airman Posted December 30, 2020 Share Posted December 30, 2020 Hope you had a great Christmas. Reading your log, I'd like to make a few suggestions. I think the reason for your slow down (other than hormone issues) is that you've been on very low calories for a long time. If I were you I'd take 4 weeks to reset your metabolism. Feed your body, and I believe that after four weeks you should see fat loss even at the higher calories. (I've seen it in the past with many clients). It's a bit of a mind fuck when you gain a pound or two at the beginning, but believe me this won't make you fat. If I were you, I'd structure my diet/cardio this way: Wake up: 20 to 30 minutes cardio, drink a glass of water and go for a fast paced walk outside if you don't have cardio equipment at home. Meal 1: 40g of Oats or 45g Cream of Rice (dry weight) with 1 scoop protein, 1 table spoon (15g) Natural Peanut Butter or Almond Butter, 50g Blueberries Meal 2: 150g Flank Steak (if can't get it then 150g extra lean ground beef) with 1 small or half large Avocado (about 75g without pit/skin) Meal 3: 1 can tuna, 3 chopped celery stalks, half a red Apple diced, 28g walnuts crushed. Mix it all up. Can add some hot sauce or other zero/or low calorie sauce, but the apple and stuff makes it pretty to easy without sauces Meal 4: (about 1.5 to 2 hours pre-workout) 200g lean white fish (Basa, Tilapia, Cod, Haddock etc...) with 150g Cooked White Rice Meal 5: Post Workout : 150g Cooked Rice, 150g Chicken Breast, 75g Red Kidney Beans, 100g pineapple. If extremely hungry (dying) or post workout meal is hours away from sleep (meaning 5 meals don't cover the whole day) you can add in a protein shake post workout and delay your post workout meal a bit. As far as cardio, not sure if you are actually running on the treadmill (as I interpret incline 8 at level 5 meaning 5mph) but that is extremely difficult and if you are hanging on to the handles, you are just wasting your time. I prefer to have people doing a fast paced walk on the treadmill at an incline of 4 to 6 and speed of 3 to 4mph with no hands on the handles at all. This is what I would do post workout for 20 to 30 minutes. Workouts, make sure they are intense. Make your work sets count. Last couple reps should be extremely difficult. The kind of difficult where even if you had a gun to your head, you couldn't do anymore. Try throwing in a couple rest pause, where you go to failure, rack it, rest for 15 seconds and try to do a few more reps, rack it again, rest for 15 seconds and try to do another rep or two. (do this on your last set, do it on machines where it's safe to fail, don't try this on squats lol) Anyways, you don't have to follow my advice but this is how I would approach it. Forget fasting and other diet gimmicks. Feed your body every 2 to 3 hours, let it get used to digesting a good amount of food, keep working out intensely, and I promise the body will start burning fat again. Maybe not the first week, but it will. 2 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted December 31, 2020 Author Share Posted December 31, 2020 Awesome @airman Greatly appreciate the feedback and I think I will be giving this a go to see what happens. Its about time for a change and this looks pretty darn good. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted December 31, 2020 Author Share Posted December 31, 2020 Just to put this out there, my current TDEE is around 3000cal (if my hormone levels were optimized) So the recommendation for a reset from Airman is 100% spot on as my metabolism must be ghosted at my current calorie intake after a few months of riding this low curve. Ill throw up a new set of pics and weight stats to give a better feel of were I am currently at on Monday. Feb 22 is still my planned kick off day to go back on (assuming my wife is knocked up by then) as you all know I had to come off of my TRT in effort to get my swimmers swimming again. Normal volume, terrible motility. Blood work next month hopefully. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted January 5, 2021 Author Share Posted January 5, 2021 Just to throw up the food and macro's for yesterday and what should be similar today; Meal1: 50g oats w/ cinnamon & 1.5 servings whey, 1Tbsp NPB Meal 2: 150g chicken, 150-200g sweet potato, 75g edamame, 1Tbsp Coconut oil Meal 3: Medium Apple, 1.5 servings whey or 150g chicken/fish, 1Tbsp NPB Meal 4: 150g chicken, 150-250g rice, 1Tbsp Coconut Oil Post Workout: 1 Serving Whey, 1 serving psyllium Meal 5: PW Meal 150g fish, 150g rice, mixed veggies Meal 1: C 43.2, F 21.2, P 50.3 CAL 547 Meal 2: C 39, F 18.5, P 44.8, CAL 509 Meal 3: C 40.5, F 17.9, P 44.6, CAL 476 Meal 4: C 42, F 15.9, P 38.4 CAL 475 Post Workout: C 19.5, F 1.5, P 36, CAL 240 Meal 5: C 42, F 15.9, P 38.4 CAL 475 Total macros: C 226, F 90.9, P 252.5 CAL 2722 It was actually hard to put this amount of food down. Training; No adjustments. As an FYI, I wont be stepping on the scale for the next week or 2 if I can help it to avoid the forthcoming mind fuck, so it is what it is. I did notice my should strength during my push workout was abnormally high, so that made me feel the warm and fuzzies. Not sure how my body is going to react to the influx of calories, but hopefully well. Some Berberine HCL on the way to help with the carb load, but I wont be using it at the doses I have seen, more in the range of 200mg at both pre and post workout meals. On the life side, nothing special for new years eve, but; new years day I felt like I was dying. I woke up feeling fine, drank some water and then proceeded to vomit for 20min. This was follow by 48 hours of fluid rejection from the other end and my entire body feeling like I was hit by a bus. Needless to say, 2 days bed rest. Good times. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted January 11, 2021 Author Share Posted January 11, 2021 Not much to update on aside from that to my surprise, my weight has not moved since starting the new diet and I certainly thought it would bounce up a little. On the flip side, gym sessions have been so much better this past week. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted January 19, 2021 Author Share Posted January 19, 2021 Things I put in my mouth yesterday: Meal 0: Pre-food 1Tbsp apple cider vinegar, half lemon (squeezed) mixed in 500ml water. Meal1: 50g oats w/ cinnamon & 2 servings whey, 50g black berries, 1tbsp NPB Meal 2: 100g lean beef, 150 white rice, 75g tofu Meal 3: Pre-workout Medium Apple, 150g chicken w/ hot sauce Meal 4: Post-workout 2 servings whey, 1 medium banana, 1 soft chew dark chocolate granola bar Meal 5: PW Meal 200g baked fish, 150g rice, large salad with 1tbsp sesame dressing (ya, I know, wasted calories) Health sups have not changed much: AM: 1g NAC, 500mg curcumin, 2g astragalus, 10mg cialis, baby aspirin Meal 1: 300mg berberine Meal 2: 200mg Q10, K2+D3, 2 fish oil, multi-V, 300mg berberine Meal 3: 300mg berberine Meal 5: 1g vitamin C, 400iu vitamin E, 300mg berberine Bed: 200mg magnesium chelate Still running a legs, push, pull split monday to friday with 20min cardio after, weekends off except for outdoor activities or yoga at home with the wife. Am cardio if I can wake my ass up and drag myself out of a warm bed into the cold. 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted January 21, 2021 Author Share Posted January 21, 2021 Here is what I ended up running yesterday and so on track to run today. This seems to be the easiest for me to follow and plan out so far as I can keep most items at work with no real prep. I'm wondering if the calories and macros are lacking, but I'm sure they are not as clean as My Fitness Pal lays them out to be. But you know, I would not be against some cheese on my wrap lol. @airman I know you laid out a pretty bad ass plan above and I greatly appreciate it man. Just wondering what you think about this one? Given how shredded you are, Ill take anything you give...(that statement reads out all kinds of Shawshank Redemption level wrong) Meal1: 50g oats w/ cinnamon, 25g berries & 2 servings whey, 1 Tbsp NPB Meal 2: 150g chicken, mustard, 1 apple, 1 tbsp NPB* Meal 3: Pre Workout 150g chicken, 2 wraps, mustard Meal 4: Post Workout 2 Serving Whey, 1 granola bar, 1 banana Meal 5: PW Meal 200g shrimp, 150g rice, mixed veggies Meal 1: C 56, F 14.4, P 60.3.3 CAL 579 Meal 2: C 33.5, F 10.4, P 39 CAL 365 Meal 3: C 44.3, F 9.2, P 42.6 CAL 422 Meal 4: C 51, F 4.9, P 50.3, CAL 445 Meal 5: C 51.4, F 2.5, P 39.1 CAL 474 Total macros: C 236, F 41, P 231 CAL 2284 (I would guess an actual value more in the 2500+/- range) I was also thinking about switching up my training split (still doing walks in the AM and 20-30min cardio post) to the follow (as I cant make it to the gym on weekends). Note that weekends will be active though with walks, yoga, etc. Monday - High Rep Push (100-200 rep leg press/just the sled or extensions) Tuesday - High Rep Pull Wed – Low Rep Legs Thursday – Low Rep Push Friday – Low Rep Pull (100-200 rep leg press/just the sled or extensions) *Wed will include Squats, Friday will include Deadlifts (appropriate mobility work and warm up sets pre) 1 Quote Link to comment Share on other sites More sharing options...
airman Posted January 26, 2021 Share Posted January 26, 2021 The diet looks fine, no issues with it. Not really liking the workout. If I understand correctly, on the high days you are planning to do 100 to 200 (unbelievable) rep sets, it's a little pointless and almost ridiculous. 100 reps in a single set will achieve nothing but some caloric expenditure and lactic acid buildup. I'm not even sure I can do 100 rep bodysquats. If your goal is still to burn some fat, there is no need to change your workout. Weightlifting is not about burning fat, it's about building or maintaining muscle. 100 rep workouts I think would make me lose muscle. My recommendation, whether you are cutting or trying to grow is to stick to 8 to 12 rep ranges for most exercises and maybe on legs when doing leg go up to 12 to 15 maybe even as high as 20 reps. (to save my lower back, knee pain, if I'm doing squats now, I pick a slightly lower weight and do 20 reps, rather than heavy and only 8 reps, but I'm picking a weight that I almost fail at 20 reps or do fail if its safe to do so) If you are planning to do a PPL split, and want to workout 5 days in a row (M thru F), I would do Pull, Push, Legs and then Thursday and Friday I would save for body parts that need most attention. Maybe do an arm day on Thurs, and Shoulders on Friday or whatever. If you are truly training hard, I think it would be very difficult to do pull, push, legs, pull, push without a break. If doing a pull push legs split, keep it to 2 exercises per body part, and only two worksets per exercise. Maybe first workset heavy where you fail between 6 to 8 reps, and second set a more back off set where you fail at 8 to 12 reps. Log your weights and once you beat the reps you are aiming for, next time move up in weight. So if for example on the hammer incline press you are doing 2plates a side and you hit it for 9 reps, next time I would up the weight to 2 plates +5lbs per side and try to get more than 8 reps again. If you don't stick to the same weight next week and try to beat it again. This is what I would do. A sample workout for you might look like this: Monday: Pull - Back Width and Biceps Back Width: Pull Ups: 2 worksets to failure Hammer Strength High Row: 2 worksets; 6 to 8 reps, 8 to 12 reps Close Grip Pulldown: 2 worksets 6 to 8 reps, 8 to 12 reps Biceps: Dumbbell Curls: 2 worksets 8 to 12 reps Hammer Curls: 2 worksets 8 to 12 reps Tuesday: Push - Chest, Shoulders, Triceps Incline Bench (dumbell, smith, wherever you can fail safely): 2 worksets 6 to 8 reps, 8 to 12 reps Machine Press: 2 worksets, 6 to 8 reps, 8 to 12 reps Flies (pec dec, cable or dumbbell)): 6 to 8 reps, 8 to 12 reps Dips (hits triceps and chest): 3 worksets to failure Rear Delts (pec deck, or bent over dumbbell swings): 3 sets 20 reps Machine Shoulder press: 2 worksets 6 to 8 reps, 8 to 12 reps Dumbbell Lateral Raises: 3 worksets to 12 to 15 reps Wednesday Legs: Seated Leg Curl: 3 worksets 8 to 12 reps (push to real failure here) Squat or Hacks: 2 worksets 12 to 15 reps (if using machine push to real failure) Leg Press: 2 worksets 12 to 15 reps (to failure) Leg Extension: 2 worksets 12 to 15 reps Lunges: 2 sets Thursday: Back Thickness Bent over Barbell or Chest Supported Rows: 2 worksets 6 to 8 reps, 8 to 12 reps Machine Low Row: 2 worksets 6 to 8 reps, 8 to 12 reps Dumbbell Rows: 2 worksets 6 to 8 reps, 8 to 12 reps Deadlift or Rack Pulls: 2 worksets 8 to 12 reps Friday: Arm Day Alternate Tricep and Bicep Exercises Cable Pushdown: 3 worksets 10 to 15 reps Dumbbell or Cable Curs: 3 worksets 10 to 15 reps Dips: 3 worksets to failure Hammer Curls: 3 worksets 10 to 15 reps Overhead Tricep Extension: 3 worksets 10 to 15 reps Preacher Curls: 3 works sets 10 to 15 reps That's it. If you truly bring those worksets to failure, I don't think you will need to do much else. Doesn't have to be exactly this split or exercises, but that's the way I would structure it if I was to workout 5 days straight and wanted to hit bodyparts multiple times per week. Whatever you do, just remember that your job at the gym is to destroy the muscle (smartly), and feed yourself properly and allow the muscle to recover outside the gym. Let me know if you have any questions, here to help (will be checking this thread daily on weekdays) Are you still dropping weight? Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted January 27, 2021 Author Share Posted January 27, 2021 Man when you post you go all out. That a solid plan/split. I should have been more clear in that the 100rep leg press is just the warmup to get blood moving, heart rate up and hopefully have some impact on the muscle fibers in my legs as they are what I would say is my weak point. The rest of high rep day was more in the 10-15 range to failure and low rep day was more 5-10 to failure. I think the plan you outlined looks much more solid though, and honestly, probably more enjoyable. My weight actually went up to 103kg and then stabilized for the last week, so I am hoping to see some improvement after this week. On a different note, my wife tested positive so the fertility plan worked. That means in about 3 weeks I will hopefully be back on either my TRT or go all out with the low dose blast previously mentioned. Honestly, having low test levels sucks alot, and not just in body comp, but mood, sleep, focus. Everything has taken a big hit. Quote Link to comment Share on other sites More sharing options...
airman Posted January 27, 2021 Share Posted January 27, 2021 Congrats on the pregnancy! Nice! For warmups no need to go that super high. I would rather just walk on treadmill or stepmill for 8 minutes then just do maybe like a light 20 rep, then higher weight 10 rep, then higher weight 5 rep, then higher weight rep 2 rep, then higher weight 1 rep, and then go hard on my work sets. Basically the warm up sets are more about getting the body, CNS, primed for the movement with heavy weight rather than just get blood moving. After the first exercise, I wouldn't do as many warm up sets, maybe just 2 as you should be warmed up. I try not to waste energy warming up, so it doesn't affect my intensity on the real worksets. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted January 28, 2021 Author Share Posted January 28, 2021 Quick update. My body is just now starting to get used to the diet change. It was a big shift in not only calorie content/macros but also in timeframe. As mentioned above, my weight has seem to stabilized around 103kg +/- Ill post new pics up as a fresh starting point for phase 1.1a, better known as the "shut up and listen to airman" phase. I have just under two weeks of active gym time left before everything shuts down for CNY and probably Covid round 2, so who knows. I'm being looked at like a walking disease again, which is always fun. Yesterday looked like: Meal 1: 10am 50g oats w/ cinnamon, 25g berries & 2 servings whey, 1 Tsp NPB Meal 2: 1pm 150g chicken, mustard, 1 apple, 1 tbsp NPB* Meal 3: Pre Workout 4pm 150g chicken, 2 wraps, mustard Meal 4: Post Workout 7pm 2 Serving Whey, 1 granola bar, 1 banana Meal 5: PW Meal 9pm 200g shrimp, 150g rice, mixed veggies Supplements: Wakeup: 500mg curcumin, 1g astragalus, 1g NAC, 1 baby asprin, 10mg cialis, 3 caps NOW prostate support, 500mg berberine With meal 2: 3g fish oil, 1 cap K2/D3, 200mg Q10, 1 serving Nutrex Vitadapt With meal 3: 500mg berberine 45min pre-workout: 1/2 serving ANS Prophecy With meal 5: 400IU vitamin E, 1g vitamin C, 500mg berberine Before bed: 200mg magnesium chelate For the gym, I gave the above leg session by airman a go. Pretty solid and my hamstrings are oddly sore today. For squats, ChinTTPump was in the rack for the entire time I was at the gym, so I did them on smith with a more forward foot placement and a little more lean back into the bar. 20min post cardio. 8 percent incline, 5km/h give or take. Not easy as my knock off Beats finally died during leg press...so ya, debate on what to get as a replacement. I'm not expecting much to happen over the next few weeks and I feel like I took 50 steps backwards since coming off TRT, so I am very much looking forward to getting back on. I am surprised that my strength has not declined at all over the last few months which has been nice. I am pretty sure so fat has rolled back onto my frame as you will see later when I slap up new picks. All in all in a good place outside of my wife already going into pregnant beast mode. Dragon lady is a solid term and ironically, she is a dragon zodiac. Pretty sure I am cut off for the next 9 months so if my sex drive comes back....FML 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted February 1, 2021 Author Share Posted February 1, 2021 Nano-update. Weight rolled down to 100.3kg randomly, so I'm hoping its a good sign that my body has adapted to the new diet and workload. We will see where I am sitting after this week, then things will be a few steps backwards as everything shuts down for CNY but post that, I plan to come out swinging and this log will be moving to version 2.0 with new baseline photos and stats. Feb 22 is the official kick off for that. On the life side, wife is 6 weeks officially, 108 beats per min and 5x10mm or something like that. According to the doc, everything looks good so far and this coming weekend we are back for another check up. Im surprised how hungry she is for only 6 weeks, but Im thinking its a good sign. So far, things seem better this time around then last time. So, fingers crossed and lots of being careful about diet and stress etc. Also decided that when I do reach my goal BF%, Ill be getting some ink as a reward. I guess I should start saving now as I have been dying for a shoulder/half arm sleeve. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted February 2, 2021 Author Share Posted February 2, 2021 Micro-update: Had a solid workout last night. I will not that I have confirmed Im a fat ass again via mirror, but I still have veins in my bi's and calves, so at least there is that. Monday: Pull - Back Width and Biceps Back Width: Wide neutral grip pulldowns: 3 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12), 60 seconds hold in stretched position One arm cable high row: 2 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) Close grip pulldown: 2 work sets to failure (6-8), 1 back off set (8-12), 60 seconds hold in stretched position Biceps: Dumbbell curls: 2 progressive warmup sets, 2 work sets to failure (8-12), 1 back off set (20) Hammer curls: 2 work sets to failure (8-12), 1 back off set (20) Calves: Standing calf raises: 4 progressive warmup sets, 2 work sets to failure (8-12), 1 back off set (20) 20 min incline treadmill Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted February 3, 2021 Author Share Posted February 3, 2021 Pico-update: Push workout was solid last night. The higher carb/calorie content combined with berebrine supplementation has been giving me some interesting pumps and strength. Felt like a firehose when I was doing dips. Digging the plan laid out by Airman. 3 more workouts before it all shuts down for 10 days. Tuesday: Push - Chest, Shoulders, Triceps Chest: Incline DB Bench: 3 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) Machine Press: 2 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) Cable Flies (mid position):(pec dec, cable or dumbbell)2 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) Dips: 3 work sets to failure Rear Delt Deck: 2 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) DB Shoulder Press: 2 progressive warmup sets, 2 work sets to failure (6-8), 1 back off set (8-12) Dumbbell Lateral Raises: 3 work sets 1 Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted February 4, 2021 Author Share Posted February 4, 2021 Leg workout decimated me (to the point I could note do the bonus set of lunges I was wanted to) Sweating and gasping. Good times. Grow you twig fooks. Wednesday Legs: Laying Leg Curl: 3 progressive warmup sets, 3 work sets to failure (8-12), 1 back off set (20) Squat or Hacks: 3 progressive warmup sets, 2 work sets to failure (12-15), F that noise. Leg Press: 2 work sets to failure (12-15), 1 back off set (20) Unilateral Leg Extension: 3 progressive warmup sets, 2 work sets to failure (12-15) Lunges: 2 sets bodyweight (death) Still fat. All in due time. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted February 5, 2021 Author Share Posted February 5, 2021 Have been looking back through this log and it looks like my peak was August/September last year before stuff happened, even though I was still fat, looking at the photo I realize that at that heavier weight I was leaner than I am now. Rough. Life. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted February 7, 2021 Author Share Posted February 7, 2021 On 2/4/2021 at 3:04 PM, Ryujiin said: Leg workout decimated me (to the point I could note do the bonus set of lunges I was wanted to) Seems my grasp on typing the English language has gone to hell. Last workout in yesterday pre-CNY, so now its 10 days of at home workouts until things re-open. Weather is getting warmer and sun is breaking the skyline sooner in the Am, so morning walks are becoming a little nicer. Honestly, as much as I have regressed, this past year was a worthwhile venture/roller coaster and I did make some good progress when I was able to focus fully. Official kick off to the refreshed recomp will be Monday Feb 22. See how much I can do over 20 weeks. Get er done. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted February 19, 2021 Author Share Posted February 19, 2021 Time for a reset. Day 1, here we go with a starting weight of 106.5kg (post CNY break), diet and training as laid out above. Also pushed my first pin of test/tren/mast today @ 125/100/125mg and this will be done twice a week. Lets see how things go over the next 20 weeks. Yes 20 weeks, hence the low dosages. Playing the long game after all. On a side note; being off TRT for the last several months has not been pleasant at all (and yes, Im old as Ill be 40 pretty soon) Wish me luck that this round turn out better then the last 12 month shit show. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted February 20, 2021 Author Share Posted February 20, 2021 Arm day was brutal, in a good way. Im a fat fuk though. As noted, I dont go to the gym on weekends as its fam time, but I do get in my 10K steps and throw in a jog and some yoga if I am feeling a little fem. Also note that Friday will not always be arm day as on occasion I will use it as a touch up day. Anyway, here is the slightly updated diet model: Weekdays; 5:30am: 1/2 Pre-workout + 5km walk, functional movement stretching 7:00AM: Health Supps 8:30am: ACV + Lemon in 1L water 10:00AM Meal 1: 50g oats w/ cinnamon, 25g berries & 2 servings whey, 3 EFA, 1 Tbsp NPB, 500mg Berberine 1:00PM Meal 2: 150g chicken, 1 serving whey w/Fiber, Tbsp NPB, MV, Q10, K2/D3, 2EFA 4:00PM Meal 3: Pre Workout 150g chicken, 2 wraps, mustard, 500mg Berberine 5:00PM Pre-Workout: 1/2 Serving Pre-workout* 6:00PM: EAA Intra Workout* 7:30PM Meal 4 Post Workout: 2 Serving Whey w/ cinnamon, 1 granola bar, 1 banana, 500mg Berberine 9PM Meal 5 PW Meal: 3 eggs, 150g chicken or shrimp, spinach, VC, VE 10-10:30PM: Health Supps Pre-Bed: Sleep Aid Weekends; Same as above, however; meal 3 gets replaced with another meal 2 (minus the vitamins) and meal 4 turns into a shake with fiber and cinnamon added. Also, chicken will often be switched out to 150-250g of seafood (octopus, squid, shrimp, salmon, etc) or duck. Ill throw up a starting point pic Monday, but its bad, really bad. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted February 20, 2021 Author Share Posted February 20, 2021 About a week before the kick-off; Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted March 1, 2021 Author Share Posted March 1, 2021 Update: What can I say; I am just over 1 week back into it and I feel really good. Energy is up, sleep is better, mood is way better. Weight is also up to 107.2kg which was a little surprising considering my diet has been spot on, but not so surprising considering I am back in the gym after two weeks off. Anyway, semantics. Picked up an air fryer....that thing is life. And yes, you can feel a long ester compound inside your first week on; more so if your numbers where bottom barrel when you started. I am curious to see how I will feel in a couple of weeks. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted March 8, 2021 Author Share Posted March 8, 2021 Update: 107.3kg in the AM. So scale change but I do believe there was a little recomp last week as my face has started to lean it. For whatever reason, my face is always first. Strength and endurance in the gym is excellent but I am sweating a lot more during my cardio. I have also been getting what I would describe as hot flashes. Sleep is good. Dreams are getting a little odd. No sweats. Waking up at 5AM like clockwork without an alarm. Week 3 is just starting but so far so good. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted March 15, 2021 Author Share Posted March 15, 2021 108.2kg. Looking similar to what I did last July. Things seem to be going in the correct direction composition wise. If course, the scale is another but less important story. Today is the start of week 4. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted March 19, 2021 Author Share Posted March 19, 2021 TDEE sitting around 3300 (+/-) On average there are 2 days a week where I am +400 cal over the below. Scale is not moving but my lifts are going up, I feel good and I would like to think I am re-comping. Then again, I could be dreaming. This weekend will wrap up week number 4. After week 6 I will modify training and reassess the calorie load...might even up them. Quote Link to comment Share on other sites More sharing options...
Ryujiin Posted March 22, 2021 Author Share Posted March 22, 2021 110.03kg weigh in. Feeling good. At 2500 Cal +/- I am in a pretty decent deficit but actually adding weight, so we will see how things unfold. The only notable change to this week will be that my 20min cardio post weight session is being dropped due to time constraints. My AM walk has been increased to 45min and will keep me in the 10-13K steps a day range. I will also be starting to integrate additional stretching and ab work in the AM post walk. The tren has me bouncing out of bed at 5:00am anyways. Side effects are still not noticeable other than the early mornings and the extra sweat during training and some very mild night sweats. Sex drive is almost out of control and is actually getting a little distracting. Sitting and work thinking about banging the girl sitting across from me is not great, more so when you are on daily low dose cialis and things get hard way to easy. Quote Link to comment Share on other sites More sharing options...
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