Approved Log Lean Bulk Cycle - Testosterone Enanthate Primobolan Enanthate Deca Durabolin HGH Log

[JBond24]

Hi all, Thank you for all your messages and feedback, really appreciated.

Logging last week's workouts.

12/ Mar/ 2025 - Shoulders/Biceps

Push Up

1 - 20 reps

2 - 20 reps

3 - 12 reps

Shoulder Press (Dumbbell)

1 - 15kg x 12 reps

2 - 17.5kg x 12 reps

3 - 17.5kg x 11 reps

Lateral Raise (Dumbbell)

1 - 12.5kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 15 reps

Face Pull

1 - 47.3kg x 12 reps

2 - 41kg x 12 reps

3 - 41kg x 12 reps

Lateral Raise (Cable)

1 - 9kg x 8 reps

Preacher Curl (Machine)

1 - 25kg x 14 reps

2 - 32.5kg x 10 reps

3 - 30kg x 10 reps

Hammer Curl (Dumbbell)

1 - 12.5kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 15 reps

4 - 10kg x 15 reps

Rear Delt Reverse Fly (Cable)

1 - 2.5kg x 15 reps

2 - 3.75kg x 12 reps

3 - 3.75kg x 12 reps

4 - 3.75kg x 12 reps



11/Mar/2025 - Legs

Lunge (Dumbbell)

1 - 24kg x 13 reps

2 - 24kg x 13 reps

3 - 24kg x 13 reps

4 - 24kg x 13 reps

5 - 24kg x 13 reps

6 - 24kg x 13 reps

Leg Extension (Machine)

1 - 50kg x 12 reps

2 - 63kg x 12 reps

3 - 70kg x 12 reps

4 - 43kg x 16 reps

Lying Leg Curl (Machine)

1 - 41kg x 15 reps

2 - 45kg x 12 reps

3 - 41kg x 15 reps

Hack Squat (Machine)

1 - 50kg x 16 reps

2 - 60kg x 15 reps

3 - 60kg x 15 reps

Seated Calf Raise

1 - 40kg x 20 reps

2 - 40kg x 20 reps

3 - 40kg x 20 reps



10/Mar/ 2025 - Chest/Triceps 2

Bench Press (Barbell)

1 - 50kg x 10 reps

2 - 60kg x 10 reps

3 - 65kg x 8 reps

4 - 70kg x 3 reps

Incline Bench Press (Dumbbell)

1 - 30kg x 9 reps

2 - 25kg x 10 reps

3 - 25kg x 10 reps

Decline Bench Press (Dumbbell)

1 - 17.5kg x 12 reps

2 - 20kg x 8 reps

3 - 20kg x 9 reps

Chest Fly (Dumbbell)

1 - 15kg x 15 reps

2 - 15kg x 13 reps

3 - 15kg x 15 reps

Skullcrusher (Barbell)

1 - 22.5kg x 10 reps

2 - 22.5kg x 11 reps

3 - 22.5kg x 10 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 15 reps

Push Up

1 - 15 reps

2 - 12 reps

3 - 12 reps



08/Mar/2025 - Back/Biceps



Pull Up

1 - 9 reps

2 - 9 reps

3 - 10 reps

Reverse Grip Lat Pulldown (Cable)

1 - 45kg x 12 reps

2 - 52kg x 12 reps

3 - 59kg x 12 reps

Chest Supported Incline Row (Dumbbell)

1 - 12.5kg x 12 reps

2 - 15kg x 12 reps

3 - 15kg x 12 reps

Iso-Lateral Row (Machine)

1 - 60kg x 12 reps

2 - 70kg x 12 reps

3 - 80kg x 12 reps

Seated Cable Row - V Grip (Cable)

1 - 59kg x 12 reps

2 - 66kg x 12 reps

3 - 66kg x 12 reps

Hammer Curl (Dumbbell)

1 - 12.5kg x 13 reps

2 - 12.5kg x 13 reps

3 - 10kg x 15 reps

4 - 12.5kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 12 reps

2 - 30kg x 12 reps

3 - 32.5kg x 10 reps

4 - 22.5kg x 16 reps

 

[JBond24]

What were the lessons learned from the last log?

@Mobster , I like the accountability that logging brings to my routine, I think I am now a logger for life.. hahaha

 

[JBond24]

Bro, I not seeing enough red meat in there. I see steak like one time

. What's the deal with that?

@BodyMonster34 , you are correct. I avoided red meat as it added too many fat calories, but I am incorporating more now that I am bulking. Thank you for the feedback.

 

[JBond24]

Bro, I not seeing enough red meat in there. I see steak like one time

. What's the deal with that?

@BodyMonster34 , you are correct. I avoided red meat as it added too many fat calories, but I am incorporating more now that I am bulking. Thank you for the feedback.

 

[JBond24]

Nice job. I see some very clean Foods in there

Make sure you're keeping it clean and natural. That's the way to do it.

@Wootoom , thank you for the feedback; sometimes it is hard to keep it natural, I am eating a lot of protein bars and protein power to make up the macros, but slowly learning new ways and new foods to replace them.

 

[JBond24]

Any special plans for the weekend? Or are you taking it easy?

Last weekend was a bit hectic here with preparations for Cyclone Alfred in QLD, Australia. I still managed to get a workout in the middle, and thankfully, everything went ok and safe after the cyclone.

 

[JBond24]

I predict that you're going to have an incredible transformation on this one.

You're starting at 70 kg, and you have plenty of room to grow. Let's hit this.

@ROIDDERS , Bro, thank you for the feedback. I am hoping for a good transformation. To be honest, even though I am training and keeping the same intensity, I feel guilty when I eat; mentally, I still think that I am going to get fat.

Hopefully, as I see good progress, I can overcome that barrier.

 

[JBond24]

Hi guys,

Last week's food log, any advice would be great, Thank you.
Trying to keep it as clean as possible with no fast food or anything, but still struggling with ideas to get to my protein macros.

Mar 7, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Aldi - Oatmeal, 1 cup	300	54g	5g	10g	0mg	0mg	2g	8g
pure product - hydrolyzed wheybprotein isolate, 63 grams	208	2g	1g	57g	2mg	79mg	1g	--
Lunch
Baked Sweet Potato - Baked Sweet Potato (Small), 100 g	100	25g	0g	2g	0mg	35mg	5g	3g
Generic - Baked - Potato, 50 gram	47	11g	0g	1g	0mg	5mg	1g	1g
rump - rump steak, 180 gram	290	0g	16g	36g	0mg	1mg	0g	0g
Dinner
Oh So Natural Wholefoods (Aldi) - Peanut Butter - Crunchy (375g), 20 gram	124	2g	11g	5g	--	1mg	0g	2g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.5 gram	165	6g	13g	5g	--	56mg	5g	--
Coles PERFORM - Vanilla Flavour Whey Protein, 70 grams	236	5g	4g	44g	--	152mg	3g	5g
Snacks
Cocosette Sandwich - Cocosette - Venezuelan Snack, 4 cookies (48g)	220	35g	8g	2g	--	--	--	--
Grenade - Caramel chaos bar, 1 bar	203	21g	7g	21g	--	96mg	2g	3g
TOTALS	1907	165g	65g	183g	2mg	439mg	19g	22g

Mar 8, 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, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Maxs Supershred - Caramel Crunch, 60 g	184	5g	5g	22g	0mg	130mg	2g	2g
Lunch
rump - rump steak, 180 gram	290	0g	16g	36g	0mg	1mg	0g	0g
Baked Sweet Potato - Baked Sweet Potato (Small), 150 g	150	38g	0g	2g	0mg	52mg	8g	5g
Dinner
Coles PERFORM - Vanilla Flavour Whey Protein, 63 grams	212	5g	4g	40g	--	137mg	3g	5g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.5 gram	165	6g	13g	5g	--	56mg	5g	--
Chicken breast, grilled, skinless, 190 g	334	0g	10g	56g	182mg	671mg	0g	0g
Baked Sweet Potato - Baked Sweet Potato (Small), 220 g	220	56g	0g	3g	0mg	76mg	12g	7g
TOTALS	1921	142g	65g	187g	199mg	1757mg	43g	21g

Mar 9, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Coles lactose free milk - full cream, 60 ml	37	3g	2g	2g	0mg	20mg	0g	0g
Oatmeal, dry, 100 gram	379	68g	7g	13g	0mg	6mg	1g	10g
Pure Product - Whey Protein Isolate - Vanilla, 63 gram	237	3g	1g	57g	--	115mg	1g	--
Lunch
Basmati rice, cooked, 155 g	200	43g	0g	4g	0mg	380mg	0g	1g
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Dinner
Goya - Sancocho Stew - Sancocho Criollo, 2 cup	280	60g	1g	6g	0mg	1960mg	0g	4g
Pure Product - Whey Protein Isolate - Vanilla, 52 gram	195	3g	0g	47g	--	95mg	1g	--
Snacks
Maxs Supershred - Caramel Crunch, 60 g	184	5g	5g	22g	0mg	130mg	2g	2g
Beef jerky Aldi - Beef jerky, 25 g	90	6g	3g	11g	--	500mg	5g	--
TOTALS	1921	191g	29g	215g	173mg	3846mg	10g	17g

 

[JBond24]

Mar 10, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Banana, 105 g	102	24g	0g	1g	0mg	0mg	17g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Pure Product - Whey Protein Isolate - Vanilla, 33 gram	124	2g	0g	30g	--	60mg	0g	--
Builders - Protein Bar, Chocolate Peanut Butter, 1 bar	290	29g	11g	20g	0mg	330mg	17g	2g
Lunch
rump - rump steak, 121 gram	195	0g	11g	24g	0mg	1mg	0g	0g
Baked Sweet Potato - Baked Sweet Potato (Small), 105 g	105	27g	0g	2g	0mg	36mg	6g	3g
Goya - Sancocho Stew - Sancocho Criollo, 2 cup	280	60g	1g	6g	0mg	1960mg	0g	4g
Dinner
Steak - Eye Fillet, 120 g	175	0g	8g	26g	--	--	--	--
Baked Sweet Potato - Baked Sweet Potato (Small), 105 g	105	27g	0g	2g	0mg	36mg	6g	3g
Pure Product - Whey Protein Isolate - Vanilla, 33 gram	124	2g	0g	30g	--	60mg	0g	--
Snacks
Oh So Natural - Cheese and Tumeric Hummus Chips, 25 gram	115	16g	4g	4g	--	--	--	--
Maxs Supershred - Caramel Crunch, 60 g	184	5g	5g	22g	0mg	130mg	2g	2g
TOTALS	2012	206g	53g	177g	17mg	2734mg	61g	16g

Mar 11, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Lunch
Broccoli, steamed, 1 cup	27	6g	0g	2g	0mg	32mg	1g	3g
Basmati rice, cooked, 155 g	200	43g	0g	4g	0mg	380mg	0g	1g
Chicken breast, grilled, skinless, 210 g	370	0g	11g	62g	202mg	741mg	0g	0g
Dinner
lyttos - Greek Style Natural Yogurt- Lactose free, 1.1 gram	121	5g	10g	4g	--	41mg	4g	--
Pure Product - Whey Protein Isolate - Vanilla, 33 gram	124	2g	0g	30g	--	60mg	0g	--
Basmati rice, cooked, 100 g	129	28g	0g	3g	0mg	245mg	0g	0g
Roast chicken - Roast chicken, 205 g	245	0g	9g	38g	--	--	--	--
Snacks
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
fig and pumkin seed - crackers, 6 biscuits	130	18g	4g	4g	--	--	--	--
Grenade - Caramel chaos bar, 1 bar	203	21g	7g	21g	--	96mg	2g	3g
TOTALS	2042	177g	52g	211g	315mg	2046mg	19g	9g

Mar 12, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Banana, 130 g	126	30g	0g	1g	0mg	0mg	21g	2g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Coles - Mozarella Shredded Cheese, 15 g	49	1g	4g	4g	--	72mg	1g	1g
Coles - Burrito Tortilla Wraps, 30 g	93	15g	3g	2g	0mg	276mg	1g	1g
Egg white, 4 large	69	3g	0g	14g	0mg	219mg	1g	0g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Artisan - White Sourdough (Aldi), 62 grams	150	28g	1g	6g	--	219mg	1g	2g
Lunch
Roast chicken - Roast chicken, 205 g	245	0g	9g	38g	--	--	--	--
Baked Sweet Potato - Baked Sweet Potato (Small), 150 g	150	38g	0g	2g	0mg	52mg	8g	5g
Dinner
Coles PERFORM - Vanilla Flavour Whey Protein, 34 grams	115	3g	2g	21g	--	74mg	1g	3g
Raspberries - Raw - Raspberries , 30 gram	16	4g	0g	0g	0mg	0mg	1g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Baked Sweet Potato - Baked Sweet Potato (Small), 100 g	100	25g	0g	2g	0mg	35mg	5g	3g
Chicken breast, grilled, skinless, 254 g	447	0g	14g	75g	244mg	897mg	0g	0g
Basmati rice, cooked, 90 g	116	25g	0g	2g	0mg	221mg	0g	0g
Snacks
Onset - Chocolate Caramel Protein Bar, 57 g	202	7g	6g	19g	--	147mg	6g	8g
TOTALS	2117	193g	53g	201g	261mg	2333mg	59g	27g

Mar 13, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Sourdough - Sourdough Bread, 1.5 slice	150	30g	2g	5g	0mg	0mg	2g	2g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 92 g	162	0g	5g	27g	88mg	325mg	0g	0g
Onset Nutrition - Chocolate Nut Fudge Protein Bar, 51 gram	211	8g	8g	18g	--	116mg	7g	3g
Lunch
Sourdough - Sourdough Bread, 1 slice	100	20g	1g	3g	0mg	0mg	1g	1g
Baked Sweet Potato - Baked Sweet Potato (Small), 80 g	80	20g	0g	1g	0mg	28mg	4g	2g
Generic - Baked - Potato, 80 gram	74	17g	0g	2g	0mg	8mg	1g	2g
Chicken breast, grilled, skinless, 280 g	493	0g	15g	83g	269mg	988mg	0g	0g
Dinner
fig and pumkin seed - crackers, 6 biscuits	130	18g	4g	4g	--	--	--	--
Raspberries - Raw - Raspberries , 30 gram	16	4g	0g	0g	0mg	0mg	1g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Coles PERFORM - Vanilla Flavour Whey Protein, 54 grams	182	4g	3g	34g	--	117mg	2g	4g
Snacks
Onset - Protein bar peanut butter crisp flavour, 30 gram	128	2g	6g	11g	--	118mg	0g	3g
TOTALS	1983	139g	60g	200g	374mg	1836mg	32g	19g

 

[Npcclassicphysique champ]

Hi guys,

Last week's food log, any advice would be great, Thank you.
Trying to keep it as clean as possible with no fast food or anything, but still struggling with ideas to get to my protein macros.

Mar 7, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Aldi - Oatmeal, 1 cup	300	54g	5g	10g	0mg	0mg	2g	8g
pure product - hydrolyzed wheybprotein isolate, 63 grams	208	2g	1g	57g	2mg	79mg	1g	--
Lunch
Baked Sweet Potato - Baked Sweet Potato (Small), 100 g	100	25g	0g	2g	0mg	35mg	5g	3g
Generic - Baked - Potato, 50 gram	47	11g	0g	1g	0mg	5mg	1g	1g
rump - rump steak, 180 gram	290	0g	16g	36g	0mg	1mg	0g	0g
Dinner
Oh So Natural Wholefoods (Aldi) - Peanut Butter - Crunchy (375g), 20 gram	124	2g	11g	5g	--	1mg	0g	2g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.5 gram	165	6g	13g	5g	--	56mg	5g	--
Coles PERFORM - Vanilla Flavour Whey Protein, 70 grams	236	5g	4g	44g	--	152mg	3g	5g
Snacks
Cocosette Sandwich - Cocosette - Venezuelan Snack, 4 cookies (48g)	220	35g	8g	2g	--	--	--	--
Grenade - Caramel chaos bar, 1 bar	203	21g	7g	21g	--	96mg	2g	3g
TOTALS	1907	165g	65g	183g	2mg	439mg	19g	22g

Mar 8, 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, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Maxs Supershred - Caramel Crunch, 60 g	184	5g	5g	22g	0mg	130mg	2g	2g
Lunch
rump - rump steak, 180 gram	290	0g	16g	36g	0mg	1mg	0g	0g
Baked Sweet Potato - Baked Sweet Potato (Small), 150 g	150	38g	0g	2g	0mg	52mg	8g	5g
Dinner
Coles PERFORM - Vanilla Flavour Whey Protein, 63 grams	212	5g	4g	40g	--	137mg	3g	5g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.5 gram	165	6g	13g	5g	--	56mg	5g	--
Chicken breast, grilled, skinless, 190 g	334	0g	10g	56g	182mg	671mg	0g	0g
Baked Sweet Potato - Baked Sweet Potato (Small), 220 g	220	56g	0g	3g	0mg	76mg	12g	7g
TOTALS	1921	142g	65g	187g	199mg	1757mg	43g	21g

Mar 9, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Coles lactose free milk - full cream, 60 ml	37	3g	2g	2g	0mg	20mg	0g	0g
Oatmeal, dry, 100 gram	379	68g	7g	13g	0mg	6mg	1g	10g
Pure Product - Whey Protein Isolate - Vanilla, 63 gram	237	3g	1g	57g	--	115mg	1g	--
Lunch
Basmati rice, cooked, 155 g	200	43g	0g	4g	0mg	380mg	0g	1g
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Dinner
Goya - Sancocho Stew - Sancocho Criollo, 2 cup	280	60g	1g	6g	0mg	1960mg	0g	4g
Pure Product - Whey Protein Isolate - Vanilla, 52 gram	195	3g	0g	47g	--	95mg	1g	--
Snacks
Maxs Supershred - Caramel Crunch, 60 g	184	5g	5g	22g	0mg	130mg	2g	2g
Beef jerky Aldi - Beef jerky, 25 g	90	6g	3g	11g	--	500mg	5g	--
TOTALS	1921	191g	29g	215g	173mg	3846mg	10g	17g

Mar 10, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Banana, 105 g	102	24g	0g	1g	0mg	0mg	17g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Pure Product - Whey Protein Isolate - Vanilla, 33 gram	124	2g	0g	30g	--	60mg	0g	--
Builders - Protein Bar, Chocolate Peanut Butter, 1 bar	290	29g	11g	20g	0mg	330mg	17g	2g
Lunch
rump - rump steak, 121 gram	195	0g	11g	24g	0mg	1mg	0g	0g
Baked Sweet Potato - Baked Sweet Potato (Small), 105 g	105	27g	0g	2g	0mg	36mg	6g	3g
Goya - Sancocho Stew - Sancocho Criollo, 2 cup	280	60g	1g	6g	0mg	1960mg	0g	4g
Dinner
Steak - Eye Fillet, 120 g	175	0g	8g	26g	--	--	--	--
Baked Sweet Potato - Baked Sweet Potato (Small), 105 g	105	27g	0g	2g	0mg	36mg	6g	3g
Pure Product - Whey Protein Isolate - Vanilla, 33 gram	124	2g	0g	30g	--	60mg	0g	--
Snacks
Oh So Natural - Cheese and Tumeric Hummus Chips, 25 gram	115	16g	4g	4g	--	--	--	--
Maxs Supershred - Caramel Crunch, 60 g	184	5g	5g	22g	0mg	130mg	2g	2g
TOTALS	2012	206g	53g	177g	17mg	2734mg	61g	16g

Mar 11, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Lunch
Broccoli, steamed, 1 cup	27	6g	0g	2g	0mg	32mg	1g	3g
Basmati rice, cooked, 155 g	200	43g	0g	4g	0mg	380mg	0g	1g
Chicken breast, grilled, skinless, 210 g	370	0g	11g	62g	202mg	741mg	0g	0g
Dinner
lyttos - Greek Style Natural Yogurt- Lactose free, 1.1 gram	121	5g	10g	4g	--	41mg	4g	--
Pure Product - Whey Protein Isolate - Vanilla, 33 gram	124	2g	0g	30g	--	60mg	0g	--
Basmati rice, cooked, 100 g	129	28g	0g	3g	0mg	245mg	0g	0g
Roast chicken - Roast chicken, 205 g	245	0g	9g	38g	--	--	--	--
Snacks
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
fig and pumkin seed - crackers, 6 biscuits	130	18g	4g	4g	--	--	--	--
Grenade - Caramel chaos bar, 1 bar	203	21g	7g	21g	--	96mg	2g	3g
TOTALS	2042	177g	52g	211g	315mg	2046mg	19g	9g

Mar 12, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Banana, 130 g	126	30g	0g	1g	0mg	0mg	21g	2g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Coles - Mozarella Shredded Cheese, 15 g	49	1g	4g	4g	--	72mg	1g	1g
Coles - Burrito Tortilla Wraps, 30 g	93	15g	3g	2g	0mg	276mg	1g	1g
Egg white, 4 large	69	3g	0g	14g	0mg	219mg	1g	0g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Artisan - White Sourdough (Aldi), 62 grams	150	28g	1g	6g	--	219mg	1g	2g
Lunch
Roast chicken - Roast chicken, 205 g	245	0g	9g	38g	--	--	--	--
Baked Sweet Potato - Baked Sweet Potato (Small), 150 g	150	38g	0g	2g	0mg	52mg	8g	5g
Dinner
Coles PERFORM - Vanilla Flavour Whey Protein, 34 grams	115	3g	2g	21g	--	74mg	1g	3g
Raspberries - Raw - Raspberries , 30 gram	16	4g	0g	0g	0mg	0mg	1g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Baked Sweet Potato - Baked Sweet Potato (Small), 100 g	100	25g	0g	2g	0mg	35mg	5g	3g
Chicken breast, grilled, skinless, 254 g	447	0g	14g	75g	244mg	897mg	0g	0g
Basmati rice, cooked, 90 g	116	25g	0g	2g	0mg	221mg	0g	0g
Snacks
Onset - Chocolate Caramel Protein Bar, 57 g	202	7g	6g	19g	--	147mg	6g	8g
TOTALS	2117	193g	53g	201g	261mg	2333mg	59g	27g

Mar 13, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Sourdough - Sourdough Bread, 1.5 slice	150	30g	2g	5g	0mg	0mg	2g	2g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 92 g	162	0g	5g	27g	88mg	325mg	0g	0g
Onset Nutrition - Chocolate Nut Fudge Protein Bar, 51 gram	211	8g	8g	18g	--	116mg	7g	3g
Lunch
Sourdough - Sourdough Bread, 1 slice	100	20g	1g	3g	0mg	0mg	1g	1g
Baked Sweet Potato - Baked Sweet Potato (Small), 80 g	80	20g	0g	1g	0mg	28mg	4g	2g
Generic - Baked - Potato, 80 gram	74	17g	0g	2g	0mg	8mg	1g	2g
Chicken breast, grilled, skinless, 280 g	493	0g	15g	83g	269mg	988mg	0g	0g
Dinner
fig and pumkin seed - crackers, 6 biscuits	130	18g	4g	4g	--	--	--	--
Raspberries - Raw - Raspberries , 30 gram	16	4g	0g	0g	0mg	0mg	1g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Coles PERFORM - Vanilla Flavour Whey Protein, 54 grams	182	4g	3g	34g	--	117mg	2g	4g
Snacks
Onset - Protein bar peanut butter crisp flavour, 30 gram	128	2g	6g	11g	--	118mg	0g	3g
TOTALS	1983	139g	60g	200g	374mg	1836mg	32g	19g

your diet is steady bro but you should cut carbs to 100 and add fats to around 80-90 and up protein by 20 to start this blast off
you training with this?

 

[JBond24]

Hi all, logging the last two weeks of my food tracker
Mar 18, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Builders - Protein Bar, Chocolate Peanut Butter, 1 bar	290	29g	11g	20g	0mg	330mg	17g	2g
Lunch
rump - rump steak, 140 gram	225	0g	13g	28g	0mg	1mg	0g	0g
Baked Sweet Potato - Baked Sweet Potato (Small), 140 g	140	36g	0g	2g	0mg	48mg	8g	4g
Chicken breast, grilled, skinless, 130 g	229	0g	7g	38g	125mg	459mg	0g	0g
Aldi - Spinach Herb Wrap, 1 Wrap	214	34g	5g	6g	0mg	264mg	1g	3g
Dinner
Pure Product - Whey Protein Isolate - Vanilla, 66 gram	248	3g	1g	60g	--	120mg	1g	--
Cocosette Sandwich - Cocosette - Venezuelan Snack, 4 cookies (48g)	220	35g	8g	2g	--	--	--	--
Snacks
Damora - Date and Apricot Crackers, 6 crackers	123	20g	3g	3g	--	196mg	9g	2g
TOTALS	2168	207g	59g	202g	238mg	1855mg	48g	13g

Mar 19, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Artisan - Multigrain Sourdough (Aldi), 62 gram	154	27g	2g	7g	--	235mg	1g	3g
Avocado, 80 g	128	7g	12g	2g	0mg	6mg	1g	5g
Chicken breast, grilled, skinless, 130 g	229	0g	7g	38g	125mg	459mg	0g	0g
Lunch
Chicken breast, grilled, skinless, 150 g	264	0g	8g	44g	144mg	530mg	0g	0g
Aldi - Spinach Herb Wrap, 1 Wrap	214	34g	5g	6g	0mg	264mg	1g	3g
Coles - Mozarella Shredded Cheese, 15 g	49	1g	4g	4g	--	72mg	1g	1g
Dinner
Farmdale (Aldi) - full cream milk, 200 ml	129	9g	7g	7g	0mg	96mg	9g	0g
BSc protein powder - vanilla, 80 gram	300	12g	3g	54g	--	--	--	--
Snacks
Grenade - Caramel chaos bar, 1 bar	203	21g	7g	21g	--	96mg	2g	3g
Damora - Date and Apricot Crackers, 6 crackers	123	20g	3g	3g	--	196mg	9g	2g
TOTALS	1793	131g	58g	186g	269mg	1954mg	24g	17g

Mar 20, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Coles - Mozarella Shredded Cheese, 15 g	49	1g	4g	4g	--	72mg	1g	1g
Lunch
Chicken breast, grilled, skinless, 150 g	264	0g	8g	44g	144mg	530mg	0g	0g
Aldi - Spinach Herb Wrap, 1 Wrap	214	34g	5g	6g	0mg	264mg	1g	3g
Coles - Mozarella Shredded Cheese, 15 g	49	1g	4g	4g	--	72mg	1g	1g
Dinner
Penne, cooked, 180 gram	284	56g	2g	10g	0mg	2mg	1g	3g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
BSc protein powder - vanilla, 80 gram	300	12g	3g	54g	--	--	--	--
ALDI - 5 Star Beef Mince, 100 g	131	1g	5g	21g	--	--	1g	1g
Snacks
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Onset Nutrition - Chocolate Coconut Protein Bar, 51 gram	199	2g	7g	18g	--	133mg	1g	4g
TOTALS	2088	163g	60g	203g	238mg	1491mg	22g	15g

Mar 21, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Avocado, 80 g	128	7g	12g	2g	0mg	6mg	1g	5g
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Artisan - Multigrain Sourdough (Aldi), 62 gram	154	27g	2g	7g	--	235mg	1g	3g
Lunch
Baked Sweet Potato - Baked Sweet Potato (Small), 200 g	200	51g	0g	3g	0mg	69mg	11g	6g
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Dinner
Coles lactose free milk - full cream, 250 ml	155	12g	8g	8g	0mg	82mg	0g	0g
BSc protein powder - vanilla, 80 gram	300	12g	3g	54g	--	--	--	--
Aldi- Goldenvale - Corn Flakes, 120 g	460	100g	0g	8g	--	704mg	11g	--
Snacks
Onset Nutrition - Chocolate Flavoured Protein Bar, 30 gram	108	1g	4g	11g	--	75mg	0g	5g
Builders - Protein Bar, Chocolate Peanut Butter, 1 bar	290	29g	11g	20g	0mg	330mg	17g	2g
TOTALS	2391	249g	59g	203g	286mg	2573mg	51g	21g

Mar 22, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Lunch
Baked Sweet Potato - Baked Sweet Potato (Small), 160 g	160	41g	0g	2g	0mg	55mg	9g	5g
Roast chicken - Roast chicken, 205 g	245	0g	9g	38g	--	--	--	--
Dinner
Aldi- Goldenvale - Corn Flakes, 120 g	460	100g	0g	8g	--	704mg	11g	--
BSc protein powder - vanilla, 80 gram	300	12g	3g	54g	--	--	--	--
Coles lactose free milk - full cream, 250 ml	155	12g	8g	8g	0mg	82mg	0g	0g
Snacks
Grenade - Caramel chaos bar, 1 bar	203	21g	7g	21g	--	96mg	2g	3g
Sprinters - Pretzel Twists, 30 g	121	21g	2g	4g	0mg	444mg	1g	0g
TOTALS	2020	247g	36g	171g	96mg	1734mg	25g	10g

 

[JBond24]

Mar 23, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Avocado, 50 g	80	4g	7g	1g	0mg	4mg	0g	3g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 114 g	201	0g	6g	34g	109mg	402mg	0g	0g
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Lunch
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Pozza - Lasagna - Chicken Vegetable, 200 g	316	29g	13g	18g	--	--	--	--
Dinner
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Snacks
BSc protein powder - vanilla, 60 gram	225	9g	2g	41g	--	--	--	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Grenade - Caramel chaos bar, 1 bar	203	21g	7g	21g	--	96mg	2g	3g
TOTALS	2126	151g	76g	205g	299mg	1669mg	21g	15g

Mar 24, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 90 g	158	0g	5g	27g	86mg	318mg	0g	0g
Artisan - Multigrain Sourdough (Aldi), 62 gram	154	27g	2g	7g	--	235mg	1g	3g
Steak - Eye Fillet, 40 g	58	0g	3g	9g	--	--	--	--
Lunch
Roast chicken - Roast chicken, 205 g	245	0g	9g	38g	--	--	--	--
Coles - Mozarella Shredded Cheese, 33 g	107	1g	8g	8g	--	158mg	1g	1g
Aldi - Spinach Herb Wrap, 1 Wrap	214	34g	5g	6g	0mg	264mg	1g	3g
Dinner
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
BSc protein powder - vanilla, 44 gram	165	6g	2g	30g	--	--	--	--
Penne, cooked, 230 gram	363	71g	2g	13g	0mg	2mg	1g	4g
ALDI - 5 Star Beef Mince, 190 g	249	1g	10g	40g	--	--	1g	1g
Snacks
Banana, 100 g	97	23g	0g	1g	0mg	0mg	16g	2g
Builders - Protein Bar, Chocolate Peanut Butter, 1 bar	290	29g	11g	20g	0mg	330mg	17g	2g
TOTALS	2313	206g	70g	209g	103mg	1428mg	51g	16g

Mar 25, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Egg Whites - Boiled Egg Whites, 4 Large egg white	68	1g	0g	14g	--	200mg	1g	--
Avocado, 80 g	128	7g	12g	2g	0mg	6mg	1g	5g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Coles - Mozarella Shredded Cheese, 25 g	81	1g	6g	6g	--	120mg	1g	1g
Lunch
Chicken breast, grilled, skinless, 210 g	370	0g	11g	62g	202mg	741mg	0g	0g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Quest Nutrition - Caramel Chocolate Chunk Bar, 60 gram	179	4g	6g	20g	--	303mg	1g	15g
Dinner
BSc protein powder - vanilla, 80 gram	300	12g	3g	54g	--	--	--	--
Farmdale (Aldi) - full cream milk, 260 ml	167	12g	9g	9g	0mg	125mg	12g	0g
Aldi- Goldenvale - Corn Flakes, 120 g	460	100g	0g	8g	--	704mg	11g	--
TOTALS	2161	199g	57g	187g	202mg	2703mg	31g	33g

Mar 26, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Grenade - Caramel Chaos (Net Carbs), 1 bar	220	9g	8g	23g	5mg	170mg	0g	7g
Chicken breast, grilled, skinless, 125 g	220	0g	7g	37g	120mg	441mg	0g	0g
Artisan - Multigrain Sourdough (Aldi), 93 gram	231	40g	3g	10g	--	353mg	1g	4g
Lunch
Chicken breast, grilled, skinless, 110 g	194	0g	6g	33g	106mg	388mg	0g	0g
Coles - Mozarella Shredded Cheese, 25 g	81	1g	6g	6g	--	120mg	1g	1g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Aldi Berg Leg Ham - Leg Ham, 20 gram	22	0g	1g	4g	--	--	--	--
Dinner
Real Foods Original Corn Thins - Corn Thins, 18 gram	69	13g	1g	2g	--	--	--	--
Chicken breast, grilled, skinless, 110 g	194	0g	6g	33g	106mg	388mg	0g	0g
Coles - Mozarella Shredded Cheese, 25 g	81	1g	6g	6g	--	120mg	1g	1g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Snacks
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Liddells - Lac Free Cream Cheese , 25 g	66	1g	6g	2g	0mg	86mg	1g	0g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
BSc protein powder - vanilla, 60 gram	225	9g	2g	41g	--	--	--	--
TOTALS	2224	150g	75g	219g	354mg	2691mg	21g	25g

 

[JBond24]

Mar 27, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Artisan - Multigrain Sourdough (Aldi), 93 gram	231	40g	3g	10g	--	353mg	1g	4g
Chicken breast, grilled, skinless, 60 g	106	0g	3g	18g	58mg	212mg	0g	0g
Grenade - Caramel Chaos (Net Carbs), 1 bar	220	9g	8g	23g	5mg	170mg	0g	7g
Steak - Eye Fillet, 40 g	58	0g	3g	9g	--	--	--	--
Lunch
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 120 g	211	0g	7g	36g	115mg	424mg	0g	0g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Dinner
Chicken thigh, cooked, skinless, 160 g	309	0g	17g	39g	205mg	536mg	0g	0g
Real Foods Original Corn Thins - Corn Thins, 18 gram	69	13g	1g	2g	--	--	--	--
Farmdale - Lactose Free Light Milk, 250 ml	107	12g	3g	8g	--	--	12g	1g
BSc protein powder - vanilla, 50 gram	188	7g	2g	34g	--	--	--	--
Aldi- Goldenvale - Corn Flakes, 110 g	422	92g	0g	7g	--	645mg	10g	--
TOTALS	2228	214g	56g	199g	400mg	2676mg	35g	18g

Mar 28, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Chicken thigh, cooked, skinless, 100 g	193	0g	11g	24g	128mg	335mg	0g	0g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Lunch
Cooked - Pasta, 150 g per serving bowl	240	107g	3g	19g	--	0mg	11g	4g
grenade - grenade white chocolate cookie, 1 bar	211	20g	8g	22g	--	--	2g	3g
ALDI - 5 Star Beef Mince, 150 g	197	1g	8g	32g	--	--	1g	1g
Dinner
Gyg - Chicken Burrito Bowl, 460 g	707	71g	25g	43g	--	1830mg	5g	8g
Pure Product - Whey Protein Isolate - Vanilla, 50 gram	188	3g	0g	45g	--	91mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Real Foods Original Corn Thins - Corn Thins, 18 gram	69	13g	1g	2g	--	--	--	--
TOTALS	2418	309g	73g	209g	145mg	2377mg	37g	20g

Mar 29, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Chicken thigh, cooked, skinless, 110 g	212	0g	12g	27g	141mg	369mg	0g	0g
grenade - grenade white chocolate cookie, 1 bar	211	20g	8g	22g	--	--	2g	3g
Lunch
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken thigh, cooked, skinless, 110 g	212	0g	12g	27g	141mg	369mg	0g	0g
Onset - Protein bar peanut butter crisp flavour, 30 gram	128	2g	6g	11g	--	118mg	0g	3g
Liddells - Lac Free Cream Cheese , 20 g	53	1g	5g	1g	0mg	69mg	1g	0g
Coles - Mozarella Shredded Cheese, 25 g	81	1g	6g	6g	--	120mg	1g	1g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Dinner
Farmdale - Lactose Free Light Milk, 250 ml	107	12g	3g	8g	--	--	12g	1g
Pure Product - Whey Protein Isolate - Vanilla, 50 gram	188	3g	0g	45g	--	91mg	1g	--
Aldi- Goldenvale - Corn Flakes, 100 g	383	83g	0g	7g	--	587mg	9g	--
TOTALS	2082	203g	63g	173g	299mg	2059mg	40g	16g

 

[JBond24]

This is week 4 of the cycle.
We made the following changes:
In week 2, we increased carbohydrates from 200 g to 250 g because we didn't see any weight gain in the first two weeks.

Additionally, we increased the dosage of the compounds. Initially, I was taking 300 mg of Test E, 300 mg of Primo, and 100 mg of Deca. From week 4 onward, the new dosage is 450 mg of Test E, 450 mg of Primo, and 200 mg of Deca, injected three times a week on Tuesdays, Thursdays, and Saturdays. This is the maximum dosage I will be using for this cycle.

Overall, the cycle is going well. I am not feeling a significant difference in strength yet compared to TRT. I'm not sure if the gear takes time to kick in or if the process is just slower. Nevertheless, I am maintaining the same training program and intensity while increasing my caloric intake.

 

[JBond24]

This week's training log

29/Mar/2025

Shoulders/Biceps

Push Up

1 - 20 reps

2 - 20 reps

3 - 20 reps

Shoulder Press (Dumbbell)

1 - 15kg x 14 reps

2 - 17.5kg x 13 reps

3 - 17.5kg x 13 reps

Shoulder Press (Machine Plates)

1 - 50kg x 8 reps

2 -50kg x 10 reps

Lateral Raise (Dumbbell)

1 - 12.5kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 15 reps

Face Pull

1 - 41kg x 15 reps

2 - 41kg x 15 reps

3 - 41kg x 15 reps

Preacher Curl (Machine)

1 - 27.5kg x 13 reps

2 - 27.5kg x 12 reps

3 - 27.5kg x 12 reps

Rear Delt Reverse Fly (Cable)

1 - 3.75kg x 13 reps

2 - 3.75kg x 13 reps

3 - 3.75kg x 13 reps

Reverse Crunch

1 - 30 reps

2 - 30 reps

28/Mar/2025

Chest/Triceps 2

Bench Press (Barbell)

1 - 60kg x 10 reps

2 - 65kg x 10 reps

3 - 70kg x 7 reps

4 - 70kg x 5 reps

Incline Bench Press (Dumbbell)

1 - 30kg x 7 reps

2 - 25kg x 8 reps

3 - 22.5kg x 12 reps

4 - 22.5kg x 10 reps

Decline Bench Press (Dumbbell)

1 - 20kg x 12 reps

2 - 20kg x 12 reps

3 - 20kg x 12 reps

Chest Fly (Dumbbell)

1 - 15kg x 15 reps

2 - 15kg x 13 reps

3 - 15kg x 15 reps

Skullcrusher (Barbell)

1 - 22.5kg x 12 reps

2 - 22.5kg x 10 reps

3 - 22.5kg x 12 reps

Triceps Extension (Dumbbell)

1 - 15kg x 15 reps

2 - 15kg x 15 reps

3 - 15kg x 15 reps



26/Mar/2025

Legs

Lunge (Dumbbell)

1 - 24kg x 11 reps

2 - 24kg x 11 reps

3 - 24kg x 14 reps

4 - 24kg x 14 reps

5 - 24kg x 14 reps

6 - 24kg x 14 reps

Leg Extension (Machine)

1 - 70kg x 12 reps

2 - 70kg x 12 reps

3 - 75kg x 12 reps

Hack Squat (Machine)

1 - 30kg x 12 reps

2 - 30kg x 12 reps

3 - 30kg x 12 reps

Seated Leg Curl (Machine)

1 - 40kg x 15 reps

2 - 45kg x 15 reps

3 - 45kg x 15 reps

Leg Press (Machine)

1 - 120kg x 15 reps

2 - 140kg x 15 reps

3 - 160kg x 12 reps

Calf Press (Machine)

1 - 100kg x 25 reps

2 - 100kg x 25 reps

3 - 100kg x 22 reps


25/Mar/2025

Back/Bicep

Lat Pulldown (Cable)

1 - 52kg x 12 reps

2 - 66kg x 12 reps

3 - 66kg x 12 reps

4 - 66kg x 8 reps

5 - 39kg x 15 reps

Pull Up

1 - 10 reps

2 - 8 reps

3 - 8 reps

Chest Supported Incline Row (Dumbbell)

1 - 15kg x 15 reps

2 - 15kg x 15 reps

3 - 15kg x 15 reps

Iso-Lateral Row (Machine)

1 - 70kg x 12 reps

2 - 80kg x 12 reps

3 - 90kg x 12 reps

Seated Cable Row - V Grip (Cable)

1 - 59kg x 12 reps

2 - 66kg x 12 reps

3 - 73kg x 12 reps

Hammer Curl (Dumbbell)

1 - 12.5kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 15 reps

Bicep Curl (Barbell)

1 - 22.5kg x 15 reps

2 - 27.5kg x 12 reps

3 - 32.5kg x 12 reps

4 - 22.5kg x 16 reps



24/Mar/2025

Chest/Triceps

Incline Bench Press (Dumbbell)

1 - 30kg x 10 reps

2 - 27.5kg x 12 reps

3 - 25kg x 10 reps

4 - 25kg x 7 reps

5 - 20kg x 11 reps

Chest Dip (Weighted)

1 - 5kg x 11 reps

2 - 5kg x 13 reps

3 - 5kg x 12 reps

Bench Press (Barbell)

1 - 50kg x 8 reps

2 - 60kg x 8 reps

3 - 65kg x 5 reps

4 - 60kg x 6 reps

Cable Fly Crossovers

1 - 20.3kg x 15 reps

2 - 20.3kg x 12 reps

3 - 20.3kg x 12 reps

Triceps Extension (Dumbbell)

1 - 15kg x 15 reps

2 - 15kg x 15 reps

3 - 15kg x 15 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 47.3kg x 12 reps

3 - 47.3kg x 12 reps

4 - 34.3kg x 20 reps

 

[Npcclassicphysique champ]

Mar 23, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Avocado, 50 g	80	4g	7g	1g	0mg	4mg	0g	3g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 114 g	201	0g	6g	34g	109mg	402mg	0g	0g
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Lunch
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Pozza - Lasagna - Chicken Vegetable, 200 g	316	29g	13g	18g	--	--	--	--
Dinner
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Snacks
BSc protein powder - vanilla, 60 gram	225	9g	2g	41g	--	--	--	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Grenade - Caramel chaos bar, 1 bar	203	21g	7g	21g	--	96mg	2g	3g
TOTALS	2126	151g	76g	205g	299mg	1669mg	21g	15g

Mar 24, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 90 g	158	0g	5g	27g	86mg	318mg	0g	0g
Artisan - Multigrain Sourdough (Aldi), 62 gram	154	27g	2g	7g	--	235mg	1g	3g
Steak - Eye Fillet, 40 g	58	0g	3g	9g	--	--	--	--
Lunch
Roast chicken - Roast chicken, 205 g	245	0g	9g	38g	--	--	--	--
Coles - Mozarella Shredded Cheese, 33 g	107	1g	8g	8g	--	158mg	1g	1g
Aldi - Spinach Herb Wrap, 1 Wrap	214	34g	5g	6g	0mg	264mg	1g	3g
Dinner
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
BSc protein powder - vanilla, 44 gram	165	6g	2g	30g	--	--	--	--
Penne, cooked, 230 gram	363	71g	2g	13g	0mg	2mg	1g	4g
ALDI - 5 Star Beef Mince, 190 g	249	1g	10g	40g	--	--	1g	1g
Snacks
Banana, 100 g	97	23g	0g	1g	0mg	0mg	16g	2g
Builders - Protein Bar, Chocolate Peanut Butter, 1 bar	290	29g	11g	20g	0mg	330mg	17g	2g
TOTALS	2313	206g	70g	209g	103mg	1428mg	51g	16g

Mar 25, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Egg Whites - Boiled Egg Whites, 4 Large egg white	68	1g	0g	14g	--	200mg	1g	--
Avocado, 80 g	128	7g	12g	2g	0mg	6mg	1g	5g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Coles - Mozarella Shredded Cheese, 25 g	81	1g	6g	6g	--	120mg	1g	1g
Lunch
Chicken breast, grilled, skinless, 210 g	370	0g	11g	62g	202mg	741mg	0g	0g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Quest Nutrition - Caramel Chocolate Chunk Bar, 60 gram	179	4g	6g	20g	--	303mg	1g	15g
Dinner
BSc protein powder - vanilla, 80 gram	300	12g	3g	54g	--	--	--	--
Farmdale (Aldi) - full cream milk, 260 ml	167	12g	9g	9g	0mg	125mg	12g	0g
Aldi- Goldenvale - Corn Flakes, 120 g	460	100g	0g	8g	--	704mg	11g	--
TOTALS	2161	199g	57g	187g	202mg	2703mg	31g	33g

Mar 26, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Grenade - Caramel Chaos (Net Carbs), 1 bar	220	9g	8g	23g	5mg	170mg	0g	7g
Chicken breast, grilled, skinless, 125 g	220	0g	7g	37g	120mg	441mg	0g	0g
Artisan - Multigrain Sourdough (Aldi), 93 gram	231	40g	3g	10g	--	353mg	1g	4g
Lunch
Chicken breast, grilled, skinless, 110 g	194	0g	6g	33g	106mg	388mg	0g	0g
Coles - Mozarella Shredded Cheese, 25 g	81	1g	6g	6g	--	120mg	1g	1g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Aldi Berg Leg Ham - Leg Ham, 20 gram	22	0g	1g	4g	--	--	--	--
Dinner
Real Foods Original Corn Thins - Corn Thins, 18 gram	69	13g	1g	2g	--	--	--	--
Chicken breast, grilled, skinless, 110 g	194	0g	6g	33g	106mg	388mg	0g	0g
Coles - Mozarella Shredded Cheese, 25 g	81	1g	6g	6g	--	120mg	1g	1g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Snacks
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Liddells - Lac Free Cream Cheese , 25 g	66	1g	6g	2g	0mg	86mg	1g	0g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
BSc protein powder - vanilla, 60 gram	225	9g	2g	41g	--	--	--	--
TOTALS	2224	150g	75g	219g	354mg	2691mg	21g	25g

Mar 27, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Artisan - Multigrain Sourdough (Aldi), 93 gram	231	40g	3g	10g	--	353mg	1g	4g
Chicken breast, grilled, skinless, 60 g	106	0g	3g	18g	58mg	212mg	0g	0g
Grenade - Caramel Chaos (Net Carbs), 1 bar	220	9g	8g	23g	5mg	170mg	0g	7g
Steak - Eye Fillet, 40 g	58	0g	3g	9g	--	--	--	--
Lunch
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 120 g	211	0g	7g	36g	115mg	424mg	0g	0g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Dinner
Chicken thigh, cooked, skinless, 160 g	309	0g	17g	39g	205mg	536mg	0g	0g
Real Foods Original Corn Thins - Corn Thins, 18 gram	69	13g	1g	2g	--	--	--	--
Farmdale - Lactose Free Light Milk, 250 ml	107	12g	3g	8g	--	--	12g	1g
BSc protein powder - vanilla, 50 gram	188	7g	2g	34g	--	--	--	--
Aldi- Goldenvale - Corn Flakes, 110 g	422	92g	0g	7g	--	645mg	10g	--
TOTALS	2228	214g	56g	199g	400mg	2676mg	35g	18g

Mar 28, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Chicken thigh, cooked, skinless, 100 g	193	0g	11g	24g	128mg	335mg	0g	0g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Lunch
Cooked - Pasta, 150 g per serving bowl	240	107g	3g	19g	--	0mg	11g	4g
grenade - grenade white chocolate cookie, 1 bar	211	20g	8g	22g	--	--	2g	3g
ALDI - 5 Star Beef Mince, 150 g	197	1g	8g	32g	--	--	1g	1g
Dinner
Gyg - Chicken Burrito Bowl, 460 g	707	71g	25g	43g	--	1830mg	5g	8g
Pure Product - Whey Protein Isolate - Vanilla, 50 gram	188	3g	0g	45g	--	91mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Real Foods Original Corn Thins - Corn Thins, 18 gram	69	13g	1g	2g	--	--	--	--
TOTALS	2418	309g	73g	209g	145mg	2377mg	37g	20g

Mar 29, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Sourdough - Sourdough Bread, 2 slice	200	40g	2g	6g	0mg	0mg	2g	2g
Chicken thigh, cooked, skinless, 110 g	212	0g	12g	27g	141mg	369mg	0g	0g
grenade - grenade white chocolate cookie, 1 bar	211	20g	8g	22g	--	--	2g	3g
Lunch
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken thigh, cooked, skinless, 110 g	212	0g	12g	27g	141mg	369mg	0g	0g
Onset - Protein bar peanut butter crisp flavour, 30 gram	128	2g	6g	11g	--	118mg	0g	3g
Liddells - Lac Free Cream Cheese , 20 g	53	1g	5g	1g	0mg	69mg	1g	0g
Coles - Mozarella Shredded Cheese, 25 g	81	1g	6g	6g	--	120mg	1g	1g
Large Whloegrain Wraps - Bakers Life, 70 g	204	31g	5g	6g	--	252mg	2g	6g
Dinner
Farmdale - Lactose Free Light Milk, 250 ml	107	12g	3g	8g	--	--	12g	1g
Pure Product - Whey Protein Isolate - Vanilla, 50 gram	188	3g	0g	45g	--	91mg	1g	--
Aldi- Goldenvale - Corn Flakes, 100 g	383	83g	0g	7g	--	587mg	9g	--
TOTALS	2082	203g	63g	173g	299mg	2059mg	40g	16g

This is week 4 of the cycle.
We made the following changes:
In week 2, we increased carbohydrates from 200 g to 250 g because we didn't see any weight gain in the first two weeks.

Additionally, we increased the dosage of the compounds. Initially, I was taking 300 mg of Test E, 300 mg of Primo, and 100 mg of Deca. From week 4 onward, the new dosage is 450 mg of Test E, 450 mg of Primo, and 200 mg of Deca, injected three times a week on Tuesdays, Thursdays, and Saturdays. This is the maximum dosage I will be using for this cycle.

Overall, the cycle is going well. I am not feeling a significant difference in strength yet compared to TRT. I'm not sure if the gear takes time to kick in or if the process is just slower. Nevertheless, I am maintaining the same training program and intensity while increasing my caloric intake.

This week's training log

29/Mar/2025

Shoulders/Biceps

Push Up

1 - 20 reps

2 - 20 reps

3 - 20 reps

Shoulder Press (Dumbbell)

1 - 15kg x 14 reps

2 - 17.5kg x 13 reps

3 - 17.5kg x 13 reps

Shoulder Press (Machine Plates)

1 - 50kg x 8 reps

2 -50kg x 10 reps

Lateral Raise (Dumbbell)

1 - 12.5kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 15 reps

Face Pull

1 - 41kg x 15 reps

2 - 41kg x 15 reps

3 - 41kg x 15 reps

Preacher Curl (Machine)

1 - 27.5kg x 13 reps

2 - 27.5kg x 12 reps

3 - 27.5kg x 12 reps

Rear Delt Reverse Fly (Cable)

1 - 3.75kg x 13 reps

2 - 3.75kg x 13 reps

3 - 3.75kg x 13 reps

Reverse Crunch

1 - 30 reps

2 - 30 reps

28/Mar/2025

Chest/Triceps 2

Bench Press (Barbell)

1 - 60kg x 10 reps

2 - 65kg x 10 reps

3 - 70kg x 7 reps

4 - 70kg x 5 reps

Incline Bench Press (Dumbbell)

1 - 30kg x 7 reps

2 - 25kg x 8 reps

3 - 22.5kg x 12 reps

4 - 22.5kg x 10 reps

Decline Bench Press (Dumbbell)

1 - 20kg x 12 reps

2 - 20kg x 12 reps

3 - 20kg x 12 reps

Chest Fly (Dumbbell)

1 - 15kg x 15 reps

2 - 15kg x 13 reps

3 - 15kg x 15 reps

Skullcrusher (Barbell)

1 - 22.5kg x 12 reps

2 - 22.5kg x 10 reps

3 - 22.5kg x 12 reps

Triceps Extension (Dumbbell)

1 - 15kg x 15 reps

2 - 15kg x 15 reps

3 - 15kg x 15 reps



26/Mar/2025

Legs

Lunge (Dumbbell)

1 - 24kg x 11 reps

2 - 24kg x 11 reps

3 - 24kg x 14 reps

4 - 24kg x 14 reps

5 - 24kg x 14 reps

6 - 24kg x 14 reps

Leg Extension (Machine)

1 - 70kg x 12 reps

2 - 70kg x 12 reps

3 - 75kg x 12 reps

Hack Squat (Machine)

1 - 30kg x 12 reps

2 - 30kg x 12 reps

3 - 30kg x 12 reps

Seated Leg Curl (Machine)

1 - 40kg x 15 reps

2 - 45kg x 15 reps

3 - 45kg x 15 reps

Leg Press (Machine)

1 - 120kg x 15 reps

2 - 140kg x 15 reps

3 - 160kg x 12 reps

Calf Press (Machine)

1 - 100kg x 25 reps

2 - 100kg x 25 reps

3 - 100kg x 22 reps


25/Mar/2025

Back/Bicep

Lat Pulldown (Cable)

1 - 52kg x 12 reps

2 - 66kg x 12 reps

3 - 66kg x 12 reps

4 - 66kg x 8 reps

5 - 39kg x 15 reps

Pull Up

1 - 10 reps

2 - 8 reps

3 - 8 reps

Chest Supported Incline Row (Dumbbell)

1 - 15kg x 15 reps

2 - 15kg x 15 reps

3 - 15kg x 15 reps

Iso-Lateral Row (Machine)

1 - 70kg x 12 reps

2 - 80kg x 12 reps

3 - 90kg x 12 reps

Seated Cable Row - V Grip (Cable)

1 - 59kg x 12 reps

2 - 66kg x 12 reps

3 - 73kg x 12 reps

Hammer Curl (Dumbbell)

1 - 12.5kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 15 reps

Bicep Curl (Barbell)

1 - 22.5kg x 15 reps

2 - 27.5kg x 12 reps

3 - 32.5kg x 12 reps

4 - 22.5kg x 16 reps



24/Mar/2025

Chest/Triceps

Incline Bench Press (Dumbbell)

1 - 30kg x 10 reps

2 - 27.5kg x 12 reps

3 - 25kg x 10 reps

4 - 25kg x 7 reps

5 - 20kg x 11 reps

Chest Dip (Weighted)

1 - 5kg x 11 reps

2 - 5kg x 13 reps

3 - 5kg x 12 reps

Bench Press (Barbell)

1 - 50kg x 8 reps

2 - 60kg x 8 reps

3 - 65kg x 5 reps

4 - 60kg x 6 reps

Cable Fly Crossovers

1 - 20.3kg x 15 reps

2 - 20.3kg x 12 reps

3 - 20.3kg x 12 reps

Triceps Extension (Dumbbell)

1 - 15kg x 15 reps

2 - 15kg x 15 reps

3 - 15kg x 15 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 47.3kg x 12 reps

3 - 47.3kg x 12 reps

4 - 34.3kg x 20 reps

@JBond24 so many shares at onces its hard to follow bro, but you looking good and tight there
i see some bulking but would like to see you cut down carbs a bit
you use mCT oil?

 

[stevesmi]

not sure why strength isn't improving, probably just early. but you do have to push a bit more

 

[Mobster]

not sure why strength isn't improving, probably just early. but you do have to push a bit more

Yep - gotta do the work

 

[BookerTNY]

I love the way you structure your log. It's excellent and it's very easy to follow.

 

[sambee38]

The time you're putting into this is tremendous

It's going to pay off dividends