Andrewgen_Receptor's Training/Nutrition Log

[Andrewgen_Receptors]

1/18/23
Food
Cal: 2177
P: 165g
C: 188g
F: 87g

 

[Andrewgen_Receptors]

Already have a log over at TNation that I won't transfer over, but I'll start a log here as well to see if it helps with adherence (a weak-point of mine).
Currently running Jordan Peters Full Body 4x per week, on week 2 - will progress into his PPL when 4 weeks is up.
On TRT at 182mg/wk Test C.

PR's (not a powerlifter):
Bench: 285x7 (I know it's shit)
Squat: 405x3
Dead: 495x5

2023 Plan
Jan-Mar: cutting from ~215lb to sub-200lb (Semaglutide is en route to help)
Apr-Jun: maintenance/reverse diet
July-Sept: mild bulk OR cutting phase, depending on success of 1st cut.
Oct-Dec: cut fat gained during bulk and specializing OR maintenance and specializing
Current picture at ~215lbs, estimated 15-18%BF.

@TomJ

 

[Andrewgen_Receptors]

A few days behind, have been logging weight and food via MFP.

1/19/23 - Rest
Weight: 211.8lb
Food
Cal: 1953
P: 173g
C: 46g
F: 119g

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1/20/23 - Jordan Peters Full Body​

Weight: 212.0lb

Screenshot_20230121-140951_Sheets1080×2220 288 KB

• Highlighted section performed 1/21/23, Leg Press was so demanding I couldn’t finish the workout.

Food
Cal: 1953
P: 196g
C: 194g
F: 63g

 

[Andrewgen_Receptors]

1/21/23
Weight: 212.0lb
Food
Cal: 1657
P: 162g
C: 126g
F: 60g
+15min walk (afternoon)

 

[Andrewgen_Receptors]

1/24/23 - Rest
Weight: 211.6lb

Food
Cal: 1675
P: 217g
C: 68g
F: 52g

Swapping out rice for Barley because I’m an old fuck and aiming for lower glycemic index carbs.

 

[lukiss96]

I’m an old fuck

lol... I recall you're in your late twenties, why our gen says we are old. It's gonna become a meme soon.

Food
Cal: 1675
P: 217g
C: 68g
F: 52g

I wonder why such low calories, you have a deadline to be in such a rush?

Given your parameters and hormonal profile, you should eat a lot more and still lose considerable amount of fat.

How is your energy? If you feel like it's dipping and you start to question yourself whether to go the gym or not, that's the point where you must up the calories to near the maintenance for sometime, because operating on low fuel is never good for a bigger size engine.

Unless it is a short term thing of course or a calorie zig zag approach, that I sometimes love to do.

If you don't mind me critiquing, of course I'm not telling you what to do, just in general some notes from my end.

Good luck friend.

 

[Andrewgen_Receptors]

I wonder why such low calories, you have a deadline to be in such a rush?

Yes and no. I want to be done with my cut before March is over, but the end goal is more important than when I get there. Aiming for 195lbs, currently ~210(ish) so 15lbs in 9ish weeks... should be doable.

Worth noting that I'm taking Semaglutide so my appetite is nonexistent and I'm struggling to put down even medium sized meals. Couple that with school and I'm forgetting to eat
^I am trying to keep calories at like 2000-2200 though. I need to keep my calories more evenly spread out throughout the day so I can make sure I actually hit calorie goals.

How is your energy?

Terrible lol. It's never 'good' but Semaglutide is known to reduce energy a lot, and so does a harsh deficit... fair points that going too low on calories are not helping the matter. I'm doing okay with the gym, hoping for 4x per week but usually hitting 3x (which is actually on-program); only missed one day for being too tired but I think I was a little sick that day too.

If you don't mind me critiquing

Quite the opposite - I'm happy to have the input. I didn't come here to have folks cheer me on, I needed a group where I wasn't among "the big guys" anymore so I could get pointers from bigger guys. I appreciate the critiques.

 

[Andrewgen_Receptors]

Week in Review​

Weight Avg.: 211.5lb
Weight Lost (from last week’s avg): 1.3lb
Avg Cal: 1948
Avg Protein: 178g
Avg Carb: 135g
Avg Fat: 78g
^math says I should be down about 2.2lbs, scale doesn’t match. May need to adjust course, but will wait another week before doing so.
*will adjust activity, not caloric intake if any adjustment is needed.


image725×343 9.85 KB
Sleep quality seems to have leveled out a bit, so back to a mere ‘subpar’. Hunger still remains a stranger, libido is doing okay.

• Semaglutide at .5mg/wk split dose E3.5D
• Test C at 180mg/wk split MWF (tired of stabbing myself every morning)
• L-Carnitine at 600mg MWF
• Vit D at ~21,000iu/wk MWF

^will be messing around with NPP and Test dose to help reduce acne. Once NPP dose is dialed in, will swap out for pharma prescribed Deca; NPP only being used as a risk mitigation tool. Aiming for lowest possible test dose without side-effects as I’m clearly sensitive to DHT, plan to use Deca for all other TRT benefits (but without the DHT, Estrogen, and hopefully acne). Expecting some water weight gain, goalpost may adjust from 195lb due to this.

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Back definition is coming in for sure, have been introduced to new arm, shoulder, and neck veins this week - all signs of a fatty leaning out appropriately.

Gathering supplies for a blast in July timeframe, if everything goes as planned for the cut and maintenance phase.

 

[Reader591]

I managed to fit a 30pc Chic-Fil-A nugget and Large Fry into this… fight me.

I will fight you to the death for your delicious nuggets……. 30 pc nugget is my go to fast food road trip meal. I like the fries but I can pass on it.

When we go as a family, we get 3 30 count nuggets, I get left overs so I end up with 40-50 lol. And the dummies still only give you two sauces to go with all that unless you specify. Otherwise, best customer service haha.

 

[Andrewgen_Receptors]

1/23/23 - Jordan Peters Full Body A1
Weight: 211.4lb
Recovery: 56% (5h 28m slept)


+12mins Hyperbed Tanning

• Shoulders were toasted after Incline DB and Seated DB OHP… wasn’t sure I’d be able to finish after that tbh.
• IDK if it’s the deficit or low carbs or what, but this is the 3rd or 4th workout in a row I really struggled to finish. Will make sure i actually hit my calorie goal instead of undershooting it.

+8min walk after brekkie
+8min walk after lunch

 

[Andrewgen_Receptors]

1/23/23
Food
Cal: 2227
P: 240g
C: 210g
F: 45g

 

[Andrewgen_Receptors]

Meant to post last night before bed.
1/24/23 - Rest
Weight: 209.8lb

Food
Cal: 1997
P: 203g
C: 205g
F: 39g

 

[Andrewgen_Receptors]

1/25/23 - Jordan Peters Full Body B1​

Weight: 211.8lb
Recovery: 68% (4h 59m slept)


+12mins Hyperbed Tanning

• Incline Flyes went downhill. Going to say this is due to lingering soreness from A1.
• Poor kid on the Hack Squat thought 3 plates was my working weight when i was still warming up… his warmup was just the 25’s. I felt a little bad.
• Got to watch the boat shoe bros from last week fail a squat on 4 plates, re-rack, then fail it a second time. I guess stupid doesn’t learn quick.

Energy/mood doing well today. Moving to a new TRT Clinic (Matrix) so I can spend less for the same thing.

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Food
Cal: 2007
P: 192g
C: 152g
F: 74g

 

[Opti]

Looking good man, good luck on your journey.

 

[Andrewgen_Receptors]

1/27/23 Jodan Peters PPL Push 1​

Weight: 212.7lb
Recovery: 79% (6h 4m slept)



+15mins Stationary Bike at lv10, Cardio Zone 3
+12mins Hyperbed Tanning

• Had to reduce weight on Cable Pushdown.
• Session took about an hour with cardio added. This was the goal, now let’s stick to it.

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Food
Cal: 2187
P: 260g
C: 131g
F: 63g

 

[Reader591]

Maybe I missed it, what is measuring your recovery percentage? Or what is it based on?

 

[Andrewgen_Receptors]

what is measuring your recovery percentage? Or what is it based on?

I have a really expensive bed that auto adjusts temperature to improve my sleep. I got it to help me keep cool during the summer.

As a byproduct of this, it also has a lot of sensors that gauge movement, resting heart rate, breathing rate, heart rate variability, tossing/turning, sleep schedule, wake time vs time up, time to fall asleep... you get the picture. Anyways, all this creates a composite score, which I use to help catalog my Recovery vs performance. It's usually pretty accurate.

 

[Reader591]

I have a really expensive bed that auto adjusts temperature to improve my sleep. I got it to help me keep cool during the summer.

As a byproduct of this, it also has a lot of sensors that gauge movement, resting heart rate, breathing rate, heart rate variability, tossing/turning, sleep schedule, wake time vs time up, time to fall asleep... you get the picture. Anyways, all this creates a composite score, which I use to help catalog my Recovery vs performance. It's usually pretty accurate.

Ah ok cool, I’ve seen those. I considered buying an 8 sleep bed or ooler matress, both of which do not do that. Ended up not though.

I have an oura ring that’s my wedding band, I’ve had it for 3 years now, that’s pretty good sleep tracker and gives me readiness percentages, heart rate HRV, body temp, oxygen level, etc. Was wondering if you had one was where I was digging.

 

[Andrewgen_Receptors]

Meant to post this yesterday.

1/28/23 - Jordan Peters PPL Pull 1​

Weight: 210.3lb
Recovery: 92% (8h 4m slept)

Screenshot_20230128-163837_Sheets1080×2220 221 KB
+Forearm work
+20mins Cardio Zone 3 a la powerwalking (lol)

• Home gym workout this time. It is becoming evermore apparent that I need heavier dumbbells and more plates.
• Saw the first hint of Brachialis separation, so that was nice. Also saw my shoulder/bicep vein travel all the way down to my hands.
• I have a sneaking suspicion the weight drop today was due to sleep… Christian Thibaudeau wrote once about cortisol replacing fat in a deficit, so the scale may not drop at all until stress levels get better.

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Food
Cal: 1997
P: 203g
C: 192g
F: 43g

 

[Andrewgen_Receptors]

1/29/23 - Rest
Weight: 210.9lb

25mins Cardio and about 12 hours of school.

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Food
Cal: 1942
P: 191g
C: 123g
F: 77g