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šŸRun Shit! ERocks official Marathon sponsored logšŸ

ERock5

ERock5

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Alright asf itā€™s go time. Iā€™ve teamed up with the best in business. Going to be a fun ride. I know without a doubt this will be a great duo. Top quality gear and a hard working athlete is a recipe for success. Will update later with current split, diet, and peds.

Big shout out to @Marathon for making this happen.
And shout out to the marathon team good group of guys there. @Meetketchup @Cypher

Time to make yall proud šŸ«”
 
ERock5 said:
Alright asf itā€™s go time. Iā€™ve teamed up with the best in business. Going to be a fun ride. I know without a doubt this will be a great duo. Top quality gear and a hard working athlete is a recipe for success. Will update later with current split, diet, and peds.

Big shout out to @Marathon for making this happen.
And shout out to the marathon team good group of guys there. @Meetketchup @Cypher

Time to make yall proud šŸ«”
Click to expand...
Nice. Will definitely be following along!
 
Congrats on the sponsors. Quality products and dedication will yield great results. Following!
 
Alright guys here is current shotgun style diet and peds for this hard cut. I am currently self coached by the way just experimenting and having fun. Nothing Montego done wrong or anything like that he is the reason I am where I am and is a grade A coach and recommend him to anyone. Iā€™m coaching myself on the same principles he taught me just trying things a little differently just for the time being since we just had a baby and I knew schedule and diet was going to be all over the place.
Peds
375 test c
175 tren ace
175 mast p
40 mcg clen
2 mg mots c
May titrate mast and test up

Diet
Meal 1- 250g egg whites 2 whole eggs

50 grams dry oats



Meal 2- 200 grams chicken breast 100 grams broccoli 56 grams kimchi



Meal 3- 200 grams chicken breast 100 grams cooked white rice



Pre/ Meal 4- 200 grams chicken breast 50 grams of carbs from cream of rice

Intra 50 grams carbs from Karbolyn

Post workout-50 grams of whey 1 banana 50 grams of carbs from cereal



Meal 5- 200 grams fish 100 grams of green beans

Will probably be doing 1 high carb day a week depending on what Iā€™m seeing
 
Last nights workout. Posterior type workout. No cardio. Today is an off day
Adductors 3x12
Lying leg curls 3x12
Close grip pull down 3x12
Calve raises 3x20
Rdl 2x10
Bent over row 2x12
Leg extension 3x12
Straight arm pull downs 3x12
IMG_5787.jpeg
 
First day training in the morningā€¦ I absolutely hate training in the morning but just what I have to do for now. Iā€™m gonna probably change meal plan around a little bit and move some carbs to my last meal of the day. I felt pretty damn weak this morning. Also down 5lbs since Monday so depending on weight in the morning may do a small refeed for some data tomorrow.

Push workout
Chest fly 3x15
Single arm tricep ext 3x15
Incline smith press 3x10
Db lateral raises 3x20
Chest press machine 3x12
Rev pec deck 3x15
Tricep extension machine 3x15
High to low cable fly 3x10

20 mins stairmaster

IMG_5800.jpeg
 
Following along! Canā€™t wait to see you peeled down and watch the rebound after. Going to be epic.
 
Oakley6575 said:
Following along! Canā€™t wait to see you peeled down and watch the rebound after. Going to be epic.
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Iā€™m excited bro. Iā€™m planning on insulin sensitivity to be better than itā€™s ever been and be grainy and then put the hammer down on nothing but clean ass food. No cheat meals this time because I have no control with them lol. Iā€™m flat as shit right now and hungry but I know doing what I am doing is going to set me up for the best success
 
ERock5 said:
Iā€™m excited bro. Iā€™m planning on insulin sensitivity to be better than itā€™s ever been and be grainy and then put the hammer down on nothing but clean ass food. No cheat meals this time because I have no control with them lol. Iā€™m flat as shit right now and hungry but I know doing what I am doing is going to set me up for the best success
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Hardest part is executing the plan. Good luck man, looking to continue this YMS challenge then get primed to grow in '27. Blast away and eat nothing but clean foods, diet soda, and low cal sauces šŸ¤£
 
WED said:
Hardest part is executing the plan. Good luck man, looking to continue this YMS challenge then get primed to grow in '27. Blast away and eat nothing but clean foods, diet soda, and low cal sauces šŸ¤£
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Thatā€™s what itā€™s all about dude. This shit is a 24/7 job but Iā€™ve come to love it. Gives me something to hyper fixate on lol
 
Meetketchup said:
Nutrition is clean! Just eyeballing is that around 200g of non vege carbs or so?
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Yes sir dropped all slin and focusing on getting insulin sensitivity in a prime position for a rebound. I just switched to morning training on weekdays so the new plan will be 50 grams pre, 25 grams intra, 75 post and then my remaining 50 last meal on weekdays. Itā€™s a struggle for me because I love food but I think it will payoff in the long run
 
ERock5 said:
Iā€™m excited bro. Iā€™m planning on insulin sensitivity to be better than itā€™s ever been and be grainy and then put the hammer down on nothing but clean ass food. No cheat meals this time because I have no control with them lol. Iā€™m flat as shit right now and hungry but I know doing what I am doing is going to set me up for the best success
Click to expand...
Can we switch flat looks šŸ˜‚
 
Leg day this morning felt much better doing a higher carb meal on last meal of the day and hitting some fast acting carbs pre and intra. Actually gained a rep on top set of hacks. I changed diet plan up to be more accustomed to my morning training schedule. Macros pretty much the same but did lower protein intake just a touch but if weight starts dropping to fast I will raise it back up and from there add in some fats as needed. Just wanting to keep carbs low for now.

Training
3x15 abductors
3x20 seated calf raises
3x10 hack squats
2x12 Seated leg curl
3x10 leg press
2x10 lying single leg curls
2x20 leg extension

New diet plan
Pre/Meal 1- 50 grams of whey 50 grams carbs from karbolyn



Intra- 25grams carbs from karbolyn



Post workout-50 grams of whey 1 banana 4 rice cakes



Meal 2- 170 grams chicken breast 100 grams broccoli 56 grams kimchi



Meal 3- 48 grams protein from tuna 100 grams broccoli



Meal 4- 170 grams chicken breast 100 grams broccoli



Meal 5- 250g egg whites 2 whole eggs

75 grams dry oats
 
ERock5 said:
Alright asf itā€™s go time. Iā€™ve teamed up with the best in business. Going to be a fun ride. I know without a doubt this will be a great duo. Top quality gear and a hard working athlete is a recipe for success. Will update later with current split, diet, and peds.

Big shout out to @Marathon for making this happen.
And shout out to the marathon team good group of guys there. @Meetketchup @Cypher

Time to make yall proud šŸ«”
Click to expand...

Congrats bro!


Sent from my iPhone using Tapatalk
 
haveadaytoday said:
Good stuff! Out of curiosity, what are your daily macro goals?
Click to expand...
Iā€™m currently sitting around
300 p
200 carb
35 fats
I can get away with losing weight on much higher food. But I want carbs low right now for blood glucose reasons and figure Iā€™ll just treat this as a hard cut. Once blood glucose is looking better Iā€™ll gradually raise food back up to finish out the cut.

Blood glucose is already looking much better btw
 

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