Approved Log Pre-Gear Training Log, Cardarine then Testosterone

[Tiger Salman Khan]

Tuesday April 8th: Chest, Shoulders & Triceps

Weight: 189.8
1. Incline Bench:
210 x's 4
195 x's 6
180 x's 8

2. Flat Dumbbell Press:
75 x's 10
75 x's 9
75 x's 7

3. Hang Clean & Press:
85 x's 8
85 x's 8
80 x's 8

4. Dumbbell Side Lateral:
20 x's 10
20 x's 9 + 3 partials
20 x's 7 + drop set: 10 x's 6
Superset w/
5. Cable Pressdown:
45 x's 17
45 x's 16
45 x's 14 + drop set: 25 x's 8

Cardio: 35 minute treadmill intervals. 2 minute run, 1 minute walk.

Diet:
Calories: 2,471
Protein: 203
Carbs: 156
Fat: 115

Off Tomorrow. Some meal pics attached.

@GetToDaChoppa! Numbers looks amazing bro....keep killing it.........

 

[the_alcatraz]

A couple things.
I am eating in a slight deficit right now,100-200 calorie deficit which for me is 2,500. and in two weeks I am increasing the deficit and going down to around 2,200 cals, and upping the GW to 20mg (taking 10mg now).

When I start the test in late may/june I will up the calories and can accommodate more protein. But right now eating 250 grams of protein will be tough at 2200-2500 cals.

I also am not convinced based on what I've researched that I need that much protein. I understand people will have differing opinions on that. My philosophy has always been at least 1 gram of protein per pound of bodyweight. And in reality it's per pound of lean bodyweight. So I think at 190 pounds I am covering all my bases if I get 190+ per day. My lean body mass is probably around 155-160 pounds.

Also, the overwhelming majority of my protein comes from whey, meat, fish and dairy which are all sources that are highly absorbed by the body and contain a good amino acid profile.

@GetToDaChoppa! i think we are being clinical here bro and thats fair disucssion though
i think you dont follow the fact that you aint utilizing all protein well , all of us like this
meaning more protein is better imo
but we start with what you comfortable with right
you got psyllium husk and digestive enzymes ED now?

 

[GetToDaChoppa!]

April 9th, off day.
45 minute treadmill walk.
Averaging around 11,000 steps per day.

Diet:
Protein: 226
Carbs: 169
Fat: 99
Calories: 2,471

Tomorrow: Legs, Back, Bi's.

 

[GetToDaChoppa!]

@GetToDaChoppa! i think we are being clinical here bro and thats fair disucssion though
i think you dont follow the fact that you aint utilizing all protein well , all of us like this
meaning more protein is better imo
but we start with what you comfortable with right
you got psyllium husk and digestive enzymes ED now?

psyllium husk? I'm not familiar with that, I'll have to look into it. Taking a bunch of pills already lol.

 

[MUSTANG_18]

psyllium husk? I'm not familiar with that, I'll have to look into it. Taking a bunch of pills already lol.

its a powder dude, get 1 tbps psyllium per day with 2 cups of water youll see a huge digestion shift @GetToDaChoppa!

 

[MUSTANG_18]

April 9th, off day.
45 minute treadmill walk.
Averaging around 11,000 steps per day.

Diet:
Protein: 226
Carbs: 169
Fat: 99
Calories: 2,471

Tomorrow: Legs, Back, Bi's.

can you share foods please dude?

 

[GetToDaChoppa!]

April 10th. Legs, Back & Biceps

1. Walking Barbell Lunge:
95 x's 20 (10 reps on each leg)
95 x's 20
95 x's 20
SUPERSET W/
2. Barbell Row:
115 x's 15
115 x's 15
115 x's 14

3. Close Grip Pulldown (Lats were a little sore going in, strength was not there):
100 x's 11
90 x's 14
90 x's 12
SUPERSET W/
4. RDL:
115 x's 15
115 x's 15
115 x's 13

5. Dumbbell Hammer Curls:
35 x's 16
35 x's 12
35 x's 11
SUPERSET W/
5. Standing Calf Raise holding dumbbell:
35 x's 23
35 x's 20
35 x's 20

Cardio: 30 minute treadmill walk about two hours after weight training. .

Diet:
Calories: 2,215
Protein: 225
Carbs: 160
Fat: 75
Tomorrow: Chest, Shoulders, Triceps.

 

[MUSTANG_18]

April 10th. Legs, Back & Biceps

1. Walking Barbell Lunge:
95 x's 20 (10 reps on each leg)
95 x's 20
95 x's 20
SUPERSET W/
2. Barbell Row:
115 x's 15
115 x's 15
115 x's 14

3. Close Grip Pulldown (Lats were a little sore going in, strength was not there):
100 x's 11
90 x's 14
90 x's 12
SUPERSET W/
4. RDL:
115 x's 15
115 x's 15
115 x's 13

5. Dumbbell Hammer Curls:
35 x's 16
35 x's 12
35 x's 11
SUPERSET W/
5. Standing Calf Raise holding dumbbell:
35 x's 23
35 x's 20
35 x's 20

Cardio: 30 minute treadmill walk about two hours after weight training. .

Diet:
Calories: 2,215
Protein: 225
Carbs: 160
Fat: 75
Tomorrow: Chest, Shoulders, Triceps.

@GetToDaChoppa! pumped training but can you share actual meals you ate please dude?

on the training why it takes you 2 hours? how much break you taking
because what i see you can do in 1 hour

 

[GetToDaChoppa!]

@GetToDaChoppa! pumped training but can you share actual meals you ate please dude?

on the training why it takes you 2 hours? how much break you taking
because what i see you can do in 1 hour

It doesn't take 2 hours. Takes about an hour. But I wait 2 hours after I'm done training to do cardio. I work out during my lunch break then work for another couple hours then take a break and do cardio.

I'll try to post some specifics about the actual meals more.
Today's breakfast:
3 scrambled eggs with cheese
3 pieces of bacon
3 ounces of turkey breast.

 

[MUSTANG_18]

It doesn't take 2 hours. Takes about an hour. But I wait 2 hours after I'm done training to do cardio. I work out during my lunch break then work for another couple hours then take a break and do cardio.

I'll try to post some specifics about the actual meals more.
Today's breakfast:
3 scrambled eggs with cheese
3 pieces of bacon
3 ounces of turkey breast.

i see i got it dude
breakfast is good any protein shake after?