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Approved Log Likwid 2024-2025 Diet and Cycle Log

Masonic Bodybuilder said:
You will definitely feel it since you have been training machines only. Front squats are no joke either. Love them.
Click to expand...
DBs are usually fine, but barbell for legs has been rough, ever since my surgery I haven't really touched barbells for leg or pull days just from fear of injury.

That's why I do hyperextensions instead of RDLs
 
Likwid said:
12/12

Training
Rest day
Feeling pretty good despite the added daily volume

Diet
The lower dose glp1 seems to have helped

M1: half a bagel with cream cheese, 2 eggs, quarter avocado + shake
S1: Protein bar
M2: sweet potatoes, flank steak, cottage cheese
S2: protein bar
S3: cottage cheese, string cheese, handful of almonds
M3: whole grain biscuit with turkey sausage and cheese

2104Cal/188P/148C/81F
Click to expand...
Solid meals! Making me hungry!
 
Glad to see you're getting control over your sleeping issues.
Had no idea. It was Friday The 13th. Wow, I had to look at my calendar.
 
Yes, most people will do very well on more vegetables.

They've got a lot of good nutrients in them.
 
Just be careful with the onion and garlic.
Sometimes those can be difficult on the gut.
 
One of the things I love about your log is that you have some good modesty

You're not some ego Maniac bodybuilder. I like that.
 
I'm glad the blood work is looking good so far.
Some things are off, but that's pretty standard for A steroid user.
 
One of the good things that you can do is donate blood.

That will go a long way to cleaning up some of the blood work numbers.
 
Scrambled eggs, steak and cheese looks like a good option.
Definitely some nice protein and it tastes great.
 
Likwid said:
We don't but I really wish we did! We get the Kirkland Original jerkey, the macros aren't perfect but they're good for my overall day.
Click to expand...

I use it on occasion but the sodium is so high
 
12/16

Pinned 40mg test c

Diet
2113CAL/ 228P/ 116C/ 75F
M1: half a bagel with cream cheese
S1: shake
M2: chicken taco salad w some baby spinach (grilled chicken, lettuce, baby spinach, cheese, taco sauce)
S2: Donut
S3: protein bar
M3: hamburger, spinach and cheese stuffed mushrooms, kimchi
S4: shake

Training
Full deload week
Push
Low incline press 2x12@95#
Machine shoulder press 2x12@55#
Pec deck 2x15@70#
Lat raises 2x12@15#
Overhead Tricep extension 2x15@20#
Tricep bias pushups 1x6
 
Likwid said:
12/16

Pinned 40mg test c

Diet
2113CAL/ 228P/ 116C/ 75F
M1: half a bagel with cream cheese
S1: shake
M2: chicken taco salad w some baby spinach (grilled chicken, lettuce, baby spinach, cheese, taco sauce)
S2: Donut
S3: protein bar
M3: hamburger, spinach and cheese stuffed mushrooms, kimchi
S4: shake

Training
Full deload week
Push
Low incline press 2x12@95#
Machine shoulder press 2x12@55#
Pec deck 2x15@70#
Lat raises 2x12@15#
Overhead Tricep extension 2x15@20#
Tricep bias pushups 1x6
Click to expand...
Can we replace the donut with protein bar? :)
 
Likwid said:
12/14


Diet
2226CAL/195P/134C/92F
Hit some diet fatigue and just wanted some things I really love, so I balanced that with some other stuff to try to balance the day

M1: scrambled eggs, steak, cheese, 0.5 avocado + shake
S1: raw carrots, apple fritter ( :-D)
M2:
S2: protein bar
M3: Korean BBQ beef, sweet potato, kale
S3: beef jerky



Training
Today was really rough, I normally do machines, the free weights killed me plus it feels like the nerve in my back/rib was starting to act up so I had to be a little more cautious

Front squat 3x15@75# (sheesh. First time squatting since surgery)
45° back hyperextension 3x20@25#
DB step ups 3x10@30#
Seated leg curl (slow) 3x8@85#
Leg press toe press 3x20@298#
Cable crunch 3x20@50#
Click to expand...
@Likwid solid work bro!
 
Likwid said:
12/17

Diet
1862CAL/ 194P/ 71C/ 80F
M1: 2 eggs, cheese, tortilla
S1: shake
M2:
S2: protein bar
M3: hamburger, spinach and cheese stuffed mushrooms
S3: shake, protein/granola bar

Training
Full deload week
Rest day
Click to expand...
@Likwid good updates.......keep going.........
 
Likwid said:
Yah, they were posted here. The E2 took forever

https://www.evolutionary.org/forums/threads/likwid-2024-2025-diet-and-cycle-log.102254/post-1657567
Click to expand...
my apologies I did see that, just missed the e2 discussion now I recall
your estrogen not too high

lets not go over 0.25mgs arimidex/week to start
you dont want to crash e2, you just want to moderate aromatase activity

how are you feeling? how is your training?
Likwid said:
Nothing else worth noting, if there's a specific number I can grab it. I get a lot of tests done at the same time. Progresterone and prolactin are normal. Expecting E2 to be the same, I don't convert a lot to E2.

No SHBG tested, going to test that on cycle anyway.

Lipids
View attachment 65568

Liver function
View attachment 65569

Higher hemoglobin and hematocrit, but my hematocrit has been high since started TRT, but yes, I need to drink more water.
View attachment 65570
Click to expand...
 
Eddie Haskell said:
my apologies I did see that, just missed the e2 discussion now I recall
your estrogen not too high

lets not go over 0.25mgs arimidex/week to start
you dont want to crash e2, you just want to moderate aromatase activity

how are you feeling? how is your training?
Click to expand...
I usually just took 0.5mg once a week and it brought me closer to 20-30. Is there a good advantage to splitting that into twice a week? Happy to do it, just need to cut the tiny pills even farther lol

This is my full deload week, I've got some twinges in my back and left sciatica so today I'm doing stretching.
 
Likwid said:
I usually just took 0.5mg once a week and it brought me closer to 20-30. Is there a good advantage to splitting that into twice a week? Happy to do it, just need to cut the tiny pills even farther lol

This is my full deload week, I've got some twinges in my back and left sciatica so today I'm doing stretching.
Click to expand...
I would split the tabs, so you geta steady drop in aromatase activity not crater.

You do yoga for back? Infrared lamp?
 
Likwid said:
12/18

Pinned 60mg test c
Took 0.25mg adex

Diet
2267CAL/ 187P/ 108C/ 110F
M1: bacon @ avocado omelette from First Watch with some fresh fruit
M2: slice of pizza (holiday party, yay)
S2: protein bar
S3: shake
M3: tuna wrap with baby spinach
S4: shake

Training
Full deload week
Active recovery, stretching
Click to expand...
protein can go up a bit, can you add a protein bar?
 
Likwid said:
12/19
Getting some good rest and recovery reset in this week.

Diet
2062CAL/ 196P/ 113C/ 84F
M1: 2 eggs, cheese, half an avocado
M2: shake
S1: protein bar
S2: protein bar
M3: leftover pizza, apple, shake


Training
Full deload week
Rest
Click to expand...
deload is good but pizza not great :)
can you add a bone broth scoop to your diet?
 
12/20

Pinned 100mg test c
Don't want to waste a bottle so I pinned 100mg today and will finish the bottle later Saturday then start Monday.

Weight 195.2
Last weight before starting cycle

Diet
2113CAL/ 201P/ 90C/ 105F
M1: 2 eggs, cheese, half an avocado, chopped steak
S1: shake
M2: taco and guacamole
S2: shake

Wasn't super hungry today, was a nice lazy day


Training
Full deload week
Rest
 
Likwid said:
12/20

Pinned 100mg test c
Don't want to waste a bottle so I pinned 100mg today and will finish the bottle later Saturday then start Monday.

Weight 195.2
Last weight before starting cycle

Diet
2113CAL/ 201P/ 90C/ 105F
M1: 2 eggs, cheese, half an avocado, chopped steak
S1: shake
M2: taco and guacamole
S2: shake

Wasn't super hungry today, was a nice lazy day


Training
Full deload week
Rest
Click to expand...
Even no hunger you keep protein in check :) clean deload
 
Likwid said:
12/21


Diet
2591CAL/ 204P/ 164C/ 121F
M1: 2 eggs, cheese, chopped steak, 0.25 avocado mash
S1: shake
M2: chopped steak wrap, apple
S2: protein bar
M3: taco salad
S3: protein bar, banana

Training
Full deload week
Rest + snowball fight
Click to expand...
@Likwid deload you not training at all? and lol snowball fight is cardio :D
 
LevButlerov said:
@Likwid deload you not training at all? and lol snowball fight is cardio :D
Click to expand...
We all came down with something, I thought it was just my normal back issues but the soreness seems to be related to the fact we're all sick.

I'm glad it wasn't back issues, but I was taking it easy to be ultra safe before I realized it was one of those germs.
 
Likwid said:
We all came down with something, I thought it was just my normal back issues but the soreness seems to be related to the fact we're all sick.

I'm glad it wasn't back issues, but I was taking it easy to be ultra safe before I realized it was one of those germs.
Click to expand...
you taking vitamins? n2guard? vitamin D, C? elderberry? if not start asap and up the dose high to recover @Likwid
 
Likwid said:
12/22
Pinned 0.5mg glp1


Diet
1931CAL/ 211P/ 151C/ 47F
M1: bagel + cream cheese
S1: shake
M2: 2 tacos
S2: chicken, strawberries, apple
M3: steak and cheese roll
S3: shake


Training
Rest
Click to expand...

Likwid said:
Low on fat, gonna try to add some walnuts before I stop eating for the day
Click to expand...
For sure add some walnuts, can you do some avocado or no go?
 
12/23
Pinned 220mg test c (yay an extra 0.1ml)

Diet
Mondays are usually tough since I pin glp1 on Sunday... But got through it
2111CAL/ 217P/ 97C/ 88F
M1: sausage eggwich, 0.5 avocado and toast
S1: banana
S2: shake, protein bar
M2: taco salad w/guacamole, shake
S3: shake, walnuts



Training
Full body, RPE ~7-8 for first couple weeks

First time doing a full body program, honestly, the idea of not having a leg day is just :chefskiss:

Rowing warmup
Cross body lat pull around 3x10@30#
Low incline DB bench 3x8@40#
Hip adduction 3x10@160#
Leg press (quad bias) 3x8@348
Cable face pull [email protected]#
Cable crunch [email protected]#
 
20241220_082839.webp


Cycle start
 
Likwid said:
12/23
Pinned 220mg test c (yay an extra 0.1ml)

Diet
Mondays are usually tough since I pin glp1 on Sunday... But got through it
2111CAL/ 217P/ 97C/ 88F
M1: sausage eggwich, 0.5 avocado and toast
S1: banana
S2: shake, protein bar
M2: taco salad w/guacamole, shake
S3: shake, walnuts



Training
Full body, RPE ~7-8 for first couple weeks

First time doing a full body program, honestly, the idea of not having a leg day is just :chefskiss:

Rowing warmup
Cross body lat pull around 3x10@30#
Low incline DB bench 3x8@40#
Hip adduction 3x10@160#
Leg press (quad bias) 3x8@348
Cable face pull [email protected]#
Cable crunch [email protected]#
Click to expand...
@Likwid today nice intake, any chance to swap banana for blueberries? or other berries like raspberries?

rest seems clean

and training lots of volume for the calories :D and you can do full body and a leg day MAX IT
 
LevButlerov said:
@Likwid today nice intake, any chance to swap banana for blueberries? or other berries like raspberries?

rest seems clean

and training lots of volume for the calories :D and you can do full body and a leg day MAX IT
Click to expand...
I had run out of berries :) got more yesterday. I do love bananas though.
LevButlerov said:
@Likwid WOW! you lost a lot of weight!, your abs even coming out thats how tight you are, shoulders and arms look good strong, chest coming up, you're really making progress congratulations :D EVO family support for you
Click to expand...
Cheers mate, thank you.

I think right now chest is lacking the most and could use the extra focus but otherwise just improve everything through the next 12 weeks
 
Likwid said:
I had run out of berries :) got more yesterday. I do love bananas though.

Cheers mate, thank you.

I think right now chest is lacking the most and could use the extra focus but otherwise just improve everything through the next 12 weeks
Click to expand...
@Likwid I think the chest can grow for sure but its not hard, lets do incline and flat and decline bench with higher reps and slow squeeze :D
 
12/24

Rough day getting all the fat but that probably because breakfast was "too big" for me.

Diet
2315CAL/ 203P/ 189C/ 77F
M1: protein pancake, turkey sausage, avocado toast
S1: shake
M2: yogurt with berries, meal replacement bar
M3: burrito, shake, walnuts


Training
Rest day (gonna be 2 in a row since my gym wasn't open today and won't be open tomorrow)
 
Likwid said:
12/24

Rough day getting all the fat but that probably because breakfast was "too big" for me.

Diet
2315CAL/ 203P/ 189C/ 77F
M1: protein pancake, turkey sausage, avocado toast
S1: shake
M2: yogurt with berries, meal replacement bar
M3: burrito, shake, walnuts


Training
Rest day (gonna be 2 in a row since my gym wasn't open today and won't be open tomorrow)
Click to expand...
Likwid said:
It's a lot drier than I thought it would be :(

Wife prefers the turkey kind
Click to expand...
Yea turkey sausage is dry, I had some post thanksgiving breakfast, it was weak lol :)

@RoidRage69 i much rather have that food I saw your lady posted the other day, you’re a great cook :)

RoidRage69 said:
I need to try some turkey sausage.
Click to expand...
 
LevButlerov said:
@Likwid WOW! you lost a lot of weight!, your abs even coming out thats how tight you are, shoulders and arms look good strong, chest coming up, you're really making progress congratulations :D EVO family support for you
Click to expand...
This. 100-percent
 
Bone broth is easy to make.
All you need is bones and a Crock-Pot and some water/broth.
let it simmer for 24-36 hours then remove the bones.
 
I still think you have room to improve your diet, man.

Keep working on it and keep cleaning it up.
 
Try a homemade pizza.
Especially if you insist on trying a slice or 2.
 
Fasting will do a great job of really tightening up the skin.
That's a direction that you can go.
 
Man amazing job, losing all that weight.

That's what we like to see. Keep it up.
 
Likwid said:
Right now I'm focused on this recomp or mini bulk, if I can come out of this cycle sub 15% bodyfat but put on some size I'll be a happy camper.
Click to expand...
Recomp is better, I wouldn't mini bulk now. Recomp and getting down to 10% should be on the table :D
 
Likwid said:
You're right, but also got my own mental status I'm also going to not be upset if I gain good size but go up just a bit on bf

But you're right!
Click to expand...
You have my and EVO family support no matter what you choose :D I just thought you were looking to get super peeled
but we can do both with a recomp as well.
 
12/25 Merry Christmas and Happy Chanukah EVO family!
Pinned 220mg test c
Pinned 0.5mg glp1
0.25mg adex
0.25mg cabergoline

Diet
2528CAL/ 218P/ 142C/ 109F
M1: bacon, egg, avocado, and potato bowl (ran out of sweet potatoes)
S1: yogurt parfait
S2: shake, protein bar
M2: chicken, bacon, avocado wrap
S3: protein bar
S4: shake


Training
Rest day (gym closed)
 
Likwid said:
I want to get bigger and more definition, but if I had to pick I'd take size and then cut later.
Click to expand...

Likwid said:
12/25 Merry Christmas and Happy Chanukah EVO family!
Pinned 220mg test c
Pinned 0.5mg glp1
0.25mg adex
0.25mg cabergoline

Diet
2528CAL/ 218P/ 142C/ 109F
M1: bacon, egg, avocado, and potato bowl (ran out of sweet potatoes)
S1: yogurt parfait
S2: shake, protein bar
M2: chicken, bacon, avocado wrap
S3: protein bar
S4: shake


Training
Rest day (gym closed)
Click to expand...
@Likwid thats possible to pack on size with recomp :D
to do it, lets get protein up to 250 grams, can we start there?
 
Likwid said:
I can certainly try, I'm fighting to get over 200 lol, I'll work on getting it higher
Click to expand...
lets fight hard, first step up the protein :D
 
12/26

Added a shake at the end of the day to get to my 250. :)


Diet
2625CAL/ 262P/ 139C/ 105F
M1: bacon, taco meat, egg, avocado, and potato bowl (ran out of sweet potatoes)
S1: apple, shake
M2: cheeseburger
S2: yogurt, berries, some granola
S3: shake
S4: shake

Training
Full body, RPE ~7-8 for first couple weeks

Treadmill warmup
Seated shoulder press 3x10@35#
Paused Romanian deadlift 2x8@115# (RPE is intentionally lower)
Chest supported row (long length partials for last set) 3x8@70#
Hammer preacher curl 3x10@25#
Cuffed behind the back lat raises 3x10@15#
Overhead Tricep extension (bar) [email protected]
 
Likwid said:
12/26

Added a shake at the end of the day to get to my 250. :)


Diet
2625CAL/ 262P/ 139C/ 105F
M1: bacon, taco meat, egg, avocado, and potato bowl (ran out of sweet potatoes)
S1: apple, shake
M2: cheeseburger
S2: yogurt, berries, some granola
S3: shake
S4: shake

Training
Full body, RPE ~7-8 for first couple weeks

Treadmill warmup
Seated shoulder press 3x10@35#
Paused Romanian deadlift 2x8@115# (RPE is intentionally lower)
Chest supported row (long length partials for last set) 3x8@70#
Hammer preacher curl 3x10@25#
Cuffed behind the back lat raises 3x10@15#
Overhead Tricep extension (bar) [email protected]
Click to expand...
If you do shakes solo they will convert to glucose too fast :D add some fats to them, think walnuts almonds
 
Likwid said:
I can add some walnuts.

Question though, wouldn't the fats still present in my stomach thanks to the glp1 mitigate some of that?
Click to expand...
you're not adding a lot of fats so its ok to add a little to the shake on the side, a few walnuts 1-2 nothing big or even a few almonds just to have a better mix @Likwid
 
Likwid said:
12/26

Added a shake at the end of the day to get to my 250. :)


Diet
2625CAL/ 262P/ 139C/ 105F
M1: bacon, taco meat, egg, avocado, and potato bowl (ran out of sweet potatoes)
S1: apple, shake
M2: cheeseburger
S2: yogurt, berries, some granola
S3: shake
S4: shake

Training
Full body, RPE ~7-8 for first couple weeks

Treadmill warmup
Seated shoulder press 3x10@35#
Paused Romanian deadlift 2x8@115# (RPE is intentionally lower)
Chest supported row (long length partials for last set) 3x8@70#
Hammer preacher curl 3x10@25#
Cuffed behind the back lat raises 3x10@15#
Overhead Tricep extension (bar) [email protected]
Click to expand...
@Likwid amazing work bro........
 
12/27

Everyone in the house is sick, upped my vitamin c, added some orange juice!

Had a craving for chipotle so got the cleanest high protein meal I could think of :)

Diet
2780CAL/ 263P/ 111C/ 124F
M1: bacon, egg, avocado, and berries + shake
M2: chipotle (steak and brisket bowl with beans, cheese, and sour cream)
S1: shake + almonds
M3: small burrito, orange juice


Training
Full body, RPE ~7-8 for first couple weeks

Bike warmup
Leg curl 2x8@115#
Front squat 1x4@115 , 1x6@105 , 1x8@95
Pec deck 3x10@95#
Neutral grip lat pulldown (long length partials on last set) 2x12@120
Calf press on leg press (static stretch on last set) 3x10@298
Reverse pec deck (dropset) 2x5@175#
 
Likwid said:
12/27

Everyone in the house is sick, upped my vitamin c, added some orange juice!

Had a craving for chipotle so got the cleanest high protein meal I could think of :)

Diet
2780CAL/ 263P/ 111C/ 124F
M1: bacon, egg, avocado, and berries + shake
M2: chipotle (steak and brisket bowl with beans, cheese, and sour cream)
S1: shake + almonds
M3: small burrito, orange juice


Training
Full body, RPE ~7-8 for first couple weeks

Bike warmup
Leg curl 2x8@115#
Front squat 1x4@115 , 1x6@105 , 1x8@95
Pec deck 3x10@95#
Neutral grip lat pulldown (long length partials on last set) 2x12@120
Calf press on leg press (static stretch on last set) 3x10@298
Reverse pec deck (dropset) 2x5@175#
Click to expand...
@Likwid you can just take more vitamin C or eat an organ, try not to drink orange juice without the actual orange :D

macros are good today, any way to swap the almonds for walnuts or fish oil?
training nicely done full body
 
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