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

Two days of food log below.

12/ Jan / 2025


FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

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, 32 gram

30

2g

0g

5g

--

--

--

--

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Lunch

Basmati rice, cooked, 150 g

194

42g

0g

4g

0mg

368mg

0g

1g

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Dinner

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

lyttos - Greek Style Natural Yogurt- Lactose free, 1.2 gram

132

5g

11g

4g

--

44mg

4g

--

Snacks

BSC - Low Carb Protein bar Cookie Dough, 60 gram

207

4g

6g

19g

--

197mg

3g

7g

TOTALS

1684

98g

49g

199g

307mg

2377mg

28g

12g


13/ Jan/ 2025


FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Coles - Mozarella Shredded Cheese, 30 g

97

1g

7g

8g

--

144mg

1g

1g

Beth - Honey leg ham, 32 gram

30

2g

0g

5g

--

--

--

--

Coles - Burrito Tortilla Wraps, 43 g

133

21g

4g

3g

0mg

396mg

2g

1g

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Lunch

Chinese - Fried Rice, 1 cup

228

43g

3g

7g

32mg

554mg

1g

2g

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Dinner

lyttos - Greek Style Natural Yogurt- Lactose free, 1.2 gram

132

5g

11g

4g

--

44mg

4g

--

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

Snacks

Bsc - Cookies & Cream, 60 gram

205

3g

6g

19g

--

189mg

2g

6g

TOTALS

1716

98g

52g

202g

339mg

2555mg

28g

12g
 

Attachments

  • 20250112_095108.webp
    20250112_095108.webp
    1.4 MB · Views: 12
  • 20250112_190315.webp
    20250112_190315.webp
    1.2 MB · Views: 12
12/ Jan/ 2025 Workout

Legs


Leg Extension (Machine)

1 - 45kg x 15 reps

2 - 60kg x 15 reps

3 - 70kg x 13 reps

4 - 45kg x 20 reps

Seated Leg Curl (Machine)

1 - 35kg x 12 reps

2 - 40kg x 13 reps

3 - 40kg x 15 reps

Hack Squat (Machine)

1 - 20kg x 13 reps

2 - 40kg x 15 reps

3 - 40kg x 13 reps

Straight Leg Deadlift

1 - 90kg x 8 reps

2 - 90kg x 8 reps

3 - 90kg x 8 reps

Lunge (Dumbbell)

1 - 24kg x 12 reps

2 - 24kg x 12 reps

3 - 24kg x 12 reps

4 - 24kg x 12 reps


13/ Jan/ 2025 Workout

Push


Incline Bench Press (Dumbbell)

1 - 17.5kg x 12 reps

2 - 22.5kg x 12 reps

3 - 25kg x 12 reps

4 - 27.5kg x 5 reps

5 - 17.5kg x 15 reps

Chest Dip

1 - 15 reps

2 - 12 reps

3 - 12 reps

Butterfly (Pec Deck)

1 - 59kg x 14 reps

2 - 66kg x 12 reps

3 - 73kg x 13 reps

Lateral Raise (Dumbbell)

1 - 10kg x 15 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Triceps Pushdown

1 - 41kg x 12 reps

2 - 45kg x 12 reps

3 - 45kg x 10 reps

4 - 27kg x 20 reps
 
@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.
@JBond24 proposed should change to 90 grams of fat thats a good one bro
and yes I know cardio can be hard but even running in place is cardio with planks lets do this
 
Two days of food log below.

12/ Jan / 2025


FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

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, 32 gram

30

2g

0g

5g

--

--

--

--

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Lunch

Basmati rice, cooked, 150 g

194

42g

0g

4g

0mg

368mg

0g

1g

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Dinner

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

lyttos - Greek Style Natural Yogurt- Lactose free, 1.2 gram

132

5g

11g

4g

--

44mg

4g

--

Snacks

BSC - Low Carb Protein bar Cookie Dough, 60 gram

207

4g

6g

19g

--

197mg

3g

7g

TOTALS

1684

98g

49g

199g

307mg

2377mg

28g

12g


13/ Jan/ 2025


FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Coles - Mozarella Shredded Cheese, 30 g

97

1g

7g

8g

--

144mg

1g

1g

Beth - Honey leg ham, 32 gram

30

2g

0g

5g

--

--

--

--

Coles - Burrito Tortilla Wraps, 43 g

133

21g

4g

3g

0mg

396mg

2g

1g

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Lunch

Chinese - Fried Rice, 1 cup

228

43g

3g

7g

32mg

554mg

1g

2g

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Dinner

lyttos - Greek Style Natural Yogurt- Lactose free, 1.2 gram

132

5g

11g

4g

--

44mg

4g

--

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

Snacks

Bsc - Cookies & Cream, 60 gram

205

3g

6g

19g

--

189mg

2g

6g

TOTALS

1716

98g

52g

202g

339mg

2555mg

28g

12g

12/ Jan/ 2025 Workout

Legs


Leg Extension (Machine)

1 - 45kg x 15 reps

2 - 60kg x 15 reps

3 - 70kg x 13 reps

4 - 45kg x 20 reps

Seated Leg Curl (Machine)

1 - 35kg x 12 reps

2 - 40kg x 13 reps

3 - 40kg x 15 reps

Hack Squat (Machine)

1 - 20kg x 13 reps

2 - 40kg x 15 reps

3 - 40kg x 13 reps

Straight Leg Deadlift

1 - 90kg x 8 reps

2 - 90kg x 8 reps

3 - 90kg x 8 reps

Lunge (Dumbbell)

1 - 24kg x 12 reps

2 - 24kg x 12 reps

3 - 24kg x 12 reps

4 - 24kg x 12 reps


13/ Jan/ 2025 Workout

Push


Incline Bench Press (Dumbbell)

1 - 17.5kg x 12 reps

2 - 22.5kg x 12 reps

3 - 25kg x 12 reps

4 - 27.5kg x 5 reps

5 - 17.5kg x 15 reps

Chest Dip

1 - 15 reps

2 - 12 reps

3 - 12 reps

Butterfly (Pec Deck)

1 - 59kg x 14 reps

2 - 66kg x 12 reps

3 - 73kg x 13 reps

Lateral Raise (Dumbbell)

1 - 10kg x 15 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Triceps Pushdown

1 - 41kg x 12 reps

2 - 45kg x 12 reps

3 - 45kg x 10 reps

4 - 27kg x 20 reps
huge food improvement bro and thank you for sharing
but i would up the fats still at least some fish oil and avocados
on the training you're intense but I would cut 1 set from each and volume up on 1st set like tri pushdowns cut to 3 sets but 1st set out the gate 20 reps
 
great job on the food, looking good!
 
14/ Jan/2025 - Workout

QUESTION: How do you record the weight you use with dumbles? For example, for the Shrug, I used 25Kgs each side. Should I record it as 25kgs or 50Kgs?


Pull

Pull Up

1 - 8 reps

2 - 8 reps

3 - 8 reps

Lat Pulldown (Cable)

1 - 52kg x 16 reps

2 - 59kg x 12 reps

3 - 66kg x 9 reps

4 - 39kg x 15 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 - 25kg x 15 reps

2 - 30kg x 10 reps

3 - 27.5kg x 15 reps

Hammer Curl (Dumbbell)

1 - 10kg x 13 reps

2 - 10kg x 13 reps

3 - 12.5kg x 12 reps

Rear Delt Reverse Fly (Cable)

1 - 4.5kg x 8 reps

2 - 6.8kg x 8 reps

3 - 6.8kg x 9 reps
 
14/ Jan/ 2025 - Food Log

Slowly increasing Fat to 90gms, added some peanut butter to add some fat.
@Npcclassicphysique champ, I take two capsules of fish oil per day. Do you mean that? or are you recommending adding fish like salmon?

Hitting the 200 grams of protein. 💪


FOODSCaloriesCarbsFatProteinCholestSodiumSugarFiber
Breakfast
Chicken breast, grilled, skinless, 150 g2640g8g44g144mg530mg0g0g
Coles - Burrito Tortilla Wraps, 43 g13321g4g3g0mg396mg2g1g
Coles - Mozarella Shredded Cheese, 30 g971g7g8g--144mg1g1g
Lunch
Coles - Iceberg Blend Salad, 75 gram172g1g0g----2g2g
Chinese - Fried Rice, 1 cup22843g3g7g32mg554mg1g2g
Chicken breast, grilled, skinless, 150 g2640g8g44g144mg530mg0g0g
Dinner
Zooper Dooper - No Sugar Zooper Dooper, 70 ml144g0g0g--14mg----
Bsc - Cookies & Cream, 60 gram2053g6g19g--189mg2g6g
Latte, 1 cup10310g4g7g17mg84mg10g0g
pure product - hydrolyzed wheybprotein isolate, 66 grams2182g1g60g2mg83mg1g--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram1546g12g5g--52mg4g--
Snacks
Oh So Natural Wholefoods (Aldi) - Peanut Butter - Crunchy (375g), 20 gram1242g11g5g--1mg0g2g
TOTALS182194g65g202g339mg2577mg23g14g
 
Very nice pulling workout. I like how you start with pull-ups, that's a great way to build strength, in your arms and back.
 
Good job on the training.

Next time, try reversing things. So don't start with pull-ups, finish with pull-ups instead.
 
Excellent job on a different foods. You're eating

just be careful on some of the ham. A lot of times they add preservatives.
 
Food picture looks absolutely delicious. Keep up the good work, man. You're improving day by day.
 
Excellent, I'm glad you're enjoying time with your family. That's crucial.
 
Try not to eat out very often.

The food out. There's no telling what they put in the food and it's not good for you.
 
Man, nice updates on the pictures. You've made some amazing improvements. Keep it going.
 
Definitely seeing you improve and you'll definitely hit 70 kg before you know it.

Still room to tighten up your diet, but you're getting there.
 
Hi all,

Posting my food log for the last two days.

Note: Thanks for the feedback about increasing protein and fats to improve the diet. I checked back with the coach, and the advice was to stay on 1500 calories as I am still in my cutting phase.

I will increase my calories in a few weeks when I start bulking. In the meantime, I started TRT this week.

Jan 15, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Coles - Mozarella Shredded Cheese, 30 g

97

1g

7g

8g

--

144mg

1g

1g

Coles - Burrito Tortilla Wraps, 43 g

133

21g

4g

3g

0mg

396mg

2g

1g

Lunch

Avocado, 50 g

80

4g

7g

1g

0mg

4mg

0g

3g

Coles - Iceberg Blend Salad, 75 gram

17

2g

1g

0g

--

--

2g

2g

Basmati rice, cooked, 100 g

129

28g

0g

3g

0mg

245mg

0g

0g

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Dinner

pure product - hydrolyzed wheybprotein isolate, 50 grams

165

2g

1g

45g

1mg

63mg

1g

--

lyttos - Greek Style Natural Yogurt- Lactose free, 1.2 gram

132

5g

11g

4g

--

44mg

4g

--

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

Snacks

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Quest Bar - Cookies and Cream - Quest, 60 gram

193

4g

8g

21g

--

--

--

13g

TOTALS

1619

88g

59g

181g

306mg

2041mg

27g

22g


Jan 16, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

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

Chicken breast, grilled, skinless, 156 g

275

0g

9g

46g

150mg

551mg

0g

0g

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

Lunch

Avocado, 50 g

80

4g

7g

1g

0mg

4mg

0g

3g

Raw Weight - Sweet Potato, 300 g

210

42g

0g

6g

0mg

30mg

17g

8g

Generic - Rump Steak (Cooked), 150 grams/1oz

268

0g

15g

32g

113mg

80mg

0g

0g

Dinner

pure product - hydrolyzed wheybprotein isolate, 50 grams

165

2g

1g

45g

1mg

63mg

1g

--

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

Snacks

Bsc - High Protein Low Carb Bar - Cookie Dough, 60 g

206

4g

6g

20g

--

3mg

3g

6g

TOTALS

1505

85g

50g

167g

264mg

1272mg

31g

21g
 

Attachments

  • 20250116_155721.webp
    20250116_155721.webp
    968.5 KB · Views: 11
Last edited:
Hi all,

Posting my food log for the last two days.

Note: Thanks for the feedback about increasing protein and fats to improve the diet. I checked back with the coach, and the advice was to stay on 1500 calories as I am still in my cutting phase.

I will increase my calories in a few weeks when I start bulking. In the meantime, I started TRT this week.

Jan 15, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Coles - Mozarella Shredded Cheese, 30 g

97

1g

7g

8g

--

144mg

1g

1g

Coles - Burrito Tortilla Wraps, 43 g

133

21g

4g

3g

0mg

396mg

2g

1g

Lunch

Avocado, 50 g

80

4g

7g

1g

0mg

4mg

0g

3g

Coles - Iceberg Blend Salad, 75 gram

17

2g

1g

0g

--

--

2g

2g

Basmati rice, cooked, 100 g

129

28g

0g

3g

0mg

245mg

0g

0g

Chicken breast, grilled, skinless, 150 g

264

0g

8g

44g

144mg

530mg

0g

0g

Dinner

pure product - hydrolyzed wheybprotein isolate, 50 grams

165

2g

1g

45g

1mg

63mg

1g

--

lyttos - Greek Style Natural Yogurt- Lactose free, 1.2 gram

132

5g

11g

4g

--

44mg

4g

--

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

Snacks

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Quest Bar - Cookies and Cream - Quest, 60 gram

193

4g

8g

21g

--

--

--

13g

TOTALS

1619

88g

59g

181g

306mg

2041mg

27g

22g


Jan 16, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

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

Chicken breast, grilled, skinless, 156 g

275

0g

9g

46g

150mg

551mg

0g

0g

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

Lunch

Avocado, 50 g

80

4g

7g

1g

0mg

4mg

0g

3g

Raw Weight - Sweet Potato, 300 g

210

42g

0g

6g

0mg

30mg

17g

8g

Generic - Rump Steak (Cooked), 150 grams/1oz

268

0g

15g

32g

113mg

80mg

0g

0g

Dinner

pure product - hydrolyzed wheybprotein isolate, 50 grams

165

2g

1g

45g

1mg

63mg

1g

--

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

Snacks

Bsc - High Protein Low Carb Bar - Cookie Dough, 60 g

206

4g

6g

20g

--

3mg

3g

6g

TOTALS

1505

85g

50g

167g

264mg

1272mg

31g

21g
@JBond24 while I respect your coach and your choices, you really should bea eating more fat. :D its just plain smart with your planned goals.

But overall you're doing well so far, if you feel this is your direction lets keep moving.
 
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