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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAKeudomestic

Approved Log LOG - Macs Bulk 2023

macka1221

V.I.P.
EVO Logger
Hi All, after some overwhelming comments to get together a proper log after asking some advice here goes. I am currently recovering from my last cycle and feeling great thanks to running the reccomended PCT I found here, bloodwork to come in a couple of weeks which will determine exactly when i kick off but at this stage I'm feeling start of August, so just in the planning phase right now. Goal is to get a big as possible, hit 96kg during last bulk, adding and keeping 2-3kg of lean tissue at the end would be great, followed by getting as lean as possible.

Notes:
Cycle - I aim to bulk for 14 weeks, run trt for 8 weeks, then cut for 10 before coming off completely
Training - have posted phase 1 but there are 3 phases and the entire program runs 14 weeks
Diet - Currently eating a similar diet but at about 2,800 to 3,000 Calories and maintaining at 86kg and looking pretty lean still. Staring point at 3,800 and will increase from there.

Stats:
179cm
86kg (aprox 10% body fat)
Bench: 120kg
Deadlift: 190kg
Squat: 160kg
OH Press: 75kg

BULK CYCLE

Weeks 1-14 (M/W/F)
Test E: 600 mg
NPP: 420 mg
Equipose: 600 mg
HGH: 3 iu E/D (fasted, morning)
Aromasin: 12.5 mg E/D (or as needed)

Weeks 1-6
Dianabol: 40 mg E/D

Supplements:- Tudca, NAC, Milk Thistle, Krill Oil, CoQ10, Bergamot, Psyllium Husk
Bloods to be take every 4 weeks or so

DIET

Macros
Cal - 3,700 to 3,850
Carb - 400 to 420
Protein - 280 to 295
Fat - 91 to 120

Meal 1: Shake (WPC, Oats, Chia Seeds, Cacao, Oat Milk)
Cal 595.28
Carb 61.80
Protein 39.70
Fat 26.20

Meal 2: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Meal 3: Pork Stir-Fy w/ White Rice, Beef Ragu w/ White Rice, Tuna Wrap - All Approx
Cal 550
Carb 60
Protein 30
Fat 18

Meal 4: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Intra: BCAA's
Cal 50
Carb .5
Protein 11
Fat 0

Post: Shake (WPC, Bannana, Honey, Soy Milk)
Cal 431.71
Carb 44.37
Protein 39.93
Fat 9.73

Dinner: Chicken Burrito Bowl, Chicken Satay Bowl, Fish & Veg, Sasauges & Veg - All Approx
Cal 700
Carb 85
Protein 60
Fat 20

Dessert: Mug Cake w/ Greek Yogurt, Casein Ice Cream
Cal 500
Carb 30
Protein 45
Fat 21

TRAINING

Phase 1 (6 Weeks, Moderate Volume, Moderate Intensity 7-9RPE)
Push/Pull/Legs/Upper/ Lower Split

Push #1
Bench Press 1 x 3-5
Larsen Press 2 x 10
Dumbbell Arnold Press 3 x 8-10
A1. Press-Around 2 x 12-15
A2. Pec Static Stretch 30s 2 x 30s
Cross-Body Cable Y-Raise 3 x 12-15
Sqz Tri Press/Stretch OH Tri Ext 3 x 8 + 8
N1 Cross-Body Tri Ext 2 x 10-12

Pull #1
Lat Pulldown (Feeder Sets) 4 x 10
Lat Pulldown (Failure Set) 1 x 10+5
Incline Chest-Sup DB Row 3 x 10-12
A1. Cable Lat Pullover 2 x 10-12
A2. Lat Static Stretch 30s 2 x 30s
Omni-Direction Face Pull 3 x 12-15
EZ-Bar Curl 3 x 6-8
Bottom-Half Preacher Curl 2 x 10-12

Legs #1
Squat 1 x 2-4
Pause Squat (Back off) 2 x 5
Barbell RDL 3 x 8-10
Walking Lunge 2 x 10
Lying Leg Curl 3 x 10-12
Calf Raise 4 x 10-12
Cable Crunch 3 x 10-12

Upper #1
Pull-Up 2 x 8-10
Close-Grip BB Incline Press 3 x 8, 5, 12
Kroc Row 3 x 10-12
Eccen/Cable Lateral Raise 3 x 5, 15
N1 Cross-Body Bicep Curl 3 x 10-12
Diamond Pushup 1 x AMRAP

Lower #1
Deadlift 1 x 5
Stiff-Leg Deadlift 2 x 8
Bulgarian Split Squat 4 x 10-12
Nordic Ham Curl 3 x 8-10
Slow-Eccentric Leg Extension 3 x 8-10
Calf Raise 4 x 15-20
Hanging Leg Raise 3 x 10-20

Thoughts, advice or if you have any questions let me know. Bloodwork to follow soon for a health check before kicking off.
 
Hi All, after some overwhelming comments to get together a proper log after asking some advice here goes. I am currently recovering from my last cycle and feeling great thanks to running the reccomended PCT I found here, bloodwork to come in a couple of weeks which will determine exactly when i kick off but at this stage I'm feeling start of August, so just in the planning phase right now. Goal is to get a big as possible, hit 96kg during last bulk, adding and keeping 2-3kg of lean tissue at the end would be great, followed by getting as lean as possible.

Notes:
Cycle - I aim to bulk for 14 weeks, run trt for 8 weeks, then cut for 10 before coming off completely
Training - have posted phase 1 but there are 3 phases and the entire program runs 14 weeks
Diet - Currently eating a similar diet but at about 2,800 to 3,000 Calories and maintaining at 86kg and looking pretty lean still. Staring point at 3,800 and will increase from there.

Stats:
179cm
86kg (aprox 10% body fat)
Bench: 120kg
Deadlift: 190kg
Squat: 160kg
OH Press: 75kg

BULK CYCLE

Weeks 1-14 (M/W/F)
Test E: 600 mg
NPP: 420 mg
Equipose: 600 mg
HGH: 3 iu E/D (fasted, morning)
Aromasin: 12.5 mg E/D (or as needed)

Weeks 1-6
Dianabol: 40 mg E/D

Supplements:- Tudca, NAC, Milk Thistle, Krill Oil, CoQ10, Bergamot, Psyllium Husk
Bloods to be take every 4 weeks or so

DIET

Macros
Cal - 3,700 to 3,850
Carb - 400 to 420
Protein - 280 to 295
Fat - 91 to 120

Meal 1: Shake (WPC, Oats, Chia Seeds, Cacao, Oat Milk)
Cal 595.28
Carb 61.80
Protein 39.70
Fat 26.20

Meal 2: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Meal 3: Pork Stir-Fy w/ White Rice, Beef Ragu w/ White Rice, Tuna Wrap - All Approx
Cal 550
Carb 60
Protein 30
Fat 18

Meal 4: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Intra: BCAA's
Cal 50
Carb .5
Protein 11
Fat 0

Post: Shake (WPC, Bannana, Honey, Soy Milk)
Cal 431.71
Carb 44.37
Protein 39.93
Fat 9.73

Dinner: Chicken Burrito Bowl, Chicken Satay Bowl, Fish & Veg, Sasauges & Veg - All Approx
Cal 700
Carb 85
Protein 60
Fat 20

Dessert: Mug Cake w/ Greek Yogurt, Casein Ice Cream
Cal 500
Carb 30
Protein 45
Fat 21

TRAINING

Phase 1 (6 Weeks, Moderate Volume, Moderate Intensity 7-9RPE)
Push/Pull/Legs/Upper/ Lower Split

Push #1
Bench Press 1 x 3-5
Larsen Press 2 x 10
Dumbbell Arnold Press 3 x 8-10
A1. Press-Around 2 x 12-15
A2. Pec Static Stretch 30s 2 x 30s
Cross-Body Cable Y-Raise 3 x 12-15
Sqz Tri Press/Stretch OH Tri Ext 3 x 8 + 8
N1 Cross-Body Tri Ext 2 x 10-12

Pull #1
Lat Pulldown (Feeder Sets) 4 x 10
Lat Pulldown (Failure Set) 1 x 10+5
Incline Chest-Sup DB Row 3 x 10-12
A1. Cable Lat Pullover 2 x 10-12
A2. Lat Static Stretch 30s 2 x 30s
Omni-Direction Face Pull 3 x 12-15
EZ-Bar Curl 3 x 6-8
Bottom-Half Preacher Curl 2 x 10-12

Legs #1
Squat 1 x 2-4
Pause Squat (Back off) 2 x 5
Barbell RDL 3 x 8-10
Walking Lunge 2 x 10
Lying Leg Curl 3 x 10-12
Calf Raise 4 x 10-12
Cable Crunch 3 x 10-12

Upper #1
Pull-Up 2 x 8-10
Close-Grip BB Incline Press 3 x 8, 5, 12
Kroc Row 3 x 10-12
Eccen/Cable Lateral Raise 3 x 5, 15
N1 Cross-Body Bicep Curl 3 x 10-12
Diamond Pushup 1 x AMRAP

Lower #1
Deadlift 1 x 5
Stiff-Leg Deadlift 2 x 8
Bulgarian Split Squat 4 x 10-12
Nordic Ham Curl 3 x 8-10
Slow-Eccentric Leg Extension 3 x 8-10
Calf Raise 4 x 15-20
Hanging Leg Raise 3 x 10-20

Thoughts, advice or if you have any questions let me know. Bloodwork to follow soon for a health check before kicking off.

good start on this log, loving it

A few things, I see you are low fats, you need to add omega 3 fats asap

I also see low cardio , are you adding cardio?
 
bros good log more diet info how big is the meal?
 
great start to the log
why so low fat?
 
g2g log
lets see face blurred pic
 
thanks for posting how about a face blurred pic
 
A few things, I see you are low fats, you need to add omega 3 fats asap

I also see low cardio , are you adding cardio?

A few mentioned omega 3's and fats. At the moment I do eat fish 1 to 2 nights a week plus supplement with 1000mg Red Krill Oil daily, also Chia Seeds in my shake contain omega 3's, how much more do i need to add? My diet is roughly 40/30/30 Carbs/Protein/Fat with some days dropping to 25% fat calories so again not sure where i should be aiming as i thought this was pretty standard.

Cardio sorry is 3 to 5 days 30-45 minute brisk walk with dogs, weekends is a 3-5km run and a 5-10km slow walk

- - - Updated - - -

bros good log more diet info how big is the meal?

Calories and macros are all listed. Do you want each ingredient and weight listed for each meal?

- - - Updated - - -

thanks for posting how about a face blurred pic

Currently 86kg, was 8%BF at the end of the cycle but off now for a few months completely and thinking I'm probably 10% and holding this easily with current training and diet.

thumbnail_IMG_2588.webpthumbnail_IMG_2588.webp
 
nice job on this first post
 
Hi All, after some overwhelming comments to get together a proper log after asking some advice here goes. I am currently recovering from my last cycle and feeling great thanks to running the reccomended PCT I found here, bloodwork to come in a couple of weeks which will determine exactly when i kick off but at this stage I'm feeling start of August, so just in the planning phase right now. Goal is to get a big as possible, hit 96kg during last bulk, adding and keeping 2-3kg of lean tissue at the end would be great, followed by getting as lean as possible.

Notes:
Cycle - I aim to bulk for 14 weeks, run trt for 8 weeks, then cut for 10 before coming off completely
Training - have posted phase 1 but there are 3 phases and the entire program runs 14 weeks
Diet - Currently eating a similar diet but at about 2,800 to 3,000 Calories and maintaining at 86kg and looking pretty lean still. Staring point at 3,800 and will increase from there.

Stats:
179cm
86kg (aprox 10% body fat)
Bench: 120kg
Deadlift: 190kg
Squat: 160kg
OH Press: 75kg

BULK CYCLE

Weeks 1-14 (M/W/F)
Test E: 600 mg
NPP: 420 mg
Equipose: 600 mg
HGH: 3 iu E/D (fasted, morning)
Aromasin: 12.5 mg E/D (or as needed)

Weeks 1-6
Dianabol: 40 mg E/D

Supplements:- Tudca, NAC, Milk Thistle, Krill Oil, CoQ10, Bergamot, Psyllium Husk
Bloods to be take every 4 weeks or so

DIET

Macros
Cal - 3,700 to 3,850
Carb - 400 to 420
Protein - 280 to 295
Fat - 91 to 120

Meal 1: Shake (WPC, Oats, Chia Seeds, Cacao, Oat Milk)
Cal 595.28
Carb 61.80
Protein 39.70
Fat 26.20

Meal 2: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Meal 3: Pork Stir-Fy w/ White Rice, Beef Ragu w/ White Rice, Tuna Wrap - All Approx
Cal 550
Carb 60
Protein 30
Fat 18

Meal 4: Chicken & Rice (Chicken Breast, White Rice, Sriracha Mayo)
Cal 426.19
Carb 66.30
Protein 29.13
Fat 4.22

Intra: BCAA's
Cal 50
Carb .5
Protein 11
Fat 0

Post: Shake (WPC, Bannana, Honey, Soy Milk)
Cal 431.71
Carb 44.37
Protein 39.93
Fat 9.73

Dinner: Chicken Burrito Bowl, Chicken Satay Bowl, Fish & Veg, Sasauges & Veg - All Approx
Cal 700
Carb 85
Protein 60
Fat 20

Dessert: Mug Cake w/ Greek Yogurt, Casein Ice Cream
Cal 500
Carb 30
Protein 45
Fat 21

TRAINING

Phase 1 (6 Weeks, Moderate Volume, Moderate Intensity 7-9RPE)
Push/Pull/Legs/Upper/ Lower Split

Push #1
Bench Press 1 x 3-5
Larsen Press 2 x 10
Dumbbell Arnold Press 3 x 8-10
A1. Press-Around 2 x 12-15
A2. Pec Static Stretch 30s 2 x 30s
Cross-Body Cable Y-Raise 3 x 12-15
Sqz Tri Press/Stretch OH Tri Ext 3 x 8 + 8
N1 Cross-Body Tri Ext 2 x 10-12

Pull #1
Lat Pulldown (Feeder Sets) 4 x 10
Lat Pulldown (Failure Set) 1 x 10+5
Incline Chest-Sup DB Row 3 x 10-12
A1. Cable Lat Pullover 2 x 10-12
A2. Lat Static Stretch 30s 2 x 30s
Omni-Direction Face Pull 3 x 12-15
EZ-Bar Curl 3 x 6-8
Bottom-Half Preacher Curl 2 x 10-12

Legs #1
Squat 1 x 2-4
Pause Squat (Back off) 2 x 5
Barbell RDL 3 x 8-10
Walking Lunge 2 x 10
Lying Leg Curl 3 x 10-12
Calf Raise 4 x 10-12
Cable Crunch 3 x 10-12

Upper #1
Pull-Up 2 x 8-10
Close-Grip BB Incline Press 3 x 8, 5, 12
Kroc Row 3 x 10-12
Eccen/Cable Lateral Raise 3 x 5, 15
N1 Cross-Body Bicep Curl 3 x 10-12
Diamond Pushup 1 x AMRAP

Lower #1
Deadlift 1 x 5
Stiff-Leg Deadlift 2 x 8
Bulgarian Split Squat 4 x 10-12
Nordic Ham Curl 3 x 8-10
Slow-Eccentric Leg Extension 3 x 8-10
Calf Raise 4 x 15-20
Hanging Leg Raise 3 x 10-20

Thoughts, advice or if you have any questions let me know. Bloodwork to follow soon for a health check before kicking off.

wow that is a lot of info
 
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