3/9
Weight- 207.2
BP 123/60 - 66
Fasted BG - 87
Training - Pull Day
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 45lbs.
Hyperextensions x25
Leg Curl. x50 1p
Deadlifts - 4x5 345, 1x AMRAP (12)
CG Lat Pulldown - 3x10 1pps + 25lbs ps.
SS/ Shrugs - 3x10 250
SS/ Banded Pullaparts - 4x15
Barbell Curl - 4x12 80
DB Preacher Curl - 4x10 30
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1mg Retatrutide
3ius GH
85mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/10
Weight- 207.6
BP - 122/63 - 66
Fasted BG - 87
Training - Push Day
Weighted Cable Crunches x50 60lbs.
Hyperextensions x25
Leg Ext. x50 1p
Bench - 4x5 205, 1x AMRAP (12)
DB Shoulder Press - 3x15 50
Incline DB Press - 3x12 70
Banded Side Lateral Raises - 2x15
CG Bench Press - 3x10 135
Tricep Pushdowns - 3x12 25lbs ps
Rolling DB Tricep Ext. - 2x AMRAP
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
3ius GH
85mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/11
Weight- 207
BP - 120/68 - 66
Fasted BG - 84
Training - Leg Day
Weighted Cable Crunches x50 60lbs.
Hyperextensions x25
Leg Ext. x50 1p
Squats - 4x5 250, 1x AMRAP (10)
RDLs - 3x10 250
Leg Ext. - 4x20 2p
Leg Curl - 4x20 2p
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
3ius GH
85mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/13
Weight- 207.8
BP - 122/64 - 68
Fasted BG - 87
Training - Pull Day
Weighted Cable Crunches x50 60lbs.
Hyperextensions x25
Leg Curl. x50 1p
Barbell Rows - 3x10 225
Lat Pulldown - 4x6 2pps
CG Cable Row - 3x12 1pps
Shrugs - 2x15 225
Face Pulls - 3x15
DB Curls - 2x AMRAP
Nutrition
Totals - 2794 Cals 251P/337C/55F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 661 Cals 94C/7F/74P
Drizzilicious smores 1 bag
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
3ius GH
85mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
3/16
Weight- 208
BP 122/64 - 68
Fasted BG - 85
Training - Pull Day
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 60lbs.
Hyperextensions x25
Leg Curl. x50 1p
Deadlifts - 4x5 355, 1x AMRAP (12)
CG Lat Pulldown - 3x10 1pps + 25lbs ps.
Shrugs - 4x10 250
Face Pulls - 4x15 25lbs ps.
DB Curl - 2x10 40
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1mg Retatrutide
3ius GH
85mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Notes
Man, after taking the last 2 days off I feel like a new man. Got blood work done Saturday so I’m waiting for the results with E2 but there was hardly any joint discomfort, everything flowed really well during the workout. I was really able to push the deadlifts for reps which is definitely attributed to the EQ and the endurance that comes with it. Overall solid workout today.
1 Like
3/17
Weight- 208.4
BP - 120/68 - 63
Fasted BG - 87
Training - Push Day
Weighted Cable Crunches x50 60lbs.
Hyperextensions x25
Leg Ext. x50 1p
Bench Press - 4x6 210
CGBP w/ Sling Shot - 3x3 225
DB Shoulder Press - 3x20 50
Incline DB Press - 3x12 70
Banded Side Lateral Raises - 2x15
Tricep Pushdowns - 3x12 25lbs ps
Rolling DB Tricep Ext. - 2x AMRAP
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
3ius GH
85mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Notes
Another great session. Shoulders felt good, and I was able to knock out high reps with the shoulder presses. I will be starting to incorporate the sling shot more into bench pressing with close grip, excited to see where it’ll take me.
1 Like
3/18
Weight- 208
BP - 118/68 - 66
Fasted BG - 81
Training - Leg Day
Weighted Cable Crunches x50 60lbs.
Hyperextensions x25
Leg Ext. x50 1p
Squats - 4x5 250, 1x AMRAP (10)
RDLs - 5x10 225
Leg Ext. - 4x20 2p
Leg Curl - 4x20 2p
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Notes
Training will be changing here in the next week or 2 soon as I can finish laying out the program. Looking to push into a 14-16 week 4-day strength protocol where I’ll be testing my new 1rm at the end. Excited to see what we can do here with some gear in the system.
1 Like
3/20
Weight- 208
BP - 124/62 - 64
Fasted BG - 83
Training - Pull Day
Weighted Cable Crunches x50 60lbs.
Hyperextensions x25
Leg Curl. x50 1p
Barbell Rows - 3x10 1x8 225
Lat Pulldown - 4x15 1pps + 25 lbs ps.
CG Cable Row - 3x12 1pps
Shrugs - 2x15 225 ss w/ dumbbell shrugs AMRAP 40lbs
Face Pulls - 3x15
DB Hammer Curls - 2x AMRAP 40
Nutrition
Totals - 2705 Cals 250P/322C/54F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4ius GH
85mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Notes
Solid session. Taking the weekend off, will be starting a new 4 day strength protocol Monday. Gear will be changing slightly, along with nutrition. Time to lock in, looking forward to seeing what we can pull off here.
1 Like
Instead of a 14-16 week strength program this will be a 9 week run where I’ll test 1RM at the end. Let’s do it.
W1D1
3/23
Weight- 208.9
BP - 118/64 - 68
Fasted BG - 80
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 60lbs.
Leg Ext. x50 1p
Face Pulls x30
Hyperextensions x25
Competition Squat - 1x3 270, 3x8 230
Bench Press - 3x8 195
CGBP w/ Sling Shot - 3x5 230
Chest Supported Row - 4x12 1pps
Band Pullaparts - x30
Nutrition
Totals - 3060 Cals 276P/362C/63F
Meal 1 - 546 Cals 69C/12F/53P
97/3 8oz Ground Beef
400g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 706 Cals 64C/16F/82P
97/3 6oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
300g Sweet Potatoes
Supplementation
1mg Retatrutide
4ius GH
100mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
W1D2
3/24
Weight- 208
BP - 122/68 - 64
Fasted BG - 83
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 60lbs.
Leg Curl. x50 1p
Face Pulls x30
Hyperextensions x25
Deadlift - 4x5 365
2 Sec Paused Bench Press - 5x4 200
Barbell Row - 3x7 225
Weighted Hyper Extensions - 3x12 50
Pull Downs - 3x12 1pps
Nutrition
Totals - 3060 Cals 276P/362C/63F
Meal 1 - 546 Cals 69C/12F/53P
97/3 8oz Ground Beef
400g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 706 Cals 64C/16F/82P
97/3 6oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
300g Sweet Potatoes
Supplementation
4ius GH
100mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
W1D3
3/26
Weight- 208.9
BP - 118/62 - 68
Fasted BG - 88
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 60lbs.
Leg Curl. x50 1p
Face Pulls x30
Hyperextensions x25
Competition Squat - 6x4 245
DB Incline Bench Press - 3x10 70
Leg Ext. - 3x8 3p
Chest Supported Row - 3x12 1pps
Nutrition
Totals - 3060 Cals 276P/362C/63F
Meal 1 - 546 Cals 69C/12F/53P
97/3 8oz Ground Beef
400g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 706 Cals 64C/16F/82P
97/3 6oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
300g Sweet Potatoes
Supplementation
4ius GH
100mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
W1D4
3/27
Weight- 209.2
BP - 122/67 - 64
Fasted BG - 83
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 60lbs.
Leg Curl. x50 1p
Face Pulls x30
Hyperextensions x25
Bench Press - 1x1 240, 3x5 215
Feet Up Bench Press - 3x6 185
Deadlift Paused at Knee - 4x4 330
Barbell Row - 3x8 225
CG Lat Pulldown - 3x12 1pps + 25lb ps.
Nutrition
Totals - 3060 Cals 276P/362C/63F
Meal 1 - 546 Cals 69C/12F/53P
97/3 8oz Ground Beef
400g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 706 Cals 64C/16F/82P
97/3 6oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
300g Sweet Potatoes
Supplementation
4ius GH
100mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
W2D1
3/30
Weight- 208.9
BP - 119/72 - 68
Fasted BG - 87
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 60lbs.
Leg Ext. x50 1p
Face Pulls x30
Hyperextensions x25
Competition Squat - 1x3 275, 3x8 240
Bench Press - 3x8 200
CGBP w/ Sling Shot - 3x5 235
Chest Supported Row - 4x12 1pps
Band Pullaparts - x30
Nutrition
Totals - 3060 Cals 276P/362C/63F
Meal 1 - 546 Cals 69C/12F/53P
97/3 8oz Ground Beef
400g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 706 Cals 64C/16F/82P
97/3 6oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
300g Sweet Potatoes
Supplementation
1mg Retatrutide
4ius GH
100mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
W2D2
3/31
Weight- 210.2
BP - 120/68 - 65
Fasted BG - 87
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 60lbs.
Leg Curl. x50 1p
Face Pulls x30
Hyperextensions x25
Deadlift - 5x5 380
2 Sec Paused Bench Press - 5x4 205
Barbell Row - 3x7 225
Weighted Hyper Extensions - 3x12 80
Pull Downs - 3x12 1pps
Nutrition
Totals - 3060 Cals 276P/362C/63F
Meal 1 - 546 Cals 69C/12F/53P
97/3 8oz Ground Beef
400g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 706 Cals 64C/16F/82P
97/3 6oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
300g Sweet Potatoes
Supplementation
4ius GH
100mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
W2D3
4/2
Weight- 210
BP - 122/68 - 64
Fasted BG - 87
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 60lbs.
Leg Curl. x50 1p
Face Pulls x30
Hyperextensions x25
Competition Squat - 6x4 250
DB Incline Bench Press - 3x10 70
Chest Supported Row - 3x12 1pps + 10 lbs.
Leg Ext. - 3x8 3p 1x AMRAP (15) 2p
Leg Curl - 3x8 3p 1x AMRAP (10) 2p
Nutrition
Totals - 3060 Cals 276P/362C/63F
Meal 1 - 546 Cals 69C/12F/53P
97/3 8oz Ground Beef
400g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 706 Cals 64C/16F/82P
97/3 6oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
300g Sweet Potatoes
Supplementation
4ius GH
100mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
W2D4
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 60lbs.
Leg Curl. x50 1p
Face Pulls x30
Hyperextensions x25
Bench Press - 1x1 255, 3x5 225
Feet Up Bench Press - 3x6 185
Deadlift Paused at Knee - 4x4 340
Barbell Row - 3x8 230
CG Lat Pulldown - 3x12 1pps + 25lb ps.
Nutrition
Totals - 3060 Cals 276P/362C/63F
Meal 1 - 546 Cals 69C/12F/53P
97/3 8oz Ground Beef
400g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 706 Cals 64C/16F/82P
97/3 6oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
300g Sweet Potatoes
Supplementation
4ius GH
100mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
3g Psyllium-Husk Powder
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
W3D1
4/6
Weight- 210.3
BP - 122/767 - 64
Fasted BG - 88
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 60lbs.
Leg Ext. x50 1p
Face Pulls x30
Hyperextensions x25
Competition Squat - 1x3 280, 3x8 245
Bench Press - 4x7 205
CGBP w/ Sling Shot - 3x5 240
Chest Supported Row - 4x10 1pps + 25 lbs ps.
Band Pullaparts - x30
Nutrition
Totals - 3060 Cals 276P/362C/63F
Meal 1 - 546 Cals 69C/12F/53P
97/3 8oz Ground Beef
400g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 706 Cals 64C/16F/82P
97/3 6oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
300g Sweet Potatoes
Supplementation
1mg Retatrutide
4ius GH
100mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
3g Psyllium-Husk Powder
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
W3D2
4/7
Weight- 210.8
BP - 122/767 - 64
Fasted BG - 88
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches x50 60lbs.
Leg Curl. x50 1p
Face Pulls x30
Hyperextensions x25
Deadlift - 5x4 390
2 Sec Paused Bench Press - 5x4 215
Barbell Row - 3x7 230
Weighted Hyper Extensions - 3x12 80
Pull Downs - 3x12 1pps
Nutrition
Totals - 3060 Cals 276P/362C/63F
Meal 1 - 546 Cals 69C/12F/53P
97/3 8oz Ground Beef
400g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 Pre Workout - 340 Cals 57C/5F/15P
4x Rice Cakes
1 Cup Chocolate 2% Reduced Fat Fairlife
Meal 5 - 706 Cals 64C/16F/82P
97/3 6oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
300g Sweet Potatoes
Supplementation
4ius GH
100mg Test C
35mg EQ
1500mg Nac
1575mg Dandelion Root
3g Psyllium-Husk Powder
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1 Like
