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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?
 
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.jpgthumbnail_IMG_2588.jpg
 
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
 
Great start to the log. You have a good foundation for sure
 
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