Plan right now is to slowly bulk up to 215 keeping fat minimal then will worry about getting shredded.
Approved The Grind - Sculpting Strength and Physique Journal sponsored by US-pharmacies
- Thread starter BlackSheep00
- Start date
Plan right now is to slowly bulk up to 215 keeping fat minimal then will worry about getting shredded.
Bros, damn I like you a lot better at 196 pounds. You definitely conditioned and in shape. Keep up the good work. Let's see where you can go on this log. @BlackSheep00
Very nice mix on the exercises that you're doing. @BlackSheep00 the meals are looking fantastic, and I like the supplements as well.
You certainly have a great physique after your mini-transformation. Now from here I can't wait to see what you're capable of doing. @BlackSheep00
1/9
Weight- 196.6
BP - 120/64 – 68
Fasted BG - 83
Training
20 Min Peloton Bike Zone 2 Cardio
Squats - 200x5, 225x5, 255x5, 145x20
Seated Military Press - 5x12 100
Lat Pulldowns 5x5 1pps + 25 lbs ps
Band Pullaparts 100
Shrugs 100 225
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
100mg @US-pharmacies Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Weight- 196.6
BP - 120/64 – 68
Fasted BG - 83
Training
20 Min Peloton Bike Zone 2 Cardio
Squats - 200x5, 225x5, 255x5, 145x20
Seated Military Press - 5x12 100
Lat Pulldowns 5x5 1pps + 25 lbs ps
Band Pullaparts 100
Shrugs 100 225
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
100mg @US-pharmacies Test C
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1/10
Weight- 192.4
BP - 128/62 – 72
Fasted BG - 89
Training
20 Min Peloton Bike Zone 2 Cardio
Rest
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Was shocked to see the huge dip in weight this morning but I'm sure it'll bounce back.
Weight- 192.4
BP - 128/62 – 72
Fasted BG - 89
Training
20 Min Peloton Bike Zone 2 Cardio
Rest
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Was shocked to see the huge dip in weight this morning but I'm sure it'll bounce back.
1/11
Weight- 194.4
BP - 120/58 – 64
Fasted BG - 81
Training
20 Min Peloton Bike Zone 2 Cardio
Rest
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Weight- 194.4
BP - 120/58 – 64
Fasted BG - 81
Training
20 Min Peloton Bike Zone 2 Cardio
Rest
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1/12
Weight- 196
BP - 120/62 – 68
Fasted BG - 89
Training
20 Min Peloton Bike Zone 2 Cardio
Squats - 185x5, 210x5, 240 5x5
Seated Military Press - 110x5, 125x5, 145x5, 110 AMRAP (18)
Lat Pulldowns 100 1pps + 15lbs ps.
Band Pull Aparts 100
Dips 100
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4mg Retatrutide @US-pharmacies
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Weight- 196
BP - 120/62 – 68
Fasted BG - 89
Training
20 Min Peloton Bike Zone 2 Cardio
Squats - 185x5, 210x5, 240 5x5
Seated Military Press - 110x5, 125x5, 145x5, 110 AMRAP (18)
Lat Pulldowns 100 1pps + 15lbs ps.
Band Pull Aparts 100
Dips 100
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4mg Retatrutide @US-pharmacies
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1/13
Weight- 196.6
BP - 120/68 – 63
Fasted BG - 88
Training
20 Min Peloton Bike Zone 2 Cardio
Rest
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
100mg Test C @US-pharmacies
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Weight- 196.6
BP - 120/68 – 63
Fasted BG - 88
Training
20 Min Peloton Bike Zone 2 Cardio
Rest
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
100mg Test C @US-pharmacies
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1/14
Weight- 196.3
BP - 120/62 – 68
Fasted BG - 81
Training
Weighted Cable Crunches - 50 30lbs.
Hyperextensions - 50
Leg Curls - 50 1p+10lbs.
Deadlifts - 235x5, 275x5, 315 3x5
Bench Press - 145x5, 165x5, 190 5x5
Barbell Rows 185 5x10
DB Curls 100 30lbs.
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Weight- 196.3
BP - 120/62 – 68
Fasted BG - 81
Training
Weighted Cable Crunches - 50 30lbs.
Hyperextensions - 50
Leg Curls - 50 1p+10lbs.
Deadlifts - 235x5, 275x5, 315 3x5
Bench Press - 145x5, 165x5, 190 5x5
Barbell Rows 185 5x10
DB Curls 100 30lbs.
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Pre Workout Grub
1/15
Weight- 196.8
BP - 118/60 – 62
Fasted BG - 86
Training
20 Min Peloton Bike Zone 2 Cardio
Rest
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Weight- 196.8
BP - 118/60 – 62
Fasted BG - 86
Training
20 Min Peloton Bike Zone 2 Cardio
Rest
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1/16
Weight- 196.2
BP - 120/62 – 64
Fasted BG - 86
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches 50
Hyperextensions 50
Leg Ext. 50 1p + 10lbs.
Squats - 185 x5, 210 x5, 240 x5, 185 x20
Seated Military Press 110 5x15
Lat Pulldowns 5x5 1pps + 35lbs.
Shrugs 100 225
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
100mg Test C @US-pharmacies
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Weight- 196.2
BP - 120/62 – 64
Fasted BG - 86
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches 50
Hyperextensions 50
Leg Ext. 50 1p + 10lbs.
Squats - 185 x5, 210 x5, 240 x5, 185 x20
Seated Military Press 110 5x15
Lat Pulldowns 5x5 1pps + 35lbs.
Shrugs 100 225
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 772 Cals 88C/21F/53P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
1 Bagel
20g Jam
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
100mg Test C @US-pharmacies
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1/19
Weight- 194.8
BP - 120/70 – 72
Fasted BG - 84
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches 50
Hyperextensions 50
Leg Ext. 50 1p + 15 lbs.
Squats - 185 x5, 210 x5, 240 5x5
Seated Military Press 110 x5, 125 x5, 145 x5, 110 AMRAP (12)
Lat Pulldowns 100 1pps + 15 lbs ps
Dips 100
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 482 Cals 24C/21F/44P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4mg Retatrutide @US-pharmacies
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Weight- 194.8
BP - 120/70 – 72
Fasted BG - 84
Training
20 Min Peloton Bike Zone 2 Cardio
Weighted Cable Crunches 50
Hyperextensions 50
Leg Ext. 50 1p + 15 lbs.
Squats - 185 x5, 210 x5, 240 5x5
Seated Military Press 110 x5, 125 x5, 145 x5, 110 AMRAP (12)
Lat Pulldowns 100 1pps + 15 lbs ps
Dips 100
Nutrition
Totals - 2365 Cals 235P/265C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 482 Cals 24C/21F/44P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
4mg Retatrutide @US-pharmacies
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
1/20
Weight- 196.2
BP - 120/64 – 68
Fasted BG - 80
Training
20 Min Peloton Bike Zone 2 Cardio
Rest
Nutrition
Totals - 2074 Cals 226P/201C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 482 Cals 24C/21F/44P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
100mg Test C @US-pharmacies
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
Weight- 196.2
BP - 120/64 – 68
Fasted BG - 80
Training
20 Min Peloton Bike Zone 2 Cardio
Rest
Nutrition
Totals - 2074 Cals 226P/201C/49F
Meal 1 - 473 Cals 52C/12F/40P
97/3 6oz Ground Beef
300g Sweet Potato
Meal 2 - 571 Cals 79C/4F/73P
400g greek yogurt
30g honey
90g Fiber One Cereal
Protein shake
Meal 3 - 482 Cals 24C/21F/44P
2 eggs
1 cup egg whites
200g Mixed Veggies
14g kerrygold butter
Meal 4 - 548 Cals 46C/12F/69P
97/3 4oz Ground Beef
10 oz Tilipia
100g Mixed Veggies
200g Sweet Potatoes
Supplementation
100mg Test C @US-pharmacies
1200mg Berberine
400mg L-Theanine
700mg Magnesium
13g BCAA
Animal Advanced Omega x1
food is growth bro
@BlackSheep00 good job on this man. The ground beef, tilapia, and mixed veggies and sweet potatoes are great micronutrients. You mix those in and you definitely get great results. That's what we like to see.
