Please keep in mind that i have not yet done this myself, but that this is the recipe i will use.
50mL @ 600mg/mL
26.44mL distilled water
30g powder
1mL BA
Mix and put through a 0.2 micron syringe filter.
Use a 3mL syringe or you’ll be pushing for forever.
Chase Irons has a different recipe, not sure what it is as its paywalled.
Dosing goes from $2/day (injected, purchased) to $0.15/day (injected, homebrew).
6/10/2024 42 weeks out-Mr. Buffalo 2025
Weight 220 lbs.
Food-2853Cals/352c/225p/60f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 5oz chicken thigh/160g rice
Meal3- 5oz chicken thigh/160g rice
Meal4- 5oz chicken thigh160g rice
Meal5- 1c egg whites/1 slice no fat cheese/130g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Push- John Meadows High Evolutionary
All sets are work sets
Peck deck 140x12x3sets
Flat DB press-90x12x2sets
Arsenal incline press-180x9/180x7
Prime cable fly-45x14x2sets
Reverse peck deck-120x20x3sets
Partial DB latera; swings-20x24x3sets
Cardio
15min treadmill 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
Daily greens
25mg Iron
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
Felt a little weak today. Think i was fighting something all weekend. Pretty much just laid around and watched Toronto Pro.
Pics
None today
Don’t know how I missed this for so long, but definitely following now. I loved John’s stuff; it’s awesome to see more and more folks running his programs with so much success.
6/11/2024 41 weeks out-Mr. Buffalo 2025
Weight 220.8 lbs.
Food-2624Cals/308c/216p/58f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.5oz chicken thigh/130g rice
Meal3- 4.5oz chicken thigh/130g rice
Meal4- 4.5oz chicken thigh/130g rice
Meal5- 1c egg whites/1 slice no fat cheese/110g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Back1- John Meadows High Evolutionary
All sets are work sets
Meadows row-112.5x8x3sets
Seated cable row-170x12x3sets
Arsenal low row-225x10x2sets
Lying DB row-55x11x2sets
Back hypers-25x16x2sets
Cardio
15min treadmill 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
Daily greens
25mg Iron
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
Seem to be all better today. Has a solid WO today. Was able to push. Seated cable and DB row went up
I have to say if anyone is looking for a diet or training app I highly recommend the Renaissance Periodization diet and training apps. They are awesome and very customizable. Can’t say enough good things.
Pics
None today
6/12/2024 41 weeks out-Mr. Buffalo 2025
Weight 221.2 lbs.
Food-2624Cals/308c/216p/58f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.5oz chicken thigh/130g rice
Meal3- 4.5oz chicken thigh/130g rice
Meal4- 4.5oz chicken thigh/130g rice
Meal5- 1c egg whites/1 slice no fat cheese/110g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Legs- John Meadows High Evolutionary
All sets are work sets
Seated leg curl-155x12x3sets
Leg extension-175x12x3sets
Leg press-640x10/730x8x2sets
DB Stiff leg DL-70x11x2sets
Bulgarian Split Squat-20x18x1set
Standing calves-200x30x2sets
Cardio
15min treadmill 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
Daily greens
25mg Iron
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
Everything progressing per plan.
Contemplating keeping on schedule for 2 more weeks then returning to maintenance for a month and then ratchating back up again for 10 weeks.
If i do that I will compete in a show a little later next year. Will make that decision in the next week.
Pics
None today
What would the purpose of this be?
I’ve heard of folks using mini cuts to optimize the nutrient absorption after a harsh deficit, but this doesnt sound like that.
This would just allow me to drop a touch of fat off and then extend the build phase. My weight is coming up very fast. I prefer a slower approach.
It’s mainly just an idea i’m tossing around. Will think about it through next week. I’m in the 8th week of a 20 week build phase currently.
It sounds like a minicut is more aligned with that goal, in my opinion.
Ive heard a few methods to limit fat gain during a bulk. Haven’t run them myself because I’ve always been too fat to bulk.
Berberine for nutrient partitioning.
Added LISS cardio throughout the day (to burn up excess calories without actually taking nutrients away from whats needed for bulk.
On another forum, theres someone carb cycling during a bulk and hes done remarkably well with very high carbs total.
Anyways, just sharing information.
Would you consider lowering protein to maybe 250g and replacing them with carbs?
Could also lower fats and add more carbs as well.
A mini cut/break is what I’m talking about. Would just leave protein and drop fats and carbs a bit for a few weeks just to clean up a bit. Then back at it.
6/13/2024 41 weeks out-Mr. Buffalo 2025
Weight 221.6 lbs.
Food-2624Cals/308c/216p/58f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.5oz chicken thigh/130g rice
Meal3- 4.5oz chicken thigh/130g rice
Meal4- 4.5oz chicken thigh/130g rice
Meal5- 1c egg whites/1 slice no fat cheese/110g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Arms- John Meadows High Evolutionary
All sets are work sets
Standing EZ bar drag curls-60x15x4sets
Seated concentration curls-30x14x3sets
Prime cable curls-50x14x3sets’
Cable tricep extension-130x18/150x15/150x16
Cable tricep pressdown-150x13x3sets
Lying DB Skull crusher-25x16/25x15
Prime cable curl-40x5x6 rest/pause
Cardio
15min treadmill 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
Felt strong today. Everything progressing per plan.
Pics
6/14/2024 41 weeks out-Mr. Buffalo 2025
Weight 222.6 lbs.
Food-2624Cals/308c/216p/58f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.5oz chicken thigh/130g rice
Meal3- 4.5oz chicken thigh/130g rice
Meal4- 1c egg whites/1 slice no fat cheese/110g rice cereal
Meal5- 4.5oz chicken thigh/130g rice
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Back2- John Meadows High Evolutionary
All sets are work sets
Single arm
Hammer high pull-165x10x3sets
Lat pull-155x12x3sets
Narrow grip stretch lat pull-155x12x3sets
Cable pullover-135x14xssets
Prime cable curl-35x16x4sets
Cardio
15min treadmill 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
Less than 1lb off my max all time weight!!
Another week down. Have a great weekend and Fathers Day!! Back at it next week!!
Pics
None today
6/17/2024 40 weeks out-Mr. Buffalo 2025
Weight 222 lbs.
Food-2741Cals/327c/235p/55f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Meal4- 4.8oz chicken thigh/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal5- 1/2c egg whites/1 slice no fat cheese/100g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Chest- John Meadows High Evolutionary
All sets are work sets
Arsenal Pec deck-125x15/145x12
DB flat press-90x14/90x13
Arsenal incline press-190x10/190x8
Prime Cable fly-45x15x2sets
Machine reverse fly-125x20x3sets
Partial bent over side laterals-20x25x2sets
Lying Y raise-15x16x2sets
Cardio
15min treadmill 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
Somehow managed to strain a muscle in my back this morning. Didn’t really affect WO except discomfort when moving DB’s around. Back tomorrow may be a different story. May switch tomorrows row day for fridays lats.
Pics
None today
6/18/2024 40 weeks out-Mr. Buffalo 2025
Weight 221.6 lbs.
Food-2741Cals/327c/235p/55f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Meal4- 4.8oz chicken thigh/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal5- 1/2c egg whites/1 slice no fat cheese/100g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Back1- John Meadows High Evolutionary
All sets are work sets
Meadows Row-115x8x2sets
Seated cable row-180x12x2sets
Cable pullover-130x14x2sets
Arsenal single arm low row-230x10x2sets
Lying DB row-55x14x2sets
Back hypers-25x17x2sets
Machine crunches-105x15x3sets
Cardio
15min treadmill 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
Felt amazing today. Everything clicked. Absolutely destroyed the WO. Everything went up in either weight or reps.
Pics
None today
Nice! love when that happens
6/20/2024
Weight 223.6 lbs.
Food-2741Cals/327c/235p/55f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Meal4- 4.8oz chicken thigh/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal5- 1/2c egg whites/1 slice no fat cheese/100g rice cereal
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam
Legs- John Meadows High Evolutionary
All sets are work sets
Seated leg curl-160x12x3sets
Leg extension-180x12x3stes
Cybex Squat press-720x10x3sets-this was difficult!!!
DB stiff leg DL-70x12x2sets
Arsenal standing calves-205x30x2sets
Bulgarian split squat-20x19x1set
Cardio
15min treadmill 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
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO
Notes
Ok, pulling the plug on this bulk for now. New plan going forward. Finishing out this week with diet and then will modify next week. Will be dropping anabolics way down for 8-10 weeks and dropping bodyfat. Will start another bulk around september 15 or so for 12-15weeks then go into prep for a June/july 2025 showTBD. I’ve def put some tissue on in the last 10 weeks and need a break from the eating. Feeling uncomfortable all the time now which is odd because my cals never got above 3,000 but eating very clean without many cheats i guess will do that. Training load will remain as high as possible and I will be continuing my current training plan for another 8-9 weeks before switching it up a bit.
Pics
None today
Man, I remember last winter eating the same thing day after day after day in a surplus of CLEAN food. I did that for 7 or 8 months. It defiantly can get to you! I couldn’t wait to cut cals.
If I didn’t have to do anything else but eat and train i would do a long term bulk. This time around weight came on fast and it’s hard to carry if you don’t have time to get used to it. I’m gonna diet a bit for 10-12 weeks and then build again. I think i’ll be better off in the long term.
is eating that much becoming a chore?
Ya, Calorie or carb cycling for “On day/Off day” has helped me carry a bulk phase longer. I usually have to ramp up my cals. coming out of a cut slowly. In order to get back to maintenance then surplus. Diet and training would be a hell of alot simpler if life and time were not an issue. 
I can get the food in but i just put on a lot of size fast and it’s hard to carry. I feel enormous.
