Thread: DispenseQuick Sponsored Log

Originally Posted by jtip1810

Looking pretty lean already. I would change that cardio to min 20mins at one time otherwise it's really not doing anything at all. I prefer all low intensity cardio as to preserve muscle mass, just keep heart rate around 130-140bpm.

Post up that diet bro...it's the most important part of this whole thing. Good to get as much feedback as possible. EQ will put quality size on you but it takes a while to work so patience is a must.


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absolutely the help i was looking for! Thanks Mr JT! I will do as u suggest... When i get home and get into my journal i will post my diet! Thanks again brother i greatly appreciate the help!

Layout looks solid.

I personally rotate HIIT and LISS depending on high/low days while carb cycling.

High days where cardio is there I'll do HIIT and Low days LISS. Both work really well for me and LISS gets boring AF.

Morning brother, time to rise and grind...we got progress to make!

Morning gents! Forgot to post up diet yesterday... Busy with my girls, did manage to get wednesday cardio done. Thanks for the advices my friends, every little bit helps! I have no one in my circle of people that is into this lifestyle besides online!

weight this am- 175.4 (when i get to 175ish i jump in a full carb day)

yesterday workout- 30min LISS cardio= 2miles in 30min

yesterday diet 11/30/2016
6:00am-
breakfast shake (if im running behind for work i do this)
*360ml 2% milk
*140g frozen strawberries
*140g pasterized egg whites
*40g whey/casein mix
*6g fiber supp

9:30am-
*10oz ground turkey
*2 cups spinach
*28g ranch dressing

12:00pm-
*10oz ground turkey
*carrots
*28g ranch
*30g raw walnuts

3:30pm-
* 8oz turkey pot pie (mom-in-law made it had to..)

6:30pm-
*300g egg whites
*3 whole eggs
*30g raw walnuts
*6g fiber supp (shot in water)

*1 1/2 gallons of water

bed at 9:30pm

supplements-
5:30am-
200 mg watson test (trt dose) admin into right delt
2g of cinnamin exract
200mg Dim
300 d&e fish oil (optimum nutrition brand)

6:00pm-
200mg Dim
fish oil

thanks in advance for reading and offering any experienced advice!

Looks clean to me bro!!! Make sure your eating about every 3hrs but overall looks like a very solid plan.

Hard to beat home made pot pie...... I can't say I wouldn't have made the same choice lol.

Morning bro, new day for progress and it's Flex Friday so post em up if you got em.

Afternoon Mr. Tip and Monty! Thanks for the support! helps me out! Always looking for advice from people who have alot of experience!

weight this am- 176.0

yesterday workout-
Push day- 5:00pm-6:15pm

*Chest-
Decline bench press- 3 sets of 10.
single arm Dumbell Press- 3 sets of 10.
Incline dumbell flyes- 3 sets of 10.

*Triceps-
Close grip bench- 3 sets of 10.
Dumbbell skull crushers- 3 sets of 10.

*Abs-
Weighted crunches- 4 sets of 20.

*Shoulders-
Behind neck barbell press- 3 sets of 10 (failed on 9 last set)
Seated Military Press- 3 sets of 10
standing DB arnold press- 3 sets of 10

yesterday diet
6:00am-
breakfast shake
*360ml 2% milk
*140g frozen strawberries
*140g pasterized egg whites
*40g whey/casein mix
*6g fiber supp

9:30am-
*6" turkey sub on cuban bread( my wife is cuban, we always have fuckin cuban bread in the house)
*Sub consisted of- (8oz turkey breast: spinach : 2oz of american cheese: slice of tomatoe)
*2 hard boiled eggs whole

12:00pm-
*Another 6" sub of same as above
*2 hard boiled eggs whole

3:30pm-
* same 6" sub combo (i made 3 for ease, im not picky).
*30g raw walnuts

6:15pm- post workout nutrition
*28oz water
*60g whey isolate
*25g Karbolyn.

7:30 pm-
*10oz of 99%lean ground turkey/93% lean beef mix *1 cup of green beans(fresh)


*1 1/2 gallons of water

bed at 9:30pm

supplements-
5:30am-
Optimum nutrition EAA
2g of cinnamin exract
200mg Dim
300 d&e fish oil (optimum nutrition brand)


5:00-pre workout.
2g of cinnamon extract.
Optimum nutrition pre-workout(beta alanine, creatine, caffiene ect).

9:30pm- pre bed.
Fish oil.

Last carb up i had was thanksgiving dinner just for reference... Will go back to low carb feeding next day. Bloodwork appointment was made for next wednesday before my next trt dose, i'm gonna start up my blast that night Cant wait! Will be my 2nd attempt!

Morning bro, I can't wait to blast again...make sure you make some gainz today.

Evening Gents!

weight this am- 175.8

yesterday workout-
Pull day- 5:00pm-6:30pm

*Legs
Back squats- 3 sets of 10.
Leg extensions- 3 sets of 9


*Calfs-
Seated barbell raise- 4 sets of 15

*Biceps
Wide grip curls- 3 sets of 9
seated hammer curls- 3 sets of 9

*Back
One arm dumb bell row- 3 sets of 10
Seated machine rows- 3 sets of 10
standing Lat pull downs- 3 sets of 10
Machine face pulls- 4 sets of 10

yesterday diet
6:00am-
breakfast shake
*360ml 2% milk
*140g frozen blueberries
*140g pasterized egg whites
*40g whey/casein mix
*6g fiber supp

9:30am-
*10oz ground turkey/beef mix
*One cup of fresh green beans

12:00pm-
*same meal as above

3:30pm-
*2 cans tuna fish with 30ml of real mayo
*30g raw walnuts

6:30pm- post workout nutrition
*28oz water
*60g whey isolate
*25g Karbolyn.

7:30 pm-
*300g egg whites
*3 whole eggs
*digestive shake-
-240ML 2%milk.
-Plain greek yogurt.
-140g blueberries.
-6g fiber supplement


*1 1/2 gallons of water

bed at 10:30pm

supplements-
5:30am-
Optimum nutrition EAA
2g of cinnamin exract
200mg Dim
300 d&e fish oil (optimum nutrition brand)


5:00-pre workout.
Optimum nutrition pre-workout(beta alanine, creatine, caffiene ect).

9:30pm- pre bed.
Fish oil.