Approved Log Eternalzunshines Newbie Log

[Topps_Baseball88]

I always train fasted

 

[ballin2504]

Definitely making some great changes

 

[Tiger Salman Khan]

great going ..

 

[going2cycle]

training looks like

Day 1:
chest / tri
Bench Or smith Machine 150-160 lbs 8 reps 5-7 sets
Incline Dumbells 50 lbs 4 sets 8 reps
decline dumbells 50 lbs 4 sets 8 reps
chest press 190 lbs 7-8 reps 5 sets
Cable crossover / high and low calbes 2 sets each 22.5 lbs per cable
Cable pushdowns 160 lbs 5-7 sets (i mix bar and rope depending on what feels good)
tricep dumbell extensions 35 lbs 10 reps 2 sets
Weight assisted Dips (main thing that's increased my strength here) as many sets until I get to 200 lbs assistance (around 10)
*If I work out at home I do 100 pushups (20-25 at a time depending on style)

Day 2:
Back/bi
Bent over rows 160 lbs 6-8 reps 4 sets
Lat Pulldowns 6 sets 125 lbs
Seated Row 5-6 sets 8 reps 190 lbs
weight assisted pullups 3 sets
Dumbell curls 4 sets 40 lbs
hammer curls 4 sets 45 lbs
easy bar curls 3 sets
forearm curl (idk if this is what its called but I just turn my wrist with a 30 lb weight) 4 sets
cable forearm pulldowns 6 sets 160 lbs
Preacher curls 90 lbs first set 6 reps 70 lbs second and third set and 50 lbs to failure
one arm preacher curls at 30 lbs 3 sets each arm
2 sets concentration curls with 20 lb weight 7-8 reps

Day 3: Legs
squat 245 x 5 reps 5 sets (after warmup with 135)
leg press 360lbs 8 reps 6 sets (2 sets of each foot position)
leg extensions 230 lbs 8 reps 6 sets
leg curls 8 reps 4 sets
calf raises 135 lbs 30 reps 8 sets

day 4: shoulders / core
shoulder press 70 lbs 10 reps
arnold press 40 lbs *each 8 reps 5 sets
front raises 25 lbs 8 reps 8 sets
side raises 25 lbs 8 reps 6 sets

weighted situps 25 lb weight 20/20/20/15/15
supine bicycle 5 sets to failure
flutter kicks 5 sets to failure
bridges 5 sets 1 min

day 5 is sometimes rest and sometimes restarting day 1

Height 5'11 weight 215lbs body fat probably around 20-25 percent i'm really not sure though (body dysmorphia)

Diet is roughly 3000 cal a day. Breakfast i have been doing a few raw eggs a lot idk why. I also like to do a protein bar or protein shake with whole milk and a piece of fruit. Lunch is mostly baked chicken breast for lunch with rice or quinoa and tons of spinach salad with sweet peppers. I sometimes do red meat or salmon. Have been fairly good about eating whole foods other than canned tuna. Dinner Is also a lot of chicken / eggs / rice / quinoa / spinach salad. Doing a lot of fruit and kale smoothies as snacks I also eat cans of tuna a lot as snacks or peanut butter straight from the jar and tons of bananas.

The first two months of weight lifting I cut down from 250lbs to 208 lbs and then the second two months bulked to 218 lbs. Ideally i'd like to be around 200lbs and a LOT stronger with a better aesthetic. My biggest struggle is sleep as my job and sober living program only afford me 5 and a half hours a night 6 days a week. Compared to when I started (had never lifted weights in my life) I have come really really far strength wise in a short amount of time even if my lifts aren't huge. A bit sad to post these pics of myself after eating cheat day at the buffet today with no pump but probably best that my first post is me at my worst.

So I am thinking one more month of bulking because my gains have been so high this last month vs the first 3 months of training and after that starting a cut. Curious as to what I should aim for calorie wise as I design my diet. Ideally in 4-6 months when I start a new bulk i'd like to try an oral possibly anavar as reccomended because I am staying away from needles as I am 4 months sober.

Really appreciate all the positive feedback guys hope this log is sufficient for now and i'll try and get a better hold on my diet next week on payday and give you guys a more solid nutrition plan.

All advice appreciated thanks brothers.

@eternalzunshine lets see more updates keep some details coming

 

[eternalzunshine]

@eternalzunshine lets see more updates keep some details coming

Hit some financial difficulties this last week which fucked up my eating (ability to buy what I want) but am at 209lbs this morning and will post some new logs this week and update my IF info. Have been getting more calories but the IF combined with extra cardio seems to still be chiseling down my weight slowly anyways.

 

[eternalzunshine]

On from 6 hour fast to the 4 hour window this next week wish me luck

 

[GHgut4life]

Hit some financial difficulties this last week which fucked up my eating (ability to buy what I want) but am at 209lbs this morning and will post some new logs this week and update my IF info. Have been getting more calories but the IF combined with extra cardio seems to still be chiseling down my weight slowly anyways.

On from 6 hour fast to the 4 hour window this next week wish me luck

@eternalzunshine the best way to fast for you if you have financial problems is 1 meal per day
OMAD fasting just eat 1 time per day , you can have high protein and 24 fast in between

 

[SteveSmi]

I'm fasting all week and that saves me a fortune on grocery bills lol

 

[Mobster]

Hit some financial difficulties this last week which fucked up my eating (ability to buy what I want) but am at 209lbs this morning and will post some new logs this week and update my IF info. Have been getting more calories but the IF combined with extra cardio seems to still be chiseling down my weight slowly anyways.

I stockpile during the good times for this reason

 

[CEO]

bros hope your financial system improves keep pushing

 

[ROIDDERS]

four hour window is a good idea very good for your gut

 

[chesty]

you can do alternate day one meal a day one day and then two or three meals a day the next in a window

 

[Ulter]

let us know how it goes changing up your eating window

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

what times do you like to eat in your window?

 

[2Thick]

I like to eat from about 11 a.m. up to about 4 p.m.

 

[Vadim Fedorov]

209 pounds not bad

 

[MONSTRO]

get some new pictures up I don't trust what the scale says

 

[JasonPriest]

a four hour window is really good

 

[BodyMonster34]

bro what you eatin lately?