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@shadow labs thank you for the top up. Best test e I’ve used so far 
Approved Log 2026 Classic Physique Cycle Log
- Thread starter NPPrepped
- Start date
Okay posting up really late as I get my last meal
In.
Push day today, felt great and recovering well with the Rehab. The new clinic I’m at have been excellent and have actually listened when I was saying it feels like a glute issue and not a back problem. They’re treating it as a glute issue and improving so well now.
Keep weight light and controlled form. Will maintain weight for now as we recover. Light weight is between then no training at all.
Back / Rear Delts / Bis
Lat Pulldown
40kg x 15
40kg x 15
Seated Cable Row
40kg x 15
40kg x 15
Single Arm Lat Pulldown
17.5kg x 15
7.5kg x 15
Straight Arm Pulldown (really focused on stretch here)
17.5kg x 12
17.5kg x 12
Rear Delt Fly (Machine)
7.5kg x 12
7.5kg x 12
Face Pulls
17.5.5kg x 15
17.5.5kg x 15
EZ Bar Curl
15kg x 15
15kg x 15
Incline DB Curl
10kg x 13
10kg x 10
Was looking fluffy during today as I had a cheat meal preworkout but vascularity was popping as the pump came in.
For a cheat meal I had ports
1x Double Bondi burger, No cheese, No Sauce only extremo.
4x grilled chicken tenders
Estimated macros of cheat meal
Calories: 770 kcal
Protein: 92g
Carbs: 48g
Fat: 19g
Late note Yopro bowl going down so well right now
A late post workout meal for me
In.
Push day today, felt great and recovering well with the Rehab. The new clinic I’m at have been excellent and have actually listened when I was saying it feels like a glute issue and not a back problem. They’re treating it as a glute issue and improving so well now.
Keep weight light and controlled form. Will maintain weight for now as we recover. Light weight is between then no training at all.
Back / Rear Delts / Bis
Lat Pulldown
40kg x 15
40kg x 15
Seated Cable Row
40kg x 15
40kg x 15
Single Arm Lat Pulldown
17.5kg x 15
7.5kg x 15
Straight Arm Pulldown (really focused on stretch here)
17.5kg x 12
17.5kg x 12
Rear Delt Fly (Machine)
7.5kg x 12
7.5kg x 12
Face Pulls
17.5.5kg x 15
17.5.5kg x 15
EZ Bar Curl
15kg x 15
15kg x 15
Incline DB Curl
10kg x 13
10kg x 10
Was looking fluffy during today as I had a cheat meal preworkout but vascularity was popping as the pump came in.
For a cheat meal I had ports
1x Double Bondi burger, No cheese, No Sauce only extremo.
4x grilled chicken tenders
Estimated macros of cheat meal
Calories: 770 kcal
Protein: 92g
Carbs: 48g
Fat: 19g
Late note Yopro bowl going down so well right now
A late post workout meal for me
Attachments
@shadow labs thank you for the top up. Best test e I’ve used so far
big arms legendOkay posting up really late as I get my last meal
In.
Push day today, felt great and recovering well with the Rehab. The new clinic I’m at have been excellent and have actually listened when I was saying it feels like a glute issue and not a back problem. They’re treating it as a glute issue and improving so well now.
Keep weight light and controlled form. Will maintain weight for now as we recover. Light weight is between then no training at all.
Back / Rear Delts / Bis
Lat Pulldown
40kg x 15
40kg x 15
Seated Cable Row
40kg x 15
40kg x 15
Single Arm Lat Pulldown
17.5kg x 15
7.5kg x 15
Straight Arm Pulldown (really focused on stretch here)
17.5kg x 12
17.5kg x 12
Rear Delt Fly (Machine)
7.5kg x 12
7.5kg x 12
Face Pulls
17.5.5kg x 15
17.5.5kg x 15
EZ Bar Curl
15kg x 15
15kg x 15
Incline DB Curl
10kg x 13
10kg x 10
Was looking fluffy during today as I had a cheat meal preworkout but vascularity was popping as the pump came in.
For a cheat meal I had ports
1x Double Bondi burger, No cheese, No Sauce only extremo.
4x grilled chicken tenders
Estimated macros of cheat meal
Calories: 770 kcal
Protein: 92g
Carbs: 48g
Fat: 19g
Late note Yopro bowl going down so well right now
A late post workout meal for me
protein HIGH!!!!
@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere @rizzlekdizzle
yeah bro arm and outfit looking good
Thank you brother need to strip off the fluff
Shadow kit never disappoints
New UPDATE! Training legs for the first time in 7 months.
Okay I spoke to my sports physio on the last session and he said I can train legs again but don’t over do it and don’t load the back.
Workout was short and simple and looked like this
Leg extension
Set 1: 15kg x 10
Set 2: 15kg x 10
Set 3: 25kg x 10
Set 4: 45kg x 10
Hamstring curls:
40kg x 12
40kg x 10
Hack squat No weight but ass to ground.
10 reps
10 reps
Seated calve raises
10kg Blasted till they die. Didn’t get to many in
Training legs was kind of depressing seeing the amount of strength lost. My legs were like tree trunks and was my strongest point now the weakest. The first set of leg extensions my right leg was so shaky. I was able to completely lift the weight with my left leg alone but my right leg was unable to alone.
Pain increased with reps but taper down around set 3-4. It’s a start point and it’s better then nothing and hopefully we can build back from here without any set backs
Steps: 9027 died off after training legs
Some meals for context. Yogurt bowl will forever be my favorite
Okay I spoke to my sports physio on the last session and he said I can train legs again but don’t over do it and don’t load the back.
Workout was short and simple and looked like this
Leg extension
Set 1: 15kg x 10
Set 2: 15kg x 10
Set 3: 25kg x 10
Set 4: 45kg x 10
Hamstring curls:
40kg x 12
40kg x 10
Hack squat No weight but ass to ground.
10 reps
10 reps
Seated calve raises
10kg Blasted till they die. Didn’t get to many in
Training legs was kind of depressing seeing the amount of strength lost. My legs were like tree trunks and was my strongest point now the weakest. The first set of leg extensions my right leg was so shaky. I was able to completely lift the weight with my left leg alone but my right leg was unable to alone.
Pain increased with reps but taper down around set 3-4. It’s a start point and it’s better then nothing and hopefully we can build back from here without any set backs
Steps: 9027 died off after training legs
Some meals for context. Yogurt bowl will forever be my favorite
Attachments
food clean and right legendNew UPDATE! Training legs for the first time in 7 months.
Okay I spoke to my sports physio on the last session and he said I can train legs again but don’t over do it and don’t load the back.
Workout was short and simple and looked like this
Leg extension
Set 1: 15kg x 10
Set 2: 15kg x 10
Set 3: 25kg x 10
Set 4: 45kg x 10
Hamstring curls:
40kg x 12
40kg x 10
Hack squat No weight but ass to ground.
10 reps
10 reps
Seated calve raises
10kg Blasted till they die. Didn’t get to many in
Training legs was kind of depressing seeing the amount of strength lost. My legs were like tree trunks and was my strongest point now the weakest. The first set of leg extensions my right leg was so shaky. I was able to completely lift the weight with my left leg alone but my right leg was unable to alone.
Pain increased with reps but taper down around set 3-4. It’s a start point and it’s better then nothing and hopefully we can build back from here without any set backs
Steps: 9027 died off after training legs
Some meals for context. Yogurt bowl will forever be my favorite
@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere
quick update
Clean up well, down 3kgs and starting to get that little more dense. Added in 3mg Reta weekly with 10mg Tren a pre workout.
Updated cycle:
125mg test e
300mg mast p
50mg Tren A
3mg Reta
Daily peps:
2IU GH
2 mg Motsc
2 mg ss31
2mg BPC
Pull workout update
Lat Pulldown
40kg x 15
40kg x 15
Seated Cable Row
40kg x 15
40kg x 15
Single Arm Lat Pulldown
17.5kg x 15
17.5kg x 15
Straight Arm Pulldown (really focused on stretch here)
17.5kg x 15
17.5kg x 12
Rear Delt Fly (Machine)
7.5kg x 15
7.5kg x 15
Face Pulls
20kg x 15
20kg x 15
DB Curl
15kg x 15
15kg x 15
Hammer DB Curl
10kg x 13
10kg x 10
Steps currently at 10k minimum
Also really been enjoying me some sourdough toast with jam preworkout
Clean up well, down 3kgs and starting to get that little more dense. Added in 3mg Reta weekly with 10mg Tren a pre workout.
Updated cycle:
125mg test e
300mg mast p
50mg Tren A
3mg Reta
Daily peps:
2IU GH
2 mg Motsc
2 mg ss31
2mg BPC
Pull workout update
Lat Pulldown
40kg x 15
40kg x 15
Seated Cable Row
40kg x 15
40kg x 15
Single Arm Lat Pulldown
17.5kg x 15
17.5kg x 15
Straight Arm Pulldown (really focused on stretch here)
17.5kg x 15
17.5kg x 12
Rear Delt Fly (Machine)
7.5kg x 15
7.5kg x 15
Face Pulls
20kg x 15
20kg x 15
DB Curl
15kg x 15
15kg x 15
Hammer DB Curl
10kg x 13
10kg x 10
Steps currently at 10k minimum
Also really been enjoying me some sourdough toast with jam preworkout
Attachments
mass monsta arms broquick update
Clean up well, down 3kgs and starting to get that little more dense. Added in 3mg Reta weekly with 10mg Tren a pre workout.
Updated cycle:
125mg test e
300mg mast p
50mg Tren A
3mg Reta
Daily peps:
2IU GH
2 mg Motsc
2 mg ss31
2mg BPC
Pull workout update
Lat Pulldown
40kg x 15
40kg x 15
Seated Cable Row
40kg x 15
40kg x 15
Single Arm Lat Pulldown
17.5kg x 15
17.5kg x 15
Straight Arm Pulldown (really focused on stretch here)
17.5kg x 15
17.5kg x 12
Rear Delt Fly (Machine)
7.5kg x 15
7.5kg x 15
Face Pulls
20kg x 15
20kg x 15
DB Curl
15kg x 15
15kg x 15
Hammer DB Curl
10kg x 13
10kg x 10
Steps currently at 10k minimum
Also really been enjoying me some sourdough toast with jam preworkout
@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @VigorousSteve
Training legs for the second time since injuring
For those that have been following through, we’re finally seeing strength returning in lower body and core.
Here is a comparison
Leg extension
Set 1: 15kg x 10 / 25kg x 12
Set 2: 15kg x 10 / 40 kg x 12
Set 3: 25kg x 10 / 60 kg x 10
Set 4: 45kg x 10 / 80 kg x 10
Hamstring curls:
40kg x 12 / 45kg x 12
40kg x 10 / 45kg x 12
Hack squat ass to ground
0kg x 10 reps / 0kg x 15
0kg x 10 reps / 0kg x 15
Seated calve raises
10kg till failure ( didn’t get to many reps ) / 10kg till failure over 40 reps
It’s such a relieve seeing strength and stability returning. Confidence in training is returning. Huge milestone accomplished for me in return back to baseline
Hopefully soon enough we can cross over the line completely and begin stacking in some new muscle tissue
For those that have been following through, we’re finally seeing strength returning in lower body and core.
Here is a comparison
Leg extension
Set 1: 15kg x 10 / 25kg x 12
Set 2: 15kg x 10 / 40 kg x 12
Set 3: 25kg x 10 / 60 kg x 10
Set 4: 45kg x 10 / 80 kg x 10
Hamstring curls:
40kg x 12 / 45kg x 12
40kg x 10 / 45kg x 12
Hack squat ass to ground
0kg x 10 reps / 0kg x 15
0kg x 10 reps / 0kg x 15
Seated calve raises
10kg till failure ( didn’t get to many reps ) / 10kg till failure over 40 reps
It’s such a relieve seeing strength and stability returning. Confidence in training is returning. Huge milestone accomplished for me in return back to baseline
Hopefully soon enough we can cross over the line completely and begin stacking in some new muscle tissue
Attachments
Log Update
Diet is still the same for now. Scale is still shifting in the right direction throughout the recomp.
Strength and confidence is increasing as you can see in the push update
Chest / Delts / Tris
Cable Fly
15kg x 15
10kg x 12
Incline Smith Press
30kg/side x 13
30kg/side x 8
Hammer Strength Flat Press
50kg/side x 12
50kg/side x 10
Incline Cable Press
12.5kg x 15
12.5kg x 15
Lying Cuffed Lateral Raise
7.5kg x 17
7.5kg x 15
Bench Supported DB Lateral Raise
5kg x 15
5kg x 15
Cuffed Front Raise
10kg x 13
10kg x 12
Tricep Pushdowns
27.5kg x 15
27.5kg x 13
Overhead Extensions
10kg x 15
10kg x 13
Diet is still the same for now. Scale is still shifting in the right direction throughout the recomp.
Strength and confidence is increasing as you can see in the push update
Chest / Delts / Tris
Cable Fly
15kg x 15
10kg x 12
Incline Smith Press
30kg/side x 13
30kg/side x 8
Hammer Strength Flat Press
50kg/side x 12
50kg/side x 10
Incline Cable Press
12.5kg x 15
12.5kg x 15
Lying Cuffed Lateral Raise
7.5kg x 17
7.5kg x 15
Bench Supported DB Lateral Raise
5kg x 15
5kg x 15
Cuffed Front Raise
10kg x 13
10kg x 12
Tricep Pushdowns
27.5kg x 15
27.5kg x 13
Overhead Extensions
10kg x 15
10kg x 13
Attachments
Thank you sir
thank u bro
Okay back to it after a week off. Absolutely wrecked last week come down with a flu that destroyed me.
Back on track with plan this week weight bumped up from 77kg to 79kh from all the noodles and soup I ate last week
Added in a few extra cardio sessions this week and steps up to 12k daily for this week then will taper it down to 10k again next week.
Absolutely killer of a leg workout best I’ve had all year and strength is returning slowly but steadily post injury. Some days I still get the occasional flare up and need some pain meds to help sleep but we can say 90% of the time I’ve been okay and starting to slowly get back to full work activities being a chippy.
Leg extension
Set 1: 45kg x 12
Set 2: 60 kg x 12
Set 3: 80 kg x 10
Set 4: 100 kg x 10
Hamstring curls:
45kg x 12
50 x 12
Hack squat ass to ground
20 x 10
20 x 8 reps
Seated calve raises
10kg till failure, pump was crazy.
I have to say I am disappointed I didn’t get to achieve the growth phase as wanted this year due to the injury dragging out.
Plan is to continue rehab, shred down and clean up then sling shot into a new growth phase end of this year when I’ll be alot more insulin sensitive.
Back on track with plan this week weight bumped up from 77kg to 79kh from all the noodles and soup I ate last week
Added in a few extra cardio sessions this week and steps up to 12k daily for this week then will taper it down to 10k again next week.
Absolutely killer of a leg workout best I’ve had all year and strength is returning slowly but steadily post injury. Some days I still get the occasional flare up and need some pain meds to help sleep but we can say 90% of the time I’ve been okay and starting to slowly get back to full work activities being a chippy.
Leg extension
Set 1: 45kg x 12
Set 2: 60 kg x 12
Set 3: 80 kg x 10
Set 4: 100 kg x 10
Hamstring curls:
45kg x 12
50 x 12
Hack squat ass to ground
20 x 10
20 x 8 reps
Seated calve raises
10kg till failure, pump was crazy.
I have to say I am disappointed I didn’t get to achieve the growth phase as wanted this year due to the injury dragging out.
Plan is to continue rehab, shred down and clean up then sling shot into a new growth phase end of this year when I’ll be alot more insulin sensitive.
Attachments
clean AF food broOkay back to it after a week off. Absolutely wrecked last week come down with a flu that destroyed me.
Back on track with plan this week weight bumped up from 77kg to 79kh from all the noodles and soup I ate last week
Added in a few extra cardio sessions this week and steps up to 12k daily for this week then will taper it down to 10k again next week.
Absolutely killer of a leg workout best I’ve had all year and strength is returning slowly but steadily post injury. Some days I still get the occasional flare up and need some pain meds to help sleep but we can say 90% of the time I’ve been okay and starting to slowly get back to full work activities being a chippy.
Leg extension
Set 1: 45kg x 12
Set 2: 60 kg x 12
Set 3: 80 kg x 10
Set 4: 100 kg x 10
Hamstring curls:
45kg x 12
50 x 12
Hack squat ass to ground
20 x 10
20 x 8 reps
Seated calve raises
10kg till failure, pump was crazy.
I have to say I am disappointed I didn’t get to achieve the growth phase as wanted this year due to the injury dragging out.
Plan is to continue rehab, shred down and clean up then sling shot into a new growth phase end of this year when I’ll be alot more insulin sensitive.
@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @Nasser1997o2
I would destroy that sushi mate!
Log Update
Calories droped, replaced one chicken and rice meal for chicken salad meal. 150g cooked weight chicken.
Back has been feeling better feeling less fatigued after the gym.
Workout update:
Chest / Delts / Tris
Cable Fly
15kg x 15
10kg x 12
Incline Smith Press
20kg/side x 13
20kg/side x 10
Hammer Strength Flat Press
40kg/side x 12
40kg/side x 10
Body weight dips
15
15
Cuffed Lateral Raise
7.5kg x 15
7.5kg x 12
DB Front Raise
10kg x 15
10kg x 12
Tricep Pushdowns
27.5kg x 15
27.5kg x 13
Overhead Extensions
10kg x 15
10kg x 13
Calories droped, replaced one chicken and rice meal for chicken salad meal. 150g cooked weight chicken.
Back has been feeling better feeling less fatigued after the gym.
Workout update:
Chest / Delts / Tris
Cable Fly
15kg x 15
10kg x 12
Incline Smith Press
20kg/side x 13
20kg/side x 10
Hammer Strength Flat Press
40kg/side x 12
40kg/side x 10
Body weight dips
15
15
Cuffed Lateral Raise
7.5kg x 15
7.5kg x 12
DB Front Raise
10kg x 15
10kg x 12
Tricep Pushdowns
27.5kg x 15
27.5kg x 13
Overhead Extensions
10kg x 15
10kg x 13
Swapping one rice meal for a salad is a gentler way to pull calories than cutting the meal out, keeps the eating pattern intact which is what usually breaks first.
Okay so to inform in last post. Calories were dropped by 260 cals. Which was the rice from one of the chicken and rice meals. Weight shifting nicely sitting about 79kgs now.
Vascularity is returning and also the strength.
Chest / Delts / Tris
Cable Fly
15kg x 15
15kg x 14
Incline Smith Press
20kg/side x 15
20kg/side x 15
Hammer Strength Flat Press
40kg/side x 14
40kg/side x 12
Body weight dips
15
11
Cuffed Lateral Raise
7.5kg x 16
7.5kg x 15
DB Front Raise
10kg x 15
10kg x 12
Tricep Pushdowns
30kg x 13
30kg x 12
Overhead Extensions
10kg x 15
10kg x 15
Meals will stay the same for now. Steps increased to 12k daily. As the weather starts warming up we will slowly shift into a leaner state
Vascularity is returning and also the strength.
Chest / Delts / Tris
Cable Fly
15kg x 15
15kg x 14
Incline Smith Press
20kg/side x 15
20kg/side x 15
Hammer Strength Flat Press
40kg/side x 14
40kg/side x 12
Body weight dips
15
11
Cuffed Lateral Raise
7.5kg x 16
7.5kg x 15
DB Front Raise
10kg x 15
10kg x 12
Tricep Pushdowns
30kg x 13
30kg x 12
Overhead Extensions
10kg x 15
10kg x 15
Meals will stay the same for now. Steps increased to 12k daily. As the weather starts warming up we will slowly shift into a leaner state
Attachments
Bicep vein is poppin’!
Alright broski’s big update on this one.
Absolutely hate winter and with that back injury lingering around, training and diet was not as sharp as I would have liked it to be.
First things first huge thank you to the man himself @shadow labs for the restock on this phase of the cycle.
Cycle update
@shadow labs Oil pinned Daily
25mg test e (spons)
40mg Primo
40mg Mast e (spons)
@shadow labs Peptides Pinned daily
1mg Mots-c
2mg SS31
8mg Klow
20mcg IGF1-LRF (Recovery)
4IU novorapid (preworkout)
2IU GH
@shadow labs Orals preworkout
20mg Anavar
Nutrition
Target is set at 9-10% body fat of a visual estimate. Currently about 16%
Diet is always very pretty simple for me that gives me a few options to choose from. Thanks to an old coach of mine for teaching me this way of setting up my diet. Keep in mind ‘/‘ means or. Example Chicken / (or) Fish
*Water : 4/5 liters per day*
*Pink salt :6-8g per day (weigh out & Spread across meals)*
*Workout Day Diet*
*Meal 1*
* 50g whey protein / 3 whole egg +200ml egg whites
* 70g oats / 50g cream of rice / 2 slice sourdough (100g)
* 1 banana / apple / 3 dates
* 100g berries
* 20g natural nut butter / raw nuts (leave if having eggs)
*Meal 2*
* 150g chicken breast / lean turkey breast / 200g white fish
* 150g white rice / 200g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 3*
* 150g chicken breast / lean turkey breast / 200g white fish
* 150g white rice / 200g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 4*
* 150g chicken breast / lean ground beef /200g salmon
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 5*
* 50g whey protein / 250g 0 fat greek yog mixed with scoop of whey
* 100g any berries
* 20g nut butter / raw nuts
* 20g 85%+ dark chocolate
**PRE/INTRA WORKOUT DRINK – Start sipping 15-20mins before the gym, finish during (1-1.5LTR water)**
> 10g BCAA/EAA
> 5g creatine monohydrate
> 6g citrulline malate or L-citrulline
> 3g taurine powder
> 30g carb powder (cyclic dextrin/dextrose/lucozade sport/Powerade/Gatorade)
*NON WORKOUT DAY DIET*
*Meal 1*
* 50g whey protein / 3 whole egg +200ml egg whites
* 70g oats / 50g cream of rice / 2 slice sourdough (100g)
* 100g berries
* 20g natural nut butter / raw nuts (leave if having eggs)
*Meal 2*
* 150g chicken breast / lean turkey breast / 200g white fish
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 3*
* 150g chicken breast / lean turkey breast / 200g white fish
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 4*
* 150g chicken breast / lean ground beef /200g salmon
* 50g pineapple / mango
* mixed salad of choice / 100g-150g mixed veggies
*Meal 5*
* 50g whey protein / 250g 0 fat greek yog mixed with scoop of whey
* 100g any berries / mango
* 20g nut butter / raw nuts
* 20g 85%+ dark chocolate
*NOTES*
> Choose *1 option from each bullet point*
> the **''/'' separates food choices* it means or (EG : Rice OR potato etc.)
> Eat meals in any order (unless stated otherwise)
> All food is *cooked weight* (unless stated otherwise)
> No added Sugar cordial as much as you desire
*GUT/SLEEP PROTOCOL*
*Daily Morning Remedy (upon waking – or 15mins before breakfast)*
> Mix all in 300–500ml water
> 10g glutamine powder
> 5g creatine monohydrate
> 1 serving of electrolytes
> 3g taurine powder
> 20ml lemon juice or juice of 1 lemon squeezed
> 20ml apple cider vinegar (with mother)
> 50ml pure aloe vera juice
*>Optional: no added sugar cordial/juice to flavor*
Training
Workout split -
Day 1: Push
Day 2: Pull
Day 3: Rest
Day 4: Legs
Day 5: Push / Pull (Target weaker muscles)
Day 6: Rest
Day 7: Rest
12k steps daily
For context t-shirt size is XL and currently sitting at 79kg
Absolutely hate winter and with that back injury lingering around, training and diet was not as sharp as I would have liked it to be.
First things first huge thank you to the man himself @shadow labs for the restock on this phase of the cycle.
Cycle update
@shadow labs Oil pinned Daily
25mg test e (spons)
40mg Primo
40mg Mast e (spons)
@shadow labs Peptides Pinned daily
1mg Mots-c
2mg SS31
8mg Klow
20mcg IGF1-LRF (Recovery)
4IU novorapid (preworkout)
2IU GH
@shadow labs Orals preworkout
20mg Anavar
Nutrition
Target is set at 9-10% body fat of a visual estimate. Currently about 16%
Diet is always very pretty simple for me that gives me a few options to choose from. Thanks to an old coach of mine for teaching me this way of setting up my diet. Keep in mind ‘/‘ means or. Example Chicken / (or) Fish
*Water : 4/5 liters per day*
*Pink salt :6-8g per day (weigh out & Spread across meals)*
*Workout Day Diet**Meal 1*
* 50g whey protein / 3 whole egg +200ml egg whites
* 70g oats / 50g cream of rice / 2 slice sourdough (100g)
* 1 banana / apple / 3 dates
* 100g berries
* 20g natural nut butter / raw nuts (leave if having eggs)
*Meal 2*
* 150g chicken breast / lean turkey breast / 200g white fish
* 150g white rice / 200g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 3*
* 150g chicken breast / lean turkey breast / 200g white fish
* 150g white rice / 200g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 4*
* 150g chicken breast / lean ground beef /200g salmon
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 5*
* 50g whey protein / 250g 0 fat greek yog mixed with scoop of whey
* 100g any berries
* 20g nut butter / raw nuts
* 20g 85%+ dark chocolate
**PRE/INTRA WORKOUT DRINK – Start sipping 15-20mins before the gym, finish during (1-1.5LTR water)**
> 10g BCAA/EAA
> 5g creatine monohydrate
> 6g citrulline malate or L-citrulline
> 3g taurine powder
> 30g carb powder (cyclic dextrin/dextrose/lucozade sport/Powerade/Gatorade)
*NON WORKOUT DAY DIET**Meal 1*
* 50g whey protein / 3 whole egg +200ml egg whites
* 70g oats / 50g cream of rice / 2 slice sourdough (100g)
* 100g berries
* 20g natural nut butter / raw nuts (leave if having eggs)
*Meal 2*
* 150g chicken breast / lean turkey breast / 200g white fish
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 3*
* 150g chicken breast / lean turkey breast / 200g white fish
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 4*
* 150g chicken breast / lean ground beef /200g salmon
* 50g pineapple / mango
* mixed salad of choice / 100g-150g mixed veggies
*Meal 5*
* 50g whey protein / 250g 0 fat greek yog mixed with scoop of whey
* 100g any berries / mango
* 20g nut butter / raw nuts
* 20g 85%+ dark chocolate
*NOTES*
> Choose *1 option from each bullet point*
> the **''/'' separates food choices* it means or (EG : Rice OR potato etc.)
> Eat meals in any order (unless stated otherwise)
> All food is *cooked weight* (unless stated otherwise)
> No added Sugar cordial as much as you desire
*GUT/SLEEP PROTOCOL**Daily Morning Remedy (upon waking – or 15mins before breakfast)*
> Mix all in 300–500ml water
> 10g glutamine powder
> 5g creatine monohydrate
> 1 serving of electrolytes
> 3g taurine powder
> 20ml lemon juice or juice of 1 lemon squeezed
> 20ml apple cider vinegar (with mother)
> 50ml pure aloe vera juice
*>Optional: no added sugar cordial/juice to flavor*
Training
Workout split -
Day 1: Push
Day 2: Pull
Day 3: Rest
Day 4: Legs
Day 5: Push / Pull (Target weaker muscles)
Day 6: Rest
Day 7: Rest
12k steps daily
For context t-shirt size is XL and currently sitting at 79kg
Attachments
I love that sugar free maple syrupAlright broski’s big update on this one.
Absolutely hate winter and with that back injury lingering around, training and diet was not as sharp as I would have liked it to be.
First things first huge thank you to the man himself @shadow labs for the restock on this phase of the cycle.
Cycle update
@shadow labs Oil pinned Daily
25mg test e (spons)
40mg Primo
40mg Mast e (spons)
@shadow labs Peptides Pinned daily
1mg Mots-c
2mg SS31
8mg Klow
20mcg IGF1-LRF (Recovery)
4IU novorapid (preworkout)
2IU GH
@shadow labs Orals preworkout
20mg Anavar
Nutrition
Target is set at 9-10% body fat of a visual estimate. Currently about 16%
Diet is always very pretty simple for me that gives me a few options to choose from. Thanks to an old coach of mine for teaching me this way of setting up my diet. Keep in mind ‘/‘ means or. Example Chicken / (or) Fish
*Water : 4/5 liters per day*
*Pink salt :6-8g per day (weigh out & Spread across meals)*
*Meal 1*
* 50g whey protein / 3 whole egg +200ml egg whites
* 70g oats / 50g cream of rice / 2 slice sourdough (100g)
* 1 banana / apple / 3 dates
* 100g berries
* 20g natural nut butter / raw nuts (leave if having eggs)
*Meal 2*
* 150g chicken breast / lean turkey breast / 200g white fish
* 150g white rice / 200g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 3*
* 150g chicken breast / lean turkey breast / 200g white fish
* 150g white rice / 200g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 4*
* 150g chicken breast / lean ground beef /200g salmon
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 5*
* 50g whey protein / 250g 0 fat greek yog mixed with scoop of whey
* 100g any berries
* 20g nut butter / raw nuts
* 20g 85%+ dark chocolate
**PRE/INTRA WORKOUT DRINK – Start sipping 15-20mins before the gym, finish during (1-1.5LTR water)**
> 10g BCAA/EAA
> 5g creatine monohydrate
> 6g citrulline malate or L-citrulline
> 3g taurine powder
> 30g carb powder (cyclic dextrin/dextrose/lucozade sport/Powerade/Gatorade)
*Meal 1*
* 50g whey protein / 3 whole egg +200ml egg whites
* 70g oats / 50g cream of rice / 2 slice sourdough (100g)
* 100g berries
* 20g natural nut butter / raw nuts (leave if having eggs)
*Meal 2*
* 150g chicken breast / lean turkey breast / 200g white fish
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 3*
* 150g chicken breast / lean turkey breast / 200g white fish
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 4*
* 150g chicken breast / lean ground beef /200g salmon
* 50g pineapple / mango
* mixed salad of choice / 100g-150g mixed veggies
*Meal 5*
* 50g whey protein / 250g 0 fat greek yog mixed with scoop of whey
* 100g any berries / mango
* 20g nut butter / raw nuts
* 20g 85%+ dark chocolate
*NOTES*
> Choose *1 option from each bullet point*
> the **''/'' separates food choices* it means or (EG : Rice OR potato etc.)
> Eat meals in any order (unless stated otherwise)
> All food is *cooked weight* (unless stated otherwise)
> No added Sugar cordial as much as you desire
*Daily Morning Remedy (upon waking – or 15mins before breakfast)*
> Mix all in 300–500ml water
> 10g glutamine powder
> 5g creatine monohydrate
> 1 serving of electrolytes
> 3g taurine powder
> 20ml lemon juice or juice of 1 lemon squeezed
> 20ml apple cider vinegar (with mother)
> 50ml pure aloe vera juice
*>Optional: no added sugar cordial/juice to flavor*
Training
Workout split -
Day 1: Push
Day 2: Pull
Day 3: Rest
Day 4: Legs
Day 5: Push / Pull (Target weaker muscles)
Day 6: Rest
Day 7: Rest
12k steps daily
For context t-shirt size is XL and currently sitting at 79kg
Kills a sweet toothI love that sugar free maple syrup
daymn big wide in the pic legendAlright broski’s big update on this one.
Absolutely hate winter and with that back injury lingering around, training and diet was not as sharp as I would have liked it to be.
First things first huge thank you to the man himself @shadow labs for the restock on this phase of the cycle.
Cycle update
@shadow labs Oil pinned Daily
25mg test e (spons)
40mg Primo
40mg Mast e (spons)
@shadow labs Peptides Pinned daily
1mg Mots-c
2mg SS31
8mg Klow
20mcg IGF1-LRF (Recovery)
4IU novorapid (preworkout)
2IU GH
@shadow labs Orals preworkout
20mg Anavar
Nutrition
Target is set at 9-10% body fat of a visual estimate. Currently about 16%
Diet is always very pretty simple for me that gives me a few options to choose from. Thanks to an old coach of mine for teaching me this way of setting up my diet. Keep in mind ‘/‘ means or. Example Chicken / (or) Fish
*Water : 4/5 liters per day*
*Pink salt :6-8g per day (weigh out & Spread across meals)*
*Meal 1*
* 50g whey protein / 3 whole egg +200ml egg whites
* 70g oats / 50g cream of rice / 2 slice sourdough (100g)
* 1 banana / apple / 3 dates
* 100g berries
* 20g natural nut butter / raw nuts (leave if having eggs)
*Meal 2*
* 150g chicken breast / lean turkey breast / 200g white fish
* 150g white rice / 200g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 3*
* 150g chicken breast / lean turkey breast / 200g white fish
* 150g white rice / 200g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 4*
* 150g chicken breast / lean ground beef /200g salmon
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 5*
* 50g whey protein / 250g 0 fat greek yog mixed with scoop of whey
* 100g any berries
* 20g nut butter / raw nuts
* 20g 85%+ dark chocolate
**PRE/INTRA WORKOUT DRINK – Start sipping 15-20mins before the gym, finish during (1-1.5LTR water)**
> 10g BCAA/EAA
> 5g creatine monohydrate
> 6g citrulline malate or L-citrulline
> 3g taurine powder
> 30g carb powder (cyclic dextrin/dextrose/lucozade sport/Powerade/Gatorade)
*Meal 1*
* 50g whey protein / 3 whole egg +200ml egg whites
* 70g oats / 50g cream of rice / 2 slice sourdough (100g)
* 100g berries
* 20g natural nut butter / raw nuts (leave if having eggs)
*Meal 2*
* 150g chicken breast / lean turkey breast / 200g white fish
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 3*
* 150g chicken breast / lean turkey breast / 200g white fish
* 100g white rice / pasta / 150g potato
* mixed salad of choice / 100g-150g mixed veggies
*Meal 4*
* 150g chicken breast / lean ground beef /200g salmon
* 50g pineapple / mango
* mixed salad of choice / 100g-150g mixed veggies
*Meal 5*
* 50g whey protein / 250g 0 fat greek yog mixed with scoop of whey
* 100g any berries / mango
* 20g nut butter / raw nuts
* 20g 85%+ dark chocolate
*NOTES*
> Choose *1 option from each bullet point*
> the **''/'' separates food choices* it means or (EG : Rice OR potato etc.)
> Eat meals in any order (unless stated otherwise)
> All food is *cooked weight* (unless stated otherwise)
> No added Sugar cordial as much as you desire
*Daily Morning Remedy (upon waking – or 15mins before breakfast)*
> Mix all in 300–500ml water
> 10g glutamine powder
> 5g creatine monohydrate
> 1 serving of electrolytes
> 3g taurine powder
> 20ml lemon juice or juice of 1 lemon squeezed
> 20ml apple cider vinegar (with mother)
> 50ml pure aloe vera juice
*>Optional: no added sugar cordial/juice to flavor*
Training
Workout split -
Day 1: Push
Day 2: Pull
Day 3: Rest
Day 4: Legs
Day 5: Push / Pull (Target weaker muscles)
Day 6: Rest
Day 7: Rest
12k steps daily
For context t-shirt size is XL and currently sitting at 79kg
@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths
