[Rus Raul Beniamin]

yes It sucks

[Rus Raul Beniamin]

From what I know, the low pig is kinda useless ( except the leg extension ) and it depends how many sets you are doing on that specific piece. You start with the mid peg then you split it up with the top peg, and if you’re far in the session you use the top peg as you have exhausted the ability to get it short

[Rus Raul Beniamin]

So my actual cardio is :

Bike / Fasted

20 min TD EXCEPT Leg days

30 min NTD

Food sources :

Protein/

-Iso pro (TBJP)

-Chicken breast

-COD (Fish)

-Lean beef minced

-Eggs

Fat/

-Peanut/Almond butter

-Dark chocolate 90%

-olive oil

Carbs/

-Bagel

-Cream of rice

-White Rice

-Oats

And obviously, fruits ( banana, raspberries/blueberries, kiwi ) and all types of veggies

Water intake is around 4L at LEAST to 6L

steps are 10K daily, in reality even more as i’m very active

[Rus Raul Beniamin]

as for supplements,

I use

with M1 / AM

-D3K2 (3000iu)

-Vitamin C 1000mg

-Vitamin B5 (500mg)

-Green tea extract (500mg)

I use these two for my acne

-Omega pharma pro (2 caps)

-Multivitamin&mineral x1

-In sure 1 serving

-1 serving digestive pharma pro

-1 magnesium (250mg)

-1 curcumin (400mg)

then I use post workout 2 caps Unwind and magnesium 1 cap

PM/ LAST MEAL

-Omega pharma pro (2)

-Vitamin C (1000mg)

-Curcumin (400mg)

-In sure 1 serving

-Dream sleep 1 serving

-Join in 1 serving

intra workout I use mps max and cyclic dextrin, glutamine around 30g daily and 20g creatine

so I use in total 3 servings of in sure, 1 with first meal, 1 with pre meal and 1 last meal, but it’s still higher than normal, do you think it’s because sometimes I push my meals too much in between and what I mean by that is, not having enough time between meals (1-2h)

[Rus Raul Beniamin]

as for supplements,
I use

with M1 / AM

-D3K2 (3000iu)
-Vitamin C 1000mg

-Vitamin B5 (500mg)
-Green tea extract (500mg)

I use these two for my acne

-Omega pharma pro (2 caps)
-Multivitamin&mineral x1
-In sure 1 serving
-1 serving digestive pharma pro
-1 magnesium (250mg)
-1 curcumin (400mg)

then I use post workout 2 caps Unwind and magnesium 1 cap

PM/ LAST MEAL

-Omega pharma pro (2)
-Vitamin C (1000mg)
-Curcumin (400mg)
-In sure 1 serving
-Dream sleep 1 serving
-Join in 1 serving

intra workout I use mps max and cyclic dextrin, glutamine around 30g daily and 20g creatine

[Rus Raul Beniamin]

So my actual cardio is :
Bike / Fasted

20 min TD EXCEPT Leg days
30 min NTD

Food sources :

Protein/
-Iso pro (TBJP)
-Chicken breast
-COD (Fish)
-Lean beef minced
-Eggs

Fat/
-Peanut/Almond butter
-Dark chocolate 90%
-olive oil

Carbs/
-Bagel
-Cream of rice
-White Rice
-Oats

And obviously, fruits ( banana, raspberries/blueberries, kiwi ) and all types of veggies

Water intake is around 4L at LEAST to 6L

[Rus Raul Beniamin]

https://drive.google.com/drive/folders/1mVZhNaJdnuzovqIcgNxrLiGnpociQM8d

[Rus Raul Beniamin]

REST DAYS :

Kcal : 3092

PROT : 277g

FATS : 77g

CARBS : 301g

TRAINING DAYS :

Kcal : 3706

PROT : 286g

FATS : 79g

CARBS : 436g

going straight from 4.6K TD and 3.6K NTD

[Rus Raul Beniamin]

REST DAYS :

Kcal : 3092
PROT : 277g
FATS : 77g
CARBS : 301g

TRAINING DAYS :

Kcal : 3706
PROT : 286g
FATS : 79g
CARBS : 436g

going straight from 4.6K TD and 3.6K NTD

[Rus Raul Beniamin]

Thank you for your help, here are the pics:

https://drive.google.com/drive/folders/1mVZhNaJdnuzovqIcgNxrLiGnpociQM8d

[Rus Raul Beniamin]

Hi, here are the pictures :

https://drive.google.com/drive/folders/1mVZhNaJdnuzovqIcgNxrLiGnpociQM8d

[Rus Raul Beniamin]

I already put the pictures there 3 times but they still don’t show up, I don’t know why ?