Yikes bro. Are you trying to recover natural function again?
Nope. Been on trt for about four years now. Just wanna get everything else back to normal.
3 Likes
4/27/2023
Weight 187.4-
Food-2226kals 328c/18f/196p-Did have a little unaccounted for almond butter but itās pretty consistant with what i do daily. Today think I just had an extra tablespoon or two.
Meal1 Pancackes
Mreal2 4oz Chicken breast/1c rice/broccoli
Meal3 4ozchiken breast/1c rice/beans
Meal4 6 rice cakes pre WO
Meal5 6oz grilled chicken breast/300g air fried potatoes/asparagus/carrots
Meal6 4oz broiled tilapia
Training
Push 2
Close grip bench 3x10-12
Shoulder press machine 4x10-12
Pec deck 4x10-12
Tricep extension 3x10-12
Lateral raises 3x12/1 set working back down the rack to failure
Push ups 3xfailure
Cardio
20min incline treadmill
Note on the training. Still working on bringing strength/lifts up now that food is coming back up. Also started a new split which I have never tried before so seeing how the rep scheme/weights work for me. Once I settle in iāll start logging weights and exact reps. Right now the rep ranges and appropriate weights is what iām nailing down.
2 Likes
4/28/2023
Weight 188.2-
**Food-Didnāt track. Had a work lunch and went out to dinner after the gym with the wifeā¦
Meal1 2 whole eggs/2 ezikiel toast/2 toaster waffles
Mreal2 4 rice cakes with PB
Meal3 Burnt brisket ends/2 rolls
Meal4 4 rice cakes pre WO
Meal5 2 large pancakes/4 bacon/3 whole eggs/hash browns/2 slices brioche toast w jelly post WO
Meal6 NA
Training
Pull 2
- Exercise #1: Wide grip pull 3 light sets 12-15 rep
- Exercise #2: Rack pulls, 2 sets of 8-10 reps
- Exercise #3: Hammer curls, 3 sets of 8-10 reps
- Exercise #4: Supinated grip row 3 sets of 10-12 reps
- Exercise #5: Cable curls, 3 sets of 10-12 reps
- Exercise #6: Seated cable rows, 2 drop sets for 20 total reps
- Exercise #7: Standing DB curls, 3x10-12 plus back down the rack to failure
Cardio
10min incline treadmill
Donāt have the weight/rep scheme figured yet so just listing the ranges im working in.
3 Likes
5/1/2023
Weight 190.2
Food-2036cals/190c/25f/256p
Meal1 1c egg whites/2 slices no fat cheese/6 slices turkey bacon
Mreal2 6oz sliced turkey/1 cheese stick/carrots/pickles
Meal3 6oz sliced turkey/2 rice cakes/carrots/pickles
Meal4 4oz chicken breast/1c rice/1c beans/4 rice cakes pre WO
Meal5 4oz chicken breast/1c rice/1c beans/3c lettuce&spinach/1tbsp flavor gang sauce
Meal6 2 rice cakes/.5c lowfat cottage cheese
Training
Push 1
Exercise #1: Flat machine press, 3 sets of 5-8, 5-8, 10-12 reps
Exercise #2: Shoulder press machine 3 sets of 10-12 reps
Exercise #3: Pec deck 3 sets of 10-12 reps
Exercise #4: Triceps extension overhead 4 sets of 8-10 reps
Exercise #5: Lateral raises, 4 sets of 10-12 reps
Exercise #6: Press down machine, 3 sets to failure. Drop on the 3rd set to failure
Cardio
AM 15min incline treadmill fasted
PM 15min incline treadmill post WO
Back to the boring diet again but with more carbs. Done with the post show rebound. Filled up nicely but overdid it with the carbs/indulgences a bit so now iāll take the next four weeks to tighten back up a bit.
3 Likes
Full body
Upper lower
Ppl
2 Likes
Thanks @throwawayfitness . Much appreciated. Are you using his plans as well?
1 Like
I have. it requires a,b,c movement rotation on upper lower and a,b,c,d rotation on fullbody. IMO better if you go to a real gym with access to machines. I didnāt like some of the movements I was doing just to make a rotation.
2 Likes
5/3/2023
Weight 193.2
Food-2069cals/256c/18f/224p
Meal1 1c egg whites/2 slices no fat cheese/1 onion bagel
Mreal2 6oz sliced turkey/1 cheese stick/carrots/pickles
Meal3 6oz sliced turkey/2 rice cakes/carrots/pickles
Meal4 4oz chicken breast/1c rice/1c beans/4 rice cakes pre WO
Meal5 4oz chicken breast/1c rice/1c beans
Meal6 2 rice cakes/1 no sugar chocolate pudding
Training
Legs-Didnāt have the suds today. Did what I could
Circuit x3
Squat 2x10/1x6
Single leg smith squat 3x10each leg
Calf raise 3x20
Leg press 2x12/1x11
Leg extension 3x12
Lying leg curls 3x15
Single leg pushdown 3x12 each leg
Cardio
No Cardio Today
2 Likes
5/4/2023
Weight 192.4
Food-2519cals/345c/38f/196p
Meal1 1c egg whites/slices no fat cheese/1 onion bagel
Meal2 4oz chicken breast/1c rice/1c beans
Meal3 6 Kodiak pancakes/Waldon farms syrup
Meal4 4 rice cakes/apple pre WO
Meal5 4 spicy tuna rolls/miso soup/lettuce
Meal6 2 rice cakes/1 no sugar chocolate pudding
Training
Push2
Pin loaded chest press 12x180/12x260/10x340
Arsenal shoulder press 15x50/12x140/8x190
Arsenal pec deck 12x130/12x160/12x180/8x200
Overhead single arm dumbbell tricep extension 12x20/12x25/6x30
Dumbbell side laterals 15x15/15x20/12x25/10x30
Pushups to failure 13/18/16
Cardio
15min incline treadmill post WO
3 Likes
5/4/2023
Weight 194.5
Food-2438cals/340c/17f/241p
Meal1 1c egg whites/slices no fat cheese/2 onion bagel
Meal2 4oz chicken breast/1c rice/1c beans
Meal3 4 rice cakes pre WO
Meal4 4oz chicken breast/1c rice/1c beans
Meal5 6oz NYS steak/200g sweet potato/asparagus
Meal6 2 rice cakes/1 no sugar chocolate pudding
Training
Pull2
Wide pull down 80x15/100/15/130x14
Close grip landmine row 45x12/90x12/135x10
Hammer curls 25x12/35x10/45x10
Supinated seated row 90x12/110x10/140x10
Cable curls 70x12/80x12/100x10
Arsenal single arm low row 70x10/90x10/115x10
Standing alternating dumbbell curl 20x12/25x12/30x10
Cardio
20min AM fasted incline treadmill
20min incline treadmill post WO
3 Likes
In my opinion, both the rate and amount of fat loss in this thread are incredible.
Obviously, this is none of my business, so please feel free to tell me to take a hike: Iām really curious, howās life after the stage?
What advice would you give to others about returning to day-to-day life after dieting so hard and getting so lean?
2 Likes
Life is good. Eating pretty much everything at the moment getting my weight back up. Holding around 190-195 currently. Building back in cals and getting my lifts back up.
Advice I would give is give yourself enough time to diet comferatably. I went fast because it was my first time competing and wasnāt sure how things would go. Once done dieting you should also go slow coming back out unless you want to put a bunch of wieght back on. In my case I just wanted to get back to eating and lifting and donāt really care about trying to hold leanness.
Iām planning to compete again next year in July but will give myself 22-24 weeks to prep this time. Prob will also not let weight/fat get as high during this build/bulk phase Iām heading into.
Iām really no expert at this and had a bunch of help from my trainer and some of the community I here but if you have any questions ask away. Thanks for checking out my log and taking the time to comment. This log and the accountability it brings also helps.
3 Likes
This is the most important part. Iām glad to hear it.
This is the part Iām trying to figure out for myself. In my experience, thereās a real rebound effect after dieting, a short window to add some strength and size, but it is SHORT. Maybe two weeks?
Whether you consider yourself an expert, you put in the work and got it done! Iāve enjoyed following your journey and looking forward to the next.
3 Likes
5/7/2023
Weight 196
Food-2500-3000
Meal1 3 belgian waffles/bluberries/no sugar syrup
Meal2 4 rice cakes w/PB pre workout
Meal3 4oz chicken breast/1c rice/1c beans
Meal4 1 buff bagel/4oz turkey/no fat cheese/2 rice cakes w/PB
Meal5 6oz 1 grilled bone in chicken thigh/3 grilled chicken drumsticks/rice/salad
Meal6 2 rice cakes/1 no sugar chocolate pudding
Training
Legs1-This was not planned. Wife needed to sneak in a leg day so I joined in.
Walking lunges 3x30
Dead lifts 3x8-10 havenāt dead lifted in a long time because of the back issues. Felt pretty good but taxing.
Seated calf raise 6x10-12
Glute kicks 3x12
Standing single leg curls 3x10-12
Seated two leg curls 3x10-12
4 Likes
5/8/2023
Weight 196.3
Food-2500-3000
I donāt wanna talk about it. Total FN failure today!!!
Training
Push1
Arsenal flat bench 90x10/140x10/180x10
Arsenal shoulder press 90x12/140x12/180x8
Cable flys 30x12/50x12/60x8
Overhead single arm tricep extension 20x10/25x10/30x10/30x10
Lateral raise 15x12/20x12/30x10
Tricep push down 150x12/210x12/250x10
Cardio
20min incline treadmill post WO
3 Likes
1 Like
5/9/2023
Weight 199.5That was hard to see this morning. I know itās just water but I hate FN up like this. Back at it today. Threw all the peanut/almond butter out.
Food-2487cals/278c/18f/293p
Meal1 1c egg whites/1 slice no fat cheese/80g oatmeal
Meal2 4oz chicken breast/1c rice/green beans
Meal3 4oz chicken breast/1c rice/green beans
Meal4 4 rice cakes pre WO/Shake post WO
Meal5 6 Kodiak Pancakes/1c egg whites/No sugar syrup
Meal6 Shake
Training
Push1
Wide pulldowns 100x10/120x10/120x9
Supported bent rows 50x10/70x8/80x6
Seated incline dumbbell curls 20x12/25x12/27.5x12/30x10
Single arm pulldowns 50x10/60x10/70x8
EZ bar curls 50x15/60x15/70x12/80x8
Cardio
20min incline treadmill post WO
5 Likes
Why are you falling off the wagon?
Is it social setting, trigger foods, are you snacking while doing something that increases dopamine (for me, chips and TV will add 1k cals before i know it)?
2 Likes