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Approved Log Training Nutrition Cycle Log Sponsored US-Pharmcies
- Thread starter James Creeper
- Start date
DAY OFF, STILL DIALED 
RECOVERY FUEL ON POINT
Rest day = rebuild day. No wasted moves, no sloppy choices just clean fuel to support growth and tomorrow’s output.
Meal 1 Breakfast
Oatmeal & Eggs
- 1 cup dry oats (cooked with water)
- 3 whole eggs
~500 calories ~32g protein ~14g fat ~60g carbs
Meal 2 Mid‑Morning Shake
Protein Shake #1
- 1 serving
280 calories 22g protein 6g fat 8g carbs
Meal 3 Lunch (Recovery Swap)
Homemade Lean Beef Burger — No Fries
- 6 oz 90/10 lean beef patty
- Gluten‑free bun
- Cucumber slices w/ a little salt
~520 calories | ~42g protein | ~22g fat | ~38g carbs
Meal 4 Afternoon Shake
Protein Shake #2
- 1 serving
280 calories | 22g protein | 6g fat | 8g carbs
TOTALS SO FAR
~1,580 calories ~118g protein ~48g fat ~114g carbs
Recovery day but the discipline never dips. Smart swaps, clean fuel, and precision in every choice. TEAM USP stays winning .....even when the weights stay racked.
Lol, I forgot the rest of my day on the other page on my notes !!!
Meal 4 Afternoon Shake
Protein Shake #2
- 1 serving
280 calories 22g protein 6g fat 8g carbs
Meal 5 Pre‑Workout/Snack
Rice Cakes & Almond Butter
- 3 rice cakes
- 3 tbsp almond butter
~380 calories ~12g protein ~27g fat ~24g carbs
Meal 6 Dinner
Chicken & Rice
- 5 oz cooked chicken breast
- 1 cup cooked rice
~475 calories ~50g protein ~6g fat ~60g carbs
Meal 7 — Evening Shakes (Double Serving)
Protein Shakes #3 & #4
- 2 servings
560 calories 44g protein 12g fat 16g carbs
TOTALS FOR THE FULL DAY
~2,995 calories ~224g protein ~93g fat | ~214g carbs
RECOVERY FUEL ON POINTRest day = rebuild day. No wasted moves, no sloppy choices just clean fuel to support growth and tomorrow’s output.
Meal 1 Breakfast
Oatmeal & Eggs
- 1 cup dry oats (cooked with water)
- 3 whole eggs
~500 calories ~32g protein ~14g fat ~60g carbs
Meal 2 Mid‑Morning Shake
Protein Shake #1
- 1 serving
280 calories 22g protein 6g fat 8g carbs
Meal 3 Lunch (Recovery Swap)
Homemade Lean Beef Burger — No Fries
- 6 oz 90/10 lean beef patty
- Gluten‑free bun
- Cucumber slices w/ a little salt
~520 calories | ~42g protein | ~22g fat | ~38g carbs
Meal 4 Afternoon Shake
Protein Shake #2
- 1 serving
280 calories | 22g protein | 6g fat | 8g carbs
TOTALS SO FAR
~1,580 calories ~118g protein ~48g fat ~114g carbs
Recovery day but the discipline never dips. Smart swaps, clean fuel, and precision in every choice. TEAM USP stays winning .....even when the weights stay racked.
Lol, I forgot the rest of my day on the other page on my notes !!!
Meal 4 Afternoon Shake
Protein Shake #2
- 1 serving
280 calories 22g protein 6g fat 8g carbs
Meal 5 Pre‑Workout/Snack
Rice Cakes & Almond Butter
- 3 rice cakes
- 3 tbsp almond butter
~380 calories ~12g protein ~27g fat ~24g carbs
Meal 6 Dinner
Chicken & Rice
- 5 oz cooked chicken breast
- 1 cup cooked rice
~475 calories ~50g protein ~6g fat ~60g carbs
Meal 7 — Evening Shakes (Double Serving)
Protein Shakes #3 & #4
- 2 servings
560 calories 44g protein 12g fat 16g carbs
TOTALS FOR THE FULL DAY
~2,995 calories ~224g protein ~93g fat | ~214g carbs
DAY 1 — PUSH WORK
CHEST SHOULDERS TRIS
Rolled in early and lit the fuse: light cardio, 20‑rep push‑up bursts, mobility between rounds. The garage felt like a launch pad today. Wife’s leaning toward a hack squat/leg press upgrade, and honestly… that might be the move. My leg extension/curl setup is still caveman‑mode, but it gets the job done. Open to any battle‑tested opinions.
Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 60s expecting a grind, but the strength showed up angry. 20 clean reps and not a single form leak. Chest was locked, loaded, and disrespectful.
Incline Dumbbell Flyes....15°
10–14 reps × 4 sets
15s in hand, full stretch, slow squeeze. By the last round the tempo got mean, but the reps stayed honest. This is the kind of work that builds armor.
Triceps Rope Pushdowns — 70 lbs
10–15 reps × 4 sets
Bumped the stack and still hit 15. Tris were burning like they owed me money. Clean lockouts, no cheating, just pressure.
Cable Lateral Raises
12–18 reps × 4 sets
Cross‑cable setup cooking all three delt heads. Only 10 lbs, but perfect isolation makes it feel like 30. Traps stayed out of the conversation. Shoulders stayed in the spotlight.
Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Switched to the Arnold press and it paid off immediately. Last set hit 9 before the southern border slammed shut.
OVERALL NOTES
Everything clicked. Movement clean, strength was steady, tempo was disciplined. No wasted reps, no ego lifting just controlled violence. Gear upgrades are coming, but the work ethic is already premium‑grade and high octane!
TEAM USP keeps rising.
BODYBUILDING NEWS — ARNOLD CLASSIC HEAT CHECK
Wesley Vissers. Prep Update. He is my pic this year for classic.
https://www.youtube.com/@wesleyvissers (youtube.com
Branch Warren — Top 3 Men’s Open Picks
https://www.youtube.com/@OvercomeCast (youtube.com
Arnold Sports Festival — Official Lineup & Promos
https://www.youtube.com/@ArnoldSportsFestival (youtube.com
Gilco Productions — Contender Breakdowns & Physique Updates
https://www.youtube.com/@gilcoproductions (youtube.com
--TEAM USP WEEKEND HYPE DROP — STAY READY !!!!!
Weekend’s coming, and that means two things:
☆ Discipline doesn’t clock out.
☆Sales hit when you least expect them.
☆Stay sharp, stay scanning, stay ready to pounce. TEAM USP moves early, moves fast, and moves with purpose. Eyes open. Wallet warm. Momentum high.
CHEST SHOULDERS TRIS
Rolled in early and lit the fuse: light cardio, 20‑rep push‑up bursts, mobility between rounds. The garage felt like a launch pad today. Wife’s leaning toward a hack squat/leg press upgrade, and honestly… that might be the move. My leg extension/curl setup is still caveman‑mode, but it gets the job done. Open to any battle‑tested opinions.
Dumbbell Bench Press
12–18 reps × 5 sets
Started with the 60s expecting a grind, but the strength showed up angry. 20 clean reps and not a single form leak. Chest was locked, loaded, and disrespectful.
Incline Dumbbell Flyes....15°
10–14 reps × 4 sets
15s in hand, full stretch, slow squeeze. By the last round the tempo got mean, but the reps stayed honest. This is the kind of work that builds armor.
Triceps Rope Pushdowns — 70 lbs
10–15 reps × 4 sets
Bumped the stack and still hit 15. Tris were burning like they owed me money. Clean lockouts, no cheating, just pressure.
Cable Lateral Raises
12–18 reps × 4 sets
Cross‑cable setup cooking all three delt heads. Only 10 lbs, but perfect isolation makes it feel like 30. Traps stayed out of the conversation. Shoulders stayed in the spotlight.
Seated Overhead Dumbbell Press (Arnold Press)
8–12 reps × 5 sets
Bench nearly vertical, 30s rotating up. Switched to the Arnold press and it paid off immediately. Last set hit 9 before the southern border slammed shut.
OVERALL NOTES
Everything clicked. Movement clean, strength was steady, tempo was disciplined. No wasted reps, no ego lifting just controlled violence. Gear upgrades are coming, but the work ethic is already premium‑grade and high octane!
TEAM USP keeps rising.
BODYBUILDING NEWS — ARNOLD CLASSIC HEAT CHECK
Wesley Vissers. Prep Update. He is my pic this year for classic.
https://www.youtube.com/@wesleyvissers (youtube.com
Branch Warren — Top 3 Men’s Open Picks
https://www.youtube.com/@OvercomeCast (youtube.com
Arnold Sports Festival — Official Lineup & Promos
https://www.youtube.com/@ArnoldSportsFestival (youtube.com
Gilco Productions — Contender Breakdowns & Physique Updates
https://www.youtube.com/@gilcoproductions (youtube.com
--TEAM USP WEEKEND HYPE DROP — STAY READY !!!!!
Weekend’s coming, and that means two things:
☆ Discipline doesn’t clock out.
☆Sales hit when you least expect them.
☆Stay sharp, stay scanning, stay ready to pounce. TEAM USP moves early, moves fast, and moves with purpose. Eyes open. Wallet warm. Momentum high.
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