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
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
