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Approved Log My Testosterone and Winstrol - body fat cycle Log

Jdls

Jdls

V.I.P.
EVO Logger
Hello everybody, 6’1 235lbs (27 years). Training 6/5 days a week. I’m 100% Hispanic.

Actual diet:

•6 egg whites and 1 full egg with spinach and pita bread.
•Protein shake with oats and red apple
•220g chicken breast with broccoli, carrots and 1 rice cup.
•protein with strawberry
•250 fish and salad

Measures:

Chest 119 cm
Left arm 41 and half cm
Right arm 41 cm
Waist 98
Left leg 63 and half cm
Right leg 64 cm
Left calve 41
Right calve 42
I don’t have body fat, sorry.

Supps:
Creatine, bcaa, omega and vitamin B.

Getting ready for:

Test 350 a week x 12 weeks with stano pills 20mg.
Also want to add clem 100mg a day.
Trying to lose fat. And keep muscle as I can.
 
Jdls said:
Hello everybody, 6’1 235lbs (27 years). Training 6/5 days a week. I’m 100% Hispanic.

Actual diet:

•6 egg whites and 1 full egg with spinach and pita bread.
•Protein shake with oats and red apple
•220g chicken breast with broccoli, carrots and 1 rice cup.
•protein with strawberry
•250 fish and salad

Measures:

Chest 119 cm
Left arm 41 and half cm
Right arm 41 cm
Waist 98
Left leg 63 and half cm
Right leg 64 cm
Left calve 41
Right calve 42
I don’t have body fat, sorry.

Supps:
Creatine, bcaa, omega and vitamin B.

Getting ready for:

Test 350 a week x 12 weeks with stano pills 20mg.
Also want to add clem 100mg a day.
Trying to lose fat. And keep muscle as I can.
Click to expand...
@Jdls fully welcome to the EVO family! happy to see you sharing.

Diet, Training
Diet, please share actual foods and meals as you eat them and time, Im assuming you dont eat exactly same thing every day right?
Training, please share actual training you do reps weights sets and exercises
cardio, how much do you do share please as you go?
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Supplements
you dont take multis?
you dont take organ liver support?
share more info

Pictures
please share pictures of you face blurred
pics of your meals
pics of training if you can
and pics of your supplements

Gear
You're using NORDIC gear right? share some pics please.

Please share more, we are waiting and you have FULL EVO family support. :)
 
LevButlerov said:
@Jdls fully welcome to the EVO family! happy to see you sharing.

Diet, Training
Diet, please share actual foods and meals as you eat them and time, Im assuming you dont eat exactly same thing every day right?
Training, please share actual training you do reps weights sets and exercises
cardio, how much do you do share please as you go?
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Supplements
you dont take multis?
you dont take organ liver support?
share more info

Pictures
please share pictures of you face blurred
pics of your meals
pics of training if you can
and pics of your supplements

Gear
You're using NORDIC gear right? share some pics please.

Please share more, we are waiting and you have FULL EVO family support. :)
Click to expand...
Im eating same thing every day and changing the diet every month, feel comfortable like that.
Meals are at 9 am, 12am, 3:30 pm, 6:30 and 9:30/10pm.

My work is full day stand up, I would say half activity so I basically moving.


Taking multi, also D3, C and probiotics. Was planing to take TUDCA at the end of the cycle but I haven’t started yet, I’m just getting ready.

Training, actually my native language is Spanish so… some of the names. (I’ll post it on this days, is a complete routine.)

Hitting cardio everyday from 30 to 45 min.
I’m using NF, I don’t have pic of the supps but I’m using mutant whey, muscle tech creatine and some days cellucore pre work (when I’m tired).


the only thing I’m concern is 😅 posting my pictures because I have full sleeve and legs… can’t cover it
 

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Work out, actually I’m going to translate it by AI in case something is wrong, sorry is a lot to translate manual way.

**Day 1 and 4: LEG**

- Fixed lunges on machine (12 to 8 reps per leg) superset with Leg Extension (4 reps x 4 seconds of isometric hold, repeat 4 times) 16 reps in total. 4 SETS.
- Leg Press with feet wide and high (12-8 reps) superset with Lying Leg Curl (12 to 8 reps).
- Sumo Squat with T-bar (12-8 reps) superset with Leg Press for quadriceps placing feet low and shoulder-width (4 reps x 4 seconds of isometric hold, repeat 4 times) 16 reps in total. 4 SETS.
- Straight-leg Deadlift with plate (12 reps) alternated with Seated Leg Curl (4 reps x 4 seconds of isometric hold, repeat 4 times) 16 reps in total. 4 SETS.

**Day 2: CHEST AND TRICEPS**

- Horizontal barbell press 3 x 15 with moderate weight (warm-up sets)
- Incline dumbbell press, increasing weights.
- Incline flyes.
- Horizontal press with Smith machine.
- Overhead rope extension superset with unilateral downward extension.
- One-arm dumbbell overhead extension superset with rope downward extension.

**Day 3: BACK AND BICEPS**

- Wide grip lat pulldowns superset with one-arm machine row.
- T-bar row with wide grip in a triset with reverse grip lat pulldowns and high cable pullover.
- EZ bar curl superset with reverse EZ bar curl.
- Standing concentration curl superset with wide grip Olympic bar curl.

**Day 5: SHOULDERS**

- Dumbbell military press superset with standing chest-supported flyes.
- Dumbbell raises (one arm at a time) superset with unilateral cable flyes.
- Bent-over dumbbell flyes superset with reverse Peck Deck flyes.
- Dumbbell shrugs for trapezius superset with upright row using a low pulley.

**Day 6: BICEPS AND TRICEPS**

- EZ bar curl superset with reverse EZ bar curl.
- Standing concentration curl superset with wide grip Olympic bar curl.
- Overhead rope extension superset with unilateral downward extension.
- One-arm dumbbell overhead extension superset with rope downward extension.



**CARDIO:** 35-50 MINUTES 6 TIMES PER WEEK.

All exercises should be performed for 4 sets of 12-8 reps except where another amount is indicated. Each exercise should be performed in isolation unless otherwise indicated, with a rest of 45 seconds between sets for large muscles and 30 seconds for small muscles, using a weight that allows for strict technique. Emphasize a 3-second negative phase and a 1-second positive phase.
 
Jdls said:
Im eating same thing every day and changing the diet every month, feel comfortable like that.
Meals are at 9 am, 12am, 3:30 pm, 6:30 and 9:30/10pm.

My work is full day stand up, I would say half activity so I basically moving.


Taking multi, also D3, C and probiotics. Was planing to take TUDCA at the end of the cycle but I haven’t started yet, I’m just getting ready.

Training, actually my native language is Spanish so… some of the names. (I’ll post it on this days, is a complete routine.)

Hitting cardio everyday from 30 to 45 min.
I’m using NF, I don’t have pic of the supps but I’m using mutant whey, muscle tech creatine and some days cellucore pre work (when I’m tired).


the only thing I’m concern is 😅 posting my pictures because I have full sleeve and legs… can’t cover it
Click to expand...
@Jdls good log update thank you bro :)

Diet
first since you change meals monthly, lets get a monthly update on meals please

training
checking your other post

supplements
please take a pic after you home, should be easy for you :)

language
dont worry this is all muscle heads here haha we dont care about language, we care about your muscles bro :)

meal prep
and your meal prep is legit, would be great to see a pic of meal prep weekly please, we love those :)
Jdls said:
Meals prep (easier for me like this)
View attachment 44633
Click to expand...
 
Jdls said:
Work out, actually I’m going to translate it by AI in case something is wrong, sorry is a lot to translate manual way.

**Day 1 and 4: LEG**

- Fixed lunges on machine (12 to 8 reps per leg) superset with Leg Extension (4 reps x 4 seconds of isometric hold, repeat 4 times) 16 reps in total. 4 SETS.
- Leg Press with feet wide and high (12-8 reps) superset with Lying Leg Curl (12 to 8 reps).
- Sumo Squat with T-bar (12-8 reps) superset with Leg Press for quadriceps placing feet low and shoulder-width (4 reps x 4 seconds of isometric hold, repeat 4 times) 16 reps in total. 4 SETS.
- Straight-leg Deadlift with plate (12 reps) alternated with Seated Leg Curl (4 reps x 4 seconds of isometric hold, repeat 4 times) 16 reps in total. 4 SETS.

**Day 2: CHEST AND TRICEPS**

- Horizontal barbell press 3 x 15 with moderate weight (warm-up sets)
- Incline dumbbell press, increasing weights.
- Incline flyes.
- Horizontal press with Smith machine.
- Overhead rope extension superset with unilateral downward extension.
- One-arm dumbbell overhead extension superset with rope downward extension.

**Day 3: BACK AND BICEPS**

- Wide grip lat pulldowns superset with one-arm machine row.
- T-bar row with wide grip in a triset with reverse grip lat pulldowns and high cable pullover.
- EZ bar curl superset with reverse EZ bar curl.
- Standing concentration curl superset with wide grip Olympic bar curl.

**Day 5: SHOULDERS**

- Dumbbell military press superset with standing chest-supported flyes.
- Dumbbell raises (one arm at a time) superset with unilateral cable flyes.
- Bent-over dumbbell flyes superset with reverse Peck Deck flyes.
- Dumbbell shrugs for trapezius superset with upright row using a low pulley.

**Day 6: BICEPS AND TRICEPS**

- EZ bar curl superset with reverse EZ bar curl.
- Standing concentration curl superset with wide grip Olympic bar curl.
- Overhead rope extension superset with unilateral downward extension.
- One-arm dumbbell overhead extension superset with rope downward extension.



**CARDIO:** 35-50 MINUTES 6 TIMES PER WEEK.

All exercises should be performed for 4 sets of 12-8 reps except where another amount is indicated. Each exercise should be performed in isolation unless otherwise indicated, with a rest of 45 seconds between sets for large muscles and 30 seconds for small muscles, using a weight that allows for strict technique. Emphasize a 3-second negative phase and a 1-second positive phase.
Click to expand...
@Jdls this is perfect start to training bro :)

the biggest thing for us is the weight week to week, why? strength is an important factor to show us if you're gaining muscle, have low cortisol and are on the right track
so weekly as you go add weights and post them for us and share with the EVO family
 
Jdls said:
I’m starting from here.
Click to expand...
@Jdls very good muscle base bro :) you got mass, big arms, wide chest, powerful shoulders
we can do this, perfect start
 
Brother we got tons of Spanish people on here are you kidding me?
we got people from 80 different countries
 
I speak a little Spanish my ex was Spanish and he taught me a lot
really looking forward to seeing what you're capable of
 
great work on the meal prepping
right off the bat I know that you're serious
 
this is going to be an Epic log you already look fantastic
your workouts are on point as well
 
bro hopefully you can get some full frontal pictures up
we need to see if you're a real man or not... heard your people have big ones down there
 
the only thing I would consider changing is don't dedicate an entire day for shoulders
they don't need to be hit that hard you're gonna end up tearing your rotator cuff
 
I like everything I'm seeing it's very good
good dedication on the cardio
 
as this log progressives we can tweak things as we go don't worry
we want you to get the best results possible
 
diet training and supplements are going to be crucial on this one
you're already doing great so far keep it up
 
JasonPriest said:
definitely show us a picture with no shirt don't be shy
this way we can get an idea of your body fat but you look pretty low from when I see
Click to expand...
Bet, there’s lot of body fat still on my ab that’s why I’m hitting cardio a lot… I’ll plan to start the cycle in 2 weeks because I’m recovering of a Ankle sprain (working on therapy rn). I’ll share my supplements later.

This is a natty built… trying to improve. (There’s no pump or light on the pics… so real body 100%.)

My main is strength can lift heavy (I’m trying not to and focus 100% on form and times).

I got my full cycle from NF, hopping best.
 

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Last edited:
Jdls said:
Hello everybody, 6’1 235lbs (27 years). Training 6/5 days a week. I’m 100% Hispanic.

Actual diet:

•6 egg whites and 1 full egg with spinach and pita bread.
•Protein shake with oats and red apple
•220g chicken breast with broccoli, carrots and 1 rice cup.
•protein with strawberry
•250 fish and salad

Measures:

Chest 119 cm
Left arm 41 and half cm
Right arm 41 cm
Waist 98
Left leg 63 and half cm
Right leg 64 cm
Left calve 41
Right calve 42
I don’t have body fat, sorry.

Supps:
Creatine, bcaa, omega and vitamin B.

Getting ready for:

Test 350 a week x 12 weeks with stano pills 20mg.
Also want to add clem 100mg a day.
Trying to lose fat. And keep muscle as I can.
Click to expand...
Great start get some pics
 
Jdls said:
Bet, there’s lot of body fat still on my ab that’s why I’m hitting cardio a lot… I’ll plan to start the cycle in 2 weeks because I’m recovering of a Ankle sprain (working on therapy rn). I’ll share my supplements later.

This is a natty built… trying to improve. (There’s no pump or light on the pics… so real body 100%.)

My main is strength can lift heavy (I’m trying not to and focus 100% on form and times).

I got my full cycle from NF, hopping best.
Click to expand...
@Jdls you look great, powerful muscle base bro and you going to get there bro :) EVO family supports you

lets get updates on your diet training up we waiting
 
Jdls said:
Should I remove some ? From 6 to 4?
Click to expand...
i agree don't do shoulders an entire split. you work your shoulders on so many exercises they don't need to be directly hit

I once had Frank Zane on my podcast and that was a great tip he offered that many guys over-train their shoulders and it's completely unnecessary.
certain muscles can be overtrained like your abs and your calves but you should never overtrain your shoulders
 
I think you need to definitely cut down body fat and gain more muscle you have the potential for it
 
make sure you're giving your diet details that's going to be important
 
fasted cardio is your best friend
 
definitely make sure you wait until your ankle is fully healed otherwise you won't be able to train legs properly or do cardio
 
Jdls said:
Bet, there’s lot of body fat still on my ab that’s why I’m hitting cardio a lot… I’ll plan to start the cycle in 2 weeks because I’m recovering of a Ankle sprain (working on therapy rn). I’ll share my supplements later.

This is a natty built… trying to improve. (There’s no pump or light on the pics… so real body 100%.)

My main is strength can lift heavy (I’m trying not to and focus 100% on form and times).

I got my full cycle from NF, hopping best.
Click to expand...
Nice job
 
chesty said:
definitely make sure you wait until your ankle is fully healed otherwise you won't be able to train legs properly or do cardio
Click to expand...
Im focusing on recover the injury and doing my best with food and cardio. Using food scale too and trying my best at gym.
 

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Jdls said:
Im focusing on recover the injury and doing my best with food and cardio. Using food scale too and trying my best at gym.
Click to expand...
@Jdls i like the cardio bro :) perfect

you doing meal prep? whats the full meal prep share please
you need bone broth for recover important
 
I would rather see you run GW50156 over clen, clen is a killer if your doing cardio and makes it hard to constantly get cardio accomplished, clen has some nasty sides just be cautious and consider checking out GW as. Substitute for clen.
 
Jdls said:
Hello everybody, 6’1 235lbs (27 years). Training 6/5 days a week. I’m 100% Hispanic.

Actual diet:

•6 egg whites and 1 full egg with spinach and pita bread.
•Protein shake with oats and red apple
•220g chicken breast with broccoli, carrots and 1 rice cup.
•protein with strawberry
•250 fish and salad

Measures:

Chest 119 cm
Left arm 41 and half cm
Right arm 41 cm
Waist 98
Left leg 63 and half cm
Right leg 64 cm
Left calve 41
Right calve 42
I don’t have body fat, sorry.

Supps:
Creatine, bcaa, omega and vitamin B.

Getting ready for:

Test 350 a week x 12 weeks with stano pills 20mg.
Also want to add clem 100mg a day.
Trying to lose fat. And keep muscle as I can.
Click to expand...
@Jdls Solid start bro....looking forward to an amazing log.........
 
stevesmi said:
i agree don't do shoulders an entire split. you work your shoulders on so many exercises they don't need to be directly hit

I once had Frank Zane on my podcast and that was a great tip he offered that many guys over-train their shoulders and it's completely unnecessary.
certain muscles can be overtrained like your abs and your calves but you should never overtrain your shoulders
Click to expand...
Reasons why I follow his training split and soak up his information and why he is my all time favorite bodybuilder.
 
Jdls said:
Bet, there’s lot of body fat still on my ab that’s why I’m hitting cardio a lot… I’ll plan to start the cycle in 2 weeks because I’m recovering of a Ankle sprain (working on therapy rn). I’ll share my supplements later.

This is a natty built… trying to improve. (There’s no pump or light on the pics… so real body 100%.)

My main is strength can lift heavy (I’m trying not to and focus 100% on form and times).

I got my full cycle from NF, hopping best.
Click to expand...

Looking solid
 
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