Approved Log New dads weight loss Testosterone Winstrol cycle Log

[Dadbod1996]

Hello everyone ,
29 years old , 6 feet
278 lbs

I have done 4 cycles in the past
( test , test deca , test tren , test masteron )
Last one being almost 2 years and a half ago

My cycle would consist of 400mg test blend weekly ( 175mg test e , 175 mg test c , 50mg test prop ) divided into an injection every 3.5 days for 10 weeks . I would also be using 25mg winstrol ( oral ) ED for week 1-2 and then increase to 50mg ED for the next 6 weeks for a total of 8 weeks .

Just became a new dad in June this year .
Did not keep a workout routine for the last year with my wife’s pregnancy ( did around 50 workout sessions in the whole year )
Went from 220 lbs to 278 lbs . Heaviest I’ve ever been . With about 15 lbs being gained in the last 2 months due to a very bad diet and stress which has now been resolved .

Goal I’ve set for myself is to drop down to 220 lbs within the next 3 months .

In regards to diet , planning on doing a calorie deficit of around 1000 calories a day to jump start the weight loss for the first 2-3 weeks and then increase calories slightly to help with muscle building .

In regards to cardio , 20 min fasted cardio in the morning ED - will increase later on to 2x 20min cardio

Back to the gym for 4 days now and just playing around to figure out where I am at with my lifts .
Bench press 115 lbs 4x8
Shoulder press 35 lbs dumbbells 3x 12
Bicep curls 30 lbs dumbbells 4x12
Deadlift 135 lbs 4x12

Looking forward to any input and sharing my journey with you

 

[s.gentz]

Hello everyone ,
29 years old , 6 feet
278 lbs

I have done 4 cycles in the past
( test , test deca , test tren , test masteron )
Last one being almost 2 years and a half ago

My cycle would consist of 400mg test blend weekly ( 175mg test e , 175 mg test c , 50mg test prop ) divided into an injection every 3.5 days for 10 weeks . I would also be using 25mg winstrol ( oral ) ED for week 1-2 and then increase to 50mg ED for the next 6 weeks for a total of 8 weeks .

Just became a new dad in June this year .
Did not keep a workout routine for the last year with my wife’s pregnancy ( did around 50 workout sessions in the whole year )
Went from 220 lbs to 278 lbs . Heaviest I’ve ever been . With about 15 lbs being gained in the last 2 months due to a very bad diet and stress which has now been resolved .

Goal I’ve set for myself is to drop down to 220 lbs within the next 3 months .

In regards to diet , planning on doing a calorie deficit of around 1000 calories a day to jump start the weight loss for the first 2-3 weeks and then increase calories slightly to help with muscle building .

In regards to cardio , 20 min fasted cardio in the morning ED - will increase later on to 2x 20min cardio

Back to the gym for 4 days now and just playing around to figure out where I am at with my lifts .
Bench press 115 lbs 4x8
Shoulder press 35 lbs dumbbells 3x 12
Bicep curls 30 lbs dumbbells 4x12
Deadlift 135 lbs 4x12

Looking forward to any input and sharing my journey with you

Bro you need to get your bodyfat down before taking drugs. Your in no condition to start a cycle right now.
Start a log and we can help you get the weight down and prep for your cycle when your ready.
Your lifts need to come way up man. You are not ready.

 

[Dadbod1996]

@s.gentz thank you for the input . Appreciate it .

Just a reminder that these are my lifts on my first time trying these exercices after a long break .

Only day 4 of working out again . Expecting my strength to come back quickly , naturally .

Also expecting to lose a good 20 lbs within the next 2-3 weeks .

Last years lifts used to be bench at 225 lbs 4x8 . Dumbbell curls 60 lbs 4x12 . Dumbbell Shoulder press 75 lbs 4x12 .

About to go for a 20min run , 18 hours fasted.

Will be going in for a chest and triceps workout today .
Thank you for everyone’s input .

 

[Npcclassicphysique champ]

Hello everyone ,
29 years old , 6 feet
278 lbs

I have done 4 cycles in the past
( test , test deca , test tren , test masteron )
Last one being almost 2 years and a half ago

My cycle would consist of 400mg test blend weekly ( 175mg test e , 175 mg test c , 50mg test prop ) divided into an injection every 3.5 days for 10 weeks . I would also be using 25mg winstrol ( oral ) ED for week 1-2 and then increase to 50mg ED for the next 6 weeks for a total of 8 weeks .

Just became a new dad in June this year .
Did not keep a workout routine for the last year with my wife’s pregnancy ( did around 50 workout sessions in the whole year )
Went from 220 lbs to 278 lbs . Heaviest I’ve ever been . With about 15 lbs being gained in the last 2 months due to a very bad diet and stress which has now been resolved .

Goal I’ve set for myself is to drop down to 220 lbs within the next 3 months .

In regards to diet , planning on doing a calorie deficit of around 1000 calories a day to jump start the weight loss for the first 2-3 weeks and then increase calories slightly to help with muscle building .

In regards to cardio , 20 min fasted cardio in the morning ED - will increase later on to 2x 20min cardio

Back to the gym for 4 days now and just playing around to figure out where I am at with my lifts .
Bench press 115 lbs 4x8
Shoulder press 35 lbs dumbbells 3x 12
Bicep curls 30 lbs dumbbells 4x12
Deadlift 135 lbs 4x12

Looking forward to any input and sharing my journey with you

@s.gentz thank you for the input . Appreciate it .

Just a reminder that these are my lifts on my first time trying these exercices after a long break .

Only day 4 of working out again . Expecting my strength to come back quickly , naturally .

Also expecting to lose a good 20 lbs within the next 2-3 weeks .

Last years lifts used to be bench at 225 lbs 4x8 . Dumbbell curls 60 lbs 4x12 . Dumbbell Shoulder press 75 lbs 4x12 .

About to go for a 20min run , 18 hours fasted.

Will be going in for a chest and triceps workout today .
Thank you for everyone’s input .

@Dadbod1996 first welcome to the EVO family, thank you for sharing your journey.
EVO family is a no judgement zone and we will do our best to help you.

Before we go forward a few things to comment on below and a few things we'd like you to share with us.

Cycle
-did you get the gear year?
If not, you dont need to use a test blend its not needed for your size.
This is the cycle we need to do.
gear
250mgs testosterone enanthate /week
20mgs winstrol/day pre workout on training days and AM on non training
ancillaries
5mgs aromasin mon/thur
7caps n2guard ed organ liver support
2 caps cardazol pre cardio/pre training

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
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.

Fasting
I think @stevesmi can chime in here about fasting, but I suggest daily you stick to an 18/6 feeding window, or if difficult start with 16/8, and AM fasted cardio is a must.
@stevesmi has a fasting log and journey you can read
https://www.evolutionary.org/forums...ld-more-muscle-and-my-prolong-fast-log.81856/
read his 10 day water fast
https://www.evolutionary.org/10-day-water-fast/

If you check @RoidRage69 LOG, he went from about 300lbs down to around 248lbs right now with AM cardio and hard effort
https://www.evolutionary.org/forums/threads/roidrage69-log.90127/

supplements
what supps you use?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred as you go, so more as you go forward
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more

 

[stevesmi]

@s.gentz thank you for the input . Appreciate it .

Just a reminder that these are my lifts on my first time trying these exercices after a long break .

Only day 4 of working out again . Expecting my strength to come back quickly , naturally .

Also expecting to lose a good 20 lbs within the next 2-3 weeks .

Last years lifts used to be bench at 225 lbs 4x8 . Dumbbell curls 60 lbs 4x12 . Dumbbell Shoulder press 75 lbs 4x12 .

About to go for a 20min run , 18 hours fasted.

Will be going in for a chest and triceps workout today .
Thank you for everyone’s input .

hey man you should check out my log in my signature on fasting. lots of good studies and info. its good to push it past 20 hours here and there good benefits

 

[Dadbod1996]

Hello ,
Thank you for the welcome and the input @Npcclassicphysique champ

Here is some more info

Cycle
I've bought the gear already , I've always used this same brand and blend since my first cycle and it seems to work well for me .
I typically would start aromasin in week 3 . Do you recommend it since the start of the cycle ?

Diet, Training, Cardio
Diet will consist of high protein , moderate fats , low carbs . Alot of experience with Intermittent fasting. I can do 20+ hours , with my longest fast being around 48 hours . Will be reading @stevesmi 's log for more information / tips.

Training open to suggestions . I usually do a 5 day split consisting of back / chest / legs / shoulders / arms . At least an hour long .

Cardio will be jogging outside in the forest by my place . My plan is to do 20min fasted cardio and increase it in 3 weeks to 2x 20m cardio daily. Aiming for at least 20k steps a day .

supplements

Only taking creatine at 10g daily right now for 4 days now .

Ordered a few supplements that I will start using on Monday .

Tudca 1000mg
Coq10 100mg
Omega 3 2200mg
Nac 1200mg
turmeric 500mg

Open to any add on as required
Will read about Cardazol right now and maybe order some . Don't typically use a pre-workout .

Will be sharing alot of pictures in the following weeks of meals and body updates .

Thank you

 

[Npcclassicphysique champ]

Hello ,
Thank you for the welcome and the input @Npcclassicphysique champ

Here is some more info

Cycle
I've bought the gear already , I've always used this same brand and blend since my first cycle and it seems to work well for me .
I typically would start aromasin in week 3 . Do you recommend it since the start of the cycle ?

Diet, Training, Cardio
Diet will consist of high protein , moderate fats , low carbs . Alot of experience with Intermittent fasting. I can do 20+ hours , with my longest fast being around 48 hours . Will be reading @stevesmi 's log for more information / tips.

Training open to suggestions . I usually do a 5 day split consisting of back / chest / legs / shoulders / arms . At least an hour long .

Cardio will be jogging outside in the forest by my place . My plan is to do 20min fasted cardio and increase it in 3 weeks to 2x 20m cardio daily. Aiming for at least 20k steps a day .

supplements

Only taking creatine at 10g daily right now for 4 days now .

Ordered a few supplements that I will start using on Monday .

Tudca 1000mg
Coq10 100mg
Omega 3 2200mg
Nac 1200mg
turmeric 500mg

Open to any add on as required
Will read about Cardazol right now and maybe order some . Don't typically use a pre-workout .

Will be sharing alot of pictures in the following weeks of meals and body updates .

Thank you

@Dadbod1996 great start to the share.

diet training
Remember, we are looking at daily updates, with more details as you go to guide you, so meals will be #1 we need to see as you go.

Supplements
n2guard - https://www.needtobuildmuscle.com/cycle-support/n2guard/
cardazol - https://www.needtobuildmuscle.com/health-and-wellness/cardazol/

cycle
if you see a test mix its possible
but post pics of it first
we need to mod your gear use or high E2 will cause more fat gains and heart strain for no reason

 

[Dadbod1996]

Friday September 6 and Saturday September 7 macros attached

On weekends will be eating a bit more than on weekdays . Will keep track of food and add some pics of food .
First meal today was 3 boiled eggs and a cup of fresh orange juice . Had some oven cooked ground chicken and some chicken breast . Also some eggplants and pickled beets . Drank some ginger with water throughout the day . Need to increase my water intake. Weighting everything I eat .

Did some Bench press

2x 8 reps 135 lbs , 1x8 155 lbs , 1x6 175 lbs
4x 6 reps 135 lbs

Managed to get in 2 x 20min fast paced walking and a total of 16500 steps for the day

 

[Dadbod1996]

Tried finding n2guard and cardazol but unfortunately I live in Canada - any idea about a Canadian source ?@Npcclassicphysique champ
Thank you champ !

Also decided to add a picture of me 4 years ago . And 3 years ago .

 

[Dadbod1996]

Pictures of what I ate today .

 

[LevButlerov]

Friday September 6 and Saturday September 7 macros attached

On weekends will be eating a bit more than on weekdays . Will keep track of food and add some pics of food .
First meal today was 3 boiled eggs and a cup of fresh orange juice . Had some oven cooked ground chicken and some chicken breast . Also some eggplants and pickled beets . Drank some ginger with water throughout the day . Need to increase my water intake. Weighting everything I eat .

Did some Bench press

2x 8 reps 135 lbs , 1x8 155 lbs , 1x6 175 lbs
4x 6 reps 135 lbs

Managed to get in 2 x 20min fast paced walking and a total of 16500 steps for the day

@Dadbod1996 a bit clarification.

The macros you posted, thats for the whole day each day or those are 2 meals?
clarify please because low amounts there

Tried finding n2guard and cardazol but unfortunately I live in Canada - any idea about a Canadian source ?@Npcclassicphysique champ
Thank you champ !

Also decided to add a picture of me 4 years ago . And 3 years ago .

you have an amazing muscle base and you can get back to this easy

n2guard is shipped by N2bm to Canada easy
https://www.needtobuildmuscle.com/cycle-support/n2guard/

Pictures of what I ate today .

meals look clean thank you for the pic share perfect but we need to dive deep into macros some things I'm not seeing

 

[Dadbod1996]

The macros you posted, thats for the whole day each day or those are 2 meals?

Hello @LevButlerov
They are the macros for 2 separate days - Friday and Saturday - it is a lot less calories than I usually eat but it made me feel quite full . Only eating for a 6 hour period , will be gradually lowering it down to a 2 hour period . Doing this for 2-3 weeks to jump start my diet .

you have an amazing muscle base and you can get back to this easy

Thank you ! Appreciate that . I’m confident I’ll get back to it with the EVO family !
Placing my order for n2guard and Cardazol today .

Will be going out for fasted cardio soon

20 min of jogging

Later on today will be leg day

 

[Dadbod1996]

20m fasted cardio done

Took my first dose of 25mg winstrol this morning

Will be taking my first shot of 200mg test blend tonight

 

[Dadbod1996]

 

[LevButlerov]

Hello @LevButlerov
They are the macros for 2 separate days - Friday and Saturday - it is a lot less calories than I usually eat but it made me feel quite full . Only eating for a 6 hour period , will be gradually lowering it down to a 2 hour period . Doing this for 2-3 weeks to jump start my diet .

Thank you ! Appreciate that . I’m confident I’ll get back to it with the EVO family !
Placing my order for n2guard and Cardazol today .

Will be going out for fasted cardio soon

20 min of jogging

Later on today will be leg day

20m fasted cardio done

Took my first dose of 25mg winstrol this morning

Will be taking my first shot of 200mg test blend tonight

@Dadbod1996 fasted cardio is a must.

Now on the macros, we cant go that low, we will need to adjust more.

smart move getting n2guard and cardazol, update pics when they land

Please share more days of macros and foods we need to get a baseline.

View attachment 50990

that looks more carnivore I like it perfect

 

[Dadbod1996]

Only 9000 steps so far today
Will be going out soon for a good 30min fast paced walk to reach 15k steps
20h of fasting today

Leg day
Alot of squats with low weights to get back into it . Deadlifts 5x 3 reps , 6 6 6 and 8 all with 235 lbs
Eleptical high resistance 10m
Farmer carry
Calf exercises

Cardio
Total of 30m fast walking / jogging fasted
10m eleptical before legs
30min fast walking / jogging before sleep


Meals and calories today will post soon
First time trying psyllium husk

 

[Dadbod1996]

Open to adjust food / calories / diet
@LevButlerov
Not feeling hungry with this amount though
And not something I plan on doing forever . Will be increasing calories slowly in the following weeks . Going for another 18+ hours fast tomorrow .

 

[LevButlerov]

Open to adjust food / calories / diet
@LevButlerov
Not feeling hungry with this amount though
And not something I plan on doing forever . Will be increasing calories slowly in the following weeks . Going for another 18+ hours fast tomorrow .

The issue with low calorie diets that aren't ketogenic is your body starts burning muscle for fuel and you gain weight due to your metabolism going down.

You're fasting 18 hours perfect but we need to increase fats protein in the refeed period.
Whats your budget like? can you do a steak, add it to the set like a large ribeye

@Dadbod1996 strong training day up that cardio

Only 9000 steps so far today
Will be going out soon for a good 30min fast paced walk to reach 15k steps
20h of fasting today

Leg day
Alot of squats with low weights to get back into it . Deadlifts 5x 3 reps , 6 6 6 and 8 all with 235 lbs
Eleptical high resistance 10m
Farmer carry
Calf exercises

Cardio
Total of 30m fast walking / jogging fasted
10m eleptical before legs
30min fast walking / jogging before sleep


Meals and calories today will post soon
First time trying psyllium husk

 

[Dadbod1996]

You're fasting 18 hours perfect but we need to increase fats protein in the refeed period.
Whats your budget like? can you do a steak, add it to the set like a large ribeye

No budget when It comes to my health .

The issue with low calorie diets that aren't ketogenic is your body starts burning muscle for fuel and you gain weight due to your metabolism going down

How much calories would you suggest ?
Doing low calories for 2-3 weeks would negatively impact my metabolism ? Appreciate the help !

 

[LevButlerov]

No budget when It comes to my health .

How much calories would you suggest ?
Doing low calories for 2-3 weeks would negatively impact my metabolism ? Appreciate the help !

@Dadbod1996 a lot of guys on tight budget so thats why I asked

To make things simple, I would start by cutting back on fruits, grains and carbs like potatoes yams/rice etc
add blueberries raspberries and steak
start by adding 12 oz rib eye in 2x6oz portions for the day, along with around 8oz or 200-250 grams of blueberries, keep everything else the same
one of the rib eyes right after training as post training meal

its best we modify your current regiment than build a new one, so you feel more comfortable.

 

[Dadbod1996]

To make things simple, I would start by cutting back on fruits, grains and carbs like potatoes yams/rice etc
add blueberries raspberries and steak
start by adding 12 oz rib eye in 2x6oz portions for the day, along with around 8oz or 200-250 grams of blueberries, keep everything else the same
one of the rib eyes right after training as post training meal

Thank you very much
Will jog to the grocery store tomorrow morning as my fasted cardio .
Not sure what kind of meat cuts they have but will be adding pics of whatever I get.
Could make it a routine of going to the grocery store and buying meat and blueberries every morning .

I have some watermelon left in my fridge that I need to finish ( or maybe give away to family) but from now on blueberries for fruits .

its best we modify your current regiment than build a new one, so you feel more comfortable.

This current diet regiment is only 3 days old so open to any modifications at all times to try and tune it up . From my understanding , you are basically suggesting to keep carbs low while increasing protein and fats and getting up to around 1750 calories a day .

Should be getting some supplements in the mail this week . Will post a picture . N2guard and cardazol will take another 2 weeks .

I’m pretty sure I’ve lost at least 5 pounds in the last 3 days ( water weight and what not ) .
Starting to feel and look alot less bloated .
Did an hour of fast paced walking yesterday night instead of a half hour . Also took my first shot of 200mg test blend .

Excited to see the changes the next 12 weeks will be bringing to my body .

 

[Dadbod1996]

walked to the grocery store this morning and loaded up on some meat .
No blueberries in stock there today .

Working right now , office work , from home
Trying to walk around while working instead of sitting down - very very hard for me to get 15k + steps daily . My 20 weeks average before the last 3 days is at 7000 steps .

What do you think about adding nutritional yeast to my diet @LevButlerov ?

Picture of nutrition facts and the steak attached

 

[LevButlerov]

Thank you very much
Will jog to the grocery store tomorrow morning as my fasted cardio .
Not sure what kind of meat cuts they have but will be adding pics of whatever I get.
Could make it a routine of going to the grocery store and buying meat and blueberries every morning .

I have some watermelon left in my fridge that I need to finish ( or maybe give away to family) but from now on blueberries for fruits .


This current diet regiment is only 3 days old so open to any modifications at all times to try and tune it up . From my understanding , you are basically suggesting to keep carbs low while increasing protein and fats and getting up to around 1750 calories a day .

Should be getting some supplements in the mail this week . Will post a picture . N2guard and cardazol will take another 2 weeks .

I’m pretty sure I’ve lost at least 5 pounds in the last 3 days ( water weight and what not ) .
Starting to feel and look alot less bloated .
Did an hour of fast paced walking yesterday night instead of a half hour . Also took my first shot of 200mg test blend .

Excited to see the changes the next 12 weeks will be bringing to my body .

@Dadbod1996 good start and smart moves on the buys
i would cut sweet fruits out if you can soon

lets get training updates going and cardio

walked to the grocery store this morning and loaded up on some meat .
No blueberries in stock there today .

Working right now , office work , from home
Trying to walk around while working instead of sitting down - very very hard for me to get 15k + steps daily . My 20 weeks average before the last 3 days is at 7000 steps .

What do you think about adding nutritional yeast to my diet @LevButlerov ?

Picture of nutrition facts and the steak attached

meat looks AWESOME real nice, you push that steak in and lets cut some bodyfat

nutritional yeast, no need, better add more probiotics and digestive enzymes, you on them now?
also psyllium husk a must

 

[Dadbod1996]

good start and smart moves on the buys
i would cut sweet fruits out if you can soon

Thank you thank you

Gave away my watermelon

Managed to find some blueberries and had 175g today

lets get training updates going and cardio

Not posting much about training because I’m still working out at home . Today is shoulder day . Will be doing some dumbbell shoulder presses , Arnold presses , lateral raises , front raises , shrugs , a lot of volume . Day 4 of my workout split . Tomorrow would be the last day which is arms .

Then 1 rest day and will be back at the actual gym on Thursday for my 2nd week of working out.
Was trying to figure out where I’m at before going back to the gym .

you push that steak in and lets cut some bodyfat

Legit had to push it in , so full right now . Never thought I’d ever be disgusted by a steak .
Had more calories and protein than I did the last 3 days while keeping carbs lower than before . Will attach some meal pictures and nutrients .

nutritional yeast, no need, better add more probiotics and digestive enzymes, you on them now?
also psyllium husk a must

Not on any probiotics or digestive enzymes . Can look into that . 2nd day on psyllium husk at 15g a day . Not sure what the exact benefits are . I read it helps a bit with blood pressure , cholesterol , and of course going to the washroom .
—
Did my 20 min of fasted cardio this morning
Waiting to digest a bit and then workout followed by an hour of fast paced walking to try and hit my 15k steps .

Yesterday was my first injection- in the thigh - no soreness or Pip.

 

[LevButlerov]

Thank you thank you

Gave away my watermelon

Managed to find some blueberries and had 175g today


Not posting much about training because I’m still working out at home . Today is shoulder day . Will be doing some dumbbell shoulder presses , Arnold presses , lateral raises , front raises , shrugs , a lot of volume . Day 4 of my workout split . Tomorrow would be the last day which is arms .

Then 1 rest day and will be back at the actual gym on Thursday for my 2nd week of working out.
Was trying to figure out where I’m at before going back to the gym .


Legit had to push it in , so full right now . Never thought I’d ever be disgusted by a steak .
Had more calories and protein than I did the last 3 days while keeping carbs lower than before . Will attach some meal pictures and nutrients .


Not on any probiotics or digestive enzymes . Can look into that . 2nd day on psyllium husk at 15g a day . Not sure what the exact benefits are . I read it helps a bit with blood pressure , cholesterol , and of course going to the washroom .
—
Did my 20 min of fasted cardio this morning
Waiting to digest a bit and then workout followed by an hour of fast paced walking to try and hit my 15k steps .

Yesterday was my first injection- in the thigh - no soreness or Pip.

@Dadbod1996 great to see you changing your life EVO family full support for you

training
on the training, you can share home training thats fine, reps and how many and a few training pics if you can.

diet
Diet, perfect you're making adjustments I like the new macros for sure,
can you add - avocado 1 per day and about 1/2 cup walnuts?

supps
probiotics
digestive enzymes
get them and start taking with meals
they help digestion and overall gut flora = better absorption of nutrients and better fat loss
look for 30 billion probiotics and basic digestive enzymes
psyllium will help you long term but make sure at least 2-3 cups of water every time

keep us updated

 

[RoySimpson]

Love me some steak!

 

[stevesmi]

i love fresh blueberries. they are really great for you

 

[Mobster]

Steaks look great

 

[Dadbod1996]

Love me some steak!

Steaks look great

i love fresh blueberries

More of that today , 16 hours into the fast and not hungry at all . Might extend it .

Cardio
Not sure what to do … I think I’ve developed some type of tendinitis due to the drastic change in activity. Didn’t manage to do much for my fasted cardio this morning . Intense pain on the top of my right foot whenever I take a step .
Planning on replacing walking with biking until it feels better . Will attempt to do 20m of biking before breaking my fast .
Anyone deal with something like this ? Any tips ?

supps
probiotics
digestive enzymes

ordered some . Will post pic when I get them.

can you add - avocado 1 per day and about 1/2 cup walnuts?

Will be buying walnuts tomorrow or tonight
Bought 10 avocados for the next couple days.


Some pictures of my gym setup attached
Back to the gym officially on Thursday

 

[stevesmi]

hey man so what i want you to do is LOW IMPACT cardio fasted. that will solve the tendinitis issue. i learend to do this years ago after my numerous injuries i got doing triathlons.
some LOW IMPACT cardio ideas

1. swimming
2. bicycling
3. HOT YOGA and HOT pilates

stay away from treadmills and jogging on hard surfaces. if you must jog then do BAREFOOT on GRASS. what i used to do is find a soccer field and jog around it that was very easy on my legs and lower impact. treadmills, pavement and sidewalks are BRUTAL on your hips down to your feet.

 

[ceo]

Bros be careful with tendonitis it can definitely come up

 

[ROIDDERS]

listen to steve's advice above, he is 100% right

 

[chesty]

Definitely lean on your diet really hard that is the best way to approach this

 

[Ulter]

I would decrease your eating window to 4 hours or 6 hours max

 

[e2]

much respect man I like your honesty in this log

 

[StevenDarwinMD]

APPROVED LOG

 

[2Thick]

food is looking better I like what I'm seeing

 

[Vadim Fedorov]

make sure you keep your food clean and whole

 

[Wootoom]

good job on the food I see nothing that's fake or refined that's going to make your body feel great

 

[JasonPriest]

add in some fruits and veggies as well those are important for fiber

 

[BodyMonster34]

bro nice you getting that red meat#!!

 

[Quadsweep]

buddy we're going to get you in the best shape of your life on this log I like your attitude already

 

[Dadbod1996]

Food
Fasted for 20 hours
Just had my first and last meal of the day . Decided today I’m eating only for an hour .

add in some fruits and veggies as well those are important for fiber

Will be adding in some veggies ( broccoli ? )
Not sure about fruits since a lot of sugar ?
Sticking to blueberries for now and open to any other recommendations .

I would decrease your eating window to 4 hours or 6 hours max

Will be doing a minimum of 20 hours from now on . Tomorrow will be 20+ hours .

Cardio

LOW IMPACT cardio fasted

Tried biking and fortunately no pain . Thank you .
Will be biking some more tonight . No more running unless on grass . First time with this kind of tendon pain and would like to avoid it happening again or worsening .
Limped back home last night after my cardio but managed to get 15008 steps !

Exercice

Today will be biceps and triceps after work. Following by biking .
Super excited about going back to the gym in 2 days and starting to log my workouts properly .
Here’s a glance of what I’ll be doing tonight .
It will consist of 3 exercices of 4 sets of biceps . 3 exercices of 4 sets of triceps . A lot of reps .

 

[Dadbod1996]

Loving this forum and The EVO family
Thank you everyone for all the support and tips ! Learnt a lot already!

 

[LevButlerov]

More of that today , 16 hours into the fast and not hungry at all . Might extend it .

Cardio
Not sure what to do … I think I’ve developed some type of tendinitis due to the drastic change in activity. Didn’t manage to do much for my fasted cardio this morning . Intense pain on the top of my right foot whenever I take a step .
Planning on replacing walking with biking until it feels better . Will attempt to do 20m of biking before breaking my fast .
Anyone deal with something like this ? Any tips ?

ordered some . Will post pic when I get them.

Will be buying walnuts tomorrow or tonight
Bought 10 avocados for the next couple days.


Some pictures of my gym setup attached
Back to the gym officially on Thursday

@Dadbod1996 as you can see @stevesmi suggested you need to go low impact
swimming is a good start if you can do it, or bicycling

but i would suggest you warm up your foot, literally sit there stretch and massage it and do full yoga moves to get the stretch going

hey man so what i want you to do is LOW IMPACT cardio fasted. that will solve the tendinitis issue. i learend to do this years ago after my numerous injuries i got doing triathlons.
some LOW IMPACT cardio ideas

1. swimming
2. bicycling
3. HOT YOGA and HOT pilates

stay away from treadmills and jogging on hard surfaces. if you must jog then do BAREFOOT on GRASS. what i used to do is find a soccer field and jog around it that was very easy on my legs and lower impact. treadmills, pavement and sidewalks are BRUTAL on your hips down to your feet.

 

[LevButlerov]

Food
Fasted for 20 hours
Just had my first and last meal of the day . Decided today I’m eating only for an hour .

Will be adding in some veggies ( broccoli ? )
Not sure about fruits since a lot of sugar ?
Sticking to blueberries for now and open to any other recommendations .

Will be doing a minimum of 20 hours from now on . Tomorrow will be 20+ hours .

Cardio

Tried biking and fortunately no pain . Thank you .
Will be biking some more tonight . No more running unless on grass . First time with this kind of tendon pain and would like to avoid it happening again or worsening .
Limped back home last night after my cardio but managed to get 15008 steps !

Exercice

Today will be biceps and triceps after work. Following by biking .
Super excited about going back to the gym in 2 days and starting to log my workouts properly .
Here’s a glance of what I’ll be doing tonight .
It will consist of 3 exercices of 4 sets of biceps . 3 exercices of 4 sets of triceps . A lot of reps .

@Dadbod1996 your food is looking better, yes add broccoli to start with some greens.
I would get blueberries and raspberries, stick to berries for now with meat.
Get more fatty meat, I would up the ribeye to 400grams double , replace chicken breast with more steak, cut carbs out more

Loving this forum and The EVO family
Thank you everyone for all the support and tips ! Learnt a lot already!

EVO family is your new home we will support and love you bro

 

[Dadbod1996]

but i would suggest you warm up your foot, literally sit there stretch and massage it and do full yoga moves to get the stretch going

Noted , will do this regularly until the pain fully subsides. A lot better today than yesterday . Did an hour of biking outdoors last night .

At the grocery store right now ,

your food is looking better, yes add broccoli to start with some greens.
I would get blueberries and raspberries, stick to berries for now with meat.
Get more fatty meat, I would up the ribeye to 400grams double , replace chicken breast with more steak, cut carbs out more

Grabbed some walnuts , broccoli and blueberries . Also grabbed some chicken thighs and chicken breast . 400g of steak will be very hard to do right now ( I can barely finish the 200g ) but I’ll work my way up to it .
Thinking today will be a repeat of yesterday food wise , maybe Add some canned tuna and of course the walnuts .

 

[Dadbod1996]

just got my supplements
Missing cardazol and n2guard
Anything else anyone recommends ?
Thank you

 

[Eddie Haskell]

Noted , will do this regularly until the pain fully subsides. A lot better today than yesterday . Did an hour of biking outdoors last night .

At the grocery store right now ,

Grabbed some walnuts , broccoli and blueberries . Also grabbed some chicken thighs and chicken breast . 400g of steak will be very hard to do right now ( I can barely finish the 200g ) but I’ll work my way up to it .
Thinking today will be a repeat of yesterday food wise , maybe Add some canned tuna and of course the walnuts .

@Dadbod1996 food looks good but lets start more meal prep
you know how to do meal prep correct?

check @Noah Wixx log he has good meal prep pics
https://www.evolutionary.org/forums...obolan-equipoise-tbol-contest-prep-log.97138/

and @BrightFuture regularly posts meal prep
https://www.evolutionary.org/forums/threads/my-testosterone-equipoise-winstrol-cycle-log.100270/

just got my supplements
Missing cardazol and n2guard
Anything else anyone recommends ?
Thank you

you pick up n2guard and cardazol yet?

 

[Noah Wixx]

Definitely check out the logs it will give u a ton of inspiration

 

[Dadbod1996]

food looks good but lets start more meal prep
you know how to do meal prep correct?

@Eddie Haskell appreciate the input Eddie , why would you recommend meal prepping compared to how I’m eating right now ? Basically cooking my meals the same day I eat them . I’m home 20+ hours a day so no time constraint there . Will look at the two logs mentioned and try to learn as much as I can .

you pick up n2guard and cardazol yet?

Have placed the order but not received yet . I’m from Canada so it might take a couple of days . Looking forward to it .


Food/fast

Fasted for 26 hours since yesterday . Ate for an hour and a half . Only one meal . The hardest part right now is building An appetite. Don’t think I’ve had this much meat in quite a while. Had to force it all down .
Going to fast for 18+ hours tomorrow .

Workout
rest day today . Did 20m of fasted biking this morning .

 

[Dadbod1996]

Food and macros

 

[Noah Wixx]

You save alot of time if you can prep and cuts down on cooking daily, unless you like it and it is healthy and can help u achieve the goals you got set for yourself.

I prep once a week and cook for 2 weeks out at a time and store it in my garage freezer so I can just grab and go or grab and heat.

 

[Eddie Haskell]

@Eddie Haskell appreciate the input Eddie , why would you recommend meal prepping compared to how I’m eating right now ? Basically cooking my meals the same day I eat them . I’m home 20+ hours a day so no time constraint there . Will look at the two logs mentioned and try to learn as much as I can .

Have placed the order but not received yet . I’m from Canada so it might take a couple of days . Looking forward to it .


Food/fast

Fasted for 26 hours since yesterday . Ate for an hour and a half . Only one meal . The hardest part right now is building An appetite. Don’t think I’ve had this much meat in quite a while. Had to force it all down .
Going to fast for 18+ hours tomorrow .

Workout
rest day today . Did 20m of fasted biking this morning .

meal prep means you eat clean and more organized, its what you should do for long term results @Dadbod1996

Food and macros

this is all day? just 88 grams of protein
you will lose muscle mass this way bro, you gotta up the protein asap
add some shakes and bars if you have to

 

[Dadbod1996]

this is all day? just 88 grams of protein
you will lose muscle mass this way bro, you gotta up the protein asap
add some shakes and bars if you have to

Yup only 96g of protein today . In an hour and 30 minutes . The reason I’m so limited with my food is I’m doing intermittent fasting and still getting used to it . Can’t imagine myself forcing more food down than I am right now. I do think my body will eventually get used to it and allow me to eat more in the short periods I allow myself to eat . I have some protein powder and protein bars on hand . Should I add a scoop of protein in my diet ?
How about dairy like cheese and yogourt ?

 

[ballin2504]

walked to the grocery store this morning and loaded up on some meat .
No blueberries in stock there today .

Working right now , office work , from home
Trying to walk around while working instead of sitting down - very very hard for me to get 15k + steps daily . My 20 weeks average before the last 3 days is at 7000 steps .

What do you think about adding nutritional yeast to my diet @LevButlerov ?

Picture of nutrition facts and the steak attached

Those look awesome

 

[Eddie Haskell]

Yup only 96g of protein today . In an hour and 30 minutes . The reason I’m so limited with my food is I’m doing intermittent fasting and still getting used to it . Can’t imagine myself forcing more food down than I am right now. I do think my body will eventually get used to it and allow me to eat more in the short periods I allow myself to eat . I have some protein powder and protein bars on hand . Should I add a scoop of protein in my diet ?
How about dairy like cheese and yogourt ?

@Dadbod1996 add 2 protein bars/day and 1 protein shake to start off, lets do it

 

[Dadbod1996]

Went to the gym this morning and wow does it feel good . Missed it a lot !
Lost a lot of my strength but it will come back soon enough

Workout
Back day
Wide grip Lat pull-down
1x 12 121lbs
1x8 165 lbs
1x6 187 lbs
1x5 209 lbs
1x4 209 lbs
Machine rows ( close grip )
1x 8 120 lbs
1x8 120 lbs
1x8 120 lbs
Machine lat pull downs ( reverse grip )
1x8 120 lbs
1x5 200 lbs
1x3 200 lbs
1x15 80 lbs
Deadlift
1x 6 135lbs
1x4 225 lbs
1x4 225 lbs
1x6 135 lbs

Followed by 20min cardio ( bike )

1 protein shake to start off

Will be adding one protein shake today

 

[Tiger Salman Khan]

Went to the gym this morning and wow does it feel good . Missed it a lot !
Lost a lot of my strength but it will come back soon enough

Workout
Back day
Wide grip Lat pull-down
1x 12 121lbs
1x8 165 lbs
1x6 187 lbs
1x5 209 lbs
1x4 209 lbs
Machine rows ( close grip )
1x 8 120 lbs
1x8 120 lbs
1x8 120 lbs
Machine lat pull downs ( reverse grip )
1x8 120 lbs
1x5 200 lbs
1x3 200 lbs
1x15 80 lbs
Deadlift
1x 6 135lbs
1x4 225 lbs
1x4 225 lbs
1x6 135 lbs

Followed by 20min cardio ( bike )


Will be adding one protein shake today

@Dadbod1996 good updates man.......

 

[Eddie Haskell]

Went to the gym this morning and wow does it feel good . Missed it a lot !
Lost a lot of my strength but it will come back soon enough

Workout
Back day
Wide grip Lat pull-down
1x 12 121lbs
1x8 165 lbs
1x6 187 lbs
1x5 209 lbs
1x4 209 lbs
Machine rows ( close grip )
1x 8 120 lbs
1x8 120 lbs
1x8 120 lbs
Machine lat pull downs ( reverse grip )
1x8 120 lbs
1x5 200 lbs
1x3 200 lbs
1x15 80 lbs
Deadlift
1x 6 135lbs
1x4 225 lbs
1x4 225 lbs
1x6 135 lbs

Followed by 20min cardio ( bike )


Will be adding one protein shake today

@Dadbod1996 good training day, stay with less sets 2-3 and more reps around 15 to get a good pump and sweat

 

[Dadbod1996]

Food
Read a lot of @stevesmi ‘s log about fasting.
Which resulted in me prolonging yesterday’s fast . Currently at 40 hours since my last meal. Will be breaking my fast soon .

Workout
Chest today , went to the gym 36 hours fasted
Incline bench press
1x 15 95 lbs
1x 15 95 lbs
1x10 135 lbs
1x 6 135 lbs
Peck deck ( machine fly )
1x 12 140 lbs
1x 7 180 lbs
1x 3 180 lbs
1x8 140 lbs
Chest press ( machine )
1x 18 60 lbs
1x 7 120 lbs
1x6 120 lbs
Followed by 20min cardio ( bike )

 

[Dadbod1996]

good training day, stay with less sets 2-3 and more reps around 15 to get a good pump and sweat

Noted , thank you ! Will increase reps in a bit under 2 weeks . Just want to get some strength back before focusing more on hypertrophy.

 

[Dadbod1996]

Food

Fasted for 41 hours , ate for 3 hours , fasting again now .
Had 2 servings of my protein powder today . Added pictures of macros and calories

 

[Dadbod1996]

.

 

[Npcclassicphysique champ]

Food

Fasted for 41 hours , ate for 3 hours , fasting again now .
Had 2 servings of my protein powder today . Added pictures of macros and calories

41 hour fast is perfect for you @Dadbod1996 make sure to add electrolytes

.

perfect eating time, add 1 avocado to this and more walnuts for the refeed times
you're really doing well

can you add AM fasting cardio?

 

[Dadbod1996]

perfect eating time, add 1 avocado to this and more walnuts for the refeed times
you're really doing well

can you add AM fasting cardio?

Thank you - appreciate it !
Had an avocado today ( 75g ) and some walnuts ( 50g )
Already doing fasted cardio - I go early in the morning to the gym ( the last 2 days and that’s the plan for the next months )
Do my workout and finish off with cardio .

 

[Dadbod1996]

41 hour fast is perfect for you @Dadbod1996 make sure to add electrolytes

You would recommend adding salt / potassium to my water ?

 

[Npcclassicphysique champ]

You would recommend adding salt / potassium to my water ?

@Dadbod1996 use an electrolyte mix easier, premade and mix with water, try to get no flavor no sugar
potassium, magnesium sodium mainly

Thank you - appreciate it !
Had an avocado today ( 75g ) and some walnuts ( 50g )
Already doing fasted cardio - I go early in the morning to the gym ( the last 2 days and that’s the plan for the next months )
Do my workout and finish off with cardio .

perfect, stay high on cardio to get the results

 

[stevesmi]

food looking great!

 

[Mobster]

41 hours is hardcore

 

[Mobster]

41 hours is hardcore

 

[stevesmi]

You would recommend adding salt / potassium to my water ?

get a pinch of cream of tartar (potassium) and a pinch of salt and add it to water that will help temporarily balance electrolytes
but remember when fasting its normal for electrolytes to be off. too many people don't realize this and want to fight their body on this. the more electrolytes you add the more your body will adjust anyway. its like a yin and yang effect.

also stay away from those electrolyte products you see sold, they are full of fillers and additives which disrupt your fast. and many contain hidden calories anyway.

 

[Austin316]

Fasting is a hardcore weapon that you can experiment with

 

[sambee38]

professional bodybuilders will do types of fasting it really does work

 

[BookerTNY]

1 of the things you can do towards the end of your fast is do some fasted cardio that will really Force the body to attack those fat stores and then you can break your fast after

 

[Arabian]

did you experience any diarrhea once you broke your fast?

 

[Dadbod1996]

did you experience any diarrhea once you broke your fast?

Not really . I did go to the washroom but it was normal .

 

[Zyglamail]

Nice job man if you keep this up you'll transform your body before you know it

 

[Shrine]

lots of good updates on this keep it up

 

[Masonic Bodybuilder]

When I fast, I just add a pinch of salt to one glass of water for the day. I know it helps with electrolytes, but it just helps me get through the fast better without food cravings as much.

 

[caligirl85]

you won't have a dadbod if you keep up with the fasting

 

[zedhed]

nothing better than fasted training you don't have anything getting in your way while you train just make sure you hydrate because it's easy to get dehydrated while fasting

 

[ballin2504]

Your foods looking good

 

[Dadbod1996]

26 hours fasted right now . Had a pinch of salt and a lot of water to help with hydration.
Had a very active day today working on renovations around the house .
Just finished 20min of cardio ( elliptical )
Rest day most probably today - might end up going to the gym for a leg day at night or keep it for tomorrow morning .

 

[Npcclassicphysique champ]

26 hours fasted right now . Had a pinch of salt and a lot of water to help with hydration.
Had a very active day today working on renovations around the house .
Just finished 20min of cardio ( elliptical )
Rest day most probably today - might end up going to the gym for a leg day at night or keep it for tomorrow morning .

you're at 26 hours, push to 36 hours you can do it, EVO fam support @Dadbod1996

 

[RoySimpson]

Keep this log coming!

 

[Dadbod1996]

you're at 26 hours, push to 36 hours you can do it, EVO fam support @Dadbod1996

Over 36 hours fasted right now , was about to make myself some food before reading your post will be heading for my morning cardio and leg day soon then come back home and break the fast

 

[Dadbod1996]

Over 36 hours fasted right now , was about to make myself some food before reading your post will be heading for my morning cardio and leg day soon then come back home and break the fast

Workout
Legs
Leg extension
1x12 80 lbs
1x11 170 lbs
1x10 180 lbs
1x7 190 lbs
Leg curl
1x10 100 lbs
1x6 170 lbs
1x8 170 lbs
1x6 170 lbs
Seated calf raises
5x failure 45 lbs

Doing my 20min cardio ( bike ) as I write this

Will be doing a few sets of deadlifts in the evening to complete the leg day

 

[Dadbod1996]

40 hour fast done .
Just had my food for the day and back to fasting

 

[Npcclassicphysique champ]

Over 36 hours fasted right now , was about to make myself some food before reading your post will be heading for my morning cardio and leg day soon then come back home and break the fast

Workout
Legs
Leg extension
1x12 80 lbs
1x11 170 lbs
1x10 180 lbs
1x7 190 lbs
Leg curl
1x10 100 lbs
1x6 170 lbs
1x8 170 lbs
1x6 170 lbs
Seated calf raises
5x failure 45 lbs

Doing my 20min cardio ( bike ) as I write this

Will be doing a few sets of deadlifts in the evening to complete the leg day

40 hour fast done .
Just had my food for the day and back to fasting

thats a great fasting day well done @Dadbod1996 lets do a full day of food tomorrow and start a fast day after again 40 hours

 

[Dadbod1996]

Went to the gym this morning - around 20 hours fasted
Workout
Shoulders
Barbell upright row
30 lbs 12 reps
60 lbs 12 reps
90 lbs 8 reps then 30 lbs 10 reps
Dumbbell shoulder press
45 lbs 8 reps
50 lbs 8 reps
60 lbs 4 reps
Smith machine shrugs
115 lbs 12 reps
205 lbs 12 reps
205 lbs 10 reps
205 lbs 9 reps
Rear delt machine
50 lbs 10 reps
80 lbs 10 reps
80 lbs 9 reps

Followed by 20min cardio ( bike )

Fasted for 26 hours
Fasting again now
Adding pictures of food and macros

 

[LevButlerov]

Went to the gym this morning - around 20 hours fasted
Workout
Shoulders
Barbell upright row
30 lbs 12 reps
60 lbs 12 reps
90 lbs 8 reps then 30 lbs 10 reps
Dumbbell shoulder press
45 lbs 8 reps
50 lbs 8 reps
60 lbs 4 reps
Smith machine shrugs
115 lbs 12 reps
205 lbs 12 reps
205 lbs 10 reps
205 lbs 9 reps
Rear delt machine
50 lbs 10 reps
80 lbs 10 reps
80 lbs 9 reps

Followed by 20min cardio ( bike )

Fasted for 26 hours
Fasting again now
Adding pictures of food and macros

@Dadbod1996 perfect you fasted again! smart bro doing this
on the diet, your macros on point BUT up the fats, add avocado or walnuts, fats gotta go up
and can you do 10 min warm up cardio please?

thanks for sharing and I like your meal pics, tight

 

[25homes]

Nice fast

 

[Dadbod1996]

perfect you fasted again! smart bro doing this
on the diet, your macros on point BUT up the fats, add avocado or walnuts, fats gotta go up
and can you do 10 min warm up cardio please?

Fasting is quite easy for me honestly . Feels great . Except when it comes to eating I get sleepy once I break the fast .

You would recommend 10m of cardio pre workout ? And 20min of cardio to end the workout ?

Usually would eat a bit more fats but today I honestly had to force feed myself . Eating this much in a short period of time is very hard when fasting .

 

[stevesmi]

Man nothing better than a fasted workout

 

[LevButlerov]

Fasting is quite easy for me honestly . Feels great . Except when it comes to eating I get sleepy once I break the fast .

You would recommend 10m of cardio pre workout ? And 20min of cardio to end the workout ?

Usually would eat a bit more fats but today I honestly had to force feed myself . Eating this much in a short period of time is very hard when fasting .

If easy do more fasting, lets try 72 hours but get powder electrolytes.

Yes 10min pre 20min post cardio, and if you have time 10 pre/30 post.

Try to eat fats you like, maybe fatty fish or nuts @Dadbod1996

 

[Mobster]

20 hours is great

 

[stevesmi]

Fasting is quite easy for me honestly . Feels great . Except when it comes to eating I get sleepy once I break the fast .

You would recommend 10m of cardio pre workout ? And 20min of cardio to end the workout ?

Usually would eat a bit more fats but today I honestly had to force feed myself . Eating this much in a short period of time is very hard when fasting .

your body is using up energy digesting food. that is the ironic thing about what we have been taught vs. reality.
just like how a cat goes hunting, then eats, then sleeps in that order. we have been taught and lied to by the supplement and food companies that you need food to function and its 1000% the opposite. the best writers, fortune 500 CEO's, chemists, athletes etc. do their best work while fasted. triathlets, swimmers, marathon runners do their races fasted. they don't chow down the morning of their race. they want 100% of their energy to be saved up for the event, not wasting it on digesting. in fact they want the opposite, they try and evacurate 2 or 3 times that morning to get every ounce of waste out of their body. thats why you see endurance athletes always with toilet paper in their trunks lol.

100% training fasted is the way to go UNLESS you are purely training for strength. then in that case filling up the muscles with glycogen will give you an advantage to use for strength so your muscles aren't flat. that is the ONLY instance where it makes no sense to train fasted

 

[Wootoom]

You are definitely learning about your body I love it

 

[Vadim Fedorov]

getting your body used to fasting will boost insulin sensitivity