Opening a log for improvement

[FrenchToastKing]

Hello, my brothers in iron!
I wanted to create a log so that I can see that I'm doing something meaningful and not just lollygagging in the gym. Plus there's always room for improvement. I've been training for 5 years but it's been only 2 years since I took training and diet serious.

Stats-
175 cm
207 lbs

Macro split- 170P, 120C, 46F

Currently I'm cutting down to 190 or even down to 180 before I begin a solid mass building blast with Test and NPP. Just thinking about this cycle turns me on so much but until then, there's work to be done.

Compounds being used right now- None.
Compounds used previously- Test, Cardarine

I'm open to criticism on my training and diet. And please do explain the reason for it as it'll be immensely helpful.

 

[FrenchToastKing]

5/28/2025

Day started off strong with 250G airfried chicken breast, 200G rice. Decided to wash it down with 150ml coffee. I like milk in mine.

Workout-
Stiff legged deadlifts- 20,20,20
Seated calf raises- 15,15,15
Seated DB press- 15,13
Superset
Cable facepulls- 30,30
Cable lateral raises- 15,15
BB Shrugs- 20,20

This is the first week of third mesocycle. On first meso, I focused chest and back. Arms and delts were prioritized on 2nd mesocycle and for this one I'm doing full body.

Came home and found a box of sweets lying around and the temptation took over and I ended up having like 2 pieces of it. But it was before workout so I guess that can be preworkout?

That's what I'm telling myself to prevent the guilt from consuming me.

Have a good one brothers!

 

[Ryu82]

1500-1600 cals is pretty low man.

From my perspective your protein is a little low and your carbs are way to low.

What is your bodyfat sitting around % wise?

Any Cardio? Training days per week? Biomarkers all looking good? (Thyroid etc)

Just looking for more info as Im sure others will also request.

 

[FrenchToastKing]

From my perspective your protein is a little low and your carbs are way to low.

Yeah. I've been thinking the same. Guess I crushed my metabolism by dieting down from 235 all the way down to 207.

What is your bodyfat sitting around % wise?

25% according to the last inbody scan I took.

Any Cardio? Training days per week? Biomarkers all looking good? (Thyroid etc)

No cardio as of now. But I took a swimming membership starting June 1st. I was already in the swim team from grade 6 to high school. So I got some pretty good basics there.
But as of right now, there's no cardio which is part of the reason I pushed my calories this low.

Biomarkers look good. Yes. Checked out thyroid profile. Did a full bloodwork when I got off my last cycle (after pct obviously).

 

[FrenchToastKing]

Incline DB press- 15,10
Superset
Cable flys 15,13
Flat DB press- 8, 7
Wide grip flat BB press- 13,10
Cable Lateral raises- 15,15,15
Bent over BB row- 15,15

 

[FrenchToastKing]

Cheat day !

Went in for a early workout today. Empty gym.

Cable overhead tricep extn- 23,23
Superset
Cable tricep pushdowns- 20,16
BB press- 10,8

Flat DB press- 12,8
DB curl- 15,14
Close grip pulldowns- 20,15

For lunch, I had some delicious beef noodles. Still trying not to feel guilty about it as I've been eating the same meal, thrice per day, 6 days a week for past 3 weeks.

The scale stood at 205 lbs.