3/20/2025___
steps: 12,886
cardio: 20
sleep: 4.5
bw: 226.8
bp: 125/49 – 86
bg: 78
16 Likes
3/21/2025___LOWER
front squat 150x10,10,10,10
leg press 470x15,15
rdl 225x12,12,12
macros: P 117, C 146, F 106
steps: 12,605
cardio: 20
sleep: 7.25
bw: 227.8
bp: 117/55–78
bg: 78
21 Likes
Onboarding and questionnaire with my new coach are complete.
Received my nutrition, training, and supplement protocols this morning.
Goals
- visible distinct separation of major muscle groups
- visible abs in any light, without flexing
- no love handles
- get lean enough to start a growth phase
starting point photos.
22 Likes
You have really leaned up. Good luck with your coach!
1 Like
wish I would have taken a picture at 218lbs a few weeks ago.
thanks
9 weeks 2 days until the end of t-ransformation2025
I want to make the most of it.
11 Likes
3/22/2025___UPPER A
ss flat bench 250x6, 230x9
underhand bb rows 185x9, 150x13
seated rows midback 110x10, 90x12
neutral grip db shoulder press 60x8, 40x11
db lateral raises 35x10, 25x15
ez bar french press seated or standing 50x15, 40x20
alternating db bicep curls 35x10, 25x15
abs 20,20
macros: P 300, C 350, F 56
steps: 10,254
cardio: 35 – 104 HR
sleep: 5.5
bw: 223.6
bp: 117/53 – 82
bg: 78
19 Likes
3/23/2025___LOWER A
squat 240x5, 150x5
rdl 185x10, 150x12
db leg extension 35x10, 25x10
leg curl 25x10, 20x15
calves 20,20
macros: P 300, C 350, F 56
steps: 15,910
cardio: 35 MIN – 108 HR
sleep: 5
bw: 221.6
bp: 112/61–71
bg: 79
20 Likes
Growth…you are already massive and look awesome, can’t wait to see some more muscle mass, excited for when you start that phase.
3 Likes
Looking insane my man. I’ve on this forum for almost a year and your progress in that timeframe is legitimately amazing
2 Likes
3/24/2025____REST
macros: P 300, C 350, F 56
steps: 10,373
cardio: 35 MIN – 115 HR
sleep: 6.25
bw: 222.4
bp: 119/54–80
bg: 71
15 Likes
3/25/2025___UPPER B
incline bench 190x5, 160x9
close neutral grip t-bar row 140x10, 120x15
chest supported db row 60x10, 40x14
neutral grip shoulder press 120x8, 100x12
cable side lateral raise 15x13 , 12.5x15
single arm cable pushdowns 17.5x12, 12.5x15
preacher curl 80x17, 70x21
standing cable crunch 20,20
meal 1 - 95g oats, 62g whey, 11g macadamia
meal 2 - 113g tuna, 200g chicken, 45g rice, 11g macadamia
meal 3 - 113g tuna, 200g chicken, 45g rice, 11g macadamia
meal 4 - 113g tuna, 200g chicken, 45g rice, 11g macadamia
meal 5 - 113g tuna, 200g chicken, 45g rice, 11g macadamia
meal 6 - 62g whey, 22g macadamia
macros: P 300, C 350, F 56
steps: 11,552
cardio: 35 MIN – 117 HR
sleep: 6
bw: 223.6
bp: 114/53 – 76
bg: 74
20 Likes
Looking great sir. Those shirtless rows were off the chart. Quality
1 Like
3/26/2025___LOWER B
leg press 470x16, 380x21
trapbar deadlift 420x12, 330x17
walking db lunge 35x11, 25x15
lying leg db curl 35x4, 25x9
calves 20,20
meal 1 - 200g plain fat free greek yogurt, 200g chicken, 90g rice, 11g macadamia
meal 2 - 200g plain fat free greek yogurt, 200g chicken, 90g rice, 11g macadamia
meal 3 - 200g plain fat free greek yogurt, 200g chicken, 90g rice, 11g macadamia
meal 4 - 200g plain fat free greek yogurt, 200g chicken, 90g rice, 11g macadamia
meal 5 - 200g plain fat free greek yogurt, 200g chicken, 90g rice, 11g macadamia
meal 6 - 62g whey, 22g macadamia
macros: P 300, C 350, F 56
steps: 13,190
cardio: 35 MIN – 109 HR
sleep: 4.5
bw: 220.0
bp: 120/56–80
bg: 80
24 Likes
Booyah!
2 Likes
3/27/2025____REST
meal 1 - 62g whey, 22g macadamia nut
meal 2 - 162g chicken, 75g rice, 11g macadamia nut
meal 3 - 162g chicken, 75g rice, 11g macadamia nut
meal 4 - 162g chicken, 75g rice, 11g macadamia nut
meal 5 - 162g chicken, 75g rice, 11g macadamia nut
meal 6 - 62g whey, 22g macadamia nut
macros: P 300, C 290, F 64
steps: 12,487
cardio: 35 MIN – 112 HR
sleep: 6
bw: 221.6
bp: 121/54 – 76
bg: 80
20 Likes
Awesome!
1 Like
Awesome looking home gym, gets better every time.
1 Like
