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Approved Log 2023 Test, Deca, Sarm cycle log

ROIDDERS said:
i thought youw ere in recovery mode?
Click to expand...

I am in recovery, but also doing a cycle for it.
Knee won’t get any recovery. It is just arthritis fro 1984 surgery. Just need to make legs stronger. Have to stop avoiding the. Maybe knee replacement in 10 years.
Shoulder. We got most of the swelling down in it. That and a cortisone shot. Now just working on strength around it also. Gonna talk about PRP injections in 2 weeks.
Hoping strength is enhanced by anavar and RAD. Deca for joint lubrication.
GW for endurance.



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51e7a9318546b12674af78be63b43fe9.jpg


Fun day at open gym day. Lots of vendors, good food, great work out. Then ended with a car lift. They made a bracket. Back up a car and park rear wheels on it. Dead lift. Guessing 350 lbs. leverage at work. Shortly after me big boys stepped in and they would and 2 or three people in the bed.
Big black guy in front of me was complaining he was to old at 43. I laughed. I said “Here watch a 56 year old skinny white guy!”


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IMG_6257.webp

This was same event 5 months ago.
Did this after 2 different work outs each 2 hrs.
2 hr work out, had lunch. Gym owner asked me to join them for their work out. So I did another 2 hours. Then lifted the Camaro. I was beat.
I think the Camaro was heavier.
Fun stuff


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200 lb this morning

Sunday meals
Breakfast
2 whole eggs
4 egg whites
Salsa
Stick of pepper jack cheese
English muffin
Peanut butter and jelly

Pre work meal out at 10
2 servings of oatmeal
Cinnamon and creatine
Sugar free pancake syrup

After work out shake
Banana
2 scoop whey protein
Pb fit
1 serving oatmeal
Met RX protein bar

Dinner
200 g chicken breast
Sugar free bbq sauce
Baked potato eat the skin
Sour cream and butter
Air fry Broccoli Parmesan w/cheese

Desert
Chocolate rice cakes
Peanut butter jelly

Calories 3224
Carbs 388
Fat 76
Protein 245

A bit high in carbs and fat and short on protein. It was a sunday. So I will accept it as a win.

Also meal prepped for the week




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Slyderkt said:
200 lb this morning

Sunday meals
Breakfast
2 whole eggs
4 egg whites
Salsa
Stick of pepper jack cheese
English muffin
Peanut butter and jelly

Pre work meal out at 10
2 servings of oatmeal
Cinnamon and creatine
Sugar free pancake syrup

After work out shake
Banana
2 scoop whey protein
Pb fit
1 serving oatmeal
Met RX protein bar

Dinner
200 g chicken breast
Sugar free bbq sauce
Baked potato eat the skin
Sour cream and butter
Air fry Broccoli Parmesan w/cheese

Desert
Chocolate rice cakes
Peanut butter jelly

Calories 3224
Carbs 388
Fat 76
Protein 245

A bit high in carbs and fat and short on protein. It was a sunday. So I will accept it as a win.

Also meal prepped for the week
Click to expand...


yea this is high carb short protein for sure

your regular days are how?
 
Right now I am shooting for

Calories 3000
Carbs 300g
Fat 66g
Protein 300g

Being a Sunday I wasn’t that accurate on my counts but still wanted to show ya.

Arm day is not usual but needed something different yesterday
30 minute warm up
Everything 4 set reps of 15
1. Cross body dumbbell hammer 25,25,30,30 super set with dumbbell skull crusher 20,25,25,30

2. Rope cable machine curl 70,80,90,100 superset rope push down 60,70,80,80

3. Dumbell curl 25,30,35,40 super set cable bent over kick back. 25,25,30,30

4. Overhead curl machine (old machine not sure weight 60,70,80,90 super set tricep easy bar cable machine under hand pull downs. 70,80,90,100

5. cable machine overhead curl 20,25,30,30 single arm
Superset cable over head and cross body tricep extensions.

6. Low row cable machine single arm elbow on knee isolation curl 30lb

7. Seated barbell curl. Arms flat on thighs, curl at elbow. Slow negative.

Feel like I’m missing something but it went well. Minimum shoulder pain.
Normally do preacher curls but was trying different stuff to shake it up.

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Ulter said:
whats your meal prep look like? :)
Click to expand...

Sunday I usually meal prep.
Gets new to about end of Thursday.

8-10 lbs of chicken breast.
Oven cooked with Lawrys seasoning and pepper. Divided into zip lock sandwich bag 400 g each (2meals).

Veggies- either oven roasted squash and zucchini. Or bags of frozen green beans, spinach or broccoli.

Rice I use minute rice individual cups.
Microwave ready and easy.
Cream of wheat instant 2 packages. Reduce the water so it’s thicker like rice..

Sauces. I keep different sauces at work and home to change the meal.
Sweet rays sugar free bbq
Bolt house ranch
Hughes balsamic vinaigrette
Hughes honey mustard

Avocados, almonds, peanut butter for fats.

Breakfast usually the same except week ends.

80 g oatmeal
1/3 cup water
Cinnamon
Creatine
4 egg whites
Microwave 6 min. Stir once in middle.
Walmart brand sugar free pancake syrup.


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Todays food was hard to eat it all.
But numbers look better.
2900 calories
Carbs 281
Fat 56
Protein 286

No gym today just stretching


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the_alcatraz said:
why is your fat so low? you have to get it up , it will help with injury recovery too
Click to expand...

I am shooting for 40 carb 20 fat 40 protein. Some days it’s hard to get good fat. Just did have the groceries.

Today was better on fat. Still short on protein. I have feen full all day
2775 calories
Carb 221
Fat 89
Protein 233

Ice storm kept me home, and gym was closed. Just used apartment gym today. Did what I could with what they have.
Weather should let be back at it tomorrow.


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Slyderkt said:
I am shooting for 40 carb 20 fat 40 protein. Some days it’s hard to get good fat. Just did have the groceries.

Today was better on fat. Still short on protein. I have feen full all day
2775 calories
Carb 221
Fat 89
Protein 233

Ice storm kept me home, and gym was closed. Just used apartment gym today. Did what I could with what they have.
Weather should let be back at it tomorrow.
Click to expand...

if you add fish oil and krill oil youll get good fat
you need to get healthy fats up 100%
 
100% more would put me at 40 % fat.

I will adjust a bit and see how it goes.
I will try
Carbs 40%
Fat 30%
Protein 30%

See how I react to that.
I am already at 201 lbs. thicker everywhere but definitely in the middle.


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Slyderkt said:
51e7a9318546b12674af78be63b43fe9.jpg


Fun day at open gym day. Lots of vendors, good food, great work out. Then ended with a car lift. They made a bracket. Back up a car and park rear wheels on it. Dead lift. Guessing 350 lbs. leverage at work. Shortly after me big boys stepped in and they would and 2 or three people in the bed.
Big black guy in front of me was complaining he was to old at 43. I laughed. I said “Here watch a 56 year old skinny white guy!”
Click to expand...

i missed your picture, you're looking strong
 
ROIDDERS said:
your ratios still off though on the diet no offense dude
Click to expand...

No offense taken.
Could y’all recommend a better ratio. I am always open to new ideas.

I am only 6’ tall


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the_alcatraz said:
i would up the fat and cut the carbs 10%+/- in each
but lets see what roidders thinks
Click to expand...

1. So originally I was 40-20-40
2. Y’all recommended more fat so was going to try 40-30-30.
3. But y’all are actually thinking
30 carb- 40 fat - 30 protein?

That would look like
3000 calories
Carb - 227 g
Fat -134 g
Protein - 227g




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Hard to believe I am 4 weeks in already.
Feel good. Work outs are solid. Still messing around with meals. I am more filled out. Getting stronger.
Measured biceps for fun yesterday. Each one has gone up 1/2”. Right side is back around the 16” mark at full flex no pump.


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Slyderkt said:
1. So originally I was 40-20-40
2. Y’all recommended more fat so was going to try 40-30-30.
3. But y’all are actually thinking
30 carb- 40 fat - 30 protein?

That would look like
3000 calories
Carb - 227 g
Fat -134 g
Protein - 227g
Click to expand...


3 30 40 30 is not a bad one but i rather see you go down in carbs by 10% and up in protein by 10%
 
Blast from the past.
Last year at the end of a big cut. Christmas 2021 dropped to 170 lbs 55 yrs old IMG_5029.webp


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I messed up. When I dropped all that weight I replaced most of my wardrobe.
Now I’m back up over 200 clothes are getting small.
I had bought some shirts in medium. Had to buy them again in a large.
Not complaining.
I’m loving it. The body is an amazing machine. I enjoy seeing what all it is capable of.


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Slyderkt said:
Hard to believe I am 4 weeks in already.
Feel good. Work outs are solid. Still messing around with meals. I am more filled out. Getting stronger.
Measured biceps for fun yesterday. Each one has gone up 1/2”. Right side is back around the 16” mark at full flex no pump.


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Click to expand...

Hell yes. Nice job


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Thanks
Todays was half way mark of Deca injections.
Feel real good. Last couple day fighting sinus or allergy head cold. No fever so still hitting gym hard. Today was shoulders.
3 sets each 12 reps, Cable machine
10 lb controlled
Side Delt raise in front
Side Delt raise behind back
Front delt raise
Face pulls 45 lbs

Dumbbells seated 3 sets 12 reps
Overhead press 45,50,60
Side delt 20 lb
Bent over rear 20 lb

Pec dec 3 sets 12 reps
Rear delt 85 lbs 2 different hand placements 6 total sets

Over head press machine and back wards making it military press
3 set 12 reps total 6 sets
Front 105, 120, 150
Backwards 105, 120,135

30 minute dry sauna.




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Slyderkt said:
Thanks
Todays was half way mark of Deca injections.
Feel real good. Last couple day fighting sinus or allergy head cold. No fever so still hitting gym hard. Today was shoulders.
3 sets each 12 reps, Cable machine
10 lb controlled
Side Delt raise in front
Side Delt raise behind back
Front delt raise
Face pulls 45 lbs

Dumbbells seated 3 sets 12 reps
Overhead press 45,50,60
Side delt 20 lb
Bent over rear 20 lb

Pec dec 3 sets 12 reps
Rear delt 85 lbs 2 different hand placements 6 total sets

Over head press machine and back wards making it military press
3 set 12 reps total 6 sets
Front 105, 120, 150
Backwards 105, 120,135

30 minute dry sauna.
Click to expand...

good training day
thanks for all the updates
 
Doing good.
Woke up and still at 200 lbs. been here for a week or so. I’m good with it. Weight was coming back quick. A little slow down is perfect. Arms back to 16”.
So basically I am about the same size I was at end of last cycle but 7 lb less.
Definitely thicker in the middle which I hate but oh well.
Little cardio so that’s one reason. Almost back to pushing weights I was last year. Shoulder hurts but I’m working smart around it. It is better than it was. See the ortho this week for follow up.
Food is going good. Trying to hit these new macro numbers is tough. Might stick to 30 carb 35 fat and 35 protein. Seems to be more what my food choices give me.
So recap I am 1/3 through cycle and close to where I was at end of last cycle hoping to be there by 1/2 way point. Then it is all up to me if I can break that ceiling!
 
Slyderkt said:
Doing good.
Woke up and still at 200 lbs. been here for a week or so. I’m good with it. Weight was coming back quick. A little slow down is perfect. Arms back to 16”.
So basically I am about the same size I was at end of last cycle but 7 lb less.
Definitely thicker in the middle which I hate but oh well.
Little cardio so that’s one reason. Almost back to pushing weights I was last year. Shoulder hurts but I’m working smart around it. It is better than it was. See the ortho this week for follow up.
Food is going good. Trying to hit these new macro numbers is tough. Might stick to 30 carb 35 fat and 35 protein. Seems to be more what my food choices give me.
So recap I am 1/3 through cycle and close to where I was at end of last cycle hoping to be there by 1/2 way point. Then it is all up to me if I can break that ceiling!
Click to expand...
keep trying hard with the macros

you already look good in the before pic so you have good muscle memory

and thanks for the log update
 
This week meal plan
3135 calories
30% C- 35% F - 35% P

Breakfast
60 g oatmeal
3 whole eggs
3 egg white
Sugar free syrup if all cooked together

Meal 2
175 g chicken breast bbq sauce
Veggies and cherry tomatoes
Whole avacado

Meal 3
175 g chicken breast
Cream of wheat (made like rice)
Green beans and cherry tomatoes
Yogurt based ranch

Meal 4
200 g chicken breast w honey mustard
Brown rice 1 cup
Green beans and tomatoes
Whole avacado

Snacks
3 chocolate Quaker rice cakes
2 tbl spoon peanut butter
30 almonds
2 scoop protein shake

Macros
249 carb
117 fat
266 protein
 
Slyderkt said:
This week meal plan
3135 calories
30% C- 35% F - 35% P

Breakfast
60 g oatmeal
3 whole eggs
3 egg white
Sugar free syrup if all cooked together

Meal 2
175 g chicken breast bbq sauce
Veggies and cherry tomatoes
Whole avacado

Meal 3
175 g chicken breast
Cream of wheat (made like rice)
Green beans and cherry tomatoes
Yogurt based ranch

Meal 4
200 g chicken breast w honey mustard
Brown rice 1 cup
Green beans and tomatoes
Whole avacado

Snacks
3 chocolate Quaker rice cakes
2 tbl spoon peanut butter
30 almonds
2 scoop protein shake

Macros
249 carb
117 fat
266 protein
Click to expand...
Meals are good but carbs high
you feeling good on this high carb diet?
 
the_alcatraz said:
Meals are good but carbs high
you feeling good on this high carb diet?
Click to expand...
I feel good the carbs definitely give energy.
It’s having my fats this high that I am not use too.
I usually ran a high protein, low carb and low fat diet. I stayed lean like that. This bulking thing is kinda new for me. The past couple years I have really been trying to add some size. When I cut I usually end up back where I was. Trying to put on size and be lean is hard.
Espciao as an older guy. I am definitely fuller looking at this stage.
Just above 200lb.
I am trying to up the fats and drop some carbs as recommended here.
I feel full all the time. This is a a lot of food for me. I am trying to trust the process!
Thanks for all the advice everyone. Keep it coming.
 
Slyderkt said:
I feel good the carbs definitely give energy.
It’s having my fats this high that I am not use too.
I usually ran a high protein, low carb and low fat diet. I stayed lean like that. This bulking thing is kinda new for me. The past couple years I have really been trying to add some size. When I cut I usually end up back where I was. Trying to put on size and be lean is hard.
Espciao as an older guy. I am definitely fuller looking at this stage.
Just above 200lb.
I am trying to up the fats and drop some carbs as recommended here.
I feel full all the time. This is a a lot of food for me. I am trying to trust the process!
Thanks for all the advice everyone. Keep it coming.
Click to expand...
Yes carbs really keep me jolted too. But I found even in bulking if I keep my carbs fairly low bulking goes cleaner and I am off easier, just thoughts.
 
I worked on diet plan a little more and today will eat
3400 calories
200g carb
135 g fat
345g protein

That’s more like
25% carbs, 35% fat 40% prot
 
Shoulder update.
Saw the Otho for follow up. Making good progress. Cortisone shot has helped. We have decided to do a PRP injection. But I want to wait till end of this cycle. Also going to get one in my knee. Will need to lay off both of them for couple weeks. Figure get what I can out of this cycle. Get shot post cycle and just do cardio and anything else to maintain gains. Then after that finish time off between cycles and get solid rehab. Then should be ready for next cycle. I am very excited about this direction. Plus the shots should only be about 900 for the pair. Much more affordable than what I have heard of from other places.
 
Awesome gym day. Back and biceps.
Feeling real good. I think everything starting to peak. Next few weeks should be great.
Need to go give blood. Blood is thick and I can feel it. Still around 203 lbs.
Steak tonight for dinner.
Last couple days I have been lower carb and higher fat. I must say I don’t feel as bloated. I was feeling like my stomach was over full most of the day. I am gonna keep trying this higher fat and lower carb think to see how it feels. First couple days and I’m liking it.
Tomorrow gonna try a boxing class again, just for cardio
 
Slyderkt said:
Awesome gym day. Back and biceps.
Feeling real good. I think everything starting to peak. Next few weeks should be great.
Need to go give blood. Blood is thick and I can feel it. Still around 203 lbs.
Steak tonight for dinner.
Last couple days I have been lower carb and higher fat. I must say I don’t feel as bloated. I was feeling like my stomach was over full most of the day. I am gonna keep trying this higher fat and lower carb think to see how it feels. First couple days and I’m liking it.
Tomorrow gonna try a boxing class again, just for cardio
Click to expand...
the bloat is likely due to lower fiber
can you add psyllium husk 3tbps daily and probiotics?
 
Another great day.
English muffin with PB&j 4 am
Break fast out with wife omelet and French toast 6 am
Protein bar and almonds before 9 am boxing class. Whipped my butt! 30 min walk there and 30 min back
Came home hade a protein shake fully loaded and a nap. Then went to they gym for a lift session. 3-5:30 went back home for dinner. Pulled pork with potatoes and green beans. I will eat again before end of night.
Back
 
Great day
Breakfast 5 am
4oz pulled pork, 3 whole eggs, 3 egg whites, big handful spinach, salsa and cheese.
8 am sourdough English muffins w/ PB& J
10 -12 am chest work out with trainer.
12:30 shake. 2 scoop, protein, 1/2 banana, frozen berrie and 2 serving pb fit.
2 pm lunch out with family. Big burger with brisket on top no bun French fries.
3:30 nap
Not sure about dinner yet.
Awesome Sunday!
 
Slyderkt said:
Great day
Breakfast 5 am
4oz pulled pork, 3 whole eggs, 3 egg whites, big handful spinach, salsa and cheese.
8 am sourdough English muffins w/ PB& J
10 -12 am chest work out with trainer.
12:30 shake. 2 scoop, protein, 1/2 banana, frozen berrie and 2 serving pb fit.
2 pm lunch out with family. Big burger with brisket on top no bun French fries.
3:30 nap
Not sure about dinner yet.
Awesome Sunday!
Click to expand...
If you can switch PB&J to almond butter organic and J
 
Today was a bit of a cheat day. So I did not actually track it. I finished with another protein shake and dinner was 20@ g chicken breast and veggies with an avacado.
 
Slyderkt said:
Great day
Breakfast 5 am
4oz pulled pork, 3 whole eggs, 3 egg whites, big handful spinach, salsa and cheese.
8 am sourdough English muffins w/ PB& J
10 -12 am chest work out with trainer.
12:30 shake. 2 scoop, protein, 1/2 banana, frozen berrie and 2 serving pb fit.
2 pm lunch out with family. Big burger with brisket on top no bun French fries.
3:30 nap
Not sure about dinner yet.
Awesome Sunday!
Click to expand...
Sounds pretty good.
 
Went to PT today and had shoulders worked on. Nay off from gym.
Tried to donate blood today. Because of my year end vacation. I can’t give till April 3. Kinda sucks but that’s the rules. Can’t wait to get this thick blood out.
 
Slyderkt said:
Went to PT today and had shoulders worked on. Nay off from gym.
Tried to donate blood today. Because of my year end vacation. I can’t give till April 3. Kinda sucks but that’s the rules. Can’t wait to get this thick blood out.
Click to expand...
what did you do with the PT for the shoulders?

why no blood donation? when did you donate?
 
I have never needed to donate blood before my blood never got this thick. Hemaglobin is high. Not crazy but at the high end of the range. I can tell cause my blood pressure rises when the levels rised. Since I went out of country for and end of year I have to wait 3 months before I can donate. So I will donate on April 3.
Spent an hour with physical therapist. Complete massage on both shoulders. Spent most of the time on the bad one. It feels great today. Nice and loose. He also did ultra sound therapy I think. It get deeper into the body and joints. Also worked on the back, biceps, lats, traps and chest. All the muscles attached to the shoulder. I try and see him every three weeks right now. I pay out of pocket for that. He mostly does body builders and athletes. Plus an occasional old wanna be like myself. Hahaha
 
Today 3450 calories
210 carb
130 fat
330 protein

Work out was shoulders with some biceps thrown in cause it felt good to tear them down.
 
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