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this is going to be a top log on EF I bet
Approved Log On the road of redemption cutting phase starting now
- Thread starter Topps_Baseball88
- Start date
-
- Tags
- body builders cutting diet training
APPROVED LOG
Dinner as follows
Salmon
40 Calories
1 severing
Fat
0 g
Carbs
8 g
Fiber
4 g
Protein
3 g
80 Calories
1 serving
Fat
7 g
Carbs
2 g
Fiber
1 g
Protein
2
133g Protein, so far today total Calories 1025 ( still going to snack on some protein yogurt little later and have another small meal to round my Calories up a bit more.
Salmon
| 395 | Fat 20 g | Carbs 8 g | Protein 51 g |
40 Calories
1 severing
Fat
0 g
Carbs
8 g
Fiber
4 g
Protein
3 g
80 Calories
1 serving
Fat
7 g
Carbs
2 g
Fiber
1 g
Protein
2
133g Protein, so far today total Calories 1025 ( still going to snack on some protein yogurt little later and have another small meal to round my Calories up a bit more.
Appreciate you as always and for keeping the push alive !
I have thought about it alot actually. My number one passion is body building I do it as a hobby but Try to approach it like I'm getting ready for a show. Learning tweaking transforming myself mentally and body. This is the first time I've ever done a log like this, other then Dylan being so kind in helping me along the way, before I found this place I did it 8 years on my own just Learning all I could and soaking it in and applying it. ( admittedly I am no where near the level or bodyfat required to use anything other than my trt and maybe some sarms down the road. It would take many more components and compounds to try to even come close to competing. I would definitely try it if I had the support system around me ( I'm 34 currently not getting any younger so my window is pretty limited possibly)
If I really wanted to do a bit of self trt and experiment I could, I forgot to post this up ( my 3 bottles expired in 2022 150mg strength they still look just fine maybe a bit weaker at this point. The bottle in the photo is good till 2025 10ml 200mg /ml
I've always been curious what my numbers would look like if I ran 50mg total test cyp a week ontop of my daily 50mg test cream that I use id split the injections in two 25mg shots spreading them out . For now just staying on the cream but I figured I would see what other people's opinions are with my goals and log. I have enough to run that amount for a while I've tested up to using 150mg a week with no AI no sides at all estrogen without AI sat at 70 total and I felt fine at 70 and I feel fine at 33 where I sit now.
I've always been curious what my numbers would look like if I ran 50mg total test cyp a week ontop of my daily 50mg test cream that I use id split the injections in two 25mg shots spreading them out . For now just staying on the cream but I figured I would see what other people's opinions are with my goals and log. I have enough to run that amount for a while I've tested up to using 150mg a week with no AI no sides at all estrogen without AI sat at 70 total and I felt fine at 70 and I feel fine at 33 where I sit now.
Attachments
I am in no way using this decca I just figured I would post it up because I had it , when the clinic i was with wanted to optimize my trt i thought it was a good option to utilize it with that clinic( I never did thankfully ) I'm in no shape to use any compounds right now and that was months ago and monts later still not. . currently just on trt levels of test monitoring by a doctor locally) maybe sarms in the future if I feel its the correct implementation.
Also have Hcg haven't used that for a long while now but held onto it just incase.
Also have Hcg haven't used that for a long while now but held onto it just incase.
Attachments
2 Boneless skinless chicken breast
Calories 240
Total Fat 6g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 130mg
Sodium 580mg
Total Carbohydrate 0g
Dietary Fiber 0g
Total Sugars 0g
Includes Og Added Sugars
Protein 44g
tukery bites ( snack )
Calories from Fat 55
Calories 160
Total Fat 10g
Saturated Fat 3.0g
Trans Fat 0g
Cholesteral 50mg
Sodium 610mg
Total Carbohydrate 2g
Dietary Fiber 0g
Sugars 2
Protein 14g
Triple zero yogurt
Protein 30g
Calories
180
Cholesterol
20mg
Sodium
105mg
Potassium
150mg
Calcium
150mg
Iron
0mg
580 Total Calories
88g Protein
16g Fat
2g Carbs
Calories 240
Total Fat 6g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 130mg
Sodium 580mg
Total Carbohydrate 0g
Dietary Fiber 0g
Total Sugars 0g
Includes Og Added Sugars
Protein 44g
tukery bites ( snack )
Calories from Fat 55
Calories 160
Total Fat 10g
Saturated Fat 3.0g
Trans Fat 0g
Cholesteral 50mg
Sodium 610mg
Total Carbohydrate 2g
Dietary Fiber 0g
Sugars 2
Protein 14g
Triple zero yogurt
Protein 30g
Calories
180
Cholesterol
20mg
Sodium
105mg
Potassium
150mg
Calcium
150mg
Iron
0mg
580 Total Calories
88g Protein
16g Fat
2g Carbs
End of the night photo updates for everyone.
Sleep is indeed important
Keep getting after it man
following this bro...keep it coming
I've been trying everything we will get it done no matter what, last night I had good sleep and we got after it today on back day.
Thank you so much bro I really appreciate the follow and kind words !
No other choice no matter what I can't fail.
4-26-23
First meal ( at work so I only get one break for a full meal so I decided to eat a higher calorie option to keep me going at work.
After work is 45 minutes of cardio to burn off a decent majority of calories when I go home I will eat a few more small meals to hit my target goal of around 2040 calories, even if I don't hit it exactly I do try to get the necessary protein for recovery purposes.
I am able to get a quick snack in few hours from now
Meal 1
Keto style pizza. (877 calories on its own .
6slices mozzarella cheese
3oz mozzarella cheese ontop
1oz bacon crumbles
8 small pieces of sausage
1/4 cup green pepper & onion
1/2 cup fresh mushrooms
2 ( very lite ) teaspoons red sauce
Snack 2 hours after 1st meal
Tukery bites
320 calories
21g Protein
Total Fat 15g
Cholesterol 75mg
Sugar 4g
Combined meal and snack ( 1206 calories-(Protein 85g) (fat 86g )(carbs 33.8) (cholesterol 266g )(sugar 8g )
(4-26-23 PHASE ONE Back + Traps )
I started today with Dead Hang Pull-Up
3x6@219lbs ( body weight )
Overall I felt strong, I like to work with grip strength and Forearm strength when I do Pull-ups. One having strong forearms helps me with Pulling motions alot and handling heavier weight loading.
Second up today was (Deadlifting)
I started out with a few warmups (1x10@115lbs) ( 1X10@145lbs )
(1x10@175lbs)
( my 3 working sets ) (1×10@225lbs)
(1x6@255lbs) (1x6@315lbs)
I will admit I haven't done deadlifts in 4 months in order to see where I was I needed to go a little heavier, it was taxing and fun at the same time, it felt amazing hitting 315lbs for 6 good ones, I credit alot of help with the grip and forearm strength training I do as it wasn't my grip that didn't want the tension it was my back, I could tell if I push any further the reps and set would be sloppy and bad, I can't train like that it has to be cleand or I'm upset and let myself down and it doesn't count as a rep. (for my reps) I did
drop back down and hit ( 1x10@225 and it felt easy after working upward at 315lbs for 6reps
Next up (Bent Over Row) (warm-up) ( 1x10@145lbs) ( 1X10@175lbs )
(Working sets )( 2x10@225lbs) 1x10@245lbs)
these felt extremely good especially after hitting deadlifts, my pulling is increasing little by little each week and for the first time this year I hit 245lbs for 10 which I could not do a couple months ago ( I really feel this forearm training working well for me happy I implemented it in months ago ( the deadhang pull-ups I feel also are increasing my pulling power ( it is amazing what a few tweaks here and there can really do for you over time )
DB Shoulder Shrug ( 1x10@35lbs warmup
(Working sets ) ( 1x10@40lbs ) 1x10@45lbs) (1x10@50lbs)
To increase difficulty I did DB shurgs ( no breaks in between sets and hit BB Shrugs after no breaks and went back and fourth between both for a total of 6 sets.
Wanted to push myself and the tempo since it was the end of my workout.
(BB shrugs behind the back reverse grip)
(Working sets) (1x10@175lbs) (2x10@205lbs)
I was jacked hitting these numbers stepping back a bit from the crushing volume I typically do has been paying off with just two training sessions. Again I have to say Working on grip strength was a key part of this.
Overall I started my workout at 12:40pm I got out by 1:40pm ( cardio 45 minutes tonight after im off work ) ran out of time but we don't make excuses and skip it we go back and get it done.
One way I will reach my goals and body is by sure will and having a committed mindset.
Enjoy the update everyone
Topps
First meal ( at work so I only get one break for a full meal so I decided to eat a higher calorie option to keep me going at work.
After work is 45 minutes of cardio to burn off a decent majority of calories when I go home I will eat a few more small meals to hit my target goal of around 2040 calories, even if I don't hit it exactly I do try to get the necessary protein for recovery purposes.
I am able to get a quick snack in few hours from now
Meal 1
Keto style pizza. (877 calories on its own .
6slices mozzarella cheese
3oz mozzarella cheese ontop
1oz bacon crumbles
8 small pieces of sausage
1/4 cup green pepper & onion
1/2 cup fresh mushrooms
2 ( very lite ) teaspoons red sauce
Snack 2 hours after 1st meal
Tukery bites
320 calories
21g Protein
Total Fat 15g
Cholesterol 75mg
Sugar 4g
Combined meal and snack ( 1206 calories-(Protein 85g) (fat 86g )(carbs 33.8) (cholesterol 266g )(sugar 8g )
(4-26-23 PHASE ONE Back + Traps )
I started today with Dead Hang Pull-Up
3x6@219lbs ( body weight )
Overall I felt strong, I like to work with grip strength and Forearm strength when I do Pull-ups. One having strong forearms helps me with Pulling motions alot and handling heavier weight loading.
Second up today was (Deadlifting)
I started out with a few warmups (1x10@115lbs) ( 1X10@145lbs )
(1x10@175lbs)
( my 3 working sets ) (1×10@225lbs)
(1x6@255lbs) (1x6@315lbs)
I will admit I haven't done deadlifts in 4 months in order to see where I was I needed to go a little heavier, it was taxing and fun at the same time, it felt amazing hitting 315lbs for 6 good ones, I credit alot of help with the grip and forearm strength training I do as it wasn't my grip that didn't want the tension it was my back, I could tell if I push any further the reps and set would be sloppy and bad, I can't train like that it has to be cleand or I'm upset and let myself down and it doesn't count as a rep. (for my reps) I did
drop back down and hit ( 1x10@225 and it felt easy after working upward at 315lbs for 6reps
Next up (Bent Over Row) (warm-up) ( 1x10@145lbs) ( 1X10@175lbs )
(Working sets )( 2x10@225lbs) 1x10@245lbs)
these felt extremely good especially after hitting deadlifts, my pulling is increasing little by little each week and for the first time this year I hit 245lbs for 10 which I could not do a couple months ago ( I really feel this forearm training working well for me happy I implemented it in months ago ( the deadhang pull-ups I feel also are increasing my pulling power ( it is amazing what a few tweaks here and there can really do for you over time )
DB Shoulder Shrug ( 1x10@35lbs warmup
(Working sets ) ( 1x10@40lbs ) 1x10@45lbs) (1x10@50lbs)
To increase difficulty I did DB shurgs ( no breaks in between sets and hit BB Shrugs after no breaks and went back and fourth between both for a total of 6 sets.
Wanted to push myself and the tempo since it was the end of my workout.
(BB shrugs behind the back reverse grip)
(Working sets) (1x10@175lbs) (2x10@205lbs)
I was jacked hitting these numbers stepping back a bit from the crushing volume I typically do has been paying off with just two training sessions. Again I have to say Working on grip strength was a key part of this.
Overall I started my workout at 12:40pm I got out by 1:40pm ( cardio 45 minutes tonight after im off work ) ran out of time but we don't make excuses and skip it we go back and get it done.
One way I will reach my goals and body is by sure will and having a committed mindset.
Enjoy the update everyone
Topps
Appreciate the positivity from you as always Steve, I was able to get in 2 podcasts with you and mobster tonight while I was at work. The home brewing one and the do you need to try different compounds one, both super interesting and I learned alot of quality information
@Topps_Baseball88 you're not giving up and going at it strong style4-26-23
First meal ( at work so I only get one break for a full meal so I decided to eat a higher calorie option to keep me going at work.
After work is 45 minutes of cardio to burn off a decent majority of calories when I go home I will eat a few more small meals to hit my target goal of around 2040 calories, even if I don't hit it exactly I do try to get the necessary protein for recovery purposes.
I am able to get a quick snack in few hours from now
Meal 1
Keto style pizza. (877 calories on its own .
6slices mozzarella cheese
3oz mozzarella cheese ontop
1oz bacon crumbles
8 small pieces of sausage
1/4 cup green pepper & onion
1/2 cup fresh mushrooms
2 ( very lite ) teaspoons red sauce
Snack 2 hours after 1st meal
Tukery bites
320 calories
21g Protein
Total Fat 15g
Cholesterol 75mg
Sugar 4g
Combined meal and snack ( 1206 calories-(Protein 85g) (fat 86g )(carbs 33.8) (cholesterol 266g )(sugar 8g )
(4-26-23 PHASE ONE Back + Traps )
I started today with Dead Hang Pull-Up
3x6@219lbs ( body weight )
Overall I felt strong, I like to work with grip strength and Forearm strength when I do Pull-ups. One having strong forearms helps me with Pulling motions alot and handling heavier weight loading.
Second up today was (Deadlifting)
I started out with a few warmups (1x10@115lbs) ( 1X10@145lbs )
(1x10@175lbs)
( my 3 working sets ) (1×10@225lbs)
(1x6@255lbs) (1x6@315lbs)
I will admit I haven't done deadlifts in 4 months in order to see where I was I needed to go a little heavier, it was taxing and fun at the same time, it felt amazing hitting 315lbs for 6 good ones, I credit alot of help with the grip and forearm strength training I do as it wasn't my grip that didn't want the tension it was my back, I could tell if I push any further the reps and set would be sloppy and bad, I can't train like that it has to be cleand or I'm upset and let myself down and it doesn't count as a rep. (for my reps) I did
drop back down and hit ( 1x10@225 and it felt easy after working upward at 315lbs for 6reps
Next up (Bent Over Row) (warm-up) ( 1x10@145lbs) ( 1X10@175lbs )
(Working sets )( 2x10@225lbs) 1x10@245lbs)
these felt extremely good especially after hitting deadlifts, my pulling is increasing little by little each week and for the first time this year I hit 245lbs for 10 which I could not do a couple months ago ( I really feel this forearm training working well for me happy I implemented it in months ago ( the deadhang pull-ups I feel also are increasing my pulling power ( it is amazing what a few tweaks here and there can really do for you over time )
DB Shoulder Shrug ( 1x10@35lbs warmup
(Working sets ) ( 1x10@40lbs ) 1x10@45lbs) (1x10@50lbs)
To increase difficulty I did DB shurgs ( no breaks in between sets and hit BB Shrugs after no breaks and went back and fourth between both for a total of 6 sets.
Wanted to push myself and the tempo since it was the end of my workout.
(BB shrugs behind the back reverse grip)
(Working sets) (1x10@175lbs) (2x10@205lbs)
I was jacked hitting these numbers stepping back a bit from the crushing volume I typically do has been paying off with just two training sessions. Again I have to say Working on grip strength was a key part of this.
Overall I started my workout at 12:40pm I got out by 1:40pm ( cardio 45 minutes tonight after im off work ) ran out of time but we don't make excuses and skip it we go back and get it done.
One way I will reach my goals and body is by sure will and having a committed mindset.
Enjoy the update everyone
Topps
strongest playa
APPROVED LOG
Not chance brother we just got done going after it with cardio always moving forward
Brother I plan on doing this log till the end if I keep getting this amazing support system with all of you, no way I am stopping this log will go till I reach my goal.
Hot yes I just got done doing some awesome uphill cardio
lol
Always appreciate you for watching
one day at a time.
I couldn't keep living the way I was , only way I know how to climb up out is clawing my way out and earning it , appreciate you Monstro
Not a chance we in it to win it head up mind focused it's time to shine and grind appreciate all the love and support
Starting our I posted some after cardio photos.
As soon as I get home meal time, I certainly earned this meal.
Cardio was originally going for 45 minutes up hill, something in me said don't he lazy don't waste time go after it and get it done here and now.
So I did 65 minutes of uphill cardio burned 728 calories and went over 3miles today. Yesterday I believe I did 45 minutes up hill at 2.4 Miles and 521 calories.
i am trying for little improvements each day and setting goal after goal to stay driven and hungry.
As promised for the log the gains and my goals and for all the crazy support everyone has been so kind showing me. I know I say it alot, it is because I truly mean this without all of you this wouldn't be possible.
The best thing I have done for my mental health and happiness was coming back being apart of this great community and showing all of you my journey from the worst point now and hopefully my best self in the future.
Thank you all
Topps
As soon as I get home meal time, I certainly earned this meal.
Cardio was originally going for 45 minutes up hill, something in me said don't he lazy don't waste time go after it and get it done here and now.
So I did 65 minutes of uphill cardio burned 728 calories and went over 3miles today. Yesterday I believe I did 45 minutes up hill at 2.4 Miles and 521 calories.
i am trying for little improvements each day and setting goal after goal to stay driven and hungry.
As promised for the log the gains and my goals and for all the crazy support everyone has been so kind showing me. I know I say it alot, it is because I truly mean this without all of you this wouldn't be possible.
The best thing I have done for my mental health and happiness was coming back being apart of this great community and showing all of you my journey from the worst point now and hopefully my best self in the future.
Thank you all
Topps
Attachments
I will Start out saying I fell short of the 2040 calories by 221 calories did alot better today then I did yesterday.
I will count that as more positive progress. Also another win tonight I meal prepped a few meals to mix in with the daily grind.
Here is the entire break down with the combination of both meals today.
( Calories 1,819 ) ( Protein 192g )
( Carbs 63.74 ) ( Fat 92g ) ( Sugar 26g )
Cholesterol ( 506g )
Just to go more indepth, here is meal two for the log.
Meal 2 ( had to just make it a big one since it was getting late after the gym.
This one consists of mainly protein and smaller amounts of carbs ( I really was focused on hitting my protein goals, today I came damn close 192g my target goal is a little over 200g a day
Adding it all up.
meal 2 ( total calories 613 )
( total protein 105.46g )
( total carbs 24.7g )
( total fat 6.6g )
( 22g sugar )
448g of lean ground turkey
( 480 calories) (104g of protein)
( 6g of fat) ( carbs 0g )
Stubbs BBQ low calorie sauce
4 tbsp ( 40 calories) ( 8 carbs) ( 8g sugar)
( protein 0g)
4 tbsp of Stubbs BBQ sauce ( stubbs BBQ highly recommended if you want low calorie sauce option. ( comes in a few different flavors.
1/2 cup watermelon ( 23 calories) ( fat 0.11g) ( carbs 5.74g) ( fiber 0.3g )
( sugar 4.71g ) ( protein 0.46g )
Frozen berry medley 1 cup ( 70 calories)
( fat 0.5g ) ( carbs 17g ) ( fiber 6g)
( sugars 10g ) ( protein 1g )
Enjoy tonight's ending log post
Topps
I will count that as more positive progress. Also another win tonight I meal prepped a few meals to mix in with the daily grind.
Here is the entire break down with the combination of both meals today.
( Calories 1,819 ) ( Protein 192g )
( Carbs 63.74 ) ( Fat 92g ) ( Sugar 26g )
Cholesterol ( 506g )
Just to go more indepth, here is meal two for the log.
Meal 2 ( had to just make it a big one since it was getting late after the gym.
This one consists of mainly protein and smaller amounts of carbs ( I really was focused on hitting my protein goals, today I came damn close 192g my target goal is a little over 200g a day
Adding it all up.
meal 2 ( total calories 613 )
( total protein 105.46g )
( total carbs 24.7g )
( total fat 6.6g )
( 22g sugar )
448g of lean ground turkey
( 480 calories) (104g of protein)
( 6g of fat) ( carbs 0g )
Stubbs BBQ low calorie sauce
4 tbsp ( 40 calories) ( 8 carbs) ( 8g sugar)
( protein 0g)
4 tbsp of Stubbs BBQ sauce ( stubbs BBQ highly recommended if you want low calorie sauce option. ( comes in a few different flavors.
1/2 cup watermelon ( 23 calories) ( fat 0.11g) ( carbs 5.74g) ( fiber 0.3g )
( sugar 4.71g ) ( protein 0.46g )
Frozen berry medley 1 cup ( 70 calories)
( fat 0.5g ) ( carbs 17g ) ( fiber 6g)
( sugars 10g ) ( protein 1g )
Enjoy tonight's ending log post
Topps
Attachments
Hard to read but it did look good
I will try cleaning it up a bit on the next one
looks good bro keep at it4-26-23
First meal ( at work so I only get one break for a full meal so I decided to eat a higher calorie option to keep me going at work.
After work is 45 minutes of cardio to burn off a decent majority of calories when I go home I will eat a few more small meals to hit my target goal of around 2040 calories, even if I don't hit it exactly I do try to get the necessary protein for recovery purposes.
I am able to get a quick snack in few hours from now
Meal 1
Keto style pizza. (877 calories on its own .
6slices mozzarella cheese
3oz mozzarella cheese ontop
1oz bacon crumbles
8 small pieces of sausage
1/4 cup green pepper & onion
1/2 cup fresh mushrooms
2 ( very lite ) teaspoons red sauce
Snack 2 hours after 1st meal
Tukery bites
320 calories
21g Protein
Total Fat 15g
Cholesterol 75mg
Sugar 4g
Combined meal and snack ( 1206 calories-(Protein 85g) (fat 86g )(carbs 33.8) (cholesterol 266g )(sugar 8g )
(4-26-23 PHASE ONE Back + Traps )
I started today with Dead Hang Pull-Up
3x6@219lbs ( body weight )
Overall I felt strong, I like to work with grip strength and Forearm strength when I do Pull-ups. One having strong forearms helps me with Pulling motions alot and handling heavier weight loading.
Second up today was (Deadlifting)
I started out with a few warmups (1x10@115lbs) ( 1X10@145lbs )
(1x10@175lbs)
( my 3 working sets ) (1×10@225lbs)
(1x6@255lbs) (1x6@315lbs)
I will admit I haven't done deadlifts in 4 months in order to see where I was I needed to go a little heavier, it was taxing and fun at the same time, it felt amazing hitting 315lbs for 6 good ones, I credit alot of help with the grip and forearm strength training I do as it wasn't my grip that didn't want the tension it was my back, I could tell if I push any further the reps and set would be sloppy and bad, I can't train like that it has to be cleand or I'm upset and let myself down and it doesn't count as a rep. (for my reps) I did
drop back down and hit ( 1x10@225 and it felt easy after working upward at 315lbs for 6reps
Next up (Bent Over Row) (warm-up) ( 1x10@145lbs) ( 1X10@175lbs )
(Working sets )( 2x10@225lbs) 1x10@245lbs)
these felt extremely good especially after hitting deadlifts, my pulling is increasing little by little each week and for the first time this year I hit 245lbs for 10 which I could not do a couple months ago ( I really feel this forearm training working well for me happy I implemented it in months ago ( the deadhang pull-ups I feel also are increasing my pulling power ( it is amazing what a few tweaks here and there can really do for you over time )
DB Shoulder Shrug ( 1x10@35lbs warmup
(Working sets ) ( 1x10@40lbs ) 1x10@45lbs) (1x10@50lbs)
To increase difficulty I did DB shurgs ( no breaks in between sets and hit BB Shrugs after no breaks and went back and fourth between both for a total of 6 sets.
Wanted to push myself and the tempo since it was the end of my workout.
(BB shrugs behind the back reverse grip)
(Working sets) (1x10@175lbs) (2x10@205lbs)
I was jacked hitting these numbers stepping back a bit from the crushing volume I typically do has been paying off with just two training sessions. Again I have to say Working on grip strength was a key part of this.
Overall I started my workout at 12:40pm I got out by 1:40pm ( cardio 45 minutes tonight after im off work ) ran out of time but we don't make excuses and skip it we go back and get it done.
One way I will reach my goals and body is by sure will and having a committed mindset.
Enjoy the update everyone
Topps
Appreciate that brother
definitely sore today and really feeling it as I expected I would. I am really pushing the cardio.
You are doing great bro.....keep the updates coming.........
Keep pushing toward your goal man
Appreciate that brother, we have to be all in I can't fail myself and I can't fail everyone supporting me .
Appreciate you commenting and following my log 100% bicep thank you for the support
Keep it up brother!
Definitely will be ! Thank you brother
Diets looking g good
Thank you brother much needed
and appreciated
Training for today:
Biceps/Triceps
BB curls: = 1x15@20lbs 1x10@30lbs
1x10@40lbs 1x10@50lbs
DB Curl: = 1x20@15lbs 1x10@25lbs 1x10@30lbs
Cable Curl: = 3x10@25lbs
Reverse Grip BB Curl: = 3x10@40lbs
Tricep Push Down: = 3x10@50lbs
Tricep Ext Machine: = 3x10@140lbs
Close Grip Bench : = 3x10 @155lbs
Tricep Press Down Machine: 3x10@200lbs
Duration of resistance Training one Hour
Duration of cardio One Hour.
2.8 miles walked up hill, speed 3.0
Calories burned 526 in total.
Total training time 2 hours
Total Calories burned with just cardio in 3 days 1777.
Uphill miles walked 8.7
Meals eaten today: 3 in total with two snacks.
MEAL: 1&2 ate the same meals
Lean Ground Turkey (224g)
Sweet Potato(224g )
+ (84g) Green Beans
3g Fat 61g Protein 60g Carbs 8g Fiber
Both meals combined eaten 2 hours apart and before gym training
480 calories 122g Protein 120 Carbs Fiber 16g Fat 6g
MEAl 3: Keto style pizza
(910 Calories) (84.59g Protein) (fat59.37)
(Carbs 15.7)
Snack 1 ( Shrimp)
Calories ( 140) Protein (32g) fat ( 2g)
Carbs (0)
Snack 2 ( berry medley)
1Cup calories (70) Fat ( 0.5g) Carbs(17g)
Fiber ( 6g) Sugar (10g) Protein (1g)
Total calories
1600
Protein
237.59
Carbs
152.7
Fiber
22g
Fat
67.87
Sugar
10g
Biceps/Triceps
BB curls: = 1x15@20lbs 1x10@30lbs
1x10@40lbs 1x10@50lbs
DB Curl: = 1x20@15lbs 1x10@25lbs 1x10@30lbs
Cable Curl: = 3x10@25lbs
Reverse Grip BB Curl: = 3x10@40lbs
Tricep Push Down: = 3x10@50lbs
Tricep Ext Machine: = 3x10@140lbs
Close Grip Bench : = 3x10 @155lbs
Tricep Press Down Machine: 3x10@200lbs
Duration of resistance Training one Hour
Duration of cardio One Hour.
2.8 miles walked up hill, speed 3.0
Calories burned 526 in total.
Total training time 2 hours
Total Calories burned with just cardio in 3 days 1777.
Uphill miles walked 8.7
Meals eaten today: 3 in total with two snacks.
MEAL: 1&2 ate the same meals
Lean Ground Turkey (224g)
Sweet Potato(224g )
+ (84g) Green Beans
3g Fat 61g Protein 60g Carbs 8g Fiber
Both meals combined eaten 2 hours apart and before gym training
480 calories 122g Protein 120 Carbs Fiber 16g Fat 6g
MEAl 3: Keto style pizza
(910 Calories) (84.59g Protein) (fat59.37)
(Carbs 15.7)
Snack 1 ( Shrimp)
Calories ( 140) Protein (32g) fat ( 2g)
Carbs (0)
Snack 2 ( berry medley)
1Cup calories (70) Fat ( 0.5g) Carbs(17g)
Fiber ( 6g) Sugar (10g) Protein (1g)
Total calories
1600
Protein
237.59
Carbs
152.7
Fiber
22g
Fat
67.87
Sugar
10g
@Topps_Baseball88 looking good and making progress for sure.I know it's early but compared to the first photo on page one of this log with my shirt off I can see some definition and small differences coming in around the stomach area. Hopefully everyone sees it as well.
Enjoy the log as always
Topps
APPROVED LOG
Appreciate the great support. I am happy when others can see progress I miss
Hopefully by the end of it lean and then onto shredded one step at a time. I must crawl before I walk.
When i was at my best I had a 29in waist if I remember correctly. Thank you for sticking around on my log
getting there man. shave on next picsI know it's early but compared to the first photo on page one of this log with my shirt off I can see some definition and small differences coming in around the stomach area. Hopefully everyone sees it as well.
Enjoy the log as always
Topps
bro need to see the goods. full frontalI know it's early but compared to the first photo on page one of this log with my shirt off I can see some definition and small differences coming in around the stomach area. Hopefully everyone sees it as well.
Enjoy the log as always
Topps
progress is starting bro now GO!!!!!I know it's early but compared to the first photo on page one of this log with my shirt off I can see some definition and small differences coming in around the stomach area. Hopefully everyone sees it as well.
Enjoy the log as always
Topps
I've been lazy on that front I figured someone would call that out sooner or later. Will do Steve. Slowly making progress.
Bro you wild with the comments lol
We definitely hitting it hard !
After having 3 days of resistance Training and hard cardio I needed to rest today and pay attention to my body, I certainly was in no shape for a hard session tonight.
I will be back at it tomorrow with Leg day with a full Training log and food log.
Today I kept it simple ate
(1597 calories) ( protein 124g)
(Carbs 100g) ( fiber 18g) (fat 74g)
( sugar 28g)
Going to keep it short and simple with this one. I will be more detailed tomorrow.
Appreciate all the support and motivation from all of you !!
Topps
I will be back at it tomorrow with Leg day with a full Training log and food log.
Today I kept it simple ate
(1597 calories) ( protein 124g)
(Carbs 100g) ( fiber 18g) (fat 74g)
( sugar 28g)
Going to keep it short and simple with this one. I will be more detailed tomorrow.
Appreciate all the support and motivation from all of you !!
Topps
Progress is everything
You are doing good bro.....keep killing it..........
Agreed im seeing the little changes happening
I appreciate the kind words, definitely will be going full swing at this.
Saturday Legs/Caves/Abs/Forearms
Machine Leg Press
3X10@250lbs
Machine Seated Hamstring Curls
3X10@140lbs
Smith Machine Back Squats
1X10@ 175lbs
2X10@ 225lbs
1X6@315lbs
1X20@145lbs
Stiff Leg Deadlift
1x10@145lbs
1X10@175lbs
2X10@225lbs
1X6@255lbs
Seated Calf Machine Press
3X10@100lbs
Standing Calf Raise
3X10
body weight ( 219lbs while holding 25lb plates)
Torso Machine Twists
3X20@100lbs
Abs Machine Crunch
3X10@50lbs
Abs Machine Press
3X10@100lbs
Hanging Leg lifts
3X10
Barbell Wrist Extension
3X15@30lbs
Barbell Wrist Flexion
3X15@30lbs
Dead Hang Pull-Up
1x10@219lbs body weight.
No Cardio today, overall I felt really strong today and I can tell the tweaks in programming has helped improve my progress and my strengths so far in a cutt and calorie deficit I've kept majority of strength still and my lifts are going up in reps or weight sometimes both.
Will update later with food log and calorie break down.
Enjoy everyone
Topps
Machine Leg Press
3X10@250lbs
Machine Seated Hamstring Curls
3X10@140lbs
Smith Machine Back Squats
1X10@ 175lbs
2X10@ 225lbs
1X6@315lbs
1X20@145lbs
Stiff Leg Deadlift
1x10@145lbs
1X10@175lbs
2X10@225lbs
1X6@255lbs
Seated Calf Machine Press
3X10@100lbs
Standing Calf Raise
3X10
body weight ( 219lbs while holding 25lb plates)
Torso Machine Twists
3X20@100lbs
Abs Machine Crunch
3X10@50lbs
Abs Machine Press
3X10@100lbs
Hanging Leg lifts
3X10
Barbell Wrist Extension
3X15@30lbs
Barbell Wrist Flexion
3X15@30lbs
Dead Hang Pull-Up
1x10@219lbs body weight.
No Cardio today, overall I felt really strong today and I can tell the tweaks in programming has helped improve my progress and my strengths so far in a cutt and calorie deficit I've kept majority of strength still and my lifts are going up in reps or weight sometimes both.
Will update later with food log and calorie break down.
Enjoy everyone
Topps
look forward to your next update
@Topps_Baseball88 don't stop the cardio days stay focusedSaturday Legs/Caves/Abs/Forearms
Machine Leg Press
3X10@250lbs
Machine Seated Hamstring Curls
3X10@140lbs
Smith Machine Back Squats
1X10@ 175lbs
2X10@ 225lbs
1X6@315lbs
1X20@145lbs
Stiff Leg Deadlift
1x10@145lbs
1X10@175lbs
2X10@225lbs
1X6@255lbs
Seated Calf Machine Press
3X10@100lbs
Standing Calf Raise
3X10
body weight ( 219lbs while holding 25lb plates)
Torso Machine Twists
3X20@100lbs
Abs Machine Crunch
3X10@50lbs
Abs Machine Press
3X10@100lbs
Hanging Leg lifts
3X10
Barbell Wrist Extension
3X15@30lbs
Barbell Wrist Flexion
3X15@30lbs
Dead Hang Pull-Up
1x10@219lbs body weight.
No Cardio today, overall I felt really strong today and I can tell the tweaks in programming has helped improve my progress and my strengths so far in a cutt and calorie deficit I've kept majority of strength still and my lifts are going up in reps or weight sometimes both.
Will update later with food log and calorie break down.
Enjoy everyone
Topps
bro do some pole climbing for cardio
happy to see updates
APPROVED LOG
For myself and everyone here I have to be on point with this one.
I've heard of rope climbing but not that one before lol.
Thank you brother, yes we definitely at it full time again.
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