9/3/2024 Weight 202.1lbs. Food-2438cals/353P/101C/69F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
50g carbs not included in cals
Meal4-Post WO shake
Meal5-14oz NY Strip/ .5 peach
Meal6-Shake
Chest- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
DB flat press-90x10x2sets
Arsenal incline press-180x12/180x11
Pec Deck-150x15x3
SS pushups-15x3sets/plate raise-45x15x3sets
BB upright row-80x15x3sets
Reverse fly-130x15x3sets
Three way raises-15x30x3sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
4 days off did me good. Felt great today. Everything clicked!!
9/4/2024 Weight 201.8lbs. Food-1901cals/275P/134C/29F</b>
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/150g sweet potato
Meal6-Shake
Arms- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
BB curl-80x10x2.70x10x1
Cable curl-80x12x3sets
DB curl-22.5x10x2sets
JM press-135x12x3sets
Rope extension-50x15x3sets
Machine extension-60x15x3sets
single arm extension-15x15x2sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
9/5/2024 Weight 199.6lbs. Food-1901cals/275P/134C/29F</b>
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/150g sweet potato
Meal6-Shake
Legs- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Seated leg curl-150x12x3sets
Leg extension-190x12x3sets/220x8
Squat press-270x5x5(25reps)
Revers hyper-15x3sets weighted 25lbs
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
9/6/2024 Weight 198.8lbs. Food-?
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
Meal4-Shake post WO
Meal5-2 sliced of pizza/8 chicken wings
Back- John Meadows High Evolutionary(modified)Arm Focused Block
All sets are working sets
Arsenal chest supported row-50x15x3sets
Narrow grip stretch pulldown-130x15x3sets
Lat pull-130x15x3sets
Seated cable row-120x15x3sets
Cardio
No cardio today
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Had 0 suds in the gym today. Cut the WO short. Was not feelin it. Need to increase carbs again I think. Was low all week and i think it got me.
9/9/2024 Weight 196.6lbs. Food-1901cals/275P/134C/29F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/150g sweet potato
Meal6-Shake
Chest- Deload Week
All sets are working sets
Flat DB press-80x12x3sets
Hammer incline-135x12x3sets
Pec deck-150x15x3sets
SS Pushups/plate raise-3x15/45x12x3sets
Cardio
15min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
I didnāt eat enough over the weekend. Iām already back up a pound this morning.
Donāt really have a goal weight. Iām prob getting to a point now where Iām gonna think about putting more food back in and slowly working back to Maintinance cals. Will make a decision when I start back to full load training next week.
9/10/2024 Weight 196.6lbs. Food-1901cals/275P/134C/29F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-5oz chicken breast/150g sweet potato
50g carbs not included in cals
Meal4-Post WO shake
Meal5-5oz chicken breast/150g sweet potato
Meal6-Shake
Arms- Deload Week
All sets are working sets
Cable curls-80x15x4sets
V handle pressdown-100x15x4sets
Single arm hammer preacher curls-20x15x4sets
JM press-135x10x4sets
SS Seated curls/Skull crusher-15x15x4sets each
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
9/10/2024 Weight 195.6lbs. Food-2156cals/231P/177C/58F
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Shake
Meal3-Core life spicy thai chicken and rice noodle bowl/2.5oz extra chicken
Meal4-1c egg whites/3 slices Ezekiel toast/1 slice no fat cheese
Legs- Deload Week
Cybex seated leg curls-100x15x4sets
Cybex leg extension-150x15x4sets
Hammer squat press-270x5x5x2sets
Seated calves-90x15x4sets
Cardio
30min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Ostazol/Cardazol pre WO
Notes
Think diet may be coming to an end. Sleep/recovery/training all starting to suffer. Not prepping for a show so no reason to lose muscle.
