Approved Log Rudes anavar tbol proviron cycle Log

[rüd]

Age: 40ish
Current Weight: 202 lbs (as of April 15)
Last Cut: 182 lbs (Feb 10)


---

Cycle Overview:

Anavar: 30–50mg/day

Turinabol (Tbol): 20–70mg/day

Proviron: 50mg/day split across 3–4 doses

Dosing Strategy: Based on planned weekly output — deload vs. max output



---

Grocery List / Macronutrient Sources:

Carbohydrates:

Honey

Dextrose

Skim Milk

Berries

Bananas

Oats

Basmati Rice

Yellow Potatoes

Sweet Potatoes

Mixed Frozen Vegetables


Protein:

Eggs

Costco Chicken Breast

Trimmed Pork Loin (Roasted)

Quattro Protein Powder

Whey Protein


Fats:

2% Milk

Feta Cheese

Avocado Oil

Sesame Oil



---

Macronutrient Goals (per training demand):

Deload Weeks:

Carbs: 450–500g

Protein: 250–275g

Fats: ~100g


Max Output Weeks:

Carbs: 750–950g

Protein: 260–300g

Fats: 75–95g (lower fat on high-carb days)



Tracked via Lifesum App


---

Supplement Stack (BOX System):

BOX 1 — 7:00 AM

Proviron (AM dose)

D-Amphetamine 20mg (10mg on Halo days)

Cardarine 15mg

Sea Salt 2g

Electrolyte Blend

Potassium Citrate

Pomegranate Extract

L-Tyrosine 1000mg

Anavar (AM dose)

Turinabol (AM dose)

L-Carnitine 1.5g


BOX 2 — 10:00 AM

TUDCA 500mg

NAC 600mg

D-Amphetamine 20mg

Curcumin-Pro 500mg

Omega-3 2400mg

Red Yeast Rice 600mg

CoQ10 100mg

Berberine 500mg

Glucosamine/Chondroitin/MSM — 2 tablets


BOX 3 — 1:30 PM

Focus Factor

Vitamin D3 2500 IU

Vitamin K2 100mcg

Moringa 500–1000mg

L-Tyrosine 500mg

Potassium Citrate

Electrolyte Blend

Berberine 250mg

Apple Cider Vinegar 1 tbsp

Boron 3–6mg


BOX 4 — 3:30 PM

Moringa 500–1000mg

Proviron (Midday Dose)

Anavar (PM dose)

Turinabol (PM dose)

L-Carnitine 750mg


BOX 5 — 5:30 PM

TUDCA 500mg

NAC 600mg

Niacinamide 500mg (E2D)

Niacin 500mg (E2D)

Garlic Extract 600mg

Omega-3 1200mg

Curcumin-Pro 500mg

Red Yeast Rice 600mg

CoQ10 100mg

Berberine 250mg

Potassium Citrate

Proviron (PM Dose)

L-Carnitine 750mg


BOX 6 — 9:30 PM

Collagen 10g

Vitamin C 250mg

Magnesium Glycinate 400mg

L-Theanine 100–200mg

GABA 500–750mg

Probiotic

Glucosamine/Chondroitin/MSM — 1 tablet

Ashwagandha 500mg

Proviron


Other:

Taurine: 4g/day

Sodium: 5g from food + 12g Himalayan Salt


Electrolyte Blend:
Custom 3:1:1 (Potassium Citrate : Magnesium Orotate : Taurine) + Salt


---

Pre-Workout Custom Mix:

Citrulline Malate 9g

Beta Alanine 3g

Agmatine Sulfate 1.5g

Niacin 50mg

Pomegranate Powder 1g

Creatine 5g

400ml Coconut Water

(Planned Addition: Betaine Anhydrous 2.5g)



---

Background & History:

Former stucco/stone mason & renovation contractor

Historically fluctuated between 230–250 lbs, peaked just under 300 due to back injury

Malformed L5 vertebrae; stiffness is constant but improving

Transitioned from cut at 210 lbs (25% BF) to 182 lbs (Feb 11) over ~7 months



---

Training Focus:

Torque-Based Movement

Core Bracing

CNS Optimization



---

Daily Delt & Core Stabilization Protocol (15–20 min each)

Delt Movements (Choose 3–4/day):

Lean-Away Lateral Raises – 4x10–15

Rear Delt Flys – 3x15–20

Y-Raises – 3x12–15

Upright Rows – 3x10

Overhead Plate Raises / Bus Drivers – 2x20

20-20-20 Finisher – Lateral / Front / Rear Flys, no rest


Core Movements (Choose 3/day):

Trident Braces (Center + Diagonals = 125–150 total reps)

Weighted Plank Variations – 3x40–60 sec

Pallof Press – 3x15/side

Single-Arm Carries – 3x30 sec/side

Hanging Leg Raise or Ab Wheel – 3x10–15

Rotational Core (Landmine/Cable Chop) – 3x12/side

Sling Line Oblique Lock


Execution Notes:

Run after primary lift or as finisher

Rotate movements biweekly

Focus on control and contraction

Rest ~30s between sets, maintain high pace



---

Main Lifts Focus:

Deadlift / Pulling

Pressing / Pushing

Event Work: Truck Pulls, Sandbags, Medleys


Ill get some pictures up from cut till now and start adding my notes from Halo micro dosing for CNS overloading, Fluffy Bunny Carb Loop and some sample workouts that I have logged.

 

[the_alcatraz]

Age: 40ish
Current Weight: 202 lbs (as of April 15)
Last Cut: 182 lbs (Feb 10)


---

Cycle Overview:

Anavar: 30–50mg/day

Turinabol (Tbol): 20–70mg/day

Proviron: 50mg/day split across 3–4 doses

Dosing Strategy: Based on planned weekly output — deload vs. max output



---

Grocery List / Macronutrient Sources:

Carbohydrates:

Honey

Dextrose

Skim Milk

Berries

Bananas

Oats

Basmati Rice

Yellow Potatoes

Sweet Potatoes

Mixed Frozen Vegetables


Protein:

Eggs

Costco Chicken Breast

Trimmed Pork Loin (Roasted)

Quattro Protein Powder

Whey Protein


Fats:

2% Milk

Feta Cheese

Avocado Oil

Sesame Oil



---

Macronutrient Goals (per training demand):

Deload Weeks:

Carbs: 450–500g

Protein: 250–275g

Fats: ~100g


Max Output Weeks:

Carbs: 750–950g

Protein: 260–300g

Fats: 75–95g (lower fat on high-carb days)



Tracked via Lifesum App


---

Supplement Stack (BOX System):

BOX 1 — 7:00 AM

Proviron (AM dose)

D-Amphetamine 20mg (10mg on Halo days)

Cardarine 15mg

Sea Salt 2g

Electrolyte Blend

Potassium Citrate

Pomegranate Extract

L-Tyrosine 1000mg

Anavar (AM dose)

Turinabol (AM dose)

L-Carnitine 1.5g


BOX 2 — 10:00 AM

TUDCA 500mg

NAC 600mg

D-Amphetamine 20mg

Curcumin-Pro 500mg

Omega-3 2400mg

Red Yeast Rice 600mg

CoQ10 100mg

Berberine 500mg

Glucosamine/Chondroitin/MSM — 2 tablets


BOX 3 — 1:30 PM

Focus Factor

Vitamin D3 2500 IU

Vitamin K2 100mcg

Moringa 500–1000mg

L-Tyrosine 500mg

Potassium Citrate

Electrolyte Blend

Berberine 250mg

Apple Cider Vinegar 1 tbsp

Boron 3–6mg


BOX 4 — 3:30 PM

Moringa 500–1000mg

Proviron (Midday Dose)

Anavar (PM dose)

Turinabol (PM dose)

L-Carnitine 750mg


BOX 5 — 5:30 PM

TUDCA 500mg

NAC 600mg

Niacinamide 500mg (E2D)

Niacin 500mg (E2D)

Garlic Extract 600mg

Omega-3 1200mg

Curcumin-Pro 500mg

Red Yeast Rice 600mg

CoQ10 100mg

Berberine 250mg

Potassium Citrate

Proviron (PM Dose)

L-Carnitine 750mg


BOX 6 — 9:30 PM

Collagen 10g

Vitamin C 250mg

Magnesium Glycinate 400mg

L-Theanine 100–200mg

GABA 500–750mg

Probiotic

Glucosamine/Chondroitin/MSM — 1 tablet

Ashwagandha 500mg

Proviron


Other:

Taurine: 4g/day

Sodium: 5g from food + 12g Himalayan Salt


Electrolyte Blend:
Custom 3:1:1 (Potassium Citrate : Magnesium Orotate : Taurine) + Salt


---

Pre-Workout Custom Mix:

Citrulline Malate 9g

Beta Alanine 3g

Agmatine Sulfate 1.5g

Niacin 50mg

Pomegranate Powder 1g

Creatine 5g

400ml Coconut Water

(Planned Addition: Betaine Anhydrous 2.5g)



---

Background & History:

Former stucco/stone mason & renovation contractor

Historically fluctuated between 230–250 lbs, peaked just under 300 due to back injury

Malformed L5 vertebrae; stiffness is constant but improving

Transitioned from cut at 210 lbs (25% BF) to 182 lbs (Feb 11) over ~7 months



---

Training Focus:

Torque-Based Movement

Core Bracing

CNS Optimization



---

Daily Delt & Core Stabilization Protocol (15–20 min each)

Delt Movements (Choose 3–4/day):

Lean-Away Lateral Raises – 4x10–15

Rear Delt Flys – 3x15–20

Y-Raises – 3x12–15

Upright Rows – 3x10

Overhead Plate Raises / Bus Drivers – 2x20

20-20-20 Finisher – Lateral / Front / Rear Flys, no rest


Core Movements (Choose 3/day):

Trident Braces (Center + Diagonals = 125–150 total reps)

Weighted Plank Variations – 3x40–60 sec

Pallof Press – 3x15/side

Single-Arm Carries – 3x30 sec/side

Hanging Leg Raise or Ab Wheel – 3x10–15

Rotational Core (Landmine/Cable Chop) – 3x12/side

Sling Line Oblique Lock


Execution Notes:

Run after primary lift or as finisher

Rotate movements biweekly

Focus on control and contraction

Rest ~30s between sets, maintain high pace



---

Main Lifts Focus:

Deadlift / Pulling

Pressing / Pushing

Event Work: Truck Pulls, Sandbags, Medleys


Ill get some pictures up from cut till now and start adding my notes from Halo micro dosing for CNS overloading, Fluffy Bunny Carb Loop and some sample workouts that I have logged.

@rüd powerful new log bro ! happy you sharing finally

Pics
please start getting pictures of you up with face blurred so we can see your base size and cuts

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
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.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:

Iron Gorillas eBooks - Bodybuilding,Steroids,SARMS,Peptides,Supplements

Free Bodybuilding eBooks Secret to Mail Order Steroids 2024 Underground Oral Steroid Handbook Underground Injectable Steroids Handbook Bionic SARMS Underground Peptides Handbook - Digital eBook Underground Steroid Cycles Handbook Beligas Pharmaceuticals 2024 Underground Guide Nootropics...

irongorillas.com

Podcast
are you listening to our podcast? if not, you should:

Podcasts

Podcasts

www.evolutionary.org

thank you and share more

 

[rüd]

Age: 40ish
Current Weight: 202 lbs (as of April 15)
Last Cut: 182 lbs (Feb 10)


---

Cycle Overview:

Nice Steve.

I am on Beast and Kat + transaderm and I am doing Madcow 5x5s.

Your post describes EXACTLY what I am doing and the mass is definitely coming on. I will cut towards the 2nd half of PCT and bridge to Helladrol to tighten it all up.

Your diet description is nearly identical to what I chow down, exception being 2.5 hours. I am not doing any cardio either, which I really miss!!

Thanks for the post

Anavar: 30–50mg/day

Turinabol (Tbol): 20–70mg/day

Proviron: 50mg/day split across 3–4 doses

Dosing Strategy: Based on planned weekly output — deload vs. max output



---

Grocery List / Macronutrient Sources:

Carbohydrates:

Honey

Dextrose

Skim Milk

Berries

Bananas

Oats

Basmati Rice

Yellow Potatoes

Sweet Potatoes

Mixed Frozen Vegetables


Protein:

Eggs

Costco Chicken Breast

Trimmed Pork Loin (Roasted)

Quattro Protein Powder

Whey Protein


Fats:

2% Milk

Feta Cheese

Avocado Oil

Sesame Oil



---

Macronutrient Goals (per training demand):

Deload Weeks:

Carbs: 450–500g

Protein: 250–275g

Fats: ~100g


Max Output Weeks:

Carbs: 750–950g

Protein: 260–300g

Fats: 75–95g (lower fat on high-carb days)



Tracked via Lifesum App


---

Supplement Stack (BOX System):

BOX 1 — 7:00 AM

Proviron (AM dose)

D-Amphetamine 20mg (10mg on Halo days)

Cardarine 15mg

Sea Salt 2g

Electrolyte Blend

Potassium Citrate

Pomegranate Extract

L-Tyrosine 1000mg

Anavar (AM dose)

Turinabol (AM dose)

L-Carnitine 1.5g


BOX 2 — 10:00 AM

TUDCA 500mg

NAC 600mg

D-Amphetamine 20mg

Curcumin-Pro 500mg

Omega-3 2400mg

Red Yeast Rice 600mg

CoQ10 100mg

Berberine 500mg

Glucosamine/Chondroitin/MSM — 2 tablets


BOX 3 — 1:30 PM

Focus Factor

Vitamin D3 2500 IU

Vitamin K2 100mcg

Moringa 500–1000mg

L-Tyrosine 500mg

Potassium Citrate

Electrolyte Blend

Berberine 250mg

Apple Cider Vinegar 1 tbsp

Boron 3–6mg


BOX 4 — 3:30 PM

Moringa 500–1000mg

Proviron (Midday Dose)

Anavar (PM dose)

Turinabol (PM dose)

L-Carnitine 750mg


BOX 5 — 5:30 PM

TUDCA 500mg

NAC 600mg

Niacinamide 500mg (E2D)

Niacin 500mg (E2D)

Garlic Extract 600mg

Omega-3 1200mg

Curcumin-Pro 500mg

Red Yeast Rice 600mg

CoQ10 100mg

Berberine 250mg

Potassium Citrate

Proviron (PM Dose)

L-Carnitine 750mg


BOX 6 — 9:30 PM

Collagen 10g

Vitamin C 250mg

Magnesium Glycinate 400mg

L-Theanine 100–200mg

GABA 500–750mg

Probiotic

Glucosamine/Chondroitin/MSM — 1 tablet

Ashwagandha 500mg

Proviron


Other:

Taurine: 4g/day

Sodium: 5g from food + 12g Himalayan Salt


Electrolyte Blend:
Custom 3:1:1 (Potassium Citrate : Magnesium Orotate : Taurine) + Salt


---

Pre-Workout Custom Mix:

Citrulline Malate 9g

Beta Alanine 3g

Agmatine Sulfate 1.5g

Niacin 50mg

Pomegranate Powder 1g

Creatine 5g

400ml Coconut Water

(Planned Addition: Betaine Anhydrous 2.5g)



---

Background & History:

Former stucco/stone mason & renovation contractor

Historically fluctuated between 230–250 lbs, peaked just under 300 due to back injury

Malformed L5 vertebrae; stiffness is constant but improving

Transitioned from cut at 210 lbs (25% BF) to 182 lbs (Feb 11) over ~7 months



---

Training Focus:

Torque-Based Movement

Core Bracing

CNS Optimization



---

Daily Delt & Core Stabilization Protocol (15–20 min each)

Delt Movements (Choose 3–4/day):

Lean-Away Lateral Raises – 4x10–15

Rear Delt Flys – 3x15–20

Y-Raises – 3x12–15

Upright Rows – 3x10

Overhead Plate Raises / Bus Drivers – 2x20

20-20-20 Finisher – Lateral / Front / Rear Flys, no rest


Core Movements (Choose 3/day):

Trident Braces (Center + Diagonals = 125–150 total reps)

Weighted Plank Variations – 3x40–60 sec

Pallof Press – 3x15/side

Single-Arm Carries – 3x30 sec/side

Hanging Leg Raise or Ab Wheel – 3x10–15

Rotational Core (Landmine/Cable Chop) – 3x12/side

Sling Line Oblique Lock


Execution Notes:

Run after primary lift or as finisher

Rotate movements biweekly

Focus on control and contraction

Rest ~30s between sets, maintain high pace



---

Main Lifts Focus:

Deadlift / Pulling

Pressing / Pushing

Event Work: Truck Pulls, Sandbags, Medleys


Ill get some pictures up from cut till now and start adding my notes from Halo micro dosing for CNS overloading, Fluffy Bunny Carb Loop and some sample workouts that I have logged.

I pretty much the same thing every day.

Eggs and oats with skim honey berries for breakfast..

Basmati, skim, dextrose, cinnamon, honey pre gym

Basmati, Mutant Mass in blender with veggies, skim, banana, chicken post gym

Sweet potato, yellow potato, chicken breast or trimmed pork loin well salted.

Eggs, Mutant mass with skim, feta cheese x2 afternoon evening

MM and skim depending on what I'm doing in the gym the next day.. spoon of honey and almond butter (depends on if im hungry or if fats are behind) at night for stable blood sugar overnight and I like it.

I usually get a Big Ass Burrito from Mucho burrito double guacamole hold the sour cream and load the jalapeños every about 10 days.

I'll take pictures of my food tomorrow but I promise it will be underwhelming.

I do a probiotic nightly but thay should be in my supp list above. I haven't needed psyllium husk or activated charcoal since dialing in BML. Regular and dense as mortar twice a day.

I wake up tight but by the time 10 am rolls around and I'm loaded with water electrolyes and glycogen my pants fit a little different.

Cardio.. I walk, carry, bend and wrench 9 hours a day so my time in gym is moving steel for now. Not against it but with my added zercher carries, bear grip carries, weighted backwards walking and truck push and pulls i called it good for this strength push.

I'll log and a few of my workouts during my posterior chain and cns assault week.

Pictures.. I have one Pic in my whole phone of me flexing. I have one set from about 2pm the one day and I think it's contrasting morning so yall can see how I store in the tanks during the day.

Tried uploading pics.. not sure they will show.

 

[rüd]

I pretty much the same thing every day.

Eggs and oats with skim honey berries for breakfast..

Basmati, skim, dextrose, cinnamon, honey pre gym

Basmati, Mutant Mass in blender with veggies, skim, banana, chicken post gym

Sweet potato, yellow potato, chicken breast or trimmed pork loin well salted.

Eggs, Mutant mass with skim, feta cheese x2 afternoon evening

MM and skim depending on what I'm doing in the gym the next day.. spoon of honey and almond butter (depends on if im hungry or if fats are behind) at night for stable blood sugar overnight and I like it.

I usually get a Big Ass Burrito from Mucho burrito double guacamole hold the sour cream and load the jalapeños every about 10 days.

I'll take pictures of my food tomorrow but I promise it will be underwhelming.

I do a probiotic nightly but thay should be in my supp list above. I haven't needed psyllium husk or activated charcoal since dialing in BML. Regular and dense as mortar twice a day.

I wake up tight but by the time 10 am rolls around and I'm loaded with water electrolyes and glycogen my pants fit a little different.

Cardio.. I walk, carry, bend and wrench 9 hours a day so my time in gym is moving steel for now. Not against it but with my added zercher carries, bear grip carries, weighted backwards walking and truck push and pulls i called it good for this strength push.

I'll log and a few of my workouts during my posterior chain and cns assault week.

Pictures.. I have one Pic in my whole phone of me flexing. I have one set from about 2pm the one day and I think it's contrasting morning so yall can see how I store in the tanks during the day.

Tried uploading pics.. not sure they will show.

 

[SteveMobsterG]

What's with the 'ish'? I'm 60. Not '60ish'.

 

[SteveMobsterG]

Big time transformation from 320 to 250 and then to where you are now. Talk briefly about that.

Also what is the 'box system' re the supps

 

[the_alcatraz]

I pretty much the same thing every day.

Eggs and oats with skim honey berries for breakfast..

Basmati, skim, dextrose, cinnamon, honey pre gym

Basmati, Mutant Mass in blender with veggies, skim, banana, chicken post gym

Sweet potato, yellow potato, chicken breast or trimmed pork loin well salted.

Eggs, Mutant mass with skim, feta cheese x2 afternoon evening

MM and skim depending on what I'm doing in the gym the next day.. spoon of honey and almond butter (depends on if im hungry or if fats are behind) at night for stable blood sugar overnight and I like it.

I usually get a Big Ass Burrito from Mucho burrito double guacamole hold the sour cream and load the jalapeños every about 10 days.

I'll take pictures of my food tomorrow but I promise it will be underwhelming.

I do a probiotic nightly but thay should be in my supp list above. I haven't needed psyllium husk or activated charcoal since dialing in BML. Regular and dense as mortar twice a day.

I wake up tight but by the time 10 am rolls around and I'm loaded with water electrolyes and glycogen my pants fit a little different.

Cardio.. I walk, carry, bend and wrench 9 hours a day so my time in gym is moving steel for now. Not against it but with my added zercher carries, bear grip carries, weighted backwards walking and truck push and pulls i called it good for this strength push.

I'll log and a few of my workouts during my posterior chain and cns assault week.

Pictures.. I have one Pic in my whole phone of me flexing. I have one set from about 2pm the one day and I think it's contrasting morning so yall can see how I store in the tanks during the day.

Tried uploading pics.. not sure they will show.

@rüd thanks for the pic share brother you look great, I can tell you dropped a lot of bodyfat, much leaner and tighter there

what kind of macros you see on this diet? i see decent layout but not sure macros on this

 

[stevesmi]

you've got a very lean waste so far
you've got a great base to work with let's hit this

 

[abolone]

Solid log man! Everything seems on point!!!
Epic !!!!

 

[rüd]

1. I'm not yet 40 but I'm kicking down it's door
2. 250-300-250-280-175-210-182-200ish Between bulk and cut or working during summers lazy in Winters. Injury to drinking too much to now. That's the story behind weight jumps.
3. Box system is just my pill organizers. I look like a cancer patient with all my supps in cases.
4. I last enough weight when I did push ups in the morning the skin on my stomach hit the floor before my chest would. I'll get a macro layout up and a few day to days with full counts for different stages (today hopefully)

 

[rüd]

I'm not good at posing and taking pictures so no flex pics or else I look like I'm trying to take a shit.

Today's food excluding one rice shake.

 

[Arabian]

Great log to start off with. I like the grocery list.

 

[Quadsweep]

Only thing I would change is I would drop the dextrose...

See no reason for at all.

 

[BodyMonster34]

Bro, you a true champion. But I want to see some red meat next time when you update

 

[JasonPriest]

This is an excellent job on this.

The supplement list is tremendous.

 

[wootoom]

Really looking forward to seeing your updates on this.

It's going to be a great long, I predict.

 

[2Thick]

Very cool start.

I'm looking forward to seeing what kind of results you end up getting.

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

You look extremely lean already.

So your diet is on point. Keep it going.

 

[chesty]

You look fantastic for your age, for sure. You definitely got a good read on. What works for you?

 

[ROIDDERS]

I'm looking forward to this.

I see you do a lot of core training at certainly paying off.

 

[ceo]

Bros. I like the high intensity fast workouts. Keep your heart rate elevated.

 

[rüd]

Only thing I would change is I would drop the dextrose...

See no reason for at all.

No fat.. add to basmati shakes before gym, intra water and post basmati shakes.

*please see my BML (Bioadaptive Metabolic Loop). My own creation for carb partitioning. Works excellent for energy during and quick uptake of driving protein into place post.

 

[rüd]

You look fantastic for your age, for sure. You definitely got a good read on. What works for you?

I eat ALOT of carbs (750+ daily, 500+ on deload/form check weeks 850-1000 day before heavy CNS and PR days) I cycle my supplements in a unique way tjat i have developed to ensure constant glycogen production over fat creation. I focus on torque, anterior and posterior development, sling system engagement, volume for auxiliary stabilization. I never "test" pr's I manufacture the results using Epley and Bryzcki formulas and then set them. I listen to my body and never push past what it tells me is not natural yet. I cycle heavily through major hinge point zones. I use a micro dose of halo (5mg split) when I feel my CNS start to be overly taxed then drop back for 2 days into volume. I push my limits without injuring anything and thus increase my maximal output tolerance over time.

I don't get sore because of these factors and thus can train daily.. constantly pushing my ceiling. I do my best to manufacture success of every lift before I even enter the gym.

 

[rüd]

Bro, you a true champion. But I want to see some red meat next time when you update

Good point.. bloody expensive but will cycle in some BEEEEF. The taste buds will appreciate it as well.

 

[the_alcatraz]

I eat ALOT of carbs (750+ daily, 500+ on deload/form check weeks 850-1000 day before heavy CNS and PR days) I cycle my supplements in a unique way tjat i have developed to ensure constant glycogen production over fat creation. I focus on torque, anterior and posterior development, sling system engagement, volume for auxiliary stabilization. I never "test" pr's I manufacture the results using Epley and Bryzcki formulas and then set them. I listen to my body and never push past what it tells me is not natural yet. I cycle heavily through major hinge point zones. I use a micro dose of halo (5mg split) when I feel my CNS start to be overly taxed then drop back for 2 days into volume. I push my limits without injuring anything and thus increase my maximal output tolerance over time.

I don't get sore because of these factors and thus can train daily.. constantly pushing my ceiling. I do my best to manufacture success of every lift before I even enter the gym.

750 grams of carbs? whats your blood sugar like @rüd

 

[rüd]

300g basmati rice, 2 scoops Mutant Mass, dextrose 20g, 2 bananas, skim milk 500ml split between pre and post gym (trained afternoon today but same routine besides) and a chunk of chicken post workout. 30ish minutes later I finished last couple swallows of rice shake and took blood sugar.. 7.7.. pictures added

 

[Noah Wixx]

This will be a fun one to follow along

 

[rüd]

300g basmati rice, 2 scoops Mutant Mass, dextrose 20g, 2 bananas, skim milk 500ml split between pre and post gym (trained afternoon today but same routine besides) and a chunk of chicken post workout. 30ish minutes later I finished last couple swallows of rice shake and took blood sugar.. 7.7.. pictures added

Retook blood sugars after supper of chicken, rice, peas, banana w honey, bit of protein powder to finish protein macro count for the day. As always stuck to my loop.. 1 hour after supper bloods read 6.7

800+ carbs 275 protein 75 fats.. probably have a bit of almond butter with 2grams salt and honey before bed. Priming for Halo micro dose tomorrow with sling line, posterior chain and core bracing.




Halo Micro Dose Protocol 6 Deadly Sins List

1. Ego Lifting.

Chasing numbers instead of torque imprint.

Reminder: The goal is dominance through precision, not desperation through chaos.


2. Skipping Warm-Up Activation.

Failing to properly activate sling systems before main sets.

Reminder: Torque output without proper ignition = diluted neural imprint.


3. Overextending Volume.

Adding extra sets/reps "because you felt good."

Reminder: Overreach week is coming. This is system loading, not system draining.


4. Going to Mechanical Failure.

Grinding reps until structural breakdown.

Reminder: Every rep must be clean torque imprint. Halo is for precision, not carnage.


5. Poor Recovery Execution.

Ignoring hydration, glycogen reload, sleep, or electrolytes post-session.

Reminder: Torque expression is only as good as torque recovery.


6. Rushing Core Work.

Treating core reinforcement as an afterthought.

Reminder: Your core bracing is your primary torque amplifier — it gets more critical under heavier system loads.


7. Forgetting the Bigger Picture.

Acting like Week 6 is the "peak" rather than the "forge."

 

[rüd]

This will be a fun one to follow along

That seems to be the general consensus.

 

[rüd]

Retook blood sugars after supper of chicken, rice, peas, banana w honey, bit of protein powder to finish protein macro count for the day. As always stuck to my loop.. 1 hour after supper bloods read 6.7

800+ carbs 275 protein 75 fats.. probably have a bit of almond butter with 2grams salt and honey before bed. Priming for Halo micro dose tomorrow with sling line, posterior chain and core bracing.




Halo Micro Dose Protocol 6 Deadly Sins List

1. Ego Lifting.

Chasing numbers instead of torque imprint.

Reminder: The goal is dominance through precision, not desperation through chaos.


2. Skipping Warm-Up Activation.

Failing to properly activate sling systems before main sets.

Reminder: Torque output without proper ignition = diluted neural imprint.


3. Overextending Volume.

Adding extra sets/reps "because you felt good."

Reminder: Overreach week is coming. This is system loading, not system draining.


4. Going to Mechanical Failure.

Grinding reps until structural breakdown.

Reminder: Every rep must be clean torque imprint. Halo is for precision, not carnage.


5. Poor Recovery Execution.

Ignoring hydration, glycogen reload, sleep, or electrolytes post-session.

Reminder: Torque expression is only as good as torque recovery.


6. Rushing Core Work.

Treating core reinforcement as an afterthought.

Reminder: Your core bracing is your primary torque amplifier — it gets more critical under heavier system loads.


7. Forgetting the Bigger Picture.

Acting like Week 6 is the "peak" rather than the "forge."

pic

 

[ballin2504]

Age: 40ish
Current Weight: 202 lbs (as of April 15)
Last Cut: 182 lbs (Feb 10)


---

Cycle Overview:

Anavar: 30–50mg/day

Turinabol (Tbol): 20–70mg/day

Proviron: 50mg/day split across 3–4 doses

Dosing Strategy: Based on planned weekly output — deload vs. max output



---

Grocery List / Macronutrient Sources:

Carbohydrates:

Honey

Dextrose

Skim Milk

Berries

Bananas

Oats

Basmati Rice

Yellow Potatoes

Sweet Potatoes

Mixed Frozen Vegetables


Protein:

Eggs

Costco Chicken Breast

Trimmed Pork Loin (Roasted)

Quattro Protein Powder

Whey Protein


Fats:

2% Milk

Feta Cheese

Avocado Oil

Sesame Oil



---

Macronutrient Goals (per training demand):

Deload Weeks:

Carbs: 450–500g

Protein: 250–275g

Fats: ~100g


Max Output Weeks:

Carbs: 750–950g

Protein: 260–300g

Fats: 75–95g (lower fat on high-carb days)



Tracked via Lifesum App


---

Supplement Stack (BOX System):

BOX 1 — 7:00 AM

Proviron (AM dose)

D-Amphetamine 20mg (10mg on Halo days)

Cardarine 15mg

Sea Salt 2g

Electrolyte Blend

Potassium Citrate

Pomegranate Extract

L-Tyrosine 1000mg

Anavar (AM dose)

Turinabol (AM dose)

L-Carnitine 1.5g


BOX 2 — 10:00 AM

TUDCA 500mg

NAC 600mg

D-Amphetamine 20mg

Curcumin-Pro 500mg

Omega-3 2400mg

Red Yeast Rice 600mg

CoQ10 100mg

Berberine 500mg

Glucosamine/Chondroitin/MSM — 2 tablets


BOX 3 — 1:30 PM

Focus Factor

Vitamin D3 2500 IU

Vitamin K2 100mcg

Moringa 500–1000mg

L-Tyrosine 500mg

Potassium Citrate

Electrolyte Blend

Berberine 250mg

Apple Cider Vinegar 1 tbsp

Boron 3–6mg


BOX 4 — 3:30 PM

Moringa 500–1000mg

Proviron (Midday Dose)

Anavar (PM dose)

Turinabol (PM dose)

L-Carnitine 750mg


BOX 5 — 5:30 PM

TUDCA 500mg

NAC 600mg

Niacinamide 500mg (E2D)

Niacin 500mg (E2D)

Garlic Extract 600mg

Omega-3 1200mg

Curcumin-Pro 500mg

Red Yeast Rice 600mg

CoQ10 100mg

Berberine 250mg

Potassium Citrate

Proviron (PM Dose)

L-Carnitine 750mg


BOX 6 — 9:30 PM

Collagen 10g

Vitamin C 250mg

Magnesium Glycinate 400mg

L-Theanine 100–200mg

GABA 500–750mg

Probiotic

Glucosamine/Chondroitin/MSM — 1 tablet

Ashwagandha 500mg

Proviron


Other:

Taurine: 4g/day

Sodium: 5g from food + 12g Himalayan Salt


Electrolyte Blend:
Custom 3:1:1 (Potassium Citrate : Magnesium Orotate : Taurine) + Salt


---

Pre-Workout Custom Mix:

Citrulline Malate 9g

Beta Alanine 3g

Agmatine Sulfate 1.5g

Niacin 50mg

Pomegranate Powder 1g

Creatine 5g

400ml Coconut Water

(Planned Addition: Betaine Anhydrous 2.5g)



---

Background & History:

Former stucco/stone mason & renovation contractor

Historically fluctuated between 230–250 lbs, peaked just under 300 due to back injury

Malformed L5 vertebrae; stiffness is constant but improving

Transitioned from cut at 210 lbs (25% BF) to 182 lbs (Feb 11) over ~7 months



---

Training Focus:

Torque-Based Movement

Core Bracing

CNS Optimization



---

Daily Delt & Core Stabilization Protocol (15–20 min each)

Delt Movements (Choose 3–4/day):

Lean-Away Lateral Raises – 4x10–15

Rear Delt Flys – 3x15–20

Y-Raises – 3x12–15

Upright Rows – 3x10

Overhead Plate Raises / Bus Drivers – 2x20

20-20-20 Finisher – Lateral / Front / Rear Flys, no rest


Core Movements (Choose 3/day):

Trident Braces (Center + Diagonals = 125–150 total reps)

Weighted Plank Variations – 3x40–60 sec

Pallof Press – 3x15/side

Single-Arm Carries – 3x30 sec/side

Hanging Leg Raise or Ab Wheel – 3x10–15

Rotational Core (Landmine/Cable Chop) – 3x12/side

Sling Line Oblique Lock


Execution Notes:

Run after primary lift or as finisher

Rotate movements biweekly

Focus on control and contraction

Rest ~30s between sets, maintain high pace



---

Main Lifts Focus:

Deadlift / Pulling

Pressing / Pushing

Event Work: Truck Pulls, Sandbags, Medleys


Ill get some pictures up from cut till now and start adding my notes from Halo micro dosing for CNS overloading, Fluffy Bunny Carb Loop and some sample workouts that I have logged.

@rüd nice start to the log. You have a good lean physique to start. Should do well

 

[the_alcatraz]

300g basmati rice, 2 scoops Mutant Mass, dextrose 20g, 2 bananas, skim milk 500ml split between pre and post gym (trained afternoon today but same routine besides) and a chunk of chicken post workout. 30ish minutes later I finished last couple swallows of rice shake and took blood sugar.. 7.7.. pictures added

Blood sugar is low enough bro but wish you put up a pic of the chicken lol @rüd

 

[the_alcatraz]

pic

You look really good bro SUPER tight
we can improve some mass easy

 

[RoySimpson]

Age: 40ish
Current Weight: 202 lbs (as of April 15)
Last Cut: 182 lbs (Feb 10)


---

Cycle Overview:

Anavar: 30–50mg/day

Turinabol (Tbol): 20–70mg/day

Proviron: 50mg/day split across 3–4 doses

Dosing Strategy: Based on planned weekly output — deload vs. max output



---

Grocery List / Macronutrient Sources:

Carbohydrates:

Honey

Dextrose

Skim Milk

Berries

Bananas

Oats

Basmati Rice

Yellow Potatoes

Sweet Potatoes

Mixed Frozen Vegetables


Protein:

Eggs

Costco Chicken Breast

Trimmed Pork Loin (Roasted)

Quattro Protein Powder

Whey Protein


Fats:

2% Milk

Feta Cheese

Avocado Oil

Sesame Oil



---

Macronutrient Goals (per training demand):

Deload Weeks:

Carbs: 450–500g

Protein: 250–275g

Fats: ~100g


Max Output Weeks:

Carbs: 750–950g

Protein: 260–300g

Fats: 75–95g (lower fat on high-carb days)



Tracked via Lifesum App


---

Supplement Stack (BOX System):

BOX 1 — 7:00 AM

Proviron (AM dose)

D-Amphetamine 20mg (10mg on Halo days)

Cardarine 15mg

Sea Salt 2g

Electrolyte Blend

Potassium Citrate

Pomegranate Extract

L-Tyrosine 1000mg

Anavar (AM dose)

Turinabol (AM dose)

L-Carnitine 1.5g


BOX 2 — 10:00 AM

TUDCA 500mg

NAC 600mg

D-Amphetamine 20mg

Curcumin-Pro 500mg

Omega-3 2400mg

Red Yeast Rice 600mg

CoQ10 100mg

Berberine 500mg

Glucosamine/Chondroitin/MSM — 2 tablets


BOX 3 — 1:30 PM

Focus Factor

Vitamin D3 2500 IU

Vitamin K2 100mcg

Moringa 500–1000mg

L-Tyrosine 500mg

Potassium Citrate

Electrolyte Blend

Berberine 250mg

Apple Cider Vinegar 1 tbsp

Boron 3–6mg


BOX 4 — 3:30 PM

Moringa 500–1000mg

Proviron (Midday Dose)

Anavar (PM dose)

Turinabol (PM dose)

L-Carnitine 750mg


BOX 5 — 5:30 PM

TUDCA 500mg

NAC 600mg

Niacinamide 500mg (E2D)

Niacin 500mg (E2D)

Garlic Extract 600mg

Omega-3 1200mg

Curcumin-Pro 500mg

Red Yeast Rice 600mg

CoQ10 100mg

Berberine 250mg

Potassium Citrate

Proviron (PM Dose)

L-Carnitine 750mg


BOX 6 — 9:30 PM

Collagen 10g

Vitamin C 250mg

Magnesium Glycinate 400mg

L-Theanine 100–200mg

GABA 500–750mg

Probiotic

Glucosamine/Chondroitin/MSM — 1 tablet

Ashwagandha 500mg

Proviron


Other:

Taurine: 4g/day

Sodium: 5g from food + 12g Himalayan Salt


Electrolyte Blend:
Custom 3:1:1 (Potassium Citrate : Magnesium Orotate : Taurine) + Salt


---

Pre-Workout Custom Mix:

Citrulline Malate 9g

Beta Alanine 3g

Agmatine Sulfate 1.5g

Niacin 50mg

Pomegranate Powder 1g

Creatine 5g

400ml Coconut Water

(Planned Addition: Betaine Anhydrous 2.5g)



---

Background & History:

Former stucco/stone mason & renovation contractor

Historically fluctuated between 230–250 lbs, peaked just under 300 due to back injury

Malformed L5 vertebrae; stiffness is constant but improving

Transitioned from cut at 210 lbs (25% BF) to 182 lbs (Feb 11) over ~7 months



---

Training Focus:

Torque-Based Movement

Core Bracing

CNS Optimization



---

Daily Delt & Core Stabilization Protocol (15–20 min each)

Delt Movements (Choose 3–4/day):

Lean-Away Lateral Raises – 4x10–15

Rear Delt Flys – 3x15–20

Y-Raises – 3x12–15

Upright Rows – 3x10

Overhead Plate Raises / Bus Drivers – 2x20

20-20-20 Finisher – Lateral / Front / Rear Flys, no rest


Core Movements (Choose 3/day):

Trident Braces (Center + Diagonals = 125–150 total reps)

Weighted Plank Variations – 3x40–60 sec

Pallof Press – 3x15/side

Single-Arm Carries – 3x30 sec/side

Hanging Leg Raise or Ab Wheel – 3x10–15

Rotational Core (Landmine/Cable Chop) – 3x12/side

Sling Line Oblique Lock


Execution Notes:

Run after primary lift or as finisher

Rotate movements biweekly

Focus on control and contraction

Rest ~30s between sets, maintain high pace



---

Main Lifts Focus:

Deadlift / Pulling

Pressing / Pushing

Event Work: Truck Pulls, Sandbags, Medleys


Ill get some pictures up from cut till now and start adding my notes from Halo micro dosing for CNS overloading, Fluffy Bunny Carb Loop and some sample workouts that I have logged.

@rüd awesome log right here! Keep posting pics bro!

 

[rüd]

Blood sugar is low enough bro but wish you put up a pic of the chicken lol @rüd

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

 

[Tiger Salman Khan]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

@rüd great updates bro.........

 

[the_alcatraz]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

Traps are starting to really peel bro @rüd
the food is looking good but why do you add dextrose in the AM ? that spikes blood sugar for no reason

 

[rüd]

I don't spike insulin l

Traps are starting to really peel bro @rüd
the food is looking good but why do you add dextrose in the AM ? that spikes blood sugar for no reason

I don't spike insulin levels. This is why I have created my BML (Bioadaptive Metabolic Loop). I cycle berberine, L carnitine, Cardarine starting first thing in the morning and then with carb heavy meals. Berberine in itself would offset this but with the loop I've created i produce glycogen all day.. I skip insulin spikes all together. Lay in my "fast" carbs in the morning and mix them with complex through midday and evening... no fat creation and all the fuel i need for the day and healing time through the night. Fats evenly placed with emphasis in the evening for hormonal control and satiety. Protein spread naturally over meals.

It works

 

[the_alcatraz]

I don't spike insulin l
I don't spike insulin levels. This is why I have created my BML (Bioadaptive Metabolic Loop). I cycle berberine, L carnitine, Cardarine starting first thing in the morning and then with carb heavy meals. Berberine in itself would offset this but with the loop I've created i produce glycogen all day.. I skip insulin spikes all together. Lay in my "fast" carbs in the morning and mix them with complex through midday and evening... no fat creation and all the fuel i need for the day and healing time through the night. Fats evenly placed with emphasis in the evening for hormonal control and satiety. Protein spread naturally over meals.

It works

It's possible bro @rüd but do you have blood sugar readings to back this? or this is just your view?

 

[rüd]

It's possible bro @rüd but do you have blood sugar readings to back this? or this is just your view?

It’s not just my view. Berberine is clinically documented to improve insulin sensitivity and glucose uptake, used heavily in diabetic protocols. I'll take my blood sugar readings tomorrow with full belly of rice, dextrose, honey cinnamon, Mutant mass, banana and skim milk tomorrow. (My preworkout meal for AM gym time)

Three times 3 pics..

1. When I wake up pre BML
2. An hour after my preworkout meal
3. An hour after my post workout meal which is the same as pre but with chicken

When tested in the past I've been level.. fluctuation but no spikes. We shall see what tomorrow brings

 

[stevesmi]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

@rüd Great job on this man. I like how you are tracking your foods and you're keeping things lively.
i'm not a fan at all of adding dex to your water though, unless you are using insulin and hgh

 

[rüd]

@rüd Great job on this man. I like how you are tracking your foods and you're keeping things lively.
i'm not a fan at all of adding dex to your water though, unless you are using insulin and hgh

*see above*

This is actually why I posted originally in Elite Fitness forums... I wanted to see if anyone else had done anything like my BML. I have a whole other thread on it that pre dates my log.

 

[the_alcatraz]

It’s not just my view. Berberine is clinically documented to improve insulin sensitivity and glucose uptake, used heavily in diabetic protocols. I'll take my blood sugar readings tomorrow with full belly of rice, dextrose, honey cinnamon, Mutant mass, banana and skim milk tomorrow. (My preworkout meal for AM gym time)

Three times 3 pics..

1. When I wake up pre BML
2. An hour after my preworkout meal
3. An hour after my post workout meal which is the same as pre but with chicken

When tested in the past I've been level.. fluctuation but no spikes. We shall see what tomorrow brings

Berberine has a 3% absorption rate bro
but again you have no blood sugar readings to back this is what i mean @rüd

 

[rüd]

Berberine has a 3% absorption rate bro
but again you have no blood sugar readings to back this is what i mean @rüd

I've seen them and know it works.. I'll post them tomorrow.

Absorption rate isn't the issue it has directly to do with the continued loop of activating APNK function and L Carnitines distribution of long strain fat. When you start this loop you literally begin training your body to treat carbs differently. Over time it literally trains your body to work more efficiently with carb sources. This is why I can now pound 800+ grams carbs a day and am not seeing fat spill over.

 

[rüd]

I've seen them and know it works.. I'll post them tomorrow.

Absorption rate isn't the issue it has directly to do with the continued loop of activating APNK function and L Carnitines distribution of long strain fat. When you start this loop you literally begin training your body to treat carbs differently. Over time it literally trains your body to work more efficiently with carb sources. This is why I can now pound 800+ grams carbs a day and am not seeing fat spill over.

*AMPK*

 

[BodyMonster34]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

@rüd bro this a good update. you should stress CNS everyday.
, I push the boundaries and try and get the most out of my workouts always.

 

[rüd]

@rüd bro this a good update. you should stress CNS everyday.
, I push the boundaries and try and get the most out of my workouts always.

I push my CNS tactically. Each cycle I create a new adaptive ceiling, not just survive another workout. Workload increases regularly.. longer blocks of sustained isolation work even for compund lifts. I stress my CNS daily yes but I don't like burning out.

 

[ceo]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

@rüd bros food looks good. i like me some rice and the back shot on point
You got some good rip to your muscles.

 

[ROIDDERS]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

@rüd A lot of good foods there.
Chicken and rice, and then you're spicing, things up with turmeric Basmati and yogurt. I really like it all. Banana and honey for breakfast, too is really good.

 

[Ulter]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

@rüd You are pushing things to the next level. Keep it going.
That's good. That's your focus on easy to digest meals. That's very important and not stress out your body.

 

[2Thick]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

@rüd Great. On these updates.
Seems like you have a good read on the way your body works.

 

[Noah Wixx]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

Controlled violence i like it

 

[SteveMobsterG]

I don't spike insulin l
I don't spike insulin levels. This is why I have created my BML (Bioadaptive Metabolic Loop). I cycle berberine, L carnitine, Cardarine starting first thing in the morning and then with carb heavy meals. Berberine in itself would offset this but with the loop I've created i produce glycogen all day.. I skip insulin spikes all together. Lay in my "fast" carbs in the morning and mix them with complex through midday and evening... no fat creation and all the fuel i need for the day and healing time through the night. Fats evenly placed with emphasis in the evening for hormonal control and satiety. Protein spread naturally over meals.

It works

Release? Use?

 

[rüd]

It’s not just my view. Berberine is clinically documented to improve insulin sensitivity and glucose uptake, used heavily in diabetic protocols. I'll take my blood sugar readings tomorrow with full belly of rice, dextrose, honey cinnamon, Mutant mass, banana and skim milk tomorrow. (My preworkout meal for AM gym time)

Three times 3 pics..

1. When I wake up pre BML
2. An hour after my preworkout meal
3. An hour after my post workout meal which is the same as pre but with chicken

When tested in the past I've been level.. fluctuation but no spikes. We shall see what tomorrow brings

As promised yesterday..

Morning fasted BGR 5.3

After I had a huge breakfast of beef onion, feta, Greek yogurt on a wrap with nanos puri puri sauce (someone said i should eat more beef and it sounded good so a bit of a variance). Banana and a spoon of honey.

Later than normal gym time but..

Pre and post workout shake split included.. 300 gram white rice, 24 gram dextrose, 40 gram honey, 3 scoops Mutant mass, mixed berries, 600ml skim milk, cinnamon, 2 bananas.

BGR 7.5 1 after first half of shake
24 gram dextrose, electrolytes, salt added to 1L water for intra workout.

BGR directly after gym 7.9

Consumed 2nd half of smoothy with about 100 grams chicken breast and a scoop of whey protein added.

1 hour after post gym refeed BGR 6.0

Potato, sweet potato, 250 gram frozen veggies, chicken and another shake before bed tonight. As always will have a spoon of honey and almond butter before sleep.

Today's gym:


Warm up stretches and weighted reverse walk on treadmill.

1. Primer

Band External Rotations: 3 x 20 reps

Landmine Torque Rows: 3 x 12 reps

Low Cable Chest Press: 2 x 20 reps

2. Standing Strict Overhead Barbell Press (OHP)

Bar x 20 reps

95 lbs x 10 reps

115 lbs x 6 reps

140–150 lbs x 5 reps

155–160 lbs x 5 reps

135 lbs x 12 reps

3. Deficit Deadlifts (3” platform)

135 lbs x 10 reps

225 lbs x 6 reps

275 lbs x 4 reps

350 lbs x 4 reps

390 lbs x 3 reps (Top Set)

225 lbs x 12 reps (Backoff Set)

4. Landmine Belt Squats

2 plates x 15 reps

3 plates x 12 reps

4 plates x 12 reps

5. Auxiliary Work

Dumbbell Lateral Raises: 3 x 15 reps

Rollouts: 3 x 12 reps

Band Facepulls: 3 x 20 reps

Trident Braces: 3 x 25 reps

Palloff press: 3x12 reps

Sling oblique locks: 3x 12 reps

6. Mechanical Finisher

Bodyweight Dips: 41 reps

 

[rüd]

As promised yesterday..

Morning fasted BGR 5.3

After I had a huge breakfast of beef onion, feta, Greek yogurt on a wrap with nanos puri puri sauce (someone said i should eat more beef and it sounded good so a bit of a variance). Banana and a spoon of honey.

Later than normal gym time but..

Pre and post workout shake split included.. 300 gram white rice, 24 gram dextrose, 40 gram honey, 3 scoops Mutant mass, mixed berries, 600ml skim milk, cinnamon, 2 bananas.

BGR 7.5 1 after first half of shake
24 gram dextrose, electrolytes, salt added to 1L water for intra workout.

BGR directly after gym 7.9

Consumed 2nd half of smoothy with about 100 grams chicken breast and a scoop of whey protein added.

1 hour after post gym refeed BGR 6.0

Potato, sweet potato, 250 gram frozen veggies, chicken and another shake before bed tonight. As always will have a spoon of honey and almond butter before sleep.

Today's gym:


Warm up stretches and weighted reverse walk on treadmill.

1. Primer

Band External Rotations: 3 x 20 reps

Landmine Torque Rows: 3 x 12 reps

Low Cable Chest Press: 2 x 20 reps

2. Standing Strict Overhead Barbell Press (OHP)

Bar x 20 reps

95 lbs x 10 reps

115 lbs x 6 reps

140–150 lbs x 5 reps

155–160 lbs x 5 reps

135 lbs x 12 reps

3. Deficit Deadlifts (3” platform)

135 lbs x 10 reps

225 lbs x 6 reps

275 lbs x 4 reps

350 lbs x 4 reps

390 lbs x 3 reps (Top Set)

225 lbs x 12 reps (Backoff Set)

4. Landmine Belt Squats

2 plates x 15 reps

3 plates x 12 reps

4 plates x 12 reps

5. Auxiliary Work

Dumbbell Lateral Raises: 3 x 15 reps

Rollouts: 3 x 12 reps

Band Facepulls: 3 x 20 reps

Trident Braces: 3 x 25 reps

Palloff press: 3x12 reps

Sling oblique locks: 3x 12 reps

6. Mechanical Finisher

Bodyweight Dips: 41 reps

I forgot flat bench work:

Bar x 20 reps

95 lbs x 10 reps

135 lbs x 8 reps

225 lbs x 6 reps

225 lbs x 6 reps

250 lbs x 3 reps

235 lbs x 5 reps

 

[the_alcatraz]

I've seen them and know it works.. I'll post them tomorrow.

Absorption rate isn't the issue it has directly to do with the continued loop of activating APNK function and L Carnitines distribution of long strain fat. When you start this loop you literally begin training your body to treat carbs differently. Over time it literally trains your body to work more efficiently with carb sources. This is why I can now pound 800+ grams carbs a day and am not seeing fat spill over.

Absorption rate is the big issue bro lol
you're not absorbing any of it basically so there is not activation of anything past 1-3% @rüd
and in vintro vs in vivo studies remember

 

[rüd]

Absorption rate is the big issue bro lol
you're not absorbing any of it basically so there is not activation of anything past 1-3% @rüd
and in vintro vs in vivo studies remember

Berberine does not need massive systemic absorption to trigger AMPK, improve glucose handling, and train the body's nutrient partitioning systems.
Absorption rate is not the real bottleneck system ACTIVATION is. Berberine’s "poor absorption" doesn’t matter because AMPK activation is a primary mechanism even without huge amounts flooding your system.

Again this isnt a "pop" some pills and it works this is a system wide training your body to treat carbs differently.

 

[rüd]

Absorption rate is the big issue bro lol
you're not absorbing any of it basically so there is not activation of anything past 1-3% @rüd
and in vintro vs in vivo studies remember

https://www.mdpi.com/2079-7737/12/7/973?utm_source=chatgpt.com#B19-biology-12-00973

Quoted from Department of Chemistry, Faculty of Mathematics and Natural Sciences studies on Berberine and it's uses as an antidiabetic compound:

2. Berberine as a Therapeutic Natural Compound
Alkaloid compounds have been widely used in traditional medicine. Alkaloid compounds have various pharmacological activities, including antimalarial, antihyperglycemic, anti-asthma, anticancer, antibacterial, and antidiabetic attributes. One of those alkaloid compounds named berberine is an isoquinoline alkaloid that acts as a therapeutic agent in the treatment of T2DM [19,27,28]. Berberine has been used as a traditional medicine in China, India, and the Middle East region for more than 400 years [19,27]. Berberine has a quarternary base structure that can be seen in Figure 1, which makes it different from other hypoglycemic agents such as sulfonylureas, biguanides, thiazolidinediones, or acarbose [19]. Berberine is known to reduce blood glucose levels, increase insulin secretion, reduce body weight and lipid levels, attenuate glucose tolerance and insulin resistance by activating the 5′-adenosine monophosphate-activated protein kinase (AMPK) pathway, increase glucagon-like peptide-1 (GLP-1) levels, attenuate reactive oxygen species (ROS) production, reverse mitochondrial dysfunction, and suppress inflammation [29].

SO... clearly activating AMPK, phosphorylating Akt, and dragging GLUT4 to the surface to actually fix insulin resistance is "just about absorption rates," right? If you actually read past the subtitles on the "facts" you put up here you'd understand what I'm talking about.

 

[Ulter]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

@rüd You are an absolute Beast.

Keep up the good work. I like the facet morning weigh-ins, that's smart.

And I like how you call it controlled violence because it is it's sort of like being in a car crash over and over.

 

[the_alcatraz]

https://www.mdpi.com/2079-7737/12/7/973?utm_source=chatgpt.com#B19-biology-12-00973

Quoted from Department of Chemistry, Faculty of Mathematics and Natural Sciences studies on Berberine and it's uses as an antidiabetic compound:

2. Berberine as a Therapeutic Natural Compound
Alkaloid compounds have been widely used in traditional medicine. Alkaloid compounds have various pharmacological activities, including antimalarial, antihyperglycemic, anti-asthma, anticancer, antibacterial, and antidiabetic attributes. One of those alkaloid compounds named berberine is an isoquinoline alkaloid that acts as a therapeutic agent in the treatment of T2DM [19,27,28]. Berberine has been used as a traditional medicine in China, India, and the Middle East region for more than 400 years [19,27]. Berberine has a quarternary base structure that can be seen in Figure 1, which makes it different from other hypoglycemic agents such as sulfonylureas, biguanides, thiazolidinediones, or acarbose [19]. Berberine is known to reduce blood glucose levels, increase insulin secretion, reduce body weight and lipid levels, attenuate glucose tolerance and insulin resistance by activating the 5′-adenosine monophosphate-activated protein kinase (AMPK) pathway, increase glucagon-like peptide-1 (GLP-1) levels, attenuate reactive oxygen species (ROS) production, reverse mitochondrial dysfunction, and suppress inflammation [29].

SO... clearly activating AMPK, phosphorylating Akt, and dragging GLUT4 to the surface to actually fix insulin resistance is "just about absorption rates," right? If you actually read past the subtitles on the "facts" you put up here you'd understand what I'm talking about.

we having different convos bro @rüd

it has uses berberine works but it doesnt absorb you follow bro? like 3%
it activates it like 1% lol when you absorb so low
you gotta work on the absorption

 

[rüd]

we having different convos bro @rüd

it has uses berberine works but it doesnt absorb you follow bro? like 3%
it activates it like 1% lol when you absorb so low
you gotta work on the absorption

Ah.. then this is progressive.

This is where the "tweaks" i have added comes into play.

To continue absorption rate ive layered in Alpha lipoic acid (am pm) for general nerve care and up absorption rate of berberine. Milk thistle and piperine taken directly with berberine with a slightly fatty meal.. this keeps your liver from destroying berberine too quickly giving it more time to be absorbed.

Real world percentage difference? 6-9%?

I've also looked at adding lioposomal and Phytosome Berberine.. this would greatly improve absorption. For now what I'm doing is working but if the effect tapers I'd make these adjustments.

 

[25homes]

Your lean

 

[the_alcatraz]

Ah.. then this is progressive.

This is where the "tweaks" i have added comes into play.

To continue absorption rate ive layered in Alpha lipoic acid (am pm) for general nerve care and up absorption rate of berberine. Milk thistle and piperine taken directly with berberine with a slightly fatty meal.. this keeps your liver from destroying berberine too quickly giving it more time to be absorbed.

Real world percentage difference? 6-9%?

I've also looked at adding lioposomal and Phytosome Berberine.. this would greatly improve absorption. For now what I'm doing is working but if the effect tapers I'd make these adjustments.

im not saying dont take berberine bro i like berberine myself and use it
but im saying you need absorption tools and no liposomal wont do jack you'd have to liposomal a gram lol @rüd
add distilled water and add quercetin that should help a lot and add cinnamon extract high dose

 

[the_alcatraz]

any training updates today ? @rüd

 

[rüd]

Finished out yesterday just over 950 carbs 290 protein 85 fats (beef for breakfast put me higher than expected for fats on a high carb day). Pics this morning added.

BGR same fasted this morning.. post workout slightly lower (not gonna continue monitoring blood glucose as I've done it in the past and I've remained level)

Breakfast was 150 gram chicken 30 gram feta, non fat Greek yogurt on flat bread.

Same post and pre workout meal of measured rice, cinnamon, dextrose, cinnamon, honey banana Mutant Mass.

Workout today was tapered back slightly as I had a minor pull in center of left pec after yesterday's pressing.


April 21, 2025

Stretches

Warm up:

Band External Rotations 2 x 20

Landmine Shoulder Press 2 x 10/arm

Scapular Dead Hangs — 2 x 20 sec holds

Primary Work

Incline Barbell Press:

Bar x 20

95 lbs x 12

135 lbs x 8

185 lbs x 6

210 lbs x 5

155 lbs x 10–12

Reverse Grip Pull-Ups pause at bottom:

Bodyweight x8

Weighted 2x6 35lb

Core Block

Rollouts (Slow Eccentric) — 3 x 12

Weighted Side Planks 3 sets per side x 40 sec hold

Pallof Press — 3 x 15/side

Auxiliary Block A — Shoulder and Sling

Plate raises 3 x 15 25lb

Dumbell rows 3x15 40lb

Banded Low Reverse flys to 2 x 20

Auxiliary Block B

One armed dumbell carries 250 feet 2 ways switching hands mid way

Bird Dogs (tempo holds) 2 x 10 reps/side

Trident Braces

3x25 75lb
2x12 100lb

Bear grip sand bag lifts 3x5 150lb

Mechanical Finisher:

Bodyweight Dips- 3 sets x 24


Should be back to higher volume and weight tomorrow but with a twinge in my chest didn't feel like fucking anything up properly today.

 

[RoySimpson]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

@rüd traps are definitely coming in bro solid work!

 

[Tiger Salman Khan]

Finished out yesterday just over 950 carbs 290 protein 85 fats (beef for breakfast put me higher than expected for fats on a high carb day). Pics this morning added.

BGR same fasted this morning.. post workout slightly lower (not gonna continue monitoring blood glucose as I've done it in the past and I've remained level)

Breakfast was 150 gram chicken 30 gram feta, non fat Greek yogurt on flat bread.

Same post and pre workout meal of measured rice, cinnamon, dextrose, cinnamon, honey banana Mutant Mass.

Workout today was tapered back slightly as I had a minor pull in center of left pec after yesterday's pressing.


April 21, 2025

Stretches

Warm up:

Band External Rotations 2 x 20

Landmine Shoulder Press 2 x 10/arm

Scapular Dead Hangs — 2 x 20 sec holds

Primary Work

Incline Barbell Press:

Bar x 20

95 lbs x 12

135 lbs x 8

185 lbs x 6

210 lbs x 5

155 lbs x 10–12

Reverse Grip Pull-Ups pause at bottom:

Bodyweight x8

Weighted 2x6 35lb

Core Block

Rollouts (Slow Eccentric) — 3 x 12

Weighted Side Planks 3 sets per side x 40 sec hold

Pallof Press — 3 x 15/side

Auxiliary Block A — Shoulder and Sling

Plate raises 3 x 15 25lb

Dumbell rows 3x15 40lb

Banded Low Reverse flys to 2 x 20

Auxiliary Block B

One armed dumbell carries 250 feet 2 ways switching hands mid way

Bird Dogs (tempo holds) 2 x 10 reps/side

Trident Braces

3x25 75lb
2x12 100lb

Bear grip sand bag lifts 3x5 150lb

Mechanical Finisher:

Bodyweight Dips- 3 sets x 24


Should be back to higher volume and weight tomorrow but with a twinge in my chest didn't feel like fucking anything up properly today.

@rüd progress is visible bro....keep up the good work......start doing yoga it will help bigtime........

 

[the_alcatraz]

Finished out yesterday just over 950 carbs 290 protein 85 fats (beef for breakfast put me higher than expected for fats on a high carb day). Pics this morning added.

BGR same fasted this morning.. post workout slightly lower (not gonna continue monitoring blood glucose as I've done it in the past and I've remained level)

Breakfast was 150 gram chicken 30 gram feta, non fat Greek yogurt on flat bread.

Same post and pre workout meal of measured rice, cinnamon, dextrose, cinnamon, honey banana Mutant Mass.

Workout today was tapered back slightly as I had a minor pull in center of left pec after yesterday's pressing.


April 21, 2025

Stretches

Warm up:

Band External Rotations 2 x 20

Landmine Shoulder Press 2 x 10/arm

Scapular Dead Hangs — 2 x 20 sec holds

Primary Work

Incline Barbell Press:

Bar x 20

95 lbs x 12

135 lbs x 8

185 lbs x 6

210 lbs x 5

155 lbs x 10–12

Reverse Grip Pull-Ups pause at bottom:

Bodyweight x8

Weighted 2x6 35lb

Core Block

Rollouts (Slow Eccentric) — 3 x 12

Weighted Side Planks 3 sets per side x 40 sec hold

Pallof Press — 3 x 15/side

Auxiliary Block A — Shoulder and Sling

Plate raises 3 x 15 25lb

Dumbell rows 3x15 40lb

Banded Low Reverse flys to 2 x 20

Auxiliary Block B

One armed dumbell carries 250 feet 2 ways switching hands mid way

Bird Dogs (tempo holds) 2 x 10 reps/side

Trident Braces

3x25 75lb
2x12 100lb

Bear grip sand bag lifts 3x5 150lb

Mechanical Finisher:

Bodyweight Dips- 3 sets x 24


Should be back to higher volume and weight tomorrow but with a twinge in my chest didn't feel like fucking anything up properly today.

you look tight in the pics bro abs tight and lean
i like the big arms
and huge training @rüd

 

[ballin2504]

Chicken, rice, peas, turmeric, basmati and Greek yogurt.. leftovers for first breakfast with a banana and honey.

Fasted morning weigh in 202. Started adding a scoop (12g) of dextrose to all my water, taurine, electrolytes. Keep pushing more easily digested carbs. Bar speed and movement is getting smoother and faster all the time. Supportive muscle mass is definitely primed.. before another raw push strength week I'll be adding a few volumization days. Prime my CNS and ensure glycogen compartment saturated.

Looking forward to another hard week of controlled violence.

Strength milestone log shortly.

Looking at pics this morning and noted trap striations starting. Thought it was shadows but over the week they are showing up more pronounced.

@rüd nice work man. Looking like it’s going well

 

[stevesmi]

Finished out yesterday just over 950 carbs 290 protein 85 fats (beef for breakfast put me higher than expected for fats on a high carb day). Pics this morning added.

BGR same fasted this morning.. post workout slightly lower (not gonna continue monitoring blood glucose as I've done it in the past and I've remained level)

Breakfast was 150 gram chicken 30 gram feta, non fat Greek yogurt on flat bread.

Same post and pre workout meal of measured rice, cinnamon, dextrose, cinnamon, honey banana Mutant Mass.

Workout today was tapered back slightly as I had a minor pull in center of left pec after yesterday's pressing.


April 21, 2025

Stretches

Warm up:

Band External Rotations 2 x 20

Landmine Shoulder Press 2 x 10/arm

Scapular Dead Hangs — 2 x 20 sec holds

Primary Work

Incline Barbell Press:

Bar x 20

95 lbs x 12

135 lbs x 8

185 lbs x 6

210 lbs x 5

155 lbs x 10–12

Reverse Grip Pull-Ups pause at bottom:

Bodyweight x8

Weighted 2x6 35lb

Core Block

Rollouts (Slow Eccentric) — 3 x 12

Weighted Side Planks 3 sets per side x 40 sec hold

Pallof Press — 3 x 15/side

Auxiliary Block A — Shoulder and Sling

Plate raises 3 x 15 25lb

Dumbell rows 3x15 40lb

Banded Low Reverse flys to 2 x 20

Auxiliary Block B

One armed dumbell carries 250 feet 2 ways switching hands mid way

Bird Dogs (tempo holds) 2 x 10 reps/side

Trident Braces

3x25 75lb
2x12 100lb

Bear grip sand bag lifts 3x5 150lb

Mechanical Finisher:

Bodyweight Dips- 3 sets x 24


Should be back to higher volume and weight tomorrow but with a twinge in my chest didn't feel like fucking anything up properly today.

@rüd Body weight Dips are a great way to really hammer things
Great job on this workout looking fantastic. Keep it up.

 

[BodyMonster34]

Finished out yesterday just over 950 carbs 290 protein 85 fats (beef for breakfast put me higher than expected for fats on a high carb day). Pics this morning added.

BGR same fasted this morning.. post workout slightly lower (not gonna continue monitoring blood glucose as I've done it in the past and I've remained level)

Breakfast was 150 gram chicken 30 gram feta, non fat Greek yogurt on flat bread.

Same post and pre workout meal of measured rice, cinnamon, dextrose, cinnamon, honey banana Mutant Mass.

Workout today was tapered back slightly as I had a minor pull in center of left pec after yesterday's pressing.


April 21, 2025

Stretches

Warm up:

Band External Rotations 2 x 20

Landmine Shoulder Press 2 x 10/arm

Scapular Dead Hangs — 2 x 20 sec holds

Primary Work

Incline Barbell Press:

Bar x 20

95 lbs x 12

135 lbs x 8

185 lbs x 6

210 lbs x 5

155 lbs x 10–12

Reverse Grip Pull-Ups pause at bottom:

Bodyweight x8

Weighted 2x6 35lb

Core Block

Rollouts (Slow Eccentric) — 3 x 12

Weighted Side Planks 3 sets per side x 40 sec hold

Pallof Press — 3 x 15/side

Auxiliary Block A — Shoulder and Sling

Plate raises 3 x 15 25lb

Dumbell rows 3x15 40lb

Banded Low Reverse flys to 2 x 20

Auxiliary Block B

One armed dumbell carries 250 feet 2 ways switching hands mid way

Bird Dogs (tempo holds) 2 x 10 reps/side

Trident Braces

3x25 75lb
2x12 100lb

Bear grip sand bag lifts 3x5 150lb

Mechanical Finisher:

Bodyweight Dips- 3 sets x 24


Should be back to higher volume and weight tomorrow but with a twinge in my chest didn't feel like fucking anything up properly today.

@rüd bro nice on the bw dips. 24 x 3 is hardcore.
you should try them weighted

 

[rüd]

@rüd bro nice on the bw dips. 24 x 3 is hardcore.
you should try them weighted

Pr is 53 bw.. I do bw dips for burnouts at the end of my workouts. Weighted Dips are one of my faves

 

[ceo]

Finished out yesterday just over 950 carbs 290 protein 85 fats (beef for breakfast put me higher than expected for fats on a high carb day). Pics this morning added.

BGR same fasted this morning.. post workout slightly lower (not gonna continue monitoring blood glucose as I've done it in the past and I've remained level)

Breakfast was 150 gram chicken 30 gram feta, non fat Greek yogurt on flat bread.

Same post and pre workout meal of measured rice, cinnamon, dextrose, cinnamon, honey banana Mutant Mass.

Workout today was tapered back slightly as I had a minor pull in center of left pec after yesterday's pressing.


April 21, 2025

Stretches

Warm up:

Band External Rotations 2 x 20

Landmine Shoulder Press 2 x 10/arm

Scapular Dead Hangs — 2 x 20 sec holds

Primary Work

Incline Barbell Press:

Bar x 20

95 lbs x 12

135 lbs x 8

185 lbs x 6

210 lbs x 5

155 lbs x 10–12

Reverse Grip Pull-Ups pause at bottom:

Bodyweight x8

Weighted 2x6 35lb

Core Block

Rollouts (Slow Eccentric) — 3 x 12

Weighted Side Planks 3 sets per side x 40 sec hold

Pallof Press — 3 x 15/side

Auxiliary Block A — Shoulder and Sling

Plate raises 3 x 15 25lb

Dumbell rows 3x15 40lb

Banded Low Reverse flys to 2 x 20

Auxiliary Block B

One armed dumbell carries 250 feet 2 ways switching hands mid way

Bird Dogs (tempo holds) 2 x 10 reps/side

Trident Braces

3x25 75lb
2x12 100lb

Bear grip sand bag lifts 3x5 150lb

Mechanical Finisher:

Bodyweight Dips- 3 sets x 24


Should be back to higher volume and weight tomorrow but with a twinge in my chest didn't feel like fucking anything up properly today.

@rüd

Bros food Sounds really good. Y

ou should get some meal pictures up. We want to see what you're eating as well.

 

[SteveMobsterG]

That's a LOT of exercises for one session

 

[ROIDDERS]

Finished out yesterday just over 950 carbs 290 protein 85 fats (beef for breakfast put me higher than expected for fats on a high carb day). Pics this morning added.

BGR same fasted this morning.. post workout slightly lower (not gonna continue monitoring blood glucose as I've done it in the past and I've remained level)

Breakfast was 150 gram chicken 30 gram feta, non fat Greek yogurt on flat bread.

Same post and pre workout meal of measured rice, cinnamon, dextrose, cinnamon, honey banana Mutant Mass.

Workout today was tapered back slightly as I had a minor pull in center of left pec after yesterday's pressing.


April 21, 2025

Stretches

Warm up:

Band External Rotations 2 x 20

Landmine Shoulder Press 2 x 10/arm

Scapular Dead Hangs — 2 x 20 sec holds

Primary Work

Incline Barbell Press:

Bar x 20

95 lbs x 12

135 lbs x 8

185 lbs x 6

210 lbs x 5

155 lbs x 10–12

Reverse Grip Pull-Ups pause at bottom:

Bodyweight x8

Weighted 2x6 35lb

Core Block

Rollouts (Slow Eccentric) — 3 x 12

Weighted Side Planks 3 sets per side x 40 sec hold

Pallof Press — 3 x 15/side

Auxiliary Block A — Shoulder and Sling

Plate raises 3 x 15 25lb

Dumbell rows 3x15 40lb

Banded Low Reverse flys to 2 x 20

Auxiliary Block B

One armed dumbell carries 250 feet 2 ways switching hands mid way

Bird Dogs (tempo holds) 2 x 10 reps/side

Trident Braces

3x25 75lb
2x12 100lb

Bear grip sand bag lifts 3x5 150lb

Mechanical Finisher:

Bodyweight Dips- 3 sets x 24


Should be back to higher volume and weight tomorrow but with a twinge in my chest didn't feel like fucking anything up properly today.

@rüd This is Championship training and its finest.
Lots of cool exercises in this.

i like the block training. Very organized and very fun.

 

[Ulter]

Finished out yesterday just over 950 carbs 290 protein 85 fats (beef for breakfast put me higher than expected for fats on a high carb day). Pics this morning added.

BGR same fasted this morning.. post workout slightly lower (not gonna continue monitoring blood glucose as I've done it in the past and I've remained level)

Breakfast was 150 gram chicken 30 gram feta, non fat Greek yogurt on flat bread.

Same post and pre workout meal of measured rice, cinnamon, dextrose, cinnamon, honey banana Mutant Mass.

Workout today was tapered back slightly as I had a minor pull in center of left pec after yesterday's pressing.


April 21, 2025

Stretches

Warm up:

Band External Rotations 2 x 20

Landmine Shoulder Press 2 x 10/arm

Scapular Dead Hangs — 2 x 20 sec holds

Primary Work

Incline Barbell Press:

Bar x 20

95 lbs x 12

135 lbs x 8

185 lbs x 6

210 lbs x 5

155 lbs x 10–12

Reverse Grip Pull-Ups pause at bottom:

Bodyweight x8

Weighted 2x6 35lb

Core Block

Rollouts (Slow Eccentric) — 3 x 12

Weighted Side Planks 3 sets per side x 40 sec hold

Pallof Press — 3 x 15/side

Auxiliary Block A — Shoulder and Sling

Plate raises 3 x 15 25lb

Dumbell rows 3x15 40lb

Banded Low Reverse flys to 2 x 20

Auxiliary Block B

One armed dumbell carries 250 feet 2 ways switching hands mid way

Bird Dogs (tempo holds) 2 x 10 reps/side

Trident Braces

3x25 75lb
2x12 100lb

Bear grip sand bag lifts 3x5 150lb

Mechanical Finisher:

Bodyweight Dips- 3 sets x 24


Should be back to higher volume and weight tomorrow but with a twinge in my chest didn't feel like fucking anything up properly today.

@rüd This is a tremendous workout. I like the different style that you're doing and I like the way you structure it.

 

[2Thick]

Finished out yesterday just over 950 carbs 290 protein 85 fats (beef for breakfast put me higher than expected for fats on a high carb day). Pics this morning added.

BGR same fasted this morning.. post workout slightly lower (not gonna continue monitoring blood glucose as I've done it in the past and I've remained level)

Breakfast was 150 gram chicken 30 gram feta, non fat Greek yogurt on flat bread.

Same post and pre workout meal of measured rice, cinnamon, dextrose, cinnamon, honey banana Mutant Mass.

Workout today was tapered back slightly as I had a minor pull in center of left pec after yesterday's pressing.


April 21, 2025

Stretches

Warm up:

Band External Rotations 2 x 20

Landmine Shoulder Press 2 x 10/arm

Scapular Dead Hangs — 2 x 20 sec holds

Primary Work

Incline Barbell Press:

Bar x 20

95 lbs x 12

135 lbs x 8

185 lbs x 6

210 lbs x 5

155 lbs x 10–12

Reverse Grip Pull-Ups pause at bottom:

Bodyweight x8

Weighted 2x6 35lb

Core Block

Rollouts (Slow Eccentric) — 3 x 12

Weighted Side Planks 3 sets per side x 40 sec hold

Pallof Press — 3 x 15/side

Auxiliary Block A — Shoulder and Sling

Plate raises 3 x 15 25lb

Dumbell rows 3x15 40lb

Banded Low Reverse flys to 2 x 20

Auxiliary Block B

One armed dumbell carries 250 feet 2 ways switching hands mid way

Bird Dogs (tempo holds) 2 x 10 reps/side

Trident Braces

3x25 75lb
2x12 100lb

Bear grip sand bag lifts 3x5 150lb

Mechanical Finisher:

Bodyweight Dips- 3 sets x 24


Should be back to higher volume and weight tomorrow but with a twinge in my chest didn't feel like fucking anything up properly today.

@rüd Amazing job. You're going to have some excellent results on this. Keep it up.

 

[25homes]

What what your eating

 

[rüd]

What what your eating

My grocery list is up on initial post. I also have a picture up of a typical input day.

Mostly whole foods but I use Mutant Mass when I literally can't chew anymore to maintain my 800+ carbs a day.

I don't deviate much but I will throw up a pic of one of my favorite weekend breakfasts. Beef, feta, Greek yogurt on a flat bread with a touch of hot sauce. Also good with chicken of course.

 

[the_alcatraz]

My grocery list is up on initial post. I also have a picture up of a typical input day.

Mostly whole foods but I use Mutant Mass when I literally can't chew anymore to maintain my 800+ carbs a day.

I don't deviate much but I will throw up a pic of one of my favorite weekend breakfasts. Beef, feta, Greek yogurt on a flat bread with a touch of hot sauce. Also good with chicken of course.

it would be good to see blood sugar levels with 800 carbs per day bro @rüd
get a blood glucose monitor please lets test your berberine theory live

 

[rüd]

it would be good to see blood sugar levels with 800 carbs per day bro @rüd
get a blood glucose monitor please lets test your berberine theory live

The pictures are above.. exactly as you just asked.

For you ill take a BGR now. Just finished workout 60ish minutes ago I am about 600 carbs into the day. Had 150 gram rice smoothy with 36 grams dextrose a scoop of Mutant Mass and a banana. Chased it with 250mg Berberine, L carnitine, ALA. Ita about 45 minutes since I finished my smoothy.. my BGR says 6.4. Pic below.

 

[rüd]

it would be good to see blood sugar levels with 800 carbs per day bro @rüd
get a blood glucose monitor please lets test your berberine theory live

I'll do a fasted weigh in. BGR's and weigh every gram of food on Sunday throughout the day. I'll post pics of the whole day.. like a day in the life of Rude.

 

[RoySimpson]

Finished out yesterday just over 950 carbs 290 protein 85 fats (beef for breakfast put me higher than expected for fats on a high carb day). Pics this morning added.

BGR same fasted this morning.. post workout slightly lower (not gonna continue monitoring blood glucose as I've done it in the past and I've remained level)

Breakfast was 150 gram chicken 30 gram feta, non fat Greek yogurt on flat bread.

Same post and pre workout meal of measured rice, cinnamon, dextrose, cinnamon, honey banana Mutant Mass.

Workout today was tapered back slightly as I had a minor pull in center of left pec after yesterday's pressing.


April 21, 2025

Stretches

Warm up:

Band External Rotations 2 x 20

Landmine Shoulder Press 2 x 10/arm

Scapular Dead Hangs — 2 x 20 sec holds

Primary Work

Incline Barbell Press:

Bar x 20

95 lbs x 12

135 lbs x 8

185 lbs x 6

210 lbs x 5

155 lbs x 10–12

Reverse Grip Pull-Ups pause at bottom:

Bodyweight x8

Weighted 2x6 35lb

Core Block

Rollouts (Slow Eccentric) — 3 x 12

Weighted Side Planks 3 sets per side x 40 sec hold

Pallof Press — 3 x 15/side

Auxiliary Block A — Shoulder and Sling

Plate raises 3 x 15 25lb

Dumbell rows 3x15 40lb

Banded Low Reverse flys to 2 x 20

Auxiliary Block B

One armed dumbell carries 250 feet 2 ways switching hands mid way

Bird Dogs (tempo holds) 2 x 10 reps/side

Trident Braces

3x25 75lb
2x12 100lb

Bear grip sand bag lifts 3x5 150lb

Mechanical Finisher:

Bodyweight Dips- 3 sets x 24


Should be back to higher volume and weight tomorrow but with a twinge in my chest didn't feel like fucking anything up properly today.

@rüd Your attention to detail in your warm-up, primary work, core work, auxiliary work, and mechanical finisher is impressive. Continue to listen to your body and adjust your training as needed.

 

[25homes]

Lookin good Bru

 

[the_alcatraz]

I'll do a fasted weigh in. BGR's and weigh every gram of food on Sunday throughout the day. I'll post pics of the whole day.. like a day in the life of Rude.

id like to see your blood sugar measurement bro after 800 grams of carbs @rüd

 

[the_alcatraz]

The pictures are above.. exactly as you just asked.

For you ill take a BGR now. Just finished workout 60ish minutes ago I am about 600 carbs into the day. Had 150 gram rice smoothy with 36 grams dextrose a scoop of Mutant Mass and a banana. Chased it with 250mg Berberine, L carnitine, ALA. Ita about 45 minutes since I finished my smoothy.. my BGR says 6.4. Pic below.

just saw it bro 6.4 this is right after?

 

[rüd]

just saw it bro 6.4 this is right after?

This was after a rice shake as described before the gym.. then went to the gym.. then another shake.. that measurement was 45 minutes after the second rice dextrose MM banana shake. Peak blood measurement should be in between 30-60 minutes after ingestion. So I measured right around 45 min... 6.4

I've done this many times to make sure i wasn't giving myself early onset diabetes lol

 

[the_alcatraz]

This was after a rice shake as described before the gym.. then went to the gym.. then another shake.. that measurement was 45 minutes after the second rice dextrose MM banana shake. Peak blood measurement should be in between 30-60 minutes after ingestion. So I measured right around 45 min... 6.4

I've done this many times to make sure i wasn't giving myself early onset diabetes lol

Actually 6.4 is roughly pre diabetic bro especially you trained in between
blood sugar level between 100 to 125 mg/dL (5.7 and 6.4 mmol/L) is measured after a meal which means you're in pre diabetic range @rüd

 

[rüd]

Actually 6.4 is roughly pre diabetic bro especially you trained in between
blood sugar level between 100 to 125 mg/dL (5.7 and 6.4 mmol/L) is measured after a meal which means you're in pre diabetic range @rüd

If I was fasted yes 6.9 would be an issue..

My fasted BGR hovers around 5.. if you go back to my earlier log with tracked BGR's you can see they are more than fine. My doctor gave me clean bill of health. I aint just winging it here.

 

[the_alcatraz]

If I was fasted yes 6.9 would be an issue..

My fasted BGR hovers around 5.. if you go back to my earlier log with tracked BGR's you can see they are more than fine. My doctor gave me clean bill of health. I aint just winging it here.

dont know about doctor bro but 6.4 way after meal is prediabetic im saying @rüd
get a few more measurements lets see them
EF family just concerned for you with high carb use

 

[rüd]

Totally appreciate the concern I know it’s coming from a good place.

Just to clarify though 6.4 mmol/L at 45 minutes post high-GI shake and training is within normal BGR range. It’s not a fasted value not a 2 hour OGTT number.

My fasted BGR sits fully in the normal range, and I’m regularly monitoring across the day as part of my BML tracking. Doctor’s already cleared me and I’ve been tracking for weeks i aint just guessing. High carb intake yes but it’s partitioned and controlled. And helll yeah i will keep logging values and posting them im always open to objective feedback if something’s off.

 

[the_alcatraz]

Totally appreciate the concern I know it’s coming from a good place.

Just to clarify though 6.4 mmol/L at 45 minutes post high-GI shake and training is within normal BGR range. It’s not a fasted value not a 2 hour OGTT number.

My fasted BGR sits fully in the normal range, and I’m regularly monitoring across the day as part of my BML tracking. Doctor’s already cleared me and I’ve been tracking for weeks i aint just guessing. High carb intake yes but it’s partitioned and controlled. And helll yeah i will keep logging values and posting them im always open to objective feedback if something’s off.

lets see this day to day bro as you get going more into the cycle @rüd

 

[ballin2504]

Finished out yesterday just over 950 carbs 290 protein 85 fats (beef for breakfast put me higher than expected for fats on a high carb day). Pics this morning added.

BGR same fasted this morning.. post workout slightly lower (not gonna continue monitoring blood glucose as I've done it in the past and I've remained level)

Breakfast was 150 gram chicken 30 gram feta, non fat Greek yogurt on flat bread.

Same post and pre workout meal of measured rice, cinnamon, dextrose, cinnamon, honey banana Mutant Mass.

Workout today was tapered back slightly as I had a minor pull in center of left pec after yesterday's pressing.


April 21, 2025

Stretches

Warm up:

Band External Rotations 2 x 20

Landmine Shoulder Press 2 x 10/arm

Scapular Dead Hangs — 2 x 20 sec holds

Primary Work

Incline Barbell Press:

Bar x 20

95 lbs x 12

135 lbs x 8

185 lbs x 6

210 lbs x 5

155 lbs x 10–12

Reverse Grip Pull-Ups pause at bottom:

Bodyweight x8

Weighted 2x6 35lb

Core Block

Rollouts (Slow Eccentric) — 3 x 12

Weighted Side Planks 3 sets per side x 40 sec hold

Pallof Press — 3 x 15/side

Auxiliary Block A — Shoulder and Sling

Plate raises 3 x 15 25lb

Dumbell rows 3x15 40lb

Banded Low Reverse flys to 2 x 20

Auxiliary Block B

One armed dumbell carries 250 feet 2 ways switching hands mid way

Bird Dogs (tempo holds) 2 x 10 reps/side

Trident Braces

3x25 75lb
2x12 100lb

Bear grip sand bag lifts 3x5 150lb

Mechanical Finisher:

Bodyweight Dips- 3 sets x 24


Should be back to higher volume and weight tomorrow but with a twinge in my chest didn't feel like fucking anything up properly today.

@rüd just a question why are you running your carbs so high?

 

[rüd]

@rüd just a question why are you running your carbs so high?

Simply because I can.

Lean mass is climbing rapidly, no burnout, and digestion is staying consistent because I run a structured system (BML loop) designed specifically to handle extremely high carbohydrate loads without spillover.

I'm not just relying on post workout windows to absorb carbs.
I'm training my body to handle massive glycogen and glucose intakes across the entire day even during non-optimal performance windows. And yes it’s possible when glucose partitioning and nutrient timing are all dialed in properly. For needed peak competition windows i know my body will use what I give it not inefficiently store it.

High carbs only become a problem when the body can't use them in my case they're fueling strength gains recovery and continuous lean mass growth with no fat spillover.

That was the plan and so far the results are beyond what I could've expected.

 

[the_alcatraz]

Simply because I can.

Lean mass is climbing rapidly, no burnout, and digestion is staying consistent because I run a structured system (BML loop) designed specifically to handle extremely high carbohydrate loads without spillover.

I'm not just relying on post workout windows to absorb carbs.
I'm training my body to handle massive glycogen and glucose intakes across the entire day even during non-optimal performance windows. And yes it’s possible when glucose partitioning and nutrient timing are all dialed in properly. For needed peak competition windows i know my body will use what I give it not inefficiently store it.

High carbs only become a problem when the body can't use them in my case they're fueling strength gains recovery and continuous lean mass growth with no fat spillover.

That was the plan and so far the results are beyond what I could've expected.

Its fair that you can do this, maybe genetics too bro @rüd
can we get some more blood sugar readings please

 

[abolone]

excellent mate keep it up!

 

[Noah Wixx]

Hard eating 340g carbs when i did, no way i could do almost 1000

 

[SteveMobsterG]

Needs updating

 

[abolone]

agreed log was epic!

Needs updating