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So March 29th is when I began taking the supplements, the protocol was as follows:
-3 capsules Osta-Red
-1 capsule Red-PCT
You take both every day for 8 weeks, then once completed, follow up with:
-3 capsules Red-PCT
Taken every day for 20 days to help re-balance hormone/estrogen levels and avoid any side effects from having a low test/estrogen rebound effect, which is more than likely going to happen given the 8 week time frame.
It's been 2 months since I lifted anything above 10lbs, so I decided to modify my routine by avoiding any deadlifts/squats and instead using leg press machines and other machine based leg workouts for my lower body. Low weights and slow reps is the plan I'm currently following (think HIT-style workouts) for maximum muscle stimulation while avoiding and chance of re-injury. I followed a 4 second cadence on each rep on certain workouts.
Pullups (Assist Machine) 3x10
Single Arm Dumbell Rows 37.5lbs 4x10
Seated Cable Rows (Machine) 30lb 4x10
EZ Barbell Curls 45lbs 5x10
Warmup 5 min bike
Double Leg Extension 40lbs 4x10
Leg Press 50lbs 5x10 (VERY CAREFULLY! lol)
Leg Curls 40lbs 5x10
Seated Calves 45lbs 4x10
Overhead Press 55lbs 4x10
Seated Dumbell Press 27.5lbs 3x5 (slow cadence wore me out on this one)
Side lateral Dumbell Raises 10lbs 4x10
Upright Rows 45lbs 3x8
Pull Ups (Assist Mach.) 3x10
Lat Pull Downs (close grip) 4x10
(wide grip) 4x10
Leg Extensions 50lbs 4x10
Leg Curls 50lbs 4x10
Since I'm trying to gain muscle, my goal has been to hit 2850 cal, with most of it coming from good carbs or protein. My biggest struggle has been to keep my grams of fat down to 20-40g. Right now I'm at 80-90 grams, I may have to start removing egg yolks from my morning meals but we'll see. Here's a typical day of my meals:
Breakfast: 4 Organic Eggs, 1/2 cup of mayacoba (peruvian) beans, coffee, water
Post workout shake: 2 bananas, 2 scoops whey, barleans greens, almond milk, water
Lunch: 6 oz steak (lean) , 3/4 cup quinoa or cup of mashed Yams, water
Dinner: same as above (protein, good carb source), water
Late night snack: if I'm hungry before bed, ill "cheat" and have a quest bar lol
I'm having some trouble uploading photos, its saying the size is too large (I'm uploading screenshots) if someone could PM on how to sort it out I'll upload my day one and week one photo on Tuesday, thanks.
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I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.