Approved Log My Sarms rad140, mk677, yk11 bulking journal

[JohnnyB]

Pictures are going to be crucial to start this.
Make sure you put them up as soon as possible.

I sure will

 

[JohnnyB]

I like your diet layout. It's very simple and very nutritious.. Just don't forget their vegetables as well.

Yeah sure, veggies are a must

 

[JohnnyB]

Day 2
Still on my bulking journey, I should have posted this earlier, was very busy.....so here it is


(BICEPS)
Barbell Curl– 4x12 – 115 lb
Incline Dumbbell Curl– 3x15 – 45 lb
Hammer Curl– 3x12 – 60 lb
Concentration Curl– 3x10 –50lb


BREAKFAST
6 whole eggs
2 slices whole-grain toast with 1 tbsp almond butter
1 cup cooked oatmeal with honey & 1/2 banana
1 scoop whey protein (blended in water)


LUNCH
7 oz grilled chicken breast
2 cups jasmine rice
1 cup steamed broccoli & carrots
1 tbsp olive oil


MID-LUNCH
2 cups Greek yogurt
1 scoop whey protein
1/4 cup mixed nuts (almonds, walnuts, cashews)
1 tbsp honey


DINNER
8 oz lean ground beef (90% lean)
1 large sweet potato
1 cup sautéed spinach in olive oil
1/2 avocado


MIDNIGHT SNACK
1.5 cups cottage cheese
1 tbsp peanut butter
½ scoop casein protein


MACROS
Calories: 4,200 kcal
Protein: 300g (1.5g per lb of body weight)
Carbs: 500g
Fats: 120g


SUPPLEMENTS
Creatine (5g/day) – Post-workout or morning
Omega-3, Berberine, Taurine, Electrolytes


Waiting to get my gears soon, it has been shipped

 

[LevButlerov]

Day 2
Still on my bulking journey, I should have posted this earlier, was very busy.....so here it is


(BICEPS)
Barbell Curl– 4x12 – 115 lb
Incline Dumbbell Curl– 3x15 – 45 lb
Hammer Curl– 3x12 – 60 lb
Concentration Curl– 3x10 –50lb


BREAKFAST
6 whole eggs
2 slices whole-grain toast with 1 tbsp almond butter
1 cup cooked oatmeal with honey & 1/2 banana
1 scoop whey protein (blended in water)


LUNCH
7 oz grilled chicken breast
2 cups jasmine rice
1 cup steamed broccoli & carrots
1 tbsp olive oil


MID-LUNCH
2 cups Greek yogurt
1 scoop whey protein
1/4 cup mixed nuts (almonds, walnuts, cashews)
1 tbsp honey


DINNER
8 oz lean ground beef (90% lean)
1 large sweet potato
1 cup sautéed spinach in olive oil
1/2 avocado


MIDNIGHT SNACK
1.5 cups cottage cheese
1 tbsp peanut butter
½ scoop casein protein


MACROS
Calories: 4,200 kcal
Protein: 300g (1.5g per lb of body weight)
Carbs: 500g
Fats: 120g


SUPPLEMENTS
Creatine (5g/day) – Post-workout or morning
Omega-3, Berberine, Taurine, Electrolytes


Waiting to get my gears soon, it has been shipped
View attachment 72911

@JohnnyB great update to the log, thank you.

The picture, we meant face blurred not picture blurred, can you reupload the picture with your face off and rest not blurred normal please, thank you.

Biceps need some drop sets, you know how to?

Food is good but you're bulking which is good, you're saying you're eating midnight like right before bed or waking up to eat?

 

[Tiger Salman Khan]

Hy evofam nice to he among like minds.

This is the beginning of my log journal for bulking

Age: 28 years old
Height: 5'10" (178 cm)
Starting Weight: 195 lbs (88.5 kg)
Projected Weight: 215 lbs (97.5 kg)

I work out 3-4 days per week focusing on strength and hypertrophy (progressive overload, moderate-to-high volume), my cardio is mainly 2–3 sessions per week for 15-20 mins (mainly for cardiovascular health, but minimal to maximize muscle gain)
As for my diet I eat a high-calorie, nutrient-dense diet of lean proteins (chicken, beef, eggs, whey), carbs (rice, oats, potatoes, fruits), and healthy fats (avocado, nuts, olive oil)

My workout for today
(CHEST)
Bench Press: 4x15 – 265 lb
Incline Bench Press: 3x12 – 240lb
Dumbbell Bench Press: 3x15 – 110 lb
Dumbbell Flys: 3x25 – 95 lb

Cardio: 15mins

Recently ordered my sarms stack (rad140, mk677 and yk11) from UPsteroid.....waiting for it to arrive, will also be getting n2guard for my liver

@Johnyb Nice start bro....looking forward to an awesome log...........

 

[RoySimpson]

N2guard is definitely a great option!

 

[25homes]

Should add gw bro

 

[JohnnyB]

@JohnnyB great update to the log, thank you.

The picture, we meant face blurred not picture blurred, can you reupload the picture with your face off and rest not blurred normal please, thank you.

Biceps need some drop sets, you know how to?

Food is good but you're bulking which is good, you're saying you're eating midnight like right before bed or waking up to eat?

Right before bed bro

 

[JohnnyB]

Hey dudes hope y'all pumping.........got my gear from UPsteroid and have been popping

 

[LevButlerov]

Hey dudes hope y'all pumping.........got my gear from UPsteroid and have been poppingView attachment 75067

@JohnnyB looks legit, want to see you test it and start growing.

 

[JohnnyB]

@JohnnyB looks legit, want to see you test it and start growing.

Sure dude

 

[JohnnyB]

Still on my bulking journey, I posted this sometimes back, but just realized it was supposed to come under here and not open another thread..... Sorry just getting to understand how this forum works


(BICEPS)
Barbell Curl– 4x12 – 115 lb
Incline Dumbbell Curl– 3x15 – 45 lb
Hammer Curl– 3x12 – 60 lb
Concentration Curl– 3x10 –50lb

BREAKFAST
6 whole eggs
2 slices whole-grain toast with 1 tbsp almond butter
1 cup cooked oatmeal with honey & 1/2 banana
1 scoop whey protein (blended in water)

LUNCH
7 oz grilled chicken breast
2 cups jasmine rice
1 cup steamed broccoli & carrots
1 tbsp olive oil

MID-LUNCH
2 cups Greek yogurt
1 scoop whey protein
1/4 cup mixed nuts (almonds, walnuts, cashews)
1 tbsp honey


DINNER
8 oz lean ground beef (90% lean)
1 large sweet potato
1 cup sautéed spinach in olive oil
1/2 avocado

MIDNIGHT SNACK
1.5 cups cottage cheese
1 tbsp peanut butter
½ scoop casein protein

MACROS
Calories: 4,200 kcal
Protein: 300g (1.5g per lb of body weight)
Carbs: 500g
Fats: 120g

SUPPLEMENTS
Creatine (5g/day) – Post-workout or morning
Omega-3, Berberine, Taurine, Electrolytes

 

[JohnnyB]

February 14
LEG

-Back Squats (Safety Squat Bar): 3x12 – 390 lb
-Barbell Hack Squats: 3x15 – 185 lb
-Heel Elevated Sith Squat: 3x20 – 450 lb
-Leg Extensions (Banded): 3x18 – 240 lb
-Dumbbell Lunges: 3x16 each – 75 lb
-Stiff-Legged Deadlifts: 4x12 – 155 lb
-Seated Leg Curls: 3x15 – 85 lb
-Standing Calf Raises: 4x25
-Donkey Calf Raises: 3x18
-Seated Calf Raises: 3x15 – 80 lb

Meal
Breakfast
1.5 cups oats (cooked with whole milk) mixed with a scoop of whey protein and 1 tbsp peanut butter, sliced banana. Plus 1 slice whole wheat toast with 1 tbsp almond butter and a cup whole milk

Snacks: 4oz smoked salmon

Lunch
Turkey and avocado wrap with 2 slices of whole wheat tortilla, 2 oz of sliced turkey, 1/2 avocado, and mixed greens

Snacks
Protein shake with 1 scoop of whey protein

Dinner
Beef and vegetable stir-fry with 4 oz of beef, 1 cup of mixed vegetables, and 1 cup of brown rice

Supplements
Creatine Monohydrate 5g
Omega-3 Fish Oil
Multivitamin

 

[Npcclassicphysique champ]

Still on my bulking journey, I posted this sometimes back, but just realized it was supposed to come under here and not open another thread..... Sorry just getting to understand how this forum works


(BICEPS)
Barbell Curl– 4x12 – 115 lb
Incline Dumbbell Curl– 3x15 – 45 lb
Hammer Curl– 3x12 – 60 lb
Concentration Curl– 3x10 –50lb

BREAKFAST
6 whole eggs
2 slices whole-grain toast with 1 tbsp almond butter
1 cup cooked oatmeal with honey & 1/2 banana
1 scoop whey protein (blended in water)

LUNCH
7 oz grilled chicken breast
2 cups jasmine rice
1 cup steamed broccoli & carrots
1 tbsp olive oil

MID-LUNCH
2 cups Greek yogurt
1 scoop whey protein
1/4 cup mixed nuts (almonds, walnuts, cashews)
1 tbsp honey


DINNER
8 oz lean ground beef (90% lean)
1 large sweet potato
1 cup sautéed spinach in olive oil
1/2 avocado

MIDNIGHT SNACK
1.5 cups cottage cheese
1 tbsp peanut butter
½ scoop casein protein

MACROS
Calories: 4,200 kcal
Protein: 300g (1.5g per lb of body weight)
Carbs: 500g
Fats: 120g

SUPPLEMENTS
Creatine (5g/day) – Post-workout or morning
Omega-3, Berberine, Taurine, Electrolytes

February 14
LEGView attachment 75842-Back Squats (Safety Squat Bar): 3x12 – 390 lb
-Barbell Hack Squats: 3x15 – 185 lb
-Heel Elevated Sith Squat: 3x20 – 450 lb
-Leg Extensions (Banded): 3x18 – 240 lb
-Dumbbell Lunges: 3x16 each – 75 lb
-Stiff-Legged Deadlifts: 4x12 – 155 lb
-Seated Leg Curls: 3x15 – 85 lb
-Standing Calf Raises: 4x25
-Donkey Calf Raises: 3x18
-Seated Calf Raises: 3x15 – 80 lb

Meal
Breakfast
1.5 cups oats (cooked with whole milk) mixed with a scoop of whey protein and 1 tbsp peanut butter, sliced banana. Plus 1 slice whole wheat toast with 1 tbsp almond butter and a cup whole milk

Snacks: 4oz smoked salmon

Lunch
Turkey and avocado wrap with 2 slices of whole wheat tortilla, 2 oz of sliced turkey, 1/2 avocado, and mixed greens

Snacks
Protein shake with 1 scoop of whey protein

Dinner
Beef and vegetable stir-fry with 4 oz of beef, 1 cup of mixed vegetables, and 1 cup of brown rice

Supplements
Creatine Monohydrate 5g
Omega-3 Fish Oil
Multivitamin

salmon looks good bro real tight keep it up

 

[JohnnyB]

Chest workout
Bench Press: 5×15 --265 lb
Incline Bench Press: 4×15 --240 lb
Dumbbell Bench Press: 4×15 -- 110 lb
Dumbbell Flys: 4×25 --95 lb


Breakfast
6 whole scrambled eggs, 25g whey shake along with 100g oats


Mid-Morning 'Snack'
200g cooked chicken with 250g sweet potato and 1 large banana


Lunch
250g tinned tuna and quinoa


Snacks
50g whey protein


Dinner
200g steak, sweet potato, and 100g avocado


Light Supper
300g Low Fat Cottage cheese with
30g Natural peanut butter

 

[Npcclassicphysique champ]

Chest workout
Bench Press: 5×15 --265 lb
Incline Bench Press: 4×15 --240 lb
Dumbbell Bench Press: 4×15 -- 110 lb
Dumbbell Flys: 4×25 --95 lb


Breakfast
6 whole scrambled eggs, 25g whey shake along with 100g oats


Mid-Morning 'Snack'
200g cooked chicken with 250g sweet potato and 1 large banana


Lunch
250g tinned tuna and quinoa


Snacks
50g whey protein


Dinner
200g steak, sweet potato, and 100g avocado


Light Supper
300g Low Fat Cottage cheese with
30g Natural peanut butter

@JohnnyB havent seen you update in a while bro you ok?

 

[JohnnyB]

@JohnnyB havent seen you update in a while bro you ok?

Sorry bro, haven't been consistent with the posting....too many issues to deal with that i forget to post

 

[JohnnyB]

February 24(workout)
BICEPS
1. Barbell Curl – 5x12– 120 lb
2. Incline Dumbbell Curl –4x15 – 45 lb
3. Hammer Curl– 4x12– 60 lb
4. Concentration Curl–4x10–50 lb
Cardio:15mins


BREAKFAST
Smoked salmon and cottage cheese
Fruit parfait

LUNCH
Banana and oatmeal smoothie
Edamame slaw

DINNER
Fried turkey breast, rice and steamed asparagus
Pomegranate salad

MACRO
Protein: 275g
Carbs: 380g
Fats: 120g

SUPPLEMENTS: Creatine, whey protein, multivitamins, fish oil

 

[Npcclassicphysique champ]

February 24(workout)
BICEPS
1. Barbell Curl – 5x12– 120 lb
2. Incline Dumbbell Curl –4x15 – 45 lb
3. Hammer Curl– 4x12– 60 lb
4. Concentration Curl–4x10–50 lb
Cardio:15mins


BREAKFAST
Smoked salmon and cottage cheese
Fruit parfait

LUNCH
Banana and oatmeal smoothie
Edamame slaw

DINNER
Fried turkey breast, rice and steamed asparagus
Pomegranate salad

MACRO
Protein: 275g
Carbs: 380g
Fats: 120g

SUPPLEMENTS: Creatine, whey protein, multivitamins, fish oilView attachment 77976

nice salad but needs protein bro

 

[JohnnyB]

nice salad but needs protein bro

Thanks dude