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

Approved Log My Pre-cycle Training and Diet log

Proud of you, man for deciding to shelve the idea of steroids. Stick to your diet and your training and learn from others.
 
At the end of the day, you got to cut out the junk food.

At your age, it's crucial.
 
You got a nice ripped physique for your age. If you dial in your diet, you'll definitely keep improving.
 
5th Feb 2025



Diet

As per photos



Training



Single arm bench supported cable lat pulldowns

set1: 7.5kg x 10per side (warmup)

set2: 25kg x 10per side

set 3: 40kg x 8per side

set 4: 21.25kg x



RDLs

(weight including 20kg bar)

set1: 60kg x 10

set 2: 100kg x 10

(sticking at this weight as i pulled my right hamstring doing bouldering a week or so ago and i still can’t stabilise myself/go heavier without giving up proper form in the process)

set 3: 100kg x



standard lat pulldowns

(i do these very slow, 3 second hold at the top fully opening my scapula, then dropping my shoulders, activating my back and pulling down, holding the contraction at the bottom of the rep for a second, then slowly reset back to the top

set1: 33kg x 10

set2: 57kg x 10

set 3 (normal reps now): 87kg x 4



chest supported high hammer strength plate loaded rows

set 1: 1pps x 10

set 2: 2pps x 10

set 3: 3pps x 10



single arm cable rear flies

set 1: 2.5kg x 10per side

set 2: 5kg x 15per side

set 3: 7.5kg x 9per side





Cardio

15% incline, 6kmp/h x 20 mins

300 cals burnt







Weight

100.3kg (after cardio weigh in with shoes on etc)

note: i don’t know what else to eat as im missing a bit of calories but i’ve already exceeded my macro goals (which i set to the recommended macros suggested to me today after eating my first meals, which is why they were met before dinner time)

what could i eat to raise my fats that’s somewhat calorie dense?
 

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Last edited:
i see a lot of people commenting on whether i should or shouldn’t hop on,

i understand im young but i want to do this for a career and simply because its always been a goal of mine

i want to however lock everything in prior to hopping on a test only cycle, and do that cycle as safe as i possibly can. i understand the risks and im willing to take them.

i already have above average test as per my last blood scan (i think it was 1018) but it’s inevitable that i’ll hop on gear after i get lean and lock in my training and diet.

this log is to track how im going and to get feedback to really dial everything in before i hop on in an estimated 4 months.
 
At the end of the day, you got to cut out the junk food.

At your age, it's crucial.
i eat very clean except a cheat day usually on saturday which is when i’ll get takeout or eat something like sushi which would not be in my diet.

i don’t drink or smoke or do any drugs ever.
 
low carb dieting doesn't necessarily work and is not necessarily the best way to do it.
Some people like the keto diet and some people don't react well to it. Everybody will be different.
i’ve always stuck to high carb high protein low fats as a pro bodybuilder who owns a shop store in my area (who came third in australia naturally) made for me.

it’s worked in the past but even tho i was lean, i never had rock hard defined, cut abs

it always a little bit of fat on top of them, don’t know if that was due to a lack of training and or diet

but also since my fat loss, i’ve always had sort of a muffin top on my waist and a bit of loose fat which rolls over and makes a flap
 
5th Feb 2025



Diet

As per photos



Training



Single arm bench supported cable lat pulldowns

set1: 7.5kg x 10per side (warmup)

set2: 25kg x 10per side

set 3: 40kg x 8per side

set 4: 21.25kg x



RDLs

(weight including 20kg bar)

set1: 60kg x 10

set 2: 100kg x 10

(sticking at this weight as i pulled my right hamstring doing bouldering a week or so ago and i still can’t stabilise myself/go heavier without giving up proper form in the process)

set 3: 100kg x



standard lat pulldowns

(i do these very slow, 3 second hold at the top fully opening my scapula, then dropping my shoulders, activating my back and pulling down, holding the contraction at the bottom of the rep for a second, then slowly reset back to the top

set1: 33kg x 10

set2: 57kg x 10

set 3 (normal reps now): 87kg x 4



chest supported high hammer strength plate loaded rows

set 1: 1pps x 10

set 2: 2pps x 10

set 3: 3pps x 10



single arm cable rear flies

set 1: 2.5kg x 10per side

set 2: 5kg x 15per side

set 3: 7.5kg x 9per side





Cardio

15% incline, 6kmp/h x 20 mins

300 cals burnt







Weight

100.3kg (after cardio weigh in with shoes on etc)

note: i don’t know what else to eat as im missing a bit of calories but i’ve already exceeded my macro goals (which i set to the recommended macros suggested to me today after eating my first meals, which is why they were met before dinner time)

what could i eat to raise my fats that’s somewhat calorie dense?
good start bro i like this update ;) training is legit
on the calorie density i would say walnuts , fish oil, avocados top your list, do you have the budget for that?
 
good start bro i like this update ;) training is legit
on the calorie density i would say walnuts , fish oil, avocados top your list, do you have the budget for that?
yeah i earn enough and still live at home.

this is what i was thinking so far

while at work (6am-3-6pm)

200-300g chicken breast (raw weight)

2-4 protein yoghurts / normal yoghurts for fat

2 cans of tuna

some fruit of some kind

6 rice cakes / banana w/ honey for a preworkout meal

after workout

rice and chicken

(and then i’ll add in any avocado/walnuts/fish oil in between. probably avo with the chicken and walnuts during work. i might even bring boiled eggs to work or make them with the chicken)

haven’t really tracked the macros yet for this idea but it just was a thought
 
yeah i earn enough and still live at home.

this is what i was thinking so far

while at work (6am-3-6pm)

200-300g chicken breast (raw weight)

2-4 protein yoghurts / normal yoghurts for fat

2 cans of tuna

some fruit of some kind

6 rice cakes / banana w/ honey for a preworkout meal

after workout

rice and chicken

(and then i’ll add in any avocado/walnuts/fish oil in between. probably avo with the chicken and walnuts during work. i might even bring boiled eggs to work or make them with the chicken)

haven’t really tracked the macros yet for this idea but it just was a thought
this is a good start bro but you need to have the carbs around training so you are light TKD
 
would you suggest 150g of rice and 200g of chicken as a mid day meal and then replenish the carbs a little closer to my workout time with the rice cakes?

or switch the rice cakes to a mid day meal and the rice before my workout
i would do a meal about 1 hour pre training with rice bro and rice cakes post training with your protein shake
really spread them out pre/post that should be all your carbs
rest is protein/fat most of day
 
i would do a meal about 1 hour pre training with rice bro and rice cakes post training with your protein shake
really spread them out pre/post that should be all your carbs
rest is protein/fat most of day
okay sounds good i’ll start doing that.

going to get groceries tonight and then tomorrow ill try it out

thank you so much for the advice
 
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