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Approved Log Pre cycle trt log

Breakfast: 4 eggs, cucumber, tomato, Greek yogurt, grapes, strawberry. Slept 9 1/2 hours last night. Pinned 105 mg of test e this morning. I'm out of the multi ester. Pinning on the fourth day now instead of the fifth due to difference in esters. Without the short esters it might take an extra day or two for the enanthate to catch up. Hopefully there won't be too bad of a dip in blood levels. Will probably pin again on the fourth day and then switch to every third day after that as I approach the beginning of my blast.
 

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Lunch: grilled chicken enchiladas with tomatillo sauce and pico. Chips and salsa. Heading to the gym in a few.
 

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Training log
Treadmill 15 minutes warmup
Back:
Lat pull downs hammer grip wide: 115 lbs xs 12,12,12
Lat pull downs underhanded close grip: 115 xs 12, 12, 12
Iso lateral row machine: 45 lbs per side
Close hammer grip: xs 10, 10, 10
Wide hammer grip: xs 10, 10, 10
Overhand close grip xs 10, 10, 10
Underhanded wide grip xs 10, 10, 10
Biceps: concentration curls 30 lbs xs 12, 12, 10, 10, 10
Hammer strength preacher machine: 50 lbs xs 12, 12, 10, 10, 10
Wide grip standing z bar: 25 lbs on each side xs 12, 12, 12,
Glider 20 minutes, 104 strides per minute
Heart rate was at 117 on glider
Blood pressure was 110/74
Kinda felt blah today. Still got a decent workout but wasn't excited about it or anything. Moderate pump.
Post workout protein shake
 
Dinner: poached salmon with brown rice, cucumber and tomato. Will fast until breakfast.
 

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MarkusMcGuire said:
Breakfast: 4 eggs, cucumber, tomato, Greek yogurt, grapes, strawberry. Slept 9 1/2 hours last night. Pinned 105 mg of test e this morning. I'm out of the multi ester. Pinning on the fourth day now instead of the fifth due to difference in esters. Without the short esters it might take an extra day or two for the enanthate to catch up. Hopefully there won't be too bad of a dip in blood levels. Will probably pin again on the fourth day and then switch to every third day after that as I approach the beginning of my blast.
Click to expand...
@MarkusMcGuire so far you have the best log in terms of food pics i love the shares

Start going back to 3x/week pinning if you can.

MarkusMcGuire said:
Training log
Treadmill 15 minutes warmup
Back:
Lat pull downs hammer grip wide: 115 lbs xs 12,12,12
Lat pull downs underhanded close grip: 115 xs 12, 12, 12
Iso lateral row machine: 45 lbs per side
Close hammer grip: xs 10, 10, 10
Wide hammer grip: xs 10, 10, 10
Overhand close grip xs 10, 10, 10
Underhanded wide grip xs 10, 10, 10
Biceps: concentration curls 30 lbs xs 12, 12, 10, 10, 10
Hammer strength preacher machine: 50 lbs xs 12, 12, 10, 10, 10
Wide grip standing z bar: 25 lbs on each side xs 12, 12, 12,
Glider 20 minutes, 104 strides per minute
Heart rate was at 117 on glider
Blood pressure was 110/74
Kinda felt blah today. Still got a decent workout but wasn't excited about it or anything. Moderate pump.
Post workout protein shake
Click to expand...
@MarkusMcGuire perfect warm up and glider you did cardio in end?
 
RoidRage69 said:
You should keep the skins on the cucumbers. They have anti inflammatory properties. Just make sure and wash of the wax.
Click to expand...
i'm gonna be growing organic cukes in BPA free buckets this fall .. really excited about it. they are so fun to grow!
 
15 minute warmup would work better
 
I'm old lol. i need to warm up a lot
 
warming up is very important
 
I grow a lot of stuff too
 
MarkusMcGuire said:
I think we're having a miscommunication. I warm up for 15 minutes on the treadmill. I close out with 20 minutes on the glider.
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@MarkusMcGuire ah yes I see now thats not bad at all you're doing 35 min I'm a big proponent of cardio for all bodybuilders even bulkers to keep heart strong
 
Breakfast: 4 eggs, tomato, cucumber, Greek yogurt, oats with strawberry and banana
Lunch: 2 chicken breast, Greek yogurt with grapes, apple.
Dinner: 1 1/2 cup cafeteria pasta dish, two cans tuna, apple
Long day of classes and work.
No training. Recovery day.
Fasting until breakfast
Will be back at it hard tomorrow!!!
 
MarkusMcGuire said:
Breakfast: 4 eggs, cucumber, tomato, Greek yogurt, grapes, strawberry. Slept 9 1/2 hours last night. Pinned 105 mg of test e this morning. I'm out of the multi ester. Pinning on the fourth day now instead of the fifth due to difference in esters. Without the short esters it might take an extra day or two for the enanthate to catch up. Hopefully there won't be too bad of a dip in blood levels. Will probably pin again on the fourth day and then switch to every third day after that as I approach the beginning of my blast.
Click to expand...
food looking clean
 
MarkusMcGuire said:
Breakfast: 4 eggs, tomato, cucumber, Greek yogurt, oats with strawberry and banana
Lunch: 2 chicken breast, Greek yogurt with grapes, apple.
Dinner: 1 1/2 cup cafeteria pasta dish, two cans tuna, apple
Long day of classes and work.
No training. Recovery day.
Fasting until breakfast
Will be back at it hard tomorrow!!!
Click to expand...
@MarkusMcGuire at night would add some fats on dinner time
 
Training log 9/12
Breakfast: 4 eggs, oats with banana, Greek yogurt with strawberry and grapes
Lunch: 1 cup chicken salad with onions, celery, and light mayo, raw veggies (broccoli, peppers, cauliflower), fruit (strawberry, blueberries, grapes)
Dinner: poached salmon fillet, brown rice, tomato, cucumber
Training: shoulders
Weight: 216.4
Treadmill warmup: 15 minutes, moderate walk
Medial delt fly machine: 40 lbs xs 8,8,8
Front delt raises (machine) 40 lbs xs 8,8,8
Rear delt dumbbell flys: 20 lbs xs 10, 10, 12
Iso lateral hammer strength shoulder presses: 50 lbs per side xs 12, 85 lbs per side xs 12,12,12,10,10
Iso lateral underhanded pull down (rear delt) 55lbs (per side, one side at a time) xs 12,12,10
Medial delt single arm cable fly: 30 lbs xs 12,10,10. 20 lbs xs 12,12
Lawnmower pulls: 45 lbs xs 12,12. 50 lbs xs 12
Upright dumbbell rows: 35 lb dumbbells xs 12,12. 40 lbs xs 10
Shrugs: 50 lbs dumbbells xs 12,12,12,12,12
Glider 20 minutes, 107 strides per minute
Hammer strength abdominal crunch: 90 lbs resistance xs 20, 20, 20
Heart rate: 116
Blood pressure: 123/77
Definitely got a good one in today!!!
Going to pin 105mg pharmaqo test E tomorrow am, which will put me at 210 mg since Sunday. This will be a significant increase comparatively speaking.
I'm starting to get excited as I approach my blast. I have an interview at work for a new upgraded position on Thursday. Hopefully the new schedule will be compatible with my training regimen. If not I will have to postpone my blast. Either way I want to wait until after I have transitioned to the new situation before I start playing with my hormones too much lol. 😁
 
Training log: 9/13
Breakfast: 4 eggs, tomato, cucumber, oats with strawberry and grapes
Lunch: 1 1/2 cup chicken salad, Greek yogurt with grapes, apple
Dinner: 2 chicken breast, brown rice, green beans
Biceps: standing concentration curls, 35lb dumbbells xs 12,12,12
Wide grip z bar: 40lbs xs 15, 12, 12
Spider curls: 20 lbs xs 12,12,12
Seated concentration curls: 20 lbs xs 12,12,12
Preacher machine: 75 lbs xs 12, 10, 10, 10 with negative at end of each set stopping halfway down, hold 5 seconds, then 1 more rep
Reverse curls wide grip z bar with 40 lbs: xs 10, 10, 10
Did tricep rope pull downs intermittently with 75 lbs to recruit more blood to arms
Heart rate 116
Got a huge pump!!! Then ran stairs 5 sets (one set is up and back down twice) taking stairs two at a time.
Felt great today. Nice strength, excellent endurance!!!
Pinned 105mg test E this morning. I doubt it kicked in by the time I was at the gym but something definitely happened today. Noticable increase in intensity and effect.
 

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MarkusMcGuire said:
Training log: 9/13
Breakfast: 4 eggs, tomato, cucumber, oats with strawberry and grapes
Lunch: 1 1/2 cup chicken salad, Greek yogurt with grapes, apple
Dinner: 2 chicken breast, brown rice, green beans
Biceps: standing concentration curls, 35lb dumbbells xs 12,12,12
Wide grip z bar: 40lbs xs 15, 12, 12
Spider curls: 20 lbs xs 12,12,12
Seated concentration curls: 20 lbs xs 12,12,12
Preacher machine: 75 lbs xs 12, 10, 10, 10 with negative at end of each set stopping halfway down, hold 5 seconds, then 1 more rep
Reverse curls wide grip z bar with 40 lbs: xs 10, 10, 10
Did tricep rope pull downs intermittently with 75 lbs to recruit more blood to arms
Heart rate 116
Got a huge pump!!! Then ran stairs 5 sets (one set is up and back down twice) taking stairs two at a time.
Felt great today. Nice strength, excellent endurance!!!
Pinned 105mg test E this morning. I doubt it kicked in by the time I was at the gym but something definitely happened today. Noticable increase in intensity and effect.
Click to expand...
@MarkusMcGuire arms are thicker DAMN nice you getting the pump
i see you doing better
 
MarkusMcGuire said:
Training log: 9/13
Breakfast: 4 eggs, tomato, cucumber, oats with strawberry and grapes
Lunch: 1 1/2 cup chicken salad, Greek yogurt with grapes, apple
Dinner: 2 chicken breast, brown rice, green beans
Biceps: standing concentration curls, 35lb dumbbells xs 12,12,12
Wide grip z bar: 40lbs xs 15, 12, 12
Spider curls: 20 lbs xs 12,12,12
Seated concentration curls: 20 lbs xs 12,12,12
Preacher machine: 75 lbs xs 12, 10, 10, 10 with negative at end of each set stopping halfway down, hold 5 seconds, then 1 more rep
Reverse curls wide grip z bar with 40 lbs: xs 10, 10, 10
Did tricep rope pull downs intermittently with 75 lbs to recruit more blood to arms
Heart rate 116
Got a huge pump!!! Then ran stairs 5 sets (one set is up and back down twice) taking stairs two at a time.
Felt great today. Nice strength, excellent endurance!!!
Pinned 105mg test E this morning. I doubt it kicked in by the time I was at the gym but something definitely happened today. Noticable increase in intensity and effect.
Click to expand...
great job man, looking swole
 
MarkusMcGuire said:
Training log: 9/13
Breakfast: 4 eggs, tomato, cucumber, oats with strawberry and grapes
Lunch: 1 1/2 cup chicken salad, Greek yogurt with grapes, apple
Dinner: 2 chicken breast, brown rice, green beans
Biceps: standing concentration curls, 35lb dumbbells xs 12,12,12
Wide grip z bar: 40lbs xs 15, 12, 12
Spider curls: 20 lbs xs 12,12,12
Seated concentration curls: 20 lbs xs 12,12,12
Preacher machine: 75 lbs xs 12, 10, 10, 10 with negative at end of each set stopping halfway down, hold 5 seconds, then 1 more rep
Reverse curls wide grip z bar with 40 lbs: xs 10, 10, 10
Did tricep rope pull downs intermittently with 75 lbs to recruit more blood to arms
Heart rate 116
Got a huge pump!!! Then ran stairs 5 sets (one set is up and back down twice) taking stairs two at a time.
Felt great today. Nice strength, excellent endurance!!!
Pinned 105mg test E this morning. I doubt it kicked in by the time I was at the gym but something definitely happened today. Noticable increase in intensity and effect.
Click to expand...
Do you have pre photos to compare with?
 
yes your arms look huge, have you been training them any different?
 
do you think you have bulked up a lot in the past couple years?
 
you taking anything for pumps for those arms?
 
nice high volume and heart rate on those workouts
 
chesty said:
yes your arms look huge, have you been training them any different?
Click to expand...
Yes, I had been doing basically the same arm workout for over 20 years and I have recently incorporated new exercises which have shocked them. I also hit them twice a week and do a different set of exercises each time.
 
Quadsweep said:
you really are just on TRT? wow! great job
Click to expand...
Yes. Im thinking that I probably had really low blood levels due to the fact that the multi ester had so many short esters which were gone after a day or two, and I was pinning 105mg every fifth day. I switched to 100mg T E every third day and ......BOOM!!! Also, the multi ester might have been underdosed. Either way, the pharmaqo T E is definitely doing something. The multi ester was a new brand that I decided to give a try. Not bad results necessarily but... the pharmaqo is better. I can't even imagine what this blast is going to be like with var and eq in the mix. I'm going to pin 100mg on Saturday for a total of 300 since Sunday. We'll see what happens, but if I'm getting these kind of results I don't see the need to go much higher for my blast. Less is more.
 
MarkusMcGuire said:
Yes. Im thinking that I probably had really low blood levels due to the fact that the multi ester had so many short esters which were gone after a day or two, and I was pinning 105mg every fifth day. I switched to 100mg T E every third day and ......BOOM!!! Also, the multi ester might have been underdosed. Either way, the pharmaqo T E is definitely doing something. The multi ester was a new brand that I decided to give a try. Not bad results necessarily but... the pharmaqo is better. I can't even imagine what this blast is going to be like with var and eq in the mix. I'm going to pin 100mg on Saturday for a total of 300 since Sunday. We'll see what happens, but if I'm getting these kind of results I don't see the need to go much higher for my blast. Less is more.
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@MarkusMcGuire thats why I dont like multi ester testosterone, I prefer something straight like enanthate or cypionate. You ever consider staying on sports TRT 300mgs test/week?
 
Eddie Haskell said:
@MarkusMcGuire thats why I dont like multi ester testosterone, I prefer something straight like enanthate or cypionate. You ever consider staying on sports TRT 300mgs test/week?
Click to expand...
Perhaps. But I kinda want to at least throw in the var for its effects on visceral fat. I do know that whatever I do I'm going to keep the dosage at the minimum. Last time I ran eq it was 800 mg with 600 test. And I ran tren the last 6 weeks to polish. I got really good results but was chasing estrogen sides the whole time and my endurance went to the crapper. We'll see what 300mg TE looks like and decide from there.
 
MarkusMcGuire said:
Perhaps. But I kinda want to at least throw in the var for its effects on visceral fat. I do know that whatever I do I'm going to keep the dosage at the minimum. Last time I ran eq it was 800 mg with 600 test. And I ran tren the last 6 weeks to polish. I got really good results but was chasing estrogen sides the whole time and my endurance went to the crapper. We'll see what 300mg TE looks like and decide from there.
Click to expand...
@MarkusMcGuire add the anavar why not? I like anavar, 50mgs ed with 7caps n2guard for 8 weeks my standard anavar cycle.
300mgs test start and add some var to get lean and start updating us more.
I like your log so far bro awesome.
 
MarkusMcGuire said:
No training today BTW. Recovery day. Will resume tomorrow.
Click to expand...
This was referring to yesterday. Today.... no work, no school, just food and training.
Breakfast: 4 eggs, tomato, oats with strawberry and banana, Greek yogurt with grapes
 

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Lunch: 2 chicken breast, small bowl of roast beef with carrots and potatoes, Greek yogurt with grapes
 

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Training log: 9/15
Chest day
Treadmill 15 minutes, heart rate 104
Flat bench: bar xs 10, 135 lbs xs 10, 225 xs 10, 12, 15
Hammer strength iso lateral incline: 75 lbs per side xs 12, 85 xs 12, 95 xs 10, 85 xs 10
Pec deck hammer grip: 130 xs 12, 12, 12
Pec deck regular grip: 145 xs 10, 10, 12
Cable crossovers: 40 lbs per side xs 12, 50 lbs xs 12, 12
Low cable crossovers: 40 lbs per side xs 12, 10, 10
Incline dumbbells presses: 50 lb dumbbells xs 10, 12, 12
Flat bench dumbbells: 50 lb dumbbells xs 12, 12, 12
Glider: 20 minutes, 111 strides per minute, heart rate 115
Ab wheel: 3 sets of 12
Blood pressure: 114/80
Great long workout, endurance was through the roof. Pretty good pump considering I didn't really do anything heavy. Post workout shake.
Dinner: two poached salmon fillets, brown rice, green beans, fruit bowl. Will probably have some Greek yogurt a few hours before bed then fast until breakfast.
 

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MarkusMcGuire said:
Training log: 9/15
Chest day
Treadmill 15 minutes, heart rate 104
Flat bench: bar xs 10, 135 lbs xs 10, 225 xs 10, 12, 15
Hammer strength iso lateral incline: 75 lbs per side xs 12, 85 xs 12, 95 xs 10, 85 xs 10
Pec deck hammer grip: 130 xs 12, 12, 12
Pec deck regular grip: 145 xs 10, 10, 12
Cable crossovers: 40 lbs per side xs 12, 50 lbs xs 12, 12
Low cable crossovers: 40 lbs per side xs 12, 10, 10
Incline dumbbells presses: 50 lb dumbbells xs 10, 12, 12
Flat bench dumbbells: 50 lb dumbbells xs 12, 12, 12
Glider: 20 minutes, 111 strides per minute, heart rate 115
Ab wheel: 3 sets of 12
Blood pressure: 114/80
Great long workout, endurance was through the roof. Pretty good pump considering I didn't really do anything heavy. Post workout shake.
Dinner: two poached salmon fillets, brown rice, green beans, fruit bowl. Will probably have some Greek yogurt a few hours before bed then fast until breakfast.
Click to expand...
Weight was 217.2 lbs
 
MarkusMcGuire said:
Lunch: 2 chicken breast, small bowl of roast beef with carrots and potatoes, Greek yogurt with grapes
Click to expand...
MarkusMcGuire said:
Training log: 9/15
Chest day
Treadmill 15 minutes, heart rate 104
Flat bench: bar xs 10, 135 lbs xs 10, 225 xs 10, 12, 15
Hammer strength iso lateral incline: 75 lbs per side xs 12, 85 xs 12, 95 xs 10, 85 xs 10
Pec deck hammer grip: 130 xs 12, 12, 12
Pec deck regular grip: 145 xs 10, 10, 12
Cable crossovers: 40 lbs per side xs 12, 50 lbs xs 12, 12
Low cable crossovers: 40 lbs per side xs 12, 10, 10
Incline dumbbells presses: 50 lb dumbbells xs 10, 12, 12
Flat bench dumbbells: 50 lb dumbbells xs 12, 12, 12
Glider: 20 minutes, 111 strides per minute, heart rate 115
Ab wheel: 3 sets of 12
Blood pressure: 114/80
Great long workout, endurance was through the roof. Pretty good pump considering I didn't really do anything heavy. Post workout shake.
Dinner: two poached salmon fillets, brown rice, green beans, fruit bowl. Will probably have some Greek yogurt a few hours before bed then fast until breakfast.
Click to expand...
@MarkusMcGuire clean meals I like those meal pics, great look

post workout shake was what?
 
MarkusMcGuire said:
Lunch: 2 chicken breast, small bowl of roast beef with carrots and potatoes, Greek yogurt with grapes
Click to expand...
Definitely a lot of Mediterranean style eating. It's honestly the healthiest diet in the world.
 
MarkusMcGuire said:
Yes!!! Also a blue zone style. I'm going to try to get more seafood going. At least one meal a day.
Click to expand...
yes i have talked about blue zone a lot the past few years.. on the podcast too
a lot of people need to know about it
 
I've cut back on my portions as well. I used to eat about four or five hundred grams of protein but not as much anymore.
 
We are lucky in my country to get even 100 grams of protein a day.
 
Keep it going, man. We all have your back.
 
Your diet is fantastic. Good for energy, for sure.
 
Looks like you're having a lot of fun to prepping your meal, which is good to see.
 
Breakfast: 4 eggs, high fiber whole wheat toast, fruit and yogurt bowl with a few cubes of pepper jack cheese.
Lunch: two chicken breasts, banana, grapes, strawberry, pepper jack cheese.
No training today, rest and recovery
Going to crack into these pineapples later 😲
 

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Dinner: went out to eat with friends. They chose the restaurant. No real options for healthy meat or seafood. Everything was breaded and fried. Had a spinach salad with eggs, cucumber, peppers, and Bleu cheese. Melon, cantaloupe, pineapple, cottage cheese plate xs 2. Drank a protein shake when I got home. Will roll with the deficit and go ahead and fast until breakfast.
 

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Training log 9/17
Weight: 218.4
Breakfast: 4 eggs, 2 slices high fiber whole grain toast, fruit and yogurt bowl
Lunch: 3 grilled chicken enchiladas with no onions or mole', pico instead, chips and salsa
Biceps, triceps and back:
Treadmill: 15 minutes, heart rate 102
Standing concentration dumbbell curls: 40 lbs dumbbells, xs 12,12,10
Wide hammer grip lat pull downs (in front of body): 115 lbs xs 12,12,12
Underhanded close grip lat pull downs: 115 lbs xs 12,12,12
Tricep rope pull down: 120 lbs xs 12,12,12. 100 lbs xs 9, 11
Standing wide curls (short straight bar): 50 lbs xs 12,12,12
Overhead tricep extension machine: 170lbs xs 20, 15, 20
Spider curls (z bar wide) 40lbs xs 15, 15, 15
Reverse wide grip tricep cable pulldown: 80lbs xs 12. 90lbs xs 12. 100lbs xs 12,12,12
Hammer strength preacher machine: 60lbs xs 12+2, 8+2, 9+2. First number is regular reps, then hold at top for 5 seconds, negative to halfway and hold 5 more seconds, then second number is post negative reps.
Iso lateral hammer strength rows, wide hammer grip: 60lbs xs 12,12,14. Close hammer grip: 60lbs xs 12,12,15
Seated concentration curls: 20lbs xs 12,12,11
Glider: 22 minutes @ 105 strides per minute, heart rate 117, blood pressure 110/78
Post workout protein shake
Huge workout today. Great pumps , great vascularity, strength is up, endurance through the roof. Pinned 150 mg TE yesterday. Going to pin that amount twice a week. If this is what 300 mg is going to do I don't see any reason to go above that. My workout partner said I have grown since Friday. Scale reflects that.
 
Last edited:
Dinner: poached salmon fillet, brown rice, green beans. Greek yogurt with strawberry, grapes, and kiwi with the skin still on it. Kiwi is a super food!!! It is very nutrient dense and might have more fiber than pretty much anything when the skin is left on.
 

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MarkusMcGuire said:
Dinner: poached salmon fillet, brown rice, green beans. Greek yogurt with strawberry, grapes, and kiwi with the skin still on it. Kiwi is a super food!!! It is very nutrient dense and might have more fiber than pretty much anything when the skin is left on.
Click to expand...
Nice job, man. You are definitely Posting some beautiful looking food.
 
MarkusMcGuire said:
Training log 9/17
Weight: 218.4
Breakfast: 4 eggs, 2 slices high fiber whole grain toast, fruit and yogurt bowl
Lunch: 3 grilled chicken enchiladas with no onions or mole', pico instead, chips and salsa
Biceps, triceps and back:
Treadmill: 15 minutes, heart rate 102
Standing concentration dumbbell curls: 40 lbs dumbbells, xs 12,12,10
Wide hammer grip lat pull downs (in front of body): 115 lbs xs 12,12,12
Underhanded close grip lat pull downs: 115 lbs xs 12,12,12
Tricep rope pull down: 120 lbs xs 12,12,12. 100 lbs xs 9, 11
Standing wide curls (short straight bar): 50 lbs xs 12,12,12
Overhead tricep extension machine: 170lbs xs 20, 15, 20
Spider curls (z bar wide) 40lbs xs 15, 15, 15
Reverse wide grip tricep cable pulldown: 80lbs xs 12. 90lbs xs 12. 100lbs xs 12,12,12
Hammer strength preacher machine: 60lbs xs 12+2, 8+2, 9+2. First number is regular reps, then hold at top for 5 seconds, negative to halfway and hold 5 more seconds, then second number is post negative reps.
Iso lateral hammer strength rows, wide hammer grip: 60lbs xs 12,12,14. Close hammer grip: 60lbs xs 12,12,15
Seated concentration curls: 20lbs xs 12,12,11
Glider: 22 minutes @ 105 strides per minute, heart rate 117, blood pressure 110/78
Post workout protein shake
Huge workout today. Great pumps , great vascularity, strength is up, endurance through the roof. Pinned 150 mg TE yesterday. Going to pin that amount twice a week. If this is what 300 mg is going to do I don't see any reason to go above that. My workout partner said I have grown since Friday. Scale reflects that.
Click to expand...
MarkusMcGuire said:
Dinner: poached salmon fillet, brown rice, green beans. Greek yogurt with strawberry, grapes, and kiwi with the skin still on it. Kiwi is a super food!!! It is very nutrient dense and might have more fiber than pretty much anything when the skin is left on.
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@MarkusMcGuire dinner is perfect I like that picture clean salmon

and the training, have you considered post training cardio boost? maybe 30min? I see 22 min on the glider that can easily be 30min
 
LevButlerov said:
@MarkusMcGuire dinner is perfect I like that picture clean salmon

and the training, have you considered post training cardio boost? maybe 30min? I see 22 min on the glider that can easily be 30min
Click to expand...
I'm getting there. Pushed it a little bit further today. It's usually 20. Definitely could have kept going today but the gym was closing. Will push more tomorrow.
 
Maybe this week up the cardio by another 10 minutes.
 
Let us know if it makes a difference. If you go up to 20 or 30 minutes.
 
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