Gusto's Journal

[gusto77]

Re: Gusto's Journal

Thanks bro. Appreciate it.

[MOUNTAIN-MAN]

Re: Gusto's Journal

U sr are a monster I bet u scare children lol really ur a beast be proud of all your hard work sr

[gusto77]

Re: Gusto's Journal

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[gusto77]

Re: Gusto's Journal

As of today

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[MOUNTAIN-MAN]

Re: Gusto's Journal

very good bro I love the stuff

[gusto77]

Re: Gusto's Journal

How do I like the vitargo bro

Love it bro. Intra workout totally makes sense to me.

[MOUNTAIN-MAN]

Re: Gusto's Journal

How do I like the vitargo bro

[gusto77]

Re: Gusto's Journal

Whoa that totally posted wrong... I edited my diet and for some reason it changed when I hit 'post'.


heres my diet for today. plus up the the last meal because I missed a meal.

Meal 1: 1 fresh squeezed lemon, 2 slices ezekiel bread with 2 tablespoons almond butter, 50 gm Whey Shake, 1/4 cup cream of wheat

Meal 2: 12 oz ground beef with ketchup, 2 cups rice

Preworkout: 2 Scoops NO XPlode

Intraworkout: 2 scoops vitargo, 1 scoop vanilla whey <------- love the intraworkout/ insane pump

Meal 3- Post workout: Beast Creature Creatine/ Glutamine (immediately post), 12 oz. ground beef with ketchup, 1 cup of veggies, 2 tbs coconut oil

Meal 4 - 12oz ground beef with ketchup, 2tbs coconut oil

Meal 5 - 50 gram whey shake, 2 cup egg whites, 2 Slices Ezekiel bread (Cinnamon Raisin) w//2 tbl spns almond butter, 2 tablespoons coconut oil

[gusto77]

Re: Gusto's Journal

Missed a meal today. I set my alarm wrong last night and ended up waking up at 7:30 AM ha ha.


Meal 1: 1 fresh squeezed lemon, 2 slices ezekiel bread with 2 tablespoons almond butter, 50 gm Whey Shake, 1/4 cup cream of wheat

Preworkout: 2 Scoops NO XPlode

Intraworkout: 2 scoops vitargo, 1 scoop vanilla whey <------- love the intraworkout/ insane pump

Meal 2- Post workout: Beast Creature Creatine/ Glutamine (immediately post) 12oz Ground beef (90/ 10) with ketchup, 2 tbs coconut oil (45 minutes post)

Meal 3 - 12 oz. ground beef with ketchup, 1 cup of veggies, 2 cups cooked white rice

Meal 4 - 12oz ground beef with ketchup, 1/2 cup white rice, 2tbs coconut oil

Meal 5 - double cheeseburger and fries

Meal 6 - 1 1/2 cup egg whites, 2 Slices Ezekiel bread (Cinnamon Raisin) w//2 tbl spns almond butter



Seated HS rows

1 pps x 20

2 pps x 20

3 pps x 20

4 pps x 15

5 pps x 7

4 pps x 13


Wide grip Pull downs

2 x warm ups

205 x 8

205 x 7

190 x 10

175 x 11----> DS to 115 x 10


One arm Dumbbell rows

90 x 15

100 x 12

110 x 12

120 x 10

130 x 10


Close Parallel grip pull downs

130 x 15

145 x 13

160 x 9---> DS to 100 x 8


One arm cable rows (light w/ 2 sec contraction)

55 x 10

55 x 10

55 x 10

[guns01]

Re: Gusto's Journal

Yeh I was worried about my cholesterol and b/p so I wanted to do try doing turkey but that stuff is terrible. No way can I stomach 3 pound of that a day.

you are crazy, i freaking love the stuff. i love beef more but turkey is the shit. you can burger it, you can fry it and you can loaf it. that's hard to beat. now try this one out, pan fry up your amount, throw in some sugar free maple syrup after you drain it and presto it's just like breakfast sausage

[gusto77]

Re: Gusto's Journal

i like that you have switched over to beef. you will see some very big changes using beef in your bulk plan

Yeh I was worried about my cholesterol and b/p so I wanted to do try doing turkey but that stuff is terrible. No way can I stomach 3 pound of that a day.

[guns01]

Re: Gusto's Journal

i like that you have switched over to beef. you will see some very big changes using beef in your bulk plan

[gusto77]

Re: Gusto's Journal

Meal 1: 1 fresh squeezed lemon, 2 slices ezekiel bread with 2 tablespoons almond butter, 50 gm Whey Shake, 1/4 cup cream of wheat

Preworkout: 2 Scoops NO XPlode

Intraworkout: 2 scoops vitargo, 1 scoop vanilla whey <------- love the intraworkout/ insane pump

Meal 2- Post workout: Beast Creature Creatine/ Glutamine (immediately post) 12oz Ground beef (90/ 10) with ketchup, 2 tbs coconut oil (45 minutes post)

Meal 3 - 12 oz. ground beef with ketchup, 1 cup of veggies, 2 cups cooked white rice

Meal 4 - 12oz ground beef with ketchup, 1/2 cup white rice, 2tbs coconut oil

Meal 5 - double cheeseburger and fries

Meal 6 - 1 1/2 cup egg whites, 2 Slices Ezekiel bread (Cinnamon Raisin) w//2 tbl spns almond butter


If any changes will amend later


Rumble roll/ air squats


Leg ext warm ups

40 x 60

50 x 60

60 x 60


Seated leg curl

3 x warm ups

100 x 12

120 x 10

140 x 7 <---- pad lock kept slipping and pissing me off switched to lying


Lying leg curls

100 x 15

120 x 12

140 x 12

160 x 8----> DS to 90 x 10


SL deads

135 x 15

185 x 15

225 x 12

275 x 10


Smith machine squats

135 x 12

185 x 12

225 x 10

275 x 8


Leg ext

100 x 20

150 x 15

180 x 12

200 x 8


Calf ext Machine

2 x warm ups

300 x 12

360 x 11

360 x 9


Stretch/ rumble roll

[guns01]

Re: Gusto's Journal

The consistency lol. Gonna try the protein muffins instead. With the exception of the couple of mistakes everything look alright?

looks solid man and i would bet you are about as full as a tick. the protein muffins are off the hook though.

[gusto77]

Re: Gusto's Journal

was it the consistency of the protein cakes or it didnt cook well? if it isnt cooking well you can do 1 of two things and the first is kinda obvious lol: 1-increase the cook time in 30 sec intervals until you get it done all the way lol 2- add in a bit more oats until it thickens up more or do it in batches of 3 large eggs instead of 4, either way will work. i actually like them but they are kind of spongy

The consistency lol. Gonna try the protein muffins instead. With the exception of the couple of mistakes everything look alright?