Coach Londino Pure Essence 12 week triple stack log

[CoachLondino]

Ok AR family I'm a little late due to my forum illiteracy lol but I believe this is the correct spot to begin my log.
I am currently 12 days into my triple stack cycle so I'll have to give a brief overview of those days and then from now on I will update at least every other day as to provide a thorough log, complete with diet, workouts, and overall results.
Here is the last 12 days in a nutshell.

•Days 1-4
DIET- strictly eggs bacon or oatmeal for breakfast. Grilled chicken with veggies, cottage cheese and Greek yogurt. Afternoon snack consists of a Larabar or ANSI bar or fruit. Dinner was fish, veggies, quinoa or brown rice and a protein shake.
WORKOUTS- day 1 heavy upper body lifting about an hour and a half. 4 sets of 8 reps on everything for max muscle hypertrophy.
Day 2 Kickboxing for 50 minutes with 10 minute cool down and mobility (this is great for cardio)
Day 3 heavy lifting lower body 4 sets of 8 reps for maximum muscle hypertrophy.
Day 4 cardio and core lots of ab work.
RESULTS- honestly the only real results I felt during days 1-4 was vascularity. Maybe a bit more energy but not much else.

•Days 5-10
DIET- almost exactly the same as above with the exception of one cheat day (not worth it)
WORKOUTS- again basically the same as above with an extra lifting day (upper)
RESULTS- day 5 I felt huge pumps, extra confidence in the gym, muscles felt hard. Day 5 was when I first started seeing YELLOW as well (S-4 side) doesn't really bother me much except when it's dark.
Day 6-8 felt similar to day 5 just a bit stronger
Day 9 and 10 was when I felt a big difference and noticed a big difference. I literally have ZERO soreness from working out. My recovery time is incredible. Muscles are looking very defined and I have a solid inch and a half growth on my biceps and a 3 inch increase in my chest. Sounds crazy but I'm dead serious.

•Days 11 and 12
DIET- same
WORKOUTS- rest day and lower body
RESULTS- Feeling strong like really strong. Veins are stair casing up my arms and chest. Feels like I'm literally recovering overnight. Definitely seeing yellow (S-4) but honestly not a big deal other than driving at night.

If anyone has any specific questions about my first 12 days hit me up on here I'd be happy to answer.

BIG SHOUT OUT TO DYLAN GEMELLI for all the help and willingness to educate me on pretty much everything.
Very excited to be a part of this form!

 

[DylanGemelli]

Ok AR family I'm a little late due to my forum illiteracy lol but I believe this is the correct spot to begin my log.
I am currently 12 days into my triple stack cycle so I'll have to give a brief overview of those days and then from now on I will update at least every other day as to provide a thorough log, complete with diet, workouts, and overall results.
Here is the last 12 days in a nutshell.

•Days 1-4
DIET- strictly eggs bacon or oatmeal for breakfast. Grilled chicken with veggies, cottage cheese and Greek yogurt. Afternoon snack consists of a Larabar or ANSI bar or fruit. Dinner was fish, veggies, quinoa or brown rice and a protein shake.
WORKOUTS- day 1 heavy upper body lifting about an hour and a half. 4 sets of 8 reps on everything for max muscle hypertrophy.
Day 2 Kickboxing for 50 minutes with 10 minute cool down and mobility (this is great for cardio)
Day 3 heavy lifting lower body 4 sets of 8 reps for maximum muscle hypertrophy.
Day 4 cardio and core lots of ab work.
RESULTS- honestly the only real results I felt during days 1-4 was vascularity. Maybe a bit more energy but not much else.

•Days 5-10
DIET- almost exactly the same as above with the exception of one cheat day (not worth it)
WORKOUTS- again basically the same as above with an extra lifting day (upper)
RESULTS- day 5 I felt huge pumps, extra confidence in the gym, muscles felt hard. Day 5 was when I first started seeing YELLOW as well (S-4 side) doesn't really bother me much except when it's dark.
Day 6-8 felt similar to day 5 just a bit stronger
Day 9 and 10 was when I felt a big difference and noticed a big difference. I literally have ZERO soreness from working out. My recovery time is incredible. Muscles are looking very defined and I have a solid inch and a half growth on my biceps and a 3 inch increase in my chest. Sounds crazy but I'm dead serious.

•Days 11 and 12
DIET- same
WORKOUTS- rest day and lower body
RESULTS- Feeling strong like really strong. Veins are stair casing up my arms and chest. Feels like I'm literally recovering overnight. Definitely seeing yellow (S-4) but honestly not a big deal other than driving at night.

If anyone has any specific questions about my first 12 days hit me up on here I'd be happy to answer.

BIG SHOUT OUT TO DYLAN GEMELLI for all the help and willingness to educate me on pretty much everything.
Very excited to be a part of this form!

Thank you for the log brother! I see you have ansi bars in there... NICE, those are the only ones I would recommend on protein bars... very nice progress... is that the diet you stick with? what is your main goal from the stack? keep the updates coming!

 

[RickRock]

Very nice so far, and looking forward to future updates. What exactly is you goal for the cycle primarily? Diet doesn't look too bad, but I would ditch the bacon in the morning. That isn't going to help you one bit

 

[CoachLondino]

Very nice so far, and looking forward to future updates. What exactly is you goal for the cycle primarily? Diet doesn't look too bad, but I would ditch the bacon in the morning. That isn't going to help you one bit

Thanks Dylan and RickRock. Main two goals are to really cut/trim down and add between 5-10 pounds of muscle mass. I understand those two goals are a bit against each other as I assume putting on lean muscle mass requires big food intake making cutting a bit difficult.
Diet is I'm sure a little off (bacon) I try to meal prep all my lunch for the week on Sunday. This usually includes Fish (salmon, snapper, tilapia) and chicken (after I trim it)
I honestly could use any tips for basic dinners and breakfast.

 

[DylanGemelli]

Very nice so far, and looking forward to future updates. What exactly is you goal for the cycle primarily? Diet doesn't look too bad, but I would ditch the bacon in the morning. That isn't going to help you one bit

Thanks Dylan and RickRock. Main two goals are to really cut/trim down and add between 5-10 pounds of muscle mass. I understand those two goals are a bit against each other as I assume putting on lean muscle mass requires big food intake making cutting a bit difficult.
Diet is I'm sure a little off (bacon) I try to meal prep all my lunch for the week on Sunday. This usually includes Fish (salmon, snapper, tilapia) and chicken (after I trim it)
I honestly could use any tips for basic dinners and breakfast.

look at starting the day with fiber.... that way you feel full, satiated but don't get bogged down... take a look at my oats meal in the recipe section... when i wake up, the first thing i do is make green tea... then i have an apple or grapefruit with some plain greek yogurt... and hour or two later i have the oats... look at some of the recipes i posted... for dinner take a look white fish like cod, orange roughy, WILD CAUGHT tilapia, flounder, halibut etc... chicken, pork loin center cuts etc... always add 2-3 servings of green vegetables in there... if you need another good carb source go with quinoa.. there's PLENTY of options out there...

 

[CoachLondino]

Very nice so far, and looking forward to future updates. What exactly is you goal for the cycle primarily? Diet doesn't look too bad, but I would ditch the bacon in the morning. That isn't going to help you one bit

Thanks Dylan and RickRock. Main two goals are to really cut/trim down and add between 5-10 pounds of muscle mass. I understand those two goals are a bit against each other as I assume putting on lean muscle mass requires big food intake making cutting a bit difficult.
Diet is I'm sure a little off (bacon) I try to meal prep all my lunch for the week on Sunday. This usually includes Fish (salmon, snapper, tilapia) and chicken (after I trim it)
I honestly could use any tips for basic dinners and breakfast.

look at starting the day with fiber.... that way you feel full, satiated but don't get bogged down... take a look at my oats meal in the recipe section... when i wake up, the first thing i do is make green tea... then i have an apple or grapefruit with some plain greek yogurt... and hour or two later i have the oats... look at some of the recipes i posted... for dinner take a look white fish like cod, orange roughy, WILD CAUGHT tilapia, flounder, halibut etc... chicken, pork loin center cuts etc... always add 2-3 servings of green vegetables in there... if you need another good carb source go with quinoa.. there's PLENTY of options out there...

This is awesome! I'll show this to my wife tonight and I'll hop on the recipe thread for some more good meals.

 

[DylanGemelli]

Very nice so far, and looking forward to future updates. What exactly is you goal for the cycle primarily? Diet doesn't look too bad, but I would ditch the bacon in the morning. That isn't going to help you one bit

Thanks Dylan and RickRock. Main two goals are to really cut/trim down and add between 5-10 pounds of muscle mass. I understand those two goals are a bit against each other as I assume putting on lean muscle mass requires big food intake making cutting a bit difficult.
Diet is I'm sure a little off (bacon) I try to meal prep all my lunch for the week on Sunday. This usually includes Fish (salmon, snapper, tilapia) and chicken (after I trim it)
I honestly could use any tips for basic dinners and breakfast.

look at starting the day with fiber.... that way you feel full, satiated but don't get bogged down... take a look at my oats meal in the recipe section... when i wake up, the first thing i do is make green tea... then i have an apple or grapefruit with some plain greek yogurt... and hour or two later i have the oats... look at some of the recipes i posted... for dinner take a look white fish like cod, orange roughy, WILD CAUGHT tilapia, flounder, halibut etc... chicken, pork loin center cuts etc... always add 2-3 servings of green vegetables in there... if you need another good carb source go with quinoa.. there's PLENTY of options out there...

This is awesome! I'll show this to my wife tonight and I'll hop on the recipe thread for some more good meals.

yes, this will be a good start for you brother... start eating mushrooms, zuchini, onions, peppers, green beans, peas, carrots etc... spinach, broccoli, kale, etc...

 

[CoachLondino]

Alright day 13! Today was the first day I woke up sore. Went all out on some kick boxing last night and felt great during the workout.
For breakfast this morning (4:00am) I tried some oatmeal mixed with protein powder for some flavor and I wasn't hungry again till noon which is crazy for me lol. Usually I'm scarfing down food by 9am. Then grilled chicken for lunch with some cottage cheese and watermelon
Going to have fish or pork loin tonight with steamed veggies then rest.
I'm anxious to up my dose as I obviously want "bigger faster stronger" lol but I'll wait till day 14
Going to try out some new foods next week from Dylan's diet and meals! EXCITED!

 

[DylanGemelli]

Alright day 13! Today was the first day I woke up sore. Went all out on some kick boxing last night and felt great during the workout.
For breakfast this morning (4:00am) I tried some oatmeal mixed with protein powder for some flavor and I wasn't hungry again till noon which is crazy for me lol. Usually I'm scarfing down food by 9am. Then grilled chicken for lunch with some cottage cheese and watermelon
Going to have fish or pork loin tonight with steamed veggies then rest.
I'm anxious to up my dose as I obviously want "bigger faster stronger" lol but I'll wait till day 14
Going to try out some new foods next week from Dylan's diet and meals! EXCITED!

brother, combining sarms with your improved diet is going to do you wonders... just wait to see the difference... you are going to be so thrilled... keep up the good work

 

[RickRock]

Alright day 13! Today was the first day I woke up sore. Went all out on some kick boxing last night and felt great during the workout.
For breakfast this morning (4:00am) I tried some oatmeal mixed with protein powder for some flavor and I wasn't hungry again till noon which is crazy for me lol. Usually I'm scarfing down food by 9am. Then grilled chicken for lunch with some cottage cheese and watermelon
Going to have fish or pork loin tonight with steamed veggies then rest.
I'm anxious to up my dose as I obviously want "bigger faster stronger" lol but I'll wait till day 14
Going to try out some new foods next week from Dylan's diet and meals! EXCITED!

Very nice, and I'm glad to see the diet changes. That will make a world of difference to you, as I'm sure you will really see the results come from those changes. There's some great recipes in that section, and I'm glad you are utilizing them. Nice work so far bro!

 

[DylanGemelli]

make sure to check out all the recipes in the recipe section as i think you will find some nice additions to your diet... not all of them fit for what your wanting to accomplish but quite a few do so i would recommend to check them out... let me know how you ended up liking the pork loin... just make sure you don't over cook it bro.. just a little too long and it ruins it but it also should not be very pink if any since its pork... you cook it right though and its so damn good... i hope you really get your diet dialed in and enjoy the results!!