10/16
Weight- 200.6
BP - 130/68 – 64
Fasted BG - 92
Training
Bench Press 185x5, 200x3, 225x1 FSL AMRAP (16)
Seated DB Shoulder Press 3x10 60
Lat Pulldowns 3x10 120
DB Hammer Curls 3x10 45
SKullcrushers 3x10 65
DB Rolling Tricep Ext. 2x20 20
Face Pulls 2x25 20
Nutrition
Total - 1635Cals 207P/106C/43F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 522Cals 51P/43C/16F
93/7 8 Oz Ground Beef
250g Sweet Potato
Meal 3 Post Workout - 233 Cals 42P/12C/4F
10 Oz Tilapia
100g Vegetables
Meal 4 - 472Cals 54P/14C/20F
4 Eggs
1 Cup Egg Whites
100g Vegetables
Supplementation
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
3 Likes
10/17
Weight- 200.8
BP - 130/72 – 70
Fasted BG - 90
Training
Squats 200x5, 235x3, 255x1 FSL AMRAP (10)
Deadlifts 3x10 275
Hyperextensions 2x15 65
Weighted Cable Crunches 2x25 25
Nutrition
Total - 1635Cals 207P/106C/43F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 522Cals 51P/43C/16F
93/7 8 Oz Ground Beef
250g Sweet Potato
Meal 3 Post Workout - 233 Cals 42P/12C/4F
10 Oz Tilapia
100g Vegetables
Meal 4 - 472Cals 54P/14C/20F
4 Eggs
1 Cup Egg Whites
100g Vegetables
Supplementation
Test C 100mg
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
3 Likes
10/20
Weight- 200.4
BP - 116/65 – 68
Fasted BG - 96
Training
Seated Military Press 135x5, 140x5, 150x5 FSL AMRAP (12)
Bench Press 5x10 170
Side Lateral Raises 2x15 20
Barbell Rows 3x10 175
DB Shrugs 2x25 45
DB Hammer Curls 3x12 45
Skullcrushers 3x10 75
DB Rolling Tricep Ext. 2x20 20
FacePulls 2x25 25
20 Min Peloton
Nutrition
Total - 1976Cals 231P/162C/40F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 588Cals 52P/55C/16F
93/7 8 Oz Ground Beef
150g White Rice
100g Mixed Vegetables
Meal 3 Post Workout - 388 Cals 40P/55C/0F
8 Oz Cod
150g White Rice
100g Vegetables
Meal 4 - 472Cals 54P/14C/20F
4 Eggs
1 Cup Egg Whites
100g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
Supplementation
Berberine 1200mg
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
3 Likes
10/21
Weight- 201
BP - 111/66 – 60
Fasted BG - 92
Training
Deadlifts 315x5, 320x5, 340x5 FSL
Squats 5x10 195
Weighted Cable Crunches 2x25 25
Hyperextensions 2x15 65
Nutrition
Total - 1976Cals 231P/162C/40F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 588Cals 52P/55C/16F
93/7 8 Oz Ground Beef
150g White Rice
100g Mixed Vegetables
Meal 3 Post Workout - 388 Cals 40P/55C/0F
8 Oz Cod
150g White Rice
100g Vegetables
Meal 4 - 472Cals 54P/14C/20F
4 Eggs
1 Cup Egg Whites
100g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
Supplementation
100mg Test C
1mg Retatrutide
1200mg Berberine
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
3 Likes
10/23
Weight- 200.7
BP - 115/67 – 66
Fasted BG - 90
Training
Bench Press 185x5, 195x5, 205x5 FSL AMRAP (12)
DB Shoulder Press 4x10 60
Lat Pulldowns 5x10 135
DB Hammer Curls 3x10 50
Skullcrushers 3x10 70
DB Rolling Tricep Ext. 2x20 20
Face Pulls 2x25 25
Nutrition
Total - 1976Cals 231P/162C/40F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 588Cals 52P/55C/16F
93/7 8 Oz Ground Beef
150g White Rice
100g Mixed Vegetables
Meal 3 Post Workout - 388 Cals 40P/55C/0F
8 Oz Cod
150g White Rice
100g Vegetables
Meal 4 - 472Cals 54P/14C/20F
4 Eggs
1 Cup Egg Whites
100g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
Supplementation
1200mg Berberine
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
3 Likes
10/24
Weight- 199.8
BP - 128/64 – 62
Fasted BG - 93
Training
Squats 210x5, 225x5, 235x5, FSL AMRAP (10)
Deadlifts 5x10 280
Weighted Cable Crunches 2x25 30
Hyperextensions 2x15 70
Nutrition
Total - 1976Cals 231P/162C/40F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 588Cals 52P/55C/16F
93/7 8 Oz Ground Beef
150g White Rice
100g Mixed Vegetables
Meal 3 Post Workout - 388 Cals 40P/55C/0F
8 Oz Cod
150g White Rice
100g Vegetables
Meal 4 - 472Cals 54P/14C/20F
4 Eggs
1 Cup Egg Whites
100g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
Supplementation
100mg Test C
1200mg Berberine
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
3 Likes
10/27
Weight- 198.2
BP - 120/70 – 61
Fasted BG - 95
Training
Seated Military Press - 140x3, 150x3, 160x3 FSL AMRAP (12)
Bench Press 5x10 175
DB Rows 3x15 60
DB Hammer Curls 3x15 45
Skullcrushers 3x15 60
DB Rolling Tricep Ext. 2x20 20
Face Pulls 2x25 25
Nutrition
Total - 1880Cals 229P/148C/39F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 588Cals 52P/55C/16F
93/7 8 Oz Ground Beef
150g White Rice
100g Mixed Vegetables
Meal 3 Post Workout - 363 Cals 45P/40C/4F
10 Oz Tilapia
100g White Rice
100g Vegetables
Meal 4 - 401Cals 48P/13C/15F
3 Eggs
1 Cup Egg Whites
100g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
Supplementation
2mg Retatrutide
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
3 Likes
means a lot big dog thank you!
1 Like
10/28
Weight- 198.2
BP - 122/66 – 65
Fasted BG - 98
Training
Deadlifts - 320x3, 340x3, 360x3
Squats 5x10 195
Weighted Cable Crunches 2x25 25
Hyperextensions 2x15 70
Nutrition
Total - 1880Cals 229P/148C/39F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 588Cals 52P/55C/16F
93/7 8 Oz Ground Beef
150g White Rice
100g Mixed Vegetables
Meal 3 Post Workout - 363 Cals 45P/40C/4F
10 Oz Tilapia
100g White Rice
100g Vegetables
Meal 4 - 401Cals 48P/13C/15F
3 Eggs
1 Cup Egg Whites
100g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
Supplementation
100mg Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
3 Likes
10/31
Weight- 196.8
BP - 122/66 – 67
Fasted BG - 94
Training
Bench Press - 195x3, 205x3, 225x3 FSL AMRAP (12)
Seated Military Press 5x10 135
Side Lateral Raises 2x15 20
Lat Pulldowns 5x10 135
DB Hammer Curls 3x12 45
Dips 3x10 BW
DB Rolling Tricep Ext. 3x20 20
Face Pulls 2x25 25
Nutrition
Total - 1880Cals 229P/148C/39F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 588Cals 52P/55C/16F
93/7 8 Oz Ground Beef
150g White Rice
100g Mixed Vegetables
Meal 3 Post Workout - 363 Cals 45P/40C/4F
10 Oz Tilapia
100g White Rice
100g Vegetables
Meal 4 - 401Cals 48P/13C/15F
3 Eggs
1 Cup Egg Whites
100g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
Supplementation
100mg Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
3 Likes
11/3
Weight- 196
BP - 120/65 – 68
Fasted BG - 98
Training
Seated Military Press 135x5, 150x5, 175x1 FSL AMRAP (13)
Bench Press 5x10 175
Side Lat Raises 2x15 20
DB Rows 3x10 70
DB Hammer Curls 3x12 45
Dips BW 3x12
Rolling DB Tricep Ext. 2x20 20
Face Pulls 2x25 25
15 Min Peloton
Nutrition
Total - 1945Cals 230P/162C/39F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 588Cals 52P/55C/16F
93/7 8 Oz Ground Beef
150g White Rice
100g Mixed Vegetables
Meal 3 Post Workout - 428 Cals 46P/55C/4F
10 Oz Tilapia
150g White Rice
100g Vegetables
Meal 4 - 401Cals 48P/13C/15F
3 Eggs
1 Cup Egg Whites
100g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
Supplementation
2mg Retatrutide
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
3 Likes
11/4
Weight- 196.8
BP - 120/64 – 68
Fasted BG - 93
Training
Deadlifts 315x5, 340x3, 380x1 FSL AMRAP (8)
Squats 3x10 195
Weighted Cable Crunches 2x25 25
Hyperextensions 2x15 75
15 Min Peloton
Nutrition
Total - 1945Cals 230P/162C/39F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 588Cals 52P/55C/16F
93/7 8 Oz Ground Beef
150g White Rice
100g Mixed Vegetables
Meal 3 Post Workout - 428 Cals 46P/55C/4F
10 Oz Tilapia
150g White Rice
100g Vegetables
Meal 4 - 401Cals 48P/13C/15F
3 Eggs
1 Cup Egg Whites
100g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
Supplementation
100g Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
3 Likes
11/6
Weight- 196.2
BP - 120/70 – 68
Fasted BG - 93
Training
Bench Press 185x5, 205x3, 230x1 FSL AMRAP (14)
Seated Military Press 3x10 135
Lat Pulldowns 3x10 145
DB Hammer Curls 3x15 45
Dips 3x10 BW+25
DB Rolling Tricep Ext. 2x20 20
Face Pulls 2x25 25
15 Min Peloton
Nutrition
Total - 1945Cals 230P/162C/39F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 588Cals 52P/55C/16F
93/7 8 Oz Ground Beef
150g White Rice
100g Mixed Vegetables
Meal 3 Post Workout - 428 Cals 46P/55C/4F
10 Oz Tilapia
150g White Rice
100g Vegetables
Meal 4 - 401Cals 48P/13C/15F
3 Eggs
1 Cup Egg Whites
100g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
3 Likes
11/7
Weight- 195.7
BP - 128/60 – 64
Fasted BG - 90
Training
Squats 210x5, 235x3, 265x1 FSL AMRAP (10)
Deadlifts 2x10 280
Weighted Cable Crunch 2x25 25
Hyperextensions 2x15 70
15 Min Peloton
Nutrition
Total - 1945Cals 230P/162C/39F
Meal 1 - 467Cals 60P/37C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 588Cals 52P/55C/16F
93/7 8 Oz Ground Beef
150g White Rice
100g Mixed Vegetables
Meal 3 Post Workout - 428 Cals 46P/55C/4F
10 Oz Tilapia
150g White Rice
100g Vegetables
Meal 4 - 401Cals 48P/13C/15F
3 Eggs
1 Cup Egg Whites
100g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
Supplementation
100mg Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Volume has definitely taken a nose dive but I guess that’s to be expected as we get deeper into this cut. Reta is definitely helping rid the usual food noise so we’re going to give one more push to 190 lbs and then maintain for a bit. Excited to finally see the light at the end of the tunnel here.
4 Likes
taking this week off to deload, nutrition and supplementation stays the same. Will continue training log on Monday.
3 Likes
11/17
Weight- 197.8
BP - 128/60 – 68
Fasted BG - 94
Training
20 Min Peloton
Seated Military Press - 140x5, 150x5, 160x5 FSL AMRAP (10)
Bench Press - 5x10 180
DB Rows 3x10 70
DB Hammer Curls 3x10 45
BW Dips + 25 lbs. 3x10
DB Rolling Tricep Ext. 2x20 20
Face Pulls 2x25 25
Nutrition
Total - 1520Cals 192P/121C/29F
Meal 1 - 120 Cals 25P/2C/0F
Protein Shake
Meal 2 - 478Cals 55P/60C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 3 Pre Workout - 542Cals 44P/39C/21F
2 Eggs
1 Cup Egg Whites
155g Sweet Potato
100g Mixed Veggies
14g Kerrygold Butter
Meal 4 Post Workout - 259 Cals 44P/18C/4F
10 Oz Tilapia
150g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
MANNNNN it feels good to get back to lifting, as much as I know I needed that deload I was itching like a crackhead to workout.
Bit of a drastic cut here to help pull off the last 5-10 lbs. Will be at this deficit for 4-5 weeks at most.
3 Likes
11/18
Weight- 196.4
BP - 128/64 – 64
Fasted BG - 90
Training
20 Min Peloton
Deadlifts - 315x5, 335x5, 355x5 FSL AMRAP (8)
Squats - 3x10 200
Hyperextensions 2x15 70
Weighted Cable Crunches 2x25
Nutrition
Total - 1520Cals 192P/121C/29F
Meal 1 - 120 Cals 25P/2C/0F
Protein Shake
Meal 2 - 478Cals 55P/60C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 3 Pre Workout - 542Cals 44P/39C/21F
2 Eggs
1 Cup Egg Whites
155g Sweet Potato
100g Mixed Veggies
14g Kerrygold Butter
Meal 4 Post Workout - 259 Cals 44P/18C/4F
10 Oz Tilapia
150g Vegetables
Meal 5 - 120Cals 25P/2C/0F
Protein Shake
3 Likes
