90 day cutting diet and full progress report

[milky01623]

U started trt rite?

If yes.. Get used to it! That means ur losing fat and gaining muscle!! I stayed at 195lbs for like 2 months!

Yeah started gel about 10 days ago so losing fat and gaining muscle is ok by me and staying at his weight isn't so bad especially if it's all gonna be muscle lol ;-)

[milky01623]

Mornin all
Macros all in check and ready for anything lol
I think I may have found a new gym that has what I need

[--->>405<<---]

MORNING MATE! nice avi

a lot of ink back there

[milky01623]

MORNING MATE! nice avi

a lot of ink back there

Remember steM stereo typical lorry driver lol

[--->>405<<---]

Yeh LOL.. He was correct it seems

[milky01623]

Yeh LOL.. He was correct it seems

Pmsl careful....

[--->>405<<---]

Pmsl careful....

LOL.. about the tattoos not everything else silly

[milky01623]

LOL.. about the tattoos not everything else silly

I know I know but I WAS how he described them I just had to change and for the better I hope

[Back In Black]

Is he in Heaven?

[milky01623]

Is he in Heaven?

Who ????? Waheyy ur back

[--->>405<<---]

I know I know but I WAS how he described them I just had to change and for the better I hope

u seem like a good chap to me!

[Back In Black]

What gym did you join dude?

[milky01623]

What gym did you join dude?

I haven't yet but I'm going to dw on Sunday to have a look
How's your new place?

[Back In Black]

Mines ok. Not exactly what I would choose if was just me but it got my Mrs to join and it has a pool so I can take my little girl too. Just a bit pricey for me normally, though hopefully I'll soon be a millionaire shopkeeper, lol!

[milky01623]

Mines ok. Not exactly what I would choose if was just me but it got my Mrs to join and it has a pool so I can take my little girl too. Just a bit pricey for me normally, though hopefully I'll soon be a millionaire shopkeeper, lol!

You got premises yet ?
Hope so I've just got anew wardrobe cos all my old clothes were to big and I need to showcase my new ones and a grand opening would fit the bill perfectly

[Back In Black]

There's a unit just come free but it's not for retail use so we need to see if we can get it changed to the right usage.

Besides, when you taste our food you'll be putting that weight back on

[milky01623]

There's a unit just come free but it's not for retail use so we need to see if we can get it changed to the right usage.

Besides, when you taste our food you'll be putting that weight back on

Brown envelope time;-)
I like good tasting food but I'll never put that fat on again and I'm still not drinking unless you call diet coke drinking lol

[Back In Black]

Good to hear mate.

How's the t gel working out for you?

[milky01623]

Good to hear mate.

How's the t gel working out for you?

Don't really feel any different tbh but the doc says give it a month and have more bloods done to see if I'm secreting it if not then it'll. be intramuscular either test e or nebido
But at least it's getting sorted

[milky01623]

Gooooooddd mnmmmooooorrrrrrning forum users!!!!
Well tbh I've done no cardio up till now this week don't know why I guess I just don't feel like it mind you tho starting work at 5am and finishing at 9pm doesn't help I think this combined with trt and a low low mood is all part of it
Well it's Friday so when I'm finished it's straight to the gym for lifting and 30 mins cardio btw I've re done my w/out programme I'll post it later

[GirlyGymRat]

Gooooooddd mnmmmooooorrrrrrning forum users!!!!
Well tbh I've done no cardio up till now this week don't know why I guess I just don't feel like it mind you tho starting work at 5am and finishing at 9pm doesn't help I think this combined with trt and a low low mood is all part of it
Well it's Friday so when I'm finished it's straight to the gym for lifting and 30 mins cardio btw I've re done my w/out programme I'll post it later

crazy work hours...hard to do much more than eat and sleep on those hours!

[milky01623]

crazy work hours...hard to do much more than eat and sleep on those hours!

Lol I know but it's our busy time period as over here the new registrations are out so the whole industry goes mad and wants their cars deliverd ASAP so us lorry drivers barely get time for anything

[--->>405<<---]

Morning mate!

New program?

Do tell.

[milky01623]

Ok chaps here it is
Last night (Friday)
Traps & Legs & triceps

TRAPS cable shrugs
5 sets & 2 warm ups then rep out
LEGS leg press
8 sets of 6 reps light to heavy last set 400lbs and repped out
TRICEPS v bar press & single arm cables
V bar 5 sets & 2 warm ups light to heavy
Single arm heavy to light 5 sets each arm 25-50 reps
ABS weighted sit ups 100

TODAY Chest and Shoulders

CHEST
Db flat press
15@18lb db
15@20
12@22
10@24
8@26
6@30
20@20 rep out set

Bb incline press
15@25kg
12@30
10@35
8@45
20@25 rep out set

Flat flys db
15@10lb db
12@12
10@16
8@20
20@12 rep out set

SHOULDERS

Shoulder press smiths bench
15@30kg
15@30
10@50
10@50
8@60
15@30 rep out set

Seated side lats 4 sets 15 reps 8lb db
Bent over side lats 4 sets 15 reps 8lb db
Kneeling rear delts
15@18lb db
15@22
15@26
15@30
20@18 rep out set

Well that was today's workout as you can see I've dedicated a day to chest and shoulders and included rep out sets and I've really enjoyed today my chest feels fuller and so do my shoulders

Any feedback feel free

[stpete]

Ok chaps here it is
Last night (Friday)
Traps & Legs & triceps

TRAPS cable shrugs
5 sets & 2 warm ups then rep out I would also go heavy w/bb and db every other workout.
LEGS leg press
8 sets of 6 reps light to heavy last set 400lbs and repped out
TRICEPS v bar press & single arm cables
V bar 5 sets & 2 warm ups light to heavy
Single arm heavy to light 5 sets each arm 25-50 reps
ABS weighted sit ups 100

TODAY Chest and Shoulders

CHEST
Db flat press
15@18lb db
15@20......
12@22Leave these 2 out in an attempt to go a little heavier on heavy days. On lighter days this is cool.
10@24
8@26
6@30
20@20 rep out set

Bb incline press
15@25kg
12@30
10@35
8@45
20@25 rep out set

Flat flys db
15@10lb db
12@12
10@16
8@20
20@12 rep out set

SHOULDERS

Shoulder press smiths bench
15@30kg
15@30
10@50.......
10@50Same as above^^^
8@60
15@30 rep out set

Seated side lats 4 sets 15 reps 8lb db
Bent over side lats 4 sets 15 reps 8lb db
Kneeling rear delts
15@18lb db
15@22I'd leave this out. you're doing plenty imo. go a little heavier towards the end.
15@26
15@30
20@18 rep out set

Well that was today's workout as you can see I've dedicated a day to chest and shoulders and included rep out sets and I've really enjoyed today my chest feels fuller and so do my shoulders

Any feedback feel free

Everything looks good, Milky. I'm going to keep checking this out!!

Good Times!!

[milky01623]

^^^^^^ thanx for the input stpete below is today's epic work out

Back and Biceps

Back

Wide pull downs
15@100lbs
12@120
10@160
8@180
6@200
Rep out set 25@100

Upright vertical row
15@100lbs
12@120
10@160
8@200
6@220
Rep out set 25@100

biceps

Standing iso hammer curls ( I think that's what these are called I followed a link in the techniques forum)
15 each arm @ 6lb db
12 ea @ 8
10 ea @ 10
8 ea @ 14
6 ea @ 18
Rep out set 20 each arm @ 10lb db

Seated iso hammer curls (same as above)
15@6 each arm
12@8
10@12
8@14
Rep out set 20 each arm @ 10lb db

20 mins moderate cardio

Another good session in the gym
The reason I'm not going massively heavy on my biceps is I'm carrying an injury on my left elbow and tbh I haven't got a clue what it is or what I've done so I'd rather stay in a comfort zone and do more reps than have to have 6 weeks off

Please give feed back
Cheers me dears milky

[milky01623]

Morning folks
Monday what a day lol
Today is rest day and a good thing too as my chest,bicep and calves are sore as xxxx something must b working right.
Forgot to mention I did 8 sets of 6 seated calf rises yesterday aswell

[--->>405<<---]

^^looks pretty good to me milky. im no expert in the workout dept

i would try to do chins instead of lat pulldowns some of the time if u can and eventually hope to be able to do weighted chins (what i do).. assuming u cant do weighted chins now.

i like the barbell bent over row

id try to throw in some deads when u can as well..

[--->>405<<---]

well milky where u at man?

[milky01623]

well milky where u at man?

In here man lol
Nice to know I'm missed
Nothing much to report really apart from cardio during the week is now me power walking around car compounds loading lol
Mind you this does take between 60 & 90 mins and is twice a day
Diet and macros are on track ( I've lowerd cals slightly by only using 1 scoop of protein instead of 2 in my breakfast and bedtime shakes)
Oh nearly forgot I'm being put on nebido for trt :-)

[Back In Black]

Are you self administering your nebido? What dosage you on?

[milky01623]

Are you self administering your nebido? What dosage you on?

I don't know if I am or not yet and not sure on doseages but I think it's 4 ml shots first 2 are 6 weeks apart and then every 8-12 weeks
I'm waiting for a call to get my appt but spoke to dr and explained that I don't think the gel is working and the impractcalies of it in my job and we agreed nebido is the way to go also I've just got an appt with an endo on the nhs so fingers crossed they may take over my treatment

Anyway how's the business coming on?
I see your killing it in the gym again
Man you're so gonna destroy me when we have our session btw when are we?

[Back In Black]

4ml is 1g of test an I've read you only get 4-5 shots per year.

Mate, I'm struggling big time in the gym with my weights and my stamina, so we can train whenever you like. I'm pretty much free all the time, during the day at least! You're the working man, let me know when's good for you!

[milky01623]

There's nothing to stop a boost every now and again ;-)
Dude what about Sunday? Pm me

[--->>405<<---]

hey there buddy. nebido.. cool. better than gel!

[milky01623]

hey there buddy. nebido.. cool. better than gel!

I'm hoping so lol
Friday tomorrow and that means home & gym
Yippee fed up with feeling like I'm not doing anything

[milky01623]

20 mins fasted cardio? Check
Legs,traps,&tri's fri night? Check

Legs squats
50 kg - 12 reps
70 kg - 10
90 kg - 8
110 - 6
50 rep out

Traps smiths bench shrugs
30kg - 20 reps
50 - 15
100 10
130 8
170 6
100 rep out

Tri's
V bar push down
25-100 lb
12-150
10-170
10-180
8-200
8-200
100 rep out

Skulls 20kg bb
4 x 15 reps

Single arm cables
65lb x 10
50 x 15
40 x 20
30x 25
25 x 40
20 x 60 rep outs all each arm

Followed by 20 mins moderate ellipitical
100 weighted sit ups

Today will be back biceps & calves
Tomorrow is chest and shoulders day

[Back In Black]

No hamstring work? Twice as many sets for triceps as for quads? Only 30 mins fasted cardio?

Think we may have a cheeky look at your workout tomorrow matey.

[milky01623]

Yes today is the day yoda comes ta town...........
Well yesterday I did back,bi's & calves and 30 mins moderate ellipitical a good w/out but tbh I don't feel motivated as before......
Weighed myself and I'm still in the 193/4 bracket so I'm a little deflated :-/
Oh well really looking forward to today onwards & upwards :-)

[--->>405<<---]

Yes today is the day yoda comes ta town...........
Well yesterday I did back,bi's & calves and 30 mins moderate ellipitical a good w/out but tbh I don't feel motivated as before......
Weighed myself and I'm still in the 193/4 bracket so I'm a little deflated :-/
Oh well really looking forward to today onwards & upwards :-)

the scale doesnt mean jack dude! ur on test now too rite? i stayed at 195lbs for 2 months when i first cut and started the test. my bf% kept dropping.

u hitting

2000cals
300g pro
100g carbs
44g fat