Gaintrain log with help of B-Boy 2024

[Gaintrain72]

09-02-2024

Workout:
Shoulders/traps/calves

Cardio:
40 min elliptical post workout

Food:
305p 150c 50f

Weight:
82.7kg/181.9lbs

 

[Gaintrain72]

10-02-2024

Workout:
Quads/Hams

Cardio:
40 min elliptical post workout

Food:
230p 450c 30f

Weight:
82.5kg/181.5lbs

 

[Gaintrain72]

11-02-2024

Workout:
Restday

Cardio:
40 min AM running

Steps:
10k everyday

Food:
305p 150c 50f (all other days, today)
230p 450c 30f (leg day, friday)

Supps last week:
Test-c 525mg ew (0.6ml eod)
Primo 350mg ew (0.5ml eod)
6iu hgh ed
600hcg ew
Metformine 500mg ed (PM)
40mg telmisartan ed (AM)

Measurements:
Weight: 82.2kg/180.8lbs
BP: 120/79
RHR: 65
BG: 5.0/90




Diet will change next week, macro’s will stay the same. Don’t digest almonds very well so those are out. Also wanted to up the omega-3’s to 5g epa+dha after reading some conversations of @bbxtreme and @luki7788 here on the forum.

Diet from next week:

TD/RD 305p 150c 50f
Meal 1 50p 20c 15f
5g psyllium husk
5x omega-3 5f
10ml cod liver oil 10f
60g whey 50p
200g blueberries 20c

Meal 2 50p 0c 10f
150g carrot
50g avocado 10f
200g chicken breast 50p

Meal 3 50p 0c 10f
150g peas
50g avocado 10f
200g chicken breast 50p

Meal 4 50p 40c 0f PRE
200g chicken breast 50p
140g rice 40c

Meal 5 50p 40c 0f POST
150g kimchi
150g chicken breast 35p
20g whey 15p
140g rice 40c

Meal 6 55p 50c 15f
5g psyllium husk
23g walnuts 15f
500g low-fat cottage cheese 45p 20c
250ml kefir 10p 15c
200g strawberries 10c
6g honey 5c

Legs 230p 450c 30f
Meal 1 35p 50c 15f
5g psyllium husk
5x omega-3 5f
10ml cod liver oil 10f
45g whey 35p
200g blueberries 20c
52g oats 30c

Meal 2 35p 50c 7.5f
150g carrot
37.5g avocado 7.5f
145g chicken breast 35p
175g rice 50c

Meal 3 35p 50c 7.5f
150g peas
37.5g avocado 7.5f
145g chicken breast 35p
175g rice 50c

Meal 4 35p 100c 0f PRE
145g chicken breast 45p
350g rice 100c

Meal 4.5 0p 50c 0f INTRA
55g vitargo 50c

Meal 5 35p 100c 0f POST
150g kimchi
100g chicken breast 25p
15g whey 10p
350g rice 100c

Meal 6 55p 50c 0f
5g psyllium husk
500g low-fat cottage cheese 45p 20c
250ml kefir 10p 15c
200g strawberries 10c
6g honey 5c

Also bought the odin force ebook of john meadows and will start with tomorrow. It’s push pull legs with everything hit 3x every two weeks. After this one will buy another ebook of him but don’t know which one, anyone has suggestions?

Have a great sunday!!

 

[b-boy]

Dude your doing a fantastic job! Training, nutrition, supplements.... just killing it!

 

[Gaintrain72]

Dude your doing a fantastic job! Training, nutrition, supplements.... just killing it!

Thankyou m8! Means a lot

Also can’t wait till offseason and getting huge!!

 

[bbxtreme]

11-02-2024

Workout:
Restday

Cardio:
40 min AM running

Steps:
10k everyday

Food:
305p 150c 50f (all other days, today)
230p 450c 30f (leg day, friday)

Supps last week:
Test-c 525mg ew (0.6ml eod)
Primo 350mg ew (0.5ml eod)
6iu hgh ed
600hcg ew
Metformine 500mg ed (PM)
40mg telmisartan ed (AM)

Measurements:
Weight: 82.2kg/180.8lbs
BP: 120/79
RHR: 65
BG: 5.0/90

View attachment 192282
View attachment 192283

Diet will change next week, macro’s will stay the same. Don’t digest almonds very well so those are out. Also wanted to up the omega-3’s to 5g epa+dha after reading some conversations of @bbxtreme and @luki7788 here on the forum.

Diet from next week:

TD/RD 305p 150c 50f
Meal 1 50p 20c 15f
5g psyllium husk
5x omega-3 5f
10ml cod liver oil 10f
60g whey 50p
200g blueberries 20c

Meal 2 50p 0c 10f
150g carrot
50g avocado 10f
200g chicken breast 50p

Meal 3 50p 0c 10f
150g peas
50g avocado 10f
200g chicken breast 50p

Meal 4 50p 40c 0f PRE
200g chicken breast 50p
140g rice 40c

Meal 5 50p 40c 0f POST
150g kimchi
150g chicken breast 35p
20g whey 15p
140g rice 40c

Meal 6 55p 50c 15f
5g psyllium husk
23g walnuts 15f
500g low-fat cottage cheese 45p 20c
250ml kefir 10p 15c
200g strawberries 10c
6g honey 5c

Legs 230p 450c 30f
Meal 1 35p 50c 15f
5g psyllium husk
5x omega-3 5f
10ml cod liver oil 10f
45g whey 35p
200g blueberries 20c
52g oats 30c

Meal 2 35p 50c 7.5f
150g carrot
37.5g avocado 7.5f
145g chicken breast 35p
175g rice 50c

Meal 3 35p 50c 7.5f
150g peas
37.5g avocado 7.5f
145g chicken breast 35p
175g rice 50c

Meal 4 35p 100c 0f PRE
145g chicken breast 45p
350g rice 100c

Meal 4.5 0p 50c 0f INTRA
55g vitargo 50c

Meal 5 35p 100c 0f POST
150g kimchi
100g chicken breast 25p
15g whey 10p
350g rice 100c

Meal 6 55p 50c 0f
5g psyllium husk
500g low-fat cottage cheese 45p 20c
250ml kefir 10p 15c
200g strawberries 10c
6g honey 5c

Also bought the odin force ebook of john meadows and will start with tomorrow. It’s push pull legs with everything hit 3x every two weeks. After this one will buy another ebook of him but don’t know which one, anyone has suggestions?

Have a great sunday!!

You are the real deal man!! I can’t get over how amazing your diet is and how you rotate a variety of fiber based fruits, veggies and GI support items. Very impressive and smart on the omega-3’s.

Your legs are coming up and in nicely- this type of progress is what it’s about. Way to go man!

 

[Gaintrain72]

You are the real deal man!! I can’t get over how amazing your diet is and how you rotate a variety of fiber based fruits, veggies and GI support items. Very impressive and smart on the omega-3’s.

Your legs are coming up and in nicely- this type of progress is what it’s about. Way to go man!

Thankyou buddy! Appreciatie it! I really feel better with this digestive based diet, before if i ate some crap i also felt like crap so i like it this way

 

[gauge22-v2]

Nice progress.

Are you tracking basic skin folds?

 

[Gaintrain72]

Nice progress.

Are you tracking basic skin folds?

Thankyou!
No not tracking but i can measure if you or someone wants to know?

 

[Gaintrain72]

12-02-2024

Workout:
Rest

Cardio:
40 min running PM

Food:
305p 150c 50f

Weight:
82.3kg/181.1lbs

 

[Gaintrain72]

13-02-2024

Workout:
Legs

Cardio:
40 min elliptical post workout

Food:
305p 150c 50f

Weight:
82.4kg/181.3lbs

 

[PhillD]

25-01-2024

Workout:
Shoulders/traps/calves
Talker with b-boy, back to old split, needed more volume and will add sets over time.

Cardio:
30 min PM running threadmill
I really suffer from shin splints so I will be doing cycling cardio in the near future.

Steps:
11700

Food:
305p 150c 50f

Weight:
82.5kg/181.5lbs

Are 30 minutes of cardio included in the step count?

 

[Gaintrain72]

Are 30 minutes of cardio included in the step count?

No, step count is all steps without cardio. Like steps at work, walking outside with the dogs.

 

[Gaintrain72]

14-02-2024

Workout:
Push

Cardio:
40 min elliptical post workout

Food:
305p 150c 50f

Weight:
82.2kg/180.8lbs

 

[Gaintrain72]

15-02-2024

Workout:
Rest

Cardio:
40 min PM running

Food:
305p 150c 50f

Weight:
81.5kg/179.3lbs

 

[Gaintrain72]

16-02-2024

Workout:
Pull

Cardio:
40 min post workout elliptical

Food:
305p 150c 50f

Weight:
81.4kg/179.1lbs

 

[Gaintrain72]

17-02-2024

Workout:
Rest

Cardio:
40 min AM running

Steps:
10k everyday

Food:
305p 150c 50f (all other days)
230p 450c 30f (leg day)

Supps last week:
Test-c 525mg ew (0.6ml eod)
Primo 350mg ew (0.5ml eod)
6iu hgh ed
600hcg ew
Metformine 500mg ed (PM)
40mg telmisartan ed (AM)

Measurements:
Weight: 81.5kg/
BP: 116/79
RHR: 65
BG: 5.0/90

 

[SAVAGEPMHNP]

Looking great brother!

 

[Tomgrass]

You are progressing a lot! Great job.

 

[b-boy]

You are progressing a lot! Great job.

Man this motherfucker is WORKING! he is one of the reasons I do this shit free of charge, I just like to see what people are made off... are they grinders or are they soft as kitten fur. This man is a fucking GRINDER I LOVE IT!