Approved Log 2024 Para Pharma Testosterone Primobolan Equipoise Tbol Contest Prep Log
- Thread starter Noah Wixx
- Start date
great update broTuesday January 16 2024
This update will be for what I accomplished onnthe gym on sunday. I typically take off monday/tuesday for my rest days. I got some grocery shopping I will be doing today so I can set my meal prep up for the week.
I was thinking I want some fun and variety in the diet so I will be trying my hand at switching up food choices 1-2 times a week so it does not get stale. I don't want to be boring and eat the same stuff for 16 weeks, can i do it yes do I want the variety yes, so I got a few days of higher carbs mixing up the fat content etc.
Meals will be 4-5 a day spread out throughout the day, I might actually make some breakfast type meals as well switch it up and have some fun in the kitchen for once.
I also found a recipe I am gonna try for egg fried rice healthy version, sounds tasty so we will make that later this week.
This is the meals I will be prepping tonight for wednesday going primarily with avocado for good healthy fats
Total breakdown
Calories 2346
Protein 261g
Carbs 154g
Fats 95g
Meal 1
8oz chicken (Grilled)
3/4 cup broccoli
1 cup spinach
1 cup sweet potato
1/4 cup chopped onions
Macros:
Cal 460
Carb 34g
Fat 12g
Pro 50g
Meal 2
2 carb balance wrap (whole wheat)
8 oz ground turkey
1/4 chopped onion
2 tbs Cilantro
1/4 chopped tomato
1/4 chopped spinach
Macros:
Cal 451
Carb 29g
Fat 21g
Pro 53g
Meal 3
1 cup veg mix (carrots, peas, beans, edamame)
8 oz chicken breast
1/2 cup peppers
1/4 Hass avocado
1/4 chopped onions
Macros:
Cal 475
Carb 26g
Fat 18g
Pro 53g
Meal 4
6 oz salmon
1 boiled eggs
1/2 tomato
2 cup mixed greens
1/2 lemon (squeezed)
1/4 onion
1/4 Hass avocado
Macros:
Cal 493
Carb 26g
Fat 22g
Pro 46g
Meal 5
2 Carb balance wrap (spinach)
1/2 cup Spinach
8 oz chicken
1/2 tomato
1/4 Hass avocado
1/4 cup chopped onions
Macros:
Cal 498
Carb 46g
Fat 22g
Pro 59g
Other than that update trying my hand at staying warm, as this time a year it's brutally cold, today it says -3 the real feel is -25 degrees out lol, welcome into my life in the Midwest lol.
Roads are still pure ice throughout the entire city, highways are clear they did a good job with those, city streets awful as usual this time of year.
Sunday workout went like this
Chest/Cardio
Pec Deck
4x25@125lbs
Cable Flys ( two different variations)
4x25@20lbs
4x25@20lbs
Incline DB Press
4x25@45lbs
Chest DB Isolation Movements
3x15@20lbs
3x15@20lbs
3x15@25lbs
Cardio
Incline 6.5
Speed 3.3
Duration 40 minutes
Miles 2.60
calories burned 300
Cardio
Incline 6.5
speed 3.5
Duration 65 minutes
miles 3.68
Calories burned 515
Total miles today 6.28
Total calories burned 815
Cardio was split up one session before work and another session after work, honestly I didn't think I would push it like I did, apparently I just can't help myself, I did 40 minutes in the afternoon and 65 minutes after work at night.
Wixx
Thursday January 18 2024
I am happy letting everyone know I started out at 222lbs and I am currently down some weight and current weight is 218.9lbs
I will also be including wednesdays workout in this log post today.
Understanding the road I am on and my journey I feel it is important I take the right precautions and steps along the way, with that said I just got out of the hospital and got done with my echocardiogram.
Nothing is wrong that lead me getting one done, I just felt before I get into this long term with ped usage I need a baseline established with my heart.
The ladies doing the echo said I had a beautiful heart and some of the easiest and best images they had ever seen and able to get during the echo.
I am not sure when I will get the results but they will call me and when I see what they say I will definitely update the log.
Hopefully it's a good sign the ladies kept saying how good my heart looked with ebeey imagine and all sides, also I guess as we age and muscles in the heart get in the way, there is one part you typically can't see on adults only on kids with echos, with my heart you could see it perfectly, thought that was kind of neat.
I am a firm believer not only for myself but also the community that I show how you can do this properly, I know some barely get bloods done or echos or anything that could be beneficial for long term health.
I get bloods multiple times a year plus constantly do cardio 5 days a week and eat as clean as possible. I felt it was beneficial doing this echo for the community and do my log a little different and include my Healthcare procedures and adventures along the way.
I want to try and be indepth and give everyone a window into all aspects of my journey trying to reach the stage.
Enjoy the update everyone!
Wixx
Biceps/Triceps/Cardio
Standing DB Curl
2x20@15lbs
1x15@20lbs
1x15@25lbs
1x10@30lbs
Standing DB Side Curl
2x15@20lbs
1x15@25lbs
1x12@30lbs
Standing DB Hammer Curl
1x30@20lbs
1x20@15lbs
Barbell Curl
1x50@30lbs
Single Arm Cable Curl
5x10@25lbs
Triceps
Cable Tricep Push-Down
1x50@25lbs
1x30@30lbs
1x15@35lbs
1x12@40lbs
1x8@100lbs
Cable Tricep Narrow Grip Push-Down
1x50@25lbs
1x30@30lbs
1x20@35lbs
1x15@40lbs
Cable Rope Push-Down
1x50@35lbs
Tricep Machine Press
3x15@220lbs
Tricep Extension Machine
1x50@140lbs
2x20@170lbs
Cardio
Treadmill
Duration 60 minutes
Incline 8.5
Speed 3.4
Distance 3.30 miles
Calories burned 530
I am happy letting everyone know I started out at 222lbs and I am currently down some weight and current weight is 218.9lbs
I will also be including wednesdays workout in this log post today.
Understanding the road I am on and my journey I feel it is important I take the right precautions and steps along the way, with that said I just got out of the hospital and got done with my echocardiogram.
Nothing is wrong that lead me getting one done, I just felt before I get into this long term with ped usage I need a baseline established with my heart.
The ladies doing the echo said I had a beautiful heart and some of the easiest and best images they had ever seen and able to get during the echo.
I am not sure when I will get the results but they will call me and when I see what they say I will definitely update the log.
Hopefully it's a good sign the ladies kept saying how good my heart looked with ebeey imagine and all sides, also I guess as we age and muscles in the heart get in the way, there is one part you typically can't see on adults only on kids with echos, with my heart you could see it perfectly, thought that was kind of neat.
I am a firm believer not only for myself but also the community that I show how you can do this properly, I know some barely get bloods done or echos or anything that could be beneficial for long term health.
I get bloods multiple times a year plus constantly do cardio 5 days a week and eat as clean as possible. I felt it was beneficial doing this echo for the community and do my log a little different and include my Healthcare procedures and adventures along the way.
I want to try and be indepth and give everyone a window into all aspects of my journey trying to reach the stage.
Enjoy the update everyone!
Wixx
Biceps/Triceps/Cardio
Standing DB Curl
2x20@15lbs
1x15@20lbs
1x15@25lbs
1x10@30lbs
Standing DB Side Curl
2x15@20lbs
1x15@25lbs
1x12@30lbs
Standing DB Hammer Curl
1x30@20lbs
1x20@15lbs
Barbell Curl
1x50@30lbs
Single Arm Cable Curl
5x10@25lbs
Triceps
Cable Tricep Push-Down
1x50@25lbs
1x30@30lbs
1x15@35lbs
1x12@40lbs
1x8@100lbs
Cable Tricep Narrow Grip Push-Down
1x50@25lbs
1x30@30lbs
1x20@35lbs
1x15@40lbs
Cable Rope Push-Down
1x50@35lbs
Tricep Machine Press
3x15@220lbs
Tricep Extension Machine
1x50@140lbs
2x20@170lbs
Cardio
Treadmill
Duration 60 minutes
Incline 8.5
Speed 3.4
Distance 3.30 miles
Calories burned 530
Great progress so far man.
You’re going to make leaps and bounds
Friday January 19 2024
Today I checked the scales at the gym again just out of curiosity, when I started this new log I was weighing in at 222lbs. I currently am now 217lbs down 5lbs so far which is a much bigger number than people think when you look at an actual model of fat in the doctors office, you quickly realize that's a good starting chunk I knocked off so far.
Tonight I did things a little different, I decided I was gonna make myself two mini pizzas at home making up the bulk of my calories today, it's fine because I ate one meal all day today, worked then went and trained, I used tukery pepperoni 1/4 cup chz each pizza and 1/3 cup tomatoe sauce each pizza and 16 tukery pepperoni each pizza, these are all the recommended serving sizes of each ingredient.
That felt good earning those after my workout and my final meal of the night, all in all delts and traps along with cardio went excellent.
I am still currently on just my 150mg a week dose of trt, im holding off untill I hit a certain weight so I can maximize my results and not waste the potential of my cycle as it's going to be a damn good one.
Diet today went like this ( an before anyone says it, yeah I know protein came in lower than I typically have, the other aspects came in nicely, had a few 2 many almonds tonight, had I not enjoyed 64 almonds I could have put another meal in, anyway I'm not concerned because everything is working out nicely!
Sometimes you need to treat yourself within reason as long as you earn it and I definitely did.
Meal One
4.6oz chicken
6.0oz thin cut beef
12.0oz broccoli
Calories 785
Protein 95.63g
Carbs 22.59g
Fat 30.09g
Fiber 8.8g
Sugar 5.78g
Snack Almonds
Calories 450
Protein 18g
Carbs 15g
Fat 45g
Fiber 9g
Sugar 6g
Meal Two
Mini Pizzas ( made at home)
Calories 1020
Protein 54g
Carbs 135g
Fat 29g
Fiber 4g
Sugar 6g
Total Calories 2315
Total Protein 167.63g
Total Carbs 172.59g
Total Fat 104.09g
Total Fiber 21.8g
Total Sugar 17.78g
Eating 2630 calories a day would net a 0.5lb weight loss a week.
Eating 2370 calories would net a 1lb a week weight loss, for anyone following I stick around the 2300 Total calorie mark each day with some days a little higher some a little lower, trying a diet that is flexible and let's me adjust my marcos up and down as I see fit, so far it's working and I enjoy it alot. I stick mainly with clean quality foods and 1 cheat meal tossed in once a week.
Enjoy the update everyone
Wixx
Training for friday January 19 2024
Delts/Traps/Cardio
Seated DB side raise
1X20@20lbs
1x20@25lbs
1x10@30lbs
1x15@35lbs
Seated DB front raise
1x20@20lbs
1x20@25lbs
1x10@30lbs
1x15@35lbs
Seated rear DB fly
1x20@20lbs
1x20@25lbs
1x10@30lbs
1x12@35lbs
Smith Machine shoulder shurgs ( close grip & wide grip)
2X30@175lbs
3x10@225lbs
2X40@155lbs
1x30@135lbs
Bench bodyweight Dips
2x25@217lbs
Dips bodyweight utilizing dip bar
1x50@217lbs at 45reps I started struggling and really had to dig deep getting those last 5 reps I almost failed it, I wasn't gonna be denied and I got it done.
I lost track of time and realized gym closed in 35 minutes so we busted tail as much as we could for 30 minutes On cardio.
Cardio
Incline 11.0
Duration 30 minutes
Speed 3.5
Miles 1.70
Calories burned 305
Today I checked the scales at the gym again just out of curiosity, when I started this new log I was weighing in at 222lbs. I currently am now 217lbs down 5lbs so far which is a much bigger number than people think when you look at an actual model of fat in the doctors office, you quickly realize that's a good starting chunk I knocked off so far.
Tonight I did things a little different, I decided I was gonna make myself two mini pizzas at home making up the bulk of my calories today, it's fine because I ate one meal all day today, worked then went and trained, I used tukery pepperoni 1/4 cup chz each pizza and 1/3 cup tomatoe sauce each pizza and 16 tukery pepperoni each pizza, these are all the recommended serving sizes of each ingredient.
That felt good earning those after my workout and my final meal of the night, all in all delts and traps along with cardio went excellent.
I am still currently on just my 150mg a week dose of trt, im holding off untill I hit a certain weight so I can maximize my results and not waste the potential of my cycle as it's going to be a damn good one.
Diet today went like this ( an before anyone says it, yeah I know protein came in lower than I typically have, the other aspects came in nicely, had a few 2 many almonds tonight, had I not enjoyed 64 almonds I could have put another meal in, anyway I'm not concerned because everything is working out nicely!
Sometimes you need to treat yourself within reason as long as you earn it and I definitely did.
Meal One
4.6oz chicken
6.0oz thin cut beef
12.0oz broccoli
Calories 785
Protein 95.63g
Carbs 22.59g
Fat 30.09g
Fiber 8.8g
Sugar 5.78g
Snack Almonds
Calories 450
Protein 18g
Carbs 15g
Fat 45g
Fiber 9g
Sugar 6g
Meal Two
Mini Pizzas ( made at home)
Calories 1020
Protein 54g
Carbs 135g
Fat 29g
Fiber 4g
Sugar 6g
Total Calories 2315
Total Protein 167.63g
Total Carbs 172.59g
Total Fat 104.09g
Total Fiber 21.8g
Total Sugar 17.78g
Eating 2630 calories a day would net a 0.5lb weight loss a week.
Eating 2370 calories would net a 1lb a week weight loss, for anyone following I stick around the 2300 Total calorie mark each day with some days a little higher some a little lower, trying a diet that is flexible and let's me adjust my marcos up and down as I see fit, so far it's working and I enjoy it alot. I stick mainly with clean quality foods and 1 cheat meal tossed in once a week.
Enjoy the update everyone
Wixx
Training for friday January 19 2024
Delts/Traps/Cardio
Seated DB side raise
1X20@20lbs
1x20@25lbs
1x10@30lbs
1x15@35lbs
Seated DB front raise
1x20@20lbs
1x20@25lbs
1x10@30lbs
1x15@35lbs
Seated rear DB fly
1x20@20lbs
1x20@25lbs
1x10@30lbs
1x12@35lbs
Smith Machine shoulder shurgs ( close grip & wide grip)
2X30@175lbs
3x10@225lbs
2X40@155lbs
1x30@135lbs
Bench bodyweight Dips
2x25@217lbs
Dips bodyweight utilizing dip bar
1x50@217lbs at 45reps I started struggling and really had to dig deep getting those last 5 reps I almost failed it, I wasn't gonna be denied and I got it done.
I lost track of time and realized gym closed in 35 minutes so we busted tail as much as we could for 30 minutes On cardio.
Cardio
Incline 11.0
Duration 30 minutes
Speed 3.5
Miles 1.70
Calories burned 305
Saturday January 20 2024
Someone called into work sick today, got the phone call for my assistance shortly after I started my workout, I did what I could today in the short time I had.
I also had to do a hodge podge of movements today because for some reason everyone now likes working out on saturdays and crowding the gym and equipment.
Either way we find a way and we get it done with what we can do, a workout is better than no workout is how I view it.
Enjoy the update everyone!
Wixx
Back
Cable row
4x25@115lbs
Smith Machine Upright row
Overhand grip 2x25@175lbs
Underhand grip 5x10@175lbs
Seated Machine row
3x25@150lbs
Lat pulldown
4x15@150lbs
DB row
1x35@35lbs
Someone called into work sick today, got the phone call for my assistance shortly after I started my workout, I did what I could today in the short time I had.
I also had to do a hodge podge of movements today because for some reason everyone now likes working out on saturdays and crowding the gym and equipment.
Either way we find a way and we get it done with what we can do, a workout is better than no workout is how I view it.
Enjoy the update everyone!
Wixx
Back
Cable row
4x25@115lbs
Smith Machine Upright row
Overhand grip 2x25@175lbs
Underhand grip 5x10@175lbs
Seated Machine row
3x25@150lbs
Lat pulldown
4x15@150lbs
DB row
1x35@35lbs
APPROVED LOG
nice job you juggle both work and your training
That para pharma gear is on point
Sunday January 21 2024
Hello everyone hope you all are doing well
everything seems like it is finally falling in place with progression.
I jumped on the scale again tonight just for fun and I weigh in at 215.8lbs I am officially down a little over 6lbs so far.
Training is ramping up and overall while I am tired as I'm constantly pushing I am finding ways at forcing adaptation in the gym.
Diet so far today 4 boiled eggs, 250g of lean ground turkey with 100g of green beans and one t-bone steak as well as one protein shake. I will also have one apple and one orange for a snack.
Training went excellent tonight a day overall very successful. Utilized a 6lb and 10lb medicine ball for Bodyweight Dips tonight just so I can add some better resistance just squeezed and held it between the knees during my sets of Dips. I need 2 buy an attachment so I can put weights on while doing dips)
Enjoy the update eveeyone!
Wixx
Chest/Cardio
Cable Flys
1x20@20lbs
1x20@25lbs
1x15@30lbs
1x15@35lbs
1x12@40lbs
Incline DB Press
1x25@55lbs
1x20@50lbs
1x15@45lbs
1x15@40lbs
1x12@35lbs
1x20@30lbs
Pec Deck
1x20@160lbs
1x20@155lbs
1x15@145lbs
1x15@135lbs
1x30@105lbs
Dips ( Bodyweight 215lbs + medicine ball 6lb & 10lb weights)
6X12
1x20
Isolation Movement with DB
5x15@20lbs
Cardio
Incline 11.5
Speed 3.3
Duration 60 minutes
Miles walked 3.18
Calories burned 600
Hello everyone hope you all are doing well
everything seems like it is finally falling in place with progression.I jumped on the scale again tonight just for fun and I weigh in at 215.8lbs I am officially down a little over 6lbs so far.
Training is ramping up and overall while I am tired as I'm constantly pushing I am finding ways at forcing adaptation in the gym.
Diet so far today 4 boiled eggs, 250g of lean ground turkey with 100g of green beans and one t-bone steak as well as one protein shake. I will also have one apple and one orange for a snack.
Training went excellent tonight a day overall very successful. Utilized a 6lb and 10lb medicine ball for Bodyweight Dips tonight just so I can add some better resistance just squeezed and held it between the knees during my sets of Dips. I need 2 buy an attachment so I can put weights on while doing dips)
Enjoy the update eveeyone!
Wixx
Chest/Cardio
Cable Flys
1x20@20lbs
1x20@25lbs
1x15@30lbs
1x15@35lbs
1x12@40lbs
Incline DB Press
1x25@55lbs
1x20@50lbs
1x15@45lbs
1x15@40lbs
1x12@35lbs
1x20@30lbs
Pec Deck
1x20@160lbs
1x20@155lbs
1x15@145lbs
1x15@135lbs
1x30@105lbs
Dips ( Bodyweight 215lbs + medicine ball 6lb & 10lb weights)
6X12
1x20
Isolation Movement with DB
5x15@20lbs
Cardio
Incline 11.5
Speed 3.3
Duration 60 minutes
Miles walked 3.18
Calories burned 600
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