Lethias log to awesomeness

[lethia]

Well, so Ive decided to start a little log

Atm im about 90 kilos with a bf of 17% the goal over the next 3 months is to drop to about 11-13%, allready dropped from 100kilos 30% bf to this, so im motivated, and its gonna be fun.

Cycle:
1-8 2 days on 2 days off with clen 120 mcg
1-8 2 days on 2 days off with ephe
T3 50mcg, starting on 25, and will move slowly up to 50, then taper it down towards the end.
3-10 20mg of tbol a day, just for the muscle sparing, and possibly gain a tiny amount of muscle mass.


Diet: 2600kcals a day, 60carbs, 120 fats, 245 prots, carbs before training.

Training 2 split 4 times a week, cardio 2-3 times a week, wont need too much cardio, as my work is pretty intense, its pretty much 9hours of carrying, lifting and walking.

 

[lethia]

was unable to train tuesday and yesterday due to 14hours shifts, diet wasnt 100% during these 2 days either, but ate alot of proteins and fat, tho WAY too little calories, usually i cook my own meals before i go to work, but as i worked 14 hours it was pretty much get home sleep, get up to work again, ohwell..

Today was chest and back, was a good workout, first day with ephe today, deff needed, as i could feel my body had little energy due to past 2 days, all in all a good workout, almost puked, but hey, workouts should be hard.


flatbench dumbell press
cable crossover
incline press

lat pulldowns
flatbench back rowing
behind neck pulldown

+ 2 shoulder exercises

 

[lethia]

Leg workout today, damn hard, almost puked, but hey, im willing to go all out during these 3 months

deadlift
squats
leg press
extentions


2 bicepexercises

 

[lethia]

20min fasted cardio and some weights today, was suppose to do 30+ but have to start earlier for work, ohwell, no work tomorow, so lots of cardio

shoulder + tri

standing forward raise
side raise
presses

dips
pushdown


finally saturday, which is pretty much eat anything i like, so far, had some choclate and a premade protein shake, thats it for today, not gonna go nuts even tho i crave for sweets, ill eat fruits and lots of prots for the rest of the day

 

[lethia]

Decided that I will up the kcals a bit, by 500, upped the carbs rather alot more, im a really carb dependent guy, wanted to give lower carbs a go, but im just so tired all the time, basicly, ill just cut 100g of almonds on the days that i dont work, as the days i do work, i burn 4k+ a day, so, 3000 on workdays and 2500 on nonwork days should work good, ill cut kcals gradually in 5 weeks

 

[lethia]

back, shoulder and bicep today, good workout, monday will be the start of tbol, thinking of upping the dose to 30mg ed instead of 20, we'll see

deffo see changes happening to my body, veins starting to pop out on my arms, arms and shoulders seem to have grown a bit these 2 weeks, 11weeks to go )

 

[lethia]

Food for the next week is bought, gonna eat a bit more meat this week, also upping the carbs a bit roughly 3,2k kcals, 225 prots 205 carbs 130 fats(+ the fishoil i take each day)