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Approved Log My 1st Strength Cycle Log

Stressed

Stressed

V.I.P.
EVO Logger
Hi! Newbie here In all respects. Been lurking for a few weeks. Looking forward to learning more.

INFO
  • ID:
    • 29-year-old male, 6'0", 185 lbs, no training or AS/PED history.
    • No health conditions other than acne. No surgeries / allergies
    • Non-smoker, abstains from alcohol, vaping, and illicit drugs; occ uses nicotine (gum/patch) for focus.
    • Discontinued amphetamines after 3 mo due to cost and concern over long-term brain health.
    • Part-time job with fitness assessments in the U.S., requiring monthly commitment.
    • Background as a sedentary bookworm / tech nerd /chemist, with occasional farm work.
    • Didn’t know what sets and reps were until 2020…i.e. No muscle memory.
    • Maintained fitness with regular running and fencing from high school through college.
    • Post-college jobs led to poor sleep patterns and neglected health.
    • Currently a full-time med student in study mode until Dec 2023, sedentary lifestyle with 12-hour study days.
    • Over summer ‘24 will be travelling every 4-8 weeks for training
    • Travels to assist elderly parents + grandparents at home every weekend (i.e. disrupted routine & diet)
  • What/why:
    • Entered medical school naive and immature in a few areas in 2019, matured, and quadrupled my knowledge about self
      • FYI, MD job primarily involves managing people and metrics for decision-making. Not what I thought it was. 10/10 would not do again. RN or PT maybe.
    • Over last year decided to prioritize personal growth at level of medical education instead of below
    • In a new (3 mo) relationship w/ wonderful woman, first relationship (see above)
    • Aiming for fitness to lead by example at part-time job and improve self confidence.
    • Historically struggled with exercise and training routines.
    • Tried a regimen of running and bodyweight exercises AUG 2023 w/ some improvement
    • Dealing with the aftermath of porn addiction; working on self-control and delayed gratification.
    • Using this platform for accountability and to stay motivated.
  • Concerns: several changes at once = higher likelihood of quitting. History of quitting (albeit prior motivation was minimal). Low endurance, doesn’t seem to improve. GF in other time zone = worse sleep lately
STATS
  • Training:
    • Baselines:
      • Cardio: 2 mile run 14m 15s, sprint-drag-carry 1m 37s (but I feel like I’m dead immediately afterwards)
      • Strength:
        • Arms: 60 incline pushups 45deg (head above feet), 20 hand-release pushups flat, bench press 100# w/ difficulty (includes bar), hammer curls 25# 10x
        • Core: ?
        • Legs: 200# squat trap bar
      • Endurance:
        • Arms: ?
        • Core: 3m 15s plank, 30 sit-ups
        • Legs: walks 5 miles in 1 hour w/ 15lb load w/out tiring
    • Current:
      • 2 mi run every few weeks, 25 pushups every few days
    • Planned (starting):
      • M: 75 incline pushups then 35# weighted regular pushups to failure, crunches to failure, 25# military press 8rep & rows 8 reps x 5 sets
      • T: 50 hand-release pushups, squats w/ 35# vest +/- kettlebells 10 reps x 10 sets, pull-ups to failure
      • W: 75 incline pushups then 35# weighted regular pushups to failure, crunches to failure, 25# military press 8rep & rows 8 reps x 5 sets
      • R: 50 hand-release pushups, squats w/ 35# vest +/- kettlebells 10 reps x 10 sets, pull-ups to failure
      • F: 75 incline pushups then 35# weighted regular pushups to failure, crunches to failure, 25# military press 8rep & rows 8 reps x 5 sets
      • S: pushups, 30 minute run (goal 60 min)
      • S: pushups, pull-ups
  • Sleep: average 6.5 hr (see screenshot). Blackout curtain around bed at my place, cool room my place and folks’
  • Supplements:
    • Current:
      • VitD3 K2 irregularly
      • Mg for charliehorse ~ 1-2x / yr
      • Zinc if feeling under the weather
    • Planned: c/w current
  • PED:
    • On hand:
      • GW-501516 (CARDARINE) 10mg 90tabs
      • MK-2866 (OSTARINE) 15mg 90tabs
      • S4 (ANDARINE) 25mg 90tabs
      • 9 vials of Somatropin 3.3mg/vial (10iu/vial)
    • Plan:
      • use these for endurance, lean muscle building, and visceral fat loss
  • Diet:
    • Current: essentially intermittently fasting, usually eat between noon and 7pm M-F. Wore CGM for 14 days last month, see pic below. I was stationed in a place with no refrigerator for 2 weeks in JULY2023, and also had the opportunity to exercise more regularly. I tracked some of my food, see the screenshot below.
      • Breakfast: black coffee
      • Lunch: none
      • afternoon snack: can of tuna, apple
      • Dinner: 1/2 can of beans, can of tuna or chicken, 1 cup rice
      • Misc: 1x every 2 weeks dominos or Chinese takeout, 2 weekends/mo full lunch (deli sandwich, chips, milk) /dinner (meat, veggies, bread/pasta) @ my folks’
    • Planned:
      • Breakfast: black coffee, 3 eggs
      • Lunch: 1/4lb pork
      • Snack: apple, can tuna
      • Dinner: 1/4lb chicken, rice, 1/2cup broccoli, 1/4 can beans
      • Misc: stop junk food, c/w meals at home
GOALS
  • 5 handstand pushups by JULY 2024
  • 5 mile run in 40 min w/out feeling dead by JULY 2024
  • 75 hand-release-pushups in 2 minutes by JULY 2024
  • 100 pull-ups by JULY 2024
  • deadlift 300# by JULY 2024
  • benchpress 175# “easily“ by JULY 2024
  • Lean/lithe i.e. not too much bulk, wanna stay flexible
TOOLS
  • 50# dumbells
  • 25# kettlebells
  • pull-up bar
  • weight vest w/ 35# weight
  • Garmin watch (sleep when travelling, resting HR, activity)
  • Withings Sleep pad (sleep, resting HR)
  • Withings scale (weight, body comp)
  • HeadsUpHealth platform (metrics aggregation)
  • Fat Secret (diet tracking)
IMAGES

IMG_3979.jpeg






IMG_3971.jpeg

IMG_3975.jpeg

IMG_3978.jpeg

IMG_3980.jpeg


IMG_3985.jpeg
 
Ok so (bit pedantic but bare with me) you said '
  • Non-smoker, abstains from alcohol, vaping, and illicit drugs; occ uses nicotine (gum/patch) for focus.
  • Discontinued amphetamines after 3 mo due to cost and concern over long-term brain health.
You know amphetamines ARE illicit right? You mentioned 3 months. When was that? It's kinda a big deal

The porn addiction thing makes you sound Millennial. How bad could it be. The current relationship thing has little to no relevance to your ability to workout.

Tools? Go to a gym.

In a good way you're gonna need to reassess your targets. I think you'll hit 300lbs way ahead of July. In the meantime check out my log which is strength focused.
 
Stressed said:
GOALS
  • 5 handstand pushups by JULY 2024
  • 5 mile run in 40 min w/out feeling dead by JULY 2024
  • 75 hand-release-pushups in 2 minutes by JULY 2024
  • 100 pull-ups by JULY 2024
  • deadlift 300# by JULY 2024
  • benchpress 175# “easily“ by JULY 2024
  • Lean/lithe i.e. not too much bulk, wanna stay flexible
Click to expand...
You don't need drugs to achieve any of this. You just need to put in the time. You could prob get here in 4 months if you were dedicated to it.
Remember, these drugs are not magic.
 
Ah, pics
 

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Mobster said:
Ok so (bit pedantic but bare with me) you said '
  • Non-smoker, abstains from alcohol, vaping, and illicit drugs; occ uses nicotine (gum/patch) for focus.
  • Discontinued amphetamines after 3 mo due to cost and concern over long-term brain health.
You know amphetamines ARE illicit right? You mentioned 3 months. When was that? It's kinda a big deal

The porn addiction thing makes you sound Millennial. How bad could it be. The current relationship thing has little to no relevance to your ability to workout.

Tools? Go to a gym.

In a good way you're gonna need to reassess your targets. I think you'll hit 300lbs way ahead of July. In the meantime check out my log which is strength focused.
Click to expand...
Thank you for the tips
- stims were *prescribed* forgot that important bit. 2020. ADHD never diagnosed as a kid, able to function well until workload of med school exposed it. Was encouraged by PCP to go on, but really didn’t like BP/dry mouth, and figured out how to manage with a little more discipline.
- porn not really bad, but significant enough to make delayed gratification in most areas require significant willpower. Basically a millennial.
- will look at your log
 
s.gentz said:
You don't need drugs to achieve any of this. You just need to put in the time. You could prob get here in 4 months if you were dedicated to it.
Remember, these drugs are not magic.
Click to expand...
Agreed, drugs aren’t magic. Dedicated to school>folks>this. I figure I will get greater return on effort in w/ these.
 
Stressed said:
Agreed, drugs aren’t magic. Dedicated to school>folks>this. I figure I will get greater return on effort in w/ these.
Click to expand...
Get you training and diet in check for 4-6 months and i bet you will surpass your stated goals.
Stressed said:
Planned:
  • Breakfast: black coffee, 3 eggs
  • Lunch: 1/4lb pork
  • Snack: apple, can tuna
  • Dinner: 1/4lb chicken, rice, 1/2cup broccoli, 1/4 can beans
  • Misc: stop junk food, c/w meals at home
Click to expand...

This is not enough food for performance. Not even close.
Please don't take offense but looking at your pics I wouldn't think you trained a day in your life.
Trust me when i say it's better to build a base without drugs and then add them in later to push past your limits.
Plenty of guys/girls on here that can help with diet and training plans.
Why don't you utilize a gym in your workout plan?
 
s.gentz said:
Get you training and diet in check for 4-6 months and i bet you will surpass your stated goals.


This is not enough food for performance. Not even close.
Please don't take offense but looking at your pics I wouldn't think you trained a day in your life.
Trust me when i say it's better to build a base without drugs and then add them in later to push past your limits.
Plenty of guys/girls on here that can help with diet and training plans.
Why don't you utilize a gym in your workout plan?
Click to expand...
Agree here, needs to button up on diet and training. A lot of gains to be made before hitting the Peds. Having a good natural base is very important
 
Thanks all!
  • diet advice welcomed
  • no offense taken. plus you’re right. i don’t like where I’m at.
  • As per ID have never trained.
  • i hear you re: drugs after reaching limits. Respect you and everyone else’s experience. Good resource for why? My main question is:
    • if person A has xyz genetic factors that make muscle building ”easier”
    • And person B doesn’t have those but takes peds to build
    • is there a difference? Downside for B?
  • But not trying to break records/reach limits, my brain is what makes me money and what I‘m paying to stuff with info. Literally have placed physical fitness as bottom priority for 7-8 years. If it wasn’t for low appetite, no EtOH, and decent genes I’d be morbidly obese.
  • i tried a gym and just couldn’t figure out the environment. There are only 3 in my area (40 minute drive radius). Priced okay but they’re small and crowded, and i really disliked having to navigate who is using what when.
 
i would consolidate meals into 2-3 moderate meals a day

stick to the basics. chicken, brown rice and brocolli is boring but it works

we don't know your genetics so maybe your genetics just aren't for bodybuilding and you know what? who cares. that is the nice thing about weight training is it doesn't matter how good or bad your genetics are. you can/will still benefit from it. not everyone wants to look like Arnold or needs to look like Ronnie Coleman. i would venture to say most people go to the gym just to blow off steam and get out of the house and that is totally fine.

i think this is a great idea to get this log up for accountability. i will be following
 
Food maths:
185lb83.9kg
0.8g protein per lb bodyweight67.1g
1.3g per lb109g
70.0 g protein per day
23.3 g protein per meal
35g per 4 oz chicken
8.75g protein per oz chicken
0.11oz per gram protein
0.5# chicken per day
 
stevesmi said:
i would consolidate meals into 2-3 moderate meals a day

stick to the basics. chicken, brown rice and brocolli is boring but it works

we don't know your genetics so maybe your genetics just aren't for bodybuilding and you know what? who cares. that is the nice thing about weight training is it doesn't matter how good or bad your genetics are. you can/will still benefit from it. not everyone wants to look like Arnold or needs to look like Ronnie Coleman. i would venture to say most people go to the gym just to blow off steam and get out of the house and that is totally fine.

i think this is a great idea to get this log up for accountability. i will be following
Click to expand...
Re: meals, okay.
re: training, thank you
 
Stressed said:
Hi! Newbie here In all respects. Been lurking for a few weeks. Looking forward to learning more.

INFO
  • ID:
    • 29-year-old male, 6'0", 185 lbs, no training or AS/PED history.
    • No health conditions other than acne. No surgeries / allergies
    • Non-smoker, abstains from alcohol, vaping, and illicit drugs; occ uses nicotine (gum/patch) for focus.
    • Discontinued amphetamines after 3 mo due to cost and concern over long-term brain health.
    • Part-time job with fitness assessments in the U.S., requiring monthly commitment.
    • Background as a sedentary bookworm / tech nerd /chemist, with occasional farm work.
    • Didn’t know what sets and reps were until 2020…i.e. No muscle memory.
    • Maintained fitness with regular running and fencing from high school through college.
    • Post-college jobs led to poor sleep patterns and neglected health.
    • Currently a full-time med student in study mode until Dec 2023, sedentary lifestyle with 12-hour study days.
    • Over summer ‘24 will be travelling every 4-8 weeks for training
    • Travels to assist elderly parents + grandparents at home every weekend (i.e. disrupted routine & diet)
  • What/why:
    • Entered medical school naive and immature in a few areas in 2019, matured, and quadrupled my knowledge about self
      • FYI, MD job primarily involves managing people and metrics for decision-making. Not what I thought it was. 10/10 would not do again. RN or PT maybe.
    • Over last year decided to prioritize personal growth at level of medical education instead of below
    • In a new (3 mo) relationship w/ wonderful woman, first relationship (see above)
    • Aiming for fitness to lead by example at part-time job and improve self confidence.
    • Historically struggled with exercise and training routines.
    • Tried a regimen of running and bodyweight exercises AUG 2023 w/ some improvement
    • Dealing with the aftermath of porn addiction; working on self-control and delayed gratification.
    • Using this platform for accountability and to stay motivated.
  • Concerns: several changes at once = higher likelihood of quitting. History of quitting (albeit prior motivation was minimal). Low endurance, doesn’t seem to improve. GF in other time zone = worse sleep lately
STATS
  • Training:
    • Baselines:
      • Cardio: 2 mile run 14m 15s, sprint-drag-carry 1m 37s (but I feel like I’m dead immediately afterwards)
      • Strength:
        • Arms: 60 incline pushups 45deg (head above feet), 20 hand-release pushups flat, bench press 100# w/ difficulty (includes bar), hammer curls 25# 10x
        • Core: ?
        • Legs: 200# squat trap bar
      • Endurance:
        • Arms: ?
        • Core: 3m 15s plank, 30 sit-ups
        • Legs: walks 5 miles in 1 hour w/ 15lb load w/out tiring
    • Current:
      • 2 mi run every few weeks, 25 pushups every few days
    • Planned (starting):
      • M: 75 incline pushups then 35# weighted regular pushups to failure, crunches to failure, 25# military press 8rep & rows 8 reps x 5 sets
      • T: 50 hand-release pushups, squats w/ 35# vest +/- kettlebells 10 reps x 10 sets, pull-ups to failure
      • W: 75 incline pushups then 35# weighted regular pushups to failure, crunches to failure, 25# military press 8rep & rows 8 reps x 5 sets
      • R: 50 hand-release pushups, squats w/ 35# vest +/- kettlebells 10 reps x 10 sets, pull-ups to failure
      • F: 75 incline pushups then 35# weighted regular pushups to failure, crunches to failure, 25# military press 8rep & rows 8 reps x 5 sets
      • S: pushups, 30 minute run (goal 60 min)
      • S: pushups, pull-ups
  • Sleep: average 6.5 hr (see screenshot). Blackout curtain around bed at my place, cool room my place and folks’
  • Supplements:
    • Current:
      • VitD3 K2 irregularly
      • Mg for charliehorse ~ 1-2x / yr
      • Zinc if feeling under the weather
    • Planned: c/w current
  • PED:
    • On hand:
      • GW-501516 (CARDARINE) 10mg 90tabs
      • MK-2866 (OSTARINE) 15mg 90tabs
      • S4 (ANDARINE) 25mg 90tabs
      • 9 vials of Somatropin 3.3mg/vial (10iu/vial)
    • Plan:
      • use these for endurance, lean muscle building, and visceral fat loss
  • Diet:
    • Current: essentially intermittently fasting, usually eat between noon and 7pm M-F. Wore CGM for 14 days last month, see pic below. I was stationed in a place with no refrigerator for 2 weeks in JULY2023, and also had the opportunity to exercise more regularly. I tracked some of my food, see the screenshot below.
      • Breakfast: black coffee
      • Lunch: none
      • afternoon snack: can of tuna, apple
      • Dinner: 1/2 can of beans, can of tuna or chicken, 1 cup rice
      • Misc: 1x every 2 weeks dominos or Chinese takeout, 2 weekends/mo full lunch (deli sandwich, chips, milk) /dinner (meat, veggies, bread/pasta) @ my folks’
    • Planned:
      • Breakfast: black coffee, 3 eggs
      • Lunch: 1/4lb pork
      • Snack: apple, can tuna
      • Dinner: 1/4lb chicken, rice, 1/2cup broccoli, 1/4 can beans
      • Misc: stop junk food, c/w meals at home
GOALS
  • 5 handstand pushups by JULY 2024
  • 5 mile run in 40 min w/out feeling dead by JULY 2024
  • 75 hand-release-pushups in 2 minutes by JULY 2024
  • 100 pull-ups by JULY 2024
  • deadlift 300# by JULY 2024
  • benchpress 175# “easily“ by JULY 2024
  • Lean/lithe i.e. not too much bulk, wanna stay flexible
TOOLS
  • 50# dumbells
  • 25# kettlebells
  • pull-up bar
  • weight vest w/ 35# weight
  • Garmin watch (sleep when travelling, resting HR, activity)
  • Withings Sleep pad (sleep, resting HR)
  • Withings scale (weight, body comp)
  • HeadsUpHealth platform (metrics aggregation)
  • Fat Secret (diet tracking)
IMAGES

View attachment 17498





View attachment 17492
View attachment 17496
View attachment 17499
View attachment 17500

View attachment 17503
Click to expand...
@Stressed welcome to the evolutionary.org family I like your details in this log so lets talk more

i see you use mass gainer and quick oats

to start you need to make your own mass gainer with protein powder, honey and oatmeal whole oats rolled
instant oatmeal should be rolled oats you can soak in fridge

Stressed said:
Food maths:
185lb83.9kg
0.8g protein per lb bodyweight67.1g
1.3g per lb109g
70.0 g protein per day
23.3 g protein per meal
35g per 4 oz chicken
8.75g protein per oz chicken
0.11oz per gram protein
0.5# chicken per day
Click to expand...
@Stressed and your protein is nothing basically

to grow you need 250grams of protein at your size

before you use steroids
lets get your diet in shape
push protein up, fat up and carbs up
 
Stressed said:
Thanks all!
  • diet advice welcomed
  • no offense taken. plus you’re right. i don’t like where I’m at.
  • As per ID have never trained.
  • i hear you re: drugs after reaching limits. Respect you and everyone else’s experience. Good resource for why? My main question is:
    • if person A has xyz genetic factors that make muscle building ”easier”
    • And person B doesn’t have those but takes peds to build
    • is there a difference? Downside for B?
  • But not trying to break records/reach limits, my brain is what makes me money and what I‘m paying to stuff with info. Literally have placed physical fitness as bottom priority for 7-8 years. If it wasn’t for low appetite, no EtOH, and decent genes I’d be morbidly obese.
  • i tried a gym and just couldn’t figure out the environment. There are only 3 in my area (40 minute drive radius). Priced okay but they’re small and crowded, and i really disliked having to navigate who is using what when.
Click to expand...
Go early.

Far too many people these days stressing over who does what in a gym.

Or buy more kit
 
good start here bro
 
bro stop making excuses for yourself I get up at 4 a.m. every morning to lift and that's after I climb pole in the rain to hang the American flag every morning
 
yes definitely get your head out of your ass we're going to push you hard on this log so be ready
 
you need to get your diet on point that's going to be the first step
 
you need to get on a whole food diet and you need to train consistently
 
you're not going to magically transform your body over night so be prepared this is going to take some time
 
you need to push your body a little bit and be a little uncomfortable if you want to improve
 
BodyMonster34 said:
bro stop making excuses for yourself I get up at 4 a.m. every morning to lift and that's after I climb pole in the rain to hang the American flag every morning
Click to expand...
how high is the pole and why does it rain every morning at 4? you slide down? sound cool!

Absolutely not making excuses anymore. keep calling me out if i whine. i still hate the gym and will be training at home.
 
07NOV2023
  • Sleep: 5hr 17min
  • Food
    • Fast: 1845 - 1230 = ~17hr
    • Lunch @1230: 6 eggs
    • Snacks: 0.5 # chicken thigh, muscle milk 40 g prot, protein bar 40 g prot x2
    • Dinner @2100: 1 cup brown rice, 1 cup steamed broccoli, 1 # chicken thigh
  • Exercise: 25 min
    • 43 hand-release pushups (HRP)
    • 35# weighted squat 10 reps 10 sets
    • pull-ups 3 rep x 2
  • Supplements
    • none
Notes:
  1. Eating this much feels bleh but i imagine I’ll adapt.
  2. Was on the road for part of the day. Snacks kept protein up, hadn’t finished cooking food for this week. Not a trend. Chicken/pork/ground beef is my plan (and wallet’s demand)
  3. Was Handling sublessee matters so dinner was later than 2000, goal is to not eat after that
  4. Sat most all day studying 0600 - 1630 with 1 hr break for cooking lunch/meats, then ran errands until 1800, exercised, dealt with sublessees, dinner, server maintenance, this. Going to bed soon. SO is working on the other side of Earth until Jan so I’ve been going to bed after midnight. Gonna change that.

Thanks everyone for all the advice and comments and encouragement and general hilarity. Looking forward to this.


IMG_4032.webp

IMG_4033.webp

IMG_4036.webp
 
ROIDDERS said:
also sleep is very important you should be getting 8 hours minimum of sleep a day
Click to expand...
yeah i wish, especially for memory. Just not enough hours in the day but i’m going to prioritize this more.
8 hours is needed for the glymphatic system to wash the brain. It can’t work faster.
Did you see the recent info around bedtime variability essentially nullifying endogenous HGH release benefits?
 
Stressed said:
07NOV2023
  • Sleep: 5hr 17min
  • Food
    • Fast: 1845 - 1230 = ~17hr
    • Lunch @1230: 6 eggs
    • Snacks: 0.5 # chicken thigh, muscle milk 40 g prot, protein bar 40 g prot x2
    • Dinner @2100: 1 cup brown rice, 1 cup steamed broccoli, 1 # chicken thigh
  • Exercise: 25 min
    • 43 hand-release pushups (HRP)
    • 35# weighted squat 10 reps 10 sets
    • pull-ups 3 rep x 2
  • Supplements
    • none
Notes:
  1. Eating this much feels bleh but i imagine I’ll adapt.
  2. Was on the road for part of the day. Snacks kept protein up, hadn’t finished cooking food for this week. Not a trend. Chicken/pork/ground beef is my plan (and wallet’s demand)
  3. Was Handling sublessee matters so dinner was later than 2000, goal is to not eat after that
  4. Sat most all day studying 0600 - 1630 with 1 hr break for cooking lunch/meats, then ran errands until 1800, exercised, dealt with sublessees, dinner, server maintenance, this. Going to bed soon. SO is working on the other side of Earth until Jan so I’ve been going to bed after midnight. Gonna change that.

Thanks everyone for all the advice and comments and encouragement and general hilarity. Looking forward to this.


View attachment 17534
View attachment 17535
View attachment 17536
Click to expand...
@Stressed why so little sleep?

and the food is still not much at all

how old are you?
 
The guys are right the diet needs adjusted majorly. Proteins and carbs need to be upped for strength
 
08NOV2023
  • Sleep: 8h 34m
  • Food
    • Fast: overnight
    • Breakfast @ 0900: 9 eggs 6 slices bread (soaked in eggs)
    • Lunch/snack @1230: 1# chicken thigh (snacked through day as studying)
    • Dinner @ 1800: 1 (dry)cup brown rice, 1 cup steamed broccoli, @Npcclassicphysique champ ’s mass gainer (mmm)
  • Exercise: 33 min
    • 47 HRP
    • Overhead press 30-50# 4 sets @ 6-8 reps 1.5 min rest
    • bent over row 30# 4 sets @ 12 reps 1.5 min rest
  • Supplements
    • none
Notes:
  1. Legs very sore from yesterday
  2. Need to drink more water
  3. Housemate bought and set up a cold water immersion pool, did that 30 min before evening workout. 1m30s at 49F wasn’t bad but i think it reduced workout quality. Will not do cold water immersion before workouts.
IMG_4038.webp


IMG_4039.webp
 
Stressed said:
08NOV2023
  • Sleep: 8h 34m
  • Food
    • Fast: overnight
    • Breakfast @ 0900: 9 eggs 6 slices bread (soaked in eggs)
    • Lunch/snack @1230: 1# chicken thigh (snacked through day as studying)
    • Dinner @ 1800: 1 (dry)cup brown rice, 1 cup steamed broccoli, @Npcclassicphysique champ ’s mass gainer (mmm)
  • Exercise: 33 min
    • 47 HRP
    • Overhead press 30-50# 4 sets @ 6-8 reps 1.5 min rest
    • bent over row 30# 4 sets @ 12 reps 1.5 min rest
  • Supplements
    • none
Notes:
  1. Legs very sore from yesterday
  2. Need to drink more water
  3. Housemate bought and set up a cold water immersion pool, did that 30 min before evening workout. 1m30s at 49F wasn’t bad but i think it reduced workout quality. Will not do cold water immersion before workouts.
View attachment 17576

View attachment 17577
Click to expand...
Good amount of calories!!
 
Stressed said:
08NOV2023
  • Sleep: 8h 34m
  • Food
    • Fast: overnight
    • Breakfast @ 0900: 9 eggs 6 slices bread (soaked in eggs)
    • Lunch/snack @1230: 1# chicken thigh (snacked through day as studying)
    • Dinner @ 1800: 1 (dry)cup brown rice, 1 cup steamed broccoli, @Npcclassicphysique champ ’s mass gainer (mmm)
  • Exercise: 33 min
    • 47 HRP
    • Overhead press 30-50# 4 sets @ 6-8 reps 1.5 min rest
    • bent over row 30# 4 sets @ 12 reps 1.5 min rest
  • Supplements
    • none
Notes:
  1. Legs very sore from yesterday
  2. Need to drink more water
  3. Housemate bought and set up a cold water immersion pool, did that 30 min before evening workout. 1m30s at 49F wasn’t bad but i think it reduced workout quality. Will not do cold water immersion before workouts.
View attachment 17576

View attachment 17577
Click to expand...
@Stressed supplements you need to take multi vitamins minerals and organ support, I suggest n2guard ed 3-4 caps

and on your food, add a protein bar to start and some walnuts
 
i'm gonna give you a big tip that will help you

simple mills makes a pancake mix. sold on amazon and whole foods its high quality ingredients and no shit in it
you can use raw maple syrup or raw honey to sweeten. add that to your diet daily.
 
Stressed said:
08NOV2023
  • Sleep: 8h 34m
  • Food
    • Fast: overnight
    • Breakfast @ 0900: 9 eggs 6 slices bread (soaked in eggs)
    • Lunch/snack @1230: 1# chicken thigh (snacked through day as studying)
    • Dinner @ 1800: 1 (dry)cup brown rice, 1 cup steamed broccoli, @Npcclassicphysique champ ’s mass gainer (mmm)
  • Exercise: 33 min
    • 47 HRP
    • Overhead press 30-50# 4 sets @ 6-8 reps 1.5 min rest
    • bent over row 30# 4 sets @ 12 reps 1.5 min rest
  • Supplements
    • none
Notes:
  1. Legs very sore from yesterday
  2. Need to drink more water
  3. Housemate bought and set up a cold water immersion pool, did that 30 min before evening workout. 1m30s at 49F wasn’t bad but i think it reduced workout quality. Will not do cold water immersion before workouts.
View attachment 17576

View attachment 17577
Click to expand...
good updates bro
 
I would make a large meal and work on that for a few days
 
you can always hit a couple buffets here and there
 
just don't dirty bulk it's not good for you and it doesn't help
 
yes don't forget your n2guard and supplements
 
got to hit the weight room hard as well you can eat all you want but you've got to hit the weights
 
09NOV2023
  • Sleep: 6h 54m
  • Food
    • Fast: overnight
    • Breakfast @ 0800: @Npcclassicphysique champ ’s mass gainer + extra scoop whey, 6 eggs 4 slices bread (soaked in eggs)
    • Lunch/snack @1230: 1# chicken thigh (snacked through day as studying), protein bar while driving
    • Dinner @ 2100: 1 cup steamed broccoli, 0.3# breaded chicken tenders, 6oz fries
  • Exercise: 5 Min
    • 15 pushups
    • 15 sit-ups
  • Supplements
    • none
Notes:
  1. Legs more sore today. As in walking normal is near impossible—they have a mind of their own (or some reflex arc I wasn’t taught). Did some stretching, cold water immersion felt good this morning but temporary relief
  2. Ended up running errands and moving furniture for folks. Didn‘t really exercise but did do minimal push ups. Calling this a rest day
    1. I overdid it with the squats and plan to reduce to 8 reps x 4 sets with 1.5 min rest for next time.
  3. Did well on water intake
  4. Diet was suboptimal today (though calorie count was good) but brought grub with me and will be back on track tomorrow, appreciating all the advice! My folks have a lot of burger from a steer we butchered a year ago and I’ll be eating that starting tomorrow. Grass fed, I raised it and know what’s in it ha.
  5. Ordered N2guard any recs for what to take in interim it’ll take 2 weeks to get here.
IMG_4040.webp
 
LevButlerov said:
@Stressed supplements you need to take multi vitamins minerals and organ support, I suggest n2guard ed 3-4 caps

and on your food, add a protein bar to start and some walnuts
Click to expand...
Thanks! Planning on adding walnuts and an occasional Brazil nut

researched and ordered N2guard it’s expensive but looks like they have the competition beat.

Any suggestions for what to take while I wait out the fortnight of shipping?
 
stevesmi said:
i'm gonna give you a big tip that will help you

simple mills makes a pancake mix. sold on amazon and whole foods its high quality ingredients and no shit in it
you can use raw maple syrup or raw honey to sweeten. add that to your diet daily.
Click to expand...
Thank you! I’ll look into it there is a coop nearby they’ll have it. Although I’ve had almond flour pancakes and they’re just an abomination lol
 
JasonPriest said:
lift big and get big and sleep big
Click to expand...
And @MONSTRO my routine is a mess but I‘m trying for 8 reps x 4 sets, with 1.5 min rest in between. Weight is such that I can complete the first three sets with good form and maybe only get 6 reps in the last. This is all exercises except pull-up sit-up push-up
 
Stressed said:
Thanks! Planning on adding walnuts and an occasional Brazil nut

researched and ordered N2guard it’s expensive but looks like they have the competition beat.

Any suggestions for what to take while I wait out the fortnight of shipping?
Click to expand...
@Stressed walnuts are fine but Brazil nuts not the best option
n2guard is high quality and made for steroid users organ and liver support

for now just keep cycling and going wait for n2guard to come in
 
10NOV2023
  • Sleep: 5h 45m
  • Food
    • Specs:
      • 3,643 Cal
      • Total Fat: 132.67 g
      • Cholesterol: 1582 mg
      • Sodium: 4012 mg
      • Total Carbohydrate: 329.62 g
        • Dietary Fiber: 26.1 g
        • Sugars: 79.24 g
      • Protein: 210.25g
    • Fast: overnight
    • Breakfast @ 0800: @Npcclassicphysique champ ’s mass gainer, 6 eggs, 1 cup King Arthur all-purpose flour (mixed), 1/4 cup half-and-half, 1.5 tbs maple syrup, 1/4 cup walnuts
    • Lunch/snack @1230: 9 oz ground beef (snacked through day as studying), Costco chicken bake
    • Dinner @ 2100: 1 cup steamed broccoli, 1 cup brown rice, 1/4 cup Turkey Hill vanilla ice cream
  • Exercise: 5 Min
    • 75 pushups in 5 sets
    • overhead press 30# x 10 reps x 4 sets
    • Bent over row 30# x 8rep x 4 sets
    • pull-ups to failure ~12 wasn’t counting
  • Supplements
    • Mg
    • Vit D3K2
Notes:
  1. Ground beef is hard to eat a lot of
  2. Difficult evening with sub-lessees so ended up going to bed late and not posting this log
  3. Read a post (I think by Mobster) about photos and noted the request to shrink or link to images. So will stop posting screenshots and instead write this stuff out.
 
Last edited:
11NOV2023
  • Sleep: 9h 20m
  • Food
    • Specs:
      • 3680 Cal
      • Total Fat: 141 g
        • Cholesterol: 3070 mg
      • Sodium: 4700 mg
      • Total Carbohydrate: 285 g
        • Dietary Fiber: 20 g
        • Sugars: 57 g
      • Protein: 301 g
    • Fast: overnight
    • Breakfast @ 0900: @Npcclassicphysique champ ’s mass gainer, plus: 6 duck eggs, 0.75 cup KAAP flour, 1 cup broccoli, 3/4 cup ground beef, 1/3 cup half-and-half, baked in a cast iron skillet, snacked on until lunch.
    • Lunch/snack @1330: grilled cheese sandwich, 3/4 cup Kirkland trail mix.
    • Dinner @ 1900: 1 cup cooked brown rice, 3 small boneless chicken breasts.
  • Exercise:
    • 30 min run
    • 25 pushups
    • Overhead press 44# 8 reps x 2
  • Supplements
    • none
Notes:
  1. Legs feel awful. Also have occasional cramps in arms and chest, like a stretch gone wrong.
    1. I need to hydrate more.
  2. Sleep quality has been trash last two nights, according to garmin watch. RHR low 60s (usually I’m low 50s).
    1. Assuming body is stressed and will acclimate in the next week or two.
 
Stressed said:
11NOV2023
  • Sleep: 9h 20m
  • Food
    • Specs:
      • 3680 Cal
      • Total Fat: 141 g
        • Cholesterol: 3070 mg
      • Sodium: 4700 mg
      • Total Carbohydrate: 285 g
        • Dietary Fiber: 20 g
        • Sugars: 57 g
      • Protein: 301 g
    • Fast: overnight
    • Breakfast @ 0900: @Npcclassicphysique champ ’s mass gainer, plus: 6 duck eggs, 0.75 cup KAAP flour, 1 cup broccoli, 3/4 cup ground beef, 1/3 cup half-and-half, baked in a cast iron skillet, snacked on until lunch.
    • Lunch/snack @1330: grilled cheese sandwich, 3/4 cup Kirkland trail mix.
    • Dinner @ 1900: 1 cup cooked brown rice, 3 small boneless chicken breasts.
  • Exercise:
    • 30 min run
    • 25 pushups
    • Overhead press 44# 8 reps x 2
  • Supplements
    • none
Notes:
  1. Legs feel awful. Also have occasional cramps in arms and chest, like a stretch gone wrong.
    1. I need to hydrate more.
  2. Sleep quality has been trash last two nights, according to garmin watch. RHR low 60s (usually I’m low 50s).
    1. Assuming body is stressed and will acclimate in the next week or two.
Click to expand...
Bruuuh night and day for the sleep
 
Stressed said:
10NOV2023
  • Sleep: 5h 45m
  • Food
    • Specs:
      • 3,643 Cal
      • Total Fat: 132.67 g
      • Cholesterol: 1582 mg
      • Sodium: 4012 mg
      • Total Carbohydrate: 329.62 g
        • Dietary Fiber: 26.1 g
        • Sugars: 79.24 g
      • Protein: 210.25g
    • Fast: overnight
    • Breakfast @ 0800: @Npcclassicphysique champ ’s mass gainer, 6 eggs, 1 cup King Arthur all-purpose flour (mixed), 1/4 cup half-and-half, 1.5 tbs maple syrup, 1/4 cup walnuts
    • Lunch/snack @1230: 9 oz ground beef (snacked through day as studying), Costco chicken bake
    • Dinner @ 2100: 1 cup steamed broccoli, 1 cup brown rice, 1/4 cup Turkey Hill vanilla ice cream
  • Exercise: 5 Min
    • 75 pushups in 5 sets
    • overhead press 30# x 10 reps x 4 sets
    • Bent over row 30# x 8rep x 4 sets
    • pull-ups to failure ~12 wasn’t counting
  • Supplements
    • Mg
    • Vit D3K2
Notes:
  1. Ground beef is hard to eat a lot of
  2. Difficult evening with sub-lessees so ended up going to bed late and not posting this log
  3. Read a post (I think by Mobster) about photos and noted the request to shrink or link to images. So will stop posting screenshots and instead write this stuff out.
Click to expand...
@Stressed yes please start writing things out appreciate it
on the food, i would replace the maple syrup with honey
and on dinner replace ice cream with some home-made protein pudding
 
Stressed said:
11NOV2023
  • Sleep: 9h 20m
  • Food
    • Specs:
      • 3680 Cal
      • Total Fat: 141 g
        • Cholesterol: 3070 mg
      • Sodium: 4700 mg
      • Total Carbohydrate: 285 g
        • Dietary Fiber: 20 g
        • Sugars: 57 g
      • Protein: 301 g
    • Fast: overnight
    • Breakfast @ 0900: @Npcclassicphysique champ ’s mass gainer, plus: 6 duck eggs, 0.75 cup KAAP flour, 1 cup broccoli, 3/4 cup ground beef, 1/3 cup half-and-half, baked in a cast iron skillet, snacked on until lunch.
    • Lunch/snack @1330: grilled cheese sandwich, 3/4 cup Kirkland trail mix.
    • Dinner @ 1900: 1 cup cooked brown rice, 3 small boneless chicken breasts.
  • Exercise:
    • 30 min run
    • 25 pushups
    • Overhead press 44# 8 reps x 2
  • Supplements
    • none
Notes:
  1. Legs feel awful. Also have occasional cramps in arms and chest, like a stretch gone wrong.
    1. I need to hydrate more.
  2. Sleep quality has been trash last two nights, according to garmin watch. RHR low 60s (usually I’m low 50s).
    1. Assuming body is stressed and will acclimate in the next week or two.
Click to expand...
@Stressed the awful feeling I'm thinking its because of the lack of electrolytes, you need to add potassium magnesium and some baking soda you have an electrolyte mix daily?
 
Stressed said:
10NOV2023
  • Sleep: 5h 45m
  • Food
    • Specs:
      • 3,643 Cal
      • Total Fat: 132.67 g
      • Cholesterol: 1582 mg
      • Sodium: 4012 mg
      • Total Carbohydrate: 329.62 g
        • Dietary Fiber: 26.1 g
        • Sugars: 79.24 g
      • Protein: 210.25g
    • Fast: overnight
    • Breakfast @ 0800: @Npcclassicphysique champ ’s mass gainer, 6 eggs, 1 cup King Arthur all-purpose flour (mixed), 1/4 cup half-and-half, 1.5 tbs maple syrup, 1/4 cup walnuts
    • Lunch/snack @1230: 9 oz ground beef (snacked through day as studying), Costco chicken bake
    • Dinner @ 2100: 1 cup steamed broccoli, 1 cup brown rice, 1/4 cup Turkey Hill vanilla ice cream
  • Exercise: 5 Min
    • 75 pushups in 5 sets
    • overhead press 30# x 10 reps x 4 sets
    • Bent over row 30# x 8rep x 4 sets
    • pull-ups to failure ~12 wasn’t counting
  • Supplements
    • Mg
    • Vit D3K2
Notes:
  1. Ground beef is hard to eat a lot of
  2. Difficult evening with sub-lessees so ended up going to bed late and not posting this log
  3. Read a post (I think by Mobster) about photos and noted the request to shrink or link to images. So will stop posting screenshots and instead write this stuff out.
Click to expand...
I use MSpaint to resize images (easy)
 
if you are gonna eat ice cream atleast get a good brand. avocado ice cream
 
you're going to look a certain way when you eat this sort of poor diet
 
this diet is HORRIBLE man
wow. you need steve's help
 
fries and chicken tenders?

that is what 9 year olds eat
 
Stressed said:
11NOV2023
  • Sleep: 9h 20m
  • Food
    • Specs:
      • 3680 Cal
      • Total Fat: 141 g
        • Cholesterol: 3070 mg
      • Sodium: 4700 mg
      • Total Carbohydrate: 285 g
        • Dietary Fiber: 20 g
        • Sugars: 57 g
      • Protein: 301 g
    • Fast: overnight
    • Breakfast @ 0900: @Npcclassicphysique champ ’s mass gainer, plus: 6 duck eggs, 0.75 cup KAAP flour, 1 cup broccoli, 3/4 cup ground beef, 1/3 cup half-and-half, baked in a cast iron skillet, snacked on until lunch.
    • Lunch/snack @1330: grilled cheese sandwich, 3/4 cup Kirkland trail mix.
    • Dinner @ 1900: 1 cup cooked brown rice, 3 small boneless chicken breasts.
  • Exercise:
    • 30 min run
    • 25 pushups
    • Overhead press 44# 8 reps x 2
  • Supplements
    • none
Notes:
  1. Legs feel awful. Also have occasional cramps in arms and chest, like a stretch gone wrong.
    1. I need to hydrate more.
  2. Sleep quality has been trash last two nights, according to garmin watch. RHR low 60s (usually I’m low 50s).
    1. Assuming body is stressed and will acclimate in the next week or two.
Click to expand...
@Stressed any updates for the community? I want to see your improvements.
 
Stressed said:
10NOV2023
  • Sleep: 5h 45m
  • Food
    • Specs:
      • 3,643 Cal
      • Total Fat: 132.67 g
      • Cholesterol: 1582 mg
      • Sodium: 4012 mg
      • Total Carbohydrate: 329.62 g
        • Dietary Fiber: 26.1 g
        • Sugars: 79.24 g
      • Protein: 210.25g
    • Fast: overnight
    • Breakfast @ 0800: @Npcclassicphysique champ ’s mass gainer, 6 eggs, 1 cup King Arthur all-purpose flour (mixed), 1/4 cup half-and-half, 1.5 tbs maple syrup, 1/4 cup walnuts
    • Lunch/snack @1230: 9 oz ground beef (snacked through day as studying), Costco chicken bake
    • Dinner @ 2100: 1 cup steamed broccoli, 1 cup brown rice, 1/4 cup Turkey Hill vanilla ice cream
  • Exercise: 5 Min
    • 75 pushups in 5 sets
    • overhead press 30# x 10 reps x 4 sets
    • Bent over row 30# x 8rep x 4 sets
    • pull-ups to failure ~12 wasn’t counting
  • Supplements
    • Mg
    • Vit D3K2
Notes:
  1. Ground beef is hard to eat a lot of
  2. Difficult evening with sub-lessees so ended up going to bed late and not posting this log
  3. Read a post (I think by Mobster) about photos and noted the request to shrink or link to images. So will stop posting screenshots and instead write this stuff out.
Click to expand...
good update here
 
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