Lukas training and cycle log

[LukasISsmall]

Aye guys, gonna be starting a new regiment here a upper/lower split 4 days in a row with 30min cardio at the end. The goal here is to recomp or lose bf% with minimal muscle loss. Calories are going to be 2600 to 2700. The cycle ran will be 500mg/wk test e for 10wk as I started lower dose 2wks ago. Stats: age 24 weight 218 bf%21. History: I lifted in my teens but stopped due to addiction and a new lifestyle. Did heroin and opiates for 6yrs before getting some serious felonies. Went to inpatient treatment for a year at teen challenge age 21-22. I started lifting again in treatment I went from 150lbs to 195 gained alot of my earlier mass back. When I got out I stopped lifting because I had freedom and figuring out a job and living and having another kid. Got to 230lbs and hit the gym again as my life is stable now and have been back in the gym for a year no aas. I will post pics for this recomp for start and each wk following for 10wks. Looking forward to this journey with you all!! Thanks for reading bros. Also worth the shout out to maxmuscle1 for helping me make a program and diet, thanks brother.

[maxmuscle1]

Following. Good luck with the macro and weight training!! [emoji123][emoji123]

Max

[Rizkybuziness]

Hell yes brother. Following along. Keep at it. Lots of support here on BOP!

[LukasISsmall]

5978859789

[Popeye*]

https://media0.giphy.com/media/PmpojRrxEPLQt4YYar/giphy.gif

[emoji123]GET IT[emoji123]

[maxmuscle1]

https://uploads.tapatalk-cdn.com/20200729/b7d3e97b16319a70232d640b12b7fd54.jpg
Time to Work My Man!! Nice Job posting up pics! It shows that you are serious about improving yourself !! Very Cool!! Get It[emoji123][emoji123][emoji1690]

Max

[Mikeyz206]

I am following along as well Brother. Praying for you and your family. When you get around to it I would work on expungement of those felonies. I have heard they are working on helping people clean there act up and move foreword. Good for you and God Bless You!

[LukasISsmall]

Thanks man, I believe you gotta be off papers for 5 or 7 yrs or something like that so I got a longgggg while. But I'm already back on my feet (legally this time) hahaha. Also thanks guys for the support!

[LukasISsmall]

Hey guys going to post update pics every other week. First week was good, gained some water weight from adding carbs back in but that's whatever. After back on moderate carb diet I'm willing to bet my left nut this week of workouts will be alot better

[Biggaintime]

Best of luck

[maxmuscle1]

Hey guys going to post update pics every other week. First week was good, gained some water weight from adding carbs back in but that's whatever. After back on moderate carb diet I'm willing to bet my left nut this week of workouts will be alot better

You stick to your plan, you will get the results you need[emoji123][emoji123].

Max

[Mattymoo]

Following brother
Looking forward to seeing your transformation.
Teen challenge are a fantastic facility and program
We have it here in Australia as well.
I know a couple of guys that went there and are now living life substance free.
I volunteered occasionally for a little while and spent time with the some of the guys
All the best with your gains

[LukasISsmall]

Here we go guys, update. All lifts are going up nicely honestly could do bigger jumps but still have 8wk left so gotta keep room to work. Will post more pics in 2 weeks again. 602116021260213

[LukasISsmall]

61593

[LukasISsmall]

61594

[LukasISsmall]

Fuck i had to fight with my phone to get these posted for ya lol. This is end result. Had rough 3wks where I moved and went on a hunting trip but besides missing work outs and diet not being 100% for that time but still being good. Starting stats 22%bf, 98lbs SMM, 215lbs BW. Ending stats 16%bf, 110lbs SMM, 227lbs BW.

[LukasISsmall]

Also have to put it out there a thanks to MAX for the help ran his powerbuilding routine and seen amazing gains in my numbers on my main compounds

[maxmuscle1]

Fuck i had to fight with my phone to get these posted for ya lol. This is end result. Had rough 3wks where I moved and went on a hunting trip but besides missing work outs and diet not being 100% for that time but still being good. Starting stats 22%bf, 98lbs SMM, 215lbs BW. Ending stats 16%bf, 110lbs SMM, 227lbs BW.

That is a great improvement Lukas. Losing 6% bodyfat while increasing LBM shows{along with your pictures that you made Great[emoji106] improvements. It is great you are posting up pics and learning to improve your health and look. 3 bad weeks and missing workouts and diet through the process is bound to happen; especially in our current environment. You are completely heading in the right direction and you are a big guy, an endomorph to be more precise. This is a double edged sword...you have the capacity to lift big weights and gain size fast BUT; it means you more than other body types have to definitely pay close attention to your macros which I like where they are. Buckling down on avid, consistent weight training w/ cardio is a Must. Moving on, the importance of cardio is so, so important. One thing a lot of guys dont tell you that are mass monsters is that they do a ton of it. To quote Jay Cutler: I do 4 cardio sessions daily; 2 at home and two at the gym{PER DAY}! Now he is totally referring to pre contest dieting. Also; if you have a lagging body part; do not be scared to train it more: Add more sets, not reps. Obviously that cardio is extreme and almost nobody needs that. But, you do need to find a type of cardio that you can do 6 days a week. It can be whatever and whenever. People, even me stress the importance of timing and {windows} that are most effective but; just getting it done daily is most important. Cheers to you and look forward to you kicking ass and achieving your goals. Good changes all around for your starter run. [emoji122][emoji122][emoji123]

Max[emoji120]

[9TMARE]

Excellent man! That hard work is paying off! Get at it! Make sure to get some proper blood work done so you know all is well.


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[Rizkybuziness]

Fuck i had to fight with my phone to get these posted for ya lol. This is end result. Had rough 3wks where I moved and went on a hunting trip but besides missing work outs and diet not being 100% for that time but still being good. Starting stats 22%bf, 98lbs SMM, 215lbs BW. Ending stats 16%bf, 110lbs SMM, 227lbs BW.Awesome brother. Proud of your consistency. And that is what it takes. Blow off your interrupted 3 weeks and move forward. And believe Max, cardio is what it takes for some of us. I can attest to that.

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[Mesus]

Aye guys, gonna be starting a new regiment here a upper/lower split 4 days in a row with 30min cardio at the end. The goal here is to recomp or lose bf% with minimal muscle loss. Calories are going to be 2600 to 2700. The cycle ran will be 500mg/wk test e for 10wk as I started lower dose 2wks ago. Stats: age 24 weight 218 bf%21. History: I lifted in my teens but stopped due to addiction and a new lifestyle. Did heroin and opiates for 6yrs before getting some serious felonies. Went to inpatient treatment for a year at teen challenge age 21-22. I started lifting again in treatment I went from 150lbs to 195 gained alot of my earlier mass back. When I got out I stopped lifting because I had freedom and figuring out a job and living and having another kid. Got to 230lbs and hit the gym again as my life is stable now and have been back in the gym for a year no aas. I will post pics for this recomp for start and each wk following for 10wks. Looking forward to this journey with you all!! Thanks for reading bros. Also worth the shout out to maxmuscle1 for helping me make a program and diet, thanks brother.

Man that’s crazy you went to teen challenge. My dad went thru there I think three times. We have a re-entry here in my city. I went down a similar path as you and him. Glad your not running the streets anymore and I seen this post. Much love brother I am following.


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