Approved Log MY TESTOSTERONE TRENBOLONE ANAVAR GH CYCLE LOG

[Placeboeffect94]

Hello ,

I am newbie here. I live in Europe .
I lifted naturally from 16-26 yo . And then i did 2 incomplete cycles and 1 full cycle in 3 years . Currently i am at 6 feet 3 205 pounds at 15 % body fat .
Cycle history :
First cycle for bulk : Test enanthate - deca - dianabol ( i had deca dick problem and stopped DECA e on week 5 , i injected testosterone a few weeks after that until i got rid of Deca Dick )
2nd cycle for lean bulk : Test enathate 500 mgs - tren enathate 350 mgs 1-4 weeks ( i stopped taking tren at the 4th week due to bad side effects ) - gh 3 iu / day. Basically i ran testosterone and gh for a few months . First 2 cycles were total failure. I only increased my strength and added some non remarkable muscle mass .
3rd cycle for cut : Sustanon 500 mgs 1-12 weeks - masteron 400 mgs week 1-12 - tren acetate 300 mgs between 4th and 8th week ( i stopped after 4 weeks , i got very bad mood from high dose of trenbolone ) - clen starting at 50 mg - 75 mg - 75 mg -100 mg - 100 mgs from week 1-5 2 weeks off from clen then at 100 mgs from week 8-12 - winstrol 30 mgs from week 6 to 12 - anavar 30 mgs from 2nd to 5th week - gh 3 iu fasted in the morning . I actually god rid of around 8 percent body fat with my 3rd cycle and added some lean muscle to chest , shoulders , back and arms . I lacked a good , experienced coach to guide me through the cycles. I lost some of the muscle mass that i added on the 3rd cycle after the cycle up to now. I also need some tips regarding how to keep most of the gains between the cycles ( i keep eating high protein and not miss a single workout between cycles of course ). But overall 3rd cycle changed my body composition remarkably.
For my next cycle , will grind to add 17 pounds of clean mass with as little fat as possible , no bloating , no fake size with water retention hopefully.My next planned bulk cycle :
Testo enathate 500 mgs 1-12 weeks
Tren enathate 200 mgs ( higher doses give me bad sides ) 1-10 weeks. I still try to find my sweet spot dosage for tren after not completing my previous cycles . I like the high libido , confidence , aggression , lean mass and strength gains from trenbolone and i do not intend to quit taking it despite my bad past experiences with mental side effects ( it made me lathergic and depressed at high doses , first 3 weeks i felt amazing and problems started from 4th week on ) and insomnia.
Anavar 20 mgs per day 1-8 weeks
Lantus 20 iü ( may increase or decrease according to blood glucose levels weekly ). I consider excluding this one as a result of warnings from experineced members on this forum.
Gh 3 iü 2 injections 1,5 iü in the morning fasted , 1,5 iu 45 minutes before workout )
I do push pull legs , work out 6 days a week with 1 day off . I train abs twice a week. And cardio around 40 minutes at least 4 days a week . Inclined walk at 3 mph on treadmill. I do progressive overload , trying to up the rep or weight lifted each week.
Push 1 All sets to failure
Bench press 3 sets 8-12 reps
Incline dumbell press 4 sets 8-12 reps
Dips 3 sets to failure
Dumbell fly 4 sets 12-15 reps
Smith Machine Shoulder Press 3 sets 12-15 reps
Cuffed Cable Lateral Rises 3 sets 12-15 reps
Dumbell Rear Delt Fly 4 sets first 2 sets 10-12 reps last 2 sets 12-15 reps
Overhead Triceps Extention 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-12 reps
Reverse Grip Pushdown 4 sets 10-15 reps
Pull 1 All sets to failure
Lat Pulldown 3 sets 8-12 reps
One Arm Machine Row 4 sets 8-12 reps
Barbell Row 4 sets 10-15 reps
One Arm Lat Pulldown 3 sets 12-15 reps
Straight Arm Rope Pulldown 4 sets 12-15 reps
Face Pull 4 sets 12-15 reps
Shrugs 3 sets 8-12 reps
Biceps Curl Machine 4 sets 10-15 reps
Hammer Curl 4 sets 8-12 reps
Cable One Arm Hammer Curl 4 sets 10-15 reps
Leg 1 All sets to failure unless not written RIR
Squat 2 sets 8-12 reps RIR 1
Leg Press 3 sets 8-12 reps RIR 1
Romanian Deadlift 3 sets 10-15 reps
Single Leg Extention 2 sets 12-15 reps
Hip Adduction 3 sets 12-15 reps
Leg Extention 3 sets 12-15 reps
Leg Curl Machine 3 sets 10-15 reps
Calf Machine 3 sets 10-12 reps
Hyperextention 3 sets 10-15 reps
Push 2 All Sets To Failure
Incline Machine Press 3 sets 8-12 reps
Flat Bench Dumbell Press 4 sets 8-12 reps
Machine Fly 4 sets 10-15 reps
Machine Shoulder Press 3 sets 8-12 reps
Machine Lateral Raises 4 sets 12-15 reps
Pec Deck Rear Delt Fly 4 sets 12-15 reps
Z Bar Skull Crushers 4 sets 10-15 reps
Cuffed Cable Lateral Raises 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-15 reps
Pull 2 All Sets To Failure
Barbell Row 3 sets 8-12 reps
Dumbell Row 4 sets 8-12 reps
Machine Row 4 sets 10-15 reps
Straight Bar Cable Row 3 sets 12-15 reps
Face Pull 4 sets 12-15 reps
Shrugs 3 sets 8-12 reps
İncline Bench Dumbell Curl 4 sets 12-15 reps
Rope Hammer Curl 4 sets 10-15 reps
Chin Ups 3 sets to failure
Z Bar Reverse Curl 4 sets 8-12 reps
Leg 2 All sets to failure unless not written RIR
Hack Squat 2 sets 8-12 reps RIR 1
Leg Press 3 sets 8-12 reps RIR 1
Lunge 3 sets to failure
Leg Extention 2 sets 12-15 reps
Hip Abduction 3 sets 12-15 reps
Single Leg Curl 3 sets 12-15 reps
Calf Raises 3 sets 10-15 reps
Calf Machine 3 sets 10-12 reps
Diet : ( I add some broccoli or other vegetables to each meal )
Meal 1
5 egg whites + 2 full eggs
Oatmeal 65 grams mixed with 1 scoop of whey protein isolate and 500 ml almond milk
Peanut Butter 15 grams
Meal 2
Chicken Breast 150 grams
Basmati Rice 35-40 grams
Almonds 15 grams
Meal 3
Chicken Breast 150 grams
Basmati Rice 35-40 grams
Meal 4 ( preworkout meal )
Chicken Breast 150 grams
Basmati Rice 35-40 grams
1 medium sized banana
Intra workout
1 scoop maltodextrin + eaa + bcaa + 6 grams citruline malate + 1 gram salt + 5 grams creatine
Meal 5 ( post workout )
Rice Flour 70 grams mixed with 2 scoops of Isolate Whey + 15 grams Honey + 25 grams Peanut Butter + 1 medium sized banana
Meal 6
Boiled Potatoes 300 grams
Chicken Breast 150 grams
I leave 3 hour gap between the meals.
Supplements and Protectives
Maltodextrin
EAA
BCAA
CITRULINE MALATE
CREATINE
GLUTAMINE
WHEY PROTEIN ISOLATE
ZINC + MAGNESIUM + CALCIUM
KIDNEY SUPPORT
LIVER SUPPORT
MILK THISTLE
VITAMIN C
VITAMIN B COMPLEX
VITAMIN D3
NAC
PREBIOTIC + PROBIOTIC
OMEGA 3
MULTIVITAMIN + MINERAL COMPLEX

My current macros to start : fat 63 grams carbs 326 grams protein 304 grams calories : 3165 kcal to start out , i will track my weight , body fat , measurements, eye test in the mirror and gradually increase calories since i am on a clean bulk . I post a few pics of mine as well .
What you guys think about my next planned cycle ? Your input on diet , training and cycle will be much appreciated.

 

[Placeboeffect94]

Additionally i take Levotiron for T3
Ashwaganda
I will start taking arimidex from the 3rd week on .
Dostinex ( caber ) 0,5 mg 2 days a week .
Proviron is hard to find but i will add 25-50 mgs of proviron if i can find .
Anybody lives in Europe can recommend me more organ support ? We do not have N2 guard here .

 

[MUSTANG_18]

Hello ,

I am newbie here. I live in Europe .
I lifted naturally from 16-26 yo . And then i did 2 incomplete cycles and 1 full cycle in 3 years . Currently i am at 6 feet 3 205 pounds at 15 % body fat .
Cycle history :
First cycle for bulk : Test enanthate - deca - dianabol ( i had deca dick problem and stopped DECA e on week 5 , i injected testosterone a few weeks after that until i got rid of Deca Dick )
2nd cycle for lean bulk : Test enathate 500 mgs - tren enathate 350 mgs 1-4 weeks ( i stopped taking tren at the 4th week due to bad side effects ) - gh 3 iu / day. Basically i ran testosterone and gh for a few months . First 2 cycles were total failure. I only increased my strength and added some non remarkable muscle mass .
3rd cycle for cut : Sustanon 500 mgs 1-12 weeks - masteron 400 mgs week 1-12 - tren acetate 300 mgs between 4th and 8th week ( i stopped after 4 weeks , i got very bad mood from high dose of trenbolone ) - clen starting at 50 mg - 75 mg - 75 mg -100 mg - 100 mgs from week 1-5 2 weeks off from clen then at 100 mgs from week 8-12 - winstrol 30 mgs from week 6 to 12 - anavar 30 mgs from 2nd to 5th week - gh 3 iu fasted in the morning . I actually god rid of around 8 percent body fat with my 3rd cycle and added some lean muscle to chest , shoulders , back and arms . I lacked a good , experienced coach to guide me through the cycles. I lost some of the muscle mass that i added on the 3rd cycle after the cycle up to now. I also need some tips regarding how to keep most of the gains between the cycles ( i keep eating high protein and not miss a single workout between cycles of course ). But overall 3rd cycle changed my body composition remarkably.
For my next cycle , will grind to add 17 pounds of clean mass with as little fat as possible , no bloating , no fake size with water retention hopefully.My next planned bulk cycle :
Testo enathate 500 mgs 1-12 weeks
Tren enathate 200 mgs ( higher doses give me bad sides ) 1-10 weeks. I still try to find my sweet spot dosage for tren after not completing my previous cycles . I like the high libido , confidence , aggression , lean mass and strength gains from trenbolone and i do not intend to quit taking it despite my bad past experiences with mental side effects ( it made me lathergic and depressed at high doses , first 3 weeks i felt amazing and problems started from 4th week on ) and insomnia.
Anavar 20 mgs per day 1-8 weeks
Lantus 20 iü ( may increase or decrease according to blood glucose levels weekly ). I consider excluding this one as a result of warnings from experineced members on this forum.
Gh 3 iü 2 injections 1,5 iü in the morning fasted , 1,5 iu 45 minutes before workout )
I do push pull legs , work out 6 days a week with 1 day off . I train abs twice a week. And cardio around 40 minutes at least 4 days a week . Inclined walk at 3 mph on treadmill. I do progressive overload , trying to up the rep or weight lifted each week.
Push 1 All sets to failure
Bench press 3 sets 8-12 reps
Incline dumbell press 4 sets 8-12 reps
Dips 3 sets to failure
Dumbell fly 4 sets 12-15 reps
Smith Machine Shoulder Press 3 sets 12-15 reps
Cuffed Cable Lateral Rises 3 sets 12-15 reps
Dumbell Rear Delt Fly 4 sets first 2 sets 10-12 reps last 2 sets 12-15 reps
Overhead Triceps Extention 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-12 reps
Reverse Grip Pushdown 4 sets 10-15 reps
Pull 1 All sets to failure
Lat Pulldown 3 sets 8-12 reps
One Arm Machine Row 4 sets 8-12 reps
Barbell Row 4 sets 10-15 reps
One Arm Lat Pulldown 3 sets 12-15 reps
Straight Arm Rope Pulldown 4 sets 12-15 reps
Face Pull 4 sets 12-15 reps
Shrugs 3 sets 8-12 reps
Biceps Curl Machine 4 sets 10-15 reps
Hammer Curl 4 sets 8-12 reps
Cable One Arm Hammer Curl 4 sets 10-15 reps
Leg 1 All sets to failure unless not written RIR
Squat 2 sets 8-12 reps RIR 1
Leg Press 3 sets 8-12 reps RIR 1
Romanian Deadlift 3 sets 10-15 reps
Single Leg Extention 2 sets 12-15 reps
Hip Adduction 3 sets 12-15 reps
Leg Extention 3 sets 12-15 reps
Leg Curl Machine 3 sets 10-15 reps
Calf Machine 3 sets 10-12 reps
Hyperextention 3 sets 10-15 reps
Push 2 All Sets To Failure
Incline Machine Press 3 sets 8-12 reps
Flat Bench Dumbell Press 4 sets 8-12 reps
Machine Fly 4 sets 10-15 reps
Machine Shoulder Press 3 sets 8-12 reps
Machine Lateral Raises 4 sets 12-15 reps
Pec Deck Rear Delt Fly 4 sets 12-15 reps
Z Bar Skull Crushers 4 sets 10-15 reps
Cuffed Cable Lateral Raises 4 sets 10-12 reps
Triceps Pushdown 4 sets 10-15 reps
Pull 2 All Sets To Failure
Barbell Row 3 sets 8-12 reps
Dumbell Row 4 sets 8-12 reps
Machine Row 4 sets 10-15 reps
Straight Bar Cable Row 3 sets 12-15 reps
Face Pull 4 sets 12-15 reps
Shrugs 3 sets 8-12 reps
İncline Bench Dumbell Curl 4 sets 12-15 reps
Rope Hammer Curl 4 sets 10-15 reps
Chin Ups 3 sets to failure
Z Bar Reverse Curl 4 sets 8-12 reps
Leg 2 All sets to failure unless not written RIR
Hack Squat 2 sets 8-12 reps RIR 1
Leg Press 3 sets 8-12 reps RIR 1
Lunge 3 sets to failure
Leg Extention 2 sets 12-15 reps
Hip Abduction 3 sets 12-15 reps
Single Leg Curl 3 sets 12-15 reps
Calf Raises 3 sets 10-15 reps
Calf Machine 3 sets 10-12 reps
Diet : ( I add some broccoli or other vegetables to each meal )
Meal 1
5 egg whites + 2 full eggs
Oatmeal 65 grams mixed with 1 scoop of whey protein isolate and 500 ml almond milk
Peanut Butter 15 grams
Meal 2
Chicken Breast 150 grams
Basmati Rice 35-40 grams
Almonds 15 grams
Meal 3
Chicken Breast 150 grams
Basmati Rice 35-40 grams
Meal 4 ( preworkout meal )
Chicken Breast 150 grams
Basmati Rice 35-40 grams
1 medium sized banana
Intra workout
1 scoop maltodextrin + eaa + bcaa + 6 grams citruline malate + 1 gram salt + 5 grams creatine
Meal 5 ( post workout )
Rice Flour 70 grams mixed with 2 scoops of Isolate Whey + 15 grams Honey + 25 grams Peanut Butter + 1 medium sized banana
Meal 6
Boiled Potatoes 300 grams
Chicken Breast 150 grams
I leave 3 hour gap between the meals.
Supplements and Protectives
Maltodextrin
EAA
BCAA
CITRULINE MALATE
CREATINE
GLUTAMINE
WHEY PROTEIN ISOLATE
ZINC + MAGNESIUM + CALCIUM
KIDNEY SUPPORT
LIVER SUPPORT
MILK THISTLE
VITAMIN C
VITAMIN B COMPLEX
VITAMIN D3
NAC
PREBIOTIC + PROBIOTIC
OMEGA 3
MULTIVITAMIN + MINERAL COMPLEX

My current macros to start : fat 63 grams carbs 326 grams protein 304 grams calories : 3165 kcal to start out , i will track my weight , body fat , measurements, eye test in the mirror and gradually increase calories since i am on a clean bulk . I post a few pics of mine as well .
What you guys think about my next planned cycle ? Your input on diet , training and cycle will be much appreciated.

@Placeboeffect94 are you saying your diet is like this EVERY day?

training not bad but lets see you start logging your weights what weights you doing and how you're progressing now

cycle, original thread i was against primo and tren and I see you cut is so overall good cycle


and on the weights 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.

 

[stevesmi]

Additionally i take Levotiron for T3
Ashwaganda
I will start taking arimidex from the 3rd week on .
Dostinex ( caber ) 0,5 mg 2 days a week .
Proviron is hard to find but i will add 25-50 mgs of proviron if i can find .
Anybody lives in Europe can recommend me more organ support ? We do not have N2 guard here .

you can still order n2guard from europe. n2bm ships everywhere

 

[BodyMonster34]

bro where in europe yo from? gots lots of guys on here from australia next door

 

[JasonPriest]

if tren gives you bad sides i wouldn't use it

 

[Quadsweep]

wow this is a crazy stack. you are showing how much commitment you have

 

[ceo]

bros drop the Lantus trust us, just hgh and up the anavar to 50mgs and lets see training weights as you go

 

[ROIDDERS]

training weigths #1 issue to see if you growing and getting strong

 

[chesty]

honestly I am nationals level now and I dont use insulin, some guys I know went into a coma
drop the insulin and up the anavar if you ask me
lets see the training weights too

 

[Ulter]

you should have a cheat day at least once a week and tell us what it is

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

log start is g2g from you playa
please cut the slin its bad news
and add some var
and training details

 

[2Thick]

UP for a good log i see the cycle going places BUT no insulin for you imo
please share more training weights etc

 

[Vadim Fedorov]

pls share pictures of some meals you eat and your machines you train on
and i gotta vote you drop insulin

 

[Monstro]

I'm a professional bodybuilder and even I don't go above 5 ius insulin these days. Don't use it, stay with hgh and test/tren stack, but do increase anavar and add organ support. And we do need weights of you training you can write them and share every day or 2 so we can follow you.

 

[Placeboeffect94]

@Placeboeffect94 are you saying your diet is like this EVERY day?

training not bad but lets see you start logging your weights what weights you doing and how you're progressing now

cycle, original thread i was against primo and tren and I see you cut is so overall good cycle


and on the weights 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.

First of all thanks for the input . On cycle i am consistent with my diet everyday. I plan to do cheat meal maybe once a month. Off cycle i keep the diet cosistent for 5-6 days a week , and i have cheat days 1 or 2 days every week. What i eat does not change at all , only the amounts change according to specific goals ( cut , maintanance or bulk ) . I start pinning tomorrow so i will keep you posted on the weights . What you guys think should be the upper limit of calories i should be getting on a clean bulk ?

 

[Placeboeffect94]

bro where in europe yo from? gots lots of guys on here from australia next door

i live in Turkey. even though fitness and bodybuilding is getting popular worldwide , USA is the center of bodybuilding for sure . Elite level bodybuilders from Europe work with American coaches. The accumulated knowledge you have over there cannot be compared to the rest of the world. I am big in most gyms that i go in Europe , but i am average Joe in reality and in an American gym. So i try to learn from Americans , you guys are doing this right .

 

[Placeboeffect94]

if tren gives you bad sides i wouldn't use it

tren gives me bad sides . first 3 weeks on tren i feel amazing . and then it hits me little too hard. i believe all the other steroids are inferior to trenbolone and if i want the best body i need to be on point with diet , training and use the best anabolic ; which is tren . So i do not intend to quit taking it . I hope 200 mgs for me is a sufficient dose without causing any more issues on the mental side.

 

[Placeboeffect94]

wow this is a crazy stack. you are showing how much commitment you have

Thanks for the motivation . I am 100 % committed and i only expect the results to follow .

 

[Placeboeffect94]

bros drop the Lantus trust us, just hgh and up the anavar to 50mgs and lets see training weights as you go

Noted . I will drop Lantus and up Anavar to 50 mgs as you say . Full dose taken 1 hour prior to training.

 

[Placeboeffect94]

training weigths #1 issue to see if you growing and getting strong

Noted . Thanks .I am reluctant to share the weights because i am weak for my size . I even considered switching to strength training instead of hyperthrophy for a while , but never did. However it is the only way to track the progress so i will keep it posted here.

 

[Placeboeffect94]

honestly I am nationals level now and I dont use insulin, some guys I know went into a coma
drop the insulin and up the anavar if you ask me
lets see the training weights too

Thanks for warning and advice . It is very helpful to know what you guys competing on a national level doing in terms of peds , diet , training .This kind of information coming from pros gives the rest of us a solid standpoint on dos and donts . I start pinning tomorrow and i will keep the weights posted here.

 

[Placeboeffect94]

you should have a cheat day at least once a week and tell us what it is

Thanks for the input. Is it a general rule to have at least a cheat day ? If all experienced members have a consensus on having a cheat day once a week i will do so . Honestly i do not miss eating sweets , burgers and so on . I enjoy the srtict diet , training and all aspects that come with bodybuilding lifestyle. I just want to get in the best shape possible , get strong as fuck , feel good about myself and look in the mirror often lol

 

[Placeboeffect94]

log start is g2g from you playa
please cut the slin its bad news
and add some var
and training details

Noted and appreciated . I up anavar dose to 50 mgs. Taken 1 hour before training.

 

[Placeboeffect94]

UP for a good log i see the cycle going places BUT no insulin for you imo
please share more training weights etc

Thanks . I will keep a journal on training , weights etc .There is a consensus on dropping slin from experineced lifters on the forum , so i am now even afraid to touch it ever again.

 

[Placeboeffect94]

pls share pictures of some meals you eat and your machines you train on
and i gotta vote you drop insulin

Thanks for the input. I drop slin . I will post meals and machines as well.

 

[Placeboeffect94]

I'm a professional bodybuilder and even I don't go above 5 ius insulin these days. Don't use it, stay with hgh and test/tren stack, but do increase anavar and add organ support. And we do need weights of you training you can write them and share every day or 2 so we can follow you.

Thanks for warning and advice . It is very helpful to know what pros arel doing in terms of peds , diet , training .This kind of information coming from pros gives the rest of us a solid standpoint on dos and donts . I start pinning tomorrow and i will keep the weights posted here

 

[SteveMobsterG]

you can still order n2guard from europe. n2bm ships everywhere

Yep via eBay for one

 

[MUSTANG_18]

First of all thanks for the input . On cycle i am consistent with my diet everyday. I plan to do cheat meal maybe once a month. Off cycle i keep the diet cosistent for 5-6 days a week , and i have cheat days 1 or 2 days every week. What i eat does not change at all , only the amounts change according to specific goals ( cut , maintanance or bulk ) . I start pinning tomorrow so i will keep you posted on the weights . What you guys think should be the upper limit of calories i should be getting on a clean bulk ?

@Placeboeffect94 you should cheat every week at least 1 meal and tell us about it

and the weights we waiting

on the upper limit I would say weight x 20 is your bulk limit
BMR + 50% or so

 

[RoySimpson]

I would grab some N2guard!

 

[Placeboeffect94]

Hi everyone ,

Thanks for being so reactive .
Today i got injected testosterone enanthate 1 ml 250 mg + trenbolone enanthate 0,4 ml 100 mg in the same syringe. I actually go to a clinic and do the injections by healthcare professional. Such things are cheaper than nuts in my country .
I woke up at around 7 , today i skipped cardio due to busy work schedule ( usually i do cardio sessions first thing in the morning fasted ) , i prepared all my meals . I post some of the meal pics as well . I altered the amount of food little bit and went for :
Meal 1 8 am
5 egg whites + 2 full eggs
Oatmeal 100 grams mixed with 1 scoop of whey protein isolate and 500 ml almond milk
Peanut Butter 15 grams
Meal 2 11 am
Chicken Breast 150 grams
Basmati Rice 50grams
Almonds 15 grams
Meal 3 2 pm
Chicken Breast 150 grams
Basmati Rice 50 grams
Meal 4 ( preworkout meal ) 6 pm
Chicken Breast 150 grams
Basmati Rice 50 grams
2 medium sized banana
Intra workout
1 scoop maltodextrin + eaa + bcaa + 6 grams citruline malate + 1 gram salt + 5 grams creatine
Meal 5 ( post workout ) 10 pm
Rice Flour 85 grams mixed with 2 scoops of Isolate Whey + 15 grams Honey + 25 grams Peanut Butter + 1 medium sized banana + weider eaa 13 grams 6 tablets
Meal 6 00:30 am ( I woke up with alarm to eat my last meal as is my routine ) .
Boiled Potatoes 300 grams
Chicken Breast 150 grams
In total i got a little over 3500 kcal with 61 gr fat 420 gr carbs 313 gr protein
I did my first workout on cycle. I have been following same workout routine since February this year.
Push 1 All sets to failure
Bench press 3 sets 8-12 reps first set 100 kg 220 libres 8 reps set 2 10 reps with 175 libres , set 3 8 reps with 175 libres
Incline dumbell press 4 sets 8-12 reps set 1 77 libres each dumbell 8 reps set 2 66 libres each 8 reps set 3 66 libres each 8 reps set 4 45 libres each for 12 reps
Dips 3 sets to failure all sets i managed 1-2 reps with bodyweight
Dumbell fly 4 sets 12-15 reps set 1 33 libres each 12 reps set 2 22 libres each 14 reps set 3 22 libres each 13 reps set 4 22 libres each 13 reps
Smith Machine Shoulder Press 3 sets 12-15 reps set 1: 88 libres + bar 12 reps set 2 66 libres + bar 14 reps set 3 66 libres + bar 13 reps
Cuffed Cable Lateral Rises 3 sets 12-15 reps 10 libres each set reps : 10-10-8
Dumbell Rear Delt Fly 4 sets first 2 sets 10-12 reps last 2 sets 12-15 reps 40 libres each dumbell 12 reps 2nd set same weight 8 reps 3rd and 4th set with 27,5 libres dumbells each 10 reps each set
Overhead Triceps Extention 4 sets 10-12 reps 88 libres with rope first 2 sets 8 reps last 2 sets weight 77 libres i managed 8 reps
Triceps Pushdown 4 sets 10-12 reps first set 110 libres 11 reps 2nd set 110 lbs 10 reps 3rd and 4th set 88 libres 14 reps
Reverse Grip Pushdown 4 sets 10-15 reps first set 25 lbs 11 reps 2nd set 55 lbs 10 reps 3rd and 4th set 45 lbs 12 reps
I rest between 1-2 minutes between sets and only start the next set when i feel ready .
Rest to recover : I have a moderately active job , i do quality management for 30-60 mins everyday , rest of the work hours are spent either driving or sitting by a laptop or in bed at home . I work 2-6 hours a day , it is never stable . I never work same hours 2 days in a row. I have my own business so i can work on flexible schedule.
Overall workout was good , i got great pumps ,i felt exhausted after the workout , drove home ate the last meal and slept for 2 hours . I woke up 2 hours later to eat my 6th meal. I sleep again soon and try to get 6-7 hours sleep every night . Sometimes i nap for an hour midday . So i do not work very actively in general , i have plenty of time to rest and recover. Maybe i need more sleep as a hard gainer of muscle mass . But my body will not get it . I can sleep max 7 hours .

 

[ballin2504]

Great update brother

 

[stevesmi]

this is a great workout right here, solid

 

[the_alcatraz]

Hi everyone ,

Thanks for being so reactive .
Today i got injected testosterone enanthate 1 ml 250 mg + trenbolone enanthate 0,4 ml 100 mg in the same syringe. I actually go to a clinic and do the injections by healthcare professional. Such things are cheaper than nuts in my country .
I woke up at around 7 , today i skipped cardio due to busy work schedule ( usually i do cardio sessions first thing in the morning fasted ) , i prepared all my meals . I post some of the meal pics as well . I altered the amount of food little bit and went for :
Meal 1 8 am
5 egg whites + 2 full eggs
Oatmeal 100 grams mixed with 1 scoop of whey protein isolate and 500 ml almond milk
Peanut Butter 15 grams
Meal 2 11 am
Chicken Breast 150 grams
Basmati Rice 50grams
Almonds 15 grams
Meal 3 2 pm
Chicken Breast 150 grams
Basmati Rice 50 grams
Meal 4 ( preworkout meal ) 6 pm
Chicken Breast 150 grams
Basmati Rice 50 grams
2 medium sized banana
Intra workout
1 scoop maltodextrin + eaa + bcaa + 6 grams citruline malate + 1 gram salt + 5 grams creatine
Meal 5 ( post workout ) 10 pm
Rice Flour 85 grams mixed with 2 scoops of Isolate Whey + 15 grams Honey + 25 grams Peanut Butter + 1 medium sized banana + weider eaa 13 grams 6 tablets
Meal 6 00:30 am ( I woke up with alarm to eat my last meal as is my routine ) .
Boiled Potatoes 300 grams
Chicken Breast 150 grams
In total i got a little over 3500 kcal with 61 gr fat 420 gr carbs 313 gr protein
I did my first workout on cycle. I have been following same workout routine since February this year.
Push 1 All sets to failure
Bench press 3 sets 8-12 reps first set 100 kg 220 libres 8 reps set 2 10 reps with 175 libres , set 3 8 reps with 175 libres
Incline dumbell press 4 sets 8-12 reps set 1 77 libres each dumbell 8 reps set 2 66 libres each 8 reps set 3 66 libres each 8 reps set 4 45 libres each for 12 reps
Dips 3 sets to failure all sets i managed 1-2 reps with bodyweight
Dumbell fly 4 sets 12-15 reps set 1 33 libres each 12 reps set 2 22 libres each 14 reps set 3 22 libres each 13 reps set 4 22 libres each 13 reps
Smith Machine Shoulder Press 3 sets 12-15 reps set 1: 88 libres + bar 12 reps set 2 66 libres + bar 14 reps set 3 66 libres + bar 13 reps
Cuffed Cable Lateral Rises 3 sets 12-15 reps 10 libres each set reps : 10-10-8
Dumbell Rear Delt Fly 4 sets first 2 sets 10-12 reps last 2 sets 12-15 reps 40 libres each dumbell 12 reps 2nd set same weight 8 reps 3rd and 4th set with 27,5 libres dumbells each 10 reps each set
Overhead Triceps Extention 4 sets 10-12 reps 88 libres with rope first 2 sets 8 reps last 2 sets weight 77 libres i managed 8 reps
Triceps Pushdown 4 sets 10-12 reps first set 110 libres 11 reps 2nd set 110 lbs 10 reps 3rd and 4th set 88 libres 14 reps
Reverse Grip Pushdown 4 sets 10-15 reps first set 25 lbs 11 reps 2nd set 55 lbs 10 reps 3rd and 4th set 45 lbs 12 reps
I rest between 1-2 minutes between sets and only start the next set when i feel ready .
Rest to recover : I have a moderately active job , i do quality management for 30-60 mins everyday , rest of the work hours are spent either driving or sitting by a laptop or in bed at home . I work 2-6 hours a day , it is never stable . I never work same hours 2 days in a row. I have my own business so i can work on flexible schedule.
Overall workout was good , i got great pumps ,i felt exhausted after the workout , drove home ate the last meal and slept for 2 hours . I woke up 2 hours later to eat my 6th meal. I sleep again soon and try to get 6-7 hours sleep every night . Sometimes i nap for an hour midday . So i do not work very actively in general , i have plenty of time to rest and recover. Maybe i need more sleep as a hard gainer of muscle mass . But my body will not get it . I can sleep max 7 hours .

@Placeboeffect94 rice flour with whey? why? I would replace that with oatmeal for sure and increase protein intake


Your diet lacks omega 3 fats, you have almost no healthy fats in it, you need to add fish oil or another healthy omega 3 fat asap.

On the training, weights are good keep us updated on them

 

[ceo]

bros keep pumping hard lets see more training

 

[ROIDDERS]

add omega 3 fats to this diet is a must with tren
and lets see more training as you go

 

[Monstro]

respect on the log make it more oatmeal and protein heavy

 

[Vadim Fedorov]

keep the training detail coming we love this

 

[2Thick]

get the protein up even more imo

 

[e2]

g2g log power to u

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

dont stop updating us

 

[chesty]

I want to see more training before I comment but I would for sure clean up a diet a bit and add protein and omega 3 fats.

 

[Placeboeffect94]

@Placeboeffect94 rice flour with whey? why? I would replace that with oatmeal for sure and increase protein intake


Your diet lacks omega 3 fats, you have almost no healthy fats in it, you need to add fish oil or another healthy omega 3 fat asap.

On the training, weights are good keep us updated on them

I take omega 3 pills supplement , arpund 4 grams a day . Please let me know if 4 grams is enough or more should be taken .
About post workout meal ; The idea is that rice flour is a fast digesting carb with high gi , so post workout it will be quickly digested , raise insulin levels , abdorbed alongside whey isolate which is also quick to digest and absorb . So the glycogen reserves can be restored and amino acids will build muscle. Please be more specific , like replace 100 grams of oatmeal with rice flour post workout .

 

[SteveMobsterG]

What country?

 

[Placeboeffect94]

respect on the log make it more oatmeal and protein heavy

Please specify how many more grams oatmeal should i eat , how much more protein should i take ? I try to progress with a well calculated approach .

 

[Placeboeffect94]

get the protein up even more imo

Please specifyhow much more protein should i take ? I try to progress with a well calculated approach . Please take into consideration that i want to grow clean without increasing body fat .

 

[Placeboeffect94]

What country?

I am from Turkey

 

[25homes]

I'll be following this log

 

[25homes]

Hi everyone ,

Thanks for being so reactive .
Today i got injected testosterone enanthate 1 ml 250 mg + trenbolone enanthate 0,4 ml 100 mg in the same syringe. I actually go to a clinic and do the injections by healthcare professional. Such things are cheaper than nuts in my country .
I woke up at around 7 , today i skipped cardio due to busy work schedule ( usually i do cardio sessions first thing in the morning fasted ) , i prepared all my meals . I post some of the meal pics as well . I altered the amount of food little bit and went for :
Meal 1 8 am
5 egg whites + 2 full eggs
Oatmeal 100 grams mixed with 1 scoop of whey protein isolate and 500 ml almond milk
Peanut Butter 15 grams
Meal 2 11 am
Chicken Breast 150 grams
Basmati Rice 50grams
Almonds 15 grams
Meal 3 2 pm
Chicken Breast 150 grams
Basmati Rice 50 grams
Meal 4 ( preworkout meal ) 6 pm
Chicken Breast 150 grams
Basmati Rice 50 grams
2 medium sized banana
Intra workout
1 scoop maltodextrin + eaa + bcaa + 6 grams citruline malate + 1 gram salt + 5 grams creatine
Meal 5 ( post workout ) 10 pm
Rice Flour 85 grams mixed with 2 scoops of Isolate Whey + 15 grams Honey + 25 grams Peanut Butter + 1 medium sized banana + weider eaa 13 grams 6 tablets
Meal 6 00:30 am ( I woke up with alarm to eat my last meal as is my routine ) .
Boiled Potatoes 300 grams
Chicken Breast 150 grams
In total i got a little over 3500 kcal with 61 gr fat 420 gr carbs 313 gr protein
I did my first workout on cycle. I have been following same workout routine since February this year.
Push 1 All sets to failure
Bench press 3 sets 8-12 reps first set 100 kg 220 libres 8 reps set 2 10 reps with 175 libres , set 3 8 reps with 175 libres
Incline dumbell press 4 sets 8-12 reps set 1 77 libres each dumbell 8 reps set 2 66 libres each 8 reps set 3 66 libres each 8 reps set 4 45 libres each for 12 reps
Dips 3 sets to failure all sets i managed 1-2 reps with bodyweight
Dumbell fly 4 sets 12-15 reps set 1 33 libres each 12 reps set 2 22 libres each 14 reps set 3 22 libres each 13 reps set 4 22 libres each 13 reps
Smith Machine Shoulder Press 3 sets 12-15 reps set 1: 88 libres + bar 12 reps set 2 66 libres + bar 14 reps set 3 66 libres + bar 13 reps
Cuffed Cable Lateral Rises 3 sets 12-15 reps 10 libres each set reps : 10-10-8
Dumbell Rear Delt Fly 4 sets first 2 sets 10-12 reps last 2 sets 12-15 reps 40 libres each dumbell 12 reps 2nd set same weight 8 reps 3rd and 4th set with 27,5 libres dumbells each 10 reps each set
Overhead Triceps Extention 4 sets 10-12 reps 88 libres with rope first 2 sets 8 reps last 2 sets weight 77 libres i managed 8 reps
Triceps Pushdown 4 sets 10-12 reps first set 110 libres 11 reps 2nd set 110 lbs 10 reps 3rd and 4th set 88 libres 14 reps
Reverse Grip Pushdown 4 sets 10-15 reps first set 25 lbs 11 reps 2nd set 55 lbs 10 reps 3rd and 4th set 45 lbs 12 reps
I rest between 1-2 minutes between sets and only start the next set when i feel ready .
Rest to recover : I have a moderately active job , i do quality management for 30-60 mins everyday , rest of the work hours are spent either driving or sitting by a laptop or in bed at home . I work 2-6 hours a day , it is never stable . I never work same hours 2 days in a row. I have my own business so i can work on flexible schedule.
Overall workout was good , i got great pumps ,i felt exhausted after the workout , drove home ate the last meal and slept for 2 hours . I woke up 2 hours later to eat my 6th meal. I sleep again soon and try to get 6-7 hours sleep every night . Sometimes i nap for an hour midday . So i do not work very actively in general , i have plenty of time to rest and recover. Maybe i need more sleep as a hard gainer of muscle mass . But my body will not get it . I can sleep max 7 hours .

Great update bro

 

[the_alcatraz]

Please specifyhow much more protein should i take ? I try to progress with a well calculated approach . Please take into consideration that i want to grow clean without increasing body fat .

@Placeboeffect94 at least 300 grams per day of protein, you can have lean protein like whey protein or egg protein

 

[the_alcatraz]

Please specify how many more grams oatmeal should i eat , how much more protein should i take ? I try to progress with a well calculated approach .

@Placeboeffect94 about 50 grams of protein 2 times per day so 100 grams of oatmeal to start

 

[Placeboeffect94]

@Placeboeffect94 at least 300 grams per day of protein, you can have lean protein like whey protein or egg protein

Got it . Actually i get over 300 grams of protein . But i count also rice protein etc . As far as i understand , you suggest that i should be hitting 300 grams mark solely with animal sourced protein , right ?

 

[Topps_Baseball88]

Are you trying to drop weight ?

 

[Placeboeffect94]

Are you trying to drop weight ?

No i am trying to add muscle mass with as little fat as possible .

 

[MUSTANG_18]

Got it . Actually i get over 300 grams of protein . But i count also rice protein etc . As far as i understand , you suggest that i should be hitting 300 grams mark solely with animal sourced protein , right ?

@Placeboeffect94 rice protein isnt protein it doesnt have full amino acid profile.

you should be hitting 300grams of protein from eggs, meat, fish, full amin acid profile of protein

 

[Placeboeffect94]

Today is an off day so will use the chance to update . I eat around 3800-4000 kcal and growing fast . I already put some size on chest , shoulders and arms even though this is only the beginning of the cycle. Probably irrelevant with anabolics , but i am growing really fast.The scale is moving up as well , unfortunately my waist size is also getting bigger.I guess you cannot have it all in life I have doomed waist genetics about fat metabolism the slightest fat that my metabolism decides to store is going to the abdominal and waist area. I skipped lots of cardio this week so i need to get back on track with cardio. Still i go hard every training and if i do not feel like going hard , i take preworkout when neccessary to keep me going . At the end of the training energy must be drained and targeted muscles must be sore . This is how i know i got a good work out done .
Pull 1 All sets to failure
Lat Pulldown 3 sets 8-12 reps set 1 155 lbs 8 reps set 2 130 lbs 8 reps set 3 110 lbs 11 reps
One Arm Machine Row 4 sets 8-12 reps
Barbell Row 4 sets 10-15 reps bar weight included 110 lbs 10 reps 2nd set 110 lbs 8 reps 3rd set 110 lbs 8 reps This is one of the exercises that i should be lifting waaay heavier with perfect form if my back will grow . I have never been a naturally strong guy so i am working on it.
One Arm Lat Pulldown 3 sets 12-15 reps set 1 45 lbs 15 reps set 2 55 lbs 9 reps set 3 55 lbs 7 reps I could not manage to get to targeted 12-15 rep range , but since i hit the meaximum 15 reps with 45 lbs i had to increase the weight and will continue to do so .
Straight Arm Rope Pulldown 4 sets 12-15 reps set 1 65 lbs 11 reps set 2 65 lbs 8 reps set 3 65 lbs 8 reps set 4 65 lbs 8 reps . Same story with the former exercise. In general i am way weaker in pulling movements compared to push.
Face Pull 4 sets 12-15 reps set 1 145 lbs 8 reps set 2 110 lbs 12 reps set 3 110 lbs 10 reps set 4 110 lbs 10 reps
Shrugs 3 sets 8-12 reps All sets with 55 lbs dumbells at each hand , to failure in 8-12 rep range. Enough load is put on passively in many other exercises on traps , so this is like an extra optional exercise in my mind.
Biceps Curl Machine 4 sets 10-15 reps 55 lbs 8 reps 45 lbs 12 reps 35 lbs 10 reps 35 lbs 12 reps My weakest muscles strength wise are arms , but still i manage to put on size somehow . Not crazy size like 18-20 inch arms , but still ...
Hammer Curl 4 sets 8-12 reps all sets with 30 lbs dumbells and if i fail to reach 8-12 rep range i do drop set to get there .
Cable One Arm Hammer Curl 4 sets 10-15 reps 25 lbs set 1 10 reps set 2 10 reps set 3 9 reps set 4 10 reps
Leg 1 All sets to failure unless not written RIR I have good strength in legs , even though my legs are not that big .
Squat 2 sets 8-12 reps RIR 1 310 lbs 8 reps 265 lbs 12 reps
Leg Press 3 sets 8-12 reps RIR 1 500 lbs 10 reps set 2 440 lbs 12 reps set 3 485 lbs 10 reps
Romanian Deadlift 3 sets 10-15 reps 175 lbs 8 reps set 2 and 3 175 lbs 6 reps This is the exercise i need to master and definitely lift heavier .
Single Leg Extention 2 sets 12-15 reps 17 lbs 15 reps 30 lbs 8 reps
Hip Adduction 3 sets 12-15 reps 230 lbs 12 reps ( 230 lbs is the max weight in our gym for this machine ) 230 lbs 9 reps 230 lbs 7 reps
Leg Extention 3 sets 12-15 reps set 1 130 lbs 7 reps ( last week i hit 12 reps with 120 lbs so i had to increase the weight ) set 2 80 lbs 15 reps set 3 90 lbs 9 reps
Leg Curl Machine 3 sets 10-15 reps set 1 90 lbs 10 reps set 2 90 lbs 10 reps set 3 45 lbs 6 reps + some drop set to get to 15
Calf Machine 3 sets 10-12 reps 155 lbs 6 reps 135 lbs 11 reps 145 lbs 9 reps
Hyperextention 3 sets 10-15 reps holding 45 lbs all sets to failure bet ween 10-15 rep range
I pinned and injection of the week today . I also substituted chicken with fish yesterday and today some fat free red meat with chicken for the last meal . I increased my protein intake .
Meal 1
8 egg whites + 2 full eggs
Oatmeal 100 grams mixed with 1 scoop of whey protein isolate and 500 ml almond milk
Peanut Butter 15 grams
Meal 2
Chicken Breast 150 grams
Basmati Rice 50 grams
Almonds 15 grams
Meal 3
Chicken Breast 150 grams
Basmati Rice 50 grams
Meal 4 ( preworkout meal )
Chicken Breast 150 grams
Basmati Rice 35-40 grams
1 medium sized banana
Intra workout
1 scoop maltodextrin + eaa + bcaa + 6 grams citruline malate + 1 gram salt + 5 grams creatine
Meal 5 ( post workout )
Rice Flour 70 grams mixed with 2 scoops of Isolate Whey + 15 grams Honey + 25 grams Peanut Butter + 1 medium sized banana + 50 grams oatmeal
Meal 6
Boiled Potatoes 350 grams
Chicken Breast or red meat 150-200 grams I will go with red meat 90 % of time . 1 or 2 days a week i substitute fish with chicken. Chicken gets to my nerves if i eat nothing else for long period.
Pls. let me know what you are thinking .

 

[Placeboeffect94]

@Placeboeffect94 rice protein isnt protein it doesnt have full amino acid profile.

you should be hitting 300grams of protein from eggs, meat, fish, full amin acid profile of protein

I appreciate the info. Do you count whey protein ? I have 3 shakes a day which is like 75 grams of protein .When this is taken into account i easily get over 300 grams . Pls. let me know .

 

[ballin2504]

Keep the protein up big guy

 

[the_alcatraz]

I appreciate the info. Do you count whey protein ? I have 3 shakes a day which is like 75 grams of protein .When this is taken into account i easily get over 300 grams . Pls. let me know .

@Placeboeffect94 yes whey protein is counted for sure

 

[the_alcatraz]

Today is an off day so will use the chance to update . I eat around 3800-4000 kcal and growing fast . I already put some size on chest , shoulders and arms even though this is only the beginning of the cycle. Probably irrelevant with anabolics , but i am growing really fast.The scale is moving up as well , unfortunately my waist size is also getting bigger.I guess you cannot have it all in life I have doomed waist genetics about fat metabolism the slightest fat that my metabolism decides to store is going to the abdominal and waist area. I skipped lots of cardio this week so i need to get back on track with cardio. Still i go hard every training and if i do not feel like going hard , i take preworkout when neccessary to keep me going . At the end of the training energy must be drained and targeted muscles must be sore . This is how i know i got a good work out done .
Pull 1 All sets to failure
Lat Pulldown 3 sets 8-12 reps set 1 155 lbs 8 reps set 2 130 lbs 8 reps set 3 110 lbs 11 reps
One Arm Machine Row 4 sets 8-12 reps
Barbell Row 4 sets 10-15 reps bar weight included 110 lbs 10 reps 2nd set 110 lbs 8 reps 3rd set 110 lbs 8 reps This is one of the exercises that i should be lifting waaay heavier with perfect form if my back will grow . I have never been a naturally strong guy so i am working on it.
One Arm Lat Pulldown 3 sets 12-15 reps set 1 45 lbs 15 reps set 2 55 lbs 9 reps set 3 55 lbs 7 reps I could not manage to get to targeted 12-15 rep range , but since i hit the meaximum 15 reps with 45 lbs i had to increase the weight and will continue to do so .
Straight Arm Rope Pulldown 4 sets 12-15 reps set 1 65 lbs 11 reps set 2 65 lbs 8 reps set 3 65 lbs 8 reps set 4 65 lbs 8 reps . Same story with the former exercise. In general i am way weaker in pulling movements compared to push.
Face Pull 4 sets 12-15 reps set 1 145 lbs 8 reps set 2 110 lbs 12 reps set 3 110 lbs 10 reps set 4 110 lbs 10 reps
Shrugs 3 sets 8-12 reps All sets with 55 lbs dumbells at each hand , to failure in 8-12 rep range. Enough load is put on passively in many other exercises on traps , so this is like an extra optional exercise in my mind.
Biceps Curl Machine 4 sets 10-15 reps 55 lbs 8 reps 45 lbs 12 reps 35 lbs 10 reps 35 lbs 12 reps My weakest muscles strength wise are arms , but still i manage to put on size somehow . Not crazy size like 18-20 inch arms , but still ...
Hammer Curl 4 sets 8-12 reps all sets with 30 lbs dumbells and if i fail to reach 8-12 rep range i do drop set to get there .
Cable One Arm Hammer Curl 4 sets 10-15 reps 25 lbs set 1 10 reps set 2 10 reps set 3 9 reps set 4 10 reps
Leg 1 All sets to failure unless not written RIR I have good strength in legs , even though my legs are not that big .
Squat 2 sets 8-12 reps RIR 1 310 lbs 8 reps 265 lbs 12 reps
Leg Press 3 sets 8-12 reps RIR 1 500 lbs 10 reps set 2 440 lbs 12 reps set 3 485 lbs 10 reps
Romanian Deadlift 3 sets 10-15 reps 175 lbs 8 reps set 2 and 3 175 lbs 6 reps This is the exercise i need to master and definitely lift heavier .
Single Leg Extention 2 sets 12-15 reps 17 lbs 15 reps 30 lbs 8 reps
Hip Adduction 3 sets 12-15 reps 230 lbs 12 reps ( 230 lbs is the max weight in our gym for this machine ) 230 lbs 9 reps 230 lbs 7 reps
Leg Extention 3 sets 12-15 reps set 1 130 lbs 7 reps ( last week i hit 12 reps with 120 lbs so i had to increase the weight ) set 2 80 lbs 15 reps set 3 90 lbs 9 reps
Leg Curl Machine 3 sets 10-15 reps set 1 90 lbs 10 reps set 2 90 lbs 10 reps set 3 45 lbs 6 reps + some drop set to get to 15
Calf Machine 3 sets 10-12 reps 155 lbs 6 reps 135 lbs 11 reps 145 lbs 9 reps
Hyperextention 3 sets 10-15 reps holding 45 lbs all sets to failure bet ween 10-15 rep range
I pinned and injection of the week today . I also substituted chicken with fish yesterday and today some fat free red meat with chicken for the last meal . I increased my protein intake .
Meal 1
8 egg whites + 2 full eggs
Oatmeal 100 grams mixed with 1 scoop of whey protein isolate and 500 ml almond milk
Peanut Butter 15 grams
Meal 2
Chicken Breast 150 grams
Basmati Rice 50 grams
Almonds 15 grams
Meal 3
Chicken Breast 150 grams
Basmati Rice 50 grams
Meal 4 ( preworkout meal )
Chicken Breast 150 grams
Basmati Rice 35-40 grams
1 medium sized banana
Intra workout
1 scoop maltodextrin + eaa + bcaa + 6 grams citruline malate + 1 gram salt + 5 grams creatine
Meal 5 ( post workout )
Rice Flour 70 grams mixed with 2 scoops of Isolate Whey + 15 grams Honey + 25 grams Peanut Butter + 1 medium sized banana + 50 grams oatmeal
Meal 6
Boiled Potatoes 350 grams
Chicken Breast or red meat 150-200 grams I will go with red meat 90 % of time . 1 or 2 days a week i substitute fish with chicken. Chicken gets to my nerves if i eat nothing else for long period.
Pls. let me know what you are thinking .

@Placeboeffect94 i would replace rice flour with oatmeal can you do that?

 

[ceo]

bros diet is much better but add some fats

 

[ROIDDERS]

i would add more cardio

 

[chesty]

i think your diet is improving but needs fast

 

[Ulter]

do fasted cardio btw

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

g2g log would love to see more cardio from you

 

[2Thick]

dont stop update us more playa

 

[Monstro]

log respect you doing it right way

 

[Placeboeffect94]

@Placeboeffect94 i would replace rice flour with oatmeal can you do that?

I will do that for sure . Respect

 

[Placeboeffect94]

i think your diet is improving but needs fast

What kind of fast . Please elaborate .

 

[Topps_Baseball88]

Guys got you covered

 

[25homes]

Today is an off day so will use the chance to update . I eat around 3800-4000 kcal and growing fast . I already put some size on chest , shoulders and arms even though this is only the beginning of the cycle. Probably irrelevant with anabolics , but i am growing really fast.The scale is moving up as well , unfortunately my waist size is also getting bigger.I guess you cannot have it all in life I have doomed waist genetics about fat metabolism the slightest fat that my metabolism decides to store is going to the abdominal and waist area. I skipped lots of cardio this week so i need to get back on track with cardio. Still i go hard every training and if i do not feel like going hard , i take preworkout when neccessary to keep me going . At the end of the training energy must be drained and targeted muscles must be sore . This is how i know i got a good work out done .
Pull 1 All sets to failure
Lat Pulldown 3 sets 8-12 reps set 1 155 lbs 8 reps set 2 130 lbs 8 reps set 3 110 lbs 11 reps
One Arm Machine Row 4 sets 8-12 reps
Barbell Row 4 sets 10-15 reps bar weight included 110 lbs 10 reps 2nd set 110 lbs 8 reps 3rd set 110 lbs 8 reps This is one of the exercises that i should be lifting waaay heavier with perfect form if my back will grow . I have never been a naturally strong guy so i am working on it.
One Arm Lat Pulldown 3 sets 12-15 reps set 1 45 lbs 15 reps set 2 55 lbs 9 reps set 3 55 lbs 7 reps I could not manage to get to targeted 12-15 rep range , but since i hit the meaximum 15 reps with 45 lbs i had to increase the weight and will continue to do so .
Straight Arm Rope Pulldown 4 sets 12-15 reps set 1 65 lbs 11 reps set 2 65 lbs 8 reps set 3 65 lbs 8 reps set 4 65 lbs 8 reps . Same story with the former exercise. In general i am way weaker in pulling movements compared to push.
Face Pull 4 sets 12-15 reps set 1 145 lbs 8 reps set 2 110 lbs 12 reps set 3 110 lbs 10 reps set 4 110 lbs 10 reps
Shrugs 3 sets 8-12 reps All sets with 55 lbs dumbells at each hand , to failure in 8-12 rep range. Enough load is put on passively in many other exercises on traps , so this is like an extra optional exercise in my mind.
Biceps Curl Machine 4 sets 10-15 reps 55 lbs 8 reps 45 lbs 12 reps 35 lbs 10 reps 35 lbs 12 reps My weakest muscles strength wise are arms , but still i manage to put on size somehow . Not crazy size like 18-20 inch arms , but still ...
Hammer Curl 4 sets 8-12 reps all sets with 30 lbs dumbells and if i fail to reach 8-12 rep range i do drop set to get there .
Cable One Arm Hammer Curl 4 sets 10-15 reps 25 lbs set 1 10 reps set 2 10 reps set 3 9 reps set 4 10 reps
Leg 1 All sets to failure unless not written RIR I have good strength in legs , even though my legs are not that big .
Squat 2 sets 8-12 reps RIR 1 310 lbs 8 reps 265 lbs 12 reps
Leg Press 3 sets 8-12 reps RIR 1 500 lbs 10 reps set 2 440 lbs 12 reps set 3 485 lbs 10 reps
Romanian Deadlift 3 sets 10-15 reps 175 lbs 8 reps set 2 and 3 175 lbs 6 reps This is the exercise i need to master and definitely lift heavier .
Single Leg Extention 2 sets 12-15 reps 17 lbs 15 reps 30 lbs 8 reps
Hip Adduction 3 sets 12-15 reps 230 lbs 12 reps ( 230 lbs is the max weight in our gym for this machine ) 230 lbs 9 reps 230 lbs 7 reps
Leg Extention 3 sets 12-15 reps set 1 130 lbs 7 reps ( last week i hit 12 reps with 120 lbs so i had to increase the weight ) set 2 80 lbs 15 reps set 3 90 lbs 9 reps
Leg Curl Machine 3 sets 10-15 reps set 1 90 lbs 10 reps set 2 90 lbs 10 reps set 3 45 lbs 6 reps + some drop set to get to 15
Calf Machine 3 sets 10-12 reps 155 lbs 6 reps 135 lbs 11 reps 145 lbs 9 reps
Hyperextention 3 sets 10-15 reps holding 45 lbs all sets to failure bet ween 10-15 rep range
I pinned and injection of the week today . I also substituted chicken with fish yesterday and today some fat free red meat with chicken for the last meal . I increased my protein intake .
Meal 1
8 egg whites + 2 full eggs
Oatmeal 100 grams mixed with 1 scoop of whey protein isolate and 500 ml almond milk
Peanut Butter 15 grams
Meal 2
Chicken Breast 150 grams
Basmati Rice 50 grams
Almonds 15 grams
Meal 3
Chicken Breast 150 grams
Basmati Rice 50 grams
Meal 4 ( preworkout meal )
Chicken Breast 150 grams
Basmati Rice 35-40 grams
1 medium sized banana
Intra workout
1 scoop maltodextrin + eaa + bcaa + 6 grams citruline malate + 1 gram salt + 5 grams creatine
Meal 5 ( post workout )
Rice Flour 70 grams mixed with 2 scoops of Isolate Whey + 15 grams Honey + 25 grams Peanut Butter + 1 medium sized banana + 50 grams oatmeal
Meal 6
Boiled Potatoes 350 grams
Chicken Breast or red meat 150-200 grams I will go with red meat 90 % of time . 1 or 2 days a week i substitute fish with chicken. Chicken gets to my nerves if i eat nothing else for long period.
Pls. let me know what you are thinking .

following this one

 

[Quadsweep]

i wouldn't count shakes as real protein

 

[SteveMobsterG]

Make the meals smaller so less volume in the stomach

 

[ballin2504]

What kind of fast . Please elaborate .

I’m assuming eating in a window and fasting for a period of hours

 

[Topps_Baseball88]

Cut the shakes if possible and eat as much real food as possible instead of shakes.

 

[Placeboeffect94]

I’m assuming eating in a window and fasting for a period of hours

Got it . I have trouble fitting 6 meals in a day so i wake up at night to eat ( i leave 3 hour time gap betweenn meals , the gap between pre and postworkout meal is even more ) . With fasting i highly doubt i can get to 6 meals . Thanks for the advice but i will pass. And i think 6 meals is the minimum at this point if someone is serious about getting big .
I am getting bigger btw .

 

[MUSTANG_18]

Got it . I have trouble fitting 6 meals in a day so i wake up at night to eat ( i leave 3 hour time gap betweenn meals , the gap between pre and postworkout meal is even more ) . With fasting i highly doubt i can get to 6 meals . Thanks for the advice but i will pass. And i think 6 meals is the minimum at this point if someone is serious about getting big .
I am getting bigger btw .

@Placeboeffect94 you can fit into 5 meals and get small fasting window at least 14 hours to start

you'll grow more because your insulin sensitivity will improve

 

[Placeboeffect94]

@Placeboeffect94 you can fit into 5 meals and get small fasting window at least 14 hours to start

you'll grow more because your insulin sensitivity will improve

Thanks for explanation . I appreciate that .

 

[the_alcatraz]

Thanks for explanation . I appreciate that .

@Placeboeffect94 keep them updates going on training