Approved Log TRT and Cycle Log

[Npcclassicphysique champ]

Meal 1:
97g Banana
x2 Light Greek Yogurt
x2 Digestive enzymes
Multi-Vitamin
10g Creatine
10g Glutamine

Meal 2:
419g Russet Potatoes
8oz Chicken Breast
231g Cooked Broccoli
2 tsp Sweet & Hot Deli-Style Mustard
4 tablespoon Sour cream
1 serving Salsa
x3 Fish Oil
x2 Digestive enzymes
1x Probiotics

Meal 3:
8oz Chicken Breast
100g Jasmine Rice
x4 Fresh cut Cocktail tomatoes
0.5 cup White Onion (Chopped)
0.25 cup Cilantro
x2 Digestive enzymes

Meal 4:
2 Scoops Whey Isolate
80g Steel Cut Oats
297g Unsweetened Almond Milk
10g Creatine
10g Glutamine
x2 Digestive enzymes

Meal 5:
2 Scoops Casein
1.5 Serving All Natural Peanut Butter
x2 Fish Oil
x2 Digestive enzymes

2647 total Calories (278P/246C/60F)

Pic: 1 -Meal 2
Pic: 2-3 -Meal 3

Water: 1 Gallon

Training: None

Hey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.

Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks

● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.

2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.

● Digestive Enzymes with every Meal

● Pre/Post Meals 10g Creatine / 10g Glutamine

● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine

● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.

● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).

● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

Water: 1 Gallon daily

Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.

Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight

cardio i like it broly tight
but food you eating oats a bit late if you ask me
you want to bulk or cut here?

 

[25homes]

Nice work

 

[25homes]

Good work

 

[stevesmi]

Hey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.

Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks

● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.

2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.

● Digestive Enzymes with every Meal

● Pre/Post Meals 10g Creatine / 10g Glutamine

● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine

● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.

● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).

● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

Water: 1 Gallon daily

Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.

Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight

definitely a Clean Diet, it's exactly what I like to see.
Also, that's a lot of water for sure. But on a hot day, you won't go wrong.
@t-rex

 

[T-RexAlpha]

cardio i like it broly tight
but food you eating oats a bit late if you ask me
you want to bulk or cut here?

I should have said in the log those carbs are around pre and post workout. Also I am currently on a Cut.

 

[T-RexAlpha]

Loosing 2-2.2 lbs a week steadily

 

[ROIDDERS]

Hey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.

Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks

● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.

2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.

● Digestive Enzymes with every Meal

● Pre/Post Meals 10g Creatine / 10g Glutamine

● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine

● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.

● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).

● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

Water: 1 Gallon daily

Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.

Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight

40 minutes of fasted cardio, you won't go wrong. And then you follow that up with another 20 minutes after that's some great hustle and heart.

@T-RexAlpha

 

[ceo]

Hey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.

Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks

● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.

2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.

● Digestive Enzymes with every Meal

● Pre/Post Meals 10g Creatine / 10g Glutamine

● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine

● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.

● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).

● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

Water: 1 Gallon daily

Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.

Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight

@T-RexAlpha bros food is looking solid. eggs, brocolli and chicken is A+.
rice and tuna is looking good!

 

[BodyMonster34]

Hey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.

Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks

● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.

2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.

● Digestive Enzymes with every Meal

● Pre/Post Meals 10g Creatine / 10g Glutamine

● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine

● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.

● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).

● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

Water: 1 Gallon daily

Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.

Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight

@T-RexAlpha bro i'm a creature of habit too. but with me its lots of red meat. love it !

 

[T-RexAlpha]

@T-RexAlpha bro i'm a creature of habit too. but with me its lots of red meat. love it !

Same here. So I picked up some London Broil and had the butcher filey them in half (long way, since London Broil is so thick), so they where about 1 1/2 inch thick steaks. Fun fact, London Broil is cut from the same as a top round steak.

"Common cuts used for London broil include flank steak and top round steak, both of which are relatively inexpensive and lean."

A 12 ouch London broil gives me 99g Protein 15g Fat 0.6 Carbs 545 CaloriesGoI got enough to make 5 steak meals in total for a week.

 

[T-RexAlpha]

....So I will probably turn all my chicken meals into steal meals for a week. I like cycling my sources of Protein, Carbs and Fats.

 

[T-RexAlpha]

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• London Broil (weighed raw): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

268P/268C/60F 2680 Calories (40/40/20 Macro)

● bought some London Broil tonight, so I had it for one of my meals (Meal 4) for dinner. A pinch of salt and pepper and boy was it delicious.

● I believe if it's not broke don't try to fix it. So I am thinking out loud on alot of this but I am well prepared and willing to make changes that keep it fresh, but consistent, all while making everything taste good as much as I can

● I think I'm going ro start cycling my protein, carbs and fat sources as well. So 1 week chicken, next week steak, Tuna. Etc. Jasmine rice or potatoes, sweet potatoes, Avocado, Olive oil, Coconut oil for fats. And I think im going to also add some Almond butter as well.

● I have been feel great, the weight is coming off nicely. I think I may have finally hit my 1st plateau as I have been 247.8 for 2 weeks now. SO..I am going to wait 1 more week and see how it goes, and see where my weekly weight average is tomorrow. ... IF I have indeed plateaued, I will drop 25 carbs and see what happens and adjust accordingly.

● I made it a point to have Broccoli in x3 of my meals to get my greens in and might even bump them up more.

 

[Mobster]

When on plan the KISS food approach works. But you can add a little herb or spice.

 

[Ulter]

Hey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.

Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks

● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.

2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.

● Digestive Enzymes with every Meal

● Pre/Post Meals 10g Creatine / 10g Glutamine

● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine

● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.

● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).

● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

Water: 1 Gallon daily

Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.

Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight

@T-RexAlpha you are a good man. much love from the entire EVO family. we love having you on here and helping you become better. you are doing great on this log. food is A+

 

[2Thick]

Hey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.

Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks

● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.

2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.

● Digestive Enzymes with every Meal

● Pre/Post Meals 10g Creatine / 10g Glutamine

● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine

● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.

● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).

● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

Water: 1 Gallon daily

Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.

Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight

very nice meals. my favorite is the simple meal you have with chicken, rice, brocolli and eggs.
all good protein options

@T-RexAlpha

 

[Masonic Bodybuilder]

Overall looks great man. Maybe look into almond or walnut butter instead of peanut butter.

 

[RoySimpson]

Hey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.

Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks

● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.

2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.

● Digestive Enzymes with every Meal

● Pre/Post Meals 10g Creatine / 10g Glutamine

● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine

● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.

● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).

● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

Water: 1 Gallon daily

Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.

Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight

@T-RexAlpha awesome work brother! Keep the logs coming!!

 

[Npcclassicphysique champ]

I should have said in the log those carbs are around pre and post workout. Also I am currently on a Cut.

Loosing 2-2.2 lbs a week steadily

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• London Broil (weighed raw): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

268P/268C/60F 2680 Calories (40/40/20 Macro)

● bought some London Broil tonight, so I had it for one of my meals (Meal 4) for dinner. A pinch of salt and pepper and boy was it delicious.

● I believe if it's not broke don't try to fix it. So I am thinking out loud on alot of this but I am well prepared and willing to make changes that keep it fresh, but consistent, all while making everything taste good as much as I can

● I think I'm going ro start cycling my protein, carbs and fat sources as well. So 1 week chicken, next week steak, Tuna. Etc. Jasmine rice or potatoes, sweet potatoes, Avocado, Olive oil, Coconut oil for fats. And I think im going to also add some Almond butter as well.

● I have been feel great, the weight is coming off nicely. I think I may have finally hit my 1st plateau as I have been 247.8 for 2 weeks now. SO..I am going to wait 1 more week and see how it goes, and see where my weekly weight average is tomorrow. ... IF I have indeed plateaued, I will drop 25 carbs and see what happens and adjust accordingly.

● I made it a point to have Broccoli in x3 of my meals to get my greens in and might even bump them up more.

@T-RexAlpha if the macros working you are fine to cut i found late night carbs not good for cutting, try to get a full low carb late night meal

 

[T-RexAlpha]

@T-RexAlpha if the macros working you are fine to cut i found late night carbs not good for cutting, try to get a full low carb late night meal

I lift at night so and when I dont I will drop carbs and opt for broccoli or some veggie instead. Well said though

 

[T-RexAlpha]

Overall looks great man. Maybe look into almond or walnut butter instead of peanut butter.

Ya, I'm going to drop Peanut butter for Almond butter. Plus it taste better to me

 

[T-RexAlpha]

@T-RexAlpha you are a good man. much love from the entire EVO family. we love having you on here and helping you become better. you are doing great on this log. food is A+

Thanks bro. Everyone here is great. I love EVO.

 

[T-RexAlpha]

When on plan the KISS food approach works. But you can add a little herb or spice.

@Mobster, I have actually never heard of this
Can you elaborate? Also down to learn something new. Thanks

 

[T-RexAlpha]

Training Done:

Incline dumbell press 5 sets 10 reps
Hammer Strength Incline Bench 5 10 reps
Chest flys 4 sets 10 reps
Tricep Pushdowns 4 sets 10 reps
Overhead Tricep press 5 sets 10 reps
Cable arm curls 3 sets 10 reps
Diverging Seated Rows 5 sets 10 reps
Back Extensions 4 sets 10 reps
Seated Dips 3 sets 10 reps
Tricep Extensions 3 sets 10 reps

20 min Cardio

 

[Ulter]

Thanks bro. Everyone here is great. I love EVO.

EVO family love

 

[BodyMonster34]

Same here. So I picked up some London Broil and had the butcher filey them in half (long way, since London Broil is so thick), so they where about 1 1/2 inch thick steaks. Fun fact, London Broil is cut from the same as a top round steak.

"Common cuts used for London broil include flank steak and top round steak, both of which are relatively inexpensive and lean."

A 12 ouch London broil gives me 99g Protein 15g Fat 0.6 Carbs 545 CaloriesGoI got enough to make 5 steak meals in total for a week.

bro yes. london broil same thing as top round. some place sell them with both names
it a cheaper steak but they named it london to make it more expensive lol

 

[T-RexAlpha]

bro yes. london broil same thing as top round. some place sell them with both names
it a cheaper steak but they named it london to make it more expensive lol

Lol. Works for me. Its a grip of Protein is all I know and feeds you up to 15 hours

 

[Noah Wixx]

Hey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.

Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks

● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.

2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.

● Digestive Enzymes with every Meal

● Pre/Post Meals 10g Creatine / 10g Glutamine

● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine

● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.

● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).

● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

Water: 1 Gallon daily

Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.

Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight

Those meals look really good man

 

[BodyMonster34]

Lol. Works for me. Its a grip of Protein is all I know and feeds you up to 15 hours

bro it good stuff. but eat medium rare always. that shit better be bleeding

 

[Tiger Salman Khan]

Training Done:

Incline dumbell press 5 sets 10 reps
Hammer Strength Incline Bench 5 10 reps
Chest flys 4 sets 10 reps
Tricep Pushdowns 4 sets 10 reps
Overhead Tricep press 5 sets 10 reps
Cable arm curls 3 sets 10 reps
Diverging Seated Rows 5 sets 10 reps
Back Extensions 4 sets 10 reps
Seated Dips 3 sets 10 reps
Tricep Extensions 3 sets 10 reps

20 min Cardio

@T-RexAlpha Numbers look good man.......

 

[ballin2504]

Hey EVO Family. Here with another update. I would like to thank the few who stop by to say hello, to encourage, to correct, to give knowledge. You drive me to be a better man and to keep me pushing towards my goals. Without you, I will still keep pursuing, but with you I find myself to be stronger mentally and even more motivated.

Food Log: Cleaning up my diet even further and breaking down all meals into grams for accuracy. This will be my meal plan for the next 2 weeks

● I'm a creature of habit. I like the same meals day in and day out. I keep it simple. Food is fuel. I don't care if it doesnt taste good. Make it good.

2680 Calories 268P/268C/60F broken down into 5 meals. I like more frequent meals, even though I know I dont have to do it this way.

● Digestive Enzymes with every Meal

● Pre/Post Meals 10g Creatine / 10g Glutamine

● PreWorkout: L-Carnatine, HMB, GAT PreWorkout, 5g Yohimbine

● Multivitamin, Probiotic, Fish Oil Daily Daily, D3+K2, Ashwaganda, B Complex, CLA, Magnesium, Zinc, Etc.

● Average total weight over 7 days:
247lbs as of today. (21 pounds lost-was 268lbs).

● I weight myself daily, add them all up over 7 days ÷7 and that is my average weight. Always in the morning, buck naked after morning bathroom trip.

Meal 1
• Oats (dry): 40g
• Blueberries: 75g
• Protein powder: 30g
• Whole eggs: 2 large (≈100g)
~54g protein / 38g carbs / 12g fat

Meal 2
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 165g
• Broccoli: 100g
• Cilantro: 5g
• Peanut butter or olive oil: 5g
~54g protein / 50g carbs / 6g fat

Meal 3
• Canned tuna (drained): 120g
• Protein powder: 30g
• Jasmine rice (cooked): 150g
• Broccoli: 100g
• Peanut butter: 16g
~54g protein / 45g carbs / 10g fat

Meal 4
• Chicken breast (cooked): 170g
• Jasmine rice (cooked): 140g
• Broccoli: 100g
• Whole egg: 1 large (50g)
~54g protein / 45g carbs / 7g fat

Meal 5
• Protein powder: 30g
• Oats (dry): 35g
• Peanut butter: 16g
• Egg whites: 130g
~54g protein / 45g carbs / 10g fat

Water: 1 Gallon daily

Training: I have been dealing with a injury on my right foot. No broken bones, but hurt tendons. I will probably be buying some BPC-157. I have been injured this way for months. Last week I re-injured it on the treadmill cutting my cardio short. I found myself making excuses instead of working around the issue. Well forgot that crap, no excuse. Back to work.

Cardio: 40 min fasted morning / 20 min after workout
Will post training later tonight

@T-RexAlpha quality update man. Nice info and very detailed

 

[T-RexAlpha]

@T-RexAlpha quality update man. Nice info and very detailed

We are trying. Thanks brother

 

[LevButlerov]

We are trying. Thanks brother

who are "we"? lol

 

[T-RexAlpha]

Training:

Lat pulldowns 4 sets of 10
Seated bicep curls 4 sets of 10
Seated Hammer Curls 4 sets 10
Seated cable Rows 4 sets of 10
4 sets of 10 deadlift

Cardio 40 min

 

[LevButlerov]

Training:

Lat pulldowns 4 sets of 10
Seated bicep curls 4 sets of 10
Seated Hammer Curls 4 sets 10
Seated cable Rows 4 sets of 10
4 sets of 10 deadlift

Cardio 40 min

@T-RexAlpha small day but deads how much weight?

 

[T-RexAlpha]

Nothing crazy. 245 lbs. Being that I am getting back into the gym after 5 years of being off (shattered wrist). I'm starting off lighter but more volume. I usually do only 3 sets of each bodypart etc. I didnt have a lot of time at this training session as I just got off work and wanted to get it done and go home. Working in the sun all day kills your energy and wasnt feeling it.

 

[LevButlerov]

Nothing crazy. 245 lbs. Being that I am getting back into the gym after 5 years of being off (shattered wrist). I'm starting off lighter but more volume. I usually do only 3 sets of each bodypart etc. I didnt have a lot of time at this training session as I just got off work and wanted to get it done and go home. Working in the sun all day kills your energy and wasnt feeling it.

245 is a good lift no matter what. @T-RexAlpha you're back at it, that's the key.

 

[T-RexAlpha]

245 is a good lift no matter what. @T-RexAlpha you're back at it, that's the key.

This is exactly my mindset. We are just getting started.

 

[LevButlerov]

This is exactly my mindset. We are just getting started.

On the the top

 

[T-RexAlpha]

Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs

Back Extensions 4 sets of 10 reps: 160/175/190/205

Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs

Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs

Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs

Preacher curls: 4 sets 10: 65lbs

Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs

15,650 steps
40 min Cardo

2680 Cal. 40/40/20 macros
268P/268C/60F

-ALL Food exactly the same for now

1 Gallon Water

 

[Npcclassicphysique champ]

Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs

Back Extensions 4 sets of 10 reps: 160/175/190/205

Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs

Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs

Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs

Preacher curls: 4 sets 10: 65lbs

Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs

15,650 steps
40 min Cardo

2680 Cal. 40/40/20 macros
268P/268C/60F

-ALL Food exactly the same for now

1 Gallon Water

this is a good day bro @T-RexAlpha i like lat pull downs but only with some pull ups

 

[stevesmi]

Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs

Back Extensions 4 sets of 10 reps: 160/175/190/205

Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs

Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs

Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs

Preacher curls: 4 sets 10: 65lbs

Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs

15,650 steps
40 min Cardo

2680 Cal. 40/40/20 macros
268P/268C/60F

-ALL Food exactly the same for now

1 Gallon Water

@T-RexAlpha nice job on this hardwork
i like the strong training
its a damn good workout for sure

 

[BodyMonster34]

Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs

Back Extensions 4 sets of 10 reps: 160/175/190/205

Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs

Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs

Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs

Preacher curls: 4 sets 10: 65lbs

Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs

15,650 steps
40 min Cardo

2680 Cal. 40/40/20 macros
268P/268C/60F

-ALL Food exactly the same for now

1 Gallon Water

@T-RexAlpha bro nice on the training
i like seated hammer strength
that way to push it

 

[ceo]

Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs

Back Extensions 4 sets of 10 reps: 160/175/190/205

Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs

Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs

Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs

Preacher curls: 4 sets 10: 65lbs

Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs

15,650 steps
40 min Cardo

2680 Cal. 40/40/20 macros
268P/268C/60F

-ALL Food exactly the same for now

1 Gallon Water

@T-RexAlpha bros i gotta give you mad credit on this training
Not only are you doing good volume, but you're also doing a lot of size. That takes a lot of effort. Good job.

 

[T-RexAlpha]

Decline Hammer Strength Incline Press: 4 sets of 10: 90 (Warm Up) /140/190/205lbs

Dumbell Incline Press: 4 sets of 10:
45 lbs (Warm Up) /60/ 65lbs x2 K9

Hanging leg raises: 3 sets to complete failure 12-20 reps

Hammer Strength Seated Dip Machine: 90/140/185/190

Hammer Strength Incline Press: 90 (Warm Up) /140/190/210/225lbs

Barbell Smith Machine Shrugs: 4 sets of 10
90 (Warm Up) /140/190/210lbs

Chest Flys: 4 sets 10: 165lbs

Cardio: 40 min: Steady State Cardio: 3.2mph Treadmill - Fat Burn lvl 3

*** ALL SETS TO 10 REPS OR FAILURE ***

Water: 1 Gallon Daily

2680 Calories
268P/268C/60F (40/40/20 Macros)
Same Diet (See Log above)

 

[Mobster]

I love me properly heavy seated cable rows. Like 275lbs and up

 

[2Thick]

Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs

Back Extensions 4 sets of 10 reps: 160/175/190/205

Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs

Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs

Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs

Preacher curls: 4 sets 10: 65lbs

Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs

15,650 steps
40 min Cardo

2680 Cal. 40/40/20 macros
268P/268C/60F

-ALL Food exactly the same for now

1 Gallon Water

a gallon of water is some big drinking
you mixing in some salt with that or just drinking it filtered?
get some food pics too

@T-RexAlpha

 

[T-RexAlpha]

a gallon of water is some big drinking
you mixing in some salt with that or just drinking it filtered?
get some food pics too

@T-RexAlpha

Some electrolytes and BCAAs/EAAs

 

[Ulter]

Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs

Back Extensions 4 sets of 10 reps: 160/175/190/205

Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs

Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs

Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs

Preacher curls: 4 sets 10: 65lbs

Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs

15,650 steps
40 min Cardo

2680 Cal. 40/40/20 macros
268P/268C/60F

-ALL Food exactly the same for now

1 Gallon Water

@T-RexAlpha back extensions and lat pulldowns are looking sweet
barbell bicep curls and preacher curls
nice one on this

 

[ROIDDERS]

Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs

Back Extensions 4 sets of 10 reps: 160/175/190/205

Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs

Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs

Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs

Preacher curls: 4 sets 10: 65lbs

Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs

15,650 steps
40 min Cardo

2680 Cal. 40/40/20 macros
268P/268C/60F

-ALL Food exactly the same for now

1 Gallon Water

@T-RexAlpha very nice iron training right here
A+ work as always
looks like a fun workout as well

 

[RoySimpson]

Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs

Back Extensions 4 sets of 10 reps: 160/175/190/205

Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs

Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs

Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs

Preacher curls: 4 sets 10: 65lbs

Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs

15,650 steps
40 min Cardo

2680 Cal. 40/40/20 macros
268P/268C/60F

-ALL Food exactly the same for now

1 Gallon Water

@T-RexAlpha solid workout right here!!

 

[Noah Wixx]

Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs

Back Extensions 4 sets of 10 reps: 160/175/190/205

Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs

Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs

Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs

Preacher curls: 4 sets 10: 65lbs

Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs

15,650 steps
40 min Cardo

2680 Cal. 40/40/20 macros
268P/268C/60F

-ALL Food exactly the same for now

1 Gallon Water

Awesome job on the water and steps

 

[Tiger Salman Khan]

Decline Hammer Strength Incline Press: 4 sets of 10: 90 (Warm Up) /140/190/205lbs

Dumbell Incline Press: 4 sets of 10:
45 lbs (Warm Up) /60/ 65lbs x2 K9

Hanging leg raises: 3 sets to complete failure 12-20 reps

Hammer Strength Seated Dip Machine: 90/140/185/190

Hammer Strength Incline Press: 90 (Warm Up) /140/190/210/225lbs

Barbell Smith Machine Shrugs: 4 sets of 10
90 (Warm Up) /140/190/210lbs

Chest Flys: 4 sets 10: 165lbs

Cardio: 40 min: Steady State Cardio: 3.2mph Treadmill - Fat Burn lvl 3

*** ALL SETS TO 10 REPS OR FAILURE ***

Water: 1 Gallon Daily

2680 Calories
268P/268C/60F (40/40/20 Macros)
Same Diet (See Log above)

@T-RexAlpha Keep up the good work man..........

 

[25homes]

Nice work

 

[ballin2504]

Seated Cable rows 4 sets 10 reps:160lbs/175lbs/ 185lbs/185lbs

Back Extensions 4 sets of 10 reps: 160/175/190/205

Lat Pulldowns 4 sets 10 reps 165lbs/185lbs/205lbs/225lbs

Seated Hammer Strength Lat Pulldowns
4 sets of 10 reps: x1-90lbs-warmup/225lbs/230lbs/250lbs

Barbell biceps curls: 4 sets 10: 30lbs/35lbs/40lbs/45lbs

Preacher curls: 4 sets 10: 65lbs

Dumbell bicep curls: 4 sets 10 reps 30/35/40/40 lbs

15,650 steps
40 min Cardo

2680 Cal. 40/40/20 macros
268P/268C/60F

-ALL Food exactly the same for now

1 Gallon Water

@T-RexAlpha nice work getting the steps in! And the water