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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log Road to my first cycle LOG

Felt good this morning training back had more energy going in then yesterday that’s for sure.

Hit the gym 3:30am

10 mins cardio warm up as always

Started with 3 warm up sets lat pulldown;
15 x 55kg
10 x 65kg
5 x 75kg

2 working sets of
8 x 80kg
7 x 80

Rack pull;
2 warm up sets
10 x 100kg
6 x 120

2 working sets
7 x 140kg
6 x 140

Underhand barbell rows;

13 x 60kg - Felt really light today so went up.
8 x 80 - Definitely felt the weight difference. Wasn’t as clean I would like so might drop back to 75 next week and keep the movement tight as possible.

Chest supported row;

13 x 75
11 x 80
10 x 80

Finished with dumbbell shrugs;

15 x 45kg
13 x 55
13 x 60

I know the weight is light to most but hey we all started somewhere lol.

Food is the same everyday at the same times every day. Easier to structure for the weight loss at the moment. Review the weight loss at the end of each week to see if we can increase so long as hunger is still genuinely present.

Some may get bored of eating the same thing everyday but it is easier for me to manage and stay consistent at this point of the journey. I just swap up the seasoning on the chicken to give a little variety.

Training split is altered this week and next, train five days straight then rest day tomorrow (Saturday in Aus) then will train Sunday through to Thursday as I’m away for the long weekend with the family and I would rather skip a rest day then a workout.

The stock dinner for the last 7 weeks lol.

View attachment 53223

I have a scan in the morning brother will post numbers and take some photos too 🤙
steak meal is a win only if its rare :)

food is the same? exactly what please share actual pics of all 1 time if you can

@Allupfromhere waiting on your pics please share
 
keep this log coming!
 
So went for a scan yesterday morning and was at the far end of the estimated bf% came in at 24%. Previously estimated the body fat based of my weight loss from original scan which was naive of me but I’m learning as I go. Plan is to focus more on the weight loss while keeping training intensity to my limit.

Was rest day so went and hit the treadmill for an hour at steady pace 5kmh at 10% incline just to get some blood flowing.

Had a mates wedding but took my own food anyway lol not interested in any set backs from a social settings so was happy sticking tight to the game plan.

Ok so some photos of myself 7 week back a big fat mess at 100.6kg and 31% bf.

Second photos are today currently sitting at 90.7kg at 24% bf slight less of a fat mess and now with some direction.

Focus now to drop another 10kg get another scan to see where the bf% is and keep the weights moving up.

Daily calories will keep the same for another week to let the hunger catch up a little more from last weeks increase.

Todays workout

Arms;

10 mins cardio warm up

Cable curls

3 x warm up sets;

15 x 27.5kg
10 x 30
5 x 32.5

2 working sets;

10 x 35kg
8 x 35

Tricep pushdown

3 warmup sets

15 x 35kg
10 x 37.5
5 x 40

Working sets;

8 x 42.5kg
7 x 42.5

Alternating db curls;

12 x 15kg
10 x 15

Underhand bench press;

9 x 60kg
8 x 60

Preacher curls;

10 x 35kg - Felt lighter today so bumped up for second set.

8 x 37.5

Standing wrist curls;

20 x 25kg
17 x 25
13 x 25
 

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Food for the day;

Intra, burn and super greens before workout.
some eaa’s and electrolytes during. 3:30am

5-6am
Breakfast is a smoothie;
50g pinapple
50g mango
50g blueberries
40g oats
10g natural honey
1 scoop wpi

9:30am
First snack;
50g beef jerky
Kiwi

12.30pm
Lunch;
200g skinless chicken breast
Mission lite wrap
Leafy greens
Low cal aoli (30cal per serve)

3:30pm
Afternoon snack;
Protein shake
70g tuna
Apple

6:30pm
Dinner;
250g eye fillet steak
200g carb lite potato
100-150g green veg

8:00pm bed.

I eat the same thing every day and make adjusted increase each week depending on hunger and weight loss for the week. Easier to stay structured this way
 

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So went for a scan yesterday morning and was at the far end of the estimated bf% came in at 24%. Previously estimated the body fat based of my weight loss from original scan which was naive of me but I’m learning as I go. Plan is to focus more on the weight loss while keeping training intensity to my limit.

Was rest day so went and hit the treadmill for an hour at steady pace 5kmh at 10% incline just to get some blood flowing.

Had a mates wedding but took my own food anyway lol not interested in any set backs from a social settings so was happy sticking tight to the game plan.

Ok so some photos of myself 7 week back a big fat mess at 100.6kg and 31% bf.

Second photos are today currently sitting at 90.7kg at 24% bf slight less of a fat mess and now with some direction.

Focus now to drop another 10kg get another scan to see where the bf% is and keep the weights moving up.

Daily calories will keep the same for another week to let the hunger catch up a little more from last weeks increase.

Todays workout

Arms;

10 mins cardio warm up

Cable curls

3 x warm up sets;

15 x 27.5kg
10 x 30
5 x 32.5

2 working sets;

10 x 35kg
8 x 35

Tricep pushdown

3 warmup sets

15 x 35kg
10 x 37.5
5 x 40

Working sets;

8 x 42.5kg
7 x 42.5

Alternating db curls;

12 x 15kg
10 x 15

Underhand bench press;

9 x 60kg
8 x 60

Preacher curls;

10 x 35kg - Felt lighter today so bumped up for second set.

8 x 37.5

Standing wrist curls;

20 x 25kg
17 x 25
13 x 25
@Allupfromhere amazing results! :) wow you're really dropping bodyfat, impressive man, true shred city is building

volume on training is good, but we need to bump the cardio up
 
Food for the day;

Intra, burn and super greens before workout.
some eaa’s and electrolytes during. 3:30am

5-6am
Breakfast is a smoothie;
50g pinapple
50g mango
50g blueberries
40g oats
10g natural honey
1 scoop wpi

9:30am
First snack;
50g beef jerky
Kiwi

12.30pm
Lunch;
200g skinless chicken breast
Mission lite wrap
Leafy greens
Low cal aoli (30cal per serve)

3:30pm
Afternoon snack;
Protein shake
70g tuna
Apple

6:30pm
Dinner;
250g eye fillet steak
200g carb lite potato
100-150g green veg

8:00pm bed.

I eat the same thing every day and make adjusted increase each week depending on hunger and weight loss for the week. Easier to stay structured this way
@Allupfromhere i like this layout but if you can cut the feeding window a bit, stop food around 5pm can you do that? and drop the dinner potato so all meat steak and veggies prebed
i would also add an avocado 930 instead of kiwi
small changes lets do it :)
 
@Allupfromhere i like this layout but if you can cut the feeding window a bit, stop food around 5pm can you do that? and drop the dinner potato so all meat steak and veggies prebed
i would also add an avocado 930 instead of kiwi
small changes lets do it :)
I wish I could stop the food at that time mate but I only finish work around 5ish and that dinner time is the earliest I can get in. It’s hard with my job so trying to manage the times as best as I can and not impact my sleep too much. As I’m trying to increase my daily calories slowly to fire up my metabolism again would cutting the potato have a negative impact on this? Or is the benefit from cutting out the the bulk of the carbs that late in the day outweigh that? Thanks heaps for the suggestions brother really trying to educate myself as much as I can as I only have a few more weeks with current coach and then I’ll have to steer my own ship.
 
I wish I could stop the food at that time mate but I only finish work around 5ish and that dinner time is the earliest I can get in. It’s hard with my job so trying to manage the times as best as I can and not impact my sleep too much. As I’m trying to increase my daily calories slowly to fire up my metabolism again would cutting the potato have a negative impact on this? Or is the benefit from cutting out the the bulk of the carbs that late in the day outweigh that? Thanks heaps for the suggestions brother really trying to educate myself as much as I can as I only have a few more weeks with current coach and then I’ll have to steer my own ship.
ok how about we go earlier am, can you eat a bit later? lets say start at 10am @Allupfromhere
 
ok how about we go earlier am, can you eat a bit later? lets say start at 10am @Allupfromhere
I could start my meals from 10 would be a hard push at work with no food for the first 6.5hrs haha. Should I have the breakfast smoothie and the first snack in the one go. Or probably could get the snack between then and lunch still. My lunch break at work is always at 12:30 so the wrap kinda has to be consumed then. Question bro what’s the benefits or shortening the feeding window? 🤙
 
I could start my meals from 10 would be a hard push at work with no food for the first 6.5hrs haha. Should I have the breakfast smoothie and the first snack in the one go. Or probably could get the snack between then and lunch still. My lunch break at work is always at 12:30 so the wrap kinda has to be consumed then. Question bro what’s the benefits or shortening the feeding window? 🤙
cutting the feeding window will help you lose bodyfat, aka intermittent fasting, you'll get authophagy and fat loss in 1 @Allupfromhere
 
Great progression so far. I’ll be following a lot
 
Todays workout

Shoulders;

10 mins cardio warmup

Seated barbell press;

3 warm up sets
15 x 35kg
10 x 40
5 x 45

2 working sets
7 x 50kg
6 x 50

Really though I would have been able to add weight this week but had to dig deep just to match last week. A bit disappointing.

Single arm side db raises;

Working sets
16 x 12.5kg
12 x 12.5

Grabbed the 15’s first up but knew straight away I wasn’t going to be able to execute proper form so dropped back. Was surprised I was able to get 16 reps out. Should have just bit down and pushed through with the 15’s. I won’t give myself a choice next week.

Rear delt flys (machine)

Working sets;
10 x 54kg
9 x 54
7 x 54

I add some an exercises after each shoulder workout;

5 sets of decline sit ups:
12
12
10
10
10

Didn’t feel that strong today. I think missing last mid week rest day is catching up. Had to adjust the split for the fortnight so I didn’t miss any workouts due heading away for the long weekend with the fam here in Aus. Would be 1 rest day for 10 days of training, definitely keen to get the normal split back but wasn’t willing to miss a workout lol.


Food was stock standard, though tomorrow am going to shorten up the feeding window as suggested by Eddie for a few weeks and see what influence it has coming into my next scan. Keep grinding to get under 15%.
 
Training log, road to first cycle.

  • Age: 35
  • Height: 177cm
  • Weight: 91kg
  • Body Fat % (estimated): 18-25
  • Training Experience (in years): My first year that I have committed to complete consistency.
Training:

  • Bro split
  • Monday - Arms
  • Tuesday - Shoulders and abs
  • Wednesday - Rest
  • Thursday - Legs
  • Friday - Chest and calves
  • Saturday - Back
  • Sunday - rest
  • Each day is roughly 5-6 different exercises with 3 warm up sets for each different area of the muscle group beginning with light weight and high reps, with weights increasing and reps decreasing as warm up sets are completed, and 2 working sets each to failure. Sets are 6-10 reps and bigger compound exercises are 4-8 reps each working set. Each workout would swap between a compound then an isolation movement throughout. Every session begins with 10-15 mins of liss cardio just to heat the body up.
Diet:

  • Daily Caloric Intake: around 2500cal currently with slight weekly increase if weight is still coming down and genuine hunger is still present.
  • Macronutrient Split: 40/40/20 protein, carbs, fats. 200g protein per day currently.
    Meal Plan: try to list 2-3 different meal options for each
    • Breakfast: glass of water, pink Himalayan salt and lemon spin wake up every morning. Smoothie; 50g oats, 50g blueberries, 50g pineapple, 50g mango, 10g natural honey and 2 scoops of wpi.
    • Snack: 100g beef jerky, apple, Nutrigrain bar
    • Lunch: 220g chicken breast in a wrap with leafy greens and 5g low cal aoli
    • Snack: 1 scoop wpi, kiwi fruit, 70g tuna
    • Dinner: 250g beef eye fillet, 200g carb lite potato and 100g green vegetables mostly broccoli and 100ml of organic orange juice.
Supplements:

  • Super greens powder each morning, Intra workout before workout as I train at 3.30 am and pre workout when needed. Omega 3 tablets daily and magnesium and sleep support daily.
Blood Work:

  • Recent Blood Work: None
  • Will do pre,mid and post when ready to cycle
Cycle Plan:

  • Cycle Goals: recomp
  • Compounds Planned for Use: Test E
  • Dosage and Frequency: 250mg weekly to start
  • Cycle Length: possibly 16-20
  • Post Cycle Therapy (if applicable): not sure


Background story:

Was 110kg at the start of the year decided to get back in the gym and have a proper shot at getting back into shape. Got down to 100kg but didn’t really have a structured strategy so I began to work with a coach who set my diet and training plan. Was at 30% body fat at the start of coaching and currently at 91kg and would say I’m somewhere between 18-25% body fat, have another scan next week for more accurate update. Four weeks left until I move on with working with current coach not that it hasn’t been super effective and enjoyable but the cost long term isn’t really affordable. I have been looking at other coaches though to keep moving forward. Really want to get under 15% before potentially introducing hormones with the end goal of getting to 10% before 2025. So, interested in people’s opinions on whether or not I even have any business considering getting on gear at this stage or should I continue the natty path for now until I lose more weight or even just continue to try and make what progress I can naturally as a 35 yr old male? Don’t hold back say it how it is as I’m hoping to educate myself as much as I can from peoples experience cheers!
@Allupfromhere Good detailed start bro....keep us posted.........
 
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