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Approved Log PuritySourceLabs LOG
- Thread starter PhillDragon
- Start date
Whole eggs are some of the most anabolic foods you can eat. I eat them everyday.
You look amazing brother
Eggs really are a super food. Essential in a bodybuilding diet.
breakfast
diaphragm, a real delight
and other meat to cook on the grill
and other meat to cook on the grill
NEW TRAINING
Day 1: chest - shoulders
ex1: flat bench dumbbell push 2 x 15 (warm-up) / 4 x 10-12
ex2: smith machine 35 degrees 1 x 15 / 2 10-12 / 2 x 8-10 with weight increase
ex3: chest press machine 3 x 10-12 / 1 x 4+4+4 10'' rest with heavy weight
ex4: cable crossover at shoulder height 3 x 10-12
ex5: chest fly machine 3 x failure with 2'' peak
ex6: shoulder press machine 4 x 10-12
ex7: dumbbell lateral raises 4 x failure
Day 1: chest - shoulders
ex1: flat bench dumbbell push 2 x 15 (warm-up) / 4 x 10-12
ex2: smith machine 35 degrees 1 x 15 / 2 10-12 / 2 x 8-10 with weight increase
ex3: chest press machine 3 x 10-12 / 1 x 4+4+4 10'' rest with heavy weight
ex4: cable crossover at shoulder height 3 x 10-12
ex5: chest fly machine 3 x failure with 2'' peak
ex6: shoulder press machine 4 x 10-12
ex7: dumbbell lateral raises 4 x failure
big meat day WOW
APPROVED LOG
nice variety of exercises
Is that duck meat in the first pic?
day 2: back
ex1: lifting own weight with prone grip 3 x failure
ex2: lat pulldown machine 3 x 10-12 / 1x 4+4+4 10'' rest between sets
ex3: triangle pulldown 3 x 10-12 / 1x 4+4+4 10'' rest between sets
ex4: supine grip row 4 x 10-12 / 1 x 15
ex5: 4 x 10-12 rowing machine
ex6: 4 x 10-12 triangle row machine
ex7: reverse butterfly 4 x 10-12
ex8: trapeze shrugs with dumbbells 4 x 15
ex1: lifting own weight with prone grip 3 x failure
ex2: lat pulldown machine 3 x 10-12 / 1x 4+4+4 10'' rest between sets
ex3: triangle pulldown 3 x 10-12 / 1x 4+4+4 10'' rest between sets
ex4: supine grip row 4 x 10-12 / 1 x 15
ex5: 4 x 10-12 rowing machine
ex6: 4 x 10-12 triangle row machine
ex7: reverse butterfly 4 x 10-12
ex8: trapeze shrugs with dumbbells 4 x 15
You’re a beast Phil
Oh man, look at all that meat cooking!
day 3: legs day
ex1: free squat (no machine) 2 x 15 / 4 x 10-12
ex2: leg press 45 4 x 10-12 / 1 x 4+4+4 with heavy weight
ex3: deadlift 1 x 12 / 1 x 10 / 1 x 8 with weight increment
ex4: Bulgarian 3 x 10 per leg
ex5: legs extension 3 x failure
ex6: hamstring machine lying down 4 x 10-12
ex7: seated hamstring machine 4 x 10-12
ex8: adductors machine 4 x 15
ex1: free squat (no machine) 2 x 15 / 4 x 10-12
ex2: leg press 45 4 x 10-12 / 1 x 4+4+4 with heavy weight
ex3: deadlift 1 x 12 / 1 x 10 / 1 x 8 with weight increment
ex4: Bulgarian 3 x 10 per leg
ex5: legs extension 3 x failure
ex6: hamstring machine lying down 4 x 10-12
ex7: seated hamstring machine 4 x 10-12
ex8: adductors machine 4 x 15
day4: shoulders
ex1: seated dumbbell pushes 2 x 15 / 4 x 10-12
ex2: shoulders in the smith machine 3 x 10-12 /1 x 4+4+4 with weight increase
ex3: dumbbell lateral raises 4 x 10-12
ex4: upright row 3 x failure
ex5: front deltoid rope cables /4 x 10-12
ex6: rear delts with reverse fly 4 x 15
ex1: seated dumbbell pushes 2 x 15 / 4 x 10-12
ex2: shoulders in the smith machine 3 x 10-12 /1 x 4+4+4 with weight increase
ex3: dumbbell lateral raises 4 x 10-12
ex4: upright row 3 x failure
ex5: front deltoid rope cables /4 x 10-12
ex6: rear delts with reverse fly 4 x 15
day 5: biceps and triceps
ex1: french press 2 x 15 / 4 x 10-12
ex2 curl barbell W 4 x 10-12 with heavy weight
ex3: triceps rope cables behind the head 4 x 10-12
ex4: scott bench biceps 4 x 10-12
ex5: triceps cable rope 4 x 10-12 rope
ex6: alternating dumbbell curls 4 x failure
ex1: french press 2 x 15 / 4 x 10-12
ex2 curl barbell W 4 x 10-12 with heavy weight
ex3: triceps rope cables behind the head 4 x 10-12
ex4: scott bench biceps 4 x 10-12
ex5: triceps cable rope 4 x 10-12 rope
ex6: alternating dumbbell curls 4 x failure
psl shirt love
phil you are amazing keep it up
I'm jealous!!
APPROVED LOG
Looking jacked man. Love the shirt too!
That stringer is sweet
@PhillDragon Good pic....psl got good shirts.......
I don't write anything, it's useless
good morning people
do and do it again until you can and then, when you can't take it anymore... continue and try again. This is the key to success
Here is the new breakdown of macronutrients, calories and food weight for 5 equal meals during the day.
### Daily totals:
- **Rice:** 600 g
- **Extra virgin olive oil:** 15 g
- **Whole eggs:** 4 whole eggs
- **Egg whites:** 6 egg whites
- **Chicken breast:** 500 g
### Calculation of macronutrients and calories:
**Rice (600 g total):**
- Calories: 2100 kcal (350 kcal per 100 g)
- Protein: 48 g (8 g per 100 g)
- Carbohydrates: 480 g (80 g per 100 g)
- Fat: 6 g (1 g per 100 g)
**Extra virgin olive oil (15 g total):**
- Calories: 135 kcal (9 kcal per g)
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 15 g (1 g per g)
**Whole eggs (4 eggs total, approximately 200 g):**
- Calories: 280 kcal (70 kcal per medium egg)
- Protein: 24 g (6 g per medium egg)
- Carbohydrates: 2 g (0.5 g per medium egg)
- Fat: 20 g (5 g per medium egg)
**Egg whites (6 total egg whites, approximately 200 g):**
- Calories: 102 kcal (17 kcal per egg white)
- Protein: 24 g (4 g per egg white)
- Carbohydrates: 2 g (0.3 g per egg white)
- Fat: 0 g
**Chicken breast (500 g total):**
- Calories: 825 kcal (165 kcal per 100 g)
- Protein: 155 g (31 g per 100 g)
- Carbohydrates: 0 g
- Fat: 18 g (3.6 g per 100 g)
### Daily total macronutrients and calories:
- **Calories:** 3442 kcal
- **Proteins:** 251 g
- **Carbohydrates:** 484 g
- **Fat:** 59 g
### Subdivision into 5 equal meals:
### Meal (1/5):
- **Rice:** 120 g
- Calories: 420 kcal
- Protein: 9.6 g
- Carbohydrates: 96 g
- Fat: 1.2 g
- **Extra virgin olive oil:** 3 g
- Calories: 27 kcal
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 3 g
- **Whole eggs:** 0.8 eggs
- Calories: 56 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 4 g
- **Egg whites:** 1.2 egg whites
- Calories: 20.4 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 0 g
- **Chicken breast:** 100 g
- Calories: 165 kcal
- Protein: 31 g
- Carbohydrates: 0 g
- Fat: 3.6 g
**Totals per meal:**
- **Calories:** 688.4 kcal
- **Proteins:** 50.2 g
- **Carbohydrates:** 96.8 g
- **Fat:** 11.8 g
### Daily totals:
- **Rice:** 600 g
- **Extra virgin olive oil:** 15 g
- **Whole eggs:** 4 whole eggs
- **Egg whites:** 6 egg whites
- **Chicken breast:** 500 g
### Calculation of macronutrients and calories:
**Rice (600 g total):**
- Calories: 2100 kcal (350 kcal per 100 g)
- Protein: 48 g (8 g per 100 g)
- Carbohydrates: 480 g (80 g per 100 g)
- Fat: 6 g (1 g per 100 g)
**Extra virgin olive oil (15 g total):**
- Calories: 135 kcal (9 kcal per g)
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 15 g (1 g per g)
**Whole eggs (4 eggs total, approximately 200 g):**
- Calories: 280 kcal (70 kcal per medium egg)
- Protein: 24 g (6 g per medium egg)
- Carbohydrates: 2 g (0.5 g per medium egg)
- Fat: 20 g (5 g per medium egg)
**Egg whites (6 total egg whites, approximately 200 g):**
- Calories: 102 kcal (17 kcal per egg white)
- Protein: 24 g (4 g per egg white)
- Carbohydrates: 2 g (0.3 g per egg white)
- Fat: 0 g
**Chicken breast (500 g total):**
- Calories: 825 kcal (165 kcal per 100 g)
- Protein: 155 g (31 g per 100 g)
- Carbohydrates: 0 g
- Fat: 18 g (3.6 g per 100 g)
### Daily total macronutrients and calories:
- **Calories:** 3442 kcal
- **Proteins:** 251 g
- **Carbohydrates:** 484 g
- **Fat:** 59 g
### Subdivision into 5 equal meals:
### Meal (1/5):
- **Rice:** 120 g
- Calories: 420 kcal
- Protein: 9.6 g
- Carbohydrates: 96 g
- Fat: 1.2 g
- **Extra virgin olive oil:** 3 g
- Calories: 27 kcal
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 3 g
- **Whole eggs:** 0.8 eggs
- Calories: 56 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 4 g
- **Egg whites:** 1.2 egg whites
- Calories: 20.4 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 0 g
- **Chicken breast:** 100 g
- Calories: 165 kcal
- Protein: 31 g
- Carbohydrates: 0 g
- Fat: 3.6 g
**Totals per meal:**
- **Calories:** 688.4 kcal
- **Proteins:** 50.2 g
- **Carbohydrates:** 96.8 g
- **Fat:** 11.8 g
I add a note to the diet above.
I use alternative foods trying to maintain macros.
For example, I eat fish fillets or lean red meat instead of chicken .
if I eat something fattier like salmon, I remove the 4 egg yolks.
As mentioned, I try to maintain macros with different foods.
Fruit, vegetables and derivatives such as fruit juices or other drinks are not included/counted in the diet.
More or less you need to add around 500 total kcal of these foods per day.
To give you an idea, I eat every day
2 lemons
1-2 apples or pears
1 banana
pineapple and/or grape at will
400-500 ml of orange juice or grape juice
These foods are mostly "simple" carbohydrates.
I avoid very high-calorie fruit such as avocado, dates, coconut, dried fruit, both sugary dried fruit (such as apricots, figs, raisins and prunes), both those in shell (such as almonds, walnuts, peanuts and pistachios), and oily seeds (such as those of sunflower, pumpkin and sesame).
If I use any of these foods, for example an avocado, as before, I remove either eggs or oil.
I use alternative foods trying to maintain macros.
For example, I eat fish fillets or lean red meat instead of chicken .
if I eat something fattier like salmon, I remove the 4 egg yolks.
As mentioned, I try to maintain macros with different foods.
Fruit, vegetables and derivatives such as fruit juices or other drinks are not included/counted in the diet.
More or less you need to add around 500 total kcal of these foods per day.
To give you an idea, I eat every day
2 lemons
1-2 apples or pears
1 banana
pineapple and/or grape at will
400-500 ml of orange juice or grape juice
These foods are mostly "simple" carbohydrates.
I avoid very high-calorie fruit such as avocado, dates, coconut, dried fruit, both sugary dried fruit (such as apricots, figs, raisins and prunes), both those in shell (such as almonds, walnuts, peanuts and pistachios), and oily seeds (such as those of sunflower, pumpkin and sesame).
If I use any of these foods, for example an avocado, as before, I remove either eggs or oil.
Need me one of those shirts!
keep up the good work we are proud of you
APPROVED LOG
Diet is super clean man. Rotating different types of food like that help keep it interesting too.
On point as always
Good updates so far.......
5 am.
the coffee was drunk,
Breakfast is ready.
the rest of the meals prepared
the coffee was drunk,
Breakfast is ready.
the rest of the meals prepared
Is Phill ever not lean?
thank you for sharing some of your secrets on this log
Today I placed an order for various supplements.
Omega3, multivitamin, creatine...the usual little things, you know!?
I don't take protein powder or gainers and hadn't even looked in a while.
today, after years, the prices came before my eyes... what happened?
ok there's inflation, war somewhere in the world,...but shit, prices are now off the charts.
Luckily I don't need to integrate proteins into my diet
With all the money saved, I buy lots and lots of testosterone
PS
I apologize to the companies that produce protein powders.
This is not meant to be a march against you.
Omega3, multivitamin, creatine...the usual little things, you know!?
I don't take protein powder or gainers and hadn't even looked in a while.
today, after years, the prices came before my eyes... what happened?
ok there's inflation, war somewhere in the world,...but shit, prices are now off the charts.
Luckily I don't need to integrate proteins into my diet
With all the money saved, I buy lots and lots of testosterone
PS
I apologize to the companies that produce protein powders.
This is not meant to be a march against you.
one day...
Those chest striations are sick!!!
looking beautiful PSL definitely works
Check out his Insta too
Looking jacked big guy
Looking absolutely jacked! What is the IG name?
they are not all mine.
among the things I take, I can mention
multivitamin and multimineral
glutathione
vit D3 + K2
Omega 3
nac
udca
magnesium and inisitol
alpha lipoic acid
preworkout
taurine
carnitine
yohimbine
extra
gaba, 5htp, nad+, curcumin, some detox
but above all lots of chewing gum, I can't live without it!
among the things I take, I can mention
multivitamin and multimineral
glutathione
vit D3 + K2
Omega 3
nac
udca
magnesium and inisitol
alpha lipoic acid
preworkout
taurine
carnitine
yohimbine
extra
gaba, 5htp, nad+, curcumin, some detox
but above all lots of chewing gum, I can't live without it!
I found a new gym that will open on the 24th.
huge and obviously with everything new.
I'm as happy as a kid on the playground
huge and obviously with everything new.
I'm as happy as a kid on the playground
@PhillDragon Good upgrade bro....happy for you........
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