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@ajg223 waiting on the update
Starting a de-load week. Need something to kickstart something. I have pushed myself harder than I ever have in the last 9 weeks.
Food today
Breakfast
Psyllium husk
Protein shake
42 protein/22 carbs/3.5 fat
Lunch
Pork chop and broccoli
23 protein/10 carbs/11 fat
Dinner
Steak and stir fry vegetables
48/52/19
Snacks
Protein coffee
Lemonade clear protein
Post workout shake
Protein ice cream dairy free
123/22/3
Totals
238 protein/102 carbs/47 fat
Food today
Breakfast
Psyllium husk
Protein shake
42 protein/22 carbs/3.5 fat
Lunch
Pork chop and broccoli
23 protein/10 carbs/11 fat
Dinner
Steak and stir fry vegetables
48/52/19
Snacks
Protein coffee
Lemonade clear protein
Post workout shake
Protein ice cream dairy free
123/22/3
Totals
238 protein/102 carbs/47 fat
@ajg223 good time to deload
but as you deload I would up the protein and carbs a bit both to help recovery
bro your protein is pretty solid I like it
deloading is a smart choice
mobility is good nice!
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Thanks for all the feedback. I value it. I honestly am shocked people care enough to follow along with me.
I can see why people use steroids now though. I have gained more strength and muscle mass in 9 weeks than I had in several years of training combined. Previously I was stuck. I’d gain in the winter during a bulk and then slowly lose it all in the spring and summer. It felt like I was going in circles. Seeing the progress also makes it easier to remain faithful to training and to keep pushing myself on days when it would be easier to just stay home.
Stay tuned. Photo update coming this evening.
I can see why people use steroids now though. I have gained more strength and muscle mass in 9 weeks than I had in several years of training combined. Previously I was stuck. I’d gain in the winter during a bulk and then slowly lose it all in the spring and summer. It felt like I was going in circles. Seeing the progress also makes it easier to remain faithful to training and to keep pushing myself on days when it would be easier to just stay home.
Stay tuned. Photo update coming this evening.
LevButlerov
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@ajg223 we all follow you bro, you're in the EVO family
we want to see you have success.You will be making even more gains as you work with us to grow.
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@ajg223 real improvements, love your gains! strong
chest is bigger shoulders bigger and ARMS wow!
nice body
Had never seen this. Will add it.
Good work
bro you doing good
you got a good package as well
you got a good package as well
definitely seeing the changes
for one your abs are more defined
for one your abs are more defined
very impressive transformation so far
imagine where you will be in another four weeks
imagine where you will be in another four weeks
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I like the macros!
Thanks for posting the pictures. You can definitely see some good progress!
Workout numbers are good.......
You’re looking solid
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@ajg223 checking your training its all 10 reps
can you get some 15-20 rep sets in there? like drop sets to close the training
Diets been good macro wise since I upped my
Calorie intake closer to 2500. Still need more Whole Foods and fewer shakes, but it will never be perfect. As long as I continue to see progress leaning out I’ll keep things as is. Will update my food intake for the log tomorrow.
bro eat more beef
the shakes are definitely a supplement but they shouldn't count as food
definitely post up some meal pictures
there's always room for improvement no matter what
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@ajg223 i think shakes are fine so dont worry about whole food if you cant
can you post up some food tomorrow as you plan ?
also a few meal pics please
Super important
Never tried a cable wood chop exercise
@ajg223 id like to see a few 20 rep sets please add
I like the mindset man. If you are progressing, keep doing what is working. All while knowing there is still room for improvement (more whole foods).
@ajg223 acne happens you need to take salt baths and get some sun for the acne , have you got some sun?
on the training a lot of 5-10 reps, please start going up in reps, not weight but reps its crucial
Yes. Shower immediately after workout with acne body wash and exfoliate multiple times per week. It’s not out of control, just thought it was strange that for 12 weeks I had none and then all of a sudden I had some on my shoulders.
A list of everything I ate today.
2 tbs psyllium husk powder
1 tsp chia seeds
1 oz raw almonds
8 oz lean ground beef
4 oz ground chicken
1.5 cups of brown rice
3 skinless chicken thighs
1 cup of green beans
4 cups of greens with a tbs of oil and vinegar
Protein Icecream (homemade)
Elite protein shake
Total macros: 2,512 calories, 277 protein, 155 carbs, 94 fats
2 tbs psyllium husk powder
1 tsp chia seeds
1 oz raw almonds
8 oz lean ground beef
4 oz ground chicken
1.5 cups of brown rice
3 skinless chicken thighs
1 cup of green beans
4 cups of greens with a tbs of oil and vinegar
Protein Icecream (homemade)
Elite protein shake
Total macros: 2,512 calories, 277 protein, 155 carbs, 94 fats
bro could be the change in weather too
my son has bad acne when weather changes
my son has bad acne when weather changes
you will be fine
just keep up trying different things for the acne
just keep up trying different things for the acne
once you come out cycled acne situation will normalize
it's just one of the side effects
it's just one of the side effects
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It’s part of it
A
average918
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its been said here previously, but I would say the acne is caused by fluctuations in hormones bro I wouldn't worry too much about it 
love the progress pics bro you can definitely see a big difference
love the progress pics bro you can definitely see a big difference
@ajg223 training is up but hows your diet bro? havent seen updates
list of everything I ate yesterday .
2 tbs psyllium husk powder
1 tsp chia seeds
Elite protein shake
1 oz raw almonds
8 oz lean ground beef
4 oz ground chicken
1.5 cups of brown rice
3 skinless chicken thighs
1 cup of green beans
4 cups of greens with a tbs of oil and vinegar
Protein Icecream (homemade)
Total macros: 2,512 calories, 277 protein, 155 carbs, 94 fats
Something out of whack .. get bloods
@ajg223 clean meals how about fats? get some walnuts
Haven’t updated in a few days. Happy to say I’ve stayed consistent with both training and diet. Entering the final few weeks of my cycle. My plan is to cruise on a trt dose of 150-200 mg of test per week for the summer. Then I will complete the perfect pct and see if my test levels normalize.
My question for the community is as follows. How should my training change after my cycle. As much as I love the increased muscle I’ve put on I would like to hit the pause button. I don’t want to continue to gain mass. I feel like my body needs to get used to the additional 20lbs on its frame. My plan was to move to less bodybuilding and more functional and cardio centric lifting in an attempt to keep burning fat. I also need to improve my flexibility that has suffered. I also plan to lower my calorie intake about 10-15%. Would love any suggestions or thoughts on the steps to take to not lose the progress I've made. Thanks.
My question for the community is as follows. How should my training change after my cycle. As much as I love the increased muscle I’ve put on I would like to hit the pause button. I don’t want to continue to gain mass. I feel like my body needs to get used to the additional 20lbs on its frame. My plan was to move to less bodybuilding and more functional and cardio centric lifting in an attempt to keep burning fat. I also need to improve my flexibility that has suffered. I also plan to lower my calorie intake about 10-15%. Would love any suggestions or thoughts on the steps to take to not lose the progress I've made. Thanks.
@ajg223 its not good that you stopped updates man
please keep updating we still on cycleif you doing to do TRT, why do you need to do PCT? kind of a waste if you plan to stay on TRT.
On the question, your training volume needs to change and you need to start a NEW log journal so we can track your TRT.
we would drop your volume by 30% and increase cardio to get fat burning going
any updates on a pic man?
it's completely reasonable to want to take two steps forward and one step back it's actually smart too you're not going to improve in a linear fashion
I am just doing trt through the summer. Then will see if I can get my natural test to come back. It was hovering around 450 pre cycle so I am not sure if trt is the way to go long term or not.@ajg223 its not good that you stopped updates man
if you doing to do TRT, why do you need to do PCT? kind of a waste if you plan to stay on TRT.
On the question, your training volume needs to change and you need to start a NEW log journal so we can track your TRT.
we would drop your volume by 30% and increase cardio to get fat burning going
any updates on a pic man?
Here is a comparison shot between day 1 and today. This is at the end of the evening when I’m looking my softest.
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