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NOVA PHARM LOG! Follow my journey.....

88shots

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How you feeling mentally bud motivation still there?
Some days are better than others.I am not stopping either way until I reach my goal.Once I do that I want to see where I stand Muscle wise than I am going to start building.I am learning about my body more and more every day.This is a journey for me.I am gaining more of a mind muscle connection.I am not trying to ego lift but focus on form.I work with people who are in recovery and form a bond with some of them and they go back out.Some come back and others pass away.I am trying right now to not form any kind of emotional attachment to these people.It's too hard when they pass away.
 

88shots

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Week 5 day 2

I starting taking ephedrine so I got way more energy which is helpful.Today I did cardio 30 minutes shooting some hoops with a friend.One on one is a good workout.

Meals

1) top round steak asparagus leafy greens with olive oil poured on top as dressing omega 3 fish oil
2) shrimp broccoli spinach stir fry cooked in water walnuts and almonds omega 3 fish oil
3) 98% lean ground chicken chia seeds flax seeds omega 3 oil

No lift whole body still sore from full body and leg day the last 2 days.
 

88shots

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Week 5 day 3

The ephedrine is working well.My appetite is gone again.Eating is a chore again.I am sure the ephedrine is making matters worse in that area but I don't feel as tired as I did.

Took the dog for a walk for 35mins.

Lost someone I consider close to me a few days ago so that is weighing on me.

This is going to be a long road.It is a battle against my mind.

Each meal I make sure I have high epa/dha omega 3 with it and I use lite salt and pink sea salt on top.I don't eat salmon or any other fish.I do like shellfidh though.

Meal 1 - very lean ground beef macadamia nut oil walnuts
Meal 2- shrimp isoflex leafy greens brussels sprouts broccoli olive oil dressing
Meal 3 - 98% lean ground turkey almonds olive oil

lift

chest should tricep

incline barbell press 225 3 sets 8 reps (weak today)
flat dumbbell press 100 110 110 8-6-failure 3 sets
rope pushdown 140 150 160 until failure 3 sets
shoulder press standing dumbbell 80 85 85 8 6 failure 3 sets
seated lateral raises 30 pounds 3 sets until failure
 

88shots

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week 5 day 4

I was off work today so I did meal prep cooked a bunch of meat so I had it ready for the week.I took a walk for 30mins by myself the dog wouldn't go,it was hot out.

I did some time today reflecting on my goal and I have to keep teaching my self that weak moments are never times to give in.I will not give in.I need to be mentally strong.

Very sore today.Taken me longer to recover while on keto so I didn't push it.I am feeling better cutting the sat fat out of my diet or its the ephedrine.

Meal 1 stir fry cooked in water lean turkey breast mixed vegtables with macadamia nut oil and 1/2 serving of cashews full serving almonds
Meal 2 salad lean ground beef leafy greens spinach with olive oil dressing
meal 3 shirataki noodles shrimp asparagus with walnuts and walden farms honey mustard dressing
meal 4 isoflex shake with powdered PB
 

88shots

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Week 5 day 5

The fat is coming off.The mirror I can see a difference and I know my bodyfat is going down.The ephedrine was just what I needed for extra boost.It is helping a lot as my glycogen is pretty much gone.My sex drive is gone and I see can't figure this one out.I am not worried about it right now though.I have a goal and nothing getting in the way.We had a nice little service if you want to call it that for my friend who passed away.He really had no one so it was nice to see a bunch of people who didn't really know him in recovery show up.

Meal 1 Big piece of salmon (hated it but ate it) a little macadamia nut oil on top
Meal 2 boneless skinless chicken breast almonds walnuts (dipped the chicken in 10 calorie BBQ sauce)
Meal 3 salad lean turkey breast spinach broccoli cucumber olive oil and walden farms honey mustard dressing

I am trying new things to see what works best for me.Day 7 will HIIT on treadmil with intervals.

Lift
back bicep

barbell curls 100 110 110 3 sets until failure
smith machine rack deadlifts 275 for 10-12 reps really finding mind muscle connection (loved them.It didn't mess with my lower back.huge plus) 4 sets
wide grip pullups with 45 pound plate 4 sets until failure
preacher curls 70 75 80 70 12-10-8-until failure
 

88shots

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Week 5 day 6

Very sore today.I am not recovering as well as I do with carbs.I hope as I get fat adapted this changes.Day 7 HIIT intervals pics coming.I am changing it up.Not the diet but the lift/cardio.

4 days a week Lift
3 days a week HIIT cardio

I rushed around today i only able to get 2 meals in.Update photo coming Day 1 of week 6.

Meal 1 top round steak broccoli walnuts almonds
Meal 2 isoflex lean chicken olive and macadamia nut oil on top

I walked the dog for 40min.Slow walk.

No lift.
 

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88shots

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Been going through a lot with the death of my friend.I will post my updates for the last 2 days later today.
 

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Week 5 day 7

Been battling some depression the last few days.I haven't made that an excuse to stop my journey to 6%.I have been following the diet and lifting and did my hiit.

Meals 1 very lean ground beef celery asparagus almonds olive oil on top of the ground beef
meal 2 shrimp isoflex shake mixed with all natural PB
meal 3 salad cucumber celery leafy greens spinach lean ground chicken walnuts macadamia nut oil as dressing

Lift should chest tricep

should press machine front grip 3 sets side grip 3 sets 160 170 180 until failure
Incline dubbell press 90 95 100 3 sets 8 6 4 reps
flat dumbbel press 90 95 100 15 10 8 reps 3 sets
skullcrushers dumbbell 40 45 50 3 sets until failure
rope pushdown single pulley 60 70 80 3 sets until failure
 

88shots

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week 6 day 1

Updated pics above.still feeling down but its getting better.

My energy is getting very low again even with the ephedrine.I may switch to clen.I need something to keep me going and hardcore stims are out of the question.I need to pick up some clen.

Meal 1 lean ground beef cashews ghee on top of the ground beef
meal 2 shrimp and lean ground turkey salad with walden farms honey dressing and olive oil mixed together
Meal 3 isoflex shake blended with almond nut butter

no lift
 

88shots

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week 6 day 2

Feeling better.Energy is very low again.My weight is down to 200.8.The fat is coming off.

Meal 1 lean turkey meatballs cooked in ghee almonds spinach
meal 2 big fatty steak broccoli and asparagus
meal 3 shrimp lean ground turkey salad with olive oil on top

biceps triceps

dumbell curls 50 55 55 3 sets until failure
incline seated curls 45 45 45 until failure
pull ups 45 pound weight 8 8 4
overhead rope extensions 130 140 150 12 reps
dumbbell skull crushers 45 45 50 until failure
 

88shots

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week 6 day 3

Bring my fats up protein down way too tired.The fat is coming off so thats the goal.

meal 1 salad mct oil and olive oil dressing top round steak
meal 2 chicken wings baked broccoli (damn they were good)
meal 3 80/20 ground beef spinach cooked in coconut oil
meal 4 isoflex shake almonds

30min hiit training 5 min warm up and 5 min cooldown so 20minutes high intensity

no lift
 

88shots

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week 6 day 4

I lowered my protein an increased my fats and feeling much better.

meal 1 80/20 ground beef with mayo and mustard and used two big shreds of lettuce as a hamburger bun
meal 2 almonds mozz cheese salad with shrimp and olive oil dressing
meal 3 isoflex shake with mct powder mixed in

I hit back traps i was going to go legs but did hiit training day before so give legs extra recovery

deadlift 225 225 315 315 275 225 225-- 7 sets had a huge pump in my back
dumbbell shrugs 100 100 100 until failure 3 sets
lat pull down reg grip 160 170 170 -12 10 10 reps 3 sets
one arm dumbbell row 110 110 100 90 4 sets first 2 10 reps last 2 until failure
 

88shots

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week 6 day 5

I am learning we are not robots.I am trying to get that robot mentality out of my head if I miss a workout or a meal i am doomed.Ths is a journey.I had a headache the whole day took off work and did nothing but sleep.I ate nothing the whole day so rather than a failed day it was a 24 hour recovery fast.
 

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update pics coming day 1 week 7.I am all over the place in terms of weight.The mirror and the me squeezing my fat and seeing new muscles I know I am going in the right direction.I could jump on DNP and was strongly considering it but I am going to do this the slow and steady way..
 

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