11/18/2024 Weight 209.5lbs Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries
Upper-RP Hypertrophy 6 week build All sets are working sets
Smith flat bench-240x9x3sets
Incline DB fly-40x12x2sets
single arm overhead extension-22.5x10x3sets
Three way raises-20x30x2/25x30x1set
Single arm preacher curl-30x15x3sets
*Cardio
No cardio
Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus
Notes
Toe still hurts. No cardio again today. Lifts all felt pretty good.
Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus
Notes
Off day. No training or cardio. Toe still hurts but getting better by the day. Combining both leg days and will complete on Saturday if the toe allows.
11/20/2024 Weight 211lbs Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries
Upper-RP Hypertrophy 6 week build All sets are working sets
Lat pull-170x12x4sets
Narrow lat pul-160x11x3sets
Cable pullover-130x12x3sets
BB curl-70x15x3sets
Prime cable curl-60x10x3sets
*Cardio
No cardio
Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus
Notes
No cardio again today. Toe getting better but not 100%. Will hold off on cardio for the rest of the week. Massive back pump today!
11/21/2024 Weight 212.5lbs Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries
Upper-RP Hypertrophy 6 week build All sets are working sets
Smith incline bench-205x10x3sets plus 1 drop to failure
HS converging chest press-230x10/230x8
JM press-135x13x3sets
Cross body tricep extension-17.5x16x2sets
Facepull-55x17x5sets
Prime cable curl-55x17x3sets plus 1 drop to failure
*Cardio
No cardio-Will commence after this weekend.
Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus
Notes
Felt great today. Prob could have pushed a bit harder but sticking to the prescribed progressions. Trying to be very disciplined in both training and diet on this build.
Toe is prob 90%.
Need a new meal7. Not enjoying the yogurt for some reason.
May just have a 3rd shake although i would rather have real food. Any suggestions?
Iām an all meat, no dairy kind of guy, so Iād look around at different lean cuts of meat that are similar in macros. Chicken breast, eye of round, shrimp, pork tenderloin, various types of fishā¦ whatever fills in the gaps in macros.
Iām also at the point where all my food resembles something out of a cat food can, so anything better than that seems like a fantastic idea, lol.
Iād always opt for food over shakes, though.
P.S ChatGPT, Notion and Wolfram Alpha all have AI Tools that could give you some inspiration if you provide it macros.
If it were me I would just absorb the cals from meal 7 into your daily total and skip it all together. Iām getting so sick of eating I could literally puke.
Hardest part of my program by far.
Iām at 3,400 on training days and 2,700 on my off days.
I like the 7th meal I just want something new to eat. Going to eat 8oz turkey breast for a week or so. Iām only eating 2700cals 7 days per week plus maybe one high day on the weekend.
Did that for a while. Gonna roll with turkey breast i think for a bit. 8oz is about the same protien as the yogurt i was eating. Less fat but iāll live.
11/22/2024 Weight 212lbs Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard
Upper-RP Hypertrophy 6 week build All sets are working sets
Cable pullover-140x12x3sets
Meadows row-112.5x8x3sets-felt really heavy!
Arsenal single arm low row-205x8x3sets
Reverse pec deck-135x12x3sets
Prime cable curl-60x12x4sets
*Cardio
No cardio-Will commence after this weekend.
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Felt a little tired today. My wife is sick so iām sure i have a touch of whatever she has. Everything seemed heavy but still matched my progression scheme so i got that going for me. Switched out the HS high row for the arsenal low row.
Toe is bending good but feels like a bunched up sock is under it when i put pressure on it. Prob nerve damage.
11/25/2024 Weight 214.4lbs Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard
Upper-RP Hypertrophy 6 week build All sets are working sets
Smith flat press-245x9x3sets
DB incline flt-40x13x2sets
Pushups-BW x 20 x 3 sets
Single arm overhead cable extension-22.5x14x3sets
Three way raises-20x30x3sets
Single arm preacher curls-30x16x3sets
Reverse curls-40x15x3sets
*Cardio
20min Treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Everything good today. Feel like biceps finally starting to improve a bit.
11/26/2024 Weight 214.5lbs Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard
Lower-RP Hypertrophy 6 week build All sets are working sets
RDL-195x10x3sets
Arsenal squat-500x6x3sets
Standing calves-200x30x2sets
*Cardio
20min Treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Legs felt great after not training them last week due to the toe injury. Firing on all cylinders again. Felt like i could have went heavier on RDL and squats. Didnāt want to push it after the missed week.
11/27/2024 Weight 211.8lbs Food-2712cals/284P/254C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/60g avocado
Lower-RP Hypertrophy 6 week build All sets are working sets
Lat pull-170x13x3sets
Narrow lat pull-160x12x3sets
Cable pullover-140x12x3sets
EZ Bar curl-70x16x3sets/50x5x4
Prime cable curl-60x11x3sets/30x16
*Cardio
20min Treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
11/28/2024 Weight 213.4lbs Food-2712cals/284P/254C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- Pre WO donuts
Meal3-Post WO shake
Meal4-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5-You all know what this is gonna be!!!
Upper-RP Hypertrophy 6 week build All sets are working sets
Incline smith bench-210x10x3sets
HS Converging press-235x10/235x9
JM press-135x14x3sets
Cross body tricep extension-17.5x17x2sets
Cable facepull-60x15x5sets
Prime cable curl-55x18x3sets
*Cardio
20min Treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Legs2-RP Hypertrophy 6 week build All sets are working sets
Lying leg curls-145x10x2sets
Leg extensions-230x12x4sets
Machine glute kicks-160x12x3sets
Back raises-BWx12x2sets
*Cardio
20min Treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Feelin beat up. Canāt wait for next weeks deload!!!
12/1/2024 Weight 214.6lbs
*Food-2712calc/284P/254C/67F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/60g avocado
RP Hypertrophy 6 week build All sets are working sets
Cable pullover-140x13x3sets
Meadows row-115x8x3sets
Low row-230x10x3sets
Reverse fly-130x12x5sets
Cable curl-60x13x3sets
*Cardio
20min Treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
Notes
Last day of this training block. Up about 7lbs in the last 5 weeks. Deload next week and then the building continues. Think iām gonna run the same block again.
