My Training Log

[Warandgorexiii]

Age:
37

Current Weight:
85kg

Height:
6'3

Body Fat %: (if applicable)
Unsure but ordering a body fat tool for when I start my cycle

Training Experience:
I've trained on and off for about 5 years but have never stayed extremely consistent or ever logged and tracked my progress. This will be the first time I actually track and stay focused and make discipline detrimental to my goals.

Cycle Stack: I have always wanted to look fuller, build my chest and have that solid bulked up looking physique with a good amount of mass and gain size to fill out being quite tall. Overall I want to look big and fill out showing noticeable gains.

After my discussion with Tom V @nexuspharma I asked this question:

What do you think a good stack would be to cycle with Sus250 to put on some decent mass to bulk up. If I'm logging also do I need to start the cycle right away or can I start after the 3 weeks when I qualify for the 50% As I've just come off 10 weeks of sus250 I'm on week 2 of 4 off.

The Cycle I was suggested to use which I will be starting in roughly two weeks will be

Cycle 500Mg Test E
300Mg Deca split into two doses
I have used @Nexapharma Sus250 and had great results for packing on size and noticed increase in strength.


AI & PCT :
Undecided as of yet. Will seek advice as I've never used PCT

Supplements Used:

Magnesium
Pre Workout C4 1 scoop
Creatine monohydrate
when I start my cycle I will throw in some liver detox and maybe Tongkat Ali
I will use Casein protein at night before bed and WPI post training and in between meals

Diet Overview: (brief description of your typical daily diet)
-Breakfast Overnight oats, protein shake, scrambled eggs on toast Avocado with a can of tuna.

- Lunch I will devise a meal prep consisting of lean meat, broccolini, brown rice/quinoa and mix up fruits also for natural sugars

Snacks will consist of fruit, nuts, sweet potato fries homade and healthy fats with a protein shake

Dinner will be based on a carnivore diet type if meal regime undecided exactly if what as I have to calculate my calories and all the fun stuff to lock on a serious nutrition plan and make sure everything I'm eating allows me to hit my target consistently.

Training Schedule: (days per week, types of workouts)
I will be training 4-5 days a week, focusing on a mix of heavy lifting and cardio.
I'll be mainly using cable machines and leg press, with a multi gym and free weights to focus on a balanced range of push pull, and swimming laps as a warm down after training and recording the amount of laps after each training session. I am to hit each muscle group twice a week.

I use a gym in an estate so I have fairly decent equipment but not everything I would like to.utilise so over the cycle period I'll invest in some more equipment also.

This is the first time I've ever gone out of my comfort zone and put myself out there so wish me luck!

I'll update with a photo later this afternoon

 

[YAT35Y]

Welcome aboard brother!! Keen to watch your progress man. Few of us jumping on soon so should be good to keep each other in check

 

[Warandgorexiii]

Welcome aboard brother!! Keen to watch your progress man. Few of us jumping on soon so should be good to keep each other in check

Awesome would be mad to support and have support from others with experience too. I'll definitely see what I can learn and follow your Journey also brother.

 

[YAT35Y]

Awesome would be mad to support and have support from others with experience too. I'll definitely see what I can learn and follow your Journey also brother.

Phuk yeah let’s get massif!!

 

[flexymcflexface]

Welcome, mate! Good to see you on the forum.


Just a couple of things I want to point out. I know I might come across as the angry old man here, but I’m genuinely trying to help and protect you. Taking PEDs isn’t something to take lightly, especially for guys our age—more so if your body fat (BF) is on the higher side.


You’re about the same height as me. What’s your current weight?

1. Protect your identity: Take down any photos showing your face. You don’t want anyone knowing what you're up to. If you’re logging and posting progress photos, make sure your face is always covered.
2. Training consistency: You mentioned you’ve been on and off with your training. Before jumping on gear, I suggest hitting it hard and consistently for at least 3 months. PEDs aren't worth it if you're not fully committed—especially considering the damage they can do to your body.
3. Cycle experience: Is this only your second cycle?
4. Dosage: Running 500 mg of Test and 300 mg of Deca for a second cycle is a lot. I highly recommend lowering the dose and keeping it simple. With only two cycles under your belt, you’ll still get great gains with less gear if you stay consistent with training. Id look t running 300mg Test only.
5. Planning: I don’t see any clear food or workout plan in your post. This is concerning because these should be your top priorities before even thinking about cycling. A solid workout and meal plan are essential for tracking your progress and optimizing your results.
6. Supplements: You’ll need a few more supplements to support your body:
   
   • TUDCA and NAC (for liver support)
   • Fish oil
   • Electrolytes (Deca can cause fluid retention and stress the kidneys)
7. Bloodwork: Have you had your bloodwork done? If not, it’s crucial to get a baseline before starting any cycle. Knowing your cholesterol and other markers beforehand is essential, as these levels can spike significantly on cycle. You’ll also want to recheck your bloodwork around week 6 to monitor your health.

Do you understand Deca fully?
Do you know how long it takes to kick in and how it can affect your mental health?
A lot of guys experience serious psychological side effects with Deca, so it's something to be mindful of and known how to control it.
Also, it can smash your prolactin levels as well so this is something you need to be on top of (bloods)

If you have any questions reach out man. Iv got about 15 or so people who have started out that have been messaging for help if you ever want to chat about stuff.

Again I know I probably come across 1 way but I'm really just here to make sure your sade.

 

[Warandgorexiii]

Welcome, mate! Good to see you on the forum.


Just a couple of things I want to point out. I know I might come across as the angry old man here, but I’m genuinely trying to help and protect you. Taking PEDs isn’t something to take lightly, especially for guys our age—more so if your body fat (BF) is on the higher side.


You’re about the same height as me. What’s your current weight?

1. Protect your identity: Take down any photos showing your face. You don’t want anyone knowing what you're up to. If you’re logging and posting progress photos, make sure your face is always covered.
2. Training consistency: You mentioned you’ve been on and off with your training. Before jumping on gear, I suggest hitting it hard and consistently for at least 3 months. PEDs aren't worth it if you're not fully committed—especially considering the damage they can do to your body.
3. Cycle experience: Is this only your second cycle?
4. Dosage: Running 500 mg of Test and 300 mg of Deca for a second cycle is a lot. I highly recommend lowering the dose and keeping it simple. With only two cycles under your belt, you’ll still get great gains with less gear if you stay consistent with training. Id look t running 300mg Test only.
5. Planning: I don’t see any clear food or workout plan in your post. This is concerning because these should be your top priorities before even thinking about cycling. A solid workout and meal plan are essential for tracking your progress and optimizing your results.
6. Supplements: You’ll need a few more supplements to support your body:
   • TUDCA and NAC (for liver support)
   • Fish oil
   • Electrolytes (Deca can cause fluid retention and stress the kidneys)
7. Bloodwork: Have you had your bloodwork done? If not, it’s crucial to get a baseline before starting any cycle. Knowing your cholesterol and other markers beforehand is essential, as these levels can spike significantly on cycle. You’ll also want to recheck your bloodwork around week 6 to monitor your health.

Do you understand Deca fully?
Do you know how long it takes to kick in and how it can affect your mental health?
A lot of guys experience serious psychological side effects with Deca, so it's something to be mindful of and known how to control it.
Also, it can smash your prolactin levels as well so this is something you need to be on top of (bloods)

If you have any questions reach out man. Iv got about 15 or so people who have started out that have been messaging for help if you ever want to chat about stuff.

Again I know I probably come across 1 way but I'm really just here to make sure your sade.

Thanks for the information and support. As I stated when I start my cycle I'll get everything in order and I might lower the dose too. I'll definitely take your advice and reach out if I need to ask questions. I'm planning on getting blood work done before I start my cycle and depending on how long I cycle too yes I will be getting them done throughout. I appreciate the messages actually and am not ignorant to the mental aspects of taking steroids. I'm going to do a bit of research before I lock in the exact cycle I want to do as it might change after I get blood work done etc. I'm undecided on what my exact goals are but I'd like to get a fuller bulkier look and balance out my physique. I'll stay in touch!

 

[Warandgorexiii]

Welcome, mate! Good to see you on the forum.


Just a couple of things I want to point out. I know I might come across as the angry old man here, but I’m genuinely trying to help and protect you. Taking PEDs isn’t something to take lightly, especially for guys our age—more so if your body fat (BF) is on the higher side.


You’re about the same height as me. What’s your current weight?

1. Protect your identity: Take down any photos showing your face. You don’t want anyone knowing what you're up to. If you’re logging and posting progress photos, make sure your face is always covered.
2. Training consistency: You mentioned you’ve been on and off with your training. Before jumping on gear, I suggest hitting it hard and consistently for at least 3 months. PEDs aren't worth it if you're not fully committed—especially considering the damage they can do to your body.
3. Cycle experience: Is this only your second cycle?
4. Dosage: Running 500 mg of Test and 300 mg of Deca for a second cycle is a lot. I highly recommend lowering the dose and keeping it simple. With only two cycles under your belt, you’ll still get great gains with less gear if you stay consistent with training. Id look t running 300mg Test only.
5. Planning: I don’t see any clear food or workout plan in your post. This is concerning because these should be your top priorities before even thinking about cycling. A solid workout and meal plan are essential for tracking your progress and optimizing your results.
6. Supplements: You’ll need a few more supplements to support your body:
   • TUDCA and NAC (for liver support)
   • Fish oil
   • Electrolytes (Deca can cause fluid retention and stress the kidneys)
7. Bloodwork: Have you had your bloodwork done? If not, it’s crucial to get a baseline before starting any cycle. Knowing your cholesterol and other markers beforehand is essential, as these levels can spike significantly on cycle. You’ll also want to recheck your bloodwork around week 6 to monitor your health.

Do you understand Deca fully?
Do you know how long it takes to kick in and how it can affect your mental health?
A lot of guys experience serious psychological side effects with Deca, so it's something to be mindful of and known how to control it.
Also, it can smash your prolactin levels as well so this is something you need to be on top of (bloods)

If you have any questions reach out man. Iv got about 15 or so people who have started out that have been messaging for help if you ever want to chat about stuff.

Again I know I probably come across 1 way but I'm really just here to make sure your sade.

I'm around 85Kgs or so unsure of body fat but will have all that in order and logged very soon. It's my 4th Cycle I've used test a few times and Sus250 I've ran twice but only at 1.5ml -2ml doses. I gained weight and got fuller looking muscle mass but I feel a bit of body dysmorphia also with how my chest, traps, shoulders love handles and mid section are looking. I really want a cycle that isn't too harsh will help me lose weight in the right places but pack on some size as being so tall I find it really difficult to fill out and get into the 90-100kg weight class. I know I have to up my calories and I'll be getting everything clear and concise prior to starting my cycle.

Any cycle suggestions would be amazing.

 

[flexymcflexface]

Thanks for the information and support. As I stated when I start my cycle I'll get everything in order and I might lower the dose too. I'll definitely take your advice and reach out if I need to ask questions. I'm planning on getting blood work done before I start my cycle and depending on how long I cycle too yes I will be getting them done throughout. I appreciate the messages actually and am not ignorant to the mental aspects of taking steroids. I'm going to do a bit of research before I lock in the exact cycle I want to do as it might change after I get blood work done etc. I'm undecided on what my exact goals are but I'd like to get a fuller bulkier look and balance out my physique. I'll stay in touch!

Yeah Deca is a whole different ballgame with the mental sides compared to Sus and Test. just something to be aware of

Ok sweet yeah so a few cycles in then you will be find with extra compounds.

If you want to get big why don't you look at Dbol. It will give you size fast. Deca takes about 6 weeks for it to get full saturation and hence why they tell you to do 14-16 week cycles with it. Dbol you can run 12 weeks and get quicker results. It also doesn't effect your **** like Deca does (deca ****)

Sus 250 at 500mg a week should be honelsty enough though if you had all the training and diet perfect but if you do need the extras yeah so many different things you could do.

 

[Warandgorexiii]

Yeah Deca is a whole different ballgame with the mental sides compared to Sus and Test. just something to be aware of

Ok sweet yeah so a few cycles in then you will be find with extra compounds.

If you want to get big why don't you look at Dbol. It will give you size fast. Deca takes about 6 weeks for it to get full saturation and hence why they tell you to do 14-16 week cycles with it. Dbol you can run 12 weeks and get quicker results. It also doesn't effect your **** like Deca does (deca ****)

Sus 250 at 500mg a week should be honelsty enough though if you had all the training and diet perfect but if you do need the extras yeah so many different things you could do.

Is 500Mg Sus250 and Dbol a good cycle? How many mg of Dbol would I need to run weekly with Sus250 if I were to go that route? I still have a couple weeks to decide on the cycle I'm going to go with I'll post up some pics soon and I've got a meal plan now for 3000 calories 4 X a week trainings days and 2000 calories in smoothies and smoothie bowls every other day.

 

[Warandgorexiii]

Meal Plan to hit 3000 calories for when I start my cycle.

3000-4000 calories:



Breakfast (800 calories)

* Steak (6oz)

* Eggs (2)

* Avocado (1/2)

*

Lunch (700 calories)

* Salmon (4oz)

* Mixed Greens

* Olive Oil

* Avocado (1/4)

*

Dinner (900 calories)

* Kangaroo Meat (6oz)

* Broccolini

* Cauliflower

* Olive Oil

*

Snacks (600 calories)

* Berries (1 cup)

* Almonds (1/4 cup)

* Walnuts (1/4 cup)

Total Calories: 3000

I'll be consuming smoothie bowls at 500 calories for breakfasts on non training days and try to hit around 2000-2500 calories on non training days.

500 Calorie Smoothie Bowls
Here are 3 smoothie bowl recipes that are each approximately 500 calories:
1. Berry Blast Smoothie Bowl
* 1 cup frozen mixed berries
* 1/2 cup full-fat Greek yogurt
* 1/4 cup rolled oats
* 1 tablespoon chia seeds
* 1 tablespoon almond butter
* 1/4 cup almond milk
* Toppings: sliced banana, granola, shredded coconut

2. Tropical Green Smoothie Bowl
* 1 cup frozen spinach
* 1/2 cup frozen mango chunks
* 1/2 cup frozen pineapple chunks
* 1/2 avocado
* 1/4 cup coconut milk
* 1 tablespoon almond butter
* 1/2 teaspoon spirulina powder
* Toppings: sliced kiwi, shredded coconut, pumpkin seeds

3. Chocolate Peanut Butter Smoothie Bowl
* 1 frozen banana
* 1/2 cup full-fat Greek yogurt
* 1 tablespoon cocoa powder
* 1 tablespoon peanut butter
* 1/4 cup almond milk
* 1/2 teaspoon vanilla extract
* Toppings: chopped peanuts, chocolate chips, cacao nibs.

HIGH PROTEIN LOW CARB MEAL PLANS

Other meal ideas for low-carb, high-protein meal plan that includes healthy fats, red meats, fish, vegetables, and fruits:

Day 1
* Breakfast: Omelet with spinach, mushrooms, and cheese
* Lunch: Salad with grilled chicken or fish, avocado, and olive oil dressing
* Dinner: Steak with roasted vegetables (broccoli, cauliflower, Brussels sprouts)

Day 2
* Breakfast: Greek yogurt with berries and nuts
* Lunch: Tuna salad with celery and mayonnaise
* Dinner: Salmon with asparagus and a side salad

Day 3
* Breakfast: Scrambled eggs with avocado and salsa
* Lunch: Leftover salmon with a side salad
* Dinner: Ground beef stir-fry with mixed vegetables (bell peppers, onions, zucchini)

Day 4
* Breakfast: Smoothie with protein powder, spinach, almond milk, and berries
* Lunch: Salad with hard-boiled eggs, cheese, and avocado
* Dinner: Pork chops with roasted Brussels sprouts and a side salad

Day 5
* Breakfast: Cottage cheese with fruit and nuts
* Lunch: Leftover pork chops with a side salad
* Dinner: Shrimp scampi with zucchini noodles

Day 6
* Breakfast: Omelet with cheese and vegetables
* Lunch: Salad with grilled chicken or fish, avocado, and olive oil dressing
* Dinner: Steak with roasted vegetables (broccoli, cauliflower, Brussels sprouts)

Day 7
* Breakfast: Greek yogurt with berries and nuts
* Lunch: Tuna salad with celery and mayonnaise
* Dinner: Salmon with asparagus and a side salad
Additional Tips:
* Choose lean cuts of red meat.
* Include a variety of vegetables in your meals.
* Limit your intake of processed foods.
* Drink plenty of water throughout the day.


This meal plan provides approximately 2500 calories per day, with a focus on low-carb, high-protein foods, healthy fats, red meats, fish, vegetables, and fruits.

Day 1
* Breakfast (400 calories): Omelet with 3 eggs, spinach, mushrooms, and cheese, cooked in coconut oil.
* Lunch (600 calories): Salad with 8oz grilled chicken breast, avocado, mixed greens, and olive oil dressing.
* Dinner (700 calories): 8oz steak with roasted vegetables (broccoli, cauliflower, Brussels sprouts) and 2 tablespoons of grass-fed butter.
* Snack (200 calories): Greek yogurt with 1/4 cup berries and 1/4 cup almonds.
* Snack (600 calories): Protein shake with 2 scoops of protein powder, almond milk, and 1 tablespoon of peanut butter.

Day 2
* Breakfast (400 calories): Greek yogurt with 1/2 cup berries, 1/4 cup nuts, and 1 tablespoon of chia seeds.
* Lunch (600 calories): Tuna salad with celery, mayonnaise, and a side salad with mixed greens and olive oil dressing.
* Dinner (700 calories): 8oz salmon with asparagus and a side salad with mixed greens and olive oil dressing.
* Snack (200 calories): Hard-boiled eggs (2) with avocado slices.
* Snack (600 calories): Cottage cheese with 1/2 cup fruit and 1/4 cup walnuts.

Day 3
* Breakfast (400 calories): Scrambled eggs with avocado and salsa, cooked in coconut oil.
* Lunch (600 calories): Leftover salmon with a side salad with mixed greens and olive oil dressing.
* Dinner (700 calories): Ground beef stir-fry with mixed vegetables (bell peppers, onions, zucchini) and 2 tablespoons of coconut aminos.
* Snack (200 calories): Cheese sticks (2) with a handful of almonds.
* Snack (600 calories): Protein shake with 2 scoops of protein powder, almond milk, and 1 tablespoon of almond butter.
Day 4
* Breakfast (400 calories): Smoothie with protein powder, spinach, almond milk, and berries.
* Lunch (600 calories): Salad with 2 hard-boiled eggs, cheese, avocado, and olive oil dressing.
* Dinner (700 calories): 8oz pork chops with roasted Brussels sprouts and a side salad with mixed greens and olive oil dressing.
* Snack (200 calories): Beef jerky (2 oz) with a handful of macadamia nuts.
* Snack (600 calories): Cottage cheese with 1/2 cup fruit and 1/4 cup pecans.

Day 5
* Breakfast (400 calories): Cottage cheese with fruit and nuts.
* Lunch (600 calories): Leftover pork chops with a side salad with mixed greens and olive oil dressing.
* Dinner (700 calories): Shrimp scampi with zucchini noodles and 2 tablespoons of butter.
* Snack (200 calories): String cheese (2) with a handful of walnuts.
* Snack (600 calories): Protein shake with 2 scoops of protein powder, almond milk, and 1 tablespoon of peanut butter.

Day 6
* Breakfast (400 calories): Omelet with cheese and vegetables, cooked in coconut oil.
* Lunch (600 calories): Salad with 8oz grilled chicken breast, avocado, mixed greens, and olive oil dressing.
* Dinner (700 calories): 8oz steak with roasted vegetables (broccoli, cauliflower, Brussels sprouts) and 2 tablespoons of grass-fed butter.
* Snack (200 calories): Greek yogurt with 1/4 cup berries and 1/4 cup almonds.
* Snack (600 calories): Protein shake with 2 scoops of protein powder, almond milk, and 1 tablespoon of almond butter.

Day 7
* Breakfast (400 calories): Greek yogurt with 1/2 cup berries, 1/4 cup nuts, and 1 tablespoon of chia seeds.
* Lunch (600 calories): Tuna salad with celery, mayonnaise, and a side salad with mixed greens and olive oil dressing.
* Dinner (700 calories): 8oz salmon with asparagus and a side salad with mixed greens and olive oil dressing.
* Snack (200 calories): Hard-boiled eggs (2) with avocado slices.
* Snack (600 calories): Cottage cheese with 1/2 cup fruit and 1/4 cup walnuts.
Additional Tips:
* Choose lean cuts of red meat.
* Include a variety of vegetables in your meals.
* Limit your intake of processed foods.
* Drink plenty of water throughout the day.

A lot of great options here to mix and match so no bland or repetitive boring foods.

 

[YAT35Y]

Meal Plan to hit 3000 calories for when I start my cycle.

3000-4000 calories:



Breakfast (800 calories)

* Steak (6oz)

* Eggs (2)

* Avocado (1/2)

*

Lunch (700 calories)

* Salmon (4oz)

* Mixed Greens

* Olive Oil

* Avocado (1/4)

*

Dinner (900 calories)

* Kangaroo Meat (6oz)

* Broccolini

* Cauliflower

* Olive Oil

*

Snacks (600 calories)

* Berries (1 cup)

* Almonds (1/4 cup)

* Walnuts (1/4 cup)

Total Calories: 3000

I'll be consuming smoothie bowls at 500 calories for breakfasts on non training days and try to hit around 2000-2500 calories on non training days.

500 Calorie Smoothie Bowls
Here are 3 smoothie bowl recipes that are each approximately 500 calories:
1. Berry Blast Smoothie Bowl
* 1 cup frozen mixed berries
* 1/2 cup full-fat Greek yogurt
* 1/4 cup rolled oats
* 1 tablespoon chia seeds
* 1 tablespoon almond butter
* 1/4 cup almond milk
* Toppings: sliced banana, granola, shredded coconut

2. Tropical Green Smoothie Bowl
* 1 cup frozen spinach
* 1/2 cup frozen mango chunks
* 1/2 cup frozen pineapple chunks
* 1/2 avocado
* 1/4 cup coconut milk
* 1 tablespoon almond butter
* 1/2 teaspoon spirulina powder
* Toppings: sliced kiwi, shredded coconut, pumpkin seeds

3. Chocolate Peanut Butter Smoothie Bowl
* 1 frozen banana
* 1/2 cup full-fat Greek yogurt
* 1 tablespoon cocoa powder
* 1 tablespoon peanut butter
* 1/4 cup almond milk
* 1/2 teaspoon vanilla extract
* Toppings: chopped peanuts, chocolate chips, cacao nibs.

HIGH PROTEIN LOW CARB MEAL PLANS

Other meal ideas for low-carb, high-protein meal plan that includes healthy fats, red meats, fish, vegetables, and fruits:

Day 1
* Breakfast: Omelet with spinach, mushrooms, and cheese
* Lunch: Salad with grilled chicken or fish, avocado, and olive oil dressing
* Dinner: Steak with roasted vegetables (broccoli, cauliflower, Brussels sprouts)

Day 2
* Breakfast: Greek yogurt with berries and nuts
* Lunch: Tuna salad with celery and mayonnaise
* Dinner: Salmon with asparagus and a side salad

Day 3
* Breakfast: Scrambled eggs with avocado and salsa
* Lunch: Leftover salmon with a side salad
* Dinner: Ground beef stir-fry with mixed vegetables (bell peppers, onions, zucchini)

Day 4
* Breakfast: Smoothie with protein powder, spinach, almond milk, and berries
* Lunch: Salad with hard-boiled eggs, cheese, and avocado
* Dinner: Pork chops with roasted Brussels sprouts and a side salad

Day 5
* Breakfast: Cottage cheese with fruit and nuts
* Lunch: Leftover pork chops with a side salad
* Dinner: Shrimp scampi with zucchini noodles

Day 6
* Breakfast: Omelet with cheese and vegetables
* Lunch: Salad with grilled chicken or fish, avocado, and olive oil dressing
* Dinner: Steak with roasted vegetables (broccoli, cauliflower, Brussels sprouts)

Day 7
* Breakfast: Greek yogurt with berries and nuts
* Lunch: Tuna salad with celery and mayonnaise
* Dinner: Salmon with asparagus and a side salad
Additional Tips:
* Choose lean cuts of red meat.
* Include a variety of vegetables in your meals.
* Limit your intake of processed foods.
* Drink plenty of water throughout the day.


This meal plan provides approximately 2500 calories per day, with a focus on low-carb, high-protein foods, healthy fats, red meats, fish, vegetables, and fruits.

Day 1
* Breakfast (400 calories): Omelet with 3 eggs, spinach, mushrooms, and cheese, cooked in coconut oil.
* Lunch (600 calories): Salad with 8oz grilled chicken breast, avocado, mixed greens, and olive oil dressing.
* Dinner (700 calories): 8oz steak with roasted vegetables (broccoli, cauliflower, Brussels sprouts) and 2 tablespoons of grass-fed butter.
* Snack (200 calories): Greek yogurt with 1/4 cup berries and 1/4 cup almonds.
* Snack (600 calories): Protein shake with 2 scoops of protein powder, almond milk, and 1 tablespoon of peanut butter.

Day 2
* Breakfast (400 calories): Greek yogurt with 1/2 cup berries, 1/4 cup nuts, and 1 tablespoon of chia seeds.
* Lunch (600 calories): Tuna salad with celery, mayonnaise, and a side salad with mixed greens and olive oil dressing.
* Dinner (700 calories): 8oz salmon with asparagus and a side salad with mixed greens and olive oil dressing.
* Snack (200 calories): Hard-boiled eggs (2) with avocado slices.
* Snack (600 calories): Cottage cheese with 1/2 cup fruit and 1/4 cup walnuts.

Day 3
* Breakfast (400 calories): Scrambled eggs with avocado and salsa, cooked in coconut oil.
* Lunch (600 calories): Leftover salmon with a side salad with mixed greens and olive oil dressing.
* Dinner (700 calories): Ground beef stir-fry with mixed vegetables (bell peppers, onions, zucchini) and 2 tablespoons of coconut aminos.
* Snack (200 calories): Cheese sticks (2) with a handful of almonds.
* Snack (600 calories): Protein shake with 2 scoops of protein powder, almond milk, and 1 tablespoon of almond butter.
Day 4
* Breakfast (400 calories): Smoothie with protein powder, spinach, almond milk, and berries.
* Lunch (600 calories): Salad with 2 hard-boiled eggs, cheese, avocado, and olive oil dressing.
* Dinner (700 calories): 8oz pork chops with roasted Brussels sprouts and a side salad with mixed greens and olive oil dressing.
* Snack (200 calories): Beef jerky (2 oz) with a handful of macadamia nuts.
* Snack (600 calories): Cottage cheese with 1/2 cup fruit and 1/4 cup pecans.

Day 5
* Breakfast (400 calories): Cottage cheese with fruit and nuts.
* Lunch (600 calories): Leftover pork chops with a side salad with mixed greens and olive oil dressing.
* Dinner (700 calories): Shrimp scampi with zucchini noodles and 2 tablespoons of butter.
* Snack (200 calories): String cheese (2) with a handful of walnuts.
* Snack (600 calories): Protein shake with 2 scoops of protein powder, almond milk, and 1 tablespoon of peanut butter.

Day 6
* Breakfast (400 calories): Omelet with cheese and vegetables, cooked in coconut oil.
* Lunch (600 calories): Salad with 8oz grilled chicken breast, avocado, mixed greens, and olive oil dressing.
* Dinner (700 calories): 8oz steak with roasted vegetables (broccoli, cauliflower, Brussels sprouts) and 2 tablespoons of grass-fed butter.
* Snack (200 calories): Greek yogurt with 1/4 cup berries and 1/4 cup almonds.
* Snack (600 calories): Protein shake with 2 scoops of protein powder, almond milk, and 1 tablespoon of almond butter.

Day 7
* Breakfast (400 calories): Greek yogurt with 1/2 cup berries, 1/4 cup nuts, and 1 tablespoon of chia seeds.
* Lunch (600 calories): Tuna salad with celery, mayonnaise, and a side salad with mixed greens and olive oil dressing.
* Dinner (700 calories): 8oz salmon with asparagus and a side salad with mixed greens and olive oil dressing.
* Snack (200 calories): Hard-boiled eggs (2) with avocado slices.
* Snack (600 calories): Cottage cheese with 1/2 cup fruit and 1/4 cup walnuts.
Additional Tips:
* Choose lean cuts of red meat.
* Include a variety of vegetables in your meals.
* Limit your intake of processed foods.
* Drink plenty of water throughout the day.

A lot of great options here to mix and match so no bland or repetitive boring foods.

Bro meal plan looks solid, jealous lol.
Variation is good too so you don’t get bored and over eating the same meals.

 

[Warandgorexiii]

Bro meal plan looks solid, jealous lol.
Variation is good too so you don’t get bored and over eating the same meals.

I created it using Gemini A.I just gave it my Macros, protein and fats and included a few details about foods I like and that I'd be using it in conjunction with a strict training regimen and it crafted that. I've got a couple more I'll probably post too.

 

[Warandgorexiii]

First photo upload. Will update with more this week, currently have come down with a damn cold so no training this weekend asides from doing some swimming, lunges in the pool and jump squats using 2x 7kg hex dumbbells I smashed at least 100 then 2x 15kg hex dumbbells around 60 jump squats in the water.

A few curls till the arms hurt and shoulder presses.



Love training in the water it creates a bit of extra resistance and I definitely felt it.

I didn't count the lunges but I did it till I was sore. unfortunately it was windy and I woke up with a cold so I'm just going to rest and recover thankfully I don't have work all this week so I'll use that to recover.

This coming week have new scales coming with an app to track my weight, body fat and will be logging it weekly leading up to my cycle.

 

[flexymcflexface]

I created it using Gemini A.I just gave it my Macros, protein and fats and included a few details about foods I like and that I'd be using it in conjunction with a strict training regimen and it crafted that. I've got a couple more I'll probably post too.

I was about to says thats straight ChatGPT for sure hahah

Close.

And good start man. Looking at you BF your probably sitting in and around the 15% give or take.

Not far off from popping some abbs with a few % down.

Only real way to know is a Dexa Scan but your new scales will be great as even if it reads high or low it will show results over the weeks and I'm excited to see what happens.