Approved Log My ongoing blast and cruise log

[Yuri1]

Log update: Sunday - Rest day

ELITE FIT FAM, hope everyone had killer and productive weekends.

Today is my second rest day off the week, just as crucial as my training days now as we get deeper into new training program and intensity is at an all time high.

As always adherence is still 100% with nutrition and steps at 10k - we will be getting close to wrapping up my first push phase in the next few weeks then cruise into a health phase

In total we’ve pushed body weight and size up about 16kg since my mini cut after shoulder surgery - very excited for the next push phase and I’m stll
In one now.

Endless thanks and praise to my brothers
@Raptor Labs @Raptor Rep as always - they have been the absolute pillars for myself since my shoulder surgery

Big love and thanks to EF FAM for the he continued support on my logs!

 

[abolone]

16kg up? bruhhhhhhhh.

diet on point
recovery on point
training on point
peds on point @Raptor Labs #1
log on point
seems its all paying off well brother keep it up man!

love it.

 

[Yuri1]

16kg up? bruhhhhhhhh.

diet on point
recovery on point
training on point
peds on point @Raptor Labs #1
log on point
seems its all paying off well brother keep it up man!

love it.

My bro

Yesssir we’re up 16kg since mini cut now thank you, really enjoying the whole thing and learning to train again form the ground up

Hope you doing amazing big fella

 

[the_alcatraz]

Log update: Sunday - Rest day

ELITE FIT FAM, hope everyone had killer and productive weekends.

Today is my second rest day off the week, just as crucial as my training days now as we get deeper into new training program and intensity is at an all time high.

As always adherence is still 100% with nutrition and steps at 10k - we will be getting close to wrapping up my first push phase in the next few weeks then cruise into a health phase

In total we’ve pushed body weight and size up about 16kg since my mini cut after shoulder surgery - very excited for the next push phase and I’m stll
In one now.

Endless thanks and praise to my brothers
@Raptor Labs @Raptor Rep as always - they have been the absolute pillars for myself since my shoulder surgery

Big love and thanks to EF FAM for the he continued support on my logs!

My bro

Yesssir we’re up 16kg since mini cut now thank you, really enjoying the whole thing and learning to train again form the ground up

Hope you doing amazing big fella

16kg up is insane bro
you got top genetics

 

[Yuri1]

16kg up is insane bro
you got top genetics

To kind bro you thank you - lots of love eating hahaha

 

[the_alcatraz]

To kind bro you thank you - lots of love eating hahaha

who dont love da easts?

 

[Raptor Rep]

Log update: Sunday - Rest day

ELITE FIT FAM, hope everyone had killer and productive weekends.

Today is my second rest day off the week, just as crucial as my training days now as we get deeper into new training program and intensity is at an all time high.

As always adherence is still 100% with nutrition and steps at 10k - we will be getting close to wrapping up my first push phase in the next few weeks then cruise into a health phase

In total we’ve pushed body weight and size up about 16kg since my mini cut after shoulder surgery - very excited for the next push phase and I’m stll
In one now.

Endless thanks and praise to my brothers
@Raptor Labs @Raptor Rep as always - they have been the absolute pillars for myself since my shoulder surgery

Big love and thanks to EF FAM for the he continued support on my logs!

your a beast my brother

 

[Yuri1]

your a beast my brother

 

[abolone]

<3!

 

[Yuri1]

log update: Wednesday - rest day

Elite Fitness Family, big mid week to all my brothers - hoping y’all killing the week so far and big thank you for all the love and support on my log each day!

today is my new rest day and check in day, we swapped them around keep the week more streamlined with my training block

had my check in, followed by light cardio and steps this morning - felt good doing it this way and a chance to get some movement in before my rest day meals.

push phase will be getting closer to a wrap up soon, and we’ll transition into a cruise and health phase before pushing back up again

massive thank you to all my EF bros who continue to contribute to my log daily, wry grateful for the support.

Big love to the absolute legends and my brothers for the amazing support daily, more then a lab they are true pillars of the Aussie community here!
@Raptor Labs @Raptor Rep

post cardio back shot, we’ve been thinking up through the shoulders a lot more now. Long long way to go and grow - but we starting to.

**Crazy to believe I started the year unable to use my arm or train for months, and now being able to grow. Super grateful for the chance and for the support @Raptor Labs @Raptor Rep means more to me then I can describe!

 

[ChewedSleek]

Rear delts and back are looking fucking unreal, bro!

 

[Raptor Rep]

log update: Wednesday - rest day

Elite Fitness Family, big mid week to all my brothers - hoping y’all killing the week so far and big thank you for all the love and support on my log each day!

today is my new rest day and check in day, we swapped them around keep the week more streamlined with my training block

had my check in, followed by light cardio and steps this morning - felt good doing it this way and a chance to get some movement in before my rest day meals.

push phase will be getting closer to a wrap up soon, and we’ll transition into a cruise and health phase before pushing back up again

massive thank you to all my EF bros who continue to contribute to my log daily, wry grateful for the support.

Big love to the absolute legends and my brothers for the amazing support daily, more then a lab they are true pillars of the Aussie community here!
@Raptor Labs @Raptor Rep

post cardio back shot, we’ve been thinking up through the shoulders a lot more now. Long long way to go and grow - but we starting to.

**Crazy to believe I started the year unable to use my arm or train for months, and now being able to grow. Super grateful for the chance and for the support @Raptor Labs @Raptor Rep means more to me then I can describe!

View attachment 161552

thats what im talking about god damn

 

[Yuri1]

Rear delts and back are looking fucking unreal, bro!

To kind bro thank you as always for the support hey!

 

[Yuri1]

thats what im talking about god damn

 

[ChewedSleek]

To kind bro thank you as always for the support hey!

Anytime, brother

 

[Yuri1]

Booom touchdown

I’ve got my hands on a new product dropping from the boys @Raptor Labs @Raptor Rep

Night Night - sleep aid

We all know a consistent and deep sleep is the pillar for recovery, so this comes as a warm welcome for myself

I’ll be running it for the next few weeks while keep an unbiased log to see how it gos, pretty excited giving the ingredients!

 

[the_alcatraz]

Booom touchdown

I’ve got my hands on a new product dropping from the boys @Raptor Labs @Raptor Rep

Night Night - sleep aid

We all know a consistent and deep sleep is the pillar for recovery, so this comes as a warm welcome for myself

I’ll be running it for the next few weeks while keep an unbiased log to see how it gos, pretty excited giving the ingredients!
View attachment 161690

@Raptor Labs Daymn top Team Raptor got the good sleep formula now bro
@Raptor Rep @Yuri1

 

[Raptor Rep]

Booom touchdown

I’ve got my hands on a new product dropping from the boys @Raptor Labs @Raptor Rep

Night Night - sleep aid

We all know a consistent and deep sleep is the pillar for recovery, so this comes as a warm welcome for myself

I’ll be running it for the next few weeks while keep an unbiased log to see how it gos, pretty excited giving the ingredients!
View attachment 161690

cant wait to see how you go with this and to get your feedback

 

[Yuri1]

@Raptor Labs Daymn top Team Raptor got the good sleep formula now bro
@Raptor Rep @Yuri1

Absolutely legends!

Thanks as always bro, you a weapon keeping up on everyone’s logs, true gentleman @the_alcatraz

 

[Yuri1]

cant wait to see how you go with this and to get your feedback

Heck yes bro, really appreciate it

 

[the_alcatraz]

Absolutely legends!

Thanks as always bro, you a weapon keeping up on everyone’s logs, true gentleman @the_alcatraz

legend for sure bro

 

[Yuri1]

log update: Tuesday - push

Elite Fit Fam, hope y’all weeks are kicking off amazing already

4am push session in the bank this morning, seen progressions across the board again this week, from load to execution.

Things are moving up quite fast over the last 12 weeks since upgrading to a new coach and program

nutrition is also at a all time high now, we’re pushing 900g of carbohydrates daily - with zero drop off in appetite or digestion

Extremely grateful to my brothers:
@Raptor Labs @Raptor Rep for all there help since my shoulder surgery - beyond thankful to be on the team.

Bit of a odd one here, but live it
Chicken, rice, banana, honey, dates.

 

[abolone]

log update: Tuesday - push

Elite Fit Fam, hope y’all weeks are kicking off amazing already

4am push session in the bank this morning, seen progressions across the board again this week, from load to execution.

Things are moving up quite fast over the last 12 weeks since upgrading to a new coach and program

nutrition is also at a all time high now, we’re pushing 900g of carbohydrates daily - with zero drop off in appetite or digestion

Extremely grateful to my brothers:
@Raptor Labs @Raptor Rep for all there help since my shoulder surgery - beyond thankful to be on the team.

Bit of a odd one here, but live it
Chicken, rice, banana, honey, dates.
View attachment 161784

rice
bananas
kale
apple
yum
what did you season with ?

 

[the_alcatraz]

log update: Tuesday - push

Elite Fit Fam, hope y’all weeks are kicking off amazing already

4am push session in the bank this morning, seen progressions across the board again this week, from load to execution.

Things are moving up quite fast over the last 12 weeks since upgrading to a new coach and program

nutrition is also at a all time high now, we’re pushing 900g of carbohydrates daily - with zero drop off in appetite or digestion

Extremely grateful to my brothers:
@Raptor Labs @Raptor Rep for all there help since my shoulder surgery - beyond thankful to be on the team.

Bit of a odd one here, but live it
Chicken, rice, banana, honey, dates.
View attachment 161784

Chicken and banana bro? U Animal

 

[Yuri1]

rice
bananas
kale
apple
yum
what did you season with ?

Bonus points for seeing the apple and kale

Yeah bro I use salt, cinnamon and a touch of ground coriander powder

 

[Yuri1]

log update: Wednesday - rest day

happy mid week my Elite Fit Brothers, hope everyone is smashing the week so far!

Massive shouts to the dream team that is @Raptor Labs @Raptor Rep as always, the boys are killing the game and creating a long lasting culture and community with the team they have created

Mid week check-in and rest day for me

Steps still remain at 10k on rest day

Calories still remain quite high in rest day currently, slight decrease dude to no need for the peri-workout nutrition

Quick mental and physical rest as a approach the second half of my training block for the week

body worth still tending up weekly, around 17kg mark since my surgery now

beyond excited about the journey so far from surgery and being completely immobilised to now in a position to be making the best progress to date - here’s hoping we can make me look like a lift 13 months form now

Thank you to everyone who’s taken the time to add value to my logs - big love!

 

[Raptor Rep]

log update: Tuesday - push

Elite Fit Fam, hope y’all weeks are kicking off amazing already

4am push session in the bank this morning, seen progressions across the board again this week, from load to execution.

Things are moving up quite fast over the last 12 weeks since upgrading to a new coach and program

nutrition is also at a all time high now, we’re pushing 900g of carbohydrates daily - with zero drop off in appetite or digestion

Extremely grateful to my brothers:
@Raptor Labs @Raptor Rep for all there help since my shoulder surgery - beyond thankful to be on the team.

Bit of a odd one here, but live it
Chicken, rice, banana, honey, dates.
View attachment 161784

odd or not it looks great id def eat it

 

[Yuri1]

log update: Thursday- arms

big love EF FAM!

Little healing stack top-up from legends, these peptides were a freaking blessing post shoulder surgery at the start of the year, and now I pop them back in when I find a little to much inflammation or pain creeping in

@Raptor Labs @Raptor Rep

 

[Yuri1]

odd or not it looks great id def eat it

 

[Yuri1]

log update: Saturday - pull

Happy Saturday my EF BROS, hope y’all have killer weekend ahead!

DREAM TEAM: @Raptor Labs @Raptor Rep


This is my current PWO meal - stacked with 7iu of rapid insulin.

Post meal stats:
990 calories ~ 43g protein ~ 200g carbs ~ 2g fat

Cream of rice, banana, dates, apple, cinnamon, whey, honey, salt.

 

[the_alcatraz]

log update: Saturday - pull

Happy Saturday my EF BROS, hope y’all have killer weekend ahead!

DREAM TEAM: @Raptor Labs @Raptor Rep


This is my current PWO meal - stacked with 7iu of rapid insulin.

Post meal stats:
990 calories ~ 43g protein ~ 200g carbs ~ 2g fat

Cream of rice, banana, dates, apple, cinnamon, whey, honey, salt.
View attachment 161901View attachment 161902

clean meals bro

 

[stevesmi]

log update: Saturday - pull

Happy Saturday my EF BROS, hope y’all have killer weekend ahead!

DREAM TEAM: @Raptor Labs @Raptor Rep


This is my current PWO meal - stacked with 7iu of rapid insulin.

Post meal stats:
990 calories ~ 43g protein ~ 200g carbs ~ 2g fat

Cream of rice, banana, dates, apple, cinnamon, whey, honey, salt.
View attachment 161901View attachment 161902

@Yuri1 those dates look interesting. and the bananas are also looking sweet! i like this setup a lot!

 

[2Thick]

log update: Saturday - pull

Happy Saturday my EF BROS, hope y’all have killer weekend ahead!

DREAM TEAM: @Raptor Labs @Raptor Rep


This is my current PWO meal - stacked with 7iu of rapid insulin.

Post meal stats:
990 calories ~ 43g protein ~ 200g carbs ~ 2g fat

Cream of rice, banana, dates, apple, cinnamon, whey, honey, salt.
View attachment 161901View attachment 161902

Nice mix of meals right here. You always make some good dishes. That looks like a nice sweet meal and some nice bananas. The cinnamon looks fantastic with it. @Yuri1

 

[Ulter]

log update: Saturday - pull

Happy Saturday my EF BROS, hope y’all have killer weekend ahead!

DREAM TEAM: @Raptor Labs @Raptor Rep


This is my current PWO meal - stacked with 7iu of rapid insulin.

Post meal stats:
990 calories ~ 43g protein ~ 200g carbs ~ 2g fat

Cream of rice, banana, dates, apple, cinnamon, whey, honey, salt.
View attachment 161901View attachment 161902

this is a really good meal you put together. @Yuri1 It's high carb but it's good for energy. I like it a lot.

 

[Yuri1]

@Yuri1 those dates look interesting. and the bananas are also looking sweet! i like this setup a lot!

So they are fresh medjool dates brother, they have a really rich and caramel taste and the texture and fiber is really mad

Hey I listen to the podcast with you and pigsy yesterday, really great dude!

 

[ROIDDERS]

log update: Saturday - pull

Happy Saturday my EF BROS, hope y’all have killer weekend ahead!

DREAM TEAM: @Raptor Labs @Raptor Rep


This is my current PWO meal - stacked with 7iu of rapid insulin.

Post meal stats:
990 calories ~ 43g protein ~ 200g carbs ~ 2g fat

Cream of rice, banana, dates, apple, cinnamon, whey, honey, salt.
View attachment 161901View attachment 161902

@Yuri we can always depend on you to put together some delicious looking meals. This is yet another one you gave me a good idea for a pre-workout tomorrow.

 

[ceo]

log update: Saturday - pull

Happy Saturday my EF BROS, hope y’all have killer weekend ahead!

DREAM TEAM: @Raptor Labs @Raptor Rep


This is my current PWO meal - stacked with 7iu of rapid insulin.

Post meal stats:
990 calories ~ 43g protein ~ 200g carbs ~ 2g fat

Cream of rice, banana, dates, apple, cinnamon, whey, honey, salt.
View attachment 161901View attachment 161902

Nobody put together better meals than you. This is looking fantastic. I love the mix of the bananas and the cinnamon. @Yuri1

 

[Yuri1]

@Yuri we can always depend on you to put together some delicious looking meals. This is yet another one you gave me a good idea for a pre-workout tomorrow.

Many thanks my brother, thanks as always for adding to my log

 

[Yuri1]

Nobody put together better meals than you. This is looking fantastic. I love the mix of the bananas and the cinnamon. @Yuri1

Ty my bro

 

[SteveMobsterG]

Food looks super healthy

 

[Yuri1]

Food looks super healthy

Cheers bro, heard you on the podcast with pigsy - killer work my dude!

 

[stevesmi]

So they are fresh medjool dates brother, they have a really rich and caramel taste and the texture and fiber is really mad

Hey I listen to the podcast with you and pigsy yesterday, really great dude!

i love me those frozen fresh apricots. but if i eat too many it doesn't go well lol

 

[ROIDDERS]

Many thanks my brother, thanks as always for adding to my log

much love from EF family

 

[ceo]

Ty my bro

bros EF respect

 

[Raptor Rep]

log update: Saturday - pull

Happy Saturday my EF BROS, hope y’all have killer weekend ahead!

DREAM TEAM: @Raptor Labs @Raptor Rep


This is my current PWO meal - stacked with 7iu of rapid insulin.

Post meal stats:
990 calories ~ 43g protein ~ 200g carbs ~ 2g fat

Cream of rice, banana, dates, apple, cinnamon, whey, honey, salt.
View attachment 161901View attachment 161902

hope you had a great weekend legend

 

[Yuri1]

log update: Tuesday - push

Elite Fit Fam, happy Tuesday my bros hope yall getting after it!

Dream Team: @Raptor Labs @Raptor Rep
As always, my brothers are doing incredible work for the Aussie underground community, true pillars in quality and service

Here a look at a Full Day Of Eating currently, we’re heading towards the end of my first push up phase since having tore my shoulder tendons off the bone at the start of the year - it’s been quite a journey but I’m super grateful to be here and it’s just the very start of a new chapter.

Full day of eating:
4900 calories
240g protein
900g carbohydrates
40g fat

1 - Pre workout
Cream of rice, whey, banana, dates, honey, cinnamon, potassium, salt.

2 - Intra workout shake
Coconut water, dextrose, salt, potassium.

3 - Post workout
Cream of rice, whey, banana, dates, honey, blueberries, cinnamon, salt.

4 - meal
Chicken, jasmine rice, pineapple, micronutrients.

5 - meal
Chicken, jasmine rice, pineapple, micronutrients.

6 - meal
Chicken, jasmine rice, pineapple, micronutrients.

7 - meal
Beef, jasmine rice, micronutrients.

8 - meal
Cream of rice, whey, blueberries, peanut butter, almond butter, salt.

my current post workout meal, this thing fils a 2ly container pretty snug

 

[Raptor Rep]

log update: Tuesday - push

Elite Fit Fam, happy Tuesday my bros hope yall getting after it!

Dream Team: @Raptor Labs @Raptor Rep
As always, my brothers are doing incredible work for the Aussie underground community, true pillars in quality and service

Here a look at a Full Day Of Eating currently, we’re heading towards the end of my first push up phase since having tore my shoulder tendons off the bone at the start of the year - it’s been quite a journey but I’m super grateful to be here and it’s just the very start of a new chapter.

Full day of eating:
4900 calories
240g protein
900g carbohydrates
40g fat

1 - Pre workout
Cream of rice, whey, banana, dates, honey, cinnamon, potassium, salt.

2 - Intra workout shake
Coconut water, dextrose, salt, potassium.

3 - Post workout
Cream of rice, whey, banana, dates, honey, blueberries, cinnamon, salt.

4 - meal
Chicken, jasmine rice, pineapple, micronutrients.

5 - meal
Chicken, jasmine rice, pineapple, micronutrients.

6 - meal
Chicken, jasmine rice, pineapple, micronutrients.

7 - meal
Beef, jasmine rice, micronutrients.

8 - meal
Cream of rice, whey, blueberries, peanut butter, almond butter, salt.

my current post workout meal, this thing fils a 2ly container pretty snug
View attachment 162038

as always great work legend, really admire your consistency

 

[ballin2504]

log update: Saturday - pull

Happy Saturday my EF BROS, hope y’all have killer weekend ahead!

DREAM TEAM: @Raptor Labs @Raptor Rep


This is my current PWO meal - stacked with 7iu of rapid insulin.

Post meal stats:
990 calories ~ 43g protein ~ 200g carbs ~ 2g fat

Cream of rice, banana, dates, apple, cinnamon, whey, honey, salt.
View attachment 161901View attachment 161902

@yuri1nice work big fella! It’s looking good

 

[Yuri1]

as always great work legend, really admire your consistency

 

[Yuri1]

@yuri1nice work big fella! It’s looking good

Thank you kindly sir

 

[the_alcatraz]

log update: Tuesday - push

Elite Fit Fam, happy Tuesday my bros hope yall getting after it!

Dream Team: @Raptor Labs @Raptor Rep
As always, my brothers are doing incredible work for the Aussie underground community, true pillars in quality and service

Here a look at a Full Day Of Eating currently, we’re heading towards the end of my first push up phase since having tore my shoulder tendons off the bone at the start of the year - it’s been quite a journey but I’m super grateful to be here and it’s just the very start of a new chapter.

Full day of eating:
4900 calories
240g protein
900g carbohydrates
40g fat

1 - Pre workout
Cream of rice, whey, banana, dates, honey, cinnamon, potassium, salt.

2 - Intra workout shake
Coconut water, dextrose, salt, potassium.

3 - Post workout
Cream of rice, whey, banana, dates, honey, blueberries, cinnamon, salt.

4 - meal
Chicken, jasmine rice, pineapple, micronutrients.

5 - meal
Chicken, jasmine rice, pineapple, micronutrients.

6 - meal
Chicken, jasmine rice, pineapple, micronutrients.

7 - meal
Beef, jasmine rice, micronutrients.

8 - meal
Cream of rice, whey, blueberries, peanut butter, almond butter, salt.

my current post workout meal, this thing fils a 2ly container pretty snug
View attachment 162038

big balling with that meal bro

 

[Yuri1]

big balling with that meal bro

My man thank you!

 

[the_alcatraz]

My man thank you!

u da bro

 

[Yuri1]

log update: Thursday - arms

Happy Thursday Elite Fit Fam, hope all my bros are having a killer week so far

DREAM TEAM @Raptor Labs @Raptor Rep
Thank you as always, they are setting the standard for the Aussie Underground.

4am arm and calf session in the bank this morning, killers session and took progression on all lifts again this week.

Food bump again for this week, taking me to a total of 950g of carbohydrates daily and just over 5000 calories on training days.

same as always for my PWO meal

Cream of rice, banana, whey, dates, blueberries, cinnamon, salt, honey.

 

[the_alcatraz]

log update: Thursday - arms

Happy Thursday Elite Fit Fam, hope all my bros are having a killer week so far

DREAM TEAM @Raptor Labs @Raptor Rep
Thank you as always, they are setting the standard for the Aussie Underground.

4am arm and calf session in the bank this morning, killers session and took progression on all lifts again this week.

Food bump again for this week, taking me to a total of 950g of carbohydrates daily and just over 5000 calories on training days.

same as always for my PWO meal

Cream of rice, banana, whey, dates, blueberries, cinnamon, salt, honey.
View attachment 162093

how much prtoein in that bro?

 

[Yuri1]

how much prtoein in that bro?

45g protein / 200g carbohydrate / 2g fat

 

[the_alcatraz]

45g protein / 200g carbohydrate / 2g fat

good mix bro i see you eat that high carb pump

 

[Raptor Rep]

log update: Thursday - arms

Happy Thursday Elite Fit Fam, hope all my bros are having a killer week so far

DREAM TEAM @Raptor Labs @Raptor Rep
Thank you as always, they are setting the standard for the Aussie Underground.

4am arm and calf session in the bank this morning, killers session and took progression on all lifts again this week.

Food bump again for this week, taking me to a total of 950g of carbohydrates daily and just over 5000 calories on training days.

same as always for my PWO meal

Cream of rice, banana, whey, dates, blueberries, cinnamon, salt, honey.
View attachment 162093

he doesnt fkn misss look at him go

 

[Yuri1]

he doesnt fkn misss look at him go

 

[Yuri1]

good mix bro i see you eat that high carb pump

All carbs baby

 

[the_alcatraz]

All carbs baby

carb high bro lol

 

[Yuri1]

log update: Sunday - rest day

Happy weekend my EVO FAMILY, hope y’all have had killer days

Dream Team @Raptor Labs @Raptor Rep
As always, can’t thank my brothers enough for all of the support daily!

Sunday is my second rest day of the week, followed by both my leg days - keeping me fresh as hell for the two biggest sessions of the training week block

Steps still stay at 10k, food still stays quite high currently on my rest days.

Getting ready to go into a cruise and health phase next week, excited to take a quick cruise phase so we can set up the next big push-up soon.

leg session and meal updates incoming Monday, enjoy the weekend my bros!

 

[the_alcatraz]

log update: Sunday - rest day

Happy weekend my EVO FAMILY, hope y’all have had killer days

Dream Team @Raptor Labs @Raptor Rep
As always, can’t thank my brothers enough for all of the support daily!

Sunday is my second rest day of the week, followed by both my leg days - keeping me fresh as hell for the two biggest sessions of the training week block

Steps still stay at 10k, food still stays quite high currently on my rest days.

Getting ready to go into a cruise and health phase next week, excited to take a quick cruise phase so we can set up the next big push-up soon.

leg session and meal updates incoming Monday, enjoy the weekend my bros!

powering the pump bro
rest it hard

 

[Yuri1]

powering the pump bro
rest it hard

Yesssssir!

 

[the_alcatraz]

Yesssssir!

i hear u doing 1000 carbs?

 

[Yuri1]

i hear u doing 1000 carbs?

Yesssir - sitting at about 950g on training days now

 

[Raptor Rep]

log update: Sunday - rest day

Happy weekend my EVO FAMILY, hope y’all have had killer days

Dream Team @Raptor Labs @Raptor Rep
As always, can’t thank my brothers enough for all of the support daily!

Sunday is my second rest day of the week, followed by both my leg days - keeping me fresh as hell for the two biggest sessions of the training week block

Steps still stay at 10k, food still stays quite high currently on my rest days.

Getting ready to go into a cruise and health phase next week, excited to take a quick cruise phase so we can set up the next big push-up soon.

leg session and meal updates incoming Monday, enjoy the weekend my bros!

always quality with you brother

 

[the_alcatraz]

Yesssir - sitting at about 950g on training days now

1000 carbs coming?

 

[Yuri1]

1000 carbs coming?

Haha hopefully, going into a cruse next week though brother so food will come down a tad I believe

 

[Yuri1]

always quality with you brother

 

[the_alcatraz]

Haha hopefully, going into a cruse next week though brother so food will come down a tad I believe

u push it to 1k carbs will be ef record bro

 

[Yuri1]

Log Update - Wednesday

Happy Wednesday my EVO FAMILY, wishing all of you killer days ahead!

My current post workout meal as always, my meal plan and accuracy with it is the same 7 days a week right now, I very much prefer to have a structured meal plan that doesn’t change. In the past I use to fit my macros daily and chop and change my meals day to day - but since swapping to a set meal plan I have had the most amount of success inside and outside of the gym because of it

meal as always is: cream or rice, whey, banana, dates, blueberries, honey, cinnamon, salt and my trust shot of Rapid Insulin thanks to my bros
@Raptor Labs @Raptor Rep

45g protein | 200g carbs | 2g fat

 

[the_alcatraz]

Log Update - Wednesday

Happy Wednesday my EVO FAMILY, wishing all of you killer days ahead!

My current post workout meal as always, my meal plan and accuracy with it is the same 7 days a week right now, I very much prefer to have a structured meal plan that doesn’t change. In the past I use to fit my macros daily and chop and change my meals day to day - but since swapping to a set meal plan I have had the most amount of success inside and outside of the gym because of it

meal as always is: cream or rice, whey, banana, dates, blueberries, honey, cinnamon, salt and my trust shot of Rapid Insulin thanks to my bros
@Raptor Labs @Raptor Rep

45g protein | 200g carbs | 2g fat
View attachment 162344

you need them carbs bro

 

[Yuri1]

you need them carbs bro

Feeling thick with them for sure bro

 

[Raptor Rep]

Log Update - Wednesday

Happy Wednesday my EVO FAMILY, wishing all of you killer days ahead!

My current post workout meal as always, my meal plan and accuracy with it is the same 7 days a week right now, I very much prefer to have a structured meal plan that doesn’t change. In the past I use to fit my macros daily and chop and change my meals day to day - but since swapping to a set meal plan I have had the most amount of success inside and outside of the gym because of it

meal as always is: cream or rice, whey, banana, dates, blueberries, honey, cinnamon, salt and my trust shot of Rapid Insulin thanks to my bros
@Raptor Labs @Raptor Rep

45g protein | 200g carbs | 2g fat
View attachment 162344

not surprised at your success brother

 

[Yuri1]

not surprised at your success brother

Only baby steps hahah , big thank you for your help so far

 

[abolone]

Yummmm

 

[Yuri1]

Yummmm

Ty big bro!

 

[abolone]

Ty big bro!

Food always looks on point man

 

[freakfit]

Log Update - Wednesday

Happy Wednesday my EVO FAMILY, wishing all of you killer days ahead!

My current post workout meal as always, my meal plan and accuracy with it is the same 7 days a week right now, I very much prefer to have a structured meal plan that doesn’t change. In the past I use to fit my macros daily and chop and change my meals day to day - but since swapping to a set meal plan I have had the most amount of success inside and outside of the gym because of it

meal as always is: cream or rice, whey, banana, dates, blueberries, honey, cinnamon, salt and my trust shot of Rapid Insulin thanks to my bros
@Raptor Labs @Raptor Rep

45g protein | 200g carbs | 2g fat
View attachment 162344

your food always looks elite!! following in the physique's footsteps

 

[Yuri1]

Food always looks on point man

Thanks my bro, honestly juts my normal daily meal preps but thank you

 

[Yuri1]

your food always looks elite!! following in the physique's footsteps

Big love my dude, massive compliment come from you always

 

[Yuri1]

Log Update - Sunday

Elite Fit Fam - happy Sunday to all my brothers and hope y’all have had killer weekends and getting ready for a fresh new week

Dream Team: @Raptor Labs @Raptor Rep
Kings of the Aussie underground!

Second rest day of my training week today and getting well rested for a massive leg session in the morning

steps remain at 10k on rest days still, carbs are and calories slightly reduce to to no need for my normal peri-workout nutrition

We’re going into a short health phase and cruise as of this week, give the body a quick break before we go into my second push-up phase

I’ll have full update this week with the game plan and slight adjustments to nutrition and training during this health phase

standard daily meal plan for me over here:
chicken, rice, greens, pineapple.

Huge advocate (for myself) of sticking to a daily structured meal plan 7 days - the consistency has paid dividends for daily predictions and has allowed us to push ky daily calories to over 5000 now, and for a small fella that’s a lot of food hahah

BIG LIOVE EF BROS!

 

[the_alcatraz]

Log Update - Sunday

Elite Fit Fam - happy Sunday to all my brothers and hope y’all have had killer weekends and getting ready for a fresh new week

Dream Team: @Raptor Labs @Raptor Rep
Kings of the Aussie underground!

Second rest day of my training week today and getting well rested for a massive leg session in the morning

steps remain at 10k on rest days still, carbs are and calories slightly reduce to to no need for my normal peri-workout nutrition

We’re going into a short health phase and cruise as of this week, give the body a quick break before we go into my second push-up phase

I’ll have full update this week with the game plan and slight adjustments to nutrition and training during this health phase

standard daily meal plan for me over here:
chicken, rice, greens, pineapple.

Huge advocate (for myself) of sticking to a daily structured meal plan 7 days - the consistency has paid dividends for daily predictions and has allowed us to push ky daily calories to over 5000 now, and for a small fella that’s a lot of food hahah

BIG LIOVE EF BROS!

View attachment 162472

this is pretty godo bro
how you doing it so well

 

[Yuri1]

this is pretty godo bro
how you doing it so well

Just kicking along my bro, but loving it and the support of you and the whole EF crew!!!

 

[SteveMobsterG]

Many of the more successful logs do well with structured meal prep

 

[Yuri1]

Many of the more successful logs do well with structured meal prep

it’s helped me heaps brother

Hope you doing well my man!

 

[stevesmi]

Log Update - Sunday

Elite Fit Fam - happy Sunday to all my brothers and hope y’all have had killer weekends and getting ready for a fresh new week

Dream Team: @Raptor Labs @Raptor Rep
Kings of the Aussie underground!

Second rest day of my training week today and getting well rested for a massive leg session in the morning

steps remain at 10k on rest days still, carbs are and calories slightly reduce to to no need for my normal peri-workout nutrition

We’re going into a short health phase and cruise as of this week, give the body a quick break before we go into my second push-up phase

I’ll have full update this week with the game plan and slight adjustments to nutrition and training during this health phase

standard daily meal plan for me over here:
chicken, rice, greens, pineapple.

Huge advocate (for myself) of sticking to a daily structured meal plan 7 days - the consistency has paid dividends for daily predictions and has allowed us to push ky daily calories to over 5000 now, and for a small fella that’s a lot of food hahah

BIG LIOVE EF BROS!

View attachment 162472

@Yuri this is a simple meal you put together. but it is delicous and healthy! another excellent one

 

[Ulter]

Log Update - Sunday

Elite Fit Fam - happy Sunday to all my brothers and hope y’all have had killer weekends and getting ready for a fresh new week

Dream Team: @Raptor Labs @Raptor Rep
Kings of the Aussie underground!

Second rest day of my training week today and getting well rested for a massive leg session in the morning

steps remain at 10k on rest days still, carbs are and calories slightly reduce to to no need for my normal peri-workout nutrition

We’re going into a short health phase and cruise as of this week, give the body a quick break before we go into my second push-up phase

I’ll have full update this week with the game plan and slight adjustments to nutrition and training during this health phase

standard daily meal plan for me over here:
chicken, rice, greens, pineapple.

Huge advocate (for myself) of sticking to a daily structured meal plan 7 days - the consistency has paid dividends for daily predictions and has allowed us to push ky daily calories to over 5000 now, and for a small fella that’s a lot of food hahah

BIG LIOVE EF BROS!

View attachment 162472

these meals are looking outstanding! you are doing some good food and having fun doing it. that is what i love about you @Yuri1

 

[ceo]

it’s helped me heaps brother

Hope you doing well my man!

bros hell yeah! @Yuri1 My wife food preps for me all the time. She is the best.

 

[ROIDDERS]

it’s helped me heaps brother

Hope you doing well my man!

@Yuri1 meal prepping is what separates the pretenders from the winners. It's absolutely essential. I'm glad that you agree and you're hitting it hard.

 

[Yuri1]

these meals are looking outstanding! you are doing some good food and having fun doing it. that is what i love about you @Yuri1

thanks as always sir

 

[Yuri1]

bros hell yeah! @Yuri1 My wife food preps for me all the time. She is the best.

Amazing!

 

[Yuri1]

@Yuri1 meal prepping is what separates the pretenders from the winners. It's absolutely essential. I'm glad that you agree and you're hitting it hard.

Absolutely, thanks as always for commenting sir

 

[2Thick]

Log Update - Sunday

Elite Fit Fam - happy Sunday to all my brothers and hope y’all have had killer weekends and getting ready for a fresh new week

Dream Team: @Raptor Labs @Raptor Rep
Kings of the Aussie underground!

Second rest day of my training week today and getting well rested for a massive leg session in the morning

steps remain at 10k on rest days still, carbs are and calories slightly reduce to to no need for my normal peri-workout nutrition

We’re going into a short health phase and cruise as of this week, give the body a quick break before we go into my second push-up phase

I’ll have full update this week with the game plan and slight adjustments to nutrition and training during this health phase

standard daily meal plan for me over here:
chicken, rice, greens, pineapple.

Huge advocate (for myself) of sticking to a daily structured meal plan 7 days - the consistency has paid dividends for daily predictions and has allowed us to push ky daily calories to over 5000 now, and for a small fella that’s a lot of food hahah

BIG LIOVE EF BROS!

View attachment 162472

Nice job on the structured meal planning for sure. The chicken and rice really go well together. It's a simple yet effective one. Also good job on the steps 10,000 is not bad even on rest days. @Yuri1

 

[Yuri1]

Nice job on the structured meal planning for sure. The chicken and rice really go well together. It's a simple yet effective one. Also good job on the steps 10,000 is not bad even on rest days. @Yuri1

Many thanks as always my brother- always appreciate your input into my logs

 

[ballin2504]

Log Update - Sunday

Elite Fit Fam - happy Sunday to all my brothers and hope y’all have had killer weekends and getting ready for a fresh new week

Dream Team: @Raptor Labs @Raptor Rep
Kings of the Aussie underground!

Second rest day of my training week today and getting well rested for a massive leg session in the morning

steps remain at 10k on rest days still, carbs are and calories slightly reduce to to no need for my normal peri-workout nutrition

We’re going into a short health phase and cruise as of this week, give the body a quick break before we go into my second push-up phase

I’ll have full update this week with the game plan and slight adjustments to nutrition and training during this health phase

standard daily meal plan for me over here:
chicken, rice, greens, pineapple.

Huge advocate (for myself) of sticking to a daily structured meal plan 7 days - the consistency has paid dividends for daily predictions and has allowed us to push ky daily calories to over 5000 now, and for a small fella that’s a lot of food hahah

BIG LIOVE EF BROS!

View attachment 162472

@Yuri1 great work and dedication man. Calories over 5 k is a lot of food when eating clean. Nice work man.

 

[Yuri1]

@Yuri1 great work and dedication man. Calories over 5 k is a lot of food when eating clean. Nice work man.

thank you sir

 

[Raptor Rep]

Log Update - Sunday

Elite Fit Fam - happy Sunday to all my brothers and hope y’all have had killer weekends and getting ready for a fresh new week

Dream Team: @Raptor Labs @Raptor Rep
Kings of the Aussie underground!

Second rest day of my training week today and getting well rested for a massive leg session in the morning

steps remain at 10k on rest days still, carbs are and calories slightly reduce to to no need for my normal peri-workout nutrition

We’re going into a short health phase and cruise as of this week, give the body a quick break before we go into my second push-up phase

I’ll have full update this week with the game plan and slight adjustments to nutrition and training during this health phase

standard daily meal plan for me over here:
chicken, rice, greens, pineapple.

Huge advocate (for myself) of sticking to a daily structured meal plan 7 days - the consistency has paid dividends for daily predictions and has allowed us to push ky daily calories to over 5000 now, and for a small fella that’s a lot of food hahah

BIG LIOVE EF BROS!

View attachment 162472

big advocate for it to brother it be life changing

 

[Ulter]

thanks as always sir

EF family respect