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APPROVED LOG
nice start to this log for sure
that is definitely a huge opening
maybe get some recent pictures let's see where your body fat is
that is definitely a huge opening
maybe get some recent pictures let's see where your body fat is
Thanks man, a lot of good stuff here. So you are suggesting adding masteron to the mix right now and drop the 0.5mg of anastrozole every 5 days, is that right? I could try that. I started with anastrozole about 4 weeks ago, after dropping tamoxifen to deal with mild gyno (as prescribed by my doctor after bloods). At any rate, it was mild but noticeable. Yet I feel a slight impact in terms of overall drive when training. I felt better without it for sure.
Also, good tip about Deca.
Concerning Anadrol, I had issues not necessarily with appetite but with stomach pain (sometimes bad, way bad). It is worth mentioning that my oxymetholone was pharma-grade, manipulated at a reputable pharmacy after doctor's prescription. Maybe I just reacted badly to it. Do you think Dianabol is worth a try?
Hey Mobster. I do, and also focus on grip training 3x per week, alternating mostly between rolling thunder, axle holds and some accessory work. I only use straps after my grip starts to fail, normally in long sessions that involve paused lifts and top singles.
I followed your workouts through your recent logs. Good stuff man, thanks for sharing
Let s see it this works, it s the first time I am attaching pics. I normally wake up, do my things and weight myself before breakfast, averaging 93kg. End of day weight is about 95-96kg. I estimate my BF right now between 16 and 18% but honestly it s just a guess. I never measure it. Also, I do not (at all) want to decrease body fat.
Attachments
I think your bodyfat % is much lower than 18%. Abs are visible. Leg pic ?
Hey Lev,@major.ast this is a great start to your log I'm happy to see you really sharing.
on the training part, I dont get why you can share exercises? I mean it cant be secretlol and it would help us understand where you are.
To mod your diet, we need you to share what you're eating meals foods and when you eat them times and how much.
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.
what supplements you taking now?
why not swap the anadrol for tbol? better choice and deca is easier on your than trenbolone for sure, you worry about deca dick?
I get it about the training part, but I really feel bad about sharing my coach's routine without asking for his permission first. He really puts the effort into it to make it as tailored as possible and answers my barrage of comments with such care that it honestly feels wrong to do so. Also, it changes (sometimes significantly) on a weekly basis. Right now, I am doing mostly heavy unilateral / dumbbell work with progressive overloading to address any imbalances, normally on a 4x8 basis for the main lifts to an effort of 80-90%, along with some drop sets to failure for big muscle groups as a finisher. I keep rest and transition periods short, between 1-2 min, which sucks but well, it is what it is. Every last 15-30 min of my training involves core and, once per week, neck work (I do believe neck is underrated as a stabilisation asset for big compound lifts). When I do grip training, it adds about 30 min to the regular workout.
My diet is very standardised, even during this time of the year. I bake everything myself to save money and control the portions. Nothing that I use has added sugar and whenever available, reasonable, it is organic. I generally work in the morning, hit the gym at lunchtime, then go back to work until "late" (7-8pm). A regular day would look like this:
- 150g of sourdough whole wheat bread with peanut butter plus a bit of honey for taste and extra calories; or 200g skyr/greek yoghurt with 100g berries, 60g oats and honey, plus 50-60g whey and 3-5g creatine with water. If I m particularly hungry, I do 4-6 scrambled eggs in butter.
- 2 hours later, what I didn t have during breakfast that day.
- If I don't train soon after the last meal, I take 40-50g of waxy maize (that I brought from abroad; impressive how hard and expensive it gets in the us...) or oats plus 25g whey.
[ workout somewhere here]
- Protein bar after workout (200 cal + 20g protein) or the shake I didn't have before, if it is the case (then with oats, not waxy maize).
- For lunch I have about 300g rice boiled in coconut milk (50:50 water), 200g mince meat or chicken, 150g steamed spinach, broccoli or kale. I add turmeric and olive oil to it as well. (this is normally 2-3 pm)
- snacks to keep me going until it s time for dinner: fruits, another big slice of bread with butter or peanut butter (whatever I m in the mood for); if I m working from home, I might have the yoghurt mix again, or since I m gaining weight, a sandwich with 4 strips of good quality bacon. I ve been really hungry these weeks so eventually I have almost all of those until 7pm or so.
- Dinner: Spanish tortilla. 2 medium size potatoes (I don't care about weighting them anymore, I just make sure that they are not huge otherwise they won't fit my pan) + 4-6 eggs and half an onion.
- Dessert: about 1/5, 1/6 of my cheesecake recipe: 1kg full fat cream cheese, 500g heavy cream, 6 eggs, 250g brown sugar, 5g salt, vanilla, orange zest or whatever I have in mind for taste. I cook it once every 7-8 days which means I eat this about 5 days in, 2-3 days out.
- If I mess up with the diet for some reason, I estimate my proteins for the day and add at least the equivalent in whey before going to bed.
Supplements:
- creatine (3-5g day, I m not strict with the measure)
- a herbal compound that I cannot retrieve right now (thyroid, cholesterol, cardiovascular health plus a very small quantity of finasteride, prescribed by my doctor and manipulated to order)
- 150mg hialuronic acid + 1g (I think) chondroitin and glucosamine pills for joint support
- 2g fish oil in the morning + 2g fish oil in the evening
- before going to bed, ZMA with added B vitamins, melatonin (3mg), verbasnol and saw palmetto
@major.ast I understand the training issue sure
on the training, how about you just share exercises weekly?
and diet is good but for example sourdough whole wheat bread should be oatmeal and desserts should be mostly protein shakes and bars
can you post more pictures of your food
pictures of your training
pics of your supplements
how about pics of gear too
Amazing start to your log man. Can’t wait to follow. You have a strong physique already. Can’t wait to see how far you can push it
His diet is fine. Mostly homemade desserts and food, way less processed than prepackaged stuff and bars.
Clearly it's working judging by his physique.
this should be a good log. Hope he stays committed and we will see great things here
@rememberTHE5 thats true but id still want him to protein it up more
So I started to log my diet for the past three days (which is almost exactly what I have been eating for the past 8 weeks or so). It averages at 4500 with the cheesecake but that s not a daily thing (either the night before or the same day as a heavy workout), so I suspect the average intake over a full week would be around 4200. The average macro breakdown was 451:233:222 carb
rotein:fat. It s the first time I actually logged it, as I generally rely on the diet I get from my doctor. I m eating slightly more than prescribed so I am not surprised it is above 4000cal atm.
Training increased by about 30-60 min starting last weekend. I now add one or two strongman-specific movements after the regular hypertrophy programme. This puts me in just over 3h of training 4xweek including a short break for food and rest, not less because setting up the equipment for the strongman part is a chore.
I have been weighing myself in the morning getting about 93kg (the scale oscillates between 205 and 205.5lbs pretty much every day). Before going to be, I get 95+ (between 210-211).
@LevButlerov would you say protein needs to go up from the 230g range?
rotein:fat. It s the first time I actually logged it, as I generally rely on the diet I get from my doctor. I m eating slightly more than prescribed so I am not surprised it is above 4000cal atm.Training increased by about 30-60 min starting last weekend. I now add one or two strongman-specific movements after the regular hypertrophy programme. This puts me in just over 3h of training 4xweek including a short break for food and rest, not less because setting up the equipment for the strongman part is a chore.
I have been weighing myself in the morning getting about 93kg (the scale oscillates between 205 and 205.5lbs pretty much every day). Before going to be, I get 95+ (between 210-211).
@LevButlerov would you say protein needs to go up from the 230g range?
Napsgear is the best!
