I ate about 4000 per day of chicken rice and tuna with salads and vegetables. I hit it hard 3x a week and I did 3x45 on the elliptical per week with 2 hours of light swimming thrown in to boot.
Dont get me wrong, I am a turd with 30ish%bf(I was about 33-35 before) so I am the absolute worst person to look at. I also ramped up my TRT dose from 50 2x a week to 200 2x a week with arimidex EOD .25 and HCG 250IU EOD.
Flat bench 235x10 x2 sets with 2 sets of 300x10 on a hammer strength machine
540 squats 2 sets x 10 not deep/low
300 on deads 2 sets of 5
curls were 2 sets of 50x5 and 2-3 sets of 35x10 per hand
rows were on a machine 4 sets of 300x15 on my best days usually 3 sets.
Now I am running t3@100mcg and forged burner with amazing results. I am trying to wrap this up in the next 4-6 months and post beginning to end results. Better living though modern pharmacology I says.