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A new me Unsponsored log

SB Labs
Day 9 of my Log


Starting Weight 276
Steps Taken 7283

Macros
Water intake 96 fl oz
Calories 2549.2/2436.9
Protein 303.1/274.2
Net carbs 79.8/152.3
Fat 98.7/81.2

Macros looking pretty good today, I am happy with them. A little over on my calories

Breakfast was pure protein bars and gorilla mind energy drink

Lunch/Dinner was Chicken Breast with Spanish style seasoning. Red Lentils with taco seasoning greek yogurt and protein powder 4 boiled eggs



Supplements
-Berberine 550mg
-Shilajit Extract 440mg
-Sea moss extract 100mg
-Ginkgo Biloba extract 100mg
-Tongkat Ali extract 60mg This is a blended capsule.
-Ashwaganda extract 60mg
-Maca Root extract 50mg
-Safed Musli extract 50mg
-Panax Ginseng 50mg
-Zinc 20mg
-Black Pepper extract 5mg
-Nattokinase 2000fu
-Milk thistle 350mg
-Carbon fire non stim pre workout
-Gorilla Mind energy drink

Compounds
-Retatrutide 10mg split into two shots Monday and Thursday
-Test C 300mg split into 3 shots m w f
-Anavar 25mg (pre workout)
- Glutathione 600mg/week split into 3 shots m w f

Workout

Rest day today, Core and cardio focus tomorrow.
 
Day 8 of my Log


Starting Weight 274
Steps Taken 13850

Macros
Water intake 80fl oz not quite a gallon again
Calories 1958.8/2436.9
Protein 256.2/274.2
Net carbs 123.5/152.3
Fat 37.4/81.2



No breakfast today

Lunch/Dinner was Chicken Breast with Spanish style seasoning. Red Lentils with taco seasoning. Protein powder and greek yogurt mixed together

Nighttime meal 4 eggs and apple rice cakes


Supplements
-Berberine 550mg
-Shilajit Extract 440mg
-Sea moss extract 100mg
-Ginkgo Biloba extract 100mg
-Tongkat Ali extract 60mg This is a blended capsule.
-Ashwaganda extract 60mg
-Maca Root extract 50mg
-Safed Musli extract 50mg
-Panax Ginseng 50mg
-Zinc 20mg
-Black Pepper extract 5mg
-Nattokinase 2000fu
-Milk thistle 350mg
-Carbon fire non stim pre workout
-Gorilla Mind energy drink

Compounds
-Retatrutide 10mg split into two shots Monday and Thursday
-Test C 300mg split into 3 shots m w f
-Anavar 25mg (pre workout)
- Glutathione 600mg/week split into 3 shots m w f

Workout

Cardio and Core

Cardio
Incline 12
15:30 Time
3.1 Avg MPH
114BPM heart rate
Calories Burned 130

30:15 Min Walking fast pace flat treadmill
3.5 Mph
Heart Rate 105
Calories Burned 158

Lift/Excercises

Plank
Set 1 1:02
Set 2 1:01
Set 3 :45

Decline Sit up
Set 1 10
Set 2 7

Crunch Machine
Set 1 305lb 12
Set 2 305lb 10
Set 3 305lb 7

Need to find more movements for core working out but i had neglected it for a very long time so I am getting back into doing it again. Not nearly as strong as I used to be core wise. Hoping to build that core strength and stamina back up in the next few weeks.

Water intake was sub par today Macros could be a little better as well. Looking forward to tomorrow and trying to keep my macros back up. Will prioritize water intake to get back to a gallon.

Legs tomorrow morning, Looking to add in different movements like lunges and Split squats and maybe a glute movement of some kind.
 
Day 9 of my log
Have to do a double log again cause my ass was slackin last night.


Starting Weight 276
Steps Taken 11489

Macros
Water intake 80fl oz not a gallon
Calories 1657.2/2436.9
Protein 211.3/274.2
Net carbs 76.9/152.3
Fat 52.4/81.2

Breakfast was 6oz of BLSL chicken thighs and about 5oz of sweet potato

Lunch was 16 oz of chicken and close to 7 oz of sweet potato and greek yogurt with protein powder.


Supplements
-Berberine 550mg
-Shilajit Extract 440mg
-Sea moss extract 100mg
-Ginkgo Biloba extract 100mg
-Tongkat Ali extract 60mg This is a blended capsule.
-Ashwaganda extract 60mg
-Maca Root extract 50mg
-Safed Musli extract 50mg
-Panax Ginseng 50mg
-Zinc 20mg
-Black Pepper extract 5mg
-Nattokinase 2000fu
-Milk thistle 350mg
-Carbon fire non stim pre workout
-Gorilla Mind energy drink

Compounds
-Retatrutide 10mg split into two shots Monday and Thursday
-Test C 300mg split into 3 shots m w f
-Anavar 25mg (pre workout)
- Glutathione 600mg/week split into 3 shots m w f

Cardio
Incline 15
21:00 Time
3.4 Avg MPH
123BPM heart rate
Calories Burned 221

30:15 Min Walking fast pace flat treadmill
3.5 Mph
Heart Rate 105
Calories Burned 158

Lift/Excercises

Weighted Lunges
Set 1 35lb x10
Set 2 35lb x6

Wall Sit in between sets of lunges
1 Minute
1 Minute

Leg Extension
Set 1 205lb x10
Set 2 165lb x8
Set 3 165lb x9

Leg Curl
Set 1 100lb x20
Set 2 100lb x16
Set 3 100lb x16

Leg Press
Set 1 375lb x9
Set 2 375lb x10
Set 3 375lb x8

Leg press calf raise
Set 1 375lb x15
Set 2 375lb x17
Set 3 375lb x15

Pretty good day for legs, Slowly getting used to hitting them again. Looking to get my lower body strength back it has definitely been neglected.

Day 10 of my log

Starting Weight 275
Steps Taken 16070

Macros
Water intake 86fl oz not a gallon again
Calories /2436.9
Protein /274.2
Net carbs /152.3
Fat /81.2

I did not track my calories today like a moron. No way to be sure how good/bad i did with them. Lots of steps today, pretty busy day
for sure did not stick to my diet restrictions and fell off a little bit on stuff I had eaten today.
Tomorrow will be better in terms of diet and calorie counting.


Supplements
-Berberine 550mg
-Shilajit Extract 440mg
-Sea moss extract 100mg
-Ginkgo Biloba extract 100mg
-Tongkat Ali extract 60mg This is a blended capsule.
-Ashwaganda extract 60mg
-Maca Root extract 50mg
-Safed Musli extract 50mg
-Panax Ginseng 50mg
-Zinc 20mg
-Black Pepper extract 5mg
-Nattokinase 2000fu
-Milk thistle 350mg
-Carbon fire non stim pre workout
-Gorilla Mind energy drink

Compounds
-Retatrutide 10mg split into two shots Monday and Thursday
-Test C 300mg split into 3 shots m w f
-Anavar 25mg (pre workout)
- Glutathione 600mg/week split into 3 shots m w f


Cardio
Mostly relied on steps for "cardio" today
Incline 12
16:00 Time
3.0 Avg MPH
114BPM heart rate
Calories Burned 113

Lift/Excercises

Flat Bench Press
Warm up set 115lb x6
Set 1 (PR) 270lb x2
Set 2 225lb x7
Set 3 225lb x6

Concentration curl drop set
50lb x5 40lb x4 30lb x3
40lb x8 30lb x5 20lb x5

Iso tricep pushdown dropset
33lb x7 27.5lb x6 22lb x3
33lb x7 27.5lb x5 22lb x3

Low to high chest fly
Set 1 30lb x9
Set 2 30lb x8

Tomorrow is a full rest but I will do my best to track all my macros.
My consistency on these need to be better and my consistency and willpower when it comes to bs i want to eat needs improvement as well.
Water intake needs to be much higher and I need to find a way to put a little more calories in when it comes to eating in such large deficits.
Looking forward to this next week of training!
 
Also need to pay attention to my copy and pasting. Definitely not the right days on the stop. Will start adding in dates instead of how many days i have been doing it. Will be better!
 

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