Gaintrain log with help of B-Boy 2024

[Gaintrain72]

Hello everybody happy new year!!

Going to make a log here to come back to the physique i had and even further. Very much appreciate the help of @b-boy because he will be helping me with it.

This is my physique at the moment.



This is how it was 3 years ago before injury and lockdowns etc…


Food:
300p 150c 50f
Leg days (1x each week) will be:
235p 450c 30f
I will explain meal plans later.

Training:
Monday: chest triceps
Tuesday: back biceps
Wednesday: rest
Thursday: shoulders calves and traps
Friday: legs or rest
Saturday: legs or rest
Sunday rest

Cardio:
Will be 30 mins zone 2 every morning (running). And making 10.000 steps every day.

Gear:
250 test-c every week
6iu gh every day
600iu hcg every week
That’s it for now will go up higher but for now is enough i guess.

If have questions ask and will answer

 

[Oldwhitedude]

That looks like an absolutely solid plan.

Yeah would be interested to see what the meals look like.

Best of luck!

 

[Gaintrain72]

Here are meal plans:

Legs 235p 450c 30f 3010kcal
Meal 1 45p 50c 10f
5g psyllium husk
5x omega-3 5f
15g flaxseeds 5f
60g whey 45p
200g blueberries 20c
52g oats 30c

Meal 2 45p 125c 0f PRE
100g carrot
190g chicken 45p
350g rice 100c
30g honey 25c

Meal 2.5 0p 50c 0f INTRA
55g vitargo 50c

Meal 3 45p 125c 0f POST
100g protein pea’s
190g chicken 45p
350g rice 100c
30g honey 25c

Meal 4 45p 50c 10f
100g kimchi
50g avocado 10f
190g chicken 45p
175g rice 50c

Meal 5 55p 50c 10f
5g psyllium husk
20g almonds 10f
500g low fat cottage cheese 45p 20c
250ml kefir 10p 15c
200g strawberries 10c
6g honey 5c


All days except legs 300p 150c 50f 2250kcal
Meal 1 60p 20c 10f
5g psyllium husk
5x omega-3 5f
15g flaxseeds 5f
75g whey 60p
200g blueberries 20c

Meal 2 60p 0c 10f
100g carrot
20g almonds 10f
250g chicken 60p

Meal 3 60p 0c 10f
100g pea’s
50g avocado 10f
250g chicken 60p

Meal 4 60p 60c 10f PRE
100g kimchi
15g walnuts 10f
250g chicken 60p
210g rice 60c

Meal 5 60p 70c 10f POST
5g psyllium husk
11g EVOO 10f
500g low fat cottage cheese 45p 20c
250ml kefir 10p 15c
7g whey 5p
200g strawberries 10c
30g honey 25c

 

[b-boy]

Here are meal plans:

Legs 235p 450c 30f 3010kcal
Meal 1 45p 50c 10f
5g psyllium husk
5x omega-3 5f
15g flaxseeds 5f
60g whey 45p
200g blueberries 20c
52g oats 30c

Meal 2 45p 125c 0f PRE
100g carrot
190g chicken 45p
350g rice 100c
30g honey 25c

Meal 2.5 0p 50c 0f INTRA
55g vitargo 50c

Meal 3 45p 125c 0f POST
100g protein pea’s
190g chicken 45p
350g rice 100c
30g honey 25c

Meal 4 45p 50c 10f
100g kimchi
50g avocado 10f
190g chicken 45p
175g rice 50c

Meal 5 55p 50c 10f
5g psyllium husk
20g almonds 10f
500g low fat cottage cheese 45p 20c
250ml kefir 10p 15c
200g strawberries 10c
6g honey 5c


All days except legs 300p 150c 50f 2250kcal
Meal 1 60p 20c 10f
5g psyllium husk
5x omega-3 5f
15g flaxseeds 5f
75g whey 60p
200g blueberries 20c

Meal 2 60p 0c 10f
100g carrot
20g almonds 10f
250g chicken 60p

Meal 3 60p 0c 10f
100g pea’s
50g avocado 10f
250g chicken 60p

Meal 4 60p 60c 10f PRE
100g kimchi
15g walnuts 10f
250g chicken 60p
210g rice 60c

Meal 5 60p 70c 10f POST
5g psyllium husk
11g EVOO 10f
500g low fat cottage cheese 45p 20c
250ml kefir 10p 15c
7g whey 5p
200g strawberries 10c
30g honey 25c

You are one of the few people I have worked with that eats such a nutrient dense, gut healthy diet

 

[Gaintrain72]

You are one of the few people I have worked with that eats such a nutrient dense, gut healthy diet

I love the foods, and back in the days (at the picture from 3 years ago) i had to eat 6000kcals each day. Didn’t digest well and did not know anything about it. Now i did learn about it and use it and feel much better. Even with more food so i can gain more than i could 3 years ago i hope! (90-95kg) 176cm

 

[Gaintrain72]

Done for today:
4:30AM did my 30 minutes cardio before work. 10k steps, check. And i’ve just done my chest/triceps workout with 1 calf exercise:

HS chest press 6-10, 10-15
20x10
30x9
20x15

Decline smith chest press 6-10, 10-15
20x6
10x10

Incline bench press 6-10, 10-15
40x5
60x3
40x6

Pec deck 3x15
15x15
15x15
15x15

HS dips machine 6-10, 10-15
40x10
60x10
40x15

Cable pushdown 3x15
30x15
30x15
30x9

Rope pushdown 3x15
15x10
15x8
15x7

Calf hack machine 3x20
20x20
20x11
20x10

 

[Gaintrain72]

Weight check in yesterday (thursday): 80.1kg/176lbs
Did hit 10k steps and train back/biceps:

Pull ups 6-10, 10-15
0x7
0x3
0x2

BOR 6-10, 10-15
20x10
40x5
20x11

HS lat pulldown 3x15
10x15
10x15
10x16

HS low row 3x15
10x15
10x15
10x15

Straight arm pulldown 3x15
20x15
20x15
20x15

Dumbell curl 3x15
7x15
7x9
7x6

Preacher machine curl 3x15
15x5
10x6
10x5

Incline machine curl 3x15
10x5
10x5
10x5

Very sore from chest/triceps workout.
Also did running 30min yesterday morning and also did just run for 30mins.

Have a great day all

 

[Gaintrain72]

Yesterday: did train shoulders traps calves, still very sore but the show must go on lol.

Today: restday

Will check BP, RHR and BG every saturday. Thursdays will be weight check ins. Also will take pictures again next saturday.

BP 123/77
RHR 88 (a little high, i think because i feel a little sick because of the muscle soreness)
BG 4.3/77

Also will add, taking 40mg telmisartan every morning and 1000mg metformin with last meal

Have a great weekend y’all

 

[b-boy]

Yesterday: did train shoulders traps calves, still very sore but the show must go on lol.

Today: restday

Will check BP, RHR and BG every saturday. Thursdays will be weight check ins. Also will take pictures again next saturday.

BP 123/77
RHR 88 (a little high, i think because i feel a little sick because of the muscle soreness)
BG 4.3/77

Also will add, taking 40mg telmisartan every morning and 1000mg metformin with last meal

Have a great weekend y’all

Wouldn't expect your RHR to be that high especially with you running for cardio.

 

[Gaintrain72]

Wouldn't expect your RHR to be that high especially with you running for cardio.

Yes i wasn’t expecting it too, but will see what rhr is this saturday. Think it was because of soreness and stress last week.

 

[Gaintrain72]

Picture after back/biceps with good lighting

 

[b-boy]

The pic of you 3 years ago before the Injury, what gear was you running then?

 

[Gaintrain72]

500 test-e 0.6ml eod
525 deca 0.6ml eod
350 tren-a 1ml eod
6iu gh
10iu insulin post workout

The pic of you 3 years ago before the Injury, what gear was you running then?

 

[Gaintrain72]

Update last week:

Workout:
Monday: Chest/triceps
Tuesday: Back/biceps
Wednesday: rest
Thursday: Shoulders/traps/calves
Friday: Quads/hamstrings
Saturday: rest
Restday: rest

Cardio:
7x30min AM of running

Steps:
10k every day

Food:
300p 150c 50f 2250kcal (all other dags)
235p 450c 30f 3010kcal (leg days)

Supps:
Test-c 250mg ew
6iu hgh ed
600hcg ew
Metformine 500mg ed (PM)
40mg telmisartan ed (AM)

Measurements:
Weight: 81.5kg/179.3lbs
BP: 116/72
RHR: 75
BG: 5.0/90




Didn’t have any cheat meals since NY, did all my steps and cardio. Getting back stronger again in the gym, getting more reps or weight.

Will be updating like this every week with a picture every 2 weeks.

Have a great weekend y’all!

 

[b-boy]

Now on left, beginning of log on right
179lbs vs 176lbs

 

[Gaintrain72]

Good morning everybody!

Update last week:

Workout:
Sunday: rest
Monday: rest
Tuesday: rest
Wednesday: rest
Thursday: upperbody - biceps/forearms dc
Friday: lowerbody + biceps/forearms dc
Saturday: rest
Had to skip workouts monday-wednessday because of work, told them i don’t do that anymore and if it happens again i get another job
Will also go back to DC training 4 times a week 2-way: monday, tuesday, thursday & friday with the high carb leg day friday.

Cardio:
7x30min AM of running
Will change this next week because of shin plints with running. Will be like this:
Sunday 30min AM running
Monday 30min 12%incline threadmill post workout
Tuesday 30min 12%incline threadmill post workout
Wednessday 30min PM running
Thursday 30min 12%incline threadmill post workout
Friday 30min 12%incline threadmill post workout
Saturday 30min AM running

Steps:
10k every day

Food:
300p 150c 50f 2250kcal (all other dags)
235p 450c 30f 3010kcal (leg days)
Good week for food, no cheats so is going great.

Supps:
Test-c 250mg ew
6iu hgh ed
600hcg ew
Metformine 500mg ed (PM)
40mg telmisartan ed (AM)
Next week will be:
Test-c 525mg ew (150mg eod)
Primo 350mg ew (100mg eod)
6iu hgh ed
600hcg ew
Metformine 500mg ed (PM)
40mg telmisartan ed (AM)
Will add 175mg tren-a (50mg eod) when my raws are in.

Measurements:
Weight: 80.8kg/177.8lbs
BP: 119/68
RHR: 66
BG: 5.1/91

Also did bloodwork last thursday, now it’s waiting for results.

Have a great weekend everybody!

 

[Gaintrain72]

22-01-2024

Workout: UB2
HS chest press 11-15RP ES
10x10
20x5
30x8-5-3 rest pause
8x60sec extreme stretch

MP 11-20RP ES
20x10
40x5
50x8-2-1 rest pause
60sec extreme stretch

EZ bar tricep ext 15-30RP ES
5x10
10x8-4-3 rest pause
12kgx60sec extreme strech

Pull-ups 11-20RP ES
0x5
0x5-1-1 rest pause
0x30

Barbell BOR 6-9, 9-12
20x10
40x5
60x9
50x12

Cardio:
30 min 15% incline threadmill post-workout

Steps:
10376

Food:
305p 150c 50f

Weight:
81.0kg/178.2lbs

Started blast today:
525 test-c
350 primo
(175 tren-a) will add this later when raws are in.

 

[Gaintrain72]

23-01-2024

Workout: LB2
Incline machine curl 11-20RP ES
5x10
10x5
15x15-5-2 rest pause
60sec extreme stretch

Reverse cable curl 10-20SS
15x10
25x20

HS standing calve raise 10-12 0-1-5-10
40x10
50x12

Lying leg curl 15-30RP ES
20x10
30x11-6-4 rest pause
30sec extreme stretch

Barbell squat 6-10SS + 20widowmaker ES
20x10
40x5
60x3
80x10
70x13 widowmaker
60sec extreme stretch

Cardio:
30 min 15% incline threadmill post-workout

Steps:
10295

Food:
305p 150c 50f

Weight:
80.8kg/177.8lbs

 

[PhillD]

a good log.
watch
Thank you

 

[Gaintrain72]

24-01-2024

Workout:
Rest day

Cardio:
30 min PM running outside

Steps:
10495

Food:
305p 150c 50f

Weight:
82.0kg/180.4lbs