Recomp/fat loss log with us pharmacies

[Dopeless]

What's up guys Im gonna start a training/nutrition and cycle log.. First a little about myself.
Im 44 years old and I just started training a little over 6 months ago after not training for around 20 years!
I want to start this log to help me keep myself accountable and I want to share my journey with you guys to motivate not only myself but others here in the community.
After reviewing some of the other loggers posts I was seriously second guessing whether I really wanted to post my pictures!! I am beyond embarrassed and Im probably the fattest guy in this whole forum, but that is exactly the reason why I should and have decided to go through with logging..

Stats:
Male
age: 44
Height: 6' 1in
Starting weight: 246 lbs (taken this morning fasted)

Training split:
Day1. Chest/Shoulder/Triceps (push)
Day2. Back/Biceps/Abs (pull)
Day3. Legs
Day4. Rest
Day5. Upper Body/Abs
Day6. Lower Body
Day7. Rest

Im gonna do cardio everyday that I train 45 min a session. Im gonna try to hit cardio every morning fasted except on rest days. If for some reason I cannot do it in the morning I will do cardio right after Im done lifting.

Supplements/Cycle.

This list is extremely short !Im just starting back up so Im doing test only in the beginning. I'll add other compounds as I progress.
Im using Ebiom testosterone enanthate 300mg/ml sourced from us pharmacies at the moment.

-60 mg everyday.

The only other supplement Im using is protein powder which I use for my post workout meal.

So.. that's the plan overview let's get into what I did today!!

I woke up at 7:30

8:00am
I did cardio 45 min on the ski machine level 20 (max level)
burned 398 calories

9:00 am
Meal#1 3 whole eggs and 3 egg whites and 1 cup black beans = 492 calories
45grams protein
44grams carbs
15 grams of fat

12:30 Meal #2
2 cups of 93/7 lean ground beef 1cup white rice with pickled ginger and Sriracha=
860 calories
68 grams protein
43 grams carbs
43 grams fat/16.5 sat fat

2:00p.m Training Legs
I always start my workouts with light cardio to warm up I did 20 min on upright bike level 13
burned 103 calories.
Exercise #1 Leg Press:
warmup ×2 sets 180lbs x 20 reps
working set #1 360lbs x 12 reps
working set #2 540lbs x 8 reps
- #3 540lbs x8 reps
- #4 540 lbs x6 reps
dropset 450 lbs x 4 reps, dropset 360lbs x 5 reps.

Exercise #2 Leg Extensions
Set#1 165 x 12 reps
Set #2 184 × 12 reps
Set#3 205 x 10 reps
Set #4 245 x 8 reps
My gym is pretty shitty and small and the leg curl machine is broken so I had to get a little outta my comfort zone and had to change it up a little ..
Exercise #3 Stiff legged deadlifts
Set#1 145lbs x 10 reps
Set#2 145lbs x 10 reps
Set #3 185lbs x 3 reps/ dropset 145lbs x 6 reps.
I tried doing lunges after but my leg cramped and I almost fell over so I opted for the only other leg machine avail..
Exercise #4 Leg kickback machine (glutes)
Set#1 98lbs x 15 reps each leg
Set#2 112lbs x 12 reps each leg
Set #3 113lbs x 8 reps each leg

My legs were toast after this.. Yes I was guilty of skipping leg day in the past!! so I finished with ....
Exercise #5 seated calf extensions
Set #1 45lbs x 45 reps
Set#2 70lbs x 35 reps
Set#3 95lbs x 20 reps
Set#4 95lbs x18 reps

4:30 p.m Meal#3
Post workout shake
240 calories
3g fat
8g carbs
48g protein

6:00p.m Meal #4
1 cup 93/7 lean ground beef 1 cup potatoes
500 calories
48g protein
35g carb
20gfat

It is now 9:30p.m as im finishing this log and adding up my total calories and macros for the day and im way under my target for protein so im gonna add another shake so that I could hit my 1g per lb of body weight goal.. I now see why its so important to measure and track everything!!

9:30 p.m Meal #5 Protein shake
240 calories
3g fat
8g carb
48g protein

Total calories: 2,332
total fat: 89 grams
total carbs: 146 grams
total protein: 257 grams

 

[Dopeless]

Sorry guys it didnt upload any of my pictures!! it says its not the right file type? I'll try and figure it out..

 

[Dopeless]

Alright for whatever reason.. I have to screenshot my pictures or they wont load so here are pictures I took of myself today and the meals I ate today..

 

[eazy]

welcome

 

[Nood]

Following along

 

[GHgut4life]

welcome brother get more updates up

 

[Dopeless]

What's up guys.. So today was supposed to be a rest day... However I woke up feeling good and I'm going to take Saturday off instead cause Im going to visit and spend the day with my daughter.



Day 2..

I went to bed last night at around 11:00p.m and I woke up this morning at 7:30 so I got

8.5 hours of solid sleep! My legs are a bit sore but not too bad..



Cycle:

Took 60 mg of Ebiom testosterone enanthate



8:30 a.m I went to the gym and weighed myself before cardio I weighed in at

245lbs


I did 45 min of the ski machine at level 20

and burned a total of 424 calories this time!



9:30a.m I had the same exact breakfast as yesterday. I tend to eat a lot of the same things. I also forgot to mention in yesterday's log that I drink only water and get in at least 1 gallon a day. I used to have coffee with my breakfast and I used the regular sweet cream creamer and looking at the calories and sugar it contained I had to cut it loose..



Meal#1

3whole eggs 3 egg whites and 1 cup of blk beans

492 calories

45g protein

44g carbs

15g fat



12:30pm.I found myself extremely hungry and decided to add a half cup of blk beans to this meal today



Meal #2

2 cup 93/7 lean ground beef, 1 cup of rice,1/2 cup blk beans

990 calories

76g protein

63g carbs

43g fat

I was pretty full after this meal!! I decided to go to the store after and get myself a food scale so I could be more accurate with my food measurements!!



4:30p.m

Meal#3

200grams of 93/7 lean ground beef 125grams of rice with some pickled ginger.

460 calories

45g protein

35g carbs

14g fat



7:30p.m -Workout:

So today Im going to do upper body Im going to go light and aim for 20 reps per exercise. Im also gonna cut down rest periods between sets.



Warmup:

20 min on ski machine level 20 193 calories burned..



Exercise #1 Lat pull down

Set#1 99lbs x 20 reps

Set#2 143lbsx20 reps

Set#3 143lbsx17 reps

Set#4 143lbsx 15reps dropset 121lbsx 5reps



Exercise#2 Seated cable rows

Set#1 121lbs x20reps

Set#2 143lbs x15 reps

Set#3 143lbs x13reps dropset 121lbs x 5reps



At this point Im realizing that I prolly should've taken the day off Im feeling really weak!..



Exercise#3 Machine bench press

Set#1 145lbs x 20 reps

Set#2 165lbsx 18 reps

Set#3 165lbsx 15 reps

Set#4 165lbsx 12 reps dropset 145x 5 reps



Exercise#4 Machine shoulder press

Set#1 105lbs x 20reps

Set#2 121lbs x 17 reps

Set#3 121lbs x 15 reps

Set#4 121lbs x 11 reps dropset 105lbs x 6reps



I wanted to do machine dips next but it was being used so while I was waiting I did

Triceps push downs

Set#1 65lbs x20 reps

Set#2 45lbs x20reps



Exercise#5 Machine dips

Set#1 145lbsx 20 reps

Set#2 165lbsx20 reps

Set#3 185lbsx 20 reps

Set#4 185lbs x 16 reps



Exercise#6 Seated bicep curl machine

Set#1 105lbs x20 reps

Set#2 105lbs x 18 reps

Set#3 105lbs x 15 reps dropset 85lbs x 7 reps



9:30p.m

After calculating my macros for the day I realized that I needed 4 scoops of protein for my post workout shake to hit my 1 gram per lb of bodyweight goal...



Meal#4

Post workout protein shake

480 calories

96g protein

16g carbs

6g fat



So today's total calories:

2,420 calories



Total macros:

Protein: 262 grams

Carbs: 158 grams

Fat: 78 grams