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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

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

Workouts:

15/Jan/2025 - Rest Day

16/Jan/2025 - Legs

Leg Extension (Machine)

1 - 50kg x 15 reps

2 - 57kg x 15 reps

3 - 70kg x 13 reps

4 - 43kg x 20 reps

Lying Leg Curl (Machine)

1 - 32kg x 20 reps

2 - 41kg x 12 reps

3 - 45kg x 12 reps

Hack Squat (Machine)

1 - 20kg x 15 reps

2 - 40kg x 16 reps

3 - 40kg x 20 reps

Straight Leg Deadlift

1 - 90kg x 9 reps

2 - 90kg x 8 reps

3 - 90kg x 8 reps

Seated Calf Raise

1 - 40kg x 20 reps

2 - 40kg x 20 reps

3 - 40kg x 20 reps

Lunge (Dumbbell)

1 - 24kg x 12 reps

2 - 24kg x 12 reps

3 - 24kg x 12 reps

4 - 24kg x 12 reps
 
Workouts:

15/Jan/2025 - Rest Day

16/Jan/2025 - Legs

Leg Extension (Machine)

1 - 50kg x 15 reps

2 - 57kg x 15 reps

3 - 70kg x 13 reps

4 - 43kg x 20 reps

Lying Leg Curl (Machine)

1 - 32kg x 20 reps

2 - 41kg x 12 reps

3 - 45kg x 12 reps

Hack Squat (Machine)

1 - 20kg x 15 reps

2 - 40kg x 16 reps

3 - 40kg x 20 reps

Straight Leg Deadlift

1 - 90kg x 9 reps

2 - 90kg x 8 reps

3 - 90kg x 8 reps

Seated Calf Raise

1 - 40kg x 20 reps

2 - 40kg x 20 reps

3 - 40kg x 20 reps

Lunge (Dumbbell)

1 - 24kg x 12 reps

2 - 24kg x 12 reps

3 - 24kg x 12 reps

4 - 24kg x 12 reps
A lot of deadlift volume 90kgs is impressive. :D power day.
 
@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.
@LevButlerov - thank you bro.

My body type is very stubborn about losing fat; it wasn't until we drastically reduced calories that I started seeing good results.
The plan is to keep losing BF and have a good lean bulking cycle... hopefully :)
 
@LevButlerov - thank you bro.

My body type is very stubborn about losing fat; it wasn't until we drastically reduced calories that I started seeing good results.
The plan is to keep losing BF and have a good lean bulking cycle... hopefully :)
Ironically you need fat to lose fat, it's a myth you don't need fats. If you go too low fats and low carbs, you'll not get good of any part of nutrition, either low carbs or low fat, you will have to pick one. :D
 
Week one on TRT is in the books.
I kicked things off with @Sassy's Pharmaceuticals Test E. It was Super smooth—no pip at all, which is a relief.
150mg per week and increasing to 200mg depending on how I feel.

Excited to see where this journey takes me! 💪🏼
 

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Ironically you need fat to lose fat, it's a myth you don't need fats. If you go too low fats and low carbs, you'll not get good of any part of nutrition, either low carbs or low fat, you will have to pick one. :D
@LevButlerov , I am definitely adding some good fat to the diet, even if I go over my macros a bit.

Started with some avocados and olive oil for the salads.

I am a bit confused about fish oil. Should I count the fish oil capsules as fat intake, or should I add some Salmon?
 
@LevButlerov , I am definitely adding some good fat to the diet, even if I go over my macros a bit.

Started with some avocados and olive oil for the salads.

I am a bit confused about fish oil. Should I count the fish oil capsules as fat intake, or should I add some Salmon?
@JBond24
fats you should get actual avocados not just oil bro

i drink fish oil straight liquid but you can do caps not sure others how they go
and salmon works belly fat
 
Week one on TRT is in the books.
I kicked things off with @Sassy's Pharmaceuticals Test E. It was Super smooth—no pip at all, which is a relief.
150mg per week and increasing to 200mg depending on how I feel.

Excited to see where this journey takes me! 💪🏼
@JBond24 Good log so far bro.....
 
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
@JBond24 awesome work right here!
 
Food log for the last 3 days, guys

Jan 17, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

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

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

Dinner

Green Salad - Green Salad, 100 g

23

2g

0g

2g

0mg

0mg

0g

2g

rump - rump steak, 300 gram

483

0g

27g

60g

0mg

2mg

0g

0g

Snacks

Avocado, 60 g

96

5g

9g

1g

0mg

4mg

0g

4g

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

TOTALS

1224

52g

53g

147g

19mg

714mg

21g

10g
Jan 18, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Egg white, 2 large

34

2g

0g

7g

0mg

110mg

0g

0g

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

206

4g

6g

20g

--

3mg

3g

6g

Coles - Burrito Tortilla Wraps, 43 g

133

21g

4g

3g

0mg

396mg

2g

1g

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

Coles - Mozarella Shredded Cheese, 30 g

97

1g

7g

8g

--

144mg

1g

1g

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Avocado, 60 g

96

5g

9g

1g

0mg

4mg

0g

4g

Lunch

Raw Weight - Sweet Potato, 230 g

161

32g

0g

4g

0mg

23mg

13g

6g

Boiled Chicken Breast, 130 gram(s)

215

0g

5g

40g

111mg

96mg

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

--

TOTALS

1466

93g

48g

160g

130mg

988mg

41g

20g
Jan 19, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

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

Quest Bar - Cookies and Cream - Quest, 60 gram

193

4g

8g

21g

--

--

--

13g

Lunch

Coles - Scotch filet, 160 gram

314

0g

6g

64g

--

--

--

--

Generic - Baked - Potato, 180 gram

168

38g

0g

4g

0mg

18mg

2g

4g

Dinner

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

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

132

5g

11g

4g

--

44mg

4g

--

TOTALS

1429

92g

42g

177g

19mg

770mg

27g

21g
 
Friday 17 Jan 25 – Rest Day

Saturday 18 Jan 25

- Fasted 45 mins cardio on the incline treadmill - Morning

Afternoon - Push


Incline Bench Press (Dumbbell)

1 - 20kg x 20 reps

2 - 22.5kg x 13 reps

3 - 25kg x 12 reps

4 - 27.5kg x 6 reps

5 - 17.5kg x 14 reps

Chest Fly (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 14 reps

Chest Dip

1 - 12 reps

2 - 12 reps

3 - 12 reps

Lateral Raise (Dumbbell)

1 - 10kg x 15 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

4 - 10kg x 15 reps

Triceps Pushdown

1 - 41kg x 12 reps

2 - 45kg x 12 reps

3 - 45kg x 12 reps

4 - 27kg x 20 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps



Sunday 19 Jan 25 – Pull

Pull Up

1 - 8 reps

2 - 8 reps

3 - 8 reps

Reverse Grip Lat Pulldown (Cable)

1 - 45kg x 12 reps

2 - 52kg x 12 reps

3 - 59kg 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

Rear Delt Reverse Fly (Cable)

1 - 9kg x 12 reps

2 - 9kg x 10 reps

3 - 9kg x 12 reps

Shrug (Dumbbell)

1 - 25kg x 15 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 15 reps

2 - 30kg x 11 reps

3 - 27.5kg x 15 reps

Hammer Curl (Dumbbell)

1 - 10kg x 15 reps

2 - 10kg x 13 reps

3 - 12.5kg x 12 reps
 
The plan for TRT was initially 250mg with 20 mg of Anavar as a pre-workout; however, after getting the bloodwork done and checking back with the coach, we decided to do a more moderate TRT until my Cholesterol returns to normal.

Current TRT at 150mg per week with bloodwork planned in 6 weeks.

I am pretty happy with the progress so far, and I hope I can keep most of the gains during TRT. I am still in a calorie deficit to get BF as low as possible before the next cycle, which is a bulking cycle.

Appreciate your thoughts......
 

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Food log for the last 3 days, guys

Jan 17, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

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

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

Dinner

Green Salad - Green Salad, 100 g

23

2g

0g

2g

0mg

0mg

0g

2g

rump - rump steak, 300 gram

483

0g

27g

60g

0mg

2mg

0g

0g

Snacks

Avocado, 60 g

96

5g

9g

1g

0mg

4mg

0g

4g

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

TOTALS

1224

52g

53g

147g

19mg

714mg

21g

10g
Jan 18, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Egg white, 2 large

34

2g

0g

7g

0mg

110mg

0g

0g

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

206

4g

6g

20g

--

3mg

3g

6g

Coles - Burrito Tortilla Wraps, 43 g

133

21g

4g

3g

0mg

396mg

2g

1g

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

Coles - Mozarella Shredded Cheese, 30 g

97

1g

7g

8g

--

144mg

1g

1g

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Avocado, 60 g

96

5g

9g

1g

0mg

4mg

0g

4g

Lunch

Raw Weight - Sweet Potato, 230 g

161

32g

0g

4g

0mg

23mg

13g

6g

Boiled Chicken Breast, 130 gram(s)

215

0g

5g

40g

111mg

96mg

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

--

TOTALS

1466

93g

48g

160g

130mg

988mg

41g

20g
Jan 19, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

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

Quest Bar - Cookies and Cream - Quest, 60 gram

193

4g

8g

21g

--

--

--

13g

Lunch

Coles - Scotch filet, 160 gram

314

0g

6g

64g

--

--

--

--

Generic - Baked - Potato, 180 gram

168

38g

0g

4g

0mg

18mg

2g

4g

Dinner

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

Blueberries, 1 cup

42

11g

0g

1g

0mg

1mg

7g

2g

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

132

5g

11g

4g

--

44mg

4g

--

TOTALS

1429

92g

42g

177g

19mg

770mg

27g

21g

Friday 17 Jan 25 – Rest Day

Saturday 18 Jan 25

- Fasted 45 mins cardio on the incline treadmill - Morning

Afternoon - Push


Incline Bench Press (Dumbbell)

1 - 20kg x 20 reps

2 - 22.5kg x 13 reps

3 - 25kg x 12 reps

4 - 27.5kg x 6 reps

5 - 17.5kg x 14 reps

Chest Fly (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 14 reps

Chest Dip

1 - 12 reps

2 - 12 reps

3 - 12 reps

Lateral Raise (Dumbbell)

1 - 10kg x 15 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

4 - 10kg x 15 reps

Triceps Pushdown

1 - 41kg x 12 reps

2 - 45kg x 12 reps

3 - 45kg x 12 reps

4 - 27kg x 20 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps



Sunday 19 Jan 25 – Pull

Pull Up

1 - 8 reps

2 - 8 reps

3 - 8 reps

Reverse Grip Lat Pulldown (Cable)

1 - 45kg x 12 reps

2 - 52kg x 12 reps

3 - 59kg 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

Rear Delt Reverse Fly (Cable)

1 - 9kg x 12 reps

2 - 9kg x 10 reps

3 - 9kg x 12 reps

Shrug (Dumbbell)

1 - 25kg x 15 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 15 reps

2 - 30kg x 11 reps

3 - 27.5kg x 15 reps

Hammer Curl (Dumbbell)

1 - 10kg x 15 reps

2 - 10kg x 13 reps

3 - 12.5kg x 12 reps
Your diet and training are good but diet needs less carbs more fats and training needs more cardio. :D
 
The plan for TRT was initially 250mg with 20 mg of Anavar as a pre-workout; however, after getting the bloodwork done and checking back with the coach, we decided to do a more moderate TRT until my Cholesterol returns to normal.

Current TRT at 150mg per week with bloodwork planned in 6 weeks.

I am pretty happy with the progress so far, and I hope I can keep most of the gains during TRT. I am still in a calorie deficit to get BF as low as possible before the next cycle, which is a bulking cycle.

Appreciate your thoughts......
@JBond24 cholesterol is NOT an issue at all if you're training and working hard at the gym, cholesterol and lipid #s are only an issue for older guys on the couch.

You look great in the pics but IMo a cut is better for you now than a bulk.
 
Hi all,

Food logs for the last few days, staying at around 100 calories per day, during TRT


Jan 20, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Latte, 0.5 cup

52

5g

2g

3g

8mg

42mg

5g

0g

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

206

4g

6g

20g

--

3mg

3g

6g

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

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

Lunch

Green Salad - Green Salad, 100 g

23

2g

0g

2g

0mg

0mg

0g

2g

Coles - Scotch filet, 160 gram

314

0g

6g

64g

--

--

--

--

Generic - Baked - Potato, 180 gram

168

38g

0g

4g

0mg

18mg

2g

4g

Dinner

lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram

143

5g

12g

4g

--

48mg

4g

--

Blueberries, 0.5 cup

21

5g

0g

0g

0mg

0mg

4g

1g

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

Snacks

Nut, cashew - raw, unsalted, 18 gram

108

4g

9g

3g

--

--

--

--

TOTALS

1512

87g

48g

176g

10mg

734mg

22g

15g
Jan 21, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

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

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

206

4g

6g

20g

--

3mg

3g

6g

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Lunch

Green Salad - Green Salad, 100 g

23

2g

0g

2g

0mg

0mg

0g

2g

Chicken breast, grilled, skinless, 160 g

282

0g

9g

47g

154mg

565mg

0g

0g

Generic - Baked - Potato, 170 gram

158

36g

0g

4g

0mg

17mg

2g

4g

Dinner

Nut, cashew - raw, unsalted, 18 gram

108

4g

9g

3g

--

--

--

--

Blueberries, 0.5 cup

21

5g

0g

0g

0mg

0mg

4g

1g

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram

143

5g

12g

4g

--

48mg

4g

--

TOTALS

1521

90g

53g

163g

173mg

1340mg

27g

15g
Jan 22, 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

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

Bsc - Cookies & Cream, 60 gram

205

3g

6g

19g

--

189mg

2g

6g

Lunch

Goya - Sancocho Stew - Sancocho Criollo, 1 cup

140

30g

1g

3g

0mg

980mg

0g

2g

Blueberries, 0.5 cup

21

5g

0g

0g

0mg

0mg

4g

1g

lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram

143

5g

12g

4g

--

48mg

4g

--

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

Dinner

BSC - Low Carb Protein bar Cookie Dough, 60 gram

207

4g

6g

19g

--

197mg

3g

7g

Chicken breast, grilled, skinless, 140 g

246

0g

8g

41g

134mg

494mg

0g

0g

TOTALS

1542

81g

50g

169g

153mg

2615mg

27g

18g
Jan 23, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Boiled Chicken Breast, 80 gram(s)

132

0g

3g

25g

68mg

59mg

0g

0g

Avocado, 50 g

80

4g

7g

1g

0mg

4mg

0g

3g

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

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

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Lunch

Chicken breast, grilled, skinless, 160 g

282

0g

9g

47g

154mg

565mg

0g

0g

Generic - Baked - Potato, 150 gram

140

32g

0g

4g

0mg

15mg

2g

3g

Dinner

pure product - hydrolyzed wheybprotein isolate, 50 grams

165

2g

1g

45g

1mg

63mg

1g

--

Blueberries, 0.5 cup

21

5g

0g

0g

0mg

0mg

4g

1g

lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram

143

5g

12g

4g

--

48mg

4g

--

Snacks

Quest Nutrition - Caramel Chocolate Chunk Bar, 60 gram

179

4g

6g

20g

--

303mg

1g

15g

TOTALS

1504

84g

54g

169g

240mg

1681mg

25g

24g
Jan 24, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

BSC - Low Carb Protein bar Cookie Dough, 60 gram

207

4g

6g

19g

--

197mg

3g

7g

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

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

Avocado, 50 g

80

4g

7g

1g

0mg

4mg

0g

3g

Lunch

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Generic - Baked - Potato, 150 gram

140

32g

0g

4g

0mg

15mg

2g

3g

Chicken breast, grilled, skinless, 140 g

246

0g

8g

41g

134mg

494mg

0g

0g

Dinner

Egg white, 3 large

51

2g

0g

11g

0mg

164mg

1g

0g

lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram

143

5g

12g

4g

--

48mg

4g

--

pure product - hydrolyzed wheybprotein isolate, 68 grams

225

2g

1g

62g

2mg

86mg

1g

--

Snacks

Zooper Dooper - No Sugar Zooper Dooper, 70 ml

14

4g

0g

0g

--

14mg

--

--

TOTALS

1468

85g

50g

165g

153mg

1646mg

24g

15g
 
Hi all,

Food logs for the last few days, staying at around 100 calories per day, during TRT


Jan 20, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Latte, 0.5 cup

52

5g

2g

3g

8mg

42mg

5g

0g

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

206

4g

6g

20g

--

3mg

3g

6g

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

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

Lunch

Green Salad - Green Salad, 100 g

23

2g

0g

2g

0mg

0mg

0g

2g

Coles - Scotch filet, 160 gram

314

0g

6g

64g

--

--

--

--

Generic - Baked - Potato, 180 gram

168

38g

0g

4g

0mg

18mg

2g

4g

Dinner

lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram

143

5g

12g

4g

--

48mg

4g

--

Blueberries, 0.5 cup

21

5g

0g

0g

0mg

0mg

4g

1g

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

Snacks

Nut, cashew - raw, unsalted, 18 gram

108

4g

9g

3g

--

--

--

--

TOTALS

1512

87g

48g

176g

10mg

734mg

22g

15g
Jan 21, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

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

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

206

4g

6g

20g

--

3mg

3g

6g

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Lunch

Green Salad - Green Salad, 100 g

23

2g

0g

2g

0mg

0mg

0g

2g

Chicken breast, grilled, skinless, 160 g

282

0g

9g

47g

154mg

565mg

0g

0g

Generic - Baked - Potato, 170 gram

158

36g

0g

4g

0mg

17mg

2g

4g

Dinner

Nut, cashew - raw, unsalted, 18 gram

108

4g

9g

3g

--

--

--

--

Blueberries, 0.5 cup

21

5g

0g

0g

0mg

0mg

4g

1g

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram

143

5g

12g

4g

--

48mg

4g

--

TOTALS

1521

90g

53g

163g

173mg

1340mg

27g

15g
Jan 22, 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

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

Bsc - Cookies & Cream, 60 gram

205

3g

6g

19g

--

189mg

2g

6g

Lunch

Goya - Sancocho Stew - Sancocho Criollo, 1 cup

140

30g

1g

3g

0mg

980mg

0g

2g

Blueberries, 0.5 cup

21

5g

0g

0g

0mg

0mg

4g

1g

lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram

143

5g

12g

4g

--

48mg

4g

--

pure product - hydrolyzed wheybprotein isolate, 66 grams

218

2g

1g

60g

2mg

83mg

1g

--

Dinner

BSC - Low Carb Protein bar Cookie Dough, 60 gram

207

4g

6g

19g

--

197mg

3g

7g

Chicken breast, grilled, skinless, 140 g

246

0g

8g

41g

134mg

494mg

0g

0g

TOTALS

1542

81g

50g

169g

153mg

2615mg

27g

18g
Jan 23, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

Boiled Chicken Breast, 80 gram(s)

132

0g

3g

25g

68mg

59mg

0g

0g

Avocado, 50 g

80

4g

7g

1g

0mg

4mg

0g

3g

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

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

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Lunch

Chicken breast, grilled, skinless, 160 g

282

0g

9g

47g

154mg

565mg

0g

0g

Generic - Baked - Potato, 150 gram

140

32g

0g

4g

0mg

15mg

2g

3g

Dinner

pure product - hydrolyzed wheybprotein isolate, 50 grams

165

2g

1g

45g

1mg

63mg

1g

--

Blueberries, 0.5 cup

21

5g

0g

0g

0mg

0mg

4g

1g

lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram

143

5g

12g

4g

--

48mg

4g

--

Snacks

Quest Nutrition - Caramel Chocolate Chunk Bar, 60 gram

179

4g

6g

20g

--

303mg

1g

15g

TOTALS

1504

84g

54g

169g

240mg

1681mg

25g

24g
Jan 24, 2025

FOODS

Calories

Carbs

Fat

Protein

Cholest

Sodium

Sugar

Fiber

Breakfast

BSC - Low Carb Protein bar Cookie Dough, 60 gram

207

4g

6g

19g

--

197mg

3g

7g

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

Aldi Berg Leg Ham - Leg Ham, 26 gram

29

0g

1g

5g

--

--

--

--

Avocado, 50 g

80

4g

7g

1g

0mg

4mg

0g

3g

Lunch

Latte, 1 cup

103

10g

4g

7g

17mg

84mg

10g

0g

Generic - Baked - Potato, 150 gram

140

32g

0g

4g

0mg

15mg

2g

3g

Chicken breast, grilled, skinless, 140 g

246

0g

8g

41g

134mg

494mg

0g

0g

Dinner

Egg white, 3 large

51

2g

0g

11g

0mg

164mg

1g

0g

lyttos - Greek Style Natural Yogurt- Lactose free, 1.3 gram

143

5g

12g

4g

--

48mg

4g

--

pure product - hydrolyzed wheybprotein isolate, 68 grams

225

2g

1g

62g

2mg

86mg

1g

--

Snacks

Zooper Dooper - No Sugar Zooper Dooper, 70 ml

14

4g

0g

0g

--

14mg

--

--

TOTALS

1468

85g

50g

165g

153mg

1646mg

24g

15g
@JBond24 food log is legit you putting it all there, but fats still low. :D

have you been training cardio?
 
A lot of good nutrition nice update
 
Workouts are going well so far.
Doing Cardio after the workouts for at least 20 mins incline treadmill.


20/Jan/25

Legs


Leg Extension (Machine)

1 - 50kg x 15 reps

2 - 60kg x 15 reps

3 - 70kg x 14 reps

4 - 43kg x 20 reps

Seated Leg Curl (Machine)

1 - 35kg x 15 reps

2 - 40kg x 13 reps

3 - 40kg x 15 reps

Hack Squat (Machine)

1 - 40kg x 15 reps

2 - 45kg x 12 reps

3 - 45kg x 20 reps

Straight Leg Deadlift

1 - 90kg x 8 reps

2 - 90kg x 8 reps

3 - 100kg 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

5 - 4kg x 12 reps

6 - 24kg x 12 reps

Calf Press (Machine)

1 - 70kg x 20 reps

2 - 80kg x 20 reps

3 - 80kg x 20 reps


21/ Jan/ 25 – Rest Day

22/ Jan/ 25 – Push


Incline Bench Press (Dumbbell)

1 - 20kg x 20 reps

2 - 22.5kg x 14 reps

3 - 25kg x 12 reps

4 - 27.5kg x 6 reps

5 - 17.5kg x 14 reps

Chest Fly (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 13 reps

3 - 12.5kg x 15 reps

Chest Dip

1 - 13 reps

2 - 12 reps

3 - 12 reps

Lateral Raise (Dumbbell)

1 - 10kg x 15 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

4 - 10kg x 15 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 45kg x 12 reps

3 - 45kg x 12 reps

4 - 27kg x 21 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

23/Jan/25 - Rest Day – 45 mins fasted incline treadmill

24/Jan/25 – Pull


Pull Up

1 - 9 reps

2 - 8 reps

3 - 8 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Shrug (Dumbbell)

1 - 25kg x 15 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 17 reps

2 - 30kg x 12 reps

3 - 27.5kg x 15 reps

Hammer Curl (Dumbbell)

1 - 10kg x 15 reps

2 - 10kg x 15 reps

3 - 12.5kg x 12 reps

Lat Pulldown (Cable)

1 - 52kg x 20 reps

2 - 59kg x 12 reps

3 - 66kg x 12 reps

Rear Delt Reverse Fly (Cable)

1 - 9kg x 12 reps

2 - 9kg x 12 reps

3 - 9kg x 13 reps


25/Jan/25 – Legs


Leg Extension (Machine)

1 - 50kg x 15 reps

2 - 60kg x 15 reps

3 - 70kg x 15 reps

Seated Leg Curl (Machine)

1 - 40kg x 15 reps

2 - 40kg x 15 reps

3 - 40kg x 15 reps

Hack Squat (Machine)

1 - 40kg x 15 reps

2 - 45kg x 15 reps

3 - 45kg x 20 reps

Lunge (Dumbbell)

1 - 24kg x 14 reps

2 - 24kg x 14 reps

3 - 24kg x 14 reps

4 - 24kg x 14 reps

5 - 24kg x 14 reps

6 - 24kg x 14 reps

Calf Press (Machine)

1 - 70kg x 20 reps

2 - 80kg x 20 reps

3 - 80kg x 20 reps

Leg Press (Machine)

1 - 80kg x 15 reps

2 - 120kg x 12 reps

3 - 120kg x 12 reps
 
I've been feeling great during TRT. This is my second week on TRT at 150mg per week of Test e.
I am happy that I can still lift the same weight as before and improve in some exercises, doing more reps or gaining more weight.

I am now at 69.5kgs. My goal was to get to 70kgs, so I need to check with the coach what the plan is going forward.
 

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