Current weight: 197.8 lbs
Workout: Quads
Nebula leg press - 3 sets, 8-10 reps
Body masters Hack quat- 3 sets, 8-10 reps
Life fitness iso lateral leg press- 3 sets, 10-12 reps
Life fitness leg extension - 3 sets,12-15 reps
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
Notes:
Weight came in at 197.8 lbs this morning and we’ve officially started deload week.The primary focus is recovery while maintaining momentum. Calories will stay steady at our base of 2700 per day, no changes there. Instead of pulling food, we’re increasing cardio to 45 minutes of light walking daily to keep fat loss moving without adding systemic stress. Training intensity will taper down to allow inflammation to drop and recovery to catch up. The cycle will remain the same as the prior weeks, no adjustments there. Consistency is key.
We’re also incorporating morning vacuums on an empty stomach to improve core control and tighten the waistline. Small daily habits add up, especially this close to stage prep.
Everything is calculated. Recover, reset, and come back sharper.
Enjoy the week, iron family—progress doesn’t stop.
Workout: Quads
Nebula leg press - 3 sets, 8-10 reps
Body masters Hack quat- 3 sets, 8-10 reps
Life fitness iso lateral leg press- 3 sets, 10-12 reps
Life fitness leg extension - 3 sets,12-15 reps
Cardio: 45 minutes PM
Daily diet:
Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate
Protein: 41g
Carbs: 42g
Fats: 10g
Calories: ~430
Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus
Protein: 52g
Carbs: 65g
Fats: 21g
Calories: ~660
Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter
Protein: 8g
Carbs: 55g
Fats: 10g
Calories: ~390
Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple
Protein: 41g
Carbs: 85g
Fats: 26g
Calories: ~740
Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g
Calories: ~480
Daily Totals:
Protein: 215g
Carbs: 275g
Fats: 82g
Calories: ~2700
Supplements:
Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe
Gear:
600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
Notes:
Weight came in at 197.8 lbs this morning and we’ve officially started deload week.The primary focus is recovery while maintaining momentum. Calories will stay steady at our base of 2700 per day, no changes there. Instead of pulling food, we’re increasing cardio to 45 minutes of light walking daily to keep fat loss moving without adding systemic stress. Training intensity will taper down to allow inflammation to drop and recovery to catch up. The cycle will remain the same as the prior weeks, no adjustments there. Consistency is key.
We’re also incorporating morning vacuums on an empty stomach to improve core control and tighten the waistline. Small daily habits add up, especially this close to stage prep.
Everything is calculated. Recover, reset, and come back sharper.
Enjoy the week, iron family—progress doesn’t stop.
