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Training A bit about me

Hey y'all have not been active here for sometime now, kinda busy....hope y'all have been pushing.....


Day 1
Upper Body Strength (Push Focus)
- Bench Press: 4x6-8 (progressive overload)
- Incline Dumbbell Press: 3x8-10
- Overhead Press: 4x6-8
- Tricep Dips (Weighted): 3x10-12
- Lateral Raises: 3x12-15
- Boxing: 30 minutes (focusing on technique and power)


Meal 1: Breakfast (Post-Morning Workout)
-6 egg whites + 2 whole eggs (scrambled)
-1 cup oatmeal (cooked) with 1 tablespoon maple syrup
-1 tablespoon almond butter (added to oatmeal)
-1 cup spinach (cooked )
-Black coffee
-Supplements: Multivitamin, fish oil, and creatine (5g)


Meal 2: Mid-Morning Snack
-1 scoop whey protein (mixed with almond milk)
-1 cup mixed berries
-1 handful (1 oz) of walnuts


Meal 3: Lunch
- 8 oz grilled chicken breast
- 1 cup cooked brown rice
-2 cups steamed asparagus
-1 tablespoon olive oil (drizzled over veggies)


Meal 4: Pre-Afternoon Workout Snack
-1 cup Greek yogurt (low-fat)
-1 medium apple
-1 tablespoon chia seeds (sprinkled on yogurt)


Meal 5: Dinner
-8 oz grilled salmon
-1 medium sweet potato (baked)
-2 cups mixed greens (spinach, kale, arugula) with 1 tablespoon balsamic vinaigrette
- 1/2 avocado (sliced)


Meal 6: Evening Snack (Before Bed)
1 tablespoon peanut butter (added to protein shake and eaten with cottage cheese


Daily Totals
- Calories: 2,900-3,000
- Protein: 215g
- Carbs: 225g
- Fats: 85g


Not to also forget my daily dose of UPsteroid sarms cycle stack, lgd, cardarine and osta
1000568418.jpg
 
Day 2:
Lower Body Strength (Quad Focus)
- Back Squats: 4x6-8 (progressive overload)
- Dumbbell Lunges: 3x10-12 (each leg)
- Leg Press: 3x10-12
- Leg Extensions: 3x12-15
- Calf Raises: 4x15-20
- Swimming: 30 minutes (moderate pace, focus on endurance)


MEAL
Breakfast
Smoothie bowl with a scoop of whey protein powder, a cup of frozen mixed berries, 1/2 cup of Greek yogurt, and 1/2 cup of unsweetened almond milk, topped with sliced almonds, shredded coconut, and sliced banana

Snack
Peanut Butter & Banana Rice Cakes –2 rice cakes topped with 2 tbsp natural peanut butter and sliced banana


Lunch
Grilled salmon , quinoa and roasted broccoli


Snacks
Cottage Cheese & Honey – 1/2 cup cottage cheese with 1 tbsp honey and a handful of walnuts


Dinner
Grilled chicken breast, with roasted chicken thighs and mixed vegetables 1000572383.jpg
 
LEG
Back Squats: 4x15 – 390 lb
Barbell Hack Squats: 4x18 – 185 lb
Heel Elevated Sissy Squats: 4x22 – 450 lb
Leg Extensions (Banded): 4x20 – 240 lb
Dumbbell Lunges: 4x18 each – 75 lb
Stiff-Legged Deadlifts: 5x12 – 155 lb
Seated Leg Curls: 4x18 – 85 lb
Standing Calf Raises: 5x30
Donkey Calf Raises: 4x20
Seated Calf Raises: 4x18 – 80 lb

Breakfast
4 scrambled eggs with cheese & spinach along with 2 slices whole wheat toast with a tbsp peanut butter, 1 large banana and 1 cup Greek yogurt with honey and granola

Mid-Breakfast
2 scoops of whey protein shake with 12 oz whole milk and 1.5 cups cooked oats with 1 tbsp almond butter and berries plus a handful of mixed nuts (cashews, almonds, walnuts)

Lunch
Grilled chicken breast, 2 cups jasmine rice, steamed broccoli & carrots and 1 large whole wheat tortilla

Mid-Lunch
Scoop of whey protein with 8 oz water, 1 banana, 10g dextrose and a rice cake with almond butter

Dinner
8 oz ground turkey with 2 cups pasta and sautéed vegetables (bell peppers, zucchini, onions)

Macros
Protein: 400g
Carbs: 500g
Fats: 150g

Supplements
creatine 5g, vitamin d3, omega 3, multivitamin, zinc, magnesium
 
Workout
Bench Press – 5x5
Incline Dumbbell Press – 4x6-8
Overhead Press – 4x8-10
Tricep Dips (Weighted) – 4x8-10
Lateral Raises – 4x10-12
Boxing – 30 minutes (increased intensity added explosive punch drills and footwork drills)1000584293.jpg
 
Today's workout
Morning Workout – Lower Body Strength
Back Squats – 5x5 (strength & power)
Romanian Deadlifts – 4x8 (posterior chain)
Bulgarian Split Squats – 3x10 each leg (single-leg stability)
Seated Calf Raises – 4x12-15 (ankle strength & endurance)
Hanging Leg Raises – 3x15 (core activation)

Evening Workout – Conditioning & Endurance
Boxing Drills (Heavy Bag, Speed Work, Defense Drills) – 30 minutes
Swimming – Interval Sprints (50m sprint, 30s rest, repeat x10)
Mobility Work & Stretching – 15 minutes

Breakfast
4 whole eggs with 3 egg whites, 2 slices of whole grain toast, half avocado, with a cup of mixed berries and a 12 oz black coffee

Snack
40g whey protein with 1 banana, a tbsp of honey and 8 oz almond milk

Lunch
8 oz lean ground beef with 1.5 cups whole wheat pasta, roasted zucchini & mushrooms and 1 tbsp olive oil drizzled over veggies

Mid-lunch
Greek yogurt with a tbsp of almond butter and half cup of granola

Dinner
Salmon with 1 large sweet potato, a cup of roasted
broccoli & asparagus
 
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