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Approved Log JTG Recomp Cycle Log

g2g power top log
 
please TOP gun the updates never ever stop it
 
Heres todays log guy. Thanks everyone for the support. I've been listening to Steve and Mobsters podcast the past couple of days trying to soak up as much info as possible. Good shit on there.


7/4 Tuesday
Golf yesterday absolutely drained me so i slept in today and chilled in the bed for a little bit, no work because holiday. I got up feeling like a fat bitch ( body dismorphia i guess) so decided to do a fasted workout today, so because its already 12:30, calories will likely be very low today

12:30 chest
Flat bench going light today
135x20 225x10 245x6 235x8 225x9 195x11
Cable Decline flys, slow and controled with 1 sec squeeze at end of each rep
45x20 50x20 55x16 55x18
Normal fly on machine
100x15 80x30 90x20
No incline today due to shoulder pain

45 minutes of medium to high intensity cardio

3:00 first meal
6 oz cooked chicken breast, 140g rice
5:00
Quest bar. Premier protein shake
9:00
6 oz chicken, 140g rice

Again because of the late start to the day and then doing a fasted workout and cardio, calories are very low today, i didn't want to eat a shit ton of food and try to fit in 2500 calories in the short amount of time i had so i kept meals normal, also went swimming for about an hour so definitely burnt some calories today

Totals 1100 calories, 162g protein, 103g carbs, 24g fats
 
keep it tight bro
 
7/5 Wednesday
2nd pin today, no pip at all, hoping to see good results from this dragon pharma gear. Also starting taking the cardazol from n2bm today so i will let yall know how that goes

5:30
4 eggs, ratio yogurt (50g)
10:00
Green apple, Premier protein shake (30g)
12:30
6 oz chicken breast, 140g rice (56g)
3:15
Premier protein shake (30g)
5:15
6 oz chicken breast, 140g rice (56g) bro i can eat this shit all day everyday.
8:30
Watermelon. 2x chicken burrito with carb balanced tortilla (58g)

Totals: 2100 calories. 282g protein. 142g NET carbs. 50g fats

Protein is high for the calories so i added the protein beside each meal so yall can see the break down, and i actually use a scale to weigh the chicken and rice so its accurate, i even weigh the bbq sauce i put on my burrito to make sure my shit is as accurate as possible.


Workout. Back and shoulders
Pull ups
12. 9
Seated row
100x20 140x20 170x20 190x20
Lat pulldowns
120x17 140x15 150x13
Face pulls
120x30 140x25 150x20
Lateral delt raise
15x30 20x25 20x23
Bent over row
135x20 185x12 205x10 135x20
More lateral delt raises
15x30 20x10

Again, i only isolate the front delt once every week or 2 because of shoulder pain. I do enough bench press tho i think my front delt gets plenty of work. That was my first time doing bent over rows, so not sure how those number look. They felt good tho.

Would also like to add that almost all of my sets for every workout i do is taken to failure or very very close to failure, i do take a good amount of rest time in between set tho so that im as close to 100% as possible for the next set to give it my all. I have found this method is what best works for me.
 
Jtgjtg3428 said:
Heres todays log guy. Thanks everyone for the support. I've been listening to Steve and Mobsters podcast the past couple of days trying to soak up as much info as possible. Good shit on there.


7/4 Tuesday
Golf yesterday absolutely drained me so i slept in today and chilled in the bed for a little bit, no work because holiday. I got up feeling like a fat bitch ( body dismorphia i guess) so decided to do a fasted workout today, so because its already 12:30, calories will likely be very low today

12:30 chest
Flat bench going light today
135x20 225x10 245x6 235x8 225x9 195x11
Cable Decline flys, slow and controled with 1 sec squeeze at end of each rep
45x20 50x20 55x16 55x18
Normal fly on machine
100x15 80x30 90x20
No incline today due to shoulder pain

45 minutes of medium to high intensity cardio

3:00 first meal
6 oz cooked chicken breast, 140g rice
5:00
Quest bar. Premier protein shake
9:00
6 oz chicken, 140g rice

Again because of the late start to the day and then doing a fasted workout and cardio, calories are very low today, i didn't want to eat a shit ton of food and try to fit in 2500 calories in the short amount of time i had so i kept meals normal, also went swimming for about an hour so definitely burnt some calories today

Totals 1100 calories, 162g protein, 103g carbs, 24g fats
Click to expand...

why are you so low in calories? i know you feeling bad today but if you want a day where you lean out go HIGH fater lower carbs thats fast mimic diet 150grams protein 110 grams fat and almost 0 carbs that would be what you want to do.

Dont train so hard when you're low calorie you might ruin your metabolic rate and start gaining fat, t3/t4 levels will crash.
 
Npcclassicphysique champ said:
why are you so low in calories? i know you feeling bad today but if you want a day where you lean out go HIGH fater lower carbs thats fast mimic diet 150grams protein 110 grams fat and almost 0 carbs that would be what you want to do.

Dont train so hard when you're low calorie you might ruin your metabolic rate and start gaining fat, t3/t4 levels will crash.
Click to expand...
I had a small window of time for eating since i slept in then did a fasted workout, didn't get out of gym till 2:30 and had to be in bed by 10 for work, i didn't want to cram in 2k calories in that short of time period.
BUT this is the type of shit im looking for, i will 100% take this into consideration next time something like this happens and i have a lower calorie day. Higher fats, lower carbs. Thanks bro
 
Jtgjtg3428 said:
Heres todays log guy. Thanks everyone for the support. I've been listening to Steve and Mobsters podcast the past couple of days trying to soak up as much info as possible. Good shit on there.


7/4 Tuesday
Golf yesterday absolutely drained me so i slept in today and chilled in the bed for a little bit, no work because holiday. I got up feeling like a fat bitch ( body dismorphia i guess) so decided to do a fasted workout today, so because its already 12:30, calories will likely be very low today

12:30 chest
Flat bench going light today
135x20 225x10 245x6 235x8 225x9 195x11
Cable Decline flys, slow and controled with 1 sec squeeze at end of each rep
45x20 50x20 55x16 55x18
Normal fly on machine
100x15 80x30 90x20
No incline today due to shoulder pain

45 minutes of medium to high intensity cardio

3:00 first meal
6 oz cooked chicken breast, 140g rice
5:00
Quest bar. Premier protein shake
9:00
6 oz chicken, 140g rice

Again because of the late start to the day and then doing a fasted workout and cardio, calories are very low today, i didn't want to eat a shit ton of food and try to fit in 2500 calories in the short amount of time i had so i kept meals normal, also went swimming for about an hour so definitely burnt some calories today

Totals 1100 calories, 162g protein, 103g carbs, 24g fats
Click to expand...

lay off the shoulders for a week
 
I had a small window of time for eating since i slept in then did a fasted workout, didn't get out of gym till 2:30 and had to be in bed by 10 for work, i didn't want to cram in 2k calories in that short of time period.
BUT this is the type of shit im looking for, i will 100% take this into consideration next time something like this happens and i have a lower calorie day. Higher fats, lower carbs. Thanks bro
Click to expand...

bros that makes sense actually shorter eating time
 
I had a small window of time for eating since i slept in then did a fasted workout, didn't get out of gym till 2:30 and had to be in bed by 10 for work, i didn't want to cram in 2k calories in that short of time period.
BUT this is the type of shit im looking for, i will 100% take this into consideration next time something like this happens and i have a lower calorie day. Higher fats, lower carbs. Thanks bro
Click to expand...

if you have a low calorie day make sure to up the fats and cut the carbs or youll lose mass
 
good update but you should extend eating window if you cant get enough food
 
g2g log push it dont worry about timinig of food so much
 
love the updates my man
 
7/6 Thursday
5:30
4 eggs, ratio protein yogurt
9:15
Quest bar, green apple
12:30
6 oz chicken breast, 170g rice
3:00
Premier protein shake
5:30
6 oz chicken breast, 170g rice
8:45
1 orange, watermelon. Tuna sandwich (natures own whole wheat bread 100 cal per 2 slices, im not a savage i need some bread with my tuna and this is the lowest calorie bread i could find)

Totals: 2150 calories, 261g protein, 192g net carbs, 51g fats
A little high on the carbs today because the extra fruit at last meal, and i ate more rice then normal. 170g each meal vs 140g rice i usually do




Arms
Triceps extention
55x20 60x25 70x22 80x18
Alt db curl
40x15 40x12 45x10
Overhead triceps extention
110x15 120x10 100x17
Db hammer curl
45x15 45x13
Barbell Reverse curl
45x35 45x25
24 minutes cardio
18k steps at work
 
Food pic for yall, chicken and rice baby! 20230706_215208.webp
 
Bros i got a question. i got bored on a break at work and was looking into those maintenance calorie calculators things were you plug in your stats and activity level and it tells your your maintenance calories. Now theres no way in hell this crap is accurate, these calculators are telling me my maintenance calories are anywhere from 3k to 3500 calories. Now yall see what im eating, im usually around 2300 calories a day, so if that were the case i would be shredding fat. I lift weights 6 days a week, cardio 5 days a week. And i usually go hiking in the mountains on sundays, also i average 12k to 20k steps at work so i put that i am very active.
I just wanted yalls opinion on this and if these calculators are accurate.
 
Friday 7/7
5:45
4eggs, ratio protein yogurt
8:00
Anabar, 170g cantaloupe, Premier protein shake
12:45
6 oz chicken breast, 140g rice
3:30
170g cantaloupe. Premier protein shake
5:30
6 oz chicken breast, 140g rice
8:30
2x chicken burrito with carb balanced tortillas

Totals: 2250 calories, 303g protein, 151g net carbs, 61g fats

Chest
Flat bench
135x15 225x10 300x2 275x4 275x3 245x6
225x8
Incline bench
135x15 175x10 195x8 175x9
Decline flys
55x20 60x15 60x12

15k steps


I dont know if its from the anavar kicking in or maybe the cardazol, not sure but i felt insane today, like fucking superman, got to the gym after working a 12 hour shift and felt like Ronnie Colman, so i went heavy on bench today, i should have gone for a 3rd rep on 300 but my spotter was weak af and i didn't think he would be able to pick up 300 pounds off of me.
Im feeling good!
 
Jtgjtg3428 said:
Friday 7/7
5:45
4eggs, ratio protein yogurt
8:00
Anabar, 170g cantaloupe, Premier protein shake
12:45
6 oz chicken breast, 140g rice
3:30
170g cantaloupe. Premier protein shake
5:30
6 oz chicken breast, 140g rice
8:30
2x chicken burrito with carb balanced tortillas

Totals: 2250 calories, 303g protein, 151g net carbs, 61g fats

Chest
Flat bench
135x15 225x10 300x2 275x4 275x3 245x6
225x8
Incline bench
135x15 175x10 195x8 175x9
Decline flys
55x20 60x15 60x12

15k steps


I dont know if its from the anavar kicking in or maybe the cardazol, not sure but i felt insane today, like fucking superman, got to the gym after working a 12 hour shift and felt like Ronnie Colman, so i went heavy on bench today, i should have gone for a 3rd rep on 300 but my spotter was weak af and i didn't think he would be able to pick up 300 pounds off of me.
Im feeling good!
Click to expand...

cardazol makes me feel like an animal in the gym, more guys should use it, it's like preworkout hardcore
 
g2g log meals up
 
keep this updated playa
 
for sure one of the best logs we have for recomp dont stop
 
waiting on more updates
 
7/8 Saturday
8:00
4 eggs, ratio yogurt
9:30
Apple and 1 tablespoon of peanut butter for preworkout
1:30
Fruit, quest bar, protein shake
4:00
6 oz chicken, 160g rice
5:30
Quest bar, Premier protein shake
8:00
Orange, 6 oz chicken 160g rice

Totals: 2300 calories, 271g protein, 204g net carbs, 67g fats





Back and shoulders
7 minutes cardio to get some blood flowing
Pullups
10
Deadlifts (my first time ever deadlifting so taking it slow)
135x15 225x8 315x6 225x12
Pull ups (overhand)
14, 9
Chinups (underhand)
10, 9
Lat pulldowns
110x22 140x15 170x12 180x10
Facepulls
100x 30 120x25 140x25
Lateral delt raises
15x30 15x25 20x20
Cable rows
110x15 130x11 120x15
Seated single arm rows
100x20 150x15 170x15
More lateral delt raises
20x20 20x25
Throwing in some biceps cause why not
Easy curl bar
50x25 50x15 60x15 60x15
Hammer curl
120x15 120x12

Had a solid workout, was working out with a friend today and he definitely pushed me hard, deadlifting was fun af, will definitely start doing it more, 315 for 6, probably could have got 9 or 10 but didn't want to push my self to hard since its my first time. Will give it a couple more sessions before i go near my max. I'm hoping for around 450-500
 
Jtgjtg3428 said:
7/8 Saturday
8:00
4 eggs, ratio yogurt
9:30
Apple and 1 tablespoon of peanut butter for preworkout
1:30
Fruit, quest bar, protein shake
4:00
6 oz chicken, 160g rice
5:30
Quest bar, Premier protein shake
8:00
Orange, 6 oz chicken 160g rice

Totals: 2300 calories, 271g protein, 204g net carbs, 67g fats





Back and shoulders
7 minutes cardio to get some blood flowing
Pullups
10
Deadlifts (my first time ever deadlifting so taking it slow)
135x15 225x8 315x6 225x12
Pull ups (overhand)
14, 9
Chinups (underhand)
10, 9
Lat pulldowns
110x22 140x15 170x12 180x10
Facepulls
100x 30 120x25 140x25
Lateral delt raises
15x30 15x25 20x20
Cable rows
110x15 130x11 120x15
Seated single arm rows
100x20 150x15 170x15
More lateral delt raises
20x20 20x25
Throwing in some biceps cause why not
Easy curl bar
50x25 50x15 60x15 60x15
Hammer curl
120x15 120x12

Had a solid workout, was working out with a friend today and he definitely pushed me hard, deadlifting was fun af, will definitely start doing it more, 315 for 6, probably could have got 9 or 10 but didn't want to push my self to hard since its my first time. Will give it a couple more sessions before i go near my max. I'm hoping for around 450-500
Click to expand...

450-500 thats big style for sure
 
7/9 Sunday
8:00
4 eggs, ratio protein yogurt
10:30
Seeq whey protein shake, 1 1/2 scoop
12:30
6 oz serlion, plain baked potato

45 minutes of cardio

3:00
6 oz chicken 140g rice
5:15
Quest bar, Premier protein shake, orange
7:30
Spaghetti, i didn't want to eat it tbh but my mom cooked and i dont want to turn down moms cooking. Was a small plate but im not even going to try to calculate the macros on it, so totals will be without the Spaghetti, but like i said it was a very small plate
And ate an anabar for dessert lol

Totals without spaghetti: 2150 calories, 254g protein, 153g net carbs, 66g fats

Even with the spaghetti, i should be around 2400 calories for today. I didn't have a cheat meal this week, which is very hard for me to be honest, but im seeing great results already and that just motivated the fuck out of me, the motivation made me not want to cheat, but i will consider the Spaghetti a cheat meal.
 
July 10 Monday
5:30
4 eggs, ratio protein yogurt
9:00
Apple, Premier protein shake, quest bar
12:30
6 oz chicken breast, 140g rice
3:15
Premier protein shake
5:30
6 oz chicken breast, 140g rice
8:30
2x chicken burrito with carb balanced tortilla. Orange

And i didn't forget. Vegetables are being added to the diet soon

Totals: 2250 calories, 302g protein, 157g net carbs, 59g fats




Arms
Tryin something new, really want to grow my biceps so doing all bicep movements first, then triceps
Alt db curl
40x15 45x10 45x8
Single arm preacher curl
30x15 35x11 40x8
Ez curl bar close grip
50x25 60x20
Hammer curl rope
100x12 90x18

Triceps extention rope
55x30 70x18 80x12
Extention with straight bar
90x20 110x16 112x12
Single arm
25x12 25x12 30x10
Reverse grip single arm
30x10
 
Jtgjtg3428 said:
7/9 Sunday
8:00
4 eggs, ratio protein yogurt
10:30
Seeq whey protein shake, 1 1/2 scoop
12:30
6 oz serlion, plain baked potato

45 minutes of cardio

3:00
6 oz chicken 140g rice
5:15
Quest bar, Premier protein shake, orange
7:30
Spaghetti, i didn't want to eat it tbh but my mom cooked and i dont want to turn down moms cooking. Was a small plate but im not even going to try to calculate the macros on it, so totals will be without the Spaghetti, but like i said it was a very small plate
And ate an anabar for dessert lol

Totals without spaghetti: 2150 calories, 254g protein, 153g net carbs, 66g fats

Even with the spaghetti, i should be around 2400 calories for today. I didn't have a cheat meal this week, which is very hard for me to be honest, but im seeing great results already and that just motivated the fuck out of me, the motivation made me not want to cheat, but i will consider the Spaghetti a cheat meal.
Click to expand...

"Totals without spaghetti" come on :) cant do a total without it bro but still good
 
Jtgjtg3428 said:
July 10 Monday
5:30
4 eggs, ratio protein yogurt
9:00
Apple, Premier protein shake, quest bar
12:30
6 oz chicken breast, 140g rice
3:15
Premier protein shake
5:30
6 oz chicken breast, 140g rice
8:30
2x chicken burrito with carb balanced tortilla. Orange

And i didn't forget. Vegetables are being added to the diet soon

Totals: 2250 calories, 302g protein, 157g net carbs, 59g fats




Arms
Tryin something new, really want to grow my biceps so doing all bicep movements first, then triceps
Alt db curl
40x15 45x10 45x8
Single arm preacher curl
30x15 35x11 40x8
Ez curl bar close grip
50x25 60x20
Hammer curl rope
100x12 90x18

Triceps extention rope
55x30 70x18 80x12
Extention with straight bar
90x20 110x16 112x12
Single arm
25x12 25x12 30x10
Reverse grip single arm
30x10
Click to expand...

this one is the best workout i've seen
 
Guys, this is a pic i took last night (after that spaghetti btw), all i did was cardio yesterday so no pump, and the angle is shitty, but if you look closely you can see my abs just barely starting to come through. THIS IS HUGE FOR ME!! I noticed them a couple days ago and thought i was trippen, 5 years ago i was 270 pounds with no muscle, when i started to workout i couldn't even get up 80 pounds on bench, now my fucking abs are just barely coming in, i think the main factor is getting my diet dialed, thanks to yall!
I plan on shaving my body soon and getting some pics when i actually have a pump and in better lighting so be on the look out for those!Snapchat-1402996110.webp
 
Guys, this is a pic i took last night (after that spaghetti btw), all i did was cardio yesterday so no pump, and the angle is shitty, but if you look closely you can see my abs just barely starting to come through. THIS IS HUGE FOR ME!! I noticed them a couple days ago and thought i was trippen, 5 years ago i was 270 pounds with no muscle, when i started to workout i couldn't even get up 80 pounds on bench, now my fucking abs are just barely coming in, i think the main factor is getting my diet dialed, thanks to yall!
I plan on shaving my body soon and getting some pics when i actually have a pump and in better lighting so be on the look out for those!
Click to expand...

bros you looking solid strong
 
Guys, this is a pic i took last night (after that spaghetti btw), all i did was cardio yesterday so no pump, and the angle is shitty, but if you look closely you can see my abs just barely starting to come through. THIS IS HUGE FOR ME!! I noticed them a couple days ago and thought i was trippen, 5 years ago i was 270 pounds with no muscle, when i started to workout i couldn't even get up 80 pounds on bench, now my fucking abs are just barely coming in, i think the main factor is getting my diet dialed, thanks to yall!
I plan on shaving my body soon and getting some pics when i actually have a pump and in better lighting so be on the look out for those!
Click to expand...

you're beast more very thick and lean
 
Guys, this is a pic i took last night (after that spaghetti btw), all i did was cardio yesterday so no pump, and the angle is shitty, but if you look closely you can see my abs just barely starting to come through. THIS IS HUGE FOR ME!! I noticed them a couple days ago and thought i was trippen, 5 years ago i was 270 pounds with no muscle, when i started to workout i couldn't even get up 80 pounds on bench, now my fucking abs are just barely coming in, i think the main factor is getting my diet dialed, thanks to yall!
I plan on shaving my body soon and getting some pics when i actually have a pump and in better lighting so be on the look out for those!
Click to expand...

growing strong im happy to see it
 
Guys, this is a pic i took last night (after that spaghetti btw), all i did was cardio yesterday so no pump, and the angle is shitty, but if you look closely you can see my abs just barely starting to come through. THIS IS HUGE FOR ME!! I noticed them a couple days ago and thought i was trippen, 5 years ago i was 270 pounds with no muscle, when i started to workout i couldn't even get up 80 pounds on bench, now my fucking abs are just barely coming in, i think the main factor is getting my diet dialed, thanks to yall!
I plan on shaving my body soon and getting some pics when i actually have a pump and in better lighting so be on the look out for those!
Click to expand...

POWERFUL very POWERFUL LOOK
 
Guys, this is a pic i took last night (after that spaghetti btw), all i did was cardio yesterday so no pump, and the angle is shitty, but if you look closely you can see my abs just barely starting to come through. THIS IS HUGE FOR ME!! I noticed them a couple days ago and thought i was trippen, 5 years ago i was 270 pounds with no muscle, when i started to workout i couldn't even get up 80 pounds on bench, now my fucking abs are just barely coming in, i think the main factor is getting my diet dialed, thanks to yall!
I plan on shaving my body soon and getting some pics when i actually have a pump and in better lighting so be on the look out for those!
Click to expand...

g2g real recomp body here
 
Jtgjtg3428 said:
Friday 7/7
5:45
4eggs, ratio protein yogurt
8:00
Anabar, 170g cantaloupe, Premier protein shake
12:45
6 oz chicken breast, 140g rice
3:30
170g cantaloupe. Premier protein shake
5:30
6 oz chicken breast, 140g rice
8:30
2x chicken burrito with carb balanced tortillas

Totals: 2250 calories, 303g protein, 151g net carbs, 61g fats

Chest
Flat bench
135x15 225x10 300x2 275x4 275x3 245x6
225x8
Incline bench
135x15 175x10 195x8 175x9
Decline flys
55x20 60x15 60x12

15k steps


I dont know if its from the anavar kicking in or maybe the cardazol, not sure but i felt insane today, like fucking superman, got to the gym after working a 12 hour shift and felt like Ronnie Colman, so i went heavy on bench today, i should have gone for a 3rd rep on 300 but my spotter was weak af and i didn't think he would be able to pick up 300 pounds off of me.
Im feeling good!
Click to expand...

I have spotters who left less than me but they wont have to pull all of it unless I tear a muscle
 
Jtgjtg3428 said:
Friday 7/7
5:45
4eggs, ratio protein yogurt
8:00
Anabar, 170g cantaloupe, Premier protein shake
12:45
6 oz chicken breast, 140g rice
3:30
170g cantaloupe. Premier protein shake
5:30
6 oz chicken breast, 140g rice
8:30
2x chicken burrito with carb balanced tortillas

Totals: 2250 calories, 303g protein, 151g net carbs, 61g fats

Chest
Flat bench
135x15 225x10 300x2 275x4 275x3 245x6
225x8
Incline bench
135x15 175x10 195x8 175x9
Decline flys
55x20 60x15 60x12

15k steps


I dont know if its from the anavar kicking in or maybe the cardazol, not sure but i felt insane today, like fucking superman, got to the gym after working a 12 hour shift and felt like Ronnie Colman, so i went heavy on bench today, i should have gone for a 3rd rep on 300 but my spotter was weak af and i didn't think he would be able to pick up 300 pounds off of me.
Im feeling good!
Click to expand...

I have spotters who left less than me but they wont have to pull all of it unless I tear a muscle
 
7/11 Tuesday 210 bw
5:30
4 eggs, ratio yogurt
8:45
Apple, quest bar, Premier protein shake
12:00
6 oz chicken breast, 100g rice, 3oz raw carrots
3:00
Premier protein shake, no cow bar
5:30
6oz chicken breast, 100g rice, 3oz raw carrots
8:30
A peach, tuna sandwich

Totals: 2260 calories, 294g protein, 162g net carbs, 57g fats




Chest workout
Flat bench going lighter today. Back is sunburnt af and is blistered up so benching is super uncomfortable
135x15 225x12 245x8 275x4 225x8 225x6
Decline flys
45x20 50x17 55x16 55x12

Not much today for the gym, got there late so didn't have much time, and being sunburnt made it super uncomfortable. But still got a good chest pump in.
 
7/12 Wednesday
5:45
4 eggs. Ratio yogurt
8:45
Apple, Premier protein shake
12:15
6 oz chicken, 120g rice, 3oz raw carrots
2:45
Quest bar, Premier protein shake
5:00
6 oz chicken, 120g rice, 3oz raw carrots
8:30
8 oz chicken breast, an orange

Totals: 2200 calories, 313g protein, 147g net carbs, 58g fats


Workout, back
Lat pulldowns
120x20 150x20 170x12 190x10
Side delt raises
15x30 15x25 20x20
Rear delt fly
80x20 100x14
Cable row
120x20 140x17 150x15
Seated machine row single arm
140x20 170x18 190x12
Gym was packed so it was a lighter day
 
Jtgjtg3428 said:
7/11 Tuesday 210 bw
5:30
4 eggs, ratio yogurt
8:45
Apple, quest bar, Premier protein shake
12:00
6 oz chicken breast, 100g rice, 3oz raw carrots
3:00
Premier protein shake, no cow bar
5:30
6oz chicken breast, 100g rice, 3oz raw carrots
8:30
A peach, tuna sandwich

Totals: 2260 calories, 294g protein, 162g net carbs, 57g fats




Chest workout
Flat bench going lighter today. Back is sunburnt af and is blistered up so benching is super uncomfortable
135x15 225x12 245x8 275x4 225x8 225x6
Decline flys
45x20 50x17 55x16 55x12

Not much today for the gym, got there late so didn't have much time, and being sunburnt made it super uncomfortable. But still got a good chest pump in.
Click to expand...

sunburn is the worst, put some honey on it helped me

diet is clean high protein is important
 
g2g log POWAAAAA
 
Jtgjtg3428 said:
7/12 Wednesday
5:45
4 eggs. Ratio yogurt
8:45
Apple, Premier protein shake
12:15
6 oz chicken, 120g rice, 3oz raw carrots
2:45
Quest bar, Premier protein shake
5:00
6 oz chicken, 120g rice, 3oz raw carrots
8:30
8 oz chicken breast, an orange

Totals: 2200 calories, 313g protein, 147g net carbs, 58g fats


Workout, back
Lat pulldowns
120x20 150x20 170x12 190x10
Side delt raises
15x30 15x25 20x20
Rear delt fly
80x20 100x14
Cable row
120x20 140x17 150x15
Seated machine row single arm
140x20 170x18 190x12
Gym was packed so it was a lighter day
Click to expand...

good update bro
 
July 13, Thursday

5:30
4 eggs, okios pro yogurt
8:00
Apple, Premier protein shake
11:00
6 oz chicken, 140g rice, 3 oz raw carrots
2:00
Premier protein shake
4:00
Apple, tablespoon of peanut butter, seeq whey protein shake
8:00
6 oz chicken, 140g rice

Totals: 2100 calories, 266g protein, 165g net carbs, 57g fats





Workout, arm, cardio
Alt db curl
35x15 40x10 45x8 45x6
Ez curl bar close grip
50x23 60x19 70x15
Single arm preacher curl
30x15 35x10
Reverse grip curl
45x20 60x15
Triceps extention rope
70x23 80x15 90x10
Single arm extention
25x15 30x12 30x12
Straight bar ext
100x25 120x20 140x15
20 minutes cardio
 
Jtgjtg3428 said:
July 13, Thursday

5:30
4 eggs, okios pro yogurt
8:00
Apple, Premier protein shake
11:00
6 oz chicken, 140g rice, 3 oz raw carrots
2:00
Premier protein shake
4:00
Apple, tablespoon of peanut butter, seeq whey protein shake
8:00
6 oz chicken, 140g rice

Totals: 2100 calories, 266g protein, 165g net carbs, 57g fats





Workout, arm, cardio
Alt db curl
35x15 40x10 45x8 45x6
Ez curl bar close grip
50x23 60x19 70x15
Single arm preacher curl
30x15 35x10
Reverse grip curl
45x20 60x15
Triceps extention rope
70x23 80x15 90x10
Single arm extention
25x15 30x12 30x12
Straight bar ext
100x25 120x20 140x15
20 minutes cardio
Click to expand...

would you be open to replace peanut butter with almond butter? much better for you
 
g2g log up the fats
 
i def like almond butter more than peanut butter
 
2Thick said:
JTG please up the fat intake
Click to expand...

e2 said:
g2g log up the fats
Click to expand...

How will i benefit from upping the fats? I know they are important for hormone production, how much do yall recommend, .5g per pound of bw i think is the general rule right? And what is some easy low calorie ways to add fat, other than changing the chicken for another meat which i dont want to do
 
Jtgjtg3428 said:
July 13, Thursday

5:30
4 eggs, okios pro yogurt
8:00
Apple, Premier protein shake
11:00
6 oz chicken, 140g rice, 3 oz raw carrots
2:00
Premier protein shake
4:00
Apple, tablespoon of peanut butter, seeq whey protein shake
8:00
6 oz chicken, 140g rice

Totals: 2100 calories, 266g protein, 165g net carbs, 57g fats





Workout, arm, cardio
Alt db curl
35x15 40x10 45x8 45x6
Ez curl bar close grip
50x23 60x19 70x15
Single arm preacher curl
30x15 35x10
Reverse grip curl
45x20 60x15
Triceps extention rope
70x23 80x15 90x10
Single arm extention
25x15 30x12 30x12
Straight bar ext
100x25 120x20 140x15
20 minutes cardio
Click to expand...

nice update bro
 
Jtgjtg3428 said:
How will i benefit from upping the fats? I know they are important for hormone production, how much do yall recommend, .5g per pound of bw i think is the general rule right? And what is some easy low calorie ways to add fat, other than changing the chicken for another meat which i dont want to do
Click to expand...

fats especially omega 3 fats are a must for muscle tendons, hormones and joints and much more. I would say go over 100grams of fat minimum and at least 30-40grams of omega 3 fish oil is what I have my clients doing.
 
Friday 7/14
7:50 30 minutes fasted cardio

9:30
5 eggs, okios yogurt
12:00
Anabar. Premier protein shake, 3 oz raw carrots
2:00
8 oz chicken breast, 120g rice, fruit
3:30 pre workout
Apple with peanut butter( haven't got the almond butter yet, but i will)
11:15
8 oz chicken breast. 140g rice, orange, quest bar. ( whole shit the birthday cake quest bar is like the best thing iv ever had in my life. Order 3 boxes right after eating it lol)

Totals: 2300 calories, 275g protein 124g net carbs, 80g fats


Workout
Flat bench
135x12 225x8 315x1 275x4 255x6 225x8 135x20
Incline db press, light on these
70x10 50x16 50x15
Cable flys
55x18 60x25 70x20

Db shoulder press (light)
55x12 55x11 60x8
Side delt raises drop set
25x25 20x15 10x30
25x20 20x15 15x15
Triceps extention
55x20 60x16 70x12
 
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