[Roman]

Meal 1:

1 apple

5g linseed

200g egg white

1 whole egg

1 bell pepper

Meal 2:

50g spelt bread

150g chicken breast fillet for bread

2g olive oil

Meal 3 (2 hours before training):

30g oatmeal

30g rice porridge

50g vegan protein powder from tbjp

2g coconut oil

100g frozen blueberries

Meal 4 (immediately after training):

70g rice porridge

50g vegan protein powder from tbjp

100g frozen blueberries

Meal 5 (1 hour after training):

100g red lentils

30g quinoa

2g olive oil

100g sliced ​​chicken breast fillet

Calories 2400

Protein 210

Carbohydrates 270

Fat 40

[Roman]

Thanks for the explanation! I would never have thought of that.

Then I’ve learned something again!

Thanks all!

[Roman]

Sorry for the question.

But what do you mean by “non td and td”? Google doesn’t help me here :DDDD

[Roman]

Hey guys!

Thanks for all the feedback!

I forgot to write if: The stack with the 220mg test e and 110mg primo for 20 weeks was in my build up phase.

I started the diet eight weeks ago and it’s going really well, although I went down a little with the stack right at the beginning.

But that’s exactly the opinion I was asking for! I guess I will continue dieting for another 8 weeks until I have a good KFA and then I will increase the stack.

Until then I wanted to start with Clen and Yohimbine.

Clen 20mcg

Yohimbine 10mg

On non-training days in the morning all at once and on training days 45 minutes before training/cardio.

Do you think this is a good dosage for the next 8 weeks?

[Roman]

May I ask what you think of this?

Monday:

Negative bench press 3 sets

Biceps 2 sets

Back width 2 sets

Leg extension 2 sets

Hip Thrust 2 Sets

Calves 2 sets

Wednesday:

Butterfly 3 sets

Biceps 2 sets

Triceps 2 sets

Side lift 3 sets

Leg curl 2 sets

Leg press 2 sets

Friday:

Dumbbell incline bench 3 sets

Biceps 2 sets

Latissimus 2 sets

Butterfly reverse 2 sets

Leg extension 2 sets

Calves 3 sets

What I like about myself:

Shoulders, hamstrings and back as a whole

What I would like to push:

Chest, biceps, leg extensions

Added a few sets and also increased the frequency without greatly increasing the total number of exercises.

[Roman]

Hey everyone!

I am diligently training according to the plan above.

I also added hip thrust to each lower body unit as recommended by Jordan.

The whole thing is working much better for me in terms of recovery and I’ve not only been able to increase my strength, but I’ve also improved my appearance for the first time in a long time!

I would say that I’ve also added something evenly everywhere.

Unfortunately, I don’t like the way my chest and bicep muscles look. It’s not because they’re lagging behind, but rather because the shape and muscle attachments just aren’t that nice. I would like them to grow more than the rest.

Can you give me some tips on what I can do and when to give my chest and biceps a boost compared to the rest?

[Roman]

Thanks for all the tips!

[Roman]

Thanks for the feedback!

Yes, by diet I meant a calorie deficit. But my English is garbage too, sorry about that. I work with a translator

I’ve ordered vit c and I’m also going a bit high with the calories!

[Roman]

Any other tips or does the new information not change anything? Thanks

[Roman]

I definitely will!

[Roman]

Thank you for your support. You have really encouraged me on this subject!

[Roman]

You ask and I deliver

Goal?

I would like to have a good body fat around 10%. That’s what I feel most comfortable with

Progress?

Have been building up since March 2024 and gained 18kg by the end of December. The first 3kg have already been gone since January 1st, but that will also have been a lot of water.

Training performance?

I’m actually happy with that. For the first time in my life, I pressed 110 pounds of dumbbells on the incline bench. not much for many, but a huge step forward for me!!!!

Recovery?

It is not and never has been really good for me. I’ve tried to optimize so much, but I’ve never noticed any real improvements. I’m now doing a 3-split 3 times a week with 5-6 exercises each time. That’s all I can manage to recover.

[Roman]

I have now been to another doctor and finally got a prescription.

He himself said he wants to start with a low dosage and then slowly go up if it doesn’t work.

For now, 10mg a day for 2 months is the plan! I’m really happy!

[Roman]

Meal 1

1 apple

150gr egg white

2 eggs

100gr low-fat quark

vegetables (bell bell pepper, zucchini, eggplant, tomatoes)

424 calories, 42g protein, 36g carbs, 12g fat

Meal 2

4 slices of bread

100g tomato puree

130g chicken breast

559 calories, 41g protein, 71g carbs, 11g fat

Meal 3 (pre-workout 2 hours before)

1 banana

40gr whey

80gr Rice Cream

10gr coconut oil

640 calories, 42gr protein, 90gr carbs, 11gr fat

— Training —

Meal 4 (after training)

100gr Rice Cream

40gr Whey

100gr blueberries

505 calories, 42gr protein, 78gr carbs, 1gr fat

Meal 5 (1 hour after meal 4)

100g tomato puree

100g minced beef (5% fat)

100g rice

Vegetables (peppers, zucchini, eggplant, tomatoes)

607 calories, 39g protein, 85g carbs, 10g fat

Total

2735 calories, 206g protein, 360g carbs, 45g fat

4 liters of water throughout the day + 1 liter on training days.

Supps remain the same.

That would be my modified version!

Two more questions!

@Meg: What exactly do you mean by “if you’re struggling with appetite are your aging heavy”?

I’m not struggling with appetite, but I’m coping better with my everyday life (family, work etc) with less meals and I’m not struggling with hunger due to the big gaps. I feel like I could eat all day

Where would you remove the carbs in the future if I have to continue with the calories and where should they remain until the end?

[Roman]

Thank you very much for your answers!

I will implement everything!

For the rest of the diet I would then always reduce the amount of carbohydrates.

In case I switch back to building up again after a few months. Can I leave the rest as it is and just increase the carbs or should I then do everything completely differently again?