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Morning gents, hopefully what follows below is a readable and half well set out log that I will stick to for the foreseeable future.
Shamelessly imitating @rizzlekdizzle 's layout because I like the way he's set his out
About me
Age: Late 20's
Height: 175cm
Weight: 86kg
Body fat %: Guessing high teens. I'd rather be overly critical than claim to be leaner than I am.
Blood pressure: 125/65. This is a slight elevation from my usual morning BP as I have just worked a night shift and trained hard before measuring. A typical morning measurement is around 110/65.
Goal
Cut to a bf% I've never been down to before and prime myself for some great lean gains. I am not looking to compete, just to look half decent.
CURRENT PEDS
Currently cruising on 150mg test E and 100mg of mast E as I have been since October and will continue to do so until about April because I did not commit to dropping weight in those initial three months like I should have.
FUTURE PED PLANS
Test E and EQ Cyp, titrating both up from a cruise dose level of mgs over the course of the blast (To be determined but between 12 and 16 weeks) capping out at under a gram unless I need a very large ratio of test to EQ to keep e2 from crashing. Maybe the odd bit of var PWO and dbol on hand just in case I crash my e2 and need to alleviate sides.
SUPPS
NAC, vitamin c, magnesium, complete multivitamin, B3, P5P, vitamin D
+ taurine and other extras added to pre-workout
DIET
Currently aiming for about 2500kcal but that will decrease over the next two months as fat loss slows. Lots of very lean kangaroo mince, veggie rice, ultra skim milk, whey protein concentrate, tuna and other fish, eggs, etc. Having just started counting my calories properly I'm finding them quite a bit lower than I was planning and I will add more calories in to prevent crushing my metabolism.
My understanding of dieting at my level (not overly advanced at my bodyfat level for now) is that I should hit my protein target of about 2g per kg, keep fats to around 1g per kg, and fill in the rest of my calories with good quality carb sources while above all else getting a complete range of micronutrients.
Please don't expect any fancy appetising meal pictures from me. I like to cook simple food that tastes good and looks awful and I often eat the same meals.
CARDIO
Before each session in the gym, unless I am very tired from a night shift, I do a 2km run at 12kph on the treadmill. This distance will increase as either it becomes less taxing or when my RHR and/or BP start to plateau or move upwards. If time and energy allow I will add a 20 minute treadmill walk at a moderately challenging pace and incline. I also work a very active job that keeps me on my feet for 8 hours a day.
RESISTANCE TRAINING
I am currently working on a Chest/tri, Back/bi, Shoulder/core, Legs/arms routine with supplementary arm and shoulder work put in where recovery and energy allows (I love working my shoulders and they recover very well). Rest days aren't scheduled and are taken as required to alleviate fatigue and if I have other responsibilities that fill the same time slot. In the latter case I usually supplement with dumbbell and bodyweight work at home.
Range of motion, powerful concentrics, and controlled reversal + eccentrics are key to my training. If my form starts to degrade considerably towards the end of a set I try to complete it as well as I can and then drop weight for the next set. If I can't complete the set I remove weight and finish the required reps.
Pictures below to show my current physique. I have a fair bit of fat to drop off before I am ready to really blast off.
Shamelessly imitating @rizzlekdizzle 's layout because I like the way he's set his out
About me
Age: Late 20's
Height: 175cm
Weight: 86kg
Body fat %: Guessing high teens. I'd rather be overly critical than claim to be leaner than I am.
Blood pressure: 125/65. This is a slight elevation from my usual morning BP as I have just worked a night shift and trained hard before measuring. A typical morning measurement is around 110/65.
Goal
Cut to a bf% I've never been down to before and prime myself for some great lean gains. I am not looking to compete, just to look half decent.
CURRENT PEDS
Currently cruising on 150mg test E and 100mg of mast E as I have been since October and will continue to do so until about April because I did not commit to dropping weight in those initial three months like I should have.
FUTURE PED PLANS
Test E and EQ Cyp, titrating both up from a cruise dose level of mgs over the course of the blast (To be determined but between 12 and 16 weeks) capping out at under a gram unless I need a very large ratio of test to EQ to keep e2 from crashing. Maybe the odd bit of var PWO and dbol on hand just in case I crash my e2 and need to alleviate sides.
SUPPS
NAC, vitamin c, magnesium, complete multivitamin, B3, P5P, vitamin D
+ taurine and other extras added to pre-workout
DIET
Currently aiming for about 2500kcal but that will decrease over the next two months as fat loss slows. Lots of very lean kangaroo mince, veggie rice, ultra skim milk, whey protein concentrate, tuna and other fish, eggs, etc. Having just started counting my calories properly I'm finding them quite a bit lower than I was planning and I will add more calories in to prevent crushing my metabolism.
My understanding of dieting at my level (not overly advanced at my bodyfat level for now) is that I should hit my protein target of about 2g per kg, keep fats to around 1g per kg, and fill in the rest of my calories with good quality carb sources while above all else getting a complete range of micronutrients.
Please don't expect any fancy appetising meal pictures from me. I like to cook simple food that tastes good and looks awful and I often eat the same meals.
CARDIO
Before each session in the gym, unless I am very tired from a night shift, I do a 2km run at 12kph on the treadmill. This distance will increase as either it becomes less taxing or when my RHR and/or BP start to plateau or move upwards. If time and energy allow I will add a 20 minute treadmill walk at a moderately challenging pace and incline. I also work a very active job that keeps me on my feet for 8 hours a day.
RESISTANCE TRAINING
I am currently working on a Chest/tri, Back/bi, Shoulder/core, Legs/arms routine with supplementary arm and shoulder work put in where recovery and energy allows (I love working my shoulders and they recover very well). Rest days aren't scheduled and are taken as required to alleviate fatigue and if I have other responsibilities that fill the same time slot. In the latter case I usually supplement with dumbbell and bodyweight work at home.
Range of motion, powerful concentrics, and controlled reversal + eccentrics are key to my training. If my form starts to degrade considerably towards the end of a set I try to complete it as well as I can and then drop weight for the next set. If I can't complete the set I remove weight and finish the required reps.
Pictures below to show my current physique. I have a fair bit of fat to drop off before I am ready to really blast off.
happy to see you sharing
