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Here it the rest of this week 4 day program.
I tried reduced calories and carbs and even food Wednesday, today I tried to back off the carbs.
I planned out the last 3 meals since its not even 5pm here yet.
Meals:
Weights: My back that I worked Thursday is so flipping sore right now, I might be able to push hard on TRT dose but I sure am not recovering quite as fast, in a few weeks that will change.
I will not have this many sets in my 5 day program, starting this week I will reduce down to 16-18 sets then cruise into a deload phase so that I am rested to start the next program and new cycle. Once I reach a point to start a new Log who do I let know to end this log? Once that's done I will create a new log for the Test/EQ/TBOL cycle.
Thank you , have a great weekend.
I tried reduced calories and carbs and even food Wednesday, today I tried to back off the carbs.
I planned out the last 3 meals since its not even 5pm here yet.
Meals:
3/28/2024 | Protein | 35 | 25 | 40 | 20 | 20 | 40 | 40 | 220 | ||
| Fat | 45 | 4 | 15 | 35 | 9 | 15 | 8 | 131 | |||
| Carbs | 45 | 2 | 55 | 55 | 29 | 55 | 60 | 301 | |||
| 4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey | Post workout whey shake | Shredded chicken thighs, carrots and white rice | Brie, fruit and walnuts and two tangerines | Redcon MRE bar | Shredded chicken thighs, carrots and white rice | Fruit smoothie; strawberry, banana, scoop of whey, water. | |||||
3/29/2024 | Protein | 35 | 25 | 50 | 20 | 50 | 45 | 25 | 5 | 255 | |
| Fat | 45 | 4 | 15 | 35 | 15 | 10 | 15 | 12 | 151 | ||
| Carbs | 45 | 2 | 55 | 55 | 40 | 45 | 30 | 50 | 322 | ||
| 4 scrambled eggs, cheese and taco sauce, 1/2 Cup oatmeal with Walnuts and half tsp honey | Post workout whey shake | Shredded chicken thighs, carrots and white rice | Brie, fruit and walnuts and two tangerines | 5oz grilled steak and white rice | Fruit smoothie with Vegan protein | Shredded thighs with Jerk mariande over white rice | Large sumo Tangerine with one small tangerine and walnts | ||||
3/30/2024 | Protein | 20 | 45 | 22 | 30 | 5 | 35 | 40 | 30 | 227 | |
| Fat | 16 | 45 | 35 | 15 | 8 | 5 | 10 | 5 | 139 | ||
| Carbs | 26 | 4 | 55 | 28 | 36 | 2 | 32 | 24 | 207 | ||
| 2 oz leftover steak, 1/4 Cup oatmeal with Walnuts and half tsp honey | 5 scrambled eggs, cheese and taco sauce | Brie, fruit and walnuts and two tangerines | Shredded thighs with Jerk mariande over white rice | 2 Tangerines and almonds | Protein shake with non fat milk | Grilled Chicken and steamed vegetables | Fruit smoothie with soy protein and water with frozen strawberries |
Weights: My back that I worked Thursday is so flipping sore right now, I might be able to push hard on TRT dose but I sure am not recovering quite as fast, in a few weeks that will change.
| Thursday | |||
| Bench press (cambered bar) | 3 | 13,15,15 | 160 |
| Bench Press Incline | 3 | 15,14,14 | 135 |
| Palms in Bicep pull down (cable) | 3 | 15 | 125 |
| Dumbell upright row | 3 | 10,10,10,9 | 80lbs |
| DIP | 2 | 27,24 | Bodyweight (213) |
| Meadows Row | 3 | 7,7,8 | 100 |
| Close Grip Landmine Row | 3 | 6 | 145 |
| Lat Pull Down Wide grip (cable) | 3 | 10 | 135 |
| Friday | |||
| Walking lunges | 4 | 30 | Bodyweight (213) |
| Front Squat | 3 | 14,15,15,12 | 85 |
| Barbell good morning(High bar) | 2 | 15 | 85 |
| Barbell Squat (cambered bar) | 3 | 20 | 225 |
| Barbell Squat (cambered bar) | 1 | 44 | 150 |
| Barbell Calf Raises | 4 | 30 | 185 |
| Barbell Hip Thrust | 4 | 16 | 185 |
| Stiff Legged Deadlift | 2 | 18,15 | 215 |
I will not have this many sets in my 5 day program, starting this week I will reduce down to 16-18 sets then cruise into a deload phase so that I am rested to start the next program and new cycle. Once I reach a point to start a new Log who do I let know to end this log? Once that's done I will create a new log for the Test/EQ/TBOL cycle.
Thank you , have a great weekend.
