Approved Log My Body Composition + Cycle Log

[nathanwhit44]

Shout out to Gearmaniac for introducing me to EliteFitness Forum.

Gents, I've been training on and off over the years but have taken my training more seriously over the past year now. Im at the gym 4 days a week and have really started to watch what I eat as I was a bit off track before. I think this log will be great as it will keep me accountable. I want to make some serious changes to my body composition.

I have done 2 cycles in the past that consisted of test e and anavar.

I'm 34 years old. Currently 79kgs and 177cm tall. I will be eating prepped meals of about 2800 cals a day. Currently eating is not being accounted (but still clean). This will change when on cycle as I will be on about 2800 cals.

The last time I did a cycle was 1 year ago.

I'm thinking of stacking test e and tbol for 12 to 14 weeks.

I will post my training, foods and photos on this log.

Stay tuned and please give me feedback and advice.

 

[MUSTANG_18]

Shout out to Gearmaniac for introducing me to EliteFitness Forum.

Gents, I've been training on and off over the years but have taken my training more seriously over the past year now. Im at the gym 4 days a week and have really started to watch what I eat as I was a bit off track before. I think this log will be great as it will keep me accountable. I want to make some serious changes to my body composition.

I have done 2 cycles in the past that consisted of test e and anavar.

I'm 34 years old. Currently 79kgs and 177cm tall. I will be eating prepped meals of about 2800 cals a day. Currently eating is not being accounted (but still clean). This will change when on cycle as I will be on about 2800 cals.

The last time I did a cycle was 1 year ago.

I'm thinking of stacking test e and tbol for 12 to 14 weeks.

I will post my training, foods and photos on this log.

Stay tuned and please give me feedback and advice.

@nathanwhit44 welcome to the EF family happy to see you

on the cycle, you are thinking of test and tbol or are going to do it?
250mgs test with 30mgs tbol thats a good stack

on the sharing part

DIET TRAINING share
diet, please share actual foods meals and when you eat them
training, please share training we need to see reps sets and exercises as you Go not once
cardio share it
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
please list supps you take

pictures
pls share pictures of you face blurred
share supplement pictures
share pics of your meals
share pics of your training
share pics of your GEAR thats hot

and overall share more and share often

 

[stevesmi]

nice start to this log you are definitely in your prime time to take advantage

 

[nathanwhit44]

Thanks for the welcome guys.

Todays workout:

Chest & Triceps
Push-ups: 10 sets of 10-12 reps
Dumbbell Bench Press: 4 sets of 8-12 reps 90kgs (heaviest)
Incline Dumbbell : 4 sets of 10-12 reps 30kg DBs
Peck Deck: 4 sets of 10-12 reps 35kgs
Ropes Extentions: 4 sets of 10-12 reps 30kgs
Bar Push downs: 4 sets of 10-12 reps 30kgs
Dips: 4 sets of 12- 14 reps

 

[nathanwhit44]

Some of my foods. Not the best but will change once I jump on my cycle.

Double shot pre-workout

Snack

Lunch

 

[nathanwhit44]

My current weight:

 

[nathanwhit44]

 

[nathanwhit44]

This is my proposed cycle:

14 week cycle
Week 1 to 6 Tbol 50mg everyday
Week 1 to 14 Test E 500mg (250mg Sunday and 250mg Wednesday)
Week 10 to 14 Anavar 60mg everyday
Week 1 to 14 take Anastrazole 1/2 tablet every second day.

Once the cycle is finished wait 2 weeks after my last pin... then start PCT.

Nolvadex
Week 17-18: 40mg per day for 2 weeks
Week 19-20: 20mg per day for 2 weeks

Question: Shall I take the Test E or swap it for Sustanon 250?

 

[nathanwhit44]

This is my proposed eating plan:

Breakfast:
4 eggs
100g lean mince
20g nuttelex

1 banana before training
Bcaas, Creatine during training
Post training top juice shake 1

Meal 2:
150g grilled chicken
200g brown rice

Meal 3:
150g grilled chicken
1/2 avocado
100g white rice

Snack: some fruit
Some rice cakes with peanut butter and honey

Meal 4:
200g lean mince beef
250g sweet potato

Meal 5:
2 scoops of protein
1 tablespoon peanut butter

 

[SteveMobsterG]

This is my proposed cycle:

14 week cycle
Week 1 to 6 Tbol 50mg everyday
Week 1 to 14 Test E 500mg (250mg Sunday and 250mg Wednesday)
Week 10 to 14 Anavar 60mg everyday
Week 1 to 14 take Anastrazole 1/2 tablet every second day.

Once the cycle is finished wait 2 weeks after my last pin... then start PCT.

Nolvadex
Week 17-18: 40mg per day for 2 weeks
Week 19-20: 20mg per day for 2 weeks

Question: Shall I take the Test E or swap it for Sustanon 250?

Why 60mg? 50mg works well for 90+ percent of users

 

[nathanwhit44]

Why 60mg? 50mg works well for 90+ percent of users

No particular reason, I've done 60mg before and was happy with it.

 

[nathanwhit44]

If you think its a better choice to do 50mg, happy to do it that.

 

[JasonPriest]

I think this setup is pretty good
i think var 40-50mgs is good if its quality

 

[BodyMonster34]

bro you will get good results
but why not tren just curious

 

[Quadsweep]

i would stick with test E
sustanon more for trt or long term cruising

 

[Austin316]

oh you definitely will do great on this stack
the only thing is pct you need to add hcgenerate

 

[sambee38]

gonna be a great cycle I'm looking forward to following this
keep us updated and keep up the good work

 

[BookerTNY]

good start with the diet have been eating like this all along
or is this something you just recently got into

 

[Arabian]

might want to look into some time restricted eating
that will go a long way with your physique

 

[wootoom]

definitely adding some fasting to this
you'll get good results and you'll burn a lot of fat

 

[Vadim Fedorov]

your anavar is legit?
then 40mgs will be a good dose

 

[2Thick]

you should do your log the way you want
it's for you and for nobody else

 

[e2]

looking forward to seeing you slam this log hard
we're going to get you the best body of your life

 

[nathanwhit44]

bro you will get good results
but why not tren just curious

I do want to jump on Tren. Maybe next cycle.

 

[nathanwhit44]

good start with the diet have been eating like this all along
or is this something you just recently got into

my eating is usually pretty good but I want to clean it up more.

 

[nathanwhit44]

your anavar is legit?
then 40mgs will be a good dose

Yeah it's Quintrex. Very happy with the quality.

 

[nathanwhit44]

Light breakfast today

 

[nathanwhit44]

Snack

 

[nathanwhit44]

Lunch

 

[nathanwhit44]

Back

Deadlifts: 4 sets of 6-8 proper form start at 60kgs and work way up to 100kgs

Pull-ups : 3 sets of as many reps as you can

Bent-over Rows: barbell or dumbbells 3 sets of 8-10 reps stick to 60kgs

Lat Pulldowns: lat pulldown machine set 1 60kgs set 2 70kgs set 3 90kgs or resistance bands, 3 sets of 10-12 reps.

Seated Cable Rows: rowing machine, 3 sets of 10-12 reps. Set 1 70kgs set 2 80 kgs set 3 90 kgs

 

[MasonicBodybuilder]

Looking forward to following along. Getting your food tracked will definitely help.

 

[ballin2504]

Nice start to the log

 

[nathanwhit44]

Thanks!!

Todays LEGS day:

1. Squats: 3 sets of 10 reps 1)50kgs, 2)70kgs, 3)80kgs
2. Lunges: 3 sets of 12 reps per leg
3. Deadlifts: 3 sets of 8 reps 1)70kgs 2)90kgs 3)110kgs
4. Leg Press: 3 sets of 12 reps 1)100kgs 2)150kgs 3)175kgs
5. Calf Raises: 3 sets of 15 reps 25kgs

 

[nathanwhit44]

 

[the_alcatraz]

Thanks!!

Todays LEGS day:

1. Squats: 3 sets of 10 reps 1)50kgs, 2)70kgs, 3)80kgs
2. Lunges: 3 sets of 12 reps per leg
3. Deadlifts: 3 sets of 8 reps 1)70kgs 2)90kgs 3)110kgs
4. Leg Press: 3 sets of 12 reps 1)100kgs 2)150kgs 3)175kgs
5. Calf Raises: 3 sets of 15 reps 25kgs

good leg day @nathanwhit44 pumped i bet

View attachment 144186

clean sushi there careful with raw fish
you got some pics of you face blurred for us?

 

[Noah Wixx]

Welcome nice start with the log.

 

[Tiger Salman Khan]

View attachment 144186

@nathanwhit44 good food pics buddy.......

 

[nathanwhit44]

Today's workout was Arms. Had to do a quick one as work was absolutely crazy.

1. Bicep curls: 3 sets 8-12 reps. 15kg 17.5kg 22kg

2. Tricep dips: Start with 3 sets of 10-15 reps.

3. Push-ups: Begin. 3 sets 8-12 reps

4. Hammer curls: 3 sets of 8-12 reps. 15kg 17.5kg 22kg

5. Cable work triceps and biceps

 

[MUSTANG_18]

Today's workout was Arms. Had to do a quick one as work was absolutely crazy.

1. Bicep curls: 3 sets 8-12 reps. 15kg 17.5kg 22kg

2. Tricep dips: Start with 3 sets of 10-15 reps.

3. Push-ups: Begin. 3 sets 8-12 reps

4. Hammer curls: 3 sets of 8-12 reps. 15kg 17.5kg 22kg

5. Cable work triceps and biceps

View attachment 144285
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@nathanwhit44 good hammers the training HOT
i wouldnt eat the chips you got there though, better get more yams etc
meal pics HOT stay sharing

 

[stevesmi]

looks like a nice little Mexican dish to me

 

[SteveMobsterG]

Not a fan of those drinks

 

[nathanwhit44]

Not a fan of those drinks

Yeah it was a timing thing... I just had to get something in.

 

[nathanwhit44]

My Chest Day today!

1. Push-ups: 3 sets of 10-12 reps
2. Barbell bench press: 4 sets of 8-10 reps 40kg 60kg 80kg 80kg
3. Dumbbell incline press: 3 sets of 10-12 reps 25kg 30kg 35kg
4. Dumbbell flyes: 3 sets of 10-12 reps 17.5kg consistent
5. Cable chest press: 3 sets of 10-12 reps 15kg consistent
6. Chest dips: 3 sets of 8-10 reps

 

[Quadsweep]

not a bad workout at all

 

[BodyMonster34]

bro inch up the volume a little bit

 

[JasonPriest]

I like this workout it's precise and on point

 

[wootoom]

definitely targeting the muscle fibers with this one

 

[Vadim Fedorov]

I bet you had a nice burn on this training

 

[2Thick]

keep up with the splits its building good consistency

 

[e2]

keep up the good work man!

 

[Ulter]

i love what you are doing man keep it up!

 

[chesty]

training sessions are on point and targeted I like it

 

[ROIDDERS]

definitely keeping things fun and interesting

 

[ceo]

Bros keep up the good work we love to read your updates

 

[MasonicBodybuilder]

That extra chicken is a must!

 

[nathanwhit44]

Massive Back workout for me! Had some amazing pumps.

1. Pull-ups: 3 sets of 8-12 reps
2. row machine : 3 sets of 10-12 reps 60kgs 80kgs 90kgs
3. Lat pulldowns: 3 sets of 10-12 reps 70kg 70kg 80kg
4. Seated cable rows: 3 sets of 10-12 reps 70kg consistent
5. Deadlifts: 3 sets of 8-10 reps 60kg 80kg 90kg

 

[nathanwhit44]

 

[nathanwhit44]

 

[nathanwhit44]

 

[ballin2504]

Great updates

 

[the_alcatraz]

Massive Back workout for me! Had some amazing pumps.

1. Pull-ups: 3 sets of 8-12 reps
2. row machine : 3 sets of 10-12 reps 60kgs 80kgs 90kgs
3. Lat pulldowns: 3 sets of 10-12 reps 70kg 70kg 80kg
4. Seated cable rows: 3 sets of 10-12 reps 70kg consistent
5. Deadlifts: 3 sets of 8-10 reps 60kg 80kg 90kg

View attachment 144409

View attachment 144411

View attachment 144413

@nathanwhit44 looking real good on the training

and the meals NICE and clean
what kind of fish is that with the eye there?

and any pics of you face blurred on the update?

 

[nathanwhit44]

what kind of fish is that with the eye there?

thats a Snapper

 

[nathanwhit44]

I had great leg workout today!

1. Squats: 3 sets of 10-12 reps 60kg 80kg 80kg
2. Lunges: 3 sets of 10-12 reps per leg
3. Deadlifts: 3 sets of 8-10 reps 60kg 80kg 90kg
4. Leg Press: 3 sets of 10-12 reps 80kg 100kg 160kg
5. Calf Raises: 3 sets of 15-20 reps consistent 30kgs

 

[nathanwhit44]

 

[25homes]

Food looks good

 

[MUSTANG_18]

I had great leg workout today!

1. Squats: 3 sets of 10-12 reps 60kg 80kg 80kg
2. Lunges: 3 sets of 10-12 reps per leg
3. Deadlifts: 3 sets of 8-10 reps 60kg 80kg 90kg
4. Leg Press: 3 sets of 10-12 reps 80kg 100kg 160kg
5. Calf Raises: 3 sets of 15-20 reps consistent 30kgs

View attachment 144451View attachment 144452View attachment 144453View attachment 144454View attachment 144455

@nathanwhit44 work out looks perfect today
and meals the blurry one in middle is a steak right?

 

[SteveMobsterG]

@nathanwhit44 work out looks perfect today
and meals the blurry one in middle is a steak right?

They're all blurry... take a sec to focus

 

[stevesmi]

food looks terrific wow just got better and better

 

[Tiger Salman Khan]

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@nathanwhit44 Food is simply amazing man.........

 

[Arabian]

Those are some good looking fish enjoy

 

[BookerTNY]

whole fish is very delicious

 

[sambee38]

that is some very interesting looking food

 

[Austin316]

me on a stick OS tastes better I don't know why

 

[Quadsweep]

keep up the good work my man

 

[BodyMonster34]

bro Snapper over there looks different than in America

 

[JasonPriest]

whole fish definitely you can do it all even the bones you can throw in some broth

 

[Zyglamail]

I like that you're cooking the fish like that the head has a lot of meat

 

[Shrine]

make sure you keep updating us with delicious food pictures

 

[caligirl85]

get your training sessions in the books as well this weekend

 

[zedhed]

good to hear you had a good workout keep it up

 

[ballin2504]

That’s some good looking food

 

[25homes]

I love the drink

 

[nathanwhit44]

 

[the_alcatraz]

View attachment 144658

@nathanwhit44 you look great
lean and tight, big arms and shoulders you're a beast bro
how about diet training update?

 

[stevesmi]

a nice update man it's definitely coming together

 

[nathanwhit44]

Arms for today....

1. Bicep Curls: 3 sets of 10-12 reps 15kg 25kg 30kg
2. Tricep Dips: 3 sets of 10-12 reps
3. Hammer Curls: 3 sets of 10-12 reps 17.5kg 20kg 25kg
4. Skull Crushers: 3 sets of 10-12 reps 30kg consistent
5. Reverse Curls: 3 sets of 10-12 reps 20kg consistent
6. Overhead Tricep Extensions: 3 sets of 10-12 reps cable comfortable weight

 

[SteveMobsterG]

Two inches off the waist and you'll look transformed

 

[nathanwhit44]

 

[e2]

looks really good man keep it going

 

[2Thick]

lots of fun looking food that you have there

 

[Vadim Fedorov]

I'm a big fan of changing up your meals

 

[wootoom]

nice job man perfect on the grill

 

[JasonPriest]

I like how you cut them up in smaller pieces

 

[BodyMonster34]

bro nice workouts you hit those arms like a madman

 

[Quadsweep]

I bet you had some crazy good pumps

 

[25homes]

View attachment 144658

Good work

 

[Ulter]

a nice job man is that some sort of pork or is it red meat?

 

[chesty]

Share a recipe of how you're cooking them on the grill

 

[ROIDDERS]

that looks like a piece of fish to me looks really good

 

[ceo]

Bros we want to see you succeed keep up the good work and yummy food