Log EP for recovery / healing

[lundgren]

Hello <3

22/06 Today I woke up less stressed (maybe because i'm not off of training ?!)

04:00 AM : 200ML Green Tea + 1 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 750MG N-Acetyl-Cystein.

05:40 AM : 80G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 1G Fish Oil (400MG EPA, 300MG DHA).

08:40 AM : Biceps / Shoulders (i rest with this weight and i have a check-up with my physiotherapist next monday + stat of my body weight)

25 mins bike

Dumbbel Biceps Preacher Curl (Focus on left and followed by right biceps not on the same time, i up from 5 to 10 and from 10 to 15 movement slowly, down i block for 3 scds and i push slowly too / movement controlled not fast)
- 10kgs 12 reps
- 15 kgs 10 reps
- 15 kgs 10 reps
- 10kgs 12 reps

Biceps Curl ( i up from 10 to 15 and from 15 to 20 the same movement controlled i go down and i block for 3scd and push )
- 15kgs 12 reps
- 20 kgs 10 reps
- 20 kgs 10 reps
- 15 kgs 12 reps

Shoulders Press (i up from 10 to 15 and from 15 to 20 and from 20 to 25 same method movement controlled not fast)
- 15 kg 10 reps
- 20 kg 10 reps
- 25 kg 10 reps
- 15 kg 12 reps

Machine Press Shoulders ( up from 10 to 15, 15 to 20 , and 20 to 25 the same about movement controlled)
- 15 kg 12 reps
- 20kg 10 reps
- 25 kg 10 reps
- 15 kg 12 reps

Superman (lower back)
- 1x 20cd (and 10scd pause)
- 1x 20
- 1x 20
- 1x 20
- 1x 20

Hip Bridge (lower back)
- 1x10scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd

11:30 AM : 210G White Chicken Organic + 100G White Rice + 10G Olive Oil + 80G Mix of Legums + 180G Fresh Yogurt + 1 NexGen Pro.

03:00 PM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).

03: 40 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 3G Creatine Monohydrate (CreaPure) + 8G Arginine base + 1 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 400ML Water mineral.

07:30 PM 100G White Hike + 100G Rice Brown + 15G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 400G Cottage Cheese + 5G Fish Oil (2000MG EPA, 1500MG DHA).+ 40Gnuts.

09:45 PM : 1 Egg Organic (With 10 drops of VitaminD3 in the yolk 3000 ui's) + 3G Melatonin.

[lundgren]

Good morning <3

23/06 This night are very very hot 28° around 82,4F impossible to sleeping well ....

- 03:10 AM : 200ML Coffee arabica+ 2 Brown Sugars 5G + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).

- 05:30 AM : 60G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.

- 08: 30 AM : Pecs / Triceps

20 mins bike

Barbel Bench Press (UP FROM 35 TO 40 and 50 TO 55)
- 40 kgs 12 reps
-
-
-

- 55 kgs 10 reps
- 55 kgs 10 reps
- 40 kgs 12 reps

Dumbbell Fly (UP FROM 15 TO 20 and 20 TO 25)
- 20kgs 12 reps
- 25 kgs 10 reps
- 25 kgs 10 reps
- 20 kgs 12 reps

Pecdeck Fly (FROM 20 TO 25 AND 25 TO 30)
- 25 kg 10 reps
- 30 kg 10 reps
- 30 kg 10 reps
- 25 kg 12 reps

Rope Pushdowns ( I rest at the same weight always movement controlled)
- 20 kg 12 reps
- 20 kg 10 reps
- 25 kg 10 reps
- 20 kg 12 reps

Overhead Dumbbell Extention (Same weight)
- 10kgs 12 reps
- 15kgs 10 reps
- 15kgs 10 reps
- 10kgs 12 reps

Straight Bar Pushdowns ( Same Weight)
- 15kgs 12 reps
- 20kgs 10 reps
- 20kgs 10 reps
- 15kgs 12 reps

Superman / lower back
- 1x 10cd (and 10scd pause)
- 1x 10
- 1x 10
- 1x 10
- 1x 10

Hip Bridge
- 1x10scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd

11:00 AM : 200G White Turkey + 100G Mix of Legums + 60G White Rice + 20G olive oil (cook the turkey 10g + on the rice / legums 10g) + 200G Fresh Yogurt + 2 Kiwi.

02:15 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 1G Creatine Monohydrate (CreaPure) + 8G Arginine base + 2 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

05:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.

07:15 PM : 120G Tuna Albacor + 80G Green Lentills + 10G Olive Oil + 100G Mix Legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 200G Fresh Yogurt + Mix of red fruit 60G + 50G nuts.

10:00 PM : 800G Cottage Cheese + 1 yolk + 3000 ui's vitamine D3 ( add in yolk ) + 200MG Magnesium element (from citrate) + 25MG Zinc element (from bisglycinate) + 1,9mg x 2 Melatonin + Passiflore 300MG + 5G Fish Oil.

[lundgren]

I'm glad they're positive.

you know when it comes to Deca, most people have a problem with "deca dick" it's normal.

However, you can try to compensate for this with a higher dose of Testosterone and a smaller dose of NPP. And frequent injections, e.g. every 2 days.

I recommend always using liver protection even with Testosterone alone.

Oxa + Prima + Test will give you a great sculpted figure as long as you also watch what you eat.

Take care and it's nice to have you here <3

Hello my friend <3

Thanks a lot for your kind word, when i have day off i feel stressed and motivation shut down (if it's 1 Day off it's ok but weekend + monday it's not easy)
I check my physiotherapist next week to see if i have the opportunity to restart the running like in the past because it's awesome for body and mind.

Yes, i'm very very sensitive, the proof of my blood work with only 250MG of EP Sustanon / 7 days ... and 100/125mg of ND it's not a lot but i feel the stuff on join / tendons , the skin look like baby skin, and the pump / vascularity are more present vs TRT only, i'm not sure if it's one of the side effect of ND but i sweat more, i bought some electrolyte powder for helping the hydratation and this side effect (high sweat).

I hope your well,
Have a wonderful evening,
Take care <3

I know what you're talking about, but you know what helped me?

Try it too, at first it was hard, but now I don't have such a problem that after the weekend I don't want to go to training.

Add an extra workout on Saturday or Sunday, such as a kick-off, e.g. 30 min cardio + biceps triceps abs. Something delicate.

It will make you freeze like this over the weekend and it will be much easier to come to the gym on Monday.

I don't know what your weather is like at your place, but you know it's getting warmer, holidays are coming, I'm sweating like a pig .. but it's normal that the amount of sweat increases when you're on measures.

The skin produces more sebum, which is why hydration is important, and generally the body has to get used to it, with subsequent cycles it should disappear.

Thanks for the advice <3
I hope your well ,

I stoped a few day ago the Proviron and my skin are not very oily now (^_^) ... and liver feeling better too.

Have a wonderful day my friend

[lundgren]

Hello Family <3

Weekend 24 & 25 .06 (time goes on...) I check soon to going in UA as voluntary volunteer or in Legion internationale UA <3
I sleep more, but it's not easy with the weather at the night, very hot ...

07:12 PM : 200ML Coffee arabica+ 1 Brown Sugars 5G (i try to reduce) + 1000MG MILK THISTLE + (800MG Silymarin + 300MG Silybin) + 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola).

08:05 AM : 100G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.

12:30 PM : 320G White Turkey with ceps sauce ( fresh cream + mushrom ) + 100G Mix of Legums with 8G olive oil + 110G White Rice + ( + 200G Fresh Yogurt + 2 Kiwi.

04:1O PM : Milk 1/2 500ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 30G Honey + 50G Nuts + 1 Fish Oil (EPA 400MG DHA 300MG) + 1 banana + 1G Fish oil epax (400MG EPA / 300MG DHA) + 50G nuts.

06:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.
07:00 PM : White Chicken 120G + 10G olive oil + 80 G mix of legums + 90G Rice + 200G Fresh Yogurt.

10:°° PM : 800G Cottage Cheese + 1 Egg Yolk + 3000 ui's vitamine D + 25mcg vitamine K + 1,9mg x 2 Melatonin + 300MG Passiflore.

HAPPY WEEKEND FAMILY <3 God Bless You AND KEEP POSITIVE !!!! <3

[lundgren]

Good Morning Family <3

26/06 10st Weeks of the cycle !

Body weight 94,6 kg and i check my physiotherapist to know if i have the possibility to add more cardio in the tranning (running, bike ...) i have maybe the opportunity to going in the swimming pool and add this category i wait the confirmation this week.

This night the weather are smooth so i sleep a lot better (^_^) Today no training because tomorrow it's cardio boxe (full body).

07:00 AM : Water 400ML + Huperzine A 250MCG
07:30 AM : 90G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.

12:30 PM : 210 G White Turkey + 10G Olive oil + 100G Mix of Legums + 100G Whole Pasta + 120G x 2 Fresh Yogurt +
1 Kiwi + 1 banana.

03:20 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 1G Creatine Monohydrate (CreaPure) + 8G Arginine base + 2 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

05:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.

07:20 PM : 100G White Hike + 100G Whole Pasta + 10G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 500G Cottage Cheese (0% fat everytime) + 5G Fish Oil (2000MG EPA, 1500MG DHA).+ 40Gnuts.


Shoulder left I.M with :
- EP Sustanon 250MG 1ml / week
- EP Nandrolone Decanoate 250MG 0.5ml /week
- EP Nandrolone Phenylpropionate 100mg 0.5ml / week

Oral with :
- EP Arimidex 0.25mg 1x/ week

Good Night <3

[Hany-Support]

Good Morning Family <3

26/06 10st Weeks of the cycle !

Body weight 94,6 kg and i check my physiotherapist to know if i have the possibility to add more cardio in the tranning (running, bike ...) i have maybe the opportunity to going in the swimming pool and add this category i wait the confirmation this week.

This night the weather are smooth so i sleep a lot better (^_^) Today no training because tomorrow it's cardio boxe (full body).

07:00 AM : Water 400ML + Huperzine A 250MCG
07:30 AM : 90G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.

12:30 PM : 210 G White Turkey + 10G Olive oil + 100G Mix of Legums + 100G Whole Pasta + 120G x 2 Fresh Yogurt +
1 Kiwi + 1 banana.

03:20 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 1G Creatine Monohydrate (CreaPure) + 8G Arginine base + 2 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

05:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.

07:20 PM : 100G White Hike + 100G Whole Pasta + 10G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 500G Cottage Cheese (0% fat everytime) + 5G Fish Oil (2000MG EPA, 1500MG DHA).+ 40Gnuts.


Shoulder left I.M with :
- EP Sustanon 250MG 1ml / week
- EP Nandrolone Decanoate 250MG 0.5ml /week
- EP Nandrolone Phenylpropionate 100mg 0.5ml / week

Oral with :
- EP Arimidex 0.25mg 1x/ week

Good Night <3

Great, you're lifting more and more.

That's the point, it's obvious you train hard, and the EP credits complement your work perfectly.

[lundgren]

Good Morning <3

27/06 The weather are very hot .... i think i need to change my diet with more fruits and made fresh meal.

I received my results about the plasma level of iron with 80MG daily.
Results : Ferritine: 81ng/mL and the minimal and maximal are (22-322) so i don't have a high level but it's not very low, i think add 40MG so 120MG daily and i try to take this on empty stomach surely at the start of the day.


04:15 AM : 250MCG Huperzine-A + 400ML water
04:40 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)

05:10 AM :75G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.

01:30PM : Cardio boxe training

- 5 mins Warm up ( all body )
- 10 mins jump rope.

Cycle 1 :

- Direct forward
- Moulinet
- Front hook
- Tricep plank
- Direct chain + hook


Cycle 2 :

- Chair (back to wall)
- Knee strike (inner thigh adductor)
- Side kick
- Whipped before
- Squat and knee strike

Cycle 3 :

- Sequence of left + right side kick + chased (front)
- Sequence of right (left and right) + hook (right and left) until exhaustion.

04:30 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine)
3G Creatine Monohydrate (CreaPure) +
8G Citruline base +
2 Banana
30ml Lemone Juice
25G Honey
Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg)
3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

06:30 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.

08:00 PM : 100G Tuna Albacor + 15G Olive Oil + 110G Whole PAsta + 80G mix legums + 200G Fresh Yogurt.

10:00 PM : Salad fruits ( strawberry + kiwi + banana) 250G + 500G Cottage Cheese + 6G Fish oil + 1,9MG x 2 Melatonin + 500MG Milk Thistle + 25MG Zinc element + 200MG Magnesium element.

Have a blessing day and hydrate well yourself <3

[lundgren]

Good Morning Family <3

26/06 10st Weeks of the cycle !

Body weight 94,6 kg and i check my physiotherapist to know if i have the possibility to add more cardio in the tranning (running, bike ...) i have maybe the opportunity to going in the swimming pool and add this category i wait the confirmation this week.

This night the weather are smooth so i sleep a lot better (^_^) Today no training because tomorrow it's cardio boxe (full body).

07:00 AM : Water 400ML + Huperzine A 250MCG
07:30 AM : 90G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.

12:30 PM : 210 G White Turkey + 10G Olive oil + 100G Mix of Legums + 100G Whole Pasta + 120G x 2 Fresh Yogurt +
1 Kiwi + 1 banana.

03:20 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 1G Creatine Monohydrate (CreaPure) + 8G Arginine base + 2 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

05:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.

07:20 PM : 100G White Hike + 100G Whole Pasta + 10G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 500G Cottage Cheese (0% fat everytime) + 5G Fish Oil (2000MG EPA, 1500MG DHA).+ 40Gnuts.


Shoulder left I.M with :
- EP Sustanon 250MG 1ml / week
- EP Nandrolone Decanoate 250MG 0.5ml /week
- EP Nandrolone Phenylpropionate 100mg 0.5ml / week

Oral with :
- EP Arimidex 0.25mg 1x/ week

Good Night <3

Great, you're lifting more and more.

That's the point, it's obvious you train hard, and the EP credits complement your work perfectly.

Hello my friend,
Yes physic and mental are a lot better ..... i need some time to get my mental / mind and shape but i'm on the good way.

[Hany-Support]

Good Morning Family <3

26/06 10st Weeks of the cycle !

Body weight 94,6 kg and i check my physiotherapist to know if i have the possibility to add more cardio in the tranning (running, bike ...) i have maybe the opportunity to going in the swimming pool and add this category i wait the confirmation this week.

This night the weather are smooth so i sleep a lot better (^_^) Today no training because tomorrow it's cardio boxe (full body).

07:00 AM : Water 400ML + Huperzine A 250MCG
07:30 AM : 90G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi.

12:30 PM : 210 G White Turkey + 10G Olive oil + 100G Mix of Legums + 100G Whole Pasta + 120G x 2 Fresh Yogurt +
1 Kiwi + 1 banana.

03:20 PM : 14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine) + 1G Creatine Monohydrate (CreaPure) + 8G Arginine base + 2 banana + 30ml Lemone Juice + Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg) + 3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

05:00 PM : 750MG N-Acetyl-Cystein + 500MG Milk Thistle + CoQ10 200MG + 350ML Water mineral.

07:20 PM : 100G White Hike + 100G Whole Pasta + 10G Olive Oil + 100G mix of legums (Green beans, broccoli, zucchini, yellow peppers, cherry tomato) + 500G Cottage Cheese (0% fat everytime) + 5G Fish Oil (2000MG EPA, 1500MG DHA).+ 40Gnuts.


Shoulder left I.M with :
- EP Sustanon 250MG 1ml / week
- EP Nandrolone Decanoate 250MG 0.5ml /week
- EP Nandrolone Phenylpropionate 100mg 0.5ml / week

Oral with :
- EP Arimidex 0.25mg 1x/ week

Good Night <3

Great, you're lifting more and more.

That's the point, it's obvious you train hard, and the EP credits complement your work perfectly.

Hello my friend,
Yes physic and mental are a lot better ..... i need some time to get my mental / mind and shape but i'm on the good way.

It's very important, I'm glad you're feeling better. I keep my fingers crossed for you. Remember

[lundgren]

Good Evening <3
28/07 I gained 3° today around 31° around 88F normally next week i have the possibility to restart the running outdoor at 2x/W and if all is well up to 3/W etc ... in the past i going outdoor 6 days / W . My level of cardio are not the same but i'm on the good way, the heartbeat are more stable during a cardio exercice, i need just more time .... ;-D

I stoped the sugar, not easy because i love a fresh coffee with some brown sugar, maybe i check with some fruits to made a juice / smoothie with some orange / Kiwi / watermelon / red fruit.

Generally i feel great, sometime the mental are not really positive, i try to work on this, physical too, some day i have lot energy and sometime not, i think it's in the head but not sure ...

Liver feel a lot better, i think it's the Proviron when i up to 50mg daily, the pain coming with the lose appetit, so it's good things, i feel the difference on my skin too (when transaminases up i have little acnee the skin don't look like heathly) but Milk thistle and NAC helping a lot i'm sure .... i continue for around 3-4 weeks and i give a new blood work to check the liver and other values.


06:00 AM : 250MCG Huperzine-A + 400ML water

06:15 AM : 80mg iron element (from bisglycinate) + 80mg Vitamine C element (from Acerola)

06: 50 : 80G Oats + Milk 1/2 cream 400ML + 40g Whey (37,6g Protéines Nx6.38, 5,24g Leucine) + 1 Banana + 2G Fish Oil (800MG EPA, 600MG DHA) + 1 Kiwi + 40G Nuts.

08:30 AM : BACK DAY (the same weight / training like as the last)

30 min bike (add 10 mins)

Rowing dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 15 kgs 10 reps
- 10 kgs 10 reps

Deadstop dumbbell :
- 5kgs 12 reps
- 10 kgs 10 reps
- 10 kgs 10 reps
- 15 kgs 12 reps

Batwing row :
- 5 kgs 10 reps
- 10 kgs 8 reps
- 15 kgs 10 reps
- 10 kgs 12 reps

Superman / lower back
- 1x 20cd (and 10scd pause)
- 1x 20
- 1x 20
- 1x 20
- 1x 20

Hip Bridge
- 1x10 scd and 10 scd pause
- 1x10 scd
- 1x10 scd
- 1x10 scd
- 1x10 scd

The session of cardio boxe very intensive killed me lol, today it's not easy to push some weight today but i finish the training (^_^)

12:20 PM : 100G Tuna + 130G White Rice + 15G Olive Oil + 80G mix legums + 300G Fresh Yogurt + 30G mix red fruits + 30G nuts + 1 NexGenPro.

15:45 PM :14G BCAA's (7G Leucine, 3.5G Isoleucine, 3.5G Valine)
3G Creatine Monohydrate (CreaPure) +
8G Citruline base +
1 Banana
25G Honey
Electrolytes powder (Citrate potassium 750MG, citrate calcium 270MG , citrate magnésium 187,5mg)
3G Vitamine C (from Ascorbate Sodium) + 600ML Water.

06;00 PM : N-Acetyl-Cystein 750MG + Milk Thistle 500MG + 400ML Water.

07:00 PM : 100G White Hike + 10G Olive Oil + 60G Whole PAsta + 80G mix legums + 120G Fresh Yogurt.

10:00 PM : 400G Salad fruits ( strawberry + kiwi + banana) + 500G Cottage Cheese + 6G Fish oil + 1,9MG x 2 Melatonin + 500MG Milk Thistle + 25MG Zinc element + 200MG Magnesium element.