Django’s first log, Training. Nutrition. Cycle.

[Django_]

Hey everyone







New to EF! First time log on my fatloss phase, new to posting about my journey and definitely stepping out of my comfort zone.



About me

25 years old

165cm

Current weight 81.7kg



Diet and meal plan

Meal 1)

100g cor

100g blueberries

20g whey protein

25g whey drip



Meal 2)

75g raw weight rice

100g pineapple

165g cooked weight extra lean beef strips

50g spinach



Meal 3)

165g cooked weight extra lean beef mince

300g raw weight sweet potato

50g beetroot

100g apple



Meal 4)

300g basa raw weight

100g vegetable mix

100g apple

100g rice raw weight



Meal 5)

200ml unsweetened almond milk

75g mango

40g whey

100g yopro yogurt



Pre workout)

25g carb powder

5g creatine

Electrolytes

2g salt

End of days zombies pre



Intra)

20g EAAs

Electrolytes

10g glutamine

10g creatine

50g carb powder





Training split is a upper, lower 2 x a week for each



Upper 1)

• Incline smith bench 2 sets 6-10 reps

Current 100kg for 9 reps

• Dips 2 sets 6-10 rep range

Current 100kg for 8 reps

• Chest supported row 2 sets 6-10 reps

Current 60kg for 8 reps

• Reverse pec dec 2 sets 6-10 reps

Current 68kg for 9 reps

• Single arm lateral raise 3 sets 8-12reps

Current 15kg for 12 reps

• over head tricep extension 2 sets 6-10 reps

Current 43.75kg for 10 reps

• Single are preacher curl 2 sets 6-10 rep range

Current 25kg for 8 reps



Lower 1)

• leg extension 2 sets for 10-15 reps

Current 96kg for 10 reps

• single leg leg press 2 sets 8-12 rep range

Current 90kg for 8 reps

• seated leg curls 2 sets 8-12 rep range

Current 75kg for 10 reps

• back extension 2 sets 8-12 rep range

Current 40kg for 9 reps

• crunch machine 2 sets 8-12 rep range

Current 25kg 10 reps

• Seated calf raises 3 sets 6-10 rep range

Current 60kg for 8 reps





Upper 2)

• Shoulder press smith machine 2 sets 6-10 rep range

current 90kg for 6 reps

• Flat DB press 2 sets 8-12 rep range

Current 50kg each hand 6 reps

• chest fly machine 2 sets 6-10 rep range

Current 96kg for 13 reps

• Single arm row row 2 sets 6-10 rep range

Current 60kg for 8 reps

• ISO lateral high row 2 sets 6-10 rep range

Current 65kg for 9 reps

• Lateral raise cable 3 sets 6-10 rep range

8kg for 9 reps

• over head tricep extension rope 2 sets 8-12 rep range

Current 32kg for 9 reps

• single arm cable curl 3 sets 8-12 rep range

Current 21.25kg for 8 reps





lower 2)

• single leg extension 2 sets 8-12 rep range

Current 40kg for 9 reps

• leg press 2 sets 8-12 rep range

Current 200kg for 10

• Hack squat 2 sets 8-12 rep range

Current 40kg for 10

• Laying hamstring curl 2 sets 8-12 rep range current 40kg for 9 reps
• Standing calf raise machine 2 sets 8-12 rep range current 110kg

• cardio 30min stairs daily
• 15k steps

Coached by the best @Swcc

Sponsored by the best peps @TheAsylum



Current cycle

250mg test e / a week (sassy oils)

4iu Hgh / daily

1mg motc / pre

600mg Inj Lcarntine / pre

100mg slu / pre

10mg methylene blue / pre

3mg Reta / a week

2mg ss31 / daily



Supplements

Magnesium glycinate, 200mg morning/400mg before bed

Fish oil, 6g per day, 3g morning/3g last meal

K2/d3, 200mcg/10000iu with first meal

Multivitamin, 1/day

Vitamin c, 1000mg/day

Coq10, 300mg/day split 150mg

Citrus bergamot, 500mg/day split

Cialis, 10mg/day