My push to superheavy mistakes and all

[Elvis755]

Ok guys here’s my current diet as I’m on my second rest day with not much going on lol.

Waking
32oz water
2oz lemon juice
1tbsp acv
20g glutamine
2caps body bio elyte

Meal 1:
3 whole eggs
230ml egg whites
90g COR
15g carbs from fruit
6oz OJ
15g honey

*I’ve been adding 40g of pumpkin and 5g baking powder, blending the egg whites, 1 egg and making pancakes with 2 whole eggs on the side*

Meal 2:
168g cooked chicken breast or 99% turkey
250g cooked rice
8ml oil (evoo,avocado or coconut)
20g carbs from fruit (have been doing dates)

Meal 3:
168g cooked chicken breast or 99% lean turkey
250g cooked rice
10ml oil
20g carbs from fruit (have been doing frozen pineapple)
50g of zucchini, cuke or squash

Meal 4:
40g protein from whey
100g oats
30g honey
50g strawberries or 34g blueberries
17g nut butter

Meal 5:
168g of 93% beef or chicken thighs
250g cooked rice
100g of zucchini, squash, or cuke
8oz OJ

Intra:
100g carbs from karbolyn
20g eaas
5g glutamine
5g creatine mono

Very basic. No nutrient timing just evenly spread through the meals. Protein is very moderate. Stomach feels very tight and empty which is good but also very hungry most of the time.

 

[Spiro]

Ok guys here’s my current diet as I’m on my second rest day with not much going on lol.

Waking
32oz water
2oz lemon juice
1tbsp acv
20g glutamine
2caps body bio elyte

Meal 1:
3 whole eggs
230ml egg whites
90g COR
15g carbs from fruit
6oz OJ
15g honey

*I’ve been adding 40g of pumpkin and 5g baking powder, blending the egg whites, 1 egg and making pancakes with 2 whole eggs on the side*

Meal 2:
168g cooked chicken breast or 99% turkey
250g cooked rice
8ml oil (evoo,avocado or coconut)
20g carbs from fruit (have been doing dates)

Meal 3:
168g cooked chicken breast or 99% lean turkey
250g cooked rice
10ml oil
20g carbs from fruit (have been doing frozen pineapple)
50g of zucchini, cuke or squash

Meal 4:
40g protein from whey
100g oats
30g honey
50g strawberries or 34g blueberries
17g nut butter

Meal 5:
168g of 93% beef or chicken thighs
250g cooked rice
100g of zucchini, squash, or cuke
8oz OJ

Intra:
100g carbs from karbolyn
20g eaas
5g glutamine
5g creatine mono

Very basic. No nutrient timing just evenly spread through the meals. Protein is very moderate. Stomach feels very tight and empty which is good but also very hungry most of the time.

Do you have similar amount of fats on the training day aswell, pretty moderate amount?

 

[Elvis755]

Do you have similar amount of fats on the training day aswell, pretty moderate amount?

Everything’s the same aside from the intra coming out. Static diet

 

[Elvis755]

Couldn’t sleep so went in early and hit my upper body touch up day.

Incline hammer strength press
4x10 failure on last set
Worked up to 4 plates very slow and controlled

Low incline db press
3x12-15
75s again slow and controlled
Focusing on big stretch and contraction

Medial delt tri set
2 rounds 8-12 reps

Cable lateral raise
Cable upright row
Heavy db partial lateral raise

Arm giant set 2 tri 2 bi
Cable press down
Cable overhead extension
Rope hammer curl
Db curl

Abs foam roller crunches 3x10-15

25 min elliptical level 8

Have been experimenting with igf des from one of the sources here. 100mcg split bilaterally either bis or tris preworkout. First impression is snake oil and not worth my time or effort. Have multiple vials will likely pass the rest along. I like simplicity with drugs.

 

[CorgisOnTren]

Couldn’t sleep so went in early and hit my upper body touch up day.

Incline hammer strength press
4x10 failure on last set
Worked up to 4 plates very slow and controlled

Low incline db press
3x12-15
75s again slow and controlled
Focusing on big stretch and contraction

Medial delt tri set
2 rounds 8-12 reps

Cable lateral raise
Cable upright row
Heavy db partial lateral raise

Arm giant set 2 tri 2 bi
Cable press down
Cable overhead extension
Rope hammer curl
Db curl

Abs foam roller crunches 3x10-15

25 min elliptical level 8

Have been experimenting with igf des from one of the sources here. 100mcg split bilaterally either bis or tris preworkout. First impression is snake oil and not worth my time or effort. Have multiple vials will likely pass the rest along. I like simplicity with drugs.View attachment 233917View attachment 233918View attachment 233920View attachment 233921

Looking good boss man!

 

[Elvis755]

Some posing post push day.

Really good work out, body feels quite fresh. Getting ready for our last little vacation of the summer just my girlfriend and I. Plan to attempt key word there to disconnect from this as much as possible.

 

[Elvis755]

Hey guys. Apologize for falling off with this. Worms been slammed were down 6 people in my department for it’s been 50 hour work weeks on top of my sons activities, bodybuilding, a small amount of coaching. Has been busy to say the least.

Offseason is progressing.
279lbs fasted this morning
Weights been slow to come on I’ll go up a couple pounds and back down but it seems to finally be sticking.
PEDs have been titrated up slowly
Currently
600mg test C/week
300mg eq/week
8iu GH daily
10iu novolin N am/pm
250mcg Reta Mon/thr
6.25mg aromasin EOD

Diet is around 5600 calories daily
290g protein
850g carbs
120g fats
This is counting everything even trace macros
On rest days my intra comes out which is 150g carbs from karbolyn but everything else stays the same
2 off plan meals weekly

Appetites been really good considering the food. Still hungry for every meal which is the best it’s ever been this far into a push. I credit that to actually liking my meals.

Cardio I do 20min daily either bike fasted or elliptical post workout
10k steps

Training is 4x a week emphasis is on bringing up my chest and back thickness

No shows picked out. I look at the guys who are placing where I want to be (1st call out national level) and I feel very far behind still. But it’s about enjoying the process and all that shit. Can’t rush it

This is the best executed off season I’ve had. I didn’t explode like I did last year but I also did not get fat like I did last year and I’m in a position to keep going rather than having to reset and fix my health and gut.

I competed at 253lbs so about 27lbs up from there roughly. If anyone has questions please ask happy to answer

 

[Spiro]

View attachment 240792View attachment 240793View attachment 240794View attachment 240795View attachment 240796View attachment 240797View attachment 240798View attachment 240799View attachment 240800View attachment 240801Hey guys. Apologize for falling off with this. Worms been slammed were down 6 people in my department for it’s been 50 hour work weeks on top of my sons activities, bodybuilding, a small amount of coaching. Has been busy to say the least.

Offseason is progressing.
279lbs fasted this morning
Weights been slow to come on I’ll go up a couple pounds and back down but it seems to finally be sticking.
PEDs have been titrated up slowly
Currently
600mg test C/week
300mg eq/week
8iu GH daily
10iu novolin N am/pm
250mcg Reta Mon/thr
6.25mg aromasin EOD

Diet is around 5600 calories daily
290g protein
850g carbs
120g fats
This is counting everything even trace macros
On rest days my intra comes out which is 150g carbs from karbolyn but everything else stays the same
2 off plan meals weekly

Appetites been really good considering the food. Still hungry for every meal which is the best it’s ever been this far into a push. I credit that to actually liking my meals.

Cardio I do 20min daily either bike fasted or elliptical post workout
10k steps

Training is 4x a week emphasis is on bringing up my chest and back thickness

No shows picked out. I look at the guys who are placing where I want to be (1st call out national level) and I feel very far behind still. But it’s about enjoying the process and all that shit. Can’t rush it

This is the best executed off season I’ve had. I didn’t explode like I did last year but I also did not get fat like I did last year and I’m in a position to keep going rather than having to reset and fix my health and gut.

I competed at 253lbs so about 27lbs up from there roughly. If anyone has questions please ask happy to answer

Nice progress mate, hows the training looking like training 4xweek?

 

[Spiro]

And whats your opinion on carb cycling (training day & low carbs rest days) vs same diet ED like you have now, for staying lean and insulin sensitive, you like better same diet ED in offseason, if you tried both?

 

[Elvis755]

And whats your opinion on carb cycling (training day & low carbs rest days) vs same diet ED like you have now, for staying lean and insulin sensitive, you like better same diet ED in offseason, if you tried both?

For the training:
Day 1: hams glutes adductors
Day 2: push (chest shoulders tris)
Day 3: pull (back bis)
Day 4: quads
Day 5: upper body touch up day (back, chest, delts, arms)

So it’s a 5 day split spread over 4 days a week. I train
Sunday
Monday rest
Tuesday rest
Wed
Thr
Friday rest
Sat

So the actual days don’t change but I do on any given day changes each week. I do a compound movement in a lower rep range I did chest last night so for example I went in
Flat hammer strength press 2 working sets
4.5 pps to failure at 12
5pps to failure at 6
Incline smith
4 sets of 5 reps
1 plate, 2 plate, 2.5 plate, 3 plate
3.5 plates to failure I got 8

Cable chest fly
3x15
Rear delt dumbbell fly
4x12-15
Upright row cable
2x10
Dumbbell 6 ways
3x10
Dips
4x10
Abs


In terms of the diet when I started it I was incredibly skeptical. I had gotten “fat” and lost my appetite completely on a static diet last fall. Then I recovered and went back to carb cycling and made good progress so I attributed the carb cycling to my success.

I tried to go into it with an open mind and now several months in I’m eating the most calories that I ever have on a consistent basis, my appetite is excellent. On labs my A1c was 4.7, my fasted insulin was a 6. I have a glucometer I don’t obsess over it but yesterday morning my fasted glucose was an 87. So what it boiled down to for me I have a better coach who has made smaller increases in calories which gave my body time to assimilate them. On my end my daily routine is night and day better than it was. I haven’t missed a cardio session since I got sick last February I never fall below 10k steps. So I’ve been able to maintain glute lines now 5mon post show while eating a good amount of food.

The issue last fall I was gaining weight steadily on 4500 calories and then suddenly it was time to push and we threw in another 1000 calories I didn’t need. It was much higher in protein, I had wicked acid reflux. I laid down to go to the sleep the one night and the acid reflux was so bad I wound up throwing up tons and tons of undigested beef. That’s when I walked away and did my own thing. I don’t deal with ANY of that now, my waist has stayed tight.

To answer your question my preference and what I mainly use with people is carb cycling. At the end of the day this has proven to me that both work.

 

[Elvis755]

Post workout last night and post cardio this morning. In terms of overall volume and exercises this is the least I’ve ever done for quads but they continue to grow.

For quads I’ll do a warmup routine to get everything firing some active stretches, band work etc.

3x25 on the reverse hyper body weight only

4sets of 5 pendulum or smith squat increasing weight each set
5th set is to failure 8-10reps

3x12 sissy squat using the little floor platform that your feet slide into with the pad behind your snkles

2x15 leg extension super set with 30sec wall sits

Calves

That’s it since July and it’s the biggest my quads have been. And I’m absolutely destroyed for the entire week from that workout it’s crazy to me. I used to bang away on them for hours, at different points twice a week.

 

[bigzzz]

I have read your whole log, amazing physique and progress. Will follow!

 

[bigzzz]

What is your take on short insulin? Haven't seen you mention using any except on the last page.

 

[Elvis755]

What is your take on short insulin? Haven't seen you mention using any except on the last page.

I’ve used short insulin briefly in two scenarios. One was using humalog pre and post workout for a period of a couple months last winter. I had downsized previously to fix some health issues so I dropped from high 280s to 240. Prior to starting prep I had a short push for size where I used humalog pre and post and I did fill back out to around 270 pretty lean.

The other time was during prep I would use humalog meals 1,3,5 on high days similar I guess (have never worked with him) to Justin Harris style approach.

Ultimately I’m not for or against insulin. It’s a tool to move glucose from the blood stream. If the situation warrants enhancing that process I can see the case for using it. I was always taught that ingesting fats with insulin makes you fat, long acting insulin’s make you insulin resistant or just mask the resistance. So I think there’s a lot of myths or misunderstandings with it.

I’ve been using long acting now for a few months and my fasted insulin on labs was a 6. I use 10iu am and pm because I’m eating substantially more carbs than the human pancreas is meant to process. I’m not eating this amount of carbs to match the insulin it has taken this amount of calories to grow. I’m also eating a lot of fats.

I think there is some synergy with GH and rapid around the workout window but how much that translates into actual tissue I don’t know. Building muscle is a very slow process so maybe if you scale it back over months and years of that synergy it results in some % of additional muscle gain. I like to go into training with stable blood sugar so I don’t have to worry about going hypo etc. I’m also not someone who likes to worry about injecting shit preworkout, intraworkout. The injectible pump blends and igfs and all that stuff are just more of a hassle to me personally than they are worth.

 

[Elvis755]

Couple comparisons from 1 day out to today post workout. I miss being lean.

 

[Elvis755]

Checked in this morning 281lbs
looking at the Rhode Island championships end of May 2026 and probably Atlantic states again the following weekend.

Will wrap this push up in January most likely and start to hold there before starting prep.

Here’s some comparison pictures from my previous “high weight” September 2024. I touched 288lbs but couldn’t hold it. By December I was down to 240lbs the trash weight and inflammation melted off. Much more solid now and I’ve been able to steadily hold high 270s-low 280s for a period of time.

Appetite is still really good, hungry for every meal still.

 

[Elvis755]

After a solid push day

Traveling for a wedding this weekend, all the meals are packed so business as usual.

 

[bigzzz]

With your upper days, do you train your whole upper? So also back? Or do you prioritize a bodypart there?

 

[Elvis755]

With your upper days, do you train your whole upper? So also back? Or do you prioritize a bodypart there?

So with my day 5 it is basically my whole upper body

I’ll start with a row that hits my upper back. I’ve been using this bent of guided row machine my gym has I’ll attach a picture I’m not sure what it’s called
2 sets to failure here after warming up

3x12-15 cable flys

Side delt tri sets. 3 exercises 2 rounds like 8-12 reps
Have been doing cable laterals into y raises leaning on a bench into either cable upright rows or heavy dumbbell lateral partials

Giant set for arms 2 tricep 2 bicep exercises 2 rounds total like 8-12 reps

Then my other upper body days one is a back day with a bicep exercises at the end and the other is a push day.

 

[Spiro]

Then my other upper body days

So you have A and B of every training seassion?