HEY RAGE this side, the dark side feels BRIGHT

[rageandreps]

Age: 21

Current Weight: 72 kg

Height: 5’7” (170 cm)

Body Fat %: 13%

Training Experience: 6+ years

Cycle Stack:

• Current (Cruise/Reverse Phase): Sustanon 300 mg/week, Mast for estrogen control
• Previous (During Cut): EQ + Mast + Sustanon + Anavar

AI & PCT:

• No AI required (low aromatization)
• Mast used for estrogen control
• No PCT, just cruising

Supplements Used:
Emerald Labs Creatine, Oxy Whey Protein, Astragalus Root Extracts, Nattokinase, IP6, Magnesium, Fish Oil, Multivitamin, Citrus Bergamot, NAC, TUDCA, Milk Thistle, Niacin, Vitamin D3 + K2, P-5-P

Diet Overview:
Reverse dieting after a cut while maintaining lean mass. High protein, moderate carbs, healthy fats. Focus on whole foods, lean meats, rice, vegetables, and protein supplements.

Meal Plan & Macros:

Meal 1 (Breakfast):

• Turkish bread 42 g, Sourdough 41½ g, Ghee 8 g, Cage-free eggs 2×90 g, Egg whites 2×33 g
• Macros: 550 Cal | 27g fat | 45g carbs | 37g protein

Meal 2:

• Protein bar 60 g, Extra lean beef 190 g, Japanese mayo 5 g, Teriyaki sauce 5 g, Jasmine rice 150 g
• Macros: 840 Cal | 30g fat | 74g carbs | 70g protein

Meal 3:

• Chicken breast 200 g, Japanese mayo 5 g, Teriyaki sauce 5 g, Jasmine rice 150 g
• Macros: 590 Cal | 8g fat | 49g carbs | 66g protein

Meal 4:

• Fruit Loops 10 g, Frozen blueberries 70 g, Banana 83 g, Cinnamon 0.5 g, Frozen strawberries 28 g, Sugar-free fudge topping 50 mL, Protein creamy oats 20 g, Protein powder 50 g, Almond milk 183 mL, Rice Bubbles 30 g, Weet-Bix Coco Crunch 19 g
• Macros: 605 Cal | 7g fat | 104g carbs | 46g protein

Meal 5: Same as Meal 4

• Macros: 605 Cal | 7g fat | 104g carbs | 46g protein

Daily Total: 3,190 Cal | 79g fat | 376g carbs | 265g protein

Training Schedule:

• 5–6 days/week, Push/Pull/Legs split, each muscle group twice weekly
• Focus on heavy, anabolic lifting with major compound lifts
• Strength stats: Deadlift 280 kg, Squat 220 kg, Bench 150 kg (body weight 72 kg)
• Isolation exercises for definition
• 20–30 min moderate-intensity cardio post-lifting
• Active rest days with light mobility work or walking

Goal for the Competition:

• Lose fat while maintaining lean muscle mass

Health Status:

• Generally good health, no major medical conditions

 

[rageandreps]

03/12/2025

Got a sweet tooth? But wanna eat clean? Here you go with my pre-workout meal. Everything in this can be found locally in Australia!
Macros and ingredients:
634cals/ 88g carbs/ 49.6g protein/ 7.7g fats

Fruit Loops, Cereal Bowl Kellogg's, 10 g		7 Cal	>
Coles, 70 g	Frozen blueberries Inc fibre in carbs		39 Cal	>
Banana 83 g		74 Cal	>
Cinnamon Powder Badia, ½ g		1 Cal	>
Frozen strawberies Oob, 28 g		8 Cal	>
Queen sugar free chocolate fudge topping Queen, 50 mL		22 Cal	>
Protein Creamy Oats (Original) Red Tractor, 20 g		76 Cal
Protein Powder Drink Mix Isotope, 50 g		184 Cal
Almond milk unsweetened Coles, 183 mL		33 Cal	>
Rice Bubbles Kellogg's, 30 g		117 Cal
weet-bix coco crunch sanitarium health food company, 19 g		74 Cal

 

[rageandreps]

Since I have finished my cut, this my breakfast for this reverse diet.
Currently running Susta 250 from Gearmaniac 1ml a week divided in 3 pins
Monday 0.5
Wednesday 0.4
Friday 0.5
Pinning 3x a week might look a lot for such a small dosage, but helps me maintain stable levels, and mitigate unnecessary spikes.
Macros:
614 cals 48.2g carbs 46.3g protein 21.2g fats
I like my fats high in the morning always

Turkish bread Woolworths, 60 g		155 Cal
Grains & Seeds Sourdough Helga's, 1 slice (41½ g)		106 Cal
Britannia cows ghee Britannia, 5 g		27 Cal
Cage Free Large Eggs Coles, 1 serving (90 g)		129 Cal
Cage Free Large Eggs Coles, 1 serving (90 g)		129 Cal
Egg White, raw 1 whole (33 g)		17 Cal
Egg White, raw 1 whole (33 g)		17 Cal
Egg White, raw 1 whole (33 g)		17 Cal
Egg White, raw 1 whole (33 g)		17 Cal

 

[25guage]

Great shape and dedication mate, well done. Keep pumping

 

[LF*GO]

Will be following @rageandreps looking very chiselled my friend.

 

[rageandreps]

My pre workout meal for todays shoulder day.
Had a long day at work 10hr shift, gotta carb up before training.
Macros:
644cals/ 96.1g carbs/ 43.5g protein/ 9.9g fats
Meal and picture of the meal below.
Currently on Susta 250 from Gearmaniac, bros a

 

[rageandreps]

Will be following @rageandreps looking very chiselled my friend.

My brother

 

[rageandreps]

Great shape and dedication mate, well done. Keep pumping

Same energy back my bro