Rigeu’s offseason log

[Rigeu]

Pump from yesterday’s arm session was insane and it was at my flattest of the week before my weekly cheatmeal

 

[Rigeu]

Very small changes with calories but progressing nicely!

Since this week we started a new cycle which is the following:

300mg test e EW
450mg mast e EW
50mg Anavar ED (first 6 weeks)

Ancillaries:
4 iu HGH pre-bed ED
40mg Telmisartan
500mg Metformin pre-bed ED
200mg injectable L-carnitine ED

Macros:
3400 kcals TD (300 P, 425 C, 50 F)
3000 kcals NTD (300 P, 300 C, 65 F)

Current weight: 102kg / 225 lbs

After 3 days on this amount, might bump up carbs again next week. Still feels like being in a calorie deficit.

MONDAY — 12/08/24 PUSH

Incline HS press
150kg x 8
120kg x 13

Flat HS press
125kg x 11
125kg x 9

Life fitness plate loaded dip machine
125kg x 12
125kg x 11
125kg x 10

HS pec fly
105,5kg x 15
105,5kg x 13
105,5kg x 12 ds 70,5kg x 10

Single arm cuff side lateral raise
12,5kg x 16
12,5kg x 15
12,5kg x 13

Reverse pec deck
108kg x 17
108kg x 14
108kg x 12

Dual cuff cable pushdowns
65kg x 15
65kg x 13
65kg x 12

Single arm overhead cuff extensions
22,5kg x 14
22,5kg x 12
22,5kg x 12

TUESDAY — 13/08/24 PULL

Wide grip magnum pulldown
103kg x 15
103kg x 14
103kg x 13

Single arm HS front pulldowns
65kg x 10
65kg x 9
80kg x 15 (dual arm)

HS iso lateral wide grip row
130kg x 15
130kg x 13
130kg x 12

Close grip cable row
110kg x 14
110kg x 11
110kg x 10

Long rope cable pullovers
72,5kg x 20
72,5kg x 18
72,5kg x 16

Single arm bdb cable curls
14,25kg x 17
14,25kg x 15
14,25kg x 13

DB concentration preacher curl
16kg x 13
16kg x 11
16kg x 10

Leg raises
4 sets to failure

WEDNESDAY- 14/08/24 LEGS

Toe press
165,6kg x 15
165,6kg x 13
165,6kg x 12
165,6kg x 11

Lying leg curls
68kg x 15
68kg x 13
68kg x 12

Leg extensions
93kg x 20
93kg x 17
93kg x 14

Matrix 45 degree leg press
320kg x 17
320kg x 16
320kg x 15

Matrix machine squats
130kg x 10
130kg x 8

Walking db lunges
60kg x 12
60kg x 12

GHR
30kg x 20
30kg x 16 + 4 bw
30kg x 14 + 6 bw

 

[Rigeu]

Friday - 16/08/24 PUSH

Incline db press
56kg x 8
56kg x 7

Pin loaded HS chest press
105,5kg x 10
105,5kg x 8
84,5kg x 12

Incline cable flys
15kg x 13
15kg x 12
15kg x 10

HS pec fly
110kg x 12
110kg x 11
110kg x 10 ds 75kg x 10

Standing side lateral raise machine
11,25kg x 15
11,25kg x 12
11,25kg x 11
11,25kg x 10

Bent over rear lateral raise machine
8,25kg x 19
8,25kg x 16
8,25kg x 14

Dual rope pushdowns
65kg x 15
65kg x 13
65kg x 12

Overhead tricep bar extensions
40kg x 15
40kg x 13
40kg x 12

Saturday - 17/08/24 PULL

Single arm Panatta lat pulldown
100kg x 15
110kg x 12
120kg x 10

T-bar rows
80kg x 12
80kg x 10
80kg x 10

Panatta wide grip high row
70kg x 15
80kg x 12
80kg x 10

Panatta close grip machine row
70kg x 12
70kg x 11
70kg x 10

Long rope cable lat pullovers
80kg x 15
80kg x 14
80kg x 13

Panatta preacher curls
30kg x 18
35kg x 15
40kg x 10
40kg x 10

DB hammer curls
22kg x 12
22kg x 11
22kg x 10

Leg raises superset cable crunches
4 sets to failure

Another successful week boxed off, sunday is a rest day and monday will be a big legday. Slowly creeping up in bodyweight right now (+1lb average this week) and holding conditioning. Got 3 weeks vacation since yesterday so a lot more time to train and rest and there will be more free meals spend with my wife, that’s why i still don’t go to high with my calorie intake. I want this offseason to be very productive for a longgg run.

 

[Rigeu]

monday — 19/08/24 LEGS

Seated calf raises
90kg x 12
90kg x 11
90kg x 10
90kg x 10

Adductor machine
76,25kg x 20
76,25kg x 20
76,25kg x 18

Seated leg curls
102,5kg x 13
102,5kg x 12
102,5kg x 11

Safety bar squats
145kg x 8
160kg x 8
165kg x 7
140kg x 10

Single leg HS horizontal leg press
160kg x 11
140kg x 14
140kg x 12

Leg extensions
125kg x 11
125kg x 10
110kg x 11 + 5 partials
40kg x 14 (single leg)

Lying leg curls
35kg x 15
35kg x 13
35kg x 10 ds 25kg x 10 ds 15kg x 10

tuesday — 20/08/24 PUSH

Incline HS press
150kg x 8
120kg x 13

Flat HS press
130kg x 9
110kg x 10

Life fitness plate loaded dip machine
125kg x 13
125kg x 11
125kg x 10

Cable flys
35kg x 15
35kg x 13
35kg x 12 ds 25kg x 12 ds 15kg x 15

Single arm cuff side lateral raise
12,5kg x 18
12,5kg x 16
12,5kg x 15

Reverse pec deck
108kg x 18
108kg x 15
108kg x 14

Dual cuff cable pushdowns
70kg x 15
70kg x 14
65kg x 13

Single arm overhead cuff extensions
22,5kg x 16
22,5kg x 13
22,5kg x 12

wednesday — 21/08/24 PULL

Lat pulldowns
110kg x 15
110kg x 13
110kg x 12

Close grip t-bar rows
100kg x 10
100kg x 9
100kg x 8 RP x 3 RP x 2

Chest supported db rows
44kg x 13
44kg x 12
44kg x 10

Single arm cable row
40kg x 16
45kg x 13
45kg x 12

Long rope cable pullovers
75kg x 18
75kg x 14
75kg x 12

Single arm bdb cable curls
15kg x 18
15kg x 15
15kg x 13

Life fitness SA preacher curl
30kg x 10
26,25kg x 12
26,25kg x 12

DB hammer curl dropset
22kg x 10 ds 18kg x 8 ds 14kg x 8

Leg raises superset cable crunches
3 sets to failure

saturday — 24/08/24 ARMS & Side delts

Toe press
125kg x 14
125kg x 13
125kg x 12
125kg x 11

Dual Cuff cable pushdowns
75kg x 16
75kg x 14
75kg x 13
75kg x 10 ds 55kg x 10 ds 45kg x 10

Cable curls
65kg x 16
65kg x 14
65kg x 13

Triceps bar overhead extensions
40kg x 15
40kg x 13
40kg x 12 + 10 sec iso hold

Incline DB curls
18kg x 15
18kg x 13
18kg x 10

Dips machine
130kg x 15
130kg x 13
130kg x 12

Close grip ez bar preacher curls
30kg x 16
30kg x 15
30kg x 14

DB side lateral raises into bb upright row
20kg x 15 <> 30kg x 15 (4 rounds)

Cable crunches
4 sets to failure

 

[Rigeu]

Calories came up again this week! Bodyweight had made some jumps to, a few more cheats then normal since i got 3 weeks holiday. Shape improved + workouts progressed!

Tomorrow i got one more pull workout and sunday i’ll go on a little trip with the wife for 2 days… after that i’ll pick up the routines again!

Sunday — 25/08/24 LEGS

Seated leg curls
105kg x 15
105kg x 13
105kg x 11

Single leg HS kneeling leg curl
35kg x 15
35kg x 14
35kg x 13

Leg extensions
130kg x 14
130kg x 12
130kg x 11

Watson leg press
320kg x 14
320kg x 12
320kg x 10

Pendulum squats
60kg x 8
50kg x 10
40kg x 12

Stiff legged DB deadlifts
70kg x 12
70kg x 10
70kg x 9

Seated calf raises
90kg x 15
90kg x 13
90kg x 10 ds 60kg x 10 sec iso hold + 10 partials out of the bottom

Monday - 26/08/24 PUSH

Incline db press
56kg x 8
50kg x 10

HS iso-lateral bench press
80kg x 8
70kg x 10
70kg x 8 ds 40kg x 8

Incline cable flys
15kg x 15
15kg x 13
15kg x 12

HS pec fly
110kg x 12
110kg x 11
110kg x 10 ds 75kg x 10

Standing side lateral raise machine
11,75kg x 13
11,75kg x 12
11,75kg x 10

Bent over rear lateral raise machine
8,25kg x 20
8,25kg x 16
8,25kg x 15

Dual rope pushdowns
67,5kg x 15
67,5kg x 12
67,5kg x 12

Overhead dual rope cable extensions
47,5kg x 13
47,5kg x 12
47,5kg x 10

Tuesday —27/08/24 PULL

Single arm HS front pulldowns
65kg x 12
65kg x 10
90kg x 14 (dual arm)

HS iso lateral wide grip row
140kg x 14
140kg x 12
140kg x 11

Close grip cable row
110kg x 15
110kg x 14
110kg x 13

Teres cable pulldown
96kg x 13
96kg x 12
96kg x 11

Long rope cable pullovers
75kg x 16
75kg x 14
75kg x 12

Single arm bdb cable curls
14,25kg x 17
14,25kg x 15
14,25kg x 13

DB hammer curls
20kg x 11
20kg x 10
20kg x

Leg raises
4 sets to failure

Thursday — 29/08/24 LEGS

Lying leg curls
70,3kg x 15
70,3kg x 13
70,3kg x 12

Leg extensions
95,3kg x 20
95,3kg x 17
95,3kg x 145

Matrix 45 degree leg press
320kg x 16
320kg x 15
320kg x 140

Matrix machine squats
140kg x 8
120kg x 11
120kg x 19

Walking db lunges
60kg x 12
60kg x 12

GHR
30kg x 20
30kg x 16 + 4 bw
30kg x 14 + 6 bw

Toe press
168kg x 12
168kg x 10
168kg x 9
168kg x 8

Friday — 30/08/24 PUSH

Incline HS press
150kg x 8
120kg x 13

Flat HS press
130kg x 10
110kg x 12
110kg x 10 RP x 5 RP x 3

Life fitness plate loaded dip machine
130kg x 13
130kg x 12
130kg x 10

HS pec fly
110kg x 13
110kg x 12
110kg x 10 ds 82kg x 8 ds 62kg x 12

Single arm cuff side lateral raise
12,5kg x 20
12,5kg x 18
12,5kg x 16

Reverse pec deck
108kg x 18
108kg x 15
108kg x 14

Dual cuff cable pushdowns
75kg x 15
75kg x 14
75kg x 13

Single arm overhead cuff extensions
25kg x 14
25kg x 13
25kg x 12

 

[Rigeu]

Current shape

 

[Rigeu]

Really pleased with the new products from PSL by the way. Their test e 200ml and mast e 150mg is super smooth since then i have no issues anymore with Pip and the anavar is from top notch quality. The pumps and look i got during my workout is just freaky!

 

[Rigeu]

Tuesday — 03/09/24 LEGS

Toe press
168kg x 15
168kg x 13
168kg x 12
168kg x 11

Lying leg curls
72,6kg x 13
72,6kg x 11
72,6kg x 10 + 5 partials + 10 sec iso hold

Leg extensions
96,4kg x 18
96,4kg x 15
96,4kg x 1

Matrix Hacksquat
160kg x 12
160kg x 11
120kg x 14

Matrix 45 degree leg press
250kg x 20
250kg x 18
250kg x 16

Adductor machine
103,4kg x 15
103,4kg x 13
103,4kg x 11

Seated leg curl
75,3kg x 15
75,3kg x 15
75,3kg x 13

Legs were completely fried after this workout! Few hours later and i’m feeling the doms coming up already.

 

[nightwing]

I just took a look at your log for the first time, and I don't know if you've looked back at those starting pics, but you have definitely put on some mass! How much muscle you estimate? Very nice!

 

[chadmack282]

Current shapeView attachment 146033

Beautiful Progress!!!
That's cool to b able to see the progress over the past 3.5yrs!!

 

[Rigeu]

Beautiful Progress!!!
That's cool to b able to see the progress over the past 3.5yrs!!

Thanks mate messages like this keeps me going!

 

[Rigeu]

Wednesday - 04/09/24 PUSH

Incline db press
56kg x 10
50kg x 12

HS iso-lateral bench press
80kg x 11
80kg x 9
80kg x 8

Incline cable flys
25kg x 15
25kg x 13
25kg x 12

HS pec fly
110kg x 15
110kg x 11
110kg x 10 ds 82kg x 8 ds 61kg x 8

Standing side lateral raise machine 11,75kg x 15
11,75kg x 13
11,75kg x 11

Bent over rear lateral raise machine
8,5kg x 20
8,5kg x 16
8,5kg x 14

Dual rope pushdowns
70kg x 15
70kg x 13
70kg x 12

Overhead dual rope cable extensions 47,5kg x 14
47,5kg x 12
47,5kg x 11

 

[Rigeu]

Very solid backday! Shape is getting better with the weeks, body is using all the extra calories! Looking even leaner.

FRIDAY — 06/09/24 BACK + R. DELTS

Medium grip mag pulldowns
108kg x 13
107kg x 12

Single arm HS front pulldowns
40kg x 12
55kg x 11
65kg x 9

Dual handed HS front pulldowns
80kg x 13
80kg x 12

HS low row
80kg x 12
120kg x 12
130kg x 10

Single arm cable pulldown
75kg x 15
80kg x 13

Wide grip seated cable row
100kg x 15
100kg x 13
100kg x 12

Smith machine shrugs superset db shrugs
100kg x 15 <> 40kg x 15 ( 3 sets )

Reverse pec deck
80kg x 20
80kg x 17
80kg x 15

Shape post workout

 

[Oakley6575]

Wow, you look incredible! Keep at it.

 

[Rigeu]

Wow, you look incredible! Keep at it.

Thanks mate, always working for progress!

 

[Rigeu]

Changed it up on legday today, but really had a good one!

Sunday — 07/09/24 LEGS

Toe press
127,5kg x 15
127,5kg x 13
127,5kg x 12
127,5kg x 11 + 10 partials

Single leg HS kneeling leg curl
35kg x 15
40kg x 14

Single leg HS iso lateral leg press
140kg x 20
180kg x 14

Leg extensions
115kg x 14
125kg x 10

Watson leg press ascending set
Started with 2 plates a side all the way up to 7 plates per side, every set was 10 reps, the only rest break is when your trainings partner is putting on another plate!

Seated leg curls
95kg x 15
105kg x 13
105kg x 11

Reverse stance v-squat
120kg x 15
160kg x 12

Stiff legged DB deadlifts
70kg x 14
70kg x 12
70kg x 11

 

[Rigeu]

Monday — 09/09/24 PUSH

Incline HS press
150kg x 9
120kg x 13

Flat HS press
135kg x 8
110kg x 13
110kg x 10 RP x 5 RP x 3

Life fitness plate loaded dip machine
130kg x 13
130kg x 12
130kg x 11

HS pec fly
110kg x 15
110kg x 12
110kg x 10 ds 82kg x 8 ds 62kg x 12

Single arm cuff side lateral raise
13kg x 16
13kg x 15
13kg x 13

Reverse pec deck
108kg x 19
108kg x 16
108kg x 15

Dual cuff cable pushdowns
77,5kg x 15
77,5kg x 14
77,5kg x 13

Single arm overhead cuff extensions
25kg x 14
25kg x 13
25kg x 12
Top

 

[Rigeu]

Tuesday — 10/09/24 PULL

Lat pulldowns
112,5kg x 13
112,5kg x 12
112,5kg x 11

Close grip t-bar rows
100kg x 12
120kg x 8
60kg x 20

Chest supported db rows
40kg x 13
40kg x 12
40kg x 11

Single arm cable row
50kg x 13
50kg x 12
50kg x 11

Long rope cable pullovers
75kg x 20
75kg x 18
75kg x 14

Single arm bdb cable curls
15kg x 20
15kg x 18
15kg x 16

Life fitness SA preacher curl
63,75kg x 13
63,75kg x 12
63,75kg x 11

DB hammer curl dropset
22kg x 10 ds 18kg x 10 ds 14kg x 10

Leg raises superset cable crunches
3 sets to failure

 

[Rigeu]

Thursday — 12/09/24 LEGS

Seated calf raise
95kg x 15
95kg x 13
95kg x 12
95kg x 10

Seated leg curl
110kg x 14
110kg x 12
110kg x 11

Pendulum squat
70kg x 10
60kg x 12
60kg x 10

Single leg HS horizontal leg press
160kg x 13
160kg x 11
160kg x 10

Leg extensions
125kg x 12
125kg x 11
125kg x 11
45kg x 14 (single leg)

Lying leg curls
37,5kg x 12
37,5kg x 9
30kg x 15

Adductor machine
76,25kg x 20
76,25kg x 18

 

[Rigeu]

Friday - 13/09/24 PUSH

Incline db press
58kg x 8
50kg x 13

HS iso-lateral bench press
90kg x 9
80kg x 10
80kg x 9

Incline cable flys
17,5kg x 12
17,5kg x 11
17,5kg x 10

HS pec fly
112,5kg x 12
112,5kg x 11
112,5kg x 10

Standing side lateral raise machine
11,75kg x 15
11,75kg x 13
11,75kg x 11

Bent over rear lateral raise machine
8,75kg x 18
8,75kg x 16
8,75kg x 14

Dual rope pushdowns
72,5kg x 13
72,5kg x
72,5kg x

Overhead dual rope cable extensions
47,5kg x 14
47,5kg x 12
47,5kg x 11

Weight is slowly creeping up. Around 104kg but still very lean, so a lot more room to increase calories. Gaining about 0,2kg - 0,5kg BW Weekly so that’s in a good spot. Workouts progressing every session. Small jumps, but better that nothing.

Peds stay the same, calories will increase after the weekend again! I’ll post a full day of eating with macro breakdown to give you guys an idea

 

[Rigeu]

When to the opening of a gym of one of my close friends. Very good equipment, all old school panatta pieces. Did pull and man everything fellt great!

Saturday — 14/09/24 PULL

SA panatta pulldown
120kg x 15
130kg x 12
130kg x 11

Panatta wide grip high row
80kg x 15
80kg x 13
80kg x 12

Lat pulldowns
80kg x 15
80kg x 13
80kg x 12

V-bar seated cable rows
120kg x 12
120kg x 11

Bent over db rows
44kg x 15
44kg x 13
44kg x 12

Pannata preacher curl machine
40kg x 15
40kg x 12
40kg x 10

Cable rope hammer curls
50kg x 15
50kg x 14
50kg x 13 ds 40kg x 10 ds 30kg x 10

Leg raises
4 sets to failure

 

[Rigeu]

Yesterdays legday was a killer!

Monday — 16/09/24 LEGS

Toe press
131,25kg x 14
131,25kg x 13
131,25kg x 12
131,25kg x 11

Seated leg curls
110kg x 12
110kg x 11
110kg x 10

Leg extensions
130kg x 16
130kg x 13
130kg x 12

Watson leg press
320kg x 16
320kg x 14
320kg x 13

Pendulum squats
60kg x 10
60kg x 9
50kg x 13

Single leg HS kneeling leg curl
35kg x 15
40kg x 12
40kg x 11

Stiff legged barbell deadlifts
160kg x 11
160kg x 9
160kg x 9

 

[Rigeu]

Every second week i’ll do a arm workout and man do i love those! If your arms are a lacking bodypart i truly believe you’ll benefit from a seperate arm workout. The pump and feeling is so much better then doing it after chest and shoulders or back.. yes frequent arm training works great but an arm workout once in a while will only benefit even more!

Tuesday — 17/09/24 ARMS

Rope pushdowns
52,5kg x 15
52,5kg x 15
52,5kg x 15

Superset

Alternating db curls
22kg x 12
22kg x 11
22kg x 10

Triceps bar overhead extensions
40kg x 15
40kg x 13
40kg x

Superset:

Life fitness preacher curl machine
60kg x 15
60kg x 13
60kg x 12

Life fitness dip machine
130kg x 12
130kg x
130kg x

Superset:

Single arm bdb cable curls
15kg x 15
15kg x 13
15kg x 12

Single arm cuff extensions
26,25kg x 15
26,25kg x 13

Superset:

Single arm preacher hammer curl
14kg x 13
14kg x 12

Life fitness seated side lateral raise
50kg x 15
50kg x 13
50kg x 12
50kg x 12

Life fitness abdominal crunch
4 sets to failure

 

[Rigeu]

FRIDAY — 20/09/24 PULL

Single arm HS front pulldowns
60kg x 13
60kg x 11

HS iso lateral wide grip row
140kg x 14
140kg x 12
140kg x 10

Close grip seated cable row
80kg x 15
90kg x 13
90kg x 12

Lat pulldowns
103kg x 13
103kg x 11

Cable pullovers
70kg x 15
70kg x 13

Chest supported db rows
40kg x 14
40kg x 13
40kg x 12

Single arm bdb cable curls
15kg x 15
15kg x 13
15kg x 12

Life fitness preacher curl machine
63,75kg x 14
63,75kg x 13
63,75kg x 12

Leg raises
4 sets to failure

Saturday was rest day and today will be legs with 2 friend of me so it will be a killer legday! Will post the workout later today

 

[Rigeu]

SUNDAY — 22/09/24 LEGS

Adductor machine
80kg x 25
80kg x 22

Lying leg curls
35kg x 15
35kg x 12

Leg extensions
135kg x 18
135kg x 15

Pendulum squat
70kg x 13
60kg x 18

Watson 45 leg press
320kg x 15
320kg x 12

Seated leg curl
95kg x 18
95kg x 15

Toe press
135kg x 15 + 5 partials
135kg x 13 + 5 partials
135kg x 12 + 5 partials

Very very good legday! Training with a good training partner makes such a big difference especially on legday! Every set was to true failure and sometimes even a few passed failure with help. That’s why it was pretty low volume. Damn i’ll feel this session tomorrow.

 

[Rigeu]

MONDAY — 23/09/24 PUSH

Incline db press
58kg x 9
50kg x 14

HS iso-lateral bench press
90kg x 10
80kg x 11
80kg x 10

HS pec fly
112,5kg x 13
112,5kg x 12
112,5kg x 12

Cable flys
36,25kg x 15
36,25kg x 13
36,25kg x 12

Standing side lateral raise machine
12,25kg x 14
12,25kg x 12
12,25kg x 11

Bent over rear lateral raise machine
8,75kg x 20
8,75kg x 18
8,75kg x 16

Dual rope pushdowns
72,5kg x 13
72,5kg x 12
72,5kg x 11

Overhead dual rope cable extensions
47,5kg x 14
47,5kg x 13
47,5kg x 11

 

[Rigeu]

Workout from monday! Finally feeling more energy accross the workout. Normally it dips of 3/4 of the workout. Little bump in calories definitely made a difference!

 

[Rigeu]

Training day diet
3700 kcals
300 P
500 C
55 F

M1
100gr oats
55gr whey
200gr apple
15gr peanut butter

M2 pre workout
100gr COR
55gr whey
1 banana
15 gr Almond butter

M3
120gr sushi rice
200gr chicken
75 gr pineapple

M4
100gr sushi rice
200gr veggies (spinach, green breens or bell peppers)
200gr chicken

M5
3 slices of sammy’s white bread
1 whole egg
200gr egg whites
100gr spinach
Ketchup

M6
55 gr whey
300ml almond milk
(Made into a creami ice cream)

 

[Oakley6575]

Training day diet
3700 kcals
300 P
500 C
55 F

M1
100gr oats
55gr whey
200gr apple
15gr peanut butter

M2 pre workout
100gr COR
55gr whey
1 banana
15 gr Almond butter

M3
120gr sushi rice
200gr chicken
75 gr pineapple

M4
100gr sushi rice
200gr veggies (spinach, green breens or bell peppers)
200gr chicken

M5
3 slices of sammy’s white bread
1 whole egg
200gr egg whites
100gr spinach
Ketchup

M6
55 gr whey
300ml almond milk
(Made into a creami ice cream)

Love seeing the diet. Do you typically use this much whey?

 

[Rigeu]

Love seeing the diet. Do you typically use this much whey?

Yes, always 2-3 meals per day. If you don’t have any digestive issues with whey i don’t see a problem. Ofcourse use a quality one!

Sometimes i have greek yoghurt for the last meal or a egg meal, sometimes a feel like a ice cream with whey. Most important is that you consistently hit your macros.. pre contest i’m way more strict with food sources, but honestly i can use whey all the way threw without any water retention issues. Very person dependent