Approved Log My Recomp Cycle and Goals Log

[GDDY]

Morning bro’s. First log here. I’ve been on the forum for years for research/ideas, but finally decided time it was t post myself. I’m getting married in June, and have goals for that date. All advice/opinions/ideas welcome. I’m late to starting this, my apologies. But here we go.

My history: I’m 29, 5’10. I’ve been in the gym since 16, but “wavy”. Great shape in Highschool, college hit and training dropped to 3-4 times a week. Then post college I was able to get back in the gym consistently, but didn’t focus on my diet much until about 2 years ago. I was around 175lbs and 15%bf then. I then got engaged in December of 23 and spent the next year basically putting on the “honeymoon” weight. Didn’t really care what I ate, drank a lot of beer, only trained about 2-3 times a week, and they weren’t hard sessions. That got me to 170lbs and 22%bf as of Jan 1.

Now I’m back to 5-7 days a week of training, no alcohol, and nutrition is 2350 Cals a day at a 35% Carbs - 35% Protein - 30% Fat Macro split. I’m trying to stay in a bit of a deficit to recomp and cut some of the gained bf and let the training and gear add the muscle. My day job is a lot of sitting and I only burn 4-500 cals through the day. My goal by wedding day (June 14) is 180lbs and 15% bf, anything more than that is icing. I also have a long weekend trip at the end of February (about 7 weeks) and want to be in as good as shape as possible by then for that.

Previous Cycles: Past cycles have included (always Test-E base), Test solo @ 500mg, EQ, Rad-140, Anavar, MK-677. Not all at once, separate cycles. Never much, I try to get away with the most using the least. For example, I’ve learned that I react really well to Test-E at 3-400mg/week with minimal sides. I also do not react good to MK-677 and get terrible headaches with it when blood pressure rises, so I avoid that.


Training:
Monday: Chest/tri’s

Tuesday: Back/bi’s

Wednesday: Cardio

Thursday: Legs

Friday: Arms

Sat: Cardio and anything that feels it can be worked (typically chest and legs)

Sunday: Rest or light mobility training


Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)

Rad-150: 15mg/day for 10 weeks (weeks 2-12)

I also have Superdrol on hand, but have never ran it. I’m debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possible again at end of cycle on week 10. Good idea or drop it?

I started this cycle on 1/07 and will run for 12 weeks. I’ll post current stats tomorrow morning, start of week 3.

Blood work was done pre-cycle and all was in the green.


Daily Supps:
Multi-Vitamin

ZMA

NAC - 1200mg

Milk Thistle - 100mg

L-Tyrosine - 750mg

Krill Oil - 1000mg

Kre-Alkalyn

Hi-Tech Pharm Protein Powder - 25g (as needed)


PCT:
Perfect PCT



Let me know input, thoughts, or anything I should change in my log. Again, goal is minimum of 180lbs and 15%bf by June14, but I think I can beat this, especially with everyone’s help. How does my cycle look? Should I run the SD or leave it out? If so, how does the mini-cycle I proposed sound? Should I adjust my cycle/diet/training any? I’m looking forward to hearing advice from everyone and hope that you can help through this cycle and into the next to have me ready for June. Thanks bros

 

[s.gentz]

Morning bro’s. First log here. I’ve been on the forum for years for research/ideas, but finally decided time it was t post myself. I’m getting married in June, and have goals for that date. All advice/opinions/ideas welcome. I’m late to starting this, my apologies. But here we go.

My history: I’m 29, 5’10. I’ve been in the gym since 16, but “wavy”. Great shape in Highschool, college hit and training dropped to 3-4 times a week. Then post college I was able to get back in the gym consistently, but didn’t focus on my diet much until about 2 years ago. I was around 175lbs and 15%bf then. I then got engaged in December of 23 and spent the next year basically putting on the “honeymoon” weight. Didn’t really care what I ate, drank a lot of beer, only trained about 2-3 times a week, and they weren’t hard sessions. That got me to 170lbs and 22%bf as of Jan 1.

Now I’m back to 5-7 days a week of training, no alcohol, and nutrition is 2350 Cals a day at a 35% Carbs - 35% Protein - 30% Fat Macro split. I’m trying to stay in a bit of a deficit to recomp and cut some of the gained bf and let the training and gear add the muscle. My day job is a lot of sitting and I only burn 4-500 cals through the day. My goal by wedding day (June 14) is 180lbs and 15% bf, anything more than that is icing. I also have a long weekend trip at the end of February (about 7 weeks) and want to be in as good as shape as possible by then for that.

Previous Cycles: Past cycles have included (always Test-E base), Test solo @ 500mg, EQ, Rad-140, Anavar, MK-677. Not all at once, separate cycles. Never much, I try to get away with the most using the least. For example, I’ve learned that I react really well to Test-E at 3-400mg/week with minimal sides. I also do not react good to MK-677 and get terrible headaches with it when blood pressure rises, so I avoid that.


Training:
Monday: Chest/tri’s

Tuesday: Back/bi’s

Wednesday: Cardio

Thursday: Legs

Friday: Arms

Sat: Cardio and anything that feels it can be worked (typically chest and legs)

Sunday: Rest or light mobility training


Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)

Rad-150: 15mg/day for 10 weeks (weeks 2-12)

I also have Superdrol on hand, but have never ran it. I’m debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possible again at end of cycle on week 10. Good idea or drop it?

I started this cycle on 1/07 and will run for 12 weeks. I’ll post current stats tomorrow morning, start of week 3.

Blood work was done pre-cycle and all was in the green.


Daily Supps:
Multi-Vitamin

ZMA

NAC - 1200mg

Milk Thistle - 100mg

L-Tyrosine - 750mg

Krill Oil - 1000mg

Kre-Alkalyn

Hi-Tech Pharm Protein Powder - 25g (as needed)


PCT:
Perfect PCT



Let me know input, thoughts, or anything I should change in my log. Again, goal is minimum of 180lbs and 15%bf by June14, but I think I can beat this, especially with everyone’s help. How does my cycle look? Should I run the SD or leave it out? If so, how does the mini-cycle I proposed sound? Should I adjust my cycle/diet/training any? I’m looking forward to hearing advice from everyone and hope that you can help through this cycle and into the next to have me ready for June. Thanks bros

Just to clarify, a recomp is slowly replacing fat with muscle tissue. Your weight should not change much hence the term "recomposition".Your not gonna gain 10lbs of muscle in a few months in a caloric deficit. I think you need to re-evaluate what you are doing. If you want to gain muscle you need to be in a caloric surplus.
And don't run the superdrol. It's too toxic. There are much better options for orals.

 

[GDDY]

Just to clarify, a recomp is slowly replacing fat with muscle tissue. Your weight should not change much hence the term "recomposition".Your not gonna gain 10lbs of muscle in a few months in a caloric deficit. I think you need to re-evaluate what you are doing. If you want to gain muscle you need to be in a caloric surplus.
And don't run the superdrol. It's too toxic. There are much better options for orals.

Sorry for confusion. My goal during my current cycle is to cut down the bf and replace with muscle, weight gain I’m not concerned with during this cycle. More so lowering bf and prepping myself for more weight gain the next cycle. Am I far off here?

 

[stevesmi]

your goals are very doable and we will help get you there

please put up some pics so we can give you a better bf% number.

and make sure you get a prenup! lol

 

[GDDY]

your goals are very doable and we will help get you there

please put up some pics so we can give you a better bf% number.

and make sure you get a prenup! lol

Haha, will do! I’ll post some pics tomorrow with Stat update. BF% is coming from a home scale (Wyze) so I don’t expect it to be 100%. Solid advice all around, especially at the end

 

[s.gentz]

Sorry for confusion. My goal during my current cycle is to cut down the bf and replace with muscle, weight gain I’m not concerned with during this cycle. More so lowering bf and prepping myself for more weight gain the next cycle. Am I far off here?

Honestly man if you are 22% right now you need to diet, not try to build muscle.
Get some pics up so we can see whats going on.
If your 170 now at 22%bf that means you are 132lbs LBM. To get to 180lbs at 15%bf that would mean you need to get to 153lbs LBM.
That is 21lbs of muscle that would need to go on your frame between now and June 14th. Not to mention the dieting that would need to occur to drop the 7%(12lbs) of fat. Not gonna happen.
We can def help you get going on the right path but I think you need to be realistic in your expectations.

 

[GDDY]

Honestly man if you are 22% right now you need to diet, not try to build muscle.
Get some pics up so we can see whats going on.
If your 170 now at 22%bf that means you are 132lbs LBM. To get to 180lbs at 15%bf that would mean you need to get to 153lbs LBM.
That is 21lbs of muscle that would need to go on your frame between now and June 14th. Not to mention the dieting that would need to occur to drop the 7%(12lbs) of fat. Not gonna happen.
We can def help you get going on the right path but I think you need to be realistic in your expectations.

Fair enough. That’s why I’m here, guidance. I’ll get some pics up asap.

 

[s.gentz]

Sounds good. Also edit the title of your post to add "log" to the title. The mods will see it and approve it a s a log.
Just for reference in my avatar i'm 5'11" and 172lbs with prob 3%bf. That would put my LBM at 167lbs.

 

[GDDY]

Sounds good. Also edit the title of your post to add "log" to the title. The mods will see it and approve it a s a log.
Just for reference in my avatar i'm 5'11" and 172lbs with prob 3%bf. That would put my LBM at 167lbs.

Good call on the edit, my mistake. Will do. I’m on my phone now and not seeing how to edit the title, but will once I have my computer.

 

[s.gentz]

Good call on the edit, my mistake. Will do. I’m on my phone now and not seeing how to edit the title, but will once I have my computer.

@gearhead
Can you please edit this to make it a log for @GDDY
Thanks in advance.

 

[LevButlerov]

Morning bro’s. First log here. I’ve been on the forum for years for research/ideas, but finally decided time it was t post myself. I’m getting married in June, and have goals for that date. All advice/opinions/ideas welcome. I’m late to starting this, my apologies. But here we go.

My history: I’m 29, 5’10. I’ve been in the gym since 16, but “wavy”. Great shape in Highschool, college hit and training dropped to 3-4 times a week. Then post college I was able to get back in the gym consistently, but didn’t focus on my diet much until about 2 years ago. I was around 175lbs and 15%bf then. I then got engaged in December of 23 and spent the next year basically putting on the “honeymoon” weight. Didn’t really care what I ate, drank a lot of beer, only trained about 2-3 times a week, and they weren’t hard sessions. That got me to 170lbs and 22%bf as of Jan 1.

Now I’m back to 5-7 days a week of training, no alcohol, and nutrition is 2350 Cals a day at a 35% Carbs - 35% Protein - 30% Fat Macro split. I’m trying to stay in a bit of a deficit to recomp and cut some of the gained bf and let the training and gear add the muscle. My day job is a lot of sitting and I only burn 4-500 cals through the day. My goal by wedding day (June 14) is 180lbs and 15% bf, anything more than that is icing. I also have a long weekend trip at the end of February (about 7 weeks) and want to be in as good as shape as possible by then for that.

Previous Cycles: Past cycles have included (always Test-E base), Test solo @ 500mg, EQ, Rad-140, Anavar, MK-677. Not all at once, separate cycles. Never much, I try to get away with the most using the least. For example, I’ve learned that I react really well to Test-E at 3-400mg/week with minimal sides. I also do not react good to MK-677 and get terrible headaches with it when blood pressure rises, so I avoid that.


Training:
Monday: Chest/tri’s

Tuesday: Back/bi’s

Wednesday: Cardio

Thursday: Legs

Friday: Arms

Sat: Cardio and anything that feels it can be worked (typically chest and legs)

Sunday: Rest or light mobility training


Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)

Rad-150: 15mg/day for 10 weeks (weeks 2-12)

I also have Superdrol on hand, but have never ran it. I’m debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possible again at end of cycle on week 10. Good idea or drop it?

I started this cycle on 1/07 and will run for 12 weeks. I’ll post current stats tomorrow morning, start of week 3.

Blood work was done pre-cycle and all was in the green.


Daily Supps:
Multi-Vitamin

ZMA

NAC - 1200mg

Milk Thistle - 100mg

L-Tyrosine - 750mg

Krill Oil - 1000mg

Kre-Alkalyn

Hi-Tech Pharm Protein Powder - 25g (as needed)


PCT:
Perfect PCT



Let me know input, thoughts, or anything I should change in my log. Again, goal is minimum of 180lbs and 15%bf by June14, but I think I can beat this, especially with everyone’s help. How does my cycle look? Should I run the SD or leave it out? If so, how does the mini-cycle I proposed sound? Should I adjust my cycle/diet/training any? I’m looking forward to hearing advice from everyone and hope that you can help through this cycle and into the next to have me ready for June. Thanks bros

Sorry for confusion. My goal during my current cycle is to cut down the bf and replace with muscle, weight gain I’m not concerned with during this cycle. More so lowering bf and prepping myself for more weight gain the next cycle. Am I far off here?

Haha, will do! I’ll post some pics tomorrow with Stat update. BF% is coming from a home scale (Wyze) so I don’t expect it to be 100%. Solid advice all around, especially at the end

@GDDY welcome now FULLY up top to the EVO family

Lets get more info about you up and your pics up with face blurred.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[Mobster]

June? Plenty of time - just do the work!!

 

[GDDY]

Morning Fam.
I’ve updated some info from my original post and gone into a little more detail. I’ve posted that all below. I’ve also posted current pics. These were taken first thing this morning when I woke up. When I took these pictures this morning, the scale read 172.6lbs and 22.7 BF. This was dry and straight out of bed.

Training:
Monday: Chest/tri’s
Tuesday: Back/bi’s
Wednesday: Cardio
Thursday: Legs
Friday: Arms
Sat: Cardio and anything that feels it can be worked (typically chest and legs)
Sunday: Rest or light mobility training

Almost all training consists of 2 working sets of 10-12 reps, 1 heavier set of 6-8 reps, and then drop weight to a final set of 8-10

Daily Nutrition and Life:
Life - I’m 29 y/o. I work Monday through Friday. Typically from 5am - 3/4pm. Alarm goes off at 3:50am, I’m moving by 4. I drink (roughly) 12 oz’s of water while getting ready. I take my Rad then. Then drink 20oz’s of water with a cap full of apple cider vinegar and two electrolyte packets mixed in on the way to work. Once at work, the times of my meals vary, but stay relatively similar. Everything is tracked regardless. I’ll post my daily food log today after my last meal. Once I leave work I go and hit golf balls for about an hour-hour and a half, then go to the gym. I typically get home around 7:30-8 and eat dinner. I’m usually asleep by 9:30. Dinner is whatever my fiancé cooks, and leftovers are lunch the following day. Since she cooks, I can’t count these cals precisely, but it’s typically relatively easy meals to get a close guesstimate on to log. For instance last night was taco soup with 96/4 beef, veggies, and low sodium seasoning. Veggies were the only other thing added. So it’s not hard to weight out the beef for a close guesstimate. On Friday through Sunday I’m not as routine, but everything is still tracked.

I’m currently aiming for 2350 cals for a recomp in a 35P/35C/30F Macro split. I’m very open to adjustments here as needed. This is the area where I struggle most. Not struggling to follow the plan, but knowing that I’m using the right plan for my goals. So if I’m off here, let me hear it.

Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)
Rad-150: 15mg/day for 10 weeks (weeks 3-12)

I started this cycle on 1/07 and will run for 12 weeks. Today is the start of week 3. Rad was started on Friday (5 days ago).

I also have Superdrol on hand, debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possibly again at end of cycle on week 10. Good idea or drop it?

Blood work was done pre-cycle and all was in the green.

Daily Supps: All taken right before bed
Multi-Vitamin (Sam’s Club/Member’s Mark Brand)
ZMA - 30mg of Zinc/450mg of Mag(Nutricost Performance)
NAC - 1200mg
Milk Thistle - 100mg
L-Tyrosine - 750mg
Krill Oil - 1000mg
Kre-Alkalyn - 1500mg pre-workout/1500mg post-workout
Hi-Tech Pharm Protein Powder - 25g (as needed)

PCT:
Perfect PCT

Log Updates:
Life is busy, especially with wedding season in full effect. I can’t promise to upload pictures of many meals, but I’ll do my best to upload daily meals, times, and Workouts. At absolute minimal i’ll upload progress pics every Monday with weekly summaries. If there’s a better way for me to do this, let me know. Thanks for the help so far, looking forward to the journey.

 

[Npcclassicphysique champ]

Morning Fam.
I’ve updated some info from my original post and gone into a little more detail. I’ve posted that all below. I’ve also posted current pics. These were taken first thing this morning when I woke up. When I took these pictures this morning, the scale read 172.6lbs and 22.7 BF. This was dry and straight out of bed.

Training:
Monday: Chest/tri’s
Tuesday: Back/bi’s
Wednesday: Cardio
Thursday: Legs
Friday: Arms
Sat: Cardio and anything that feels it can be worked (typically chest and legs)
Sunday: Rest or light mobility training

Almost all training consists of 2 working sets of 10-12 reps, 1 heavier set of 6-8 reps, and then drop weight to a final set of 8-10

Daily Nutrition and Life:
Life - I’m 29 y/o. I work Monday through Friday. Typically from 5am - 3/4pm. Alarm goes off at 3:50am, I’m moving by 4. I drink (roughly) 12 oz’s of water while getting ready. I take my Rad then. Then drink 20oz’s of water with a cap full of apple cider vinegar and two electrolyte packets mixed in on the way to work. Once at work, the times of my meals vary, but stay relatively similar. Everything is tracked regardless. I’ll post my daily food log today after my last meal. Once I leave work I go and hit golf balls for about an hour-hour and a half, then go to the gym. I typically get home around 7:30-8 and eat dinner. I’m usually asleep by 9:30. Dinner is whatever my fiancé cooks, and leftovers are lunch the following day. Since she cooks, I can’t count these cals precisely, but it’s typically relatively easy meals to get a close guesstimate on to log. For instance last night was taco soup with 96/4 beef, veggies, and low sodium seasoning. Veggies were the only other thing added. So it’s not hard to weight out the beef for a close guesstimate. On Friday through Sunday I’m not as routine, but everything is still tracked.

I’m currently aiming for 2350 cals for a recomp in a 35P/35C/30F Macro split. I’m very open to adjustments here as needed. This is the area where I struggle most. Not struggling to follow the plan, but knowing that I’m using the right plan for my goals. So if I’m off here, let me hear it.

Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)
Rad-150: 15mg/day for 10 weeks (weeks 3-12)

I started this cycle on 1/07 and will run for 12 weeks. Today is the start of week 3. Rad was started on Friday (5 days ago).

I also have Superdrol on hand, debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possibly again at end of cycle on week 10. Good idea or drop it?

Blood work was done pre-cycle and all was in the green.

Daily Supps: All taken right before bed
Multi-Vitamin (Sam’s Club/Member’s Mark Brand)
ZMA - 30mg of Zinc/450mg of Mag(Nutricost Performance)
NAC - 1200mg
Milk Thistle - 100mg
L-Tyrosine - 750mg
Krill Oil - 1000mg
Kre-Alkalyn - 1500mg pre-workout/1500mg post-workout
Hi-Tech Pharm Protein Powder - 25g (as needed)

PCT:
Perfect PCT

Log Updates:
Life is busy, especially with wedding season in full effect. I can’t promise to upload pictures of many meals, but I’ll do my best to upload daily meals, times, and Workouts. At absolute minimal i’ll upload progress pics every Monday with weekly summaries. If there’s a better way for me to do this, let me know. Thanks for the help so far, looking forward to the journey.

@GDDY first you look great, great muscle base and body bro powerful time we can build from.

The updates are not hard plan for 15-20min/week and go from there.

Dinner is whatever my fiancé cooks, and leftovers are lunch the following day. Since she cooks, I can’t count these cals precisely, but it’s typically relatively easy meals to get a close guesstimate on to log. For instance last night was taco soup with 96/4 beef, veggies, and low sodium seasoning. Veggies were the only other thing added. So it’s not hard to weight out the beef for a close guesstimate. On Friday through Sunday I’m not as routine, but everything is still tracked.

I’m currently aiming for 2350 cals for a recomp in a 35P/35C/30F Macro split. I’m very open to adjustments here as needed. This is the area where I struggle most. Not struggling to follow the plan, but knowing that I’m using the right plan for my goals. So if I’m off here, let me hear it.

The issue with this diet bro is its 'kind' of there so we dont know what you eating, like adjust what if we dont know what you eat
can you please track the food in an APP? and post it up for lets say 2 week and we can analyze the situation more

Current Cycle:
Test-E: 350mg/Week for 12 weeks (Pin on Mondays and Thursdays)
Rad-150: 15mg/day for 10 weeks (weeks 3-12)

I started this cycle on 1/07 and will run for 12 weeks. Today is the start of week 3. Rad was started on Friday (5 days ago).

Daily Supps: All taken right before bed
Multi-Vitamin (Sam’s Club/Member’s Mark Brand)
ZMA - 30mg of Zinc/450mg of Mag(Nutricost Performance)
NAC - 1200mg
Milk Thistle - 100mg
L-Tyrosine - 750mg
Krill Oil - 1000mg
Kre-Alkalyn - 1500mg pre-workout/1500mg post-workout
Hi-Tech Pharm Protein Powder - 25g (as needed)

You're using a lot of supps and rad which needs organ support, why dont you switch out to n2guard? you can drop the multi/zma/milk thistle and switch to an all in one organ liver support with TUDCA in it made for steroid cycle

I also have Superdrol on hand, debating throwing in for a micro dose at week 5 for 10 days at 5mg/day. And possibly again at end of cycle on week 10. Good idea or drop it?

superdrol I wouldnt use it if you dont have n2guard and if you do, we should dial in your diet first bro

Life is busy, especially with wedding season in full effect. I can’t promise to upload pictures of many meals, but I’ll do my best to upload daily meals, times, and Workouts. At absolute minimal i’ll upload progress pics every Monday with weekly summaries. If there’s a better way for me to do this, let me know. Thanks for the help so far, looking forward to the journey.

Yes I'd like to see actual training bro like what you doing? cardio training sets reps to feel how you are

 

[Masonic Bodybuilder]

Great start to the log brother. With your background, I think you can get there no problem! Can't wait to follow your progress.

 

[GDDY]

@GDDY first you look great, great muscle base and body bro powerful time we can build from.

The updates are not hard plan for 15-20min/week and go from there.


The issue with this diet bro is its 'kind' of there so we dont know what you eating, like adjust what if we dont know what you eat
can you please track the food in an APP? and post it up for lets say 2 week and we can analyze the situation more



You're using a lot of supps and rad which needs organ support, why dont you switch out to n2guard? you can drop the multi/zma/milk thistle and switch to an all in one organ liver support with TUDCA in it made for steroid cycle


superdrol I wouldnt use it if you dont have n2guard and if you do, we should dial in your diet first bro


Yes I'd like to see actual training bro like what you doing? cardio training sets reps to feel how you are

Thanks for all the support. It’s much appreciated, and a good driver for me as well. Good call on the N2Guard. I had this all on hand already, so was just going to use what I had, but you’re right, the N2 is the best and has never let me down in the past. I’m ordering that now.

I do track every meal in MyFitnessPal. I also always track my water until I hit a Gallon. I don’t typically track time of meals, so starting that today is new for me. I’ve listed the food below, but all was tracked. I put a screen shot of my cals/macros as well. There’s a few things to tidy up I know. The dinners/lunches starting next week will become much more simple and cleaner, and day to day will become more repetitive. For the remainder of this week, I’m having to eat what the fiancé cooks and log best I can. Thankfully she’s supportive and good at tracking ingredients for me. See below for today’s food log and training. Thanks again, and all critique is welcome.

Food Log
4am: Wake up - Drink 20oz Water with 1 Tbspn of apple cider vinegar and two electrolyte packets

7am - Baked Eggs dish (1/3 cup of egg whites, 1 whole egg, 1/3 cup of cottage cheese, 3/4 slice of bacon, all baked together)
7am - Oikos pro yogurt shake

10am - Banana

10:30am - Oikos Pro yogurt cup

11:45 - Taco Soup (97/3 beef)

3pm - Kodiak Peak Oatmeal

6:15pm - Killer Dave’s Blueberry Bagel (Post golf range and on the way to gym)

8:45pm - 1 cup of Pasta (Protein plus noodles and Italian sausage). Complete recipe was input into MyFitnessPal and broken down. 66g peanut butter. 2.25 Scoops of protein powder.

10pm: Take sups (until my N2 comes in) and Sleep

Workout
- Back Day
*3x10 Smith machine rows
*5x10 Straight rope pull downs
*4x10 Single arm cable pulls
*5x10-12 Seated calf raises (in between other sets)
*4x12 Reverse cable fly’s / 4x12 weighted side tilts
*2x12 Shoulder width (MAG) lat pull down / then 1x6 heavy / then 1x12 lighter, very slow with heavy squeeze
*3x10 Weighted back extensions / 3x10 Crunches / 3x10 Seated bent dumbbell flies (no rest through all sets)

I’ll continue to lay a day to day out like this the best I can, and will post progress pics every Monday.

 

[Npcclassicphysique champ]

Thanks for all the support. It’s much appreciated, and a good driver for me as well. Good call on the N2Guard. I had this all on hand already, so was just going to use what I had, but you’re right, the N2 is the best and has never let me down in the past. I’m ordering that now.

For sure bro n2guard is legit and n2bm supports the EVO family
https://www.needtobuildmuscle.com/cycle-support/n2guard/

I do track every meal in MyFitnessPal. I also always track my water until I hit a Gallon. I don’t typically track time of meals, so starting that today is new for me. I’ve listed the food below, but all was tracked. I put a screen shot of my cals/macros as well. There’s a few things to tidy up I know. The dinners/lunches starting next week will become much more simple and cleaner, and day to day will become more repetitive. For the remainder of this week, I’m having to eat what the fiancé cooks and log best I can. Thankfully she’s supportive and good at tracking ingredients for me. See below for today’s food log and training. Thanks again, and all critique is welcome.

Food Log
4am: Wake up - Drink 20oz Water with 1 Tbspn of apple cider vinegar and two electrolyte packets

7am - Baked Eggs dish (1/3 cup of egg whites, 1 whole egg, 1/3 cup of cottage cheese, 3/4 slice of bacon, all baked together)
7am - Oikos pro yogurt shake

10am - Banana

10:30am - Oikos Pro yogurt cup

11:45 - Taco Soup (97/3 beef)

3pm - Kodiak Peak Oatmeal

6:15pm - Killer Dave’s Blueberry Bagel (Post golf range and on the way to gym)

8:45pm - 1 cup of Pasta (Protein plus noodles and Italian sausage). Complete recipe was input into MyFitnessPal and broken down. 66g peanut butter. 2.25 Scoops of protein powder.

10pm: Take sups (until my N2 comes in) and Sleep

Thats good I am seeing your meals now bro
i would start with swapping banana for protein bar
pre training remove the bagel, drink a protein shake with honey and 2 caps cardazol (yes i know the kind of bagel but something liquid will help)

845 meal lets get a chicken breast in there, possible?

 

[Npcclassicphysique champ]

- Back Day
*3x10 Smith machine rows
*5x10 Straight rope pull downs
*4x10 Single arm cable pulls
*5x10-12 Seated calf raises (in between other sets)
*4x12 Reverse cable fly’s / 4x12 weighted side tilts
*2x12 Shoulder width (MAG) lat pull down / then 1x6 heavy / then 1x12 lighter, very slow with heavy squeeze
*3x10 Weighted back extensions / 3x10 Crunches / 3x10 Seated bent dumbbell flies (no rest through all sets)

what was the cardio game on this bro?

 

[GDDY]

For sure bro n2guard is legit and n2bm supports the EVO family
https://www.needtobuildmuscle.com/cycle-support/n2guard/

Thats good I am seeing your meals now bro
i would start with swapping banana for protein bar
pre training remove the bagel, drink a protein shake with honey and 2 caps cardazol (yes i know the kind of bagel but something liquid will help)

845 meal lets get a chicken breast in there, possible?

Getting N2 and Cardazol as I type. I see the label says 5 caps per serving, you like 2? If 2 does the trick, that’s great. Replacing the bagel with a protein shake and honey, and swapping the banana for protein bar will start tomorrow.

Late meal, I know. And yes, we’ll be getting chicken in starting next grocery run (hopefully Saturday). Until then it’s asking the lady to keep it lean and sodium low

 

[GDDY]

what was the cardio game on this bro?

Today, nearly non-existent. I walk about 5 miles a day just doing normal work/movment, but I know that’s not what we’re looking for. It’s something I’m going to have to start prioritizing. Will most likely have a couple days dedicated to heavy cardio, and will have 15-30mins a day minimum on the treadmill. Knowing I wasn’t going to get out of the gym until right before close tonight and wouldn’t be able to do any cardio, I just made sure I kept my heart rate elevated best I could. Cardio will increase.