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TB 500 log
- Thread starter Chemaltered
- Start date
pumped up to see more training from you
Approved log
I need to give this stuff a try!
Happy to post up what I’m eating and how I’m training.
I’ll start with eating: I try and “intuitively” eat, but I do keep protein as a priority, and my daily target is always 250 grams+.
Calories are usually in the 3,500-3,850 range and this is maintenance for me at this training level.
I typically fast ~16/8 and start meals post workout which is normally around 10-11am. I have a protein shake immediately post workout. 3 scoops whey protein, 10gr glutamine, almond milk, PB2.
I will then eat a large meal around 1pm. Yesterday was beef tenderloin 24 ounces, 2 cups mashed potatoes.
Dinner was 16 ounces chicken breast salt & pepper. 3 cups brown rice
Snacks are typically hard boiled eggs, PB & J sandwich’s, glass of skim milk, and I eat alot of apples and bananas.
My diet doesn’t change much, I will swap pork in once in a while, but mainly meat & potatoes, high protein, and I keep an 8 hour or shorter eating window.
This is enjoyable and easy to follow, and it keeps me right at 200 pounds which feels good for now. Of course I would like to try and push for 210-215 but that will take years. All in due time.
Training is as follows:
Lower body- M & Th
“Rehab” upper exercises- Tue & Fri
Liss/sauna/stretching (M-Fri)
Saturday is option day and often involves a short walk or a hike. Lately it has been an additional rest day.
Sunday- day of rest
Liss is self explanatory, but I mix it up. 4-8 mile hikes,4-6 mile jogs, at least 2 days a week is a brisk uphill 3.5 mile walk on a treadmill.
The upper body training is limited at this point, but I have been doing considerable cable work with light weights and high reps primarily trying to strengthen the shoulder.
I am also focusing on building my Lats to balance my posture and overall physique better.
Upper looks like this right now:
Seated rows wide- 4x12
Seated rows narrow- 4 x12
Incline rows- 4x15
Decline rows- 4x15
Lat pulldowns- 4x15
Low back extensions- 4x15
Ab cables 4x15
Crunches 4x50
Push-ups 3x 50
Pull ups body weight only 3x12
Chest flys 4x15
Military press 4x12
Incline press 3x10
Bicep curls (3 variations) 3x12
Tricep presses 4x15
Leg day is as follows:
Squats- 4x15
Leg press 4x12
Ham curls- 4x 15
Quad extensions 4x15
Calf raises 4x15
Lunge walks carrying 50lb dumbbells 50 yards x 5
Currently this is what I’m doing, I’m feeling better, stronger, and I am sleeping better as my comfort has increased since beginning this protocol.
I am training rather light, but volume is reasonable.
I will likely take both rest days this week, I often try to do too much and I am trying to give my body time to recover.
I hope this is what you were looking for, I’m happy to post more, answer questions as my schedule permits.
Like I said previously, I’m impressed so far, and wouldn’t hesitate to give tb 500 a try if you have any nagging injuries.
More to come…
Sent from my iPhone using EliteFitness
I’ll start with eating: I try and “intuitively” eat, but I do keep protein as a priority, and my daily target is always 250 grams+.
Calories are usually in the 3,500-3,850 range and this is maintenance for me at this training level.
I typically fast ~16/8 and start meals post workout which is normally around 10-11am. I have a protein shake immediately post workout. 3 scoops whey protein, 10gr glutamine, almond milk, PB2.
I will then eat a large meal around 1pm. Yesterday was beef tenderloin 24 ounces, 2 cups mashed potatoes.
Dinner was 16 ounces chicken breast salt & pepper. 3 cups brown rice
Snacks are typically hard boiled eggs, PB & J sandwich’s, glass of skim milk, and I eat alot of apples and bananas.
My diet doesn’t change much, I will swap pork in once in a while, but mainly meat & potatoes, high protein, and I keep an 8 hour or shorter eating window.
This is enjoyable and easy to follow, and it keeps me right at 200 pounds which feels good for now. Of course I would like to try and push for 210-215 but that will take years. All in due time.
Training is as follows:
Lower body- M & Th
“Rehab” upper exercises- Tue & Fri
Liss/sauna/stretching (M-Fri)
Saturday is option day and often involves a short walk or a hike. Lately it has been an additional rest day.
Sunday- day of rest
Liss is self explanatory, but I mix it up. 4-8 mile hikes,4-6 mile jogs, at least 2 days a week is a brisk uphill 3.5 mile walk on a treadmill.
The upper body training is limited at this point, but I have been doing considerable cable work with light weights and high reps primarily trying to strengthen the shoulder.
I am also focusing on building my Lats to balance my posture and overall physique better.
Upper looks like this right now:
Seated rows wide- 4x12
Seated rows narrow- 4 x12
Incline rows- 4x15
Decline rows- 4x15
Lat pulldowns- 4x15
Low back extensions- 4x15
Ab cables 4x15
Crunches 4x50
Push-ups 3x 50
Pull ups body weight only 3x12
Chest flys 4x15
Military press 4x12
Incline press 3x10
Bicep curls (3 variations) 3x12
Tricep presses 4x15
Leg day is as follows:
Squats- 4x15
Leg press 4x12
Ham curls- 4x 15
Quad extensions 4x15
Calf raises 4x15
Lunge walks carrying 50lb dumbbells 50 yards x 5
Currently this is what I’m doing, I’m feeling better, stronger, and I am sleeping better as my comfort has increased since beginning this protocol.
I am training rather light, but volume is reasonable.
I will likely take both rest days this week, I often try to do too much and I am trying to give my body time to recover.
I hope this is what you were looking for, I’m happy to post more, answer questions as my schedule permits.
Like I said previously, I’m impressed so far, and wouldn’t hesitate to give tb 500 a try if you have any nagging injuries.
More to come…
Sent from my iPhone using EliteFitness
Watching this one
thanks, glad to see domestic supply with another happy customer
they have great peptides and steroids and have it all
they have great peptides and steroids and have it all
bro nice, son use it after bike accident
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