144mg1g1g
Beth - Honey leg ham, 32 gram302g0g5g--------
Avocado, 50 g804g7g1g0mg4mg0g3g
Lunch
Boiled Chicken Breast, 130 gram(s)2150g5g40g111mg96mg0g0g
Egg white, 2 large342g0g7g0mg110mg0g0g
Basmati rice, cooked, 130 g16836g0g3g0mg319mg0g1g
Dinner
Blueberries, 1 cup4211g0g1g0mg1mg7g2g
pure product - hydrolyzed wheybprotein isolate, 63 grams2082g1g57g2mg79mg1g--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram1435g12g4g--48mg4g--
Snacks
Zooper Dooper - No Sugar Zooper Dooper, 70 ml144g0g0g--14mg----
Quest - Birthday Cake, 60 grams1774g7g20g--249mg1g12g
Latte, 1 cup10310g4g7g17mg84mg10g0g
TOTALS1692102g52g203g258mg1655mg26g20g

11/ Jan/ 2025

Rest-day today, Had a great day out with the family.

11K steps today

11/ Jan/ 2025

We ate out today, so it was a bit hard to track the macros, but I logged as close as possible. I maybe hit the 200g of protein, but it's difficult to say.



FOODSCaloriesCarbsFatProteinCholestSodiumSugarFiber
Breakfast
Chicken breast, grilled, skinless, 150 g2640g8g44g144mg530mg0g0g
Beth - Honey leg ham, 32 gram302g0g5g--------
Coles - Mozarella Shredded Cheese, 30 g971g7g8g--144mg1g1g
Coles - Burrito Tortilla Wraps, 43 g13321g4g3g0mg396mg2g1g
Latte, 1 cup10310g4g7g17mg84mg10g0g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml144g0g0g--14mg----
Lunch
Chicken thigh, cooked, skinless, 100 g1930g11g24g128mg335mg0g0g
Chinese - Fried Rice, 1 cup22843g3g7g32mg554mg1g2g
Dinner
Blueberries, 1 cup4211g0g1g0mg1mg7g2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram1435g12g4g--48mg4g--
pure product - hydrolyzed wheybprotein isolate, 63 grams2082g1g57g2mg79mg1g--
Snacks
BSC - Low Carb Protein bar Cookie Dough, 60 gram2074g6g19g--197mg3g7g
TOTALS1662103g56g179g323mg2382mg29g13g

11/ Jan/2025

Today is the last day of the current cutting cycle. 16 weeks in total.
Thank you, @Gains Man, for the great coaching

I started at 73.6 Kg (refer to the photo in the intro), and my current weight is 71kg. All in all, I am very happy with the progress.

My goal is to get to 70kgs, so I will remain in a calorie deficit during TRT until I reach my goal and start a lean bulk cycle.
@JBond24 you are making progress bro
but i checked yoru diet in detail
we need to start cutting things more
i would start with upping fats but not cheese, get walnuts nuts, fish oil, avocados natural fat up
keep carbs around 100 and push protein to 180-200 daily
we also should bump the cardio do you have the time bro?
 
@JBond24 you are making progress bro
but i checked yoru diet in detail
we need to start cutting things more
i would start with upping fats but not cheese, get walnuts nuts, fish oil, avocados natural fat up
keep carbs around 100 and push protein to 180-200 daily
we also should bump the cardio do you have the time bro?
@Npcclassicphysique champ, Thank you for the feedback.

These are my current macros.


Current


Carbs
Fat
Protein
Grams
112
50
150
Calories
448
450
600
1498
[/td]​

I am not an expert on the diet. Do you think the below macros would be a good plan? I want to keep losing fat while on TRT. Therefore, I am a bit hesitant to increase my calorie intake, but I know sometimes it's a good idea to make changes.


Proposed


Carbs
Fat
Protein
Grams
90
70
200
Calories
360
630
800
1790

I am trying to increase cardio, but sometimes it's a bit hard to fit more cardio during the week; I am doing a minimum of 10K steps per day, plus 20 20-minute incline treadmills after the workouts.
 
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