24/8/22
-
30 degree incline dumbbell press
30x 20kg (PR)
31x 20kg (PR for reps)
27x 20kg
27x 20kg -
45 degree incline dumbbell press
22x 20kg
22x 20kg
22x 20kg
18x 20kg
- -30 degree dumbbell press
23x 20kg
23x 20kg
19x 20kg
17x 20kg
-
30 degree incline dumbbell press
15x 20kg (1.5 minute rest between sets)
13x 20kg
13x 20kg
12x 20kg -
45 degree incline dumbbell press
12x 20kg
10x 20kg
11x 20kg
9x 20kg -
Single arm under/over hand standing dumbbell fly circuit
12x 8kg
28x 6kg
28x 6kg
28x 6kg
Break
-
Standing dumbbell supinated curl
6x 20kg
8x 20kg
8x 20kg
7x 20kg -
Seated bicep concentration curl
13x 10kg
12x 10kg
10x 10kg
10x 10kg -
Seated 80° dumbbell Curl supinated/hammer circuit
14x 10kg
12x 10kg
10x 10kg
10x 10kg -
30° Incline dumbbell Curl supinated/hammer circuit
10x 8kg
12x 8kg
10x 8kg
9x 8kg -
Standing dumbbell Curl supinated/reverse/hammer circuit
15x 8kg
13x 8kg
15x 8kg
13x 8kg
- 30° Incline dumbbell Curl supinated/reverse/hammer circuit
18x 6kg
12x 6kg
13x 6kg
12x 6kg
25/8/22
Meal 1= toasted egg and hallumi sandwich and oats
186g bread 448cal
133g hallumi 396 cal
36g Irish butter 267 cal
4 Large whole eggs 360 cal
5g olive oil 41 cal
=1512 calories
Pre workout
2x apples 140cal
Banana 135cal
Aloe Vera drink 100cal
75g snickers 362 cal
Cherry flavoured vitamin water 68cal
Post workout
Strawberry flavoured vitamin water 68 cal
Meal 2= Italian tuna and cheese roll from outside
Spending time with friends, I asked the guy how many calories is in it and he didn’t know
I’m estimating 700 calories because of the cheese and I could have eaten 2 of them, it was delicious, the bread or pastry or
pancake or whatever it was was delicious
Mango 202cal
Meal 3 = Pulled beef tortilla with egg, cheese, tomatoes and sauce with delicious made fries and Oreo cheesecake
Outside food, that was delicious, Thank God for the food
Estimating 2000 cal but let’s say it was 1200 cal because I’m bulking
I’m thinking to increase my daily calories to above 3600 now
Meal 4= Honey loops cereal
125g honey loops 481cal
673 whole milk 372cal
399ml Whole milk= 221cal
Total = 5,561 calories
25/8/22
-
Sit ups
34x
29x
27x
26x -
Deadlift
8x 20kg
8x 60kg
8x 90kg
8x 120kg
8x 130kg
7x 130kg -
Flat Bench
8x 20kg
8x 60kg
4x 100kg
14x 60kg
26/8/22
259ml whole milk, hot (ran out of tea and didn’t have coffee or anything else) 143cal
Meal 1 = halloumi and egg sandwiches (back to my usual delicious bread, I accidentally bought wholemeal twice, this bread seems to be lighter because 4 slices was weighing 119g whereas 4 slices of wholemeal was coming to around 180g
120g Halloumi 357cal
119g Bread (4 slices) 290cal
36g Irish butter 267 cal
4 Large whole eggs 360 cal
5g olive oil 41 cal
= 1,315 calories
Meal 2 = protein shake experiment and banana
(I was craving a protein shake so I thought I would check if I can tolerate it, tolerance has improved but I’m feeling unusually bloated, maybe it was the banana? i want to have protein shakes back in my diet but I’m wondering if it’s causing bloating, actually I just realised I think I need to build up my tolerance, i feel like I should take some hcl and it pepsin because of the protein shake, from what I’ve experienced the dose for these hcl and pepsin pills goes up and down, last year after my BPC-157 treatment I went around 8 months without hcl and pepsin, there have been times I’ve been on 1 pill per meal but right now Ive been on 5-7 pills per meal which is the most I’ve ever used, last night when I went to my friends house I forgot to take the pills and I felt fine after the 2 meals I had outside, I’m hoping to improve my gut health for bodybuilding, so I can eat consistently in the future, I’m hoping after my planned BPC-157 treatment that I won’t need anymore of of these pills again, I feel like it would be better to quit the hcl and pepsin pills) I normally feel much better after french toast even though it’s more calories)
protein 140cal
300ml whole milk 166cal
Banana 135 cal
= 441 cal
Meal 3= french toast and oats
Approximately 150g Bread 366 cal
Approximately Egg whites 279ml egg whites 145cal
6g walnut oil 53cal
61g oats 222cal
273ml whole milk 151 cal
65g maple syrup 174 cal
= 1111 calories
I fell asleep, I was planning to go gym for legs and get groceries on my way back but I was feeling unusually bloated and low on energy, I was struggling to stand and walk and I fell asleep on the couch, I think it was caused by the protein shake, I had a banana yesterday and I was fine, it’s just wishful thinking not to blame the protein shake.
So I’m going to stop drinking protein shakes for now,
I’m low on calories and my appetite is unusually low and My gut is feeling sore now, I’m not sure what to do for dinner, I’m struggling without the air fryer
368ml whole milk, cold drink 203 cal
1x Apple 70 cal
Meal 4= Instant noodles with melted cheese inside
140g instant noodles 15.4g protein, 642 cal,
101g Edam cheese 26g protein, 347 cal
I feel much better now, Thank God and thank you all for the support, I think It was definitely the protein shake That gave me negative side effects
With meal 3 I had 1 hcl and pepsin pill, with meal 4 I had 3 hcl and pepsin pills, I’ll stay on around 3 pills per meal for now
I want to stop the hcl and pepsin pills cold turkey but I’m scared if I get sick
399ml cold whole milk 221cal
Total= 4,493 Calories
26/8/22
- HiT workout
In circuit, to failure, without rest
(I’m just taking the time to record my reps and sets for now, I could just put 3 sets and the time completed, i prefer not to count reps in this workout since it is to failure but for now I’ll count my reps and sets, it shouldn’t take long since I have 2 phones)
27x Flat bench 20kg Dumbbell Press
29x Sit ups
24x standing 8kg Dumbbell supinated/reverse/hammer curl circuit
17x Flat bench 20kg Dumbbell Press
24x Sit ups
15x standing 8kg Dumbbell supinated/reverse/hammer curl circuit
14x Flat bench 20kg Dumbbell Press
20x Sit ups
13x standing 8kg Dumbbell supinated/reverse/hammer curl circuit
12x Flat bench 20kg Dumbbell Press
17x Sit ups
12x standing 8kg Dumbbell supinated/reverse/hammer curl circuit
7x Flat bench 20kg Dumbbell Press
10x Sit ups
10x standing 8kg Dumbbell supinated/reverse/hammer curl circuit
Time completed = 13:51.16
27/8/22
Meal 1= eggs and halloumi sandwiches
119g Halloumi 354 cal
150g Bread (4 slices) 366 cal
32g Irish butter 237 cal
4 Large whole eggs 360 cal
5g olive oil 41 cal
= 1,358 calories
Outside Cappuccino, estimating 70cal
2x Outside hot chocolate, estimating 271cal
Outside Banista with cheese, estimating 500cal
Banana 105cal
Apple 70cal
Meal 2 = fish finger sandwiches
131g bread 319 cal
50g Irish butter 374cal
303g frozen alaska fish fingers 548cal
80g American cheese 229cal
80g Ketchup 77cal
= 1,547 calories
Total = 3,921
28/8/22
Meal 1= eggs and halloumi sandwiches and oats (I’m going to hike up a mountain with my friend today so I added oats to the meal)
125g Halloumi 372 cal
131 Bread (4 slices) 319cal
32g Irish butter 237 cal
4 Large whole eggs 360 cal
5g olive oil 41 cal
61g oats 222cal
335ml whole milk 185 cal
= 1,736 calories
Outside Cappuccino, estimating 70cal
- Smoothie made by friend
Approximately 1x Banana 105 cal
Approximately 200ml Whole milk 108 cal
Approximately 25g Blueberries 14 cal
50g Snickers 242 cal
Approximately 250ml pure orange juice 107 calories
Meal 2 = Pulled beef tortilla with egg, cheese, tomatoes and sauce with home made fries and Oreo cheesecake and chocolate cake for desert(Outside food)
Estimating 2300 cal but let’s say 1500 cal because I’m bulking
832ml whole milk 460cal
Meal 3 = honey loops cereal
509ml whole milk 282 cal
125g honey loops cereal 481cal
305ml whole cold milk drink 168 cal
I had a tough hike up and down a mountain, I think I burned a lot of calories today
Total = 5,273 calories
29/8/22
Meal 1 = halloumi and egg sandwiches
148g bread 361cal
112g haloumi 333 cal
46g Ketchup 44cal
32g Irish butter 237 cal
4 Large whole eggs 360 cal
5g olive oil 41 cal
= 1376 calories
Meal 2= french toast and oats
Approximately 180g Bread 434 cal
Approximately Egg whites 279ml egg whites 145cal
6g walnut oil 53cal
61g oats 222cal
261ml whole milk 145 cal
40ml Maple syrup 107 cal
= 1106 calories
Outside cappuccino estimating 70cal
Outside some kind of baked bread with 4 cheese (It was buttery and tasted like cheese on toast) Estimating 500cal
Meal 3= Honey loops and choco balls cereals
785ml Whole Milk 427 cal
128g Honey loops cereal 492cal
105g Choco balls cereal 384 cal
= 1303 calories
Total = 4355 calories
New calorie goal is between 3600-3800 calories per day
29/8/22
- HiT workout
In circuit, every set to failure, without rest between sets
- Flat bench 20kg Dumbbell Press
- Sit ups
- standing 8kg Dumbbell supinated/reverse/hammer curl circuit
Time completed = 13:52
30/8/22
I think I’ve learned a lot from counting calories, for example I now know the calories in whole milk by heart, I don’t need to look it up lol
I decided to be a bit rough in counting my calories for now since I’m on a bulk until I improve my diet and kitchen skills
I need to learn a few more meals, I don’t know, my oven baked chicken tasted dry after a couple days
On my precious bulk where I went from 69kg to 84kg in 12 weeks meal 1 was halloumi and egg sandwiches but 3 slices of bread and 3 eggs, meal 2 was a takeaway estimated at over 1000 calories and meal 3 was a mass gainer over 1000 calories
It was a good mass gainer with avacados and healthy ingredients, at first I didn’t like it but then I started craving that mass gainer at night times
So I know I can eyeball it for now until im back up to 84kg
I think I just need 3 meals per day and 3450 calories per day to bulk, but my goal is 3600-3800 calories
Anyway I hope you guy would be patient with me while I learn and improve my kitchen skills
I’m still waiting for the air fryer, that made the chicken delicious and edible, they said they are waiting to hear from the service team to see if they will exchange or replace it
Apple
Meal 1 = halloumi and egg sandwiches
Approximately 1350 calories
Apple
Banana
Meal 2 = shrimp curry with rice
225g shrimp 180cal
1 cup rice (could only eat half) 103 cal
5g olive oil
400g chopped tomatoes
I think I’m low on calories now
I bought a rice cooker but it’s not working, After 30 minutes it didn’t cook 1 cup of rice, I had to take it out and boil it in a saucepan
Meal 3 = pulled beef tortilla with cheese, egg and salad and fries and an Oreo cheesecake
Estimating 1200
Snickers
Chocolate
Meal 4 = cereal
Estimating 900 cal
So I decided to stop recording my diet in this log, I feel as though I have displeased some of you guys or something, maybe it was because I ate too much oven baked chicken.
I realised I can’t please everyone, no matter what diet I have someone will be against it
I think my diet is good, and that’s one of the reasons why I think my physique is good, I have seen people who avoid eating fats in their diet and they seem to store fat as a result, I think because they don’t consume enough healthy fats daily their bodies start to store fat for usage
I’m sure once I get the air fryer I will be able to wip up fast tasty fresh meals daily, that’s better than meal prepping
I don’t know what’s going on, I bought an air fryer and it was broken, I bought a rice cooked and it appears to be broken, today a cup broke in the kitchen while I was in a different room hanging clothes to dry, it just broke and glass went everywhere
Today I felt negative energy, I’m not sure where from, But I feel it’s impeding
For now I’ll count calories rough and make sure I’m in a surplus daily and I’ll work on slowly improving my diet
31/8/22
- HiT workout
In circuit, every set to failure, without rest between sets
- Flat bench 20kg Dumbbell Press
- Sit ups
- standing 8kg Dumbbell supinated/reverse/hammer curl circuit
- Sit ups
Time completed = 14:05
Break
- Sit ups
35x
31x
29x
26x
Break
-
30° incline dumbbell press
33x 20kg (PR)
38x 20kg (PR for reps) (recorded)
30x 20kg
20x 20kg (Not enough rest) -
45° incline dumbbell press
20x 20kg
19x 20kg
18x 20kg
16x 20kg -
-30° decline dumbbell press
13x 20kg
16x 20kg
15x 20kg
15x 20kg -
30° degree incline dumbbell press
13x 20kg (1.5 minute rest between sets)
11x 20kg
9x 20kg
9x 20kg -
45° incline dumbbell press
10x 20kg
12x 20kg
11x 20kg
8x 20kg -
Single arm under/overhand standing dumbbell fly circuit
24x 6kg (1 minute rest between sets)
24x 6kg
24x 6kg
24x 6kg -
Bent over dumbbell rows
15x 20kg
15x 20kg
14x 20kg
12x 20kg -
Standing dumbbell supinated curl
10x 20kg (PR)
8x 20kg
6x 20kg
4x 20kg -
Seated bicep concentration curl
14x 10kg
14x 10kg
12x 10kg
11x 10kg -
Seated 80° dumbbell Curl supinated/hammer circuit
12x 10kg
12x 10kg
10x 10kg
10x 10kg -
30° Incline dumbbell Curl supinated/hammer circuit
10x 8kg
10x 8kg
10x 8kg
10x 8kg -
Standing dumbbell Curl supinated/reverse/hammer circuit
19x 8kg
16x 8kg
15x 8kg
16x 8kg
- 30° Incline dumbbell Curl supinated/reverse/hammer circuit
15x 6kg
15x 6kg
15x 6kg
12x 6kg
Thanks for the support guys
1/9/22
- Squat
8x 20kg
6x 60kg
8x 100kg
6x 100kg
2x 100kg
So it’s been over 4 weeks since I stopped pinning Tren, I’m currently only on 402.5mg testosterone per week so let’s say 400mg test per week, administering 57.5mg test enanthate per day and 30mg primo E per day.
And it’s been about 7 weeks since I stopped using orals.
I feel really good and healthy on my current testosterone dose
I wanted to thank everyone for all the support, I feel like I’m almost fully recovered and I believe the cure was spiritual as the cause was spiritual
2/9/22
- Deadlift
5x 20kg
5x 60kg
5x 90kg
5x 120kg
5x 130kg
5x 140kg
5x 150kg
4x 140kg
11x 130kg
10x 120kg
17x 90kg
-
Barbell rows
5x 60kg
10x 50kg
11x 50kg
10x 50kg
7x 50kg -
T-Bar row
12x 30kg
10x 40kg
11x 40kg
10x 40kg
9x 40kg -
Barbell curl
5x 40kg
5x 40kg
4x 40kg
8x 30kg -
Hammer curl
16x 12.5kg
12x 15kg
12x 15kg
12x 15kg -
Bicep curl machine
8x 29kg
7x 29kg
8x 23kg (no rest, drop set)
12x 18kg