Approved Log Testosterone Deca Equipoise Dbol Cycle Log

[Sun Wukong]

Hey there Brothers, starting this log at the suggestion of @gearhead.

First of all a little background on myself. I’m 42, live in Sydney Australia. Previously done 4 cycles. Last one was 12 years ago. All with bad advice and no pct. Spent the next 11 years in high paying high pressure jobs and hated life. Developed generalised anxiety dissorder, depression and self medicated with a shit ton of alcohol. Plus the meds the doc gave me. This all led to ending up as a “guest of the state” for a half year. Dried out inside and figured it was time for a change. Got out, got test checked and was below low average. Decided trt was the go. Clinics are expensive so looked to source myself and blast and cruise.
Blast consists of 425mg Test E, 250mg Deca and 500mg EQ split and pinned every 3.5 days and 30mg Dbol ed first week, 40mg ed second week and 50mg ed for 2 weeks. Got off the Dbol last week and have to say I’m glad that part is over. Awesome pumps and strength but bloated as fuck, and for an overweight guy, that sucks ass.
Training is 5 day bro split as follows;

Chest
Flat bench press 4 x 10 pyramid
Flat DB Fly 3 x 10
Incline DB bench press 4 x 10
Low to high cable flys 3 x 10
Supported chest dips 3 x 10

Back
Deadlift 4 x 6 increase weight each set
Supported wide grip pullups 3 x 12
Bent over rows 2 x underhand 2 x overhand 12 reps
Close grip lat pulldowns 3 x 12
Machine high row 3 x 12
Face down laying Y raise 3 x 15

Arms
Barbell curl 3 x 10
DB hammer curls 3 x 10
Pronated barbell curl 3 x 12
Tricep pushdown straight bar 3 x 12
Tricep pushdowns rope 3 x 12
Skull crushers 3 x 8

Legs
Squats 4 x 10 increase weight each set
Single leg machine press 3 x 12
Hip thrusts 3 x 12
Leg curls 3 x 12
Leg extensions 3 x 12
Calf raises single leg 3 x 15

Shoulders
Seated DB OHP 4 x 12
Arnold press 3 x 12
Side lateral raise 3 x 12
Y raise 3 x 12
Rear delt fly 3 x 12
Face pulls 3 x 12

Rest day thrown in as needed.
In the first month I’ve dropped 4 cm from my waist, gained 2cm on neck, 11cm shoulders, 6.5cm chest, 1cm each arm, 1cm each thigh and nothing on calves. All measurements taken relaxed. Up 9kg on scales and as I understand it the deca and EQ haven’t even kicked in yet?

Got one month bloods back today. Cholesterol has jumped a bit. Fucken Dbol.

Pic with no shirt was taken 13th Jan pic with shirt was taken 14th Feb

 

[stevesmi]

body memory is a real thing so you are able to tap into that.

make sure you stay on track and don't go back

 

[s.gentz]

Hey there Brothers, starting this log at the suggestion of @gearhead.

First of all a little background on myself. I’m 42, live in Sydney Australia. Previously done 4 cycles. Last one was 12 years ago. All with bad advice and no pct. Spent the next 11 years in high paying high pressure jobs and hated life. Developed generalised anxiety dissorder, depression and self medicated with a shit ton of alcohol. Plus the meds the doc gave me. This all led to ending up as a “guest of the state” for a half year. Dried out inside and figured it was time for a change. Got out, got test checked and was below low average. Decided trt was the go. Clinics are expensive so looked to source myself and blast and cruise.
Blast consists of 425mg Test E, 250mg Deca and 500mg EQ split and pinned every 3.5 days and 30mg Dbol ed first week, 40mg ed second week and 50mg ed for 2 weeks. Got off the Dbol last week and have to say I’m glad that part is over. Awesome pumps and strength but bloated as fuck, and for an overweight guy, that sucks ass.
Training is 5 day bro split as follows;

Chest
Flat bench press 4 x 10 pyramid
Flat DB Fly 3 x 10
Incline DB bench press 4 x 10
Low to high cable flys 3 x 10
Supported chest dips 3 x 10

Back
Deadlift 4 x 6 increase weight each set
Supported wide grip pullups 3 x 12
Bent over rows 2 x underhand 2 x overhand 12 reps
Close grip lat pulldowns 3 x 12
Machine high row 3 x 12
Face down laying Y raise 3 x 15

Arms
Barbell curl 3 x 10
DB hammer curls 3 x 10
Pronated barbell curl 3 x 12
Tricep pushdown straight bar 3 x 12
Tricep pushdowns rope 3 x 12
Skull crushers 3 x 8

Legs
Squats 4 x 10 increase weight each set
Single leg machine press 3 x 12
Hip thrusts 3 x 12
Leg curls 3 x 12
Leg extensions 3 x 12
Calf raises single leg 3 x 15

Shoulders
Seated DB OHP 4 x 12
Arnold press 3 x 12
Side lateral raise 3 x 12
Y raise 3 x 12
Rear delt fly 3 x 12
Face pulls 3 x 12

Rest day thrown in as needed.
In the first month I’ve dropped 4 cm from my waist, gained 2cm on neck, 11cm shoulders, 6.5cm chest, 1cm each arm, 1cm each thigh and nothing on calves. All measurements taken relaxed. Up 9kg on scales and as I understand it the deca and EQ haven’t even kicked in yet?

Got one month bloods back today. Cholesterol has jumped a bit. Fucken Dbol.

Pic with no shirt was taken 13th Jan pic with shirt was taken 14th Feb

Not trying to discourage you but in your current condition you'd be much better served dropping bodyfat and then starting a cycle.

 

[Sun Wukong]

Not trying to discourage you but in your current condition you'd be much better served dropping bodyfat and then starting a cycle.

That would be the smart thing to do but….. I rarely do the smart thing.

 

[Npcclassicphysique champ]

Hey there Brothers, starting this log at the suggestion of @gearhead.

First of all a little background on myself. I’m 42, live in Sydney Australia. Previously done 4 cycles. Last one was 12 years ago. All with bad advice and no pct. Spent the next 11 years in high paying high pressure jobs and hated life. Developed generalised anxiety dissorder, depression and self medicated with a shit ton of alcohol. Plus the meds the doc gave me. This all led to ending up as a “guest of the state” for a half year. Dried out inside and figured it was time for a change. Got out, got test checked and was below low average. Decided trt was the go. Clinics are expensive so looked to source myself and blast and cruise.
Blast consists of 425mg Test E, 250mg Deca and 500mg EQ split and pinned every 3.5 days and 30mg Dbol ed first week, 40mg ed second week and 50mg ed for 2 weeks. Got off the Dbol last week and have to say I’m glad that part is over. Awesome pumps and strength but bloated as fuck, and for an overweight guy, that sucks ass.
Training is 5 day bro split as follows;

Chest
Flat bench press 4 x 10 pyramid
Flat DB Fly 3 x 10
Incline DB bench press 4 x 10
Low to high cable flys 3 x 10
Supported chest dips 3 x 10

Back
Deadlift 4 x 6 increase weight each set
Supported wide grip pullups 3 x 12
Bent over rows 2 x underhand 2 x overhand 12 reps
Close grip lat pulldowns 3 x 12
Machine high row 3 x 12
Face down laying Y raise 3 x 15

Arms
Barbell curl 3 x 10
DB hammer curls 3 x 10
Pronated barbell curl 3 x 12
Tricep pushdown straight bar 3 x 12
Tricep pushdowns rope 3 x 12
Skull crushers 3 x 8

Legs
Squats 4 x 10 increase weight each set
Single leg machine press 3 x 12
Hip thrusts 3 x 12
Leg curls 3 x 12
Leg extensions 3 x 12
Calf raises single leg 3 x 15

Shoulders
Seated DB OHP 4 x 12
Arnold press 3 x 12
Side lateral raise 3 x 12
Y raise 3 x 12
Rear delt fly 3 x 12
Face pulls 3 x 12

Rest day thrown in as needed.
In the first month I’ve dropped 4 cm from my waist, gained 2cm on neck, 11cm shoulders, 6.5cm chest, 1cm each arm, 1cm each thigh and nothing on calves. All measurements taken relaxed. Up 9kg on scales and as I understand it the deca and EQ haven’t even kicked in yet?

Got one month bloods back today. Cholesterol has jumped a bit. Fucken Dbol.

Pic with no shirt was taken 13th Jan pic with shirt was taken 14th Feb

@Sun Wukong you look great in the after and you did an amazing job with the transformation, thanks for starting the log.

deca and eq kicked in if you 1 mo in so thats normal.

Id like to see more days of diet and training

and can you share more pics
pics of some food meals
and pics of training
and what supps you take

 

[Sun Wukong]

@Sun Wukong you look great in the after and you did an amazing job with the transformation, thanks for starting the log.

deca and eq kicked in if you 1 mo in so thats normal.

Id like to see more days of diet and training

and can you share more pics
pics of some food meals
and pics of training
and what supps you take

Will do.

 

[Mobster]

Don't use dbol and be overweight

 

[MONSTRO]

monstro Says welcome to the Forum
this log is going to be amazing I got my Pro card from my log

 

[Vadim Fedorov]

maybe wait another month before starting
in the meantime get your diet updated

 

[2Thick]

we need to see your diet updated for sure
details are crucial

 

[e2]

post up some pictures of what you're eating
be honest with yourself and with us

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

this is going to be an epic long I predict
i would not mess with dbol though

 

[chesty]

it's your log so do what you want to do
just make sure your updating us constantly

 

[ROIDDERS]

get more pics up.
pics with no shirt so we can see exactly where you are at right now

 

[ceo]

bros diet details are crucial
I hope you are doing facet cardio every day no excuses

 

[Sun Wukong]

Week 5 day 1

7:30 Protein smoothie. 2 scoops WPI, 100g blue berries, 250ml full cream milk and 100ml water 40g macadamia nuts

9:30 Maple and Pecan granola 100g
Dried cranberries 20g
Psyllium husk 10g
Full cream milk 150ml

11:00 bannana

11:30 Gym Chest Day
Barbell Bench Press
10 x 60kg
10 x 65kg
6 x 70kg
8 x 60kg

Flat Dumbbell Flys
10 x 40kg
10 x 40kg
8 x 40kg

Dumbbell incline bench press
10 x 40kg
10 x 45 kg
8 x 45 kg
8 x 40kg

Cable flys low to high
12 x 40kg
11 x 40kg
12 x 30kg

Supported dips
10 x 48kg
10 x 48kg
10 x 48kg

Pec Deck
12 x 55kg
10 x 60kg
10 x 55kg

30min cardio



13:40 2 scoops WPI
60g dried dates and dried apricots

14:20 hot n spicy noodles and 155g tuna

Dinner will be 3 eggs. 1 piece whole meal bread. 40g Avocado. Medium tomato. Approx 2 cups shredded lettuce and some beetroot.

Desert protein smoothie. 1 scoop WPI and 100g blueberries.

That’ll put me right on 3000cal which is my daily goal.

Also upped my fish oil intake and added citrus bergamot to my daily supps due to the shit cholesterol in latest bloodwork.

 

[LevButlerov]

Week 5 day 1

7:30 Protein smoothie. 2 scoops WPI, 100g blue berries, 250ml full cream milk and 100ml water 40g macadamia nuts

9:30 Maple and Pecan granola 100g
Dried cranberries 20g
Psyllium husk 10g
Full cream milk 150ml

11:00 bannana

11:30 Gym Chest Day
Barbell Bench Press
10 x 60kg
10 x 65kg
6 x 70kg
8 x 60kg

Flat Dumbbell Flys
10 x 40kg
10 x 40kg
8 x 40kg

Dumbbell incline bench press
10 x 40kg
10 x 45 kg
8 x 45 kg
8 x 40kg

Cable flys low to high
12 x 40kg
11 x 40kg
12 x 30kg

Supported dips
10 x 48kg
10 x 48kg
10 x 48kg

Pec Deck
12 x 55kg
10 x 60kg
10 x 55kg

30min cardio



13:40 2 scoops WPI
60g dried dates and dried apricots

14:20 hot n spicy noodles and 155g tuna

Dinner will be 3 eggs. 1 piece whole meal bread. 40g Avocado. Medium tomato. Approx 2 cups shredded lettuce and some beetroot.

Desert protein smoothie. 1 scoop WPI and 100g blueberries.

That’ll put me right on 3000cal which is my daily goal.

Also upped my fish oil intake and added citrus bergamot to my daily supps due to the shit cholesterol in latest bloodwork.

@Sun Wukong bergamot is good stuff add some cinnamon to that also.

Add raspberries to the protein smoothie too.

 

[ballin2504]

Nice start to the log

 

[Sun Wukong]

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.

 

[LevButlerov]

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

 

[stevesmi]

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

 

[MONSTRO]

monstro doesn't understand why Americans eat such bad food

 

[Vadim Fedorov]

you definitely have a lot of room to improve your diet

 

[2Thick]

follow the recommendations from Steve above

 

[e2]

I recommend buying a rice cooker and an air fryer you can cook just about anything in both

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

you can buy a grill as well it's really handy when cooking Meats

 

[chesty]

you need to find a good market near your house that you can buy fresh fruits and veggies

 

[ROIDDERS]

make sure you are buying high quality foods always

 

[ceo]

bros all in that is gonna be the key

 

[Mobster]

Get the deadlifts up

 

[25homes]

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

 

[ballin2504]

Nice start.

 

[Sun Wukong]

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

 

[Eddie Haskell]

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]

@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.

 

[Tiger Salman Khan]

Good start buddy...keep us updated.........

 

[Sun Wukong]

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.

 

[LevButlerov]

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

 

[Sun Wukong]

@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

Yeah, I ran out of avo and macadamias shopping today though

 

[LevButlerov]

Yeah, I ran out of avo and macadamias shopping today though

perfect add them and update us @Sun Wukong

 

[Sun Wukong]

08:00 2 scoops WPI

10:00 160g mince beef 1 cup rice

13:30 100g Berry and oat clusters 20g cranberries 8g Psyllium husks 100ml milk 90g greek yoghurt

13:45 Bannana and 1.5g Taurine

14:20 Gym Chest Day
Barbell Bench Press 10 x 60, 10 x 70, 6 x 75, 6 x 65kg
Dumbbell Flys 10 x 40, 10 x 40, 10 x 35kg
Incline Dumbbell Bench Press 10 x 40, 9 x 45, 7 x 45, 9 x 40kg
Low to High Cable Flys 12 x 40, 11 x 40, 12 x 30kg
High to Low Cable Flys 12 x 30, 12 x 40, 12 x 40kg
Dips Supported 10 x 53, 10 x 53, 10 x 53kg
Pec Deck 10 x 60, 10 x 60, 10 x 55kg
Cardio 30min
14g BCAA recovery during workout

16:15 1 scoop WPI 3/4 scoop Hydrolysed Collagen Peptides 50g Apricots 50g Dates

16:30 Coconut Scroll

17:30 80g mince beef and 1/2 cup cooked rice

19:00 2 pieces short cut bacon 1 Lebanese bread Roll 2 eggs 25g Avocado 30g Cheese and some Beetroot

Desert will be 1 scoop Micellar Casein


Total cal 3055

On a side note, more sups arrived

 

[stevesmi]

I would encourage you to eat in a more time restricted window
this will give you more control over insulin release and help make your body more insulin sensitive

 

[Sun Wukong]

I would encourage you to eat in a more time restricted window
this will give you more control over insulin release and help make your body more insulin sensitive

Bro it takes me that long to get the food down and I’m only on 3000 cal

 

[ceo]

Bros time restricted window means you eat within 4 hours of the day for example

 

[ROIDDERS]

yeah eating in a time restricted window doesn't mean you have to eat your food fast lol

 

[chesty]

Have you tried intermittent fasting before or time restricted eating?

 

[Ulter]

Fasting might be what you're looking for

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

definitely incorporate some fasting with your diet

 

[2Thick]

24 or 36 hour fasting once a week would be amazing

 

[Vadim Fedorov]

make sure you keep your diet tight and on point

 

[MONSTRO]

monstro says get rid of the bread

 

[ballin2504]

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

That food looks good

 

[Mobster]

Watch volumes effects on the shoulder joint

 

[25homes]

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.

nice update right here

 

[Sun Wukong]

I’ve been a bit slack with the log this week . Only got a few hours sleep each night and fatigued so took a few days off. Bit of weed got me sleeping like a baby again . Added Turmeric to post workout shake as it’s supposed to help lower LDL. Made the shake taste like crap

10:00 2 scoops WPI 250ml lite milk 100g mixed berries

12:30 100g Berry and Oat Clusters 150ml lite milk 8g Psyllium Husk 60g Pastrami


13:30 1.5g Taurine

14:20 Gym Arm Day
Barbell Bicep Curl 10 x 30, 10 x 30, 7 x 30kg
Dumbbell Hammer Curls each arm 10 x 15, 10 x 15, 10 x 15kg
Pronated Barbell Bicep Curls 10 x 25, 10 x 20, 10 x 20kg
Cable Tricep Pushdown Pronated 12 x 35, 12 x 45, 12 x 55kg
Single Arm Tricep Pushdown Supinated each arm 10 x 20, 10 x 20, 10 x 20kg
Cable Tricep Pushdown Rope 12 x 40, 12 x 50, 12 x 50kg
Cable Tricep Pushdown Supinated 15 x 25, 15 x 30, 15 x 30kg
20min Cardio
14g BCAA recovery during workout

16:30 1 scoop WPI 1 scoop Hydrolysed Collagen Peptides 50g Apricots 50g Dates 3g Turmeric 10g Golden Syrup

17:00 Packet Hot n Spicy Noodles 120g Tuna

20:00 Lasagna

Desert will be 1 scoop Micellar Casein

Total Calories 2763

 

[LevButlerov]

I’ve been a bit slack with the log this week . Only got a few hours sleep each night and fatigued so took a few days off. Bit of weed got me sleeping like a baby again . Added Turmeric to post workout shake as it’s supposed to help lower LDL. Made the shake taste like crap

10:00 2 scoops WPI 250ml lite milk 100g mixed berries

12:30 100g Berry and Oat Clusters 150ml lite milk 8g Psyllium Husk 60g Pastrami


13:30 1.5g Taurine

14:20 Gym Arm Day
Barbell Bicep Curl 10 x 30, 10 x 30, 7 x 30kg
Dumbbell Hammer Curls each arm 10 x 15, 10 x 15, 10 x 15kg
Pronated Barbell Bicep Curls 10 x 25, 10 x 20, 10 x 20kg
Cable Tricep Pushdown Pronated 12 x 35, 12 x 45, 12 x 55kg
Single Arm Tricep Pushdown Supinated each arm 10 x 20, 10 x 20, 10 x 20kg
Cable Tricep Pushdown Rope 12 x 40, 12 x 50, 12 x 50kg
Cable Tricep Pushdown Supinated 15 x 25, 15 x 30, 15 x 30kg
20min Cardio
14g BCAA recovery during workout

16:30 1 scoop WPI 1 scoop Hydrolysed Collagen Peptides 50g Apricots 50g Dates 3g Turmeric 10g Golden Syrup

17:00 Packet Hot n Spicy Noodles 120g Tuna

20:00 Lasagna

Desert will be 1 scoop Micellar Casein

Total Calories 2763

@Sun Wukong yes you're slacking but happy to see you back.
Id like to see some meal pictures please share

training is good but cardio has to go up

 

[Sun Wukong]

09:00 2 scoops WPI 250ml lite milk 120g mixed berries 30g Macadamia nuts

13:00 3 wraps 200g mince beef 45g mozzarella 30g tasty cheese


14:45 1.5g taurine

14:20 Gym Leg Day
Too many fkn kids at the gym. Between 2-4 at each machine/station. Did 30min cardio then left.

18:20 500g Chicken Pasta Bake

19:50 1 scoop Micellar Casein 1 scoop WPI 1 teaspoon turmeric 2 krispy kreme


Total Calories 2921

 

[stevesmi]

when i would train at the Y the kids would drive me crazy
it was the only gym near me at the time until they put a Gold's Gym

 

[LevButlerov]

09:00 2 scoops WPI 250ml lite milk 120g mixed berries 30g Macadamia nuts

13:00 3 wraps 200g mince beef 45g mozzarella 30g tasty cheese


14:45 1.5g taurine

14:20 Gym Leg Day
Too many fkn kids at the gym. Between 2-4 at each machine/station. Did 30min cardio then left.

18:20 500g Chicken Pasta Bake

19:50 1 scoop Micellar Casein 1 scoop WPI 1 teaspoon turmeric 2 krispy kreme


Total Calories 2921

@Sun Wukong replace macadamia with walnuts if you can much better

training seems fast try another time to up volume

krispy kreme? come on, but you're honest I like that, I suggest you switch to some quest bars or cookies
a fellow member @SFDom415 had a junk food issue and he's logging changes now

 

[SFDom415]

How do you feel on Dbol. I tried it when I first began and felt a little
weird.

There’s no easy way around the comfort of donuts and pasta….

Just don’t eat it.

Don’t let the Dbol make you pink and puffy

 

[Sun Wukong]

@Sun Wukong replace macadamia with walnuts if you can much better

training seems fast try another time to up volume

krispy kreme? come on, but you're honest I like that, I suggest you switch to some quest bars or cookies
a fellow member @SFDom415 had a junk food issue and he's logging changes now

@Sun Wukong replace macadamia with walnuts if you can much better

training seems fast try another time to up volume

krispy kreme? come on, but you're honest I like that, I suggest you switch to some quest bars or cookies
a fellow member @SFDom415 had a junk food issue and he's logging changes now

any particular advantage to walnuts?

Krispy Kremes hahaha I know. They just happened to be in the house (for the kids). Been having trouble with sleep so bit of weed helps. Problem is weed+accessible sweets=Oops

 

[Sun Wukong]

How do you feel on Dbol. I tried it when I first began and felt a little
weird.

There’s no easy way around the comfort of donuts and pasta….

Just don’t eat it.

Don’t let the Dbol make you pink and puffy

On Dbol felt like a god. Totally fucked my lipids in 4 weeks though so no more. Also put on 9kg in that 4 weeks. Slowly loseing the water now. Gonna order some anarvar for end of blast.

 

[LevButlerov]

any particular advantage to walnuts?

Krispy Kremes hahaha I know. They just happened to be in the house (for the kids). Been having trouble with sleep so bit of weed helps. Problem is weed+accessible sweets=Oops

@Sun Wukong walnuts have a significantly higher omega-3 content than cashews. And more fiber.

When you smoke weed, get quest protein bars and cookies so you avoid the krispy kremes.

How do you feel on Dbol. I tried it when I first began and felt a little
weird.

There’s no easy way around the comfort of donuts and pasta….

Just don’t eat it.

Don’t let the Dbol make you pink and puffy

@SFDom415 you're the best example of a guy that is changing his life avoiding junk.

@Sun Wukong check @SFDom415 Log: https://www.evolutionary.org/forums...osterone-masteron-trenbolone-cycle-log.95923/

 

[SFDom415]

On Dbol felt like a god. Totally fucked my lipids in 4 weeks though so no more. Also put on 9kg in that 4 weeks. Slowly loseing the water now. Gonna order some anarvar for end of blast.

I want to feel like a god.
I’ll try it again.

 

[SFDom415]

@Sun Wukong walnuts have a significantly higher omega-3 content than cashews. And more fiber.

When you smoke weed, get quest protein bars and cookies so you avoid the krispy kremes.


@SFDom415 you're the best example of a guy that is changing his life avoiding junk.

@Sun Wukong check @SFDom415 Log: https://www.evolutionary.org/forums...osterone-masteron-trenbolone-cycle-log.95923/

I lyou Sir

 

[LevButlerov]

I lyou Sir

@SFDom415 love is mutual.

 

[Mobster]

I do like me a pasta bake.

 

[Sun Wukong]

08:40 2 scoops WPI 250ml lite milk 120g mixed berries 30g Macadamia nuts

10:30 100g toasted muesli 160ml milk full cream 10g psyllium husk

11:20 1.5g taurine

11:45 Gym Leg Day
Squats 8 x 55, 8 x 60, 8 x 65, 8 x 70kg
Leg Extensions 12 x 45, 12 x 50, 12 x 55kg
Leg Curls 12 x 45, 12 x 50, 12 x 55kg
Leg Press Single Leg Each 10 x 45, 10 x 45, 10 x 45kg
Calf Raises 15 x 77.5, 15 x 77.5, 15 x 77.5kg

Pec Deck 12 x 60, 10 x 60, 12 x 50kg
10min Cardio


13:50 1 scoop WPI 1 scoop HCP 3g creatine mono 45g apricots 55g dates

15:15 1 cup rice 175g Chicken breast 65g Avocado

14:30 1/2 cup rice 95g beef mince


19:50 1 scoop Micellar Casein 1 teaspoon turmeric 250ml full cream milk 30g Macadamia nuts


Total Calories 3045

 

[Quadsweep]

If you have a sweet tooth go with fruit or raw honey

 

[BodyMonster34]

bro try mixing nuts with honey taste good

 

[JasonPriest]

the weed is going to end up keeping you back as well

 

[MONSTRO]

monstro says raw nuts very good protein

 

[Vadim Fedorov]

make sure you are cycling your nuts though so you don't build up an allergy tolerance

 

[2Thick]

dbol should be giving you crazy appetite

 

[e2]

don't eat garbage, eat clean foods

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

I think if you quit the pot you'll do yourself a good service

 

[chesty]

yeah for sure marijuana is obviously messing with you

 

[ROIDDERS]

the problem with pot is it will blacken your lungs

 

[ceo]

Bros your diet is very important if you don't have any control over it then you won't succeed

 

[SFDom415]

Bros
Please quit the weed. It’s not conducive to success…. in the gym or anywhere.
Be sharp not dull
Be up not down
Be clear not cloudy
Be connected not disconnected

Weed, like alcohol, is subversive and insidious

 

[SFDom415]

bro try mixing nuts with honey taste good

Yep the nuts and honey works.
It’s better if you crush them add some warm honey and mix it up into a paste of chunks and clusters. Have a small glsss of milk with it. Bam. Dessert satisfaction

Use nuts with sea salt for sweet and salty yum

If you need more treat, serve it on a saltine cracker. Two of those and some milk, craving destroyed.

 

[ballin2504]

the problem with pot is it will blacken your lungs

I’m not a fan of it either

 

[Masonic Bodybuilder]

Yep the nuts and honey works.
It’s better if you crush them add some warm honey and mix it up into a paste of chunks and clusters. Have a small glsss of milk with it. Bam. Dessert satisfaction

Use nuts with sea salt for sweet and salty yum

If you need more treat, serve it on a saltine cracker. Two of those and some milk, craving destroyed.

Great tip!

 

[Eddie Haskell]

Yep the nuts and honey works.
It’s better if you crush them add some warm honey and mix it up into a paste of chunks and clusters. Have a small glsss of milk with it. Bam. Dessert satisfaction

Use nuts with sea salt for sweet and salty yum

If you need more treat, serve it on a saltine cracker. Two of those and some milk, craving destroyed.

@SFDom415 honey and nuts for sure and I like to add fiber to it to lower honey bloat, works.

 

[SFDom415]

@SFDom415 honey and nuts for sure and I like to add fiber to it to lower honey bloat, works.

Yes Sir Eddie Haskill I thought nuts were fiber? Maybe not.
Does a nice orange count as fiber? A good orange is such a yummy snack snack.

Also an Apple a day is good for everyone.

 

[Eddie Haskell]

Yes Sir Eddie Haskill I thought nuts were fiber? Maybe not.
Does a nice orange count as fiber? A good orange is such a yummy snack snack.

Also an Apple a day is good for everyone.

@SFDom415 nuts do have fiber but there is 2 types of fiber insoluble and soluble. You need high concentrations of soluble fiber to clean up bloat, so psyllium husk is easiest. Since you like good taste, try Metamucil sugar free version, you can get that at any store, 2 tbsp with a big glass of water LARGE one.

 

[SFDom415]

@SFDom415 nuts do have fiber but there is 2 types of fiber insoluble and soluble. You need high concentrations of soluble fiber to clean up bloat, so psyllium husk is easiest. Since you like good taste, try Metamucil sugar free version, you can get that at any store, 2 tbsp with a big glass of water LARGE one.

Ooohb wait are oats soluble ? If I eat my oats every night consistently my stomach gets flat.
I love oats
But as with everything I’m very forgetful
I keep them in my locker at work and still forget
I’m a big fan and tell everyone to eat oatmeal every day

 

[Noah Wixx]

Weed and donuts the successful way into bodybuilding

 

[Eddie Haskell]

Ooohb wait are oats soluble ? If I eat my oats every night consistently my stomach gets flat.
I love oats
But as with everything I’m very forgetful
I keep them in my locker at work and still forget
I’m a big fan and tell everyone to eat oatmeal every day

@SFDom415 oatmeal is high in soluble fiber, but you need to get steel cut oats raw. But still add 1tbps of Metamucil ed

 

[SFDom415]

@SFDom415 oatmeal is high in soluble fiber, but you need to get steel cut oats raw. But still add 1tbps of Metamucil ed

Sir. Aren’t the steel cut just an expensive trend? I have to feed two grown men on a $125 a week grocery budget. I’m unlikely to pay double for oats Sir. I just get thes tits brand. Old fashioned Not quick or instant. For about 3.50 a tub

 

[25homes]

09:00 2 scoops WPI 250ml lite milk 120g mixed berries 30g Macadamia nuts

13:00 3 wraps 200g mince beef 45g mozzarella 30g tasty cheese


14:45 1.5g taurine

14:20 Gym Leg Day
Too many fkn kids at the gym. Between 2-4 at each machine/station. Did 30min cardio then left.

18:20 500g Chicken Pasta Bake

19:50 1 scoop Micellar Casein 1 scoop WPI 1 teaspoon turmeric 2 krispy kreme


Total Calories 2921

food looks solid

 

[Eddie Haskell]

Sir. Aren’t the steel cut just an expensive trend? I have to feed two grown men on a $125 a week grocery budget. I’m unlikely to pay double for oats Sir. I just get thes tits brand. Old fashioned Not quick or instant. For about 3.50 a tub

@SFDom415 whole oats will work too, as long as not instant. Sorry bro I wasn't sure of the budget so lets stick to the ones we have in the picture.

 

[SFDom415]

@SFDom415 whole oats will work too, as long as not instant. Sorry bro I wasn't sure of the budget so let’s stick to the ones we have in the picture. All

I use raisins in stead of sugar But I think raisins are just as bad I’m tryjng to go without them.

thats should have said “store brand”) all good Sir no need to apologize . I am here to learn and follow your lead. And as long as i stay in that headspace this will work. Actually I did buy some steel cut his hubby insisted a couple months back….. well… I guess they are still in the cupboard . I’ll go ahead and open them and eat them. Might as well.

 

[Eddie Haskell]

I use raisins in stead of sugar But I think raisins are just as bad I’m tryjng to go without them.

thats should have said “store brand”) all good Sir no need to apologize . I am here to learn and follow your lead. And as long as i stay in that headspace this will work. Actually I did buy some steel cut his hubby insisted a couple months back….. well… I guess they are still in the cupboard . I’ll go ahead and open them and eat them. Might as well.

@SFDom415 better stay away from raisins, stick to straight oatmeal. you stay strong PUSH it hard, you will get to your goals.

 

[Sun Wukong]

09:40 2 scoops WPI 250ml lite milk 120g mixed berries 15g maple syrup

10:45 1 wrap 55g pastrami 34g tasty cheese

12:30 100g toasted muesli 200ml lite milk 12g psyllium husk

15:20 2 wraps 60g cheese 135g beef mince

17:00 Gym Shoulder Day
Dumbbell OHP 12 x 30, 12 x 30, 12 x 30, 12 x 30kg
Arnold Press 10 x 30, 10 x 30, 10 x 30kg
Dumbbell Lateral Raise 12 x 18, 12 x 18, 12 x 18kg
Dumbbell Y Raise 12 x 18, 12 x 18, 12 x 18kg
Machine Reverse Flys 12 x 35, 12 x 40, 12 x 40kg
Face Pulls 12 x 40, 12 x 45, 12 x 50kg
Shrugs 15 x 60, 15 x 60, 15 x 60kg
20min Cardio

19:11 1 scoop WPI 1 scoop HCP 3g Creatine 3g turmeric 250ml lite milk

20:00 100g Basa fillet 30g Macadamia




Total Calories 2878

 

[SFDom415]

@SFDom415 better stay away from raisins, stick to straightforward oatmeal. you stay strong PUSH it hard, you will get to your goals.

09:40 2 scoops WPI 250ml lite milk 120g mixed berries 15g maple syrup

10:45 1 wrap 55g pastrami 34g tasty cheese

12:30 100g toasted muesli 200ml lite milk 12g psyllium husk

15:20 2 wraps 60g cheese 135g beef mince

17:00 Gym Shoulder Day
Dumbbell OHP 12 x 30, 12 x 30, 12 x 30, 12 x 30kg
Arnold Press 10 x 30, 10 x 30, 10 x 30kg
Dumbbell Lateral Raise 12 x 18, 12 x 18, 12 x 18kg
Dumbbell Y Raise 12 x 18, 12 x 18, 12 x 18kg
Machine Reverse Flys 12 x 35, 12 x 40, 12 x 40kg
Face Pulls 12 x 40, 12 x 45, 12 x 50kg
Shrugs 15 x 60, 15 x 60, 15 x 60kg
20min Cardio

19:11 1 scoop WPI 1 scoop HCP 3g Creatine 3g turmeric 250ml lite milk

20:00 100g Basa fillet 30g Macadamia




Total Calories 2878

Bro I like this Shrugs and Arnold’s