I have never ran a log before so I hope this will help me stay on target. Brief overview of me; 34 5'9 192lbs currently measured at ~17% bf I think. I did a natural bulk for about 3 years to get where I am. I had some health issues that got me down to ~155lbs. I am now trying to get back down to 10-12% bf so any advice would be well received. Here are pics.. First pic I was around 165-170lbs. Wife had twins 17 months ago so I lost control of my conditioning but I kept working out as much as I could and kept trying to add back size.. the others are as of now.
My tdee is 2,911 cals maintenance so I am running a lower carb cut at 2,411 cals mixed between 241g protein, 107g fat and 121g carbs. I haven't totally gotten this dialed in but feel like I am close, just have to figure out nutritional value of certain meals and plan better. Below is a snapshot of my typical macro breakdown. Breakfast is my pre-workout since I workout in the morning at 6am before work. My post-workout was the chicken breast, rice and cucumber and tomato salad. I am not sure the data on the wings are accurate either.
Running cycle now:
Wks 1-4 Dbol 30mg/day
Wks 1-16 Test Cyp 750mg/wk
Wks 1-16 EQ 900mg/wk (frontloaded w/ 1500mg)
Wks 8-16 Tren E 400mg/wk
adex on hand
TRT post cycle
Thinking of changing my workout routine to be more arm focused as I feel they lag in size at the moment.. Would obviously like to get my abs back.. I know they are under there somewhere; I have seen them before.. I usually do abs on M-W-F workout changes but is always at least 3-4 exercises at 3-4 sets of 15-20.. Workout plan is attached.. Cardio I do incline treadmill w/ incline maxed out and speed 3.5-4.0mph.. I have compartment syndrome in both legs so I can't do too much. I have found 15-20 minutes to be my max before I am in pain.
Back blast area clear... fire away
My tdee is 2,911 cals maintenance so I am running a lower carb cut at 2,411 cals mixed between 241g protein, 107g fat and 121g carbs. I haven't totally gotten this dialed in but feel like I am close, just have to figure out nutritional value of certain meals and plan better. Below is a snapshot of my typical macro breakdown. Breakfast is my pre-workout since I workout in the morning at 6am before work. My post-workout was the chicken breast, rice and cucumber and tomato salad. I am not sure the data on the wings are accurate either.
Running cycle now:
Wks 1-4 Dbol 30mg/day
Wks 1-16 Test Cyp 750mg/wk
Wks 1-16 EQ 900mg/wk (frontloaded w/ 1500mg)
Wks 8-16 Tren E 400mg/wk
adex on hand
TRT post cycle
Thinking of changing my workout routine to be more arm focused as I feel they lag in size at the moment.. Would obviously like to get my abs back.. I know they are under there somewhere; I have seen them before.. I usually do abs on M-W-F workout changes but is always at least 3-4 exercises at 3-4 sets of 15-20.. Workout plan is attached.. Cardio I do incline treadmill w/ incline maxed out and speed 3.5-4.0mph.. I have compartment syndrome in both legs so I can't do too much. I have found 15-20 minutes to be my max before I am in pain.
Back blast area clear... fire away
