Approved Log Djuris Log

[GHgut4life]

He did well, many thought Big Ramy would edge it though, but well played Hadi

Big ramy had no chance, look at him all bloated

 

[GHgut4life]

Hello brothers, I'll be having my blood work today, several pblood test panels including Testosterone (free & total), Lipids, CMP-14, Thyroid and so on. Other than this, nothing more to report, except that I'll start logging my phase 3 strength training tomorrow, till then stay safe brothers

lets see your blood work post it up

 

[DjuriEggink]

I'll start my 12 week phase 3 strength training program today. The training involves two workout splits labeled "Workout A" and "Workout B". In each training split, I'll be focusing on working out my back, chest, legs, shoulders, and whole body with 1 set of between 2 to 3 reps. I'll start off with a 1x2 workout for the first week, and up my game subsequently. I've increased my 1RM, but I'll be maintaining a 90% 1RM training weight ratio for each exercise.

Here's a breakdown of each workout split.

Workout A:
Bent-Over Row (back)
Bench Press (chest)
Back Squat (legs)
Overhead Shoulder Press (shoulders)
Deadlift (whole body)

Workout B:
Lat Pulldown (back)
Dumbbell Bench Press (chest)
Sled Leg Press (legs)
Dumbbell Shoulder Press (shoulders)
Power Clean (whole body)


(DECEMBER 23, 2022) - WEEK 1 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Workout A:

- Bent-Over Row: 1x2 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 1x2 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 1x2 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 1x2 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 1x2 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 120g - Almonds

Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- ½ Cup - Green beans

Pre-workout (11 AM)
- 2 Scoops - Concentrated Protein Powder

Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize

Greek Yogurt + Fruit Snack (5 PM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 120g - Hazelnuts
- 120g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 150g - Chicken Breasts
- 100g - Sirloin steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas

Wish me luck brothers, stay safe and merry xmas/happy new year in advance

 

[DjuriEggink]

Big ramy had no chance, look at him all bloated

TBF many of them looked bloated lol

 

[DjuriEggink]

lets see your blood work post it up

Yeah, will do once ready, should be within a week

 

[DjuriEggink]

(DECEMBER 26, 2022) - WEEK 1 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

I'll be running my "Workout B" split today. I may sound boring, but I'll be maintaining my diet plan even through the holidays. It's tempting to indulge a bit, but that's the challenge ain't it.

Workout B:

• Lat Pulldown: 1x2 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)
• Dumbbell Bench Press: 1x2 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)
• Sled Leg Press: 1x2 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)
• Dumbbell Shoulder Press: 1x2 - 132 (1RM), W: 118 Ib (90% of 1RM)
• Power Clean: 1x2 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)

NUTRITION:

OatMeal (6 AM)

• 150g - Oats
• 100g - Raspberries
• 2 scoops - Whey Isolate Protein
• 120g - Walnuts
• 120g - Cashews
• 100g - Almonds
• 100g - Sunflower seeds
• 3 tbsp - Natural Peanut butter
• 3 tbsp - Cinnamon

Supp.

• 1 cap - Fish oil
• 1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)

• 5 slices - Whole wheat bread
• 6 - Whole eggs
• 7 - Egg whites
• 5 sps - chopped onions
• ½ Cup - Mushrooms
• ¼ Cup - Chia seeds
• 2 Cup - Spinach
• 100g - Pineapple

Greek Yogurt + Fruit Snack (10 AM)

• 3 scoop - Greek yogurt
• 1 ½ Cup - Blueberries

Pre-workout drink (11 AM):

• 1 Cup - Black Coffee

Post-workout drink

• 5g - Creatine Monohydrate
• 2 scoop - Whey blend

Brown Rice + Chicken Breast (3:30 PM)

• 150g - Brown rice (cooked)
• 200g - Chicken breast
• 8 eggs - 3 whole + 5 whites
• 2 tbsp - BBQ sauce
• 1 Cup - Green beans
• Green chillies, ginger + garlic
• 2 Cup - Broccoli
• 2 Cup - Asparagus

White Fish Wrap (7 PM)

• 4 - Whole wheat wraps
• 400g - White fish
• 150g - Black beans
• 4 tbsp - Onions (chopped)
• 12g - Cumin
• 4 tbsp - Tomatoes (chopped)
• 2 Cup - Lettuce
• 1 Cup - Cucumber

Happy holidays everyone, stay safe and keeps pushing brothers

 

[RealQuadzilla40]

(DECEMBER 26, 2022) - WEEK 1 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT B

I'll be running my "Workout B" split today. I may sound boring, but I'll be maintaining my diet plan even through the holidays. It's tempting to indulge a bit, but that's the challenge ain't it.

Workout B:

• Lat Pulldown: 1x2 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)
• Dumbbell Bench Press: 1x2 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)
• Sled Leg Press: 1x2 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)
• Dumbbell Shoulder Press: 1x2 - 132 (1RM), W: 118 Ib (90% of 1RM)
• Power Clean: 1x2 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)

NUTRITION:

OatMeal (6 AM)

• 150g - Oats
• 100g - Raspberries
• 2 scoops - Whey Isolate Protein
• 120g - Walnuts
• 120g - Cashews
• 100g - Almonds
• 100g - Sunflower seeds
• 3 tbsp - Natural Peanut butter
• 3 tbsp - Cinnamon

Supp.

• 1 cap - Fish oil
• 1 cap - Multivitamin

Wheat Bread, Spinach Omelette (8:30 AM)

• 5 slices - Whole wheat bread
• 6 - Whole eggs
• 7 - Egg whites
• 5 sps - chopped onions
• ½ Cup - Mushrooms
• ¼ Cup - Chia seeds
• 2 Cup - Spinach
• 100g - Pineapple

Greek Yogurt + Fruit Snack (10 AM)

• 3 scoop - Greek yogurt
• 1 ½ Cup - Blueberries

Pre-workout drink (11 AM):

• 1 Cup - Black Coffee

Post-workout drink

• 5g - Creatine Monohydrate
• 2 scoop - Whey blend

Brown Rice + Chicken Breast (3:30 PM)

• 150g - Brown rice (cooked)
• 200g - Chicken breast
• 8 eggs - 3 whole + 5 whites
• 2 tbsp - BBQ sauce
• 1 Cup - Green beans
• Green chillies, ginger + garlic
• 2 Cup - Broccoli
• 2 Cup - Asparagus

White Fish Wrap (7 PM)

• 4 - Whole wheat wraps
• 400g - White fish
• 150g - Black beans
• 4 tbsp - Onions (chopped)
• 12g - Cumin
• 4 tbsp - Tomatoes (chopped)
• 2 Cup - Lettuce
• 1 Cup - Cucumber

Happy holidays everyone, stay safe and keeps pushing brothers

happy holidays @DjuriEggink thank u for the details in the log

 

[DjuriEggink]

happy holidays @DjuriEggink thank u for the details in the log

Happy holidays brother, I'm honored to be on this forum

 

[DjuriEggink]

(DECEMBER 28, 2022) - WEEK 1 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Hope you are all enjoying your holidays? I'm still forging ahead with my strength training program and so far so good. I'll be running my "Workout A" split today *fingers-crossed* I'll have a good session.

Workout A:

- Bent-Over Row: 1x2 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 1x2 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 1x2 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 1x2 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 1x2 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Pineapple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ½ Cup - Chickpeas
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- 1 - Apple
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter

SNACK - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 200g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 200g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

I'll update my log on Friday, till then, stay safe brothers

 

[starboy]

(DECEMBER 28, 2022) - WEEK 1 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Hope you are all enjoying your holidays? I'm still forging ahead with my strength training program and so far so good. I'll be running my "Workout A" split today *fingers-crossed* I'll have a good session.

Workout A:

- Bent-Over Row: 1x2 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 1x2 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 1x2 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 1x2 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 1x2 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Pineapple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ½ Cup - Chickpeas
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- 1 - Apple
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter

SNACK - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 200g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 200g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

I'll update my log on Friday, till then, stay safe brothers

Waiting for the next update on Friday

 

[DjuriEggink]

(DECEMBER 30, 2022) - WEEK 2 - DAY 1 - PHASE 3 STRENGTH TRAINING - WORKOUT B

As I start the first day of the 2nd week of my phase 3 strength training program, I'll increase my reps (from 2 to 3) after running a full week of 1x2 workouts.

Workout B:

- Lat Pulldown: 1x3 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 1x3 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 1x3 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 1x3 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 1x3 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)

NUTRITION:

Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 120g - Almonds
- ½ Cup - Kidney beans

Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 1 ½ Tbsp - Avocado Oil
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- ½ Cup - Green beans

Pre-workout (11 AM)
- 2 Scoops - Concentrated Protein Powder

Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize

Greek Yogurt + Fruit Snack (5 PM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 120g - Hazelnuts
- 120g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 200g - Chicken Breasts
- 100g - Sirloin steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas

This will be my last workout in 2022, so here's wishing you all a happy new new year and until next time, stay safe brothers

 

[DjuriEggink]

Waiting for the next update on Friday

Thank you for following my log brother man

 

[sambee38]

Thank you for following my log brother man

@DjuriEggink I'm also a huge fan of this log

 

[DjuriEggink]

(JANUARY 2, 2023) - WEEK 2 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Happy New Year brothers. My first log post in 2023, I hope you all enjoyed your break? I've been keeping up my strength training program and I'll be running my "Workout A"split today. Wish me luck!

Workout A:

- Bent-Over Row: 1x3 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 1x3 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 1x3 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 1x3 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 1x3 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas

SNACK - 2 Scoop - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 200g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 200g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

I got my blood work result and I tried to edit it fir security reasons, so I blotted out confidential info.

However, here are the keynotes:

Lipid Panel

- My total cholesterol is 172 and below the 200 mg/dL range which is good

- My HDL cholesterol is 97 which also meets the > OR = 40 mg/dL reference range

- My triglycerides is 61 and less than the <150 mg/dL healthy range

- My LDL (bad) cholesterol is 51 which is under the <100 mg/dL (calc) reference range

- My vitamin D is 52 which is well in the middle of the 18-72 pg/mL reference range

To summarize, my lipid panel results are quite good.

Metabolic Panel

- My glucose level is 67 and falls within the 65-99 mg/dL range

- My urea nitrogen is also at a good level of 10 which is within the 7-25 mg/dL range. This is particularly interesting because it means my urea nitrogen is more or less neutral and in effect I’m not breaking down my skeletal muscles, but instead maintaining it

To summarize, my metabolic panel results are decent.

Hormone Panel

- My T3 FREE is at 3.8 pg/mL which is at a good level within the reference range of 2.3-4.2 pg/mL

- My T3 REVERSE is also at a good enough level at 15 and falls within the 8-25 ng/dL range

- My IGF-1 hormone level is 193 ng/mL which is less than the optimal normalcy range of 331

- My SHBG is 41 out of a reference range of between 10-50 nmol/L which is well within a good level

To summarize, my hormone panel seems decent enough with no red flags

CBC

- My white blood cell count is 7.8 which is within the 3.8-10.8 Thousand/uL range which means I’m relatively healthy and not fighting an infection for example

- My red blood count is 5.72 Million/uL which is within the 4.20-5.80 Million/uL reference range. It is on the higher end of this range and basically means that my cardio work is paying off thankfully

- My hemoglobin is 16.7 which is on the high end of the reference range of 13.2-17.1 g/dL, it means my body is delivering oxygen-rich blood to cells effectively

- My total Iron level is 110 mcg/dL and well within the 50-180 mcg/dL reference range, what this means is that I’m not working out to the extent that I have high levels of tissue that would require high levels of iron to repair during recovery.

To summarize, nothing stands out as unusual in my CBC, which is great

I'll update my log on Wednesday (4th Jan, 2023), but until then, stay safe brothers

 

[DjuriEggink]

@DjuriEggink I'm also a huge fan of this log

Thank you brother man, I'm encouraged by you

 

[BigArms42]

(JANUARY 2, 2023) - WEEK 2 - DAY 2 - PHASE 3 STRENGTH TRAINING - WORKOUT A

Happy New Year brothers. My first log post in 2023, I hope you all enjoyed your break? I've been keeping up my strength training program and I'll be running my "Workout A"split today. Wish me luck!

Workout A:

- Bent-Over Row: 1x3 - 323 Ib (1RM), W: 290 Ib (90% of 1RM)

- Bench Press: 1x3 - 353 Ib (1RM), W: 317 Ib (90% of 1RM)

- Back Squat: 1x3 - 483 Ib (1RM), W: 434 Ib (90% of 1RM)

- Overhead Shoulder Press: 1x3 - 248 Ib (1RM), W: 223 Ib (90% of 1RM)

- Deadlift: 1x3 - 524 Ib (1RM), W: 471 Ib (90% of 1RM)

NUTRITION:

Breakfast (7 AM) - Whole Grain Bread + Spinach Omelette
- 6 Slices - Whole Grain Bread
- 2 Tbsp - Peanut Butter
- 6 Eggs (whole)
- 5 Eggs (White)
- 3 Cups - Spinach
- 1 Cup - Tomatoes (chopped)
- 1 Cup - Green beans
- ¼ Cup - Mushrooms
- ¼ Cup - Sunflower/Flax seeds
- 2 Sps - Chopped Onions
- 1 - Orange
- 1 - Apple

Mid-Morning (10 AM) - OatMeal
- 150g - Oats
- 120g - Almonds
- 120g - Walnuts
- ¼ Cup - Flax seed
- ¼ Cup - Chia seeds
- 2 Scoops - Whey Isolate Protein
- 80g - Blueberries
- ¼ - Watermelon
- 2 Tbsp - Cinnamon
- 2 Tbsp - Peanut Butter
- 4 - Bananas

SNACK - 2 Scoop - Greek Yogurt + Dried Fruit

Lunch (1PM) - Sweet Potato + Grilled Chicken + Broccoli
- 4 - Boiled Sweet Potatoes
- 2 Cup - Broccoli
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 1 Cup - Zucchini
- 200g - Grilled Chicken
- 1 Cup - Cucumber
- 3 Tbsp - Olive Oil
- 2 Tbsp - Avocado Oil
- ½ Cup - Tomato Sauce
- 1 Cup - Black beans

Pre-workout (2 PM)
- 1 Cup - Black Coffee

Post-workout (5:30 PM)
- 10g - Creatine Monohydrate
- 2 Scoop - Whey Blend

Dinner (7 PM) - Brown Rice + Turkey Breasts
- 150g - Cooked Brown Rice
- 200g - Turkey Breasts
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 1 Cup - Black Beans
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil

I got my blood work result and I tried to edit it fir security reasons, so I blotted out confidential info. View attachment 3599
View attachment 3600

View attachment 3601
However, here are the keynotes:

Lipid Panel

- My total cholesterol is 172 and below the 200 mg/dL range which is good

- My HDL cholesterol is 97 which also meets the > OR = 40 mg/dL reference range

- My triglycerides is 61 and less than the <150 mg/dL healthy range

- My LDL (bad) cholesterol is 51 which is under the <100 mg/dL (calc) reference range

- My vitamin D is 52 which is well in the middle of the 18-72 pg/mL reference range

To summarize, my lipid panel results are quite good.

Metabolic Panel

- My glucose level is 67 and falls within the 65-99 mg/dL range

- My urea nitrogen is also at a good level of 10 which is within the 7-25 mg/dL range. This is particularly interesting because it means my urea nitrogen is more or less neutral and in effect I’m not breaking down my skeletal muscles, but instead maintaining it

To summarize, my metabolic panel results are decent.

Hormone Panel

- My T3 FREE is at 3.8 pg/mL which is at a good level within the reference range of 2.3-4.2 pg/mL

- My T3 REVERSE is also at a good enough level at 15 and falls within the 8-25 ng/dL range

- My IGF-1 hormone level is 193 ng/mL which is less than the optimal normalcy range of 331

- My SHBG is 41 out of a reference range of between 10-50 nmol/L which is well within a good level

To summarize, my hormone panel seems decent enough with no red flags

CBC

- My white blood cell count is 7.8 which is within the 3.8-10.8 Thousand/uL range which means I’m relatively healthy and not fighting an infection for example

- My red blood count is 5.72 Million/uL which is within the 4.20-5.80 Million/uL reference range. It is on the higher end of this range and basically means that my cardio work is paying off thankfully

- My hemoglobin is 16.7 which is on the high end of the reference range of 13.2-17.1 g/dL, it means my body is delivering oxygen-rich blood to cells effectively

- My total Iron level is 110 mcg/dL and well within the 50-180 mcg/dL reference range, what this means is that I’m not working out to the extent that I have high levels of tissue that would require high levels of iron to repair during recovery.

To summarize, nothing stands out as unusual in my CBC, which is great

I'll update my log on Wednesday (4th Jan, 2023), but until then, stay safe brothers

those are good lab tests
you actually recovered
but would be nice to see estrogen/testosterone in there

 

[RealQuadzilla40]

those are good lab tests
you actually recovered
but would be nice to see estrogen/testosterone in there

Agreed, how about testosterone LH FSH E2 prolactin its crucial @DjuriEggink

 

[DjuriEggink]

Agreed, how about testosterone LH FSH E2 prolactin its crucial @DjuriEggink

Thank you brother, my LH level is 1.21 IU/mL (optimal reference range 7.8 IU/mL), so it's on the lower spectrum, but still above the minimum ref. range of just over 1 IU/mL while my FSH is 5.2 mIU/mL which is above the minimum, but about midway from optimal range approx. 12.4 mIU/mL. My prolactin level is 2.7 ng/mL which is on the lower end of the 2-18 ng/mL reference range.

 

[DjuriEggink]

those are good lab tests
you actually recovered
but would be nice to see estrogen/testosterone in there

Thank you brother man. Yes, I've the results for my LH, FSH and E2 prolactin, as follows - LH- 1.21IU/mL, FSH- 5.2 mIU/mL, and prolatin- 2.7 ng/mL.

 

[DjuriEggink]

(JANUARY 4, 2023) - WEEK 2 - DAY 3 - PHASE 3 STRENGTH TRAINING - WORKOUT B

My training is going well at the moment, I'm feeling strong heading into the third day of week 2, so far so good.

Workout B:

- Lat Pulldown: 1x3 - 312 Ib (1RM), W: 280 Ib (90% of 1RM)

- Dumbbell Bench Press: 1x3 - 171 Ib (1RM), W: 153 Ib (90% of 1RM)

- Sled Leg Press: 1x3 - 812 Ib (1RM), W: 730 Ib (90% of 1RM)

- Dumbbell Shoulder Press: 1x3 - 132 (1RM), W: 118 Ib (90% of 1RM)

- Power Clean: 1x3 - 336 Ib (1RM), W: 302 Ib (90% of 1RM)

NUTRITION:

Meal 1: (8 AM)
- 6 - Eggs
- 5 - Egg Whites
- 4 Slices Whole Wheat Bread
- 1 Cup - Baked Beans
- 1 ½ Cup - Tomatoes (diced)
- 4 links - Sausages
- 2 Tbsp - Peanut Butter
- 2 Cups - Strawberries
- 150g - Cashew
- 150g - Walnuts
- 120g - Almonds

Meal 2: (10 AM)
- 4 Cans - Tuna,
- 4 Oz - Pasta,
- 1 Cup - Tomato Sauce,
- 3 Tbsp - Olive Oil,
- 2 Cup - Green Salad
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- ½ Cup - Green beans

Pre-workout (11 AM)
- 2 Scoops - Concentrated Protein Powder

Post-workout (2:30 PM)
- 2 Scoops - Protein Powder
- 2 Scoops - Waxy Maize

Greek Yogurt + Fruit Snack (5 PM)
- 3 scoop - Greek yogurt
- 1 ½ Cup - Blueberries
- 120g - Hazelnuts
- 120g - Pecans

Meal 3: (7 PM)
- 150g - Brown Rice (Cooked)
- 400g - Sirloin Steak
- 2 Cup - Spinach
- 2 Cup - Asparagus
- 2 Cup - Broccoli
- 2 Cup - Zucchini
- 2 Tbsp - Pasta Sauce
- 2 Tbsp - Olive Oil
- 1 Cup - Green Peas
- 1 Cup - Kidney Beans

I'll update my log on Friday, till then, stay safe brothers