Thanks mategood start to this log you look jacked
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Thanks mategood start to this log you look jacked
Noted mate, thanksNeed N2Guard not just Tudca
Will do mate, thanksgreat job man it's a good start now we need to see more pictures
Thanks mateyou have an excellent base to work with
what are your plans for food on this cycle
My daily calories - 2,592 kcal. I'll be eating clean mainly mate.
I actually stated my daily calories - 2,592 kcal. I'll be dropping my daily meal breakdown along with my training.yes I went back and double-checked and triple-checked I don't see much about what you're eating
Thank you mateLooking great man!!!
Thanks mateI would definitely enjoy seeing a detailed diet and food update, looking forward for it.
I'll post pics later todayWorkout summary:
Goal: Bulk
Workout: Split (M-T-W-F)
Level: Intermediate
Program duration: 8 weeks
Days/wk: 4
Workout time: 45-60 mins
Equipment: Machines, Cables, Bodyweight, Barbell, Dumbbells
DAY 1 (LEG):
1. Back Squats: start with warm-up sets of 10 reps followed by - 3x12 - 113Ib (1RM-141Ib)
2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)
3. Sissy Squats: 2x12
4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)
5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)
6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)
7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)
Daily Diet:
*2,937 kcal
Protein: 184g
Fat: 98g
Net Carbs: 330g
7 Day Meal Plan:
DAY 1 - DIET:
Breakfast: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.
Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.
Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.
Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.
Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.
good updateHello,
Alright, so here's the breakdown:
Stats:
S: Male
Age: 30 years
Height: 6 foot (182.88 cm)
Weight: 182 pounds (82.55 kg)
Body Fat: approx. 10%
AAS cycle (bulk):
I'll start with a 5 week Dbol warm-up cycle, then progress to a beginner cycle all-things-being-equal.
I'm still waiting for my order to pull through before I start though. Nevertheless, here's a run-down of the cycle/supps/PCT.
*5 week Dbol warm-up cycle:
*Week 1 & 2: 10mg/day
*Week 3 & 4: 15mg/day
*Week 5: 20mg/day
*Liver protection: 500mg/day TUDCA
*Blood pressure: 3g/day of Fish oil for 8 weeks
*Gyno?: 1mg/week Arimidex (AI) from week 3
*Painful pumps: Taurine
*Expectation:
- Muscle gain: 15 Ib
- Strength: 70 Ib on compound exercises
*PCT:
*Starts 33 hours after Dbol cycle:
*20 days of HCG: 2,000IU EOD
*Estrogen regulation:
*2 week Nolvadex: for 30 days
- 10-30mg/day
*Weight Training: (4 Day Split)
DAY 1 (LEG):
(Starting on Wednesday, 13th Dec.)
1. Back Squats: 3x12 - 113Ib (1RM-141Ib)
2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)
3. Sissy Squats: 2x12
4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)
5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)
6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)
7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)
Meal Plan:
Daily calories: 2,592 kcal
(DAY 1)
Breakfast: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.
Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.
Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.
Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.
Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.
I'd appreciate any recommendations, cheers.
View attachment 2105
Thanks mategood update
@sarmsmonster123 snack should have more protein and push itWorkout summary:
Goal: Bulk
Workout: Split (M-T-W-F)
Level: Intermediate
Program duration: 8 weeks
Days/wk: 4
Workout time: 45-60 mins
Equipment: Machines, Cables, Bodyweight, Barbell, Dumbbells
DAY 1 (LEG):
1. Back Squats: start with warm-up sets of 10 reps followed by - 3x12 - 113Ib (1RM-141Ib)
2. Barbell Hack Squats: 3x12 - 88Ib (1RM-110Ib)
3. Sissy Squats: 2x12
4. Leg Extensions: 3x12 - 92Ib (1RM-115Ib)
5. DB Lunges: 3x10each - 52Ib (1RM-65Ib)
6. Stiff Legged Deadlifts: 4x12 - 95Ib - (1RM-119Ib)
7. Seated Leg Curls: 3x12 - 51Ib (1RM-64Ib)
8. Standing Calf Raises: 4x12
9. Donkey Calf Raises: 3x12
10. Seated Calf Raises: 3x15 - 41Ib (1RM-41Ib)
Daily Diet:
*2,937 kcal
Protein: 184g
Fat: 98g
Net Carbs: 330g
7 Day Meal Plan:
DAY 1 - DIET:
Breakfast: 632 kcal
- scrambled egg whites - 150g,
- turkey bacon - 3 slices,
- bagel - 1,
- kiwi - 2.
Lunch: 607 kcal
-chicken breast - 120g,
- garden salad - 190g,
- baked potato - 200g.
Dinner: 866 kcal
- grilled chicken salad - 410g,
- strawberry banana smoothie - 500 mL,
- orange - 2.
Snack: 42 kcal
- kashi go lean - 58g,
- berries - 120g,
- protein shake - 250 mL.
Snack: 445 kcal
- avocado toast - 2 slice (200g),
- raw broccoli - 100g,
- raw bell peppers - 120g.
Thanks for the info mate@sarmsmonster123 snack should have more protein and push it