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this is hurtful
Yeah… also night sweats are pretty nasty rn basically waking up fully drenched lmao but getting really lean I guess it’s the price to pay.
Strong chest pressesSleep: 6h + 2h snooze
Morning fasted bw: 219.6
Intl chest day babygood pump good had to rush a little through the workout was running a bit behind but satisfied with it
Chest Triceps Delts
Flat db bench
10 (55) warm up
10 (55) warm up
09 (100) slow
06 (100) slow
05 (100) slow
06 (85) slow
05 (85) slow
Nautilus converging chest press
06 (180) drop 06 (90) slow
05 (180) drop 06 (90) slow
05 (180) drop 05 (140) slow
08 (140) slow
Pec Dec
10 (180) slow
10 (180) slow
10 (160) slow
09 (160) slow
HS ISO super incline
12 (90) slow
Smith machine incline
09 (140) drop 08 (90)
04 (140) drop 04 (90)
11 (90)
10 (90)
04 (140) drop 04 (90)
Tricep cable push down
15 (33)
12 (44)
12 (44)
Vbar Tricep push down
10 (77)
DB shoulder press
06 (50)
05 (50)
08 (45)
Db lateral raises
12 (30) drop 12 (25)
12 (30) drop 12 (25)
12 (30) drop 10 (25)
Chest support front db raises
08 (12.5) super set wide lateral 05 (12.5) x2
15 min post workout cardio
Sleep: 5h 30 min
Morning fasted bw: 217.6
Backing off a little from the volume and increasing weight let’s see what we can do still on some restriction on calories.
Legs Abs
20 min pre workout cardio
Barbell squat
12 (135)
12 (225)
08 (415)
07 (415)
Belt squat
15 (450)
14 (450)
12 (450)
12 (450)
Glute bridge
12 (230) hold top x 3
10 (270)
Sled pull - sled push (25) yards (1.25) x4
Barbell walking lunges
50 yards (135)
Leg extensions max pump slow
All failure (200) x4
Hamstring lying curls
180 to failure x4
Single leg leg press - quad focused slow
15 (270)
12 (360)
12 (450)
11 (540)
Seated calve raises
15 (2) x4 slow
Machine Ab crunch
30 (135) slow x4
20 min post workout cardio
Morning fasted bw: 217.6
Backing off a little from the volume and increasing weight let’s see what we can do still on some restriction on calories.
Legs Abs
20 min pre workout cardio
Barbell squat
12 (135)
12 (225)
08 (415)
07 (415)
Belt squat
15 (450)
14 (450)
12 (450)
12 (450)
Glute bridge
12 (230) hold top x 3
10 (270)
Sled pull - sled push (25) yards (1.25) x4
Barbell walking lunges
50 yards (135)
Leg extensions max pump slow
All failure (200) x4
Hamstring lying curls
180 to failure x4
Single leg leg press - quad focused slow
15 (270)
12 (360)
12 (450)
11 (540)
Seated calve raises
15 (2) x4 slow
Machine Ab crunch
30 (135) slow x4
20 min post workout cardio
LevButlerov
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@LevButlerov you’d be proud upped the protein intake today to 400g@Losiol leg extension to failure you must be super pumped brogotta see that leg pump pic
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damn bro, how do you manage low calories with this amount of protein, tons of protein powder?
Nah bro actually I use none! I did over indulge in some quest bars today lol
900g chicken breast (190g protein)
400g egg whites (43 G protein)
04 quest bars (100g protein)
250g Greek yogurt (25g protein)
This is my base just without the bars usually, 400 is from the whole day so some from carb sources or low carb wraps
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@Losiol the NEW protein KING on EVO, the EVO family has the true KING of protein 400grams iron brother@LevButlerov you’d be proud upped the protein intake today to 400g
@s.gentz used to have the crown but our brother lost it
thats hardcore!!!
Ngl just for the fact it keeps me fuller for much longer is such a good bonus. I also think the only way to go this high In protein you need to even it out with a healthy amount of greens otherwise stomach gets a bit messy
Now that your in a big cal deficit and off the gear make sure you are extra careful and use knee sleeves when going heavy. I use them everytime I go heavy. Also please ice your knees for 10 min before going to bed or somewhere after your last meal of the day. Recovery of your tendons and ligaments are crucial.
Yess sirr being extra cautious now, I warm up until I break a hefty sweat and titrate up the weight slowly. I'm also going to start lifting in my squatting shoes for leg day to make sure my form is on point. Calories are at 2300 right now so its not as low as peak cut (1700) feel pretty good right now.
Wow, that’s a lot of chicken breast lol, GJ brother
It is
and still always hungry hahaha
WOW what a difference!!! What was the date of the first pic?Pretty glad that I documented my journey the whole way through, picture below is only a 13lbs difference
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@Losiol we should put that pic in your avatar you're a superstar and you look UNREALPretty glad that I documented my journey the whole way through, picture below is only a 13lbs difference
super amazing transformation bro congrats
So that comparison is actually from when I started my weight loss where lifting was very limited too maybe just 2-3 sessions a week. That was in August of 2022 so about a year and eight months ago. The way how I approached it back than was I lost all the weight but did not know anything about proper dieting so I became skinny fat with zero muscle
It’s the bread and butter!
Thanks broski! Took a lot of sacrifice and learning, hopefully I can help some people now and shorten the burden since for me it was all trial and error along the way.@Losiol we should put that pic in your avatar you're a superstar and you look UNREAL
Nice work
bro you are a beast for real
that isn't an easy leg session
catch up on the sleep that you missed out on
APPROVED LOG
Good advice! Ice is your friend. And it’s a cheap recovery tool!! Nice leg day plus lungs and sled! Dude!
It’s the night shift to day shift change fucking blows
If it’s not brutal than I’m not satisfied lol and definitely icing the shit out of my whole body todayGood advice! Ice is your friend. And it’s a cheap recovery tool!! Nice leg day plus lungs and sled! Dude!
Sleep: 7h 30m + 2h 40m nap
Morning fasted bw: 215.2
Getting pretty freakishly lean, striations in the glutes are quite prominent now so going to be increasing calories a little higher to help avoid a catabolic state. Today was a controlled refeed just to support the high intensity training before tomorrows back day.
Totals for the day: 3021 calories, 411g protein, 345g carbs, 158g fiber, 74g fats
Strength is still high so the carb cycling is working decently well. Today is going to be the 3rd highest carb day.
Chest Triceps Delts
DB flat bench
08 (85)
08 (100)
10 (115)
08 (105)
Chest Cable flys hit all 3 angles 8 sets total
08-12 reps weights varied didn't record them, did only to help rush blood into the muscle 37lbs up to 50lbs working weights give or take
Db shoulder press
12 (55)
12 (60)
10 (65)
10 (65)
Incline smith machine - Slow big stretch and squeeze
12 (185)
08 (185)
07 (185)
07 (185)
Chest supported front delt raises X super set side delts X super set front plate raises
12 (15) front raises - 10 side laterals (15) - 12 front plate raises (25) full range above shoulder height x4
DB shrugs 115 down the lot until hit 60 total reps
DB lateral raises
12 (20) x4
Dip machine
12 (180) x4
Triceps overhead rope extensions
12 (55) x4
Cable Rear delts
12 (unknown) x4
20 min post workout cardio 16 incline 2.8 speed
Morning fasted bw: 215.2
Getting pretty freakishly lean, striations in the glutes are quite prominent now so going to be increasing calories a little higher to help avoid a catabolic state. Today was a controlled refeed just to support the high intensity training before tomorrows back day.
Totals for the day: 3021 calories, 411g protein, 345g carbs, 158g fiber, 74g fats
Strength is still high so the carb cycling is working decently well. Today is going to be the 3rd highest carb day.
Chest Triceps Delts
DB flat bench
08 (85)
08 (100)
10 (115)
08 (105)
Chest Cable flys hit all 3 angles 8 sets total
08-12 reps weights varied didn't record them, did only to help rush blood into the muscle 37lbs up to 50lbs working weights give or take
Db shoulder press
12 (55)
12 (60)
10 (65)
10 (65)
Incline smith machine - Slow big stretch and squeeze
12 (185)
08 (185)
07 (185)
07 (185)
Chest supported front delt raises X super set side delts X super set front plate raises
12 (15) front raises - 10 side laterals (15) - 12 front plate raises (25) full range above shoulder height x4
DB shrugs 115 down the lot until hit 60 total reps
DB lateral raises
12 (20) x4
Dip machine
12 (180) x4
Triceps overhead rope extensions
12 (55) x4
Cable Rear delts
12 (unknown) x4
20 min post workout cardio 16 incline 2.8 speed
Last edited:
Squats are definitely king!
Those barbell walking lunges are awesome but they suck!!!!
Sleep: 5h 22m + 2h 30m nap
Morning fasted bw: 214.2
So woke up this morning with a really sore and red throat, I was almost sure that I was going to be very sick soon. Took a 2h nap and when I woke up it seemed like it had passed. Started off todays gym day with cardio just to get it out of the way maybe this where i screwed up. Half way through my energy just slammed to zero... Skipped biceps also due to really tight forearms, very painful when holding db's or doing preachers. I'm taking this as a sign to refeed another day and take the next two days off to recover. Weight is coming off a little to fast even after those 3 consecutive high carb days at maintenance making me think that my new caloric base is much higher than I initially thought.
Also added more fats to my diet, originally was doing low fat but will increase to a minimum of 60g preferably 100g daily.
Today's caloric intake was 3200 clean calories from my regular meals + 2 pints of ice cream and 4 boxes of sushi give or take another 4600 calories.
526g protein, 1100g carbs, 183g fiber, 280g fats
20 min Pre workout cardio
Back Biceps
Barbell bent row
12 (135)
12 (185)
12 (225)
Rack Pulls
12 (225)
12 (315)
10 (385)
10 (385)
Lateral pull downs narrow mag grip - Mind muscle connection
12 (209)
12 (187)
11 (187) + partials
10 (187) + partials
Landmine
12 (120)
12 (135)
09 (160)
08 (160)
HS standing chest supported row single arm
12 (135)
12 (135)
10 (135)
08 (135)
Seated cable rows wide mag grip
12 (121) x4
Cable pull overs
12 (55) x4
No biceps too painful
(
Morning fasted bw: 214.2
So woke up this morning with a really sore and red throat, I was almost sure that I was going to be very sick soon. Took a 2h nap and when I woke up it seemed like it had passed. Started off todays gym day with cardio just to get it out of the way maybe this where i screwed up. Half way through my energy just slammed to zero... Skipped biceps also due to really tight forearms, very painful when holding db's or doing preachers. I'm taking this as a sign to refeed another day and take the next two days off to recover. Weight is coming off a little to fast even after those 3 consecutive high carb days at maintenance making me think that my new caloric base is much higher than I initially thought.
Also added more fats to my diet, originally was doing low fat but will increase to a minimum of 60g preferably 100g daily.
Today's caloric intake was 3200 clean calories from my regular meals + 2 pints of ice cream and 4 boxes of sushi give or take another 4600 calories.
526g protein, 1100g carbs, 183g fiber, 280g fats
20 min Pre workout cardio
Back Biceps
Barbell bent row
12 (135)
12 (185)
12 (225)
Rack Pulls
12 (225)
12 (315)
10 (385)
10 (385)
Lateral pull downs narrow mag grip - Mind muscle connection
12 (209)
12 (187)
11 (187) + partials
10 (187) + partials
Landmine
12 (120)
12 (135)
09 (160)
08 (160)
HS standing chest supported row single arm
12 (135)
12 (135)
10 (135)
08 (135)
Seated cable rows wide mag grip
12 (121) x4
Cable pull overs
12 (55) x4
No biceps too painful
(Attachments
Bro i'm in love with them! Really separates the men from the kids
)
I don’t know how you can force that much food down in 24 hours.
Once a fatty always a fatty hahahah
I am having French Toast and eggs for dinner and then homemade high protein ice cream before bed. Even with that I am only going to be around 3000 cals for the day. LOL.
Sounds delicious!
If I keep doing steady state cardio my appetite is always through the roof even on bulk, But I do eat much more calorie dense foods as well as I also tend to start early in the day around 5 am usually when I have my first meal so by the time I end work and get to bed its already 11pm so the run time for food is quite good.
That makes sense. I eat 2 protein bars in the morning about 90 min before training so I dont even really get any cals in until about 1 PM after I get home from the gym. All my cals come in a 8 hour window after training. I am usually not feeling all that well after I train either. Body is always shot.Sounds delicious!
Now that I’m pretty aware of what foods mix and sit well with me they digest pretty damn quick so usually an hour and half later I’m already yearning for more
it’s a blessing a curse. This cut really taught me self control on another level. I do think that cheat days did really help once I got about 6 weeks in.
Your body needs 1 good refeed day per week.
Our powerlifting coach wound have us finish with weighted walking lunges or sled he’ll sometimes both. Love hate relationship really. LolBro i'm in love with them! Really separates the men from the kids
Couldn’t agree more! Hopefully today was enough lol
Gotta love the coaches that actually push their clients!Our powerlifting coach wound have us finish with weighted walking lunges or sled he’ll sometimes both. Love hate relationship really. Lol
@Losiol on the days you wake up and you feel a sickness coming dont trainSleep: 5h 22m + 2h 30m nap
Morning fasted bw: 214.2
So woke up this morning with a really sore and red throat, I was almost sure that I was going to be very sick soon. Took a 2h nap and when I woke up it seemed like it had passed. Started off todays gym day with cardio just to get it out of the way maybe this where i screwed up. Half way through my energy just slammed to zero... Skipped biceps also due to really tight forearms, very painful when holding db's or doing preachers. I'm taking this as a sign to refeed another day and take the next two days off to recover. Weight is coming off a little to fast even after those 3 consecutive high carb days at maintenance making me think that my new caloric base is much higher than I initially thought.
Also added more fats to my diet, originally was doing low fat but will increase to a minimum of 60g preferably 100g daily.
Today's caloric intake was 3200 clean calories from my regular meals + 2 pints of ice cream and 4 boxes of sushi give or take another 4600 calories.
526g protein, 1100g carbs, 183g fiber, 280g fats
20 min Pre workout cardio
Back Biceps
Barbell bent row
12 (135)
12 (185)
12 (225)
Rack Pulls
12 (225)
12 (315)
10 (385)
10 (385)
Lateral pull downs narrow mag grip - Mind muscle connection
12 (209)
12 (187)
11 (187) + partials
10 (187) + partials
Landmine
12 (120)
12 (135)
09 (160)
08 (160)
HS standing chest supported row single arm
12 (135)
12 (135)
10 (135)
08 (135)
Seated cable rows wide mag grip
12 (121) x4
Cable pull overs
12 (55) x4
No biceps too painful
rest more and take more vitamins and eat more to recover
1 day wont make a training difference but can help the virus reproduce when your inflammation up post training
Definitely will be following this advice next time. Thankfully it was a false alarm feeling decently well today but still will take the next two days off to recover. Haven’t taken more than a day off from training in a few months anyways.
@Losiol keep some elderberry, olive leaf extract on hand always with manuka honey, slam it the days you feel like that with high vitamin D and C and you'll recover within 48 hours (no training).
I love Manuka honey! Thanks for the great info!
Muscle glycogen looks like it has filled in nicely!!!
Yesss sirrr, calories well spent
absolutely.....log is an amazing way to keep the journey documented.......Pretty glad that I documented my journey the whole way through, picture below is only a 13lbs difference
@Losiol take a tbps of manuka preworkout with shake you'll see a good pump
good shred at 217 and lean bro wow! looking tanned
Will try that! Thanks broski, excited about the off season just don't want to start too early haha summer just started lol@Losiol take a tbps of manuka preworkout with shake you'll see a good pump
good shred at 217 and lean bro wow! looking tanned
Next year!@Losiol consider stepping on stage end of the year, it's worth it
Apologies for the shitty posing and angle still figuring it out 
going to start doing 2 week check ins easier to keep track this way for me if there is progress since I am tweaking things on the go now. Plan for now is to get leaner but increasing calories slightly every week to maintain and sustain high intensity heavy workouts. Please critique what I should focus on.
going to start doing 2 week check ins easier to keep track this way for me if there is progress since I am tweaking things on the go now. Plan for now is to get leaner but increasing calories slightly every week to maintain and sustain high intensity heavy workouts. Please critique what I should focus on.Attachments
You are now forever known as The Calorie King!!!
I’ll wear it proudly!
It still cracks me up what u said yesterday. Once a fatty always a fatty.
LmaoooooIt still cracks me up what u said yesterday. Once a fatty always a fatty.
Prepski done!
Added 10g of kerri gold butter to the potatoes, daily fat intake will be at 50g can already feel the difference in libido and just a sense of well being.
These meals with my breakfast puts me at 2200 cals for the day so gonna have to figure out what to munch on to get it up a little higher. Probably the economical version will be adding in a red meat in place of one of the chickens but we’ll see how this week goes.
Attachments
The ultimate weapon is comingMy finger accidentally slipped and ordered tren ace for my lean bulk….
@RoidRage69 but a fatty can change broIt still cracks me up what u said yesterday. Once a fatty always a fatty.
Lmaooooo
Prepski done!
Added 10g of kerri gold butter to the potatoes, daily fat intake will be at 50g can already feel the difference in libido and just a sense of well being.
These meals with my breakfast puts me at 2200 cals for the day so gonna have to figure out what to munch on to get it up a little higher. Probably the economical version will be adding in a red meat in place of one of the chickens but we’ll see how this week goes.
@Losiol that meal layout looking clean no matter whatSleep: 7h
Morning fasted bw: 226.8
Yikes
if you up the saturated fat you'll see higher libido so thats a good move
the bloating dont worry thats normal
I guess you’re just going to have to send it to me then.My finger accidentally slipped and ordered tren ace for my lean bulk….
I like how you can fluctuate your size up and down easily
I think that you look incredible, if I had to critique it would be bring up the chest a little more
bro you lookin' good let's see where you go from here
APPROVED LOG
100% on that, that’s will be my main focus with back in the off season.
Great job on foodLmaooooo
Prepski done!
Added 10g of kerri gold butter to the potatoes, daily fat intake will be at 50g can already feel the difference in libido and just a sense of well being.
These meals with my breakfast puts me at 2200 cals for the day so gonna have to figure out what to munch on to get it up a little higher. Probably the economical version will be adding in a red meat in place of one of the chickens but we’ll see how this week goes.
Sleep: 7h 10m
Morning fasted bw: 229.2
Pretty wild what a few days of uncontrollable binges can do to you
should have stopped after the 1100g carb refeed, oh well lmao goodbye abs.
Chest Triceps Delts
Flat DB bench
08 (55) warm up
08 (85)
05 (115)
05 (105)
10 (85)
06 (85)
HS incline press - slow controlled
08 (180) + partials
08 (180)
06 (180) drop 04 (90)
08 (140)
10 (140)
Nautilus converging chest press
08 (180) slow
07 (180) slow
06 (180) drop 07 (90)
10 (90)
Tricep cable push down
12 (44)
12 (44)
12 (35)
10 (35)
Db lateral raises
12 (30) drop 12 (25)
12 (25)
12 (25)
12 (25)
Pec Dec - time under tension
10 (180)
07 (180)
06 (180)
Morning fasted bw: 229.2
Pretty wild what a few days of uncontrollable binges can do to you
should have stopped after the 1100g carb refeed, oh well lmao goodbye abs. Chest Triceps Delts
Flat DB bench
08 (55) warm up
08 (85)
05 (115)
05 (105)
10 (85)
06 (85)
HS incline press - slow controlled
08 (180) + partials
08 (180)
06 (180) drop 04 (90)
08 (140)
10 (140)
Nautilus converging chest press
08 (180) slow
07 (180) slow
06 (180) drop 07 (90)
10 (90)
Tricep cable push down
12 (44)
12 (44)
12 (35)
10 (35)
Db lateral raises
12 (30) drop 12 (25)
12 (25)
12 (25)
12 (25)
Pec Dec - time under tension
10 (180)
07 (180)
06 (180)
Attachments
Lots of people start to feel much better once they increase good fats. They are critical to health.
@Losiol dont worry about the binges it happens, now get back on the horse control the eating and up the cardio and training broSleep: 7h 10m
Morning fasted bw: 229.2
Pretty wild what a few days of uncontrollable binges can do to you
Chest Triceps Delts
Flat DB bench
08 (55) warm up
08 (85)
05 (115)
05 (105)
10 (85)
06 (85)
HS incline press - slow controlled
08 (180) + partials
08 (180)
06 (180) drop 04 (90)
08 (140)
10 (140)
Nautilus converging chest press
08 (180) slow
07 (180) slow
06 (180) drop 07 (90)
10 (90)
Tricep cable push down
12 (44)
12 (44)
12 (35)
10 (35)
Db lateral raises
12 (30) drop 12 (25)
12 (25)
12 (25)
12 (25)
Pec Dec - time under tension
10 (180)
07 (180)
06 (180)
we all have those moments thats why we bodybuilders lol
Yes sirrr back at it full swing@Losiol dont worry about the binges it happens, now get back on the horse control the eating and up the cardio and training bro
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