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LeFr34k's Training Log

LeFr34k

LeFr34k

<B>EVO Logger</B>
EVO Logger
STATS
Age: 34
Weight: 209
Height: 5'10
BF: 20%

Macros
Calories = 2066
Fat = 70g
Carbs = 150g
Protein = 200g


Cardio AM(Monday to Friday)

60mins cardio AM on empty stomach
3x Cardazol pills stacked w/ SARM's (GW, SR9009 and S4)


Dosage
1-12 GW-501516 (CARDARINE) 20 mg day dosed once a day in the a.m.
1-12 Sr9009 (STENABOLIC) 30 mg day... 10 mg doses 4-5 hours apart
1-12 S4 (ANDARINE) 50 mg day... split doses... 25 mg in the a.m. and 25 mg 4-6 hours later
9-12 N2Generate - 5 caps daily


Mini PCT - Week 13-16
.Clomiphene 50/25/25/25
.Tamoxifeno (Novaldex) 20/20/20/20
.GW-501516 - 20 mg daily


DIET PLAN

[ I need a big breakfast, otherwise I feel tired the whole day, it has always happened to me, the other meals I don't care, feel free to add/remove/modify any food, you guys have more experience than me so any suggestions are welcome and I will put them to the test.]

Breaskfast [right after cardio] (Calories = 656 / Fat = 46.62 / Carbs = 31.3 / Protein = 42.3 )

2x Bread = (Calories = 100 / Fat = 2g / Carbs = 18g / Protein = 8)
1tbps Jif Peanut Butter Reduced Fat = (Calories = 95 / Fat = 6g / Carbs = 7.5g / Protein = 4g)
10g Shredded Low-Moisture Part-Skim Mozzarella Cheese = ( Calories = 30 / Fat = 2g / Carbs = 0.4g / Protein = 3.2g )
2x Slices Turkey Bacon = ( Calories = 50 / Fat = 4g / Carbs = 0g / Protein = 2g )
7x Egg White = ( Calories = 119 / Fat = 0.42 / Carbs = 1.68 / Protein = 25.2g )
2x Egg Yolk = ( Calories = 110 / Fat = 9.2g / Carbs = 1.22g / Protein = 5.4 )
1tbps Flaxseed Oil = ( Calories = 120 / Fat = 13g / Carbs = 0g / Protein = 0g )
1x softgel Fish Oil 3600 mg [Omega 3 + EPA & DHA] = ( Calories = 12 / Fat = 10g / Carbs = 0 / Protein = 0 )
1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )


MEAL 2 ( Calories = 281 / Fat = 2g / Carbs = 26g / Protein = 47.5g )

6-7onz boneless skinless chicken breast ( Calories = 216 / Fat = 2g = Carbs = 0 / Protein = 45g )
100g Basmati White Rice 100g (Cooked) ( Calories = 65 / Fat = 0g / Carbs = 26g / Protein = 2.5g)


MEAL 3 ( Calories = 240 / Fat = 16.5 / Carbs = 18.5g / Protein = 30.5g )

1 Scoop ON Whey Protein ( Calories = 120 / Fat = 1.5g / Carbs = 3g / Protein = 24g )
0.5cup Rolled Oats ( Calories = 100 / Fat = 15g / Carbs = 13g / Protein = 4g )
1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )

MEAL 4 PREWORKOUT MEAL (Calories = 150 / Fat 1.5g / Carbs = 38g / Protein = 26g )

45g Cereal Cream of Rice ( Calories = 150 / Fat = 0g / Carbs = 35g / Protein = 2g )
1 Scoop ON Whey Protein ( Calories = 120 / Fat = 1.5g / Carbs = 3g / Protein = 24g )


MEAL 5 (POSTWORKOUT/DINNER) ( Calories = 301 / Fat = 2g / Carbs = 28.5g / Protein = 50g )

6-7onz boneless skinless chicken breast ( Calories = 216 / Fat = 2g = Carbs = 0 / Protein = 45g )
100g Basmati White Rice 100g (Cooked) ( Calories = 65 / Fat = 0g / Carbs = 26g / Protein = 2.5g)
1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )


TOTAL
Calories: 1,628
Fat: 68.62
Carbs: 142.3
Protein: 196.3


Supplements
.Fish Oil 3600 mg (Omega 3 + EPA & DHA) / 3x times a day
.Animal Pak (1 package w/ breakfast)
.2x Magnesium Glycinate 500mg (before sleep)
.Flaxseed Oil 2x Day
.1x Cap N2Sleep


WORKOUT

Day 1: Chest, Triceps, Shoulders
Day 2: Back and Biceps
Day 3: Legs
Day 4: Chest, Triceps, Shoulders
Day 5: Back and Biceps
Day 6(not sure yet): I'm thinking of going on Saturdays to do legs


PHOTOS FROM LAST WEEK:
20220609_091621.webp20220609_091654.webp20220609_091749.webp20220609_092029.webp20220609_092100.webp


I will upload pictures throughout the week along with the stats/workout.
 
okay let me give you some advice on diet since you are open to suggestions

6 meals a day no human being needs, unless you are a top level pro slamming a ton of hgh and insulin and steroids no need for that man.

if you need to eat early in the day or else you drag that is something that you need to push through to change. once that light switch goes off you won't feel that way anymore

but let's say you want to keep eating early, eat less and then eat your biggest meal of the day at lunch. keep your food in a window 2-4 hours. then fast rest of day. that will put your body into fat burning mode.

calories in/out is a noble theory, but the science is in and it doesn't work. think about why. if you eat less calories your body also burns less calories. you don't see The Rock eating 1500 calories a day to stay lean year round, he eats A LOT. but he eats the right foods and his metabolism is strong because he cycles his calories day by day. fat people might not eat a lot and they stay fat cause their metabolism is slower. now i'm not saying eat a lot of food, but what i am saying is don't count calories and try to eat X amount everyday. some days eat little, some days eat a lot. some days don't eat at all. keep it all over the place just like nature intended. but focus more on eating the right foods, lots of fruits and veggies. cut out all refined oils/flour, processed etc. cut out dairy even. what do pros do when they want to cut down? they eat eat eat eat eat, then ahead of competition to radically cut back calories and pull the rug out. it works for them cause they have super fast metabolisms and they are burning a lot of cals exercising as a job. 6% in season and 10% offseason. again you are 20% here and a normal joe who doesn't get paid to lift and stick steroids up your ass like them. so don't follow what they do man and don't follow what some skinny meathead does, to get you to 10 or 12% we have to do more than just count calories and throw darts at the wall. hope this makes sense, and if you want me to really help you dial things in my door is always open to a consult

and fasting is your friend, and fasted exercise is doubly your friend. the objective is to burn off fat cells to get you leaner. in other words don't follow some skinny meathead ectromorph advice on diet, they never had to get rid of excess fat. they always ate bad and stayed skinny like geniuses. you are at 20% here, so we need to get you down and not by following a cookie cutter program where you are eating bread, refined peanut butter, cheese, and bacon. a good breakfast for you is fruit with eggs, forget the other crap, but the eggs must be made with no refined oils. get a tub of unrefined, cold pressed coconut oil. your entire diet needs to be improved man that will go a long way
 
Last edited:
LeFr34k said:
STATS
Age: 34
Weight: 209
Height: 5'10
BF: 20%

Macros
Calories = 2066
Fat = 70g
Carbs = 150g
Protein = 200g


Cardio AM(Monday to Friday)

60mins cardio AM on empty stomach
3x Cardazol pills stacked w/ SARM's (GW, SR9009 and S4)


Dosage
1-12 GW-501516 (CARDARINE) 20 mg day dosed once a day in the a.m.
1-12 Sr9009 (STENABOLIC) 30 mg day... 10 mg doses 4-5 hours apart
1-12 S4 (ANDARINE) 50 mg day... split doses... 25 mg in the a.m. and 25 mg 4-6 hours later
9-12 N2Generate - 5 caps daily


Mini PCT - Week 13-16
.Clomiphene 50/25/25/25
.Tamoxifeno (Novaldex) 20/20/20/20
.GW-501516 - 20 mg daily


DIET PLAN

[ I need a big breakfast, otherwise I feel tired the whole day, it has always happened to me, the other meals I don't care, feel free to add/remove/modify any food, you guys have more experience than me so any suggestions are welcome and I will put them to the test.]

Breaskfast [right after cardio] (Calories = 656 / Fat = 46.62 / Carbs = 31.3 / Protein = 42.3 )

2x Bread = (Calories = 100 / Fat = 2g / Carbs = 18g / Protein = 8)
1tbps Jif Peanut Butter Reduced Fat = (Calories = 95 / Fat = 6g / Carbs = 7.5g / Protein = 4g)
10g Shredded Low-Moisture Part-Skim Mozzarella Cheese = ( Calories = 30 / Fat = 2g / Carbs = 0.4g / Protein = 3.2g )
2x Slices Turkey Bacon = ( Calories = 50 / Fat = 4g / Carbs = 0g / Protein = 2g )
7x Egg White = ( Calories = 119 / Fat = 0.42 / Carbs = 1.68 / Protein = 25.2g )
2x Egg Yolk = ( Calories = 110 / Fat = 9.2g / Carbs = 1.22g / Protein = 5.4 )
1tbps Flaxseed Oil = ( Calories = 120 / Fat = 13g / Carbs = 0g / Protein = 0g )
1x softgel Fish Oil 3600 mg [Omega 3 + EPA & DHA] = ( Calories = 12 / Fat = 10g / Carbs = 0 / Protein = 0 )
1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )


MEAL 2 ( Calories = 281 / Fat = 2g / Carbs = 26g / Protein = 47.5g )

6-7onz boneless skinless chicken breast ( Calories = 216 / Fat = 2g = Carbs = 0 / Protein = 45g )
100g Basmati White Rice 100g (Cooked) ( Calories = 65 / Fat = 0g / Carbs = 26g / Protein = 2.5g)


MEAL 3 ( Calories = 240 / Fat = 16.5 / Carbs = 18.5g / Protein = 30.5g )

1 Scoop ON Whey Protein ( Calories = 120 / Fat = 1.5g / Carbs = 3g / Protein = 24g )
0.5cup Rolled Oats ( Calories = 100 / Fat = 15g / Carbs = 13g / Protein = 4g )
1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )

MEAL 4 PREWORKOUT MEAL (Calories = 150 / Fat 1.5g / Carbs = 38g / Protein = 26g )

45g Cereal Cream of Rice ( Calories = 150 / Fat = 0g / Carbs = 35g / Protein = 2g )
1 Scoop ON Whey Protein ( Calories = 120 / Fat = 1.5g / Carbs = 3g / Protein = 24g )


MEAL 5 (POSTWORKOUT/DINNER) ( Calories = 301 / Fat = 2g / Carbs = 28.5g / Protein = 50g )

6-7onz boneless skinless chicken breast ( Calories = 216 / Fat = 2g = Carbs = 0 / Protein = 45g )
100g Basmati White Rice 100g (Cooked) ( Calories = 65 / Fat = 0g / Carbs = 26g / Protein = 2.5g)
1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )


TOTAL
Calories: 1,628
Fat: 68.62
Carbs: 142.3
Protein: 196.3


Supplements
.Fish Oil 3600 mg (Omega 3 + EPA & DHA) / 3x times a day
.Animal Pak (1 package w/ breakfast)
.2x Magnesium Glycinate 500mg (before sleep)
.Flaxseed Oil 2x Day
.1x Cap N2Sleep


WORKOUT

Day 1: Chest, Triceps, Shoulders
Day 2: Back and Biceps
Day 3: Legs
Day 4: Chest, Triceps, Shoulders
Day 5: Back and Biceps
Day 6(not sure yet): I'm thinking of going on Saturdays to do legs


PHOTOS FROM LAST WEEK:
View attachment 13784View attachment 13785View attachment 13786View attachment 13787View attachment 13788


I will upload pictures throughout the week along with the stats/workout.
Click to expand...

Much respect for you posting the log - LeFr34k - you are a true iron brother

For your diet, if you're open to discussion, I would suggest
1) try eating in a window like 8 hours eating, 16 hours fasting, this will allow for more anabolism and less catabolism while helping you shed bodyfat
1a) means decrease the # of meals to maybe 2-3 and a preworkout/postworkout meal, mainly eat around training on training days
2) decrease carbohydrates to around 100 grams per day and increase protein to around 250 grams per day
3) for bread make sure you get gluten free high fiber dark bread like strong buckwheat or rye mix etc


overall, keep the log updated, want to see more
 
support for this log

thank you!

and a bit more cardio wouldnt hurt
 
G2G log! sweet

8/16 IF is for you
 
This log has my respect! for sure

diet needs some carbs down protein up
 
stevesmi said:
okay let me give you some advice on diet since you are open to suggestions

6 meals a day no human being needs, unless you are a top level pro slamming a ton of hgh and insulin and steroids no need for that man.

if you need to eat early in the day or else you drag that is something that you need to push through to change. once that light switch goes off you won't feel that way anymore

but let's say you want to keep eating early, eat less and then eat your biggest meal of the day at lunch. keep your food in a window 2-4 hours. then fast rest of day. that will put your body into fat burning mode.

calories in/out is a noble theory, but the science is in and it doesn't work. think about why. if you eat less calories your body also burns less calories. you don't see The Rock eating 1500 calories a day to stay lean year round, he eats A LOT. but he eats the right foods and his metabolism is strong because he cycles his calories day by day. fat people might not eat a lot and they stay fat cause their metabolism is slower. now i'm not saying eat a lot of food, but what i am saying is don't count calories and try to eat X amount everyday. some days eat little, some days eat a lot. some days don't eat at all. keep it all over the place just like nature intended. but focus more on eating the right foods, lots of fruits and veggies. cut out all refined oils/flour, processed etc. cut out dairy even. what do pros do when they want to cut down? they eat eat eat eat eat, then ahead of competition to radically cut back calories and pull the rug out. it works for them cause they have super fast metabolisms and they are burning a lot of cals exercising as a job. 6% in season and 10% offseason. again you are 20% here and a normal joe who doesn't get paid to lift and stick steroids up your ass like them. so don't follow what they do man and don't follow what some skinny meathead does, to get you to 10 or 12% we have to do more than just count calories and throw darts at the wall. hope this makes sense, and if you want me to really help you dial things in my door is always open to a consult

and fasting is your friend, and fasted exercise is doubly your friend. the objective is to burn off fat cells to get you leaner. in other words don't follow some skinny meathead ectromorph advice on diet, they never had to get rid of excess fat. they always ate bad and stayed skinny like geniuses. you are at 20% here, so we need to get you down and not by following a cookie cutter program where you are eating bread, refined peanut butter, cheese, and bacon. a good breakfast for you is fruit with eggs, forget the other crap, but the eggs must be made with no refined oils. get a tub of unrefined, cold pressed coconut oil. your entire diet needs to be improved man that will go a long way
Click to expand...

Thank you so much Stevesmi, I am grateful to have found this forum with such a supportive community.

Ok, let's fix this.

FYI: I workout at night, around 8pm, so normally dinner is at 9:30-9:45pm and the cardio, I do it around 9 or 10am

What about this MEAL PLAN:

Time Window: 2 p.m. to 10 p.m
MEAL #1 (2:00PM):
1x Animal Pak
1 tbsp Flaxseed Oil
Fish Oil 3600 mg
16onz boneless skinless chicken breast ( Calories = 432 / Fat = 4g = Carbs = 0 / Protein = 90g )
-I will alternate some days with salmon and skirt steak.-
200g Basmati White Rice 100g (Cooked) ( Calories = 130 / Fat = 0g / Carbs = 52g / Protein = 5g)
-I could add guacamole to this meal (let me know)

MEAL #2 (5:00PM)
1 Scoop Whey Protein
Walnuts

MEAL #3 (PRE-WORKOUT): 7:00PM
1 tbsp Flaxseed Oil
Fish Oil 3600 mg
7x egg whites
2x yolks
2x Multigrain bread slices
x1 tbsp peanut butter reduced fat
2x slices Turkey Bacon
1 Scoop Whey Protein

MEAL #4 (POSTWORKOUT/DINNER): 9-10PM
Fish Oil 3600 mg
16onz boneless skinless chicken breast ( Calories = 432 / Fat = 4g = Carbs = 0 / Protein = 90g )
200g Basmati White Rice 100g (Cooked) ( Calories = 130 / Fat = 0g / Carbs = 52g / Protein = 5g)
Veggies



Let me know what do you think. I will go to the supermarket this afternoon to buy all the food for the week and I would like to be clear about what I am going to eat.

- - - Updated - - -

Npcclassicphysique champ said:
Much respect for you posting the log - LeFr34k - you are a true iron brother

For your diet, if you're open to discussion, I would suggest
1) try eating in a window like 8 hours eating, 16 hours fasting, this will allow for more anabolism and less catabolism while helping you shed bodyfat
1a) means decrease the # of meals to maybe 2-3 and a preworkout/postworkout meal, mainly eat around training on training days
2) decrease carbohydrates to around 100 grams per day and increase protein to around 250 grams per day
3) for bread make sure you get gluten free high fiber dark bread like strong buckwheat or rye mix etc


overall, keep the log updated, want to see more
Click to expand...

Perfect, and thank you! Check out the new meal plan, any suggestion is appreciated
 
do a 2-6 hour window of eating. don't worry if you don't eat after your workout since you finish so late. just let it ride into the next day. just hydrate.

optimally though you want to workout earlier, our bodies don't want to train at night but you gotta do what you gotta do

some more changes i want you to do

instead of white rice, do brown rice. yes it makes a difference. the brown rice has kernals which slow the insulin spike vs. white rice
instead of peanut butter do plain almond butter, read the ingredients. most peanut butter have a ton of additives
no more processed foods, that includes bacon and bread. turkey bacon is just as bad for you as regular bacon. processed meats are some of the worst foods to put into your body
there is a bread i use sometimes called unbun, which is made from natural ingredients only. if you insist on bread switch to that but even whole grain bread is junk because it is made from refined ingredients
instead of flax oil, just get a tub of unrefined cold pressed coconut oil and cook with that
raw nuts are good, again read what is in it. they add oils
also more fruits and veggies. they are your friends
i'm also not a fan of protein powders at all. again we are back to processed junkie foods. whey protein is processed, there is no need to mess with it man none whatsoever.
egg whites are a no-no out of cartons. again processed junk we want to eliminate. eat the actual whole egg, make sure its humane friendly eggs where the chickens are outside in the sun and eating bugs and seeds. the eggs should say humane friend on them so that tells you its good eggs

i'm steering you to a whole food diet because that is the healthiest way to eat and away from processed junk. you will not only lose fat this way but also boost your health markers and feel like a million bucks all day instead of being tired and feeling bleh.
 
stevesmi said:
do a 2-6 hour window of eating. don't worry if you don't eat after your workout since you finish so late. just let it ride into the next day. just hydrate.

optimally though you want to workout earlier, our bodies don't want to train at night but you gotta do what you gotta do

some more changes i want you to do

instead of white rice, do brown rice. yes it makes a difference. the brown rice has kernals which slow the insulin spike vs. white rice
instead of peanut butter do plain almond butter, read the ingredients. most peanut butter have a ton of additives
no more processed foods, that includes bacon and bread. turkey bacon is just as bad for you as regular bacon. processed meats are some of the worst foods to put into your body
there is a bread i use sometimes called unbun, which is made from natural ingredients only. if you insist on bread switch to that but even whole grain bread is junk because it is made from refined ingredients
instead of flax oil, just get a tub of unrefined cold pressed coconut oil and cook with that
raw nuts are good, again read what is in it. they add oils
also more fruits and veggies. they are your friends
i'm also not a fan of protein powders at all. again we are back to processed junkie foods. whey protein is processed, there is no need to mess with it man none whatsoever.
egg whites are a no-no out of cartons. again processed junk we want to eliminate. eat the actual whole egg, make sure its humane friendly eggs where the chickens are outside in the sun and eating bugs and seeds. the eggs should say humane friend on them so that tells you its good eggs

i'm steering you to a whole food diet because that is the healthiest way to eat and away from processed junk. you will not only lose fat this way but also boost your health markers and feel like a million bucks all day instead of being tired and feeling bleh.
Click to expand...

Hey Steve!

Check this out:


MEAL #1 (2:00PM):
1x Animal Pak
1 tbsp Flaxseed Oil
Fish Oil 3600 mg
16onz boneless skinless chicken breast ( Calories = 432 / Fat = 4g = Carbs = 0 / Protein = 90g )
-I will alternate some days with salmon and skirt steak.-
200g Basmati BROWN Rice 100g (Cooked) ( Calories = 130 / Fat = 0g / Carbs = 52g / Protein = 5g)
-Veggies (brocoli and cauliflower)

MEAL #2 (PRE-WORKOUT): 6:00PM
1 tbsp Flaxseed Oil
Fish Oil 3600 mg
7x Whole Eggs w/ cherry tomatoes and onions
Green Apple w/ 1x tbsp Almond Butter / Bananas/ Pears/
Handful of nuts (Raw Brazil Nuts)


MEAL #3 (POSTWORKOUT/DINNER): 9PM
Fish Oil 3600 mg
16onz boneless skinless chicken breast ( Calories = 432 / Fat = 4g = Carbs = 0 / Protein = 90g )
200g Basmati BROWN Rice 100g (Cooked) ( Calories = 130 / Fat = 0g / Carbs = 52g / Protein = 5g)
Guacamole (Avocado, onions, cilantro, fresh lime juice, himalayan salt)

Removing the following:
1. Turkey Bacon
2. Peanut Butter
3. Whole Bread
4. White rice
5. Protein powder
6. Mozarella cheese

Questions:
1. When you say "whole egg" is the albumen (white) and the yolk, right ? can be scrambled ? Also, 7 whole eggs ?
2. When I hit the treadmill in the morning, around 10am, is on empty stomach, should I not eat anything until 2pm, right? which is the first meal.
3. The flax oil is from cold pressed flax seeds, organic, pure and unfiltered. What I do is I take a tbsp and drink it. Should I no longer take it ?
4. I cook w/ PAM Non Stick, should I stop using this and start using coconut oil ?
5. Cheat meal? can i do it or not? what could it be in case of and how often?

PD: eternally grateful for your (and everyone's) help.
 
i'm glad you found your new home. hopefully you will pass on the knowledge in time as well. i answered your questions below

1. When you say "whole egg" is the albumen (white) and the yolk, right ? can be scrambled ? Also, 7 whole eggs ?

yes whole eggs. make them how you want. but don't fry them, cook them lightly. eggs should never be overcooked. and use the high quality eggs. very important, those are the ones that have the nutrition. cheap walmart eggs are shit. you can tell the quality of the eggs by the yolk color, bright orange means the chickens were eating a natural diet, yellow yolk means they were fed trash. it would be like eating a fish out of sewage vs. a fish out of the clean ocean

2. When I hit the treadmill in the morning, around 10am, is on empty stomach, should I not eat anything until 2pm, right? which is the first meal.

if you train fasted your body will use the excess fat stores for energy. you may be uncomfortable the first 2-3 weeks going this route but your body will adjust. our ancestors used to hike miles searching for food on empty stomachs, others would march with full body armor for days to fight battles and kings wouldn't give them food until afterwards. it is in our DNA to train fasted. even high end pros train fasted. as far as after you don't need to eat within a window, that is bro science that comes from pros injecting insulin then needle to eat to raise their blood sugar. in your situation let that fat burning go as long as possible. make sure you hydrate though, hydration is very important. electrolyte imbalance can easily feel like actual hunger, but they are not the same thing. in fact the first things you should do in the morning are evacuate and drink a lot of good water to hydrate, this will make your body less stressed and more comfortable

3. The flax oil is from cold pressed flax seeds, organic, pure and unfiltered. What I do is I take a tbsp and drink it. Should I no longer take it ?

it sounds good to me. but unrefined cold pressed coconut oil is 100% authentic and cannot be faked. so i trust that and it cooks great.

4. I cook w/ PAM Non Stick, should I stop using this and start using coconut oil ?

never use spray on oils, even spray on coconut oil! they contain propellants. you wouldn't feed it to your dog or cat so why put it in your own body?

5. Cheat meal? can i do it or not? what could it be in case of and how often?

i'm not an advocate of 'cheat meals' or 'moderation'. i think those terms are pushed a lot by skinny ectomorphs who give bad advice to others because they eat a lot of crap and get away with it from a physical standpoint (being lean) but are really just fucking up their organs and gut health.

what i am an advocate of use eating healthy delicious food which can be done. example i make the best burger at home. i use grassfed beef, lettuce wraps, tomatoes, and coconut yogurt. its healthy and tastes great. if you go get a burger from mcdonalds it is fake food and is not healthy nor does it taste great. once you stop consuming those bad foods the mere smell will disgust you.

now by chance if you end up eating out or something once in a while that is life, i'm not gonna tell you to not do it. but most of your food should be prepped by you so you know exactly what you are eating. there is no healthy restaurant food unless you go there and order a plain salad lol



Dr. Jason Fung has a really good cook book with a lot of good recipes including pancakes, wings, etc that i make all the time which are made from good ingredients. i recommend you check that out

also once you hit enough posts to PM, PM me your email addy and i will get you out my Ebook on cutting down and fasting for free. same goes for anyone else reading this. nobody should ever be more than 12% body fat, and frankly i want everyone under 10% with abs. that is my life goal lol and i won't stop till everyone gets there
 
Last edited:
stevesmi said:
i'm glad you found your new home. hopefully you will pass on the knowledge in time as well. i answered your questions below

1. When you say "whole egg" is the albumen (white) and the yolk, right ? can be scrambled ? Also, 7 whole eggs ?

yes whole eggs. make them how you want. but don't fry them, cook them lightly. eggs should never be overcooked. and use the high quality eggs. very important, those are the ones that have the nutrition. cheap walmart eggs are shit. you can tell the quality of the eggs by the yolk color, bright orange means the chickens were eating a natural diet, yellow yolk means they were fed trash. it would be like eating a fish out of sewage vs. a fish out of the clean ocean

2. When I hit the treadmill in the morning, around 10am, is on empty stomach, should I not eat anything until 2pm, right? which is the first meal.

if you train fasted your body will use the excess fat stores for energy. you may be uncomfortable the first 2-3 weeks going this route but your body will adjust. our ancestors used to hike miles searching for food on empty stomachs, others would march with full body armor for days to fight battles and kings wouldn't give them food until afterwards. it is in our DNA to train fasted. even high end pros train fasted. as far as after you don't need to eat within a window, that is bro science that comes from pros injecting insulin then needle to eat to raise their blood sugar. in your situation let that fat burning go as long as possible. make sure you hydrate though, hydration is very important. electrolyte imbalance can easily feel like actual hunger, but they are not the same thing. in fact the first things you should do in the morning are evacuate and drink a lot of good water to hydrate, this will make your body less stressed and more comfortable

3. The flax oil is from cold pressed flax seeds, organic, pure and unfiltered. What I do is I take a tbsp and drink it. Should I no longer take it ?

it sounds good to me. but unrefined cold pressed coconut oil is 100% authentic and cannot be faked. so i trust that and it cooks great.

4. I cook w/ PAM Non Stick, should I stop using this and start using coconut oil ?

never use spray on oils, even spray on coconut oil! they contain propellants. you wouldn't feed it to your dog or cat so why put it in your own body?

5. Cheat meal? can i do it or not? what could it be in case of and how often?

i'm not an advocate of 'cheat meals' or 'moderation'. i think those terms are pushed a lot by skinny ectomorphs who give bad advice to others because they eat a lot of crap and get away with it from a physical standpoint (being lean) but are really just fucking up their organs and gut health.

what i am an advocate of use eating healthy delicious food which can be done. example i make the best burger at home. i use grassfed beef, lettuce wraps, tomatoes, and coconut yogurt. its healthy and tastes great. if you go get a burger from mcdonalds it is fake food and is not healthy nor does it taste great. once you stop consuming those bad foods the mere smell will disgust you.

now by chance if you end up eating out or something once in a while that is life, i'm not gonna tell you to not do it. but most of your food should be prepped by you so you know exactly what you are eating. there is no healthy restaurant food unless you go there and order a plain salad lol



Dr. Jason Fung has a really good cook book with a lot of good recipes including pancakes, wings, etc that i make all the time which are made from good ingredients. i recommend you check that out

also once you hit enough posts to PM, PM me your email addy and i will get you out my Ebook on cutting down and fasting for free. same goes for anyone else reading this. nobody should ever be more than 12% body fat, and frankly i want everyone under 10% with abs. that is my life goal lol and i won't stop till everyone gets there
Click to expand...

Perfect!!! Thank you so much!

This Monday I will start to log meals/workout and upload weekly photos here.

I'm going to the supermarket right now! I will keep you posted!

Thank you again!
 
Oh boy oh boy!

Today was a good day at the gym, the endurance I had was awesome....I felt great today.

I tried a workout I found here

9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol

Workout
Incline bench - 12 15 reps X 4 sets - 60 80kg
Slight decline db press. - 12 15 reps X 3 sets
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Lateral raise db. - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets

Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + veggies (tbsp flaxseed oil+animal pak+3500mg Omega 3)
5:30pm (preworkout meal): 6 whole eggs w/ cherry tomatoes and onions + green apple w/ almond butter + raw nuts (3500mg Omega 3)
8:30pm (postworkout meal): 9onz boneless skinless chicken breast + 5onz skirt steak + 150g integral jasmin rice(3500mg Omega 3)

I will be uploading photos later in the week.
 
LeFr34k said:
Oh boy oh boy!

Today was a good day at the gym, the endurance I had was awesome....I felt great today.

I tried a workout I found here

9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol

Workout
Incline bench - 12 15 reps X 4 sets - 60 80kg
Slight decline db press. - 12 15 reps X 3 sets
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Lateral raise db. - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets

Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + veggies (tbsp flaxseed oil+animal pak+3500mg Omega 3)
5:30pm (preworkout meal): 6 whole eggs w/ cherry tomatoes and onions + green apple w/ almond butter + raw nuts (3500mg Omega 3)
8:30pm (postworkout meal): 9onz boneless skinless chicken breast + 5onz skirt steak + 150g integral jasmin rice(3500mg Omega 3)

I will be uploading photos later in the week.
Click to expand...

looking forward to seeing your progress
 
LeFr34k said:
Oh boy oh boy!

Today was a good day at the gym, the endurance I had was awesome....I felt great today.

I tried a workout I found here

9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol

Workout
Incline bench - 12 15 reps X 4 sets - 60 80kg
Slight decline db press. - 12 15 reps X 3 sets
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Lateral raise db. - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets

Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + veggies (tbsp flaxseed oil+animal pak+3500mg Omega 3)
5:30pm (preworkout meal): 6 whole eggs w/ cherry tomatoes and onions + green apple w/ almond butter + raw nuts (3500mg Omega 3)
8:30pm (postworkout meal): 9onz boneless skinless chicken breast + 5onz skirt steak + 150g integral jasmin rice(3500mg Omega 3)

I will be uploading photos later in the week.
Click to expand...

if you are feeling good then that is #1
 
LeFr34k said:
Oh boy oh boy!

Today was a good day at the gym, the endurance I had was awesome....I felt great today.

I tried a workout I found here

9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol

Workout
Incline bench - 12 15 reps X 4 sets - 60 80kg
Slight decline db press. - 12 15 reps X 3 sets
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Lateral raise db. - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets

Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + veggies (tbsp flaxseed oil+animal pak+3500mg Omega 3)
5:30pm (preworkout meal): 6 whole eggs w/ cherry tomatoes and onions + green apple w/ almond butter + raw nuts (3500mg Omega 3)
8:30pm (postworkout meal): 9onz boneless skinless chicken breast + 5onz skirt steak + 150g integral jasmin rice(3500mg Omega 3)

I will be uploading photos later in the week.
Click to expand...

overall good training

i like your email plan 6 hour eating window
BUT you need to increase fats in the diet, at least add 1 tbsp of fish oil to each meal in the end and add some more nuts like walnuts/almonds
 
the log is power
IF is doing good
 
more updates waiting

and IF going good
 
Hello guys!

LEG's day, Jesus christ....those sarm's kicked in like crazy

9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol

Workout

LEG Press - 12-15 x 4reps (326kg)
lying down hamstring - 12 15 x 4reps
Squat - 12 15 x 4 reps (122kg)
Leg Lunges - 12 15 x 4 reps
Leg extension - 12 15 x 4 reps
seated hamstring curls - 12 15 x 4 reps
Calves 20 x reps

Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + guacamole(tbsp flaxseed oil+animal pak+3500mg Fish Oil)
5:30pm (preworkout meal): 4 whole eggs w/ cherry tomatoes and onions + green apple w/ almond butter + raw nuts (3500mg Fish Oil)
8:30pm (postworkout meal): 4onz boneless skinless chicken breast + 8onz salmon + 200g integral jasmin rice(3500mg Fish Oil)


Question:

Some people are telling me to consume more fats, but I'm taking 3600MG fish oil and 2160mg omega-3 (3 times a day) + 1 tbsp Flaxseed Oil (7,230mg ALA / 1,800mg LA / 2,100mg Oleic Acid) + walnuts and almond butter + I eat skirt steak or salmon at night (postworkout meal), Do I need more fats than that ?

Links to the flaxseed and fish oil I'm using
Flaxseed Oil
Fish Oil

Also, my N2Guard and N2Sleep are here.

- - - Updated - - -

stevesmi said:
looking forward to seeing your progress
Click to expand...

Hey Stevesmi, check out my last post in here and let me know what do you think.

Thank youuu!
 
Lots of good info. IF isn't for me but extremely helpful for a lot of people, a ton get great results. Just make sure what you're doing is sustainable for you. Looks like you've got a good plan of action. Stick with it you will get lean for sure. Keep it up!
 
Csbbrah said:
Lots of good info. IF isn't for me but extremely helpful for a lot of people, a ton get great results. Just make sure what you're doing is sustainable for you. Looks like you've got a good plan of action. Stick with it you will get lean for sure. Keep it up!
Click to expand...

thanks for the good wishes bro!
 
Very effective detailed log, keep it up
 
Hello guys!


9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol


Back/Bicep Workout!

Pull-ups. X 3 sets
T-Bar Row. X 12 reps X 3 sets
Nautilus seated low row. X 12 reps X 3 sets
Single-Arm Smith Machine Row. X 12 reps X 3 sets
Lat Pull-Down. X 12 reps X 3 sets
Seated Incline Dumbbell Bicep Curl. X 12 reps X 3 sets
Ezcurl bicep curls X 3 sets
Hammer Curl x 3 sets


Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + guacamole(tbsp flaxseed oil+animal pak+3500mg Fish Oil)
5:30pm (preworkout meal): Green Apple w/ almond butter + raw nuts + 3500mg Fish Oil
8:30pm (postworkout meal): 4onz boneless skinless chicken breast + 8onz salmon + 200g integral jasmin rice + guacamole+ 3500mg Fish Oil

Feeling great these days.

Next Monday I will be uploading photos (full body)

Took these two after workout

20220629_205215.webp20220629_205205.webp

- - - Updated - - -

Masonic Bodybuilder said:
Great to see those SARMs really helping out now man. Killer leg workout too!
Click to expand...

Thank you man!
 
Arms looking big and you're wide! nice strong look
thanks for the update
 
LeFr34k said:
Hello guys!


9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol


Back/Bicep Workout!

Pull-ups. X 3 sets
T-Bar Row. X 12 reps X 3 sets
Nautilus seated low row. X 12 reps X 3 sets
Single-Arm Smith Machine Row. X 12 reps X 3 sets
Lat Pull-Down. X 12 reps X 3 sets
Seated Incline Dumbbell Bicep Curl. X 12 reps X 3 sets
Ezcurl bicep curls X 3 sets
Hammer Curl x 3 sets


Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + guacamole(tbsp flaxseed oil+animal pak+3500mg Fish Oil)
5:30pm (preworkout meal): Green Apple w/ almond butter + raw nuts + 3500mg Fish Oil
8:30pm (postworkout meal): 4onz boneless skinless chicken breast + 8onz salmon + 200g integral jasmin rice + guacamole+ 3500mg Fish Oil

Feeling great these days.

Next Monday I will be uploading photos (full body)

Took these two after workout

View attachment 13806View attachment 13807

- - - Updated - - -



Thank you man!
Click to expand...

Shoulder are wide and you look great.

If you work at this, you can even step on stage.
 
great update you can compete within a year
 
following this log rocks
 
Everyone has been very supportive and I would like to thank you all for the good wishes and the help you have given me, I really appreciate it. I will enjoy the journey and try to get better every day and we'll see how far we get.
 
Hello guys!

9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol

Chest/Triceps/Shoulders

Workout
Barbell Bench Press - 12 15 reps X 4 sets - 80 90 102kg
Incline Bench Press - 12 15 reps X 3 sets - 60 80 90
Machine Chest Press - 12 15 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Cable Overhead Extension with Rope - 3 sets X 3 sets
Single-Arm Cable Kick-Back - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets
Skullcrusher - 12 reps x 3 sets
Seated Barbell Press - 15 10 8 x sets 61 83 102kg
Rear Delt Fly - 15 reps x sets
Lateral Raise - 12 reps x sets

Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + guacamole(tbsp flaxseed oil+animal pak+3500mg Fish Oil)
5:30pm (preworkout meal): Green Apple w/ almond butter + raw nuts + 3500mg Fish Oil
8:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice + guacamole+ 3500mg Fish Oil

20220630_203559.webp
 
Developing nicely, looking great
 
LeFr34k said:
STATS
Age: 34
Weight: 209
Height: 5'10
BF: 20%

Macros
Calories = 2066
Fat = 70g
Carbs = 150g
Protein = 200g


Cardio AM(Monday to Friday)

60mins cardio AM on empty stomach
3x Cardazol pills stacked w/ SARM's (GW, SR9009 and S4)


Dosage
1-12 GW-501516 (CARDARINE) 20 mg day dosed once a day in the a.m.
1-12 Sr9009 (STENABOLIC) 30 mg day... 10 mg doses 4-5 hours apart
1-12 S4 (ANDARINE) 50 mg day... split doses... 25 mg in the a.m. and 25 mg 4-6 hours later
9-12 N2Generate - 5 caps daily


Mini PCT - Week 13-16
.Clomiphene 50/25/25/25
.Tamoxifeno (Novaldex) 20/20/20/20
.GW-501516 - 20 mg daily


DIET PLAN

[ I need a big breakfast, otherwise I feel tired the whole day, it has always happened to me, the other meals I don't care, feel free to add/remove/modify any food, you guys have more experience than me so any suggestions are welcome and I will put them to the test.]

Breaskfast [right after cardio] (Calories = 656 / Fat = 46.62 / Carbs = 31.3 / Protein = 42.3 )

2x Bread = (Calories = 100 / Fat = 2g / Carbs = 18g / Protein = 8)
1tbps Jif Peanut Butter Reduced Fat = (Calories = 95 / Fat = 6g / Carbs = 7.5g / Protein = 4g)
10g Shredded Low-Moisture Part-Skim Mozzarella Cheese = ( Calories = 30 / Fat = 2g / Carbs = 0.4g / Protein = 3.2g )
2x Slices Turkey Bacon = ( Calories = 50 / Fat = 4g / Carbs = 0g / Protein = 2g )
7x Egg White = ( Calories = 119 / Fat = 0.42 / Carbs = 1.68 / Protein = 25.2g )
2x Egg Yolk = ( Calories = 110 / Fat = 9.2g / Carbs = 1.22g / Protein = 5.4 )
1tbps Flaxseed Oil = ( Calories = 120 / Fat = 13g / Carbs = 0g / Protein = 0g )
1x softgel Fish Oil 3600 mg [Omega 3 + EPA & DHA] = ( Calories = 12 / Fat = 10g / Carbs = 0 / Protein = 0 )
1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )


MEAL 2 ( Calories = 281 / Fat = 2g / Carbs = 26g / Protein = 47.5g )

6-7onz boneless skinless chicken breast ( Calories = 216 / Fat = 2g = Carbs = 0 / Protein = 45g )
100g Basmati White Rice 100g (Cooked) ( Calories = 65 / Fat = 0g / Carbs = 26g / Protein = 2.5g)


MEAL 3 ( Calories = 240 / Fat = 16.5 / Carbs = 18.5g / Protein = 30.5g )

1 Scoop ON Whey Protein ( Calories = 120 / Fat = 1.5g / Carbs = 3g / Protein = 24g )
0.5cup Rolled Oats ( Calories = 100 / Fat = 15g / Carbs = 13g / Protein = 4g )
1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )

MEAL 4 PREWORKOUT MEAL (Calories = 150 / Fat 1.5g / Carbs = 38g / Protein = 26g )

45g Cereal Cream of Rice ( Calories = 150 / Fat = 0g / Carbs = 35g / Protein = 2g )
1 Scoop ON Whey Protein ( Calories = 120 / Fat = 1.5g / Carbs = 3g / Protein = 24g )


MEAL 5 (POSTWORKOUT/DINNER) ( Calories = 301 / Fat = 2g / Carbs = 28.5g / Protein = 50g )

6-7onz boneless skinless chicken breast ( Calories = 216 / Fat = 2g = Carbs = 0 / Protein = 45g )
100g Basmati White Rice 100g (Cooked) ( Calories = 65 / Fat = 0g / Carbs = 26g / Protein = 2.5g)
1x Animal Pak = ( Calories = 20 / Fat = 0g / Carbs = 2.5g / Protein = 2.5g )


TOTAL
Calories: 1,628
Fat: 68.62
Carbs: 142.3
Protein: 196.3


Supplements
.Fish Oil 3600 mg (Omega 3 + EPA & DHA) / 3x times a day
.Animal Pak (1 package w/ breakfast)
.2x Magnesium Glycinate 500mg (before sleep)
.Flaxseed Oil 2x Day
.1x Cap N2Sleep


WORKOUT

Day 1: Chest, Triceps, Shoulders
Day 2: Back and Biceps
Day 3: Legs
Day 4: Chest, Triceps, Shoulders
Day 5: Back and Biceps
Day 6(not sure yet): I'm thinking of going on Saturdays to do legs
PHOTOS FROM LAST WEEK:
View attachment 13784View attachment 13785View attachment 13786View attachment 13787View attachment 13788


I will upload pictures throughout the week along with the stats/workout.
Click to expand...
yes you need to train legs twice a week,day 1= chest n triceps/day2 legs n shoulders/day 3 back n biceps/ day 4 chest n triceps/ day 5 legs n shoulders/ day 6 back n biceps,giving a day rest for most of upper body before training upper again,
 
LeFr34k said:
Hello guys!

9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol

Chest/Triceps/Shoulders

Workout
Barbell Bench Press - 12 15 reps X 4 sets - 80 90 102kg
Incline Bench Press - 12 15 reps X 3 sets - 60 80 90
Machine Chest Press - 12 15 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Cable Overhead Extension with Rope - 3 sets X 3 sets
Single-Arm Cable Kick-Back - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets
Skullcrusher - 12 reps x 3 sets
Seated Barbell Press - 15 10 8 x sets 61 83 102kg
Rear Delt Fly - 15 reps x sets
Lateral Raise - 12 reps x sets

Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + guacamole(tbsp flaxseed oil+animal pak+3500mg Fish Oil)
5:30pm (preworkout meal): Green Apple w/ almond butter + raw nuts + 3500mg Fish Oil
8:30pm (postworkout meal): 5onz boneless skinless chicken breast + 7onz salmon + 200g integral jasmin rice + guacamole+ 3500mg Fish Oil

View attachment 13808
Click to expand...

you're looking better every time

legs are coming in so keep squatting and deadlifting you'll get there
 
keep us posted
 
training log extreme +100000000
 
supporting and loving the logs NICE and HOT
 
Hello guys!!

Workout while fasting

LEG'S day

Workout

LEG Press - 12-15 x 4reps (326kg)
lying down hamstring - 12 15 x 4reps
Squat - 12 15 x 4 reps (122kg)
Leg Lunges - 12 15 x 4 reps
Leg extension - 12 15 x 4 reps
seated hamstring curls - 12 15 x 4 reps
Calves 20 x reps

MEALS:

3:00pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + (tbsp flaxseed oil+animal pak+3500mg Fish Oil)
6:00pm: green apple w/ almond butter + raw nuts (3500mg Fish Oil)
8:30pm: Skirt (churrasco) Steak + 8onz salmon + 200g integral jasmin rice(3500mg Fish Oil)


On monday I'll be uploading photos of my progress so far...!! Thanks for the support!
 
LeFr34k said:
Hello guys!!

Workout while fasting

LEG'S day

Workout

LEG Press - 12-15 x 4reps (326kg)
lying down hamstring - 12 15 x 4reps
Squat - 12 15 x 4 reps (122kg)
Leg Lunges - 12 15 x 4 reps
Leg extension - 12 15 x 4 reps
seated hamstring curls - 12 15 x 4 reps
Calves 20 x reps

MEALS:

3:00pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + (tbsp flaxseed oil+animal pak+3500mg Fish Oil)
6:00pm: green apple w/ almond butter + raw nuts (3500mg Fish Oil)
8:30pm: Skirt (churrasco) Steak + 8onz salmon + 200g integral jasmin rice(3500mg Fish Oil)


On monday I'll be uploading photos of my progress so far...!! Thanks for the support!
Click to expand...

great update keep the legs pumped up hard

smart you're doing fasting in a restricted time

waiting on your pics
 
Hello guys!

Photos are here, along w/ updates.

I did 24h fasting, from friday to monday (today),I'll be doing 16/8 from today to thursday.

Screenshot_20220704-103143_Renpho.webp20220704_100702.webp20220704_101013.webp20220704_101041.webp20220704_101323.webp

The legs are different, a little bigger, but it is difficult to capture them in a photo (I need to get some sun). hopefully next month they will be more noticeable.
 
UPDATE

9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol

Workout
Incline bench - 12 15 reps X 4 sets - 60 80kg
Slight decline db press. - 12 15 reps X 3 sets
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Lateral raise db. - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets

Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + guacamole(tbsp flaxseed oil+animal pak+3500mg Omega 3)
5:30pm (preworkout meal): green apple w/ almond butter + raw nuts (3500mg Omega 3)
8:30pm (postworkout meal): 5onz boneless skinless chicken breast + 8onz salmon + 200g integral jasmin rice(3500mg Omega 3)
 
LeFr34k said:
UPDATE

9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol

Workout
Incline bench - 12 15 reps X 4 sets - 60 80kg
Slight decline db press. - 12 15 reps X 3 sets
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Lateral raise db. - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets

Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + guacamole(tbsp flaxseed oil+animal pak+3500mg Omega 3)
5:30pm (preworkout meal): green apple w/ almond butter + raw nuts (3500mg Omega 3)
8:30pm (postworkout meal): 5onz boneless skinless chicken breast + 8onz salmon + 200g integral jasmin rice(3500mg Omega 3)
Click to expand...

Great update, and your chest workout is very good I like the volume
 
LeFr34k said:
UPDATE

9:00AM: 1h Cardio AM on empty stomach w/ 3pills cardazol

Workout
Incline bench - 12 15 reps X 4 sets - 60 80kg
Slight decline db press. - 12 15 reps X 3 sets
Pec deck flies. - 12 reps X 3 sets
Cable flies. - 12 reps X 3 sets
Short press barbell - 3 sets X 3 sets
Lateral raise db. - 3 sets X 3 sets
Rope pushdowns. - 12 reps X 3 sets

Meals:
2:30pm: 15onz boneless skinless chicken breast w/ 150g of integral jasmin rice + guacamole(tbsp flaxseed oil+animal pak+3500mg Omega 3)
5:30pm (preworkout meal): green apple w/ almond butter + raw nuts (3500mg Omega 3)
8:30pm (postworkout meal): 5onz boneless skinless chicken breast + 8onz salmon + 200g integral jasmin rice(3500mg Omega 3)
Click to expand...

i like this setup, good job here
 
this training log is getting to GOAT status
 
keep training hard and I would do dips
 
Hey guys

60mins AM cardio on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4



LEG's/Shoulders Workout

LEG Press - 12-15 x 4reps (326kg)
lying down hamstring - 12 15 x 4reps
Squat - 12 15 x 4 reps (122kg)
Leg Lunges - 12 15 x 4 reps
Leg extension - 12 15 x 4 reps
seated hamstring curls - 12 15 x 4 reps
Calves 20 - 4 x reps
Seated Barbell Press - 15 12 10 10 / 61-102kg
Rear Delt Fly - 15 12 12 10
Lateral Raise - 15 12 10 8
Front Raise - 15 12 10 8



MEALS(IF 18/6):

4:00pm: 16onz boneless skinless chicken breast + 3onz steak + Beans w/ 250g of integral jasmin rice + (tbsp flaxseed oil+animal pak+3500mg Fish Oil)
9:00pm: 8onz salmon + 200g integral jasmin rice+ guacamole(3500mg Fish Oil)


UPDATES PHOTOS, Page 8. Starting my 3rd week of SARM's.
 
Very effective workout
 
Hey guys,

CARDIO

60mins AM on empty stomach w/ 3 Cardazol pills + GW/SR9009/S4
30mins AFTER my workout



Back/Bicep Workout!

Pull-ups. X 3 sets
T-Bar Row. X 12 reps X 3 sets
Nautilus seated low row. X 12 reps X 3 sets
Single-Arm Smith Machine Row. X 12 reps X 3 sets
Lat Pull-Down. X 12 reps X 3 sets
Seated Incline Dumbbell Bicep Curl. X 12 reps X 3 sets
Ezcurl bicep curls X 3 sets
Hammer Curl x 3 sets



MEALS(IF 16/8):

3:00pm: 16onz boneless skinless chicken breast + 180g of integral jasmin rice + Guacamole (tbsp flaxseed oil+animal pak+3500mg Fish Oil)
6:00pm: Raw nuts
9:00pm: 8onz salmon + 200g integral jasmin rice+ (3500mg Fish Oil)

- - - Updated - - -

Masonic Bodybuilder said:
Glad to hear the Cardazol is working well for you.

Arms are definitely your strong body part. Once you get that waist leaned down a bit you are going to be a beast!
Click to expand...

Yes indeed!

Thanks for the good wishes bro
 
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