MNK99
Well-Known Member
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- 5,560
- Deleted by MNK99
-Diet, exercise, supplement log:
Tues, Mar. 13th 2018:
-diet:
-spinach, vegan protein, and some iced coffee, some almond milk, 0.6bananas. -280cals, 25gp, 34gc, 3gfat. Preworkout. Morning.
-workout once at home just cardio and bosu ball and swiss ball a bit, once at night - at gym.
-5pm -- 2 chicken drumsticks and 7 small mini potato pieces--- actually pre workout for 6-7pm. And 1 more r-andro.
-workout - it was ok. Look a bit stronger, but its pretty hard and I fell off the Bosu ball earlier in the day.
-7.45pm whey protein, spinach, almond milk, peanut butter shake 480cals/38gp, fat carbs later.
-oh I forgot... today's a low calorie day. Save burgers and such for tomorrow. Cutting bodyfat percentage with immunity.
-I did this like everything backwards, yesterday should have been low calorie. I'll workout tomorrow again and keep weds fri sun -at maintenance or a bit more.
-9.45pm + : 92cals/22gp/6gcarbs. Blended iced coffee, with 4 tbsp gelatin, and a splash of almond milk.
= ~970cals 100gp, 68g carbs, 32gfat or so. This is rest day cals today.
= macronutrient *cals = 400cals + 280cals + 218 cals = 898cals... close enough. Add some give or take carbs, I added so 898cals max.
-I know ADF sounds crazy, and my strength coaches were like "WTF!? Why?"... but later they incorporated IF and maybe even ADF on their own (for way better gains than me, but they do that for a living).
-Super easy on stimulants... and I will do it later, not yet. I'll be a good boy. Actually it's still kind of hard then, but easier.
-exercise: shoulder shrugs, shoulder press, chest press, decline bench press, pulldowns, seated rows, leg press, some other stuff. - sort of a bastardized workout split.
Weds, Mar 14th 2018:
-1 extra lean beef patty, arugula, salt, garlic, hot sauce, some vegan gluten free chips, olive oil. 750cals/35gp, 40g fat, 30gc. Early. 2am...
-I'm like 185.6lb or less now and leaner looking, better digestion.
-Mag citrate, 1 iced coffee and gelatin 20gp, 50cals max --12.25pm.
-Some vegan/spinach protein shake with left over coffee. -210cals/ gp, gc, gf.
-Supps: 5 vegan chips with my MSM 450mg + H. Acid + 1 milk thistle 450mg 30:1 standardized --4.30pm.
-nite: + 1200 cals - smoked salmon, and rice, and arugula like 300g salmon. Olive oil, etc.
-1.5 chicken drumstrickes, olive oil, arugula. -- LIKE: 130gp, 120gc, 90gfat at 9.30pm. Ate a lot.
130* 4 + 120*4 (if that) + 90*9 = 1810 cals. Probably a bit less, bc I had 2 moderate servings of rice only, and some small potato servings.
1900-2300cals. Carbs were inaccurate and probably lower. Although I did snack at 2am. 1800-2000 cals. Wtf I ate and ate and ate.
Probably just feels like I ate a lot more because my stomach hurts/ digestion. 2450 cals at the end I ate some yogurt, carbs, and drank some soda.
-exercise:
--Push ups and bodyweight squats - bosu ball. -3pm done.
-Might walk or do some intervals on the elliptical later.
Thurs, Mar 15th 2018:
-diet:
4.30am 0.7beef burger, some yogurt, olive oil. = 600cals.
-4.30pm Spinach, arugula, olive oil, sea salt, ginger, garlic, butter, tiny amt rice, and 1/2 package of smoked salmon. 35gfat,30gcarbs, 22gp.=523cals
-Workout 8 or so. -10pm Egg whites, spinach, whey 40gp, coconut water, water, butter - some sort of green/protein shake. A few meatballs beef.
-1420-1520 cals or so... 90gp, x carbs, x fat. + 0.8n cups of breuss juice, 1 more R-andro = 300mg total. 18gc.
-weight: 188.8b. Whatever son, it's digestion. besides that I feel pretty good - getting stronger eventually. Like I worked out.
-Final meal: vegan chips, rice, sea salt, butter, olive oil, some rice, 8 meatballs, kale+egg whites + some lac free cheese, hot sauce.
-600 cals/40gp, and 40gfat, 30g carbs or so. = net 2120 cals 140gp, and 90gcarbs, 100gfat. -- the calorie number is accurate. =1880 or so...
-yogurt 130c 6gfat 11g carbs 7gp x 1.5 = 200c 9gf 17gcars 11gp + olive oil + salt = 320cals, 20gfat, 17gc 11 gp = net 2440cals 151gp, 107gc 120gf.
-IF hungry, eat some peanut butter -- and tmro a cutting day. 3.10am -- pb and some rice and olive oil 320 cals, so 2760cals total 153gp, 130gc, 138gf.
-PB was a bad choice makes me feel bad digestion wise.
-exercise:
-Try doing similar to what I did at KX*. Extension, single leg lunges/ whatever it is..., then cycles of back - 3 exercises, some arm/shoulder rehab.
-Try and remember wtf I did.
-Mostly upperbody, some legs. Some cardio 10mins to warm up. Leg press, dips, seated rows, lat pulldowns, shoulder shrugs, chest press.
-supps:
-Magnesium citrate to see if it helps digestion and or calms me (doesn't do that much). A megadose.
-200mg Randro. -My 4Andro should come in soon 1-2days. My fucking ru486 probably is lost/ they'll resend Monday. Motherfuckers.
-I bought creatine, and other things - arriving in a few days.
-GYM will be better when I can do more legs and use 4-Andro (to keep estrogen up) with R-Andro.
Fri, Mar 16th 2018:
-diet: ADF - Fast day : 500-700cals mostly protein and fat, not so many carbs. 200mg R-andro.
-exercise: just a short walk. Stomach messed up... feeling sick and busy with some work I need to do.
-450cals 36gp 20gc 16gf salmon, arugula, spinach, olive oil.
+ 300cals 35gp, 20gf same...
+ 400c/30gfat butter olive oil spinach arugula ginger garlic
some chips and rice and stuff -- 200cals 1400 cals 90gp, 35gc, 80gfat + almonds. 1400 cals total. 1400+2800 day before = 2100 on avg. Not bad.
-stomach rumbling a lot. Rem always take protein and fish, meat, etc with SPINACH and arugula (greens) a la CHI and G.B.'s recommendations.
Sat, Mar 17th 2018:
-diet: benefibre+disgusting iced instant coffee + protein whey 0.5 banana = morning shake 11am done. Workout soon.
-exercise: Workout, 1-2 randro pre.
-go down.. 2.38pm.
-Ate shake, ate post workout mucho burrito some pinto beans some rice not a lot, guac,ouble meat steak, and guac, zero bread. Some chips, some beef at home too.
-AND *WORKED OUT* 2 ;eg exercises, 4-5 upper body... Pretty good;. Can't rem all rite now.
-Done worked out 12:40 to 1:30pm... and that's good.. and im good.
-Lots o
where the fuck is it?
-I only look bad bc I am bloated/digestion probs. I'm not actually fat, I need to remember that. Half the day I look thin. Eventually it will be lean looking all day, and cut all day everyday***. And I'll never have a drug-reaction again -- I'll stick to stimulants and what they don't want us to use, and I'll be safe. 2.27am, Mar 18 2018.
Sun, Mar 18th 2018:
-diet: ***alternate fast day*** doing it for real this time, no way I'm walking around looking fat after losing 70lb as a kid, and mofos stuff their face, and talk to me about coconut oil. Otherwise I'm going awol for sure.
-500 cals tomorrow = a half pound lost, or really 1500 cals or 1700... so the rest of the week, 1.2lb lost or so. x 8 weeks, will get me cut and fitter.
-exercise: EITHER gym and pure protein. coffee.
Mon, Mar 19th 2018:
-diet: 2.10am (for some reason) rice, chicken, burrito bowl some. 360 cals lets say, 15gp, 30g carbs, 17g fat.
-1. Protein 27gp, almond milk, spinach shake. -Digestive enzymes, betaine HCL 3 capsules. - Later creatine x2, and Citrulline/Arginine, 200mg Randro... 12-1pm. Espresso... a lot. ***No more high doses of HCL, as RWAC says it lowers motivation. Probably does for me too. 1-2 a day max)***
-2. 4 randro + 4 4 Andro total. Some protein + spinach + 0.5 banana pwo at pm. Finished workout 4.15pm
-3. Chicken whole, salad at restaurant, some tuna sushi.
-exercise:
-3 back and 2 shoulder, 1 chest, and 2 legs.... Upper body mostly, some legs. Mostly decent, getting stronger. Top-down split.
-Add dips and squats and such... or buy kettlebells do it at home.
-186.6lb pretty good, but I want to lose 7lb or so. And improve digestion.
Tues, Mar. 13th 2018:
-diet:
-spinach, vegan protein, and some iced coffee, some almond milk, 0.6bananas. -280cals, 25gp, 34gc, 3gfat. Preworkout. Morning.
-workout once at home just cardio and bosu ball and swiss ball a bit, once at night - at gym.
-5pm -- 2 chicken drumsticks and 7 small mini potato pieces--- actually pre workout for 6-7pm. And 1 more r-andro.
-workout - it was ok. Look a bit stronger, but its pretty hard and I fell off the Bosu ball earlier in the day.
-7.45pm whey protein, spinach, almond milk, peanut butter shake 480cals/38gp, fat carbs later.
-oh I forgot... today's a low calorie day. Save burgers and such for tomorrow. Cutting bodyfat percentage with immunity.
-I did this like everything backwards, yesterday should have been low calorie. I'll workout tomorrow again and keep weds fri sun -at maintenance or a bit more.
-9.45pm + : 92cals/22gp/6gcarbs. Blended iced coffee, with 4 tbsp gelatin, and a splash of almond milk.
= ~970cals 100gp, 68g carbs, 32gfat or so. This is rest day cals today.
= macronutrient *cals = 400cals + 280cals + 218 cals = 898cals... close enough. Add some give or take carbs, I added so 898cals max.
-I know ADF sounds crazy, and my strength coaches were like "WTF!? Why?"... but later they incorporated IF and maybe even ADF on their own (for way better gains than me, but they do that for a living).
-Super easy on stimulants... and I will do it later, not yet. I'll be a good boy. Actually it's still kind of hard then, but easier.
-exercise: shoulder shrugs, shoulder press, chest press, decline bench press, pulldowns, seated rows, leg press, some other stuff. - sort of a bastardized workout split.
Weds, Mar 14th 2018:
-1 extra lean beef patty, arugula, salt, garlic, hot sauce, some vegan gluten free chips, olive oil. 750cals/35gp, 40g fat, 30gc. Early. 2am...
-I'm like 185.6lb or less now and leaner looking, better digestion.
-Mag citrate, 1 iced coffee and gelatin 20gp, 50cals max --12.25pm.
-Some vegan/spinach protein shake with left over coffee. -210cals/ gp, gc, gf.
-Supps: 5 vegan chips with my MSM 450mg + H. Acid + 1 milk thistle 450mg 30:1 standardized --4.30pm.
-nite: + 1200 cals - smoked salmon, and rice, and arugula like 300g salmon. Olive oil, etc.
-1.5 chicken drumstrickes, olive oil, arugula. -- LIKE: 130gp, 120gc, 90gfat at 9.30pm. Ate a lot.
130* 4 + 120*4 (if that) + 90*9 = 1810 cals. Probably a bit less, bc I had 2 moderate servings of rice only, and some small potato servings.
1900-2300cals. Carbs were inaccurate and probably lower. Although I did snack at 2am. 1800-2000 cals. Wtf I ate and ate and ate.
Probably just feels like I ate a lot more because my stomach hurts/ digestion. 2450 cals at the end I ate some yogurt, carbs, and drank some soda.
-exercise:
--Push ups and bodyweight squats - bosu ball. -3pm done.
-Might walk or do some intervals on the elliptical later.
Thurs, Mar 15th 2018:
-diet:
4.30am 0.7beef burger, some yogurt, olive oil. = 600cals.
-4.30pm Spinach, arugula, olive oil, sea salt, ginger, garlic, butter, tiny amt rice, and 1/2 package of smoked salmon. 35gfat,30gcarbs, 22gp.=523cals
-Workout 8 or so. -10pm Egg whites, spinach, whey 40gp, coconut water, water, butter - some sort of green/protein shake. A few meatballs beef.
-1420-1520 cals or so... 90gp, x carbs, x fat. + 0.8n cups of breuss juice, 1 more R-andro = 300mg total. 18gc.
-weight: 188.8b. Whatever son, it's digestion. besides that I feel pretty good - getting stronger eventually. Like I worked out.
-Final meal: vegan chips, rice, sea salt, butter, olive oil, some rice, 8 meatballs, kale+egg whites + some lac free cheese, hot sauce.
-600 cals/40gp, and 40gfat, 30g carbs or so. = net 2120 cals 140gp, and 90gcarbs, 100gfat. -- the calorie number is accurate. =1880 or so...
-yogurt 130c 6gfat 11g carbs 7gp x 1.5 = 200c 9gf 17gcars 11gp + olive oil + salt = 320cals, 20gfat, 17gc 11 gp = net 2440cals 151gp, 107gc 120gf.
-IF hungry, eat some peanut butter -- and tmro a cutting day. 3.10am -- pb and some rice and olive oil 320 cals, so 2760cals total 153gp, 130gc, 138gf.
-PB was a bad choice makes me feel bad digestion wise.
-exercise:
-Try doing similar to what I did at KX*. Extension, single leg lunges/ whatever it is..., then cycles of back - 3 exercises, some arm/shoulder rehab.
-Try and remember wtf I did.
-Mostly upperbody, some legs. Some cardio 10mins to warm up. Leg press, dips, seated rows, lat pulldowns, shoulder shrugs, chest press.
-supps:
-Magnesium citrate to see if it helps digestion and or calms me (doesn't do that much). A megadose.
-200mg Randro. -My 4Andro should come in soon 1-2days. My fucking ru486 probably is lost/ they'll resend Monday. Motherfuckers.
-I bought creatine, and other things - arriving in a few days.
-GYM will be better when I can do more legs and use 4-Andro (to keep estrogen up) with R-Andro.
Fri, Mar 16th 2018:
-diet: ADF - Fast day : 500-700cals mostly protein and fat, not so many carbs. 200mg R-andro.
-exercise: just a short walk. Stomach messed up... feeling sick and busy with some work I need to do.
-450cals 36gp 20gc 16gf salmon, arugula, spinach, olive oil.
+ 300cals 35gp, 20gf same...
+ 400c/30gfat butter olive oil spinach arugula ginger garlic
some chips and rice and stuff -- 200cals 1400 cals 90gp, 35gc, 80gfat + almonds. 1400 cals total. 1400+2800 day before = 2100 on avg. Not bad.
-stomach rumbling a lot. Rem always take protein and fish, meat, etc with SPINACH and arugula (greens) a la CHI and G.B.'s recommendations.
Sat, Mar 17th 2018:
-diet: benefibre+disgusting iced instant coffee + protein whey 0.5 banana = morning shake 11am done. Workout soon.
-exercise: Workout, 1-2 randro pre.
-go down.. 2.38pm.
-Ate shake, ate post workout mucho burrito some pinto beans some rice not a lot, guac,ouble meat steak, and guac, zero bread. Some chips, some beef at home too.
-AND *WORKED OUT* 2 ;eg exercises, 4-5 upper body... Pretty good;. Can't rem all rite now.
-Done worked out 12:40 to 1:30pm... and that's good.. and im good.
-Lots o
where the fuck is it?
-I only look bad bc I am bloated/digestion probs. I'm not actually fat, I need to remember that. Half the day I look thin. Eventually it will be lean looking all day, and cut all day everyday***. And I'll never have a drug-reaction again -- I'll stick to stimulants and what they don't want us to use, and I'll be safe. 2.27am, Mar 18 2018.
Sun, Mar 18th 2018:
-diet: ***alternate fast day*** doing it for real this time, no way I'm walking around looking fat after losing 70lb as a kid, and mofos stuff their face, and talk to me about coconut oil. Otherwise I'm going awol for sure.
-500 cals tomorrow = a half pound lost, or really 1500 cals or 1700... so the rest of the week, 1.2lb lost or so. x 8 weeks, will get me cut and fitter.
-exercise: EITHER gym and pure protein. coffee.
Mon, Mar 19th 2018:
-diet: 2.10am (for some reason) rice, chicken, burrito bowl some. 360 cals lets say, 15gp, 30g carbs, 17g fat.
-1. Protein 27gp, almond milk, spinach shake. -Digestive enzymes, betaine HCL 3 capsules. - Later creatine x2, and Citrulline/Arginine, 200mg Randro... 12-1pm. Espresso... a lot. ***No more high doses of HCL, as RWAC says it lowers motivation. Probably does for me too. 1-2 a day max)***
-2. 4 randro + 4 4 Andro total. Some protein + spinach + 0.5 banana pwo at pm. Finished workout 4.15pm
-3. Chicken whole, salad at restaurant, some tuna sushi.
-exercise:
-3 back and 2 shoulder, 1 chest, and 2 legs.... Upper body mostly, some legs. Mostly decent, getting stronger. Top-down split.
-Add dips and squats and such... or buy kettlebells do it at home.
-186.6lb pretty good, but I want to lose 7lb or so. And improve digestion.
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