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Approved Log Testosterone Deca Equipoise Dbol Cycle Log

7:00 Protein smoothie. 2 scoops WPI, 100g blue berries, 250ml full cream milk and 100ml water 30g macadamia nuts

9:30 Maple and Pecan granola 100g
Dried cranberries 20g
Psyllium husk 5g
Full cream milk 150ml

12:30 medium Chicken McSpicy meal with thickshake (this was a mistake, too much fat and carbs and felt like shit afterwards)

16:00 Bannana

17:00 Gym Back day
Deadlift 6 x 70, 6 x 80, 6 x 90, 6 x 100
Pullups supported 10 x 52, 10 x 52, 10 x 52, 9 x 52
Bent over rows overhand 12 x 40, 12 x 40 underhand 12 x 40, 12 x 40
Close grip lat pulldown 12 x 50, 12 x 55, 12 x 55
Straight arm lat pulldown 12 x 20, 12 x 20, 12 x 20
Machine high row 12 x 50, 12 x 55, 12 x 55
Reverse flys 12 x 30, 12 x 30, 12 x 30
30 min cardio


18:30 post workout 2 scoops WPI
60g dried dates and dried apricots

20:00 4 eggs, 100g tuna and a piece of wholemeal bread

3417 cal. 400 above target. I’ll chalk it up to a cheat day.
@Sun Wukong nice thanks for sharing this, chicken micspicy? you should drop the shake and leave the burger :)
imo you should get some chicken wings those rock

post workout i would get berries and honey instead with some berberine
 
so an easy change that you can make right now is eating in a Time restricted window of four to five hours max
right now you're eating in about a 14 hour window and only fasting in a 10 hour window
this means during that 14 hours you're insulin levels are high and your body is storing energy. that isn't what we want here

also the foods you're eating specifically obviously need to be improved.
at this point just throw out your entire diet and start from scratch

start with fruits and vegetables and then add in proteins like bone broth and other things that are natural.
dried fruit doesn't count as fruit, dried fruit nutrition is poor. eat them whole as they are. you are drying out water, nutrition, etc.
also why are you even eating fast food in the first place there is no such thing as healthy fast food I don't care where you get it from

from here on out you cook your own food so you know what's going into your body and not those ready-made Foods either you're cooking your own food whole

Bottom Line This is a mess and you will never get anywhere until you clean up your diet
 
you definitely have a lot of room to improve your diet
 
I recommend buying a rice cooker and an air fryer you can cook just about anything in both
 
you need to find a good market near your house that you can buy fresh fruits and veggies
 
7:00 Protein smoothie. 2 scoops WPI, 100g blue berries, 250ml full cream milk and 100ml water 30g macadamia nuts

9:30 Maple and Pecan granola 100g
Dried cranberries 20g
Psyllium husk 5g
Full cream milk 150ml

12:30 medium Chicken McSpicy meal with thickshake (this was a mistake, too much fat and carbs and felt like shit afterwards)

16:00 Bannana

17:00 Gym Back day
Deadlift 6 x 70, 6 x 80, 6 x 90, 6 x 100
Pullups supported 10 x 52, 10 x 52, 10 x 52, 9 x 52
Bent over rows overhand 12 x 40, 12 x 40 underhand 12 x 40, 12 x 40
Close grip lat pulldown 12 x 50, 12 x 55, 12 x 55
Straight arm lat pulldown 12 x 20, 12 x 20, 12 x 20
Machine high row 12 x 50, 12 x 55, 12 x 55
Reverse flys 12 x 30, 12 x 30, 12 x 30
30 min cardio


18:30 post workout 2 scoops WPI
60g dried dates and dried apricots

20:00 4 eggs, 100g tuna and a piece of wholemeal bread

3417 cal. 400 above target. I’ll chalk it up to a cheat day.
nice job on the food
 
7:00 Protein smoothie. 2 scoops WPI, 100g blue berries, 250ml full cream milk and 100ml water 30g macadamia nuts

9:30 Maple and Pecan granola 100g
Dried cranberries 20g
Psyllium husk 5g
Full cream milk 150ml

11:30 50g apricots

12:00 Gym arm day
Barbell bicep curl 10 x 30, 10 x 30, 6 x 30kg
Dumbbell hammer curl each arm 10 x 15, 10 x 15, 8 x 15kg
Barbell bicep curl pronated 10 x 20, 10 x 20, 10 x 20kg
Triceps pushdown straight bar 12 x 30, 12 x 30, 12 x 30kg
Single arm reverse extension supinated each arm 10 x 15, 10 x 15, 10 x 15kg
Triceps pulldown rope 10 x 30, 10 x 30, 7 x 30kg

Threw in an exercise each for pecs and rear delts
Pec deck 12 x 60, 12 x 60, 8 x 55kg
Reverse machine fly 12 x 35, 12 x 35, 10 x 35kg
20 min cardio

13:45 2 scoops WPI 50g dates and 50g apricots

14:30 75g ham, 50g turkey breast, 20g Avocado, tomato, beetroot and lettuce

17:30 140g chicken thigh with salad and 30g cheese

18:00 2 scoops WPI 250ml full cream milk and 10g golden syrup.

Total cal 2993
 

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7:00 Protein smoothie. 2 scoops WPI, 100g blue berries, 250ml full cream milk and 100ml water 30g macadamia nuts

9:30 Maple and Pecan granola 100g
Dried cranberries 20g
Psyllium husk 5g
Full cream milk 150ml

11:30 50g apricots

12:00 Gym arm day
Barbell bicep curl 10 x 30, 10 x 30, 6 x 30kg
Dumbbell hammer curl each arm 10 x 15, 10 x 15, 8 x 15kg
Barbell bicep curl pronated 10 x 20, 10 x 20, 10 x 20kg
Triceps pushdown straight bar 12 x 30, 12 x 30, 12 x 30kg
Single arm reverse extension supinated each arm 10 x 15, 10 x 15, 10 x 15kg
Triceps pulldown rope 10 x 30, 10 x 30, 7 x 30kg

Threw in an exercise each for pecs and rear delts
Pec deck 12 x 60, 12 x 60, 8 x 55kg
Reverse machine fly 12 x 35, 12 x 35, 10 x 35kg
20 min cardio

13:45 2 scoops WPI 50g dates and 50g apricots

14:30 75g ham, 50g turkey breast, 20g Avocado, tomato, beetroot and lettuce

17:30 140g chicken thigh with salad and 30g cheese

18:00 2 scoops WPI 250ml full cream milk and 10g golden syrup.

Total cal 2993
@Sun Wukong this is a good training day you can do more triceps though

but on the dates apricots why them? can you switch to blueberries and raspberries
 
@Sun Wukong this is a good training day you can do more triceps though

but on the dates apricots why them? can you switch to blueberries and raspberries
I have blueberry in my breakfast shake. The dates and apricots are just for carbs instead of getting a mass gainer protein full of empty carbs I just have wpi and dried fruit.
 
08:00 Protein smoothie. 2 scoops WPI, 100g blue berries, 250ml full cream milk and 100ml water

10:30 Maple and Pecan granola 100g
Dried cranberries 20g
Psyllium husk 10g
Full cream milk 150ml

11:30 bannana

12:00 Gym shoulders
Dumbbell OHP 12 x 30, 12 x 30, 12 x 30, 11 x 30kg
Arnold Press 10 x 30, 8 x 30, 9 x 25kg
Lateral Raise 12 x 16, 12 x 16, 12 x 16kg
Overhead Y Raise 12 x 16, 12 x 16, 12 x 16kg
Face Pulls 12 x 35, 12 x 40, 12 x 45kg
Machine Reverse Fly 12 x 35, 12 x 35, 12 x 35kg
Shrugs 15 x 50, 15 x 50, 15 x 50kg
Cardio 30min

14:30 2 scoops WPI 50g apricots 50g Dates

15:30 3 pan fried pork buns and 60g Lobster meat

17:30 160g mince beef and 1 cup cooked rice

18:45 2 scoops WPI 160ml milk 200ml water and 25g golden syrup


Total cal 2951

Started to get a bit of acne on upper arms and chest over the last few days so bought some Aloe Vera gel. See how that goes. Also been getting really tired. Was low on iron in blood test 6 weeks ago so got some iron and vitamin c tablets. Will see if that helps. Also got super B complex vitamins to add to the P5P I’m already taking.
 
08:00 Protein smoothie. 2 scoops WPI, 100g blue berries, 250ml full cream milk and 100ml water

10:30 Maple and Pecan granola 100g
Dried cranberries 20g
Psyllium husk 10g
Full cream milk 150ml

11:30 bannana

12:00 Gym shoulders
Dumbbell OHP 12 x 30, 12 x 30, 12 x 30, 11 x 30kg
Arnold Press 10 x 30, 8 x 30, 9 x 25kg
Lateral Raise 12 x 16, 12 x 16, 12 x 16kg
Overhead Y Raise 12 x 16, 12 x 16, 12 x 16kg
Face Pulls 12 x 35, 12 x 40, 12 x 45kg
Machine Reverse Fly 12 x 35, 12 x 35, 12 x 35kg
Shrugs 15 x 50, 15 x 50, 15 x 50kg
Cardio 30min

14:30 2 scoops WPI 50g apricots 50g Dates

15:30 3 pan fried pork buns and 60g Lobster meat

17:30 160g mince beef and 1 cup cooked rice

18:45 2 scoops WPI 160ml milk 200ml water and 25g golden syrup


Total cal 2951

Started to get a bit of acne on upper arms and chest over the last few days so bought some Aloe Vera gel. See how that goes. Also been getting really tired. Was low on iron in blood test 6 weeks ago so got some iron and vitamin c tablets. Will see if that helps. Also got super B complex vitamins to add to the P5P I’m already taking.
@Sun Wukong for the acne I would go with proper wash, anti acne wash
and on the iron issue keep taking it for about 4 weeks and see how you feel

you should consider adding an avocado to this meal plan

training I like the volume stay this level
 
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