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LevButlerov
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Fasting is perfect are you going to take pics of the cake and food for the EVO family?
@GDDY looking solid bro keep it coming!
Fasting is perfect are you going to take pics of the cake and food for the EVO family?
My to be mother in law got some pics I’ll post! I was too excited to eat to waste any time on pics
. We’re actually going a little non-traditional and not doing cake, but have a mini-dessert and ice cream bar. I also made them box up everybody else’s fillets they didn’t eat and brought them home, so I’ve got a couple meals worth of good steak now! I’ll be in class this morning until 1:30pm, and then getting dinner (bbq) for my dad’s birthday tonight. I’ve got protein shakes, 2 bars, and almonds packed for class. I got 30mins in on the treadmill and 15mins on the elliptical at 5:30 this morning before I had to leave for class. I’ll be back on the fast tomorrow once the family heads back out of town. Also plan to hit full body tomorrow, assuming I’m not able to get in the gym today.
LevButlerov
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Send the pics waiting on them lolMy to be mother in law got some pics I’ll post! I was too excited to eat to waste any time on pics
I’ll be in class this morning until 1:30pm, and then getting dinner (bbq) for my dad’s birthday tonight. I’ve got protein shakes, 2 bars, and almonds packed for class. I got 30mins in on the treadmill and 15mins on the elliptical at 5:30 this morning before I had to leave for class. I’ll be back on the fast tomorrow once the family heads back out of town. Also plan to hit full body tomorrow, assuming I’m not able to get in the gym today.
Send the pics waiting on them lol
Sorry to keep ya waiting, crazy busy day. Little bit lengthy of a log in the next post, but everything’s there
Monday Log
Today is the start of Week 13, and I’ll just be using what I’ve got until I’m out of Test. Looks to be maybe 2-3ish pins left. Today’s progress pics are attached.
The gym scale weighed me in at 185lbs (with shoes, shorts, t-shirt on) and home scale just over 177lbs with nothing on.
I’ve added some pictures of food porn from our wedding tasting below, it was all fantastic. Very excited about it.
4:30am: Wake up. Water and ACV
8am: First meal - 60g oats, 15g PBFit, half scoop of protein powder. Ratio yogurt and RX Bar.
9:15am: 2.5 scoops protein powder
10:30am: Ratio yogurt and cup of white rice
11:30am: 215g of filet mignon (left over from the tasting, and will eat the rest tomorrow
)
1pm: Last meal -Barbell protein bar
Today’s macros were 1,950 Cals, with 153g of carbs, 51g of fat, and 224g of protein.
2:45-4pm: Hit golf balls
5-6:30pm: Meetings
* 7:30pm: Gym - Chest
I felt like changing it up and going heavy with everything today. For chest, went with 4 sets of everything. The first set was 10-12 reps, and the last three were all 4-6 reps, or until failure if I couldn’t get 4 on the last set.
No cardio today in the gym today… was short on time, so I kept the weight moving and had minimal breaks with core super sets in the mix.
Vert peck deck: 160lbs for 10/190 for 6/200 for 6/200 for 6 with 3 second squeeze
- 200lbs is max on my machine unfortunately
Side dips: 4 sets of 45lbs
Incline bench: 125lbs for 12/165 for 6/195 for 6/225 for 1
Seated calf raises: 4 sets of 100lbs
Cable flys - low to high (weight by each side) 30lbs for 12/45 for 6/60 for 6/60 for 5
Body weight hanging leg raises: 4x10
Single arm cable Tricep extension: 4x12 for 20lbs
Vertical chest press: 125lbs for 12/155 for 6/180 for 6/205 for 4
Crunches: 4x10
Ab rollers: 4x10
Incline machine press (palms facing in towards each other at just outside shoulder width): 132lbs for 12/172 for 6/222 for 6/282 for 4
Dumbell lat raises: 10lb dumbells for 4x10
Laying scissor kicks: 4x25
I Should be at the gym tomorrow much earlier, hopefully before 6. Looking forward to some good treadmill and cardio time there. Pretty happy with the weight I pushed tonight. Haven’t seen some of those numbers in over a year.
Today is the start of Week 13, and I’ll just be using what I’ve got until I’m out of Test. Looks to be maybe 2-3ish pins left. Today’s progress pics are attached.
The gym scale weighed me in at 185lbs (with shoes, shorts, t-shirt on) and home scale just over 177lbs with nothing on.
I’ve added some pictures of food porn from our wedding tasting below, it was all fantastic. Very excited about it.
4:30am: Wake up. Water and ACV
8am: First meal - 60g oats, 15g PBFit, half scoop of protein powder. Ratio yogurt and RX Bar.
9:15am: 2.5 scoops protein powder
10:30am: Ratio yogurt and cup of white rice
11:30am: 215g of filet mignon (left over from the tasting, and will eat the rest tomorrow
) 1pm: Last meal -Barbell protein bar
Today’s macros were 1,950 Cals, with 153g of carbs, 51g of fat, and 224g of protein.
2:45-4pm: Hit golf balls
5-6:30pm: Meetings
* 7:30pm: Gym - Chest
I felt like changing it up and going heavy with everything today. For chest, went with 4 sets of everything. The first set was 10-12 reps, and the last three were all 4-6 reps, or until failure if I couldn’t get 4 on the last set.
No cardio today in the gym today… was short on time, so I kept the weight moving and had minimal breaks with core super sets in the mix.
Vert peck deck: 160lbs for 10/190 for 6/200 for 6/200 for 6 with 3 second squeeze
- 200lbs is max on my machine unfortunately
Side dips: 4 sets of 45lbs
Incline bench: 125lbs for 12/165 for 6/195 for 6/225 for 1
Seated calf raises: 4 sets of 100lbs
Cable flys - low to high (weight by each side) 30lbs for 12/45 for 6/60 for 6/60 for 5
Body weight hanging leg raises: 4x10
Single arm cable Tricep extension: 4x12 for 20lbs
Vertical chest press: 125lbs for 12/155 for 6/180 for 6/205 for 4
Crunches: 4x10
Ab rollers: 4x10
Incline machine press (palms facing in towards each other at just outside shoulder width): 132lbs for 12/172 for 6/222 for 6/282 for 4
Dumbell lat raises: 10lb dumbells for 4x10
Laying scissor kicks: 4x25
I Should be at the gym tomorrow much earlier, hopefully before 6. Looking forward to some good treadmill and cardio time there. Pretty happy with the weight I pushed tonight. Haven’t seen some of those numbers in over a year.
Attachments
Monday Log
Today is the start of Week 13, and I’ll just be using what I’ve got until I’m out of Test. Looks to be maybe 2-3ish pins left. Today’s progress pics are attached.
The gym scale weighed me in at 185lbs (with shoes, shorts, t-shirt on) and home scale just over 177lbs with nothing on.
I’ve added some pictures of food porn from our wedding tasting below, it was all fantastic. Very excited about it.
4:30am: Wake up. Water and ACV
8am: First meal - 60g oats, 15g PBFit, half scoop of protein powder. Ratio yogurt and RX Bar.
9:15am: 2.5 scoops protein powder
10:30am: Ratio yogurt and cup of white rice
11:30am: 215g of filet mignon (left over from the tasting, and will eat the rest tomorrow
1pm: Last meal -Barbell protein bar
Today’s macros were 1,950 Cals, with 153g of carbs, 51g of fat, and 224g of protein.
2:45-4pm: Hit golf balls
5-6:30pm: Meetings
* 7:30pm: Gym - Chest
I felt like changing it up and going heavy with everything today. For chest, went with 4 sets of everything. The first set was 10-12 reps, and the last three were all 4-6 reps, or until failure if I couldn’t get 4 on the last set.
No cardio today in the gym today… was short on time, so I kept the weight moving and had minimal breaks with core super sets in the mix.
Vert peck deck: 160lbs for 10/190 for 6/200 for 6/200 for 6 with 3 second squeeze
- 200lbs is max on my machine unfortunately
Side dips: 4 sets of 45lbs
Incline bench: 125lbs for 12/165 for 6/195 for 6/225 for 1
Seated calf raises: 4 sets of 100lbs
Cable flys - low to high (weight by each side) 30lbs for 12/45 for 6/60 for 6/60 for 5
Body weight hanging leg raises: 4x10
Single arm cable Tricep extension: 4x12 for 20lbs
Vertical chest press: 125lbs for 12/155 for 6/180 for 6/205 for 4
Crunches: 4x10
Ab rollers: 4x10
Incline machine press (palms facing in towards each other at just outside shoulder width): 132lbs for 12/172 for 6/222 for 6/282 for 4
Dumbell lat raises: 10lb dumbells for 4x10
Laying scissor kicks: 4x25
I Should be at the gym tomorrow much earlier, hopefully before 6. Looking forward to some good treadmill and cardio time there. Pretty happy with the weight I pushed tonight. Haven’t seen some of those numbers in over a year.
good pics look amazing bro @GDDY whats place is this so tasty?Food pics from tasting here… a few things were missing, a salad, a couple desert pieces, etc. but all was
i like the training but noticed no plank work?
any cardio work?
I live in the DFW area, and this was at the Fort Worth Club. No cardio yesterday, other than the core work I hit between sets. Was on a tight schedule yesterday. At the gym now though, and just finished up 40 mins on the treadmill. Moving in back workout now. Will have some planks added in too
Tuesday Log
6am: Wake up, water and ACV
9:30am: 65g of oats, half scoop of protein powder, 10g of PBFit. Ratio yogurt cup and barbells protein bar
11:15am: 225g of filet, 2 carb balance tortillas
2pm: 2.5 scoops protein shake with ground chai seeds and ratio yogurt cup
4-5pm: Hit golf balls
I decided to cut carbs lower today and ended up with about 1800 cals total. I’ve been trying to carb cycle whenever I go over or under, and I think it’s been doing good. Certainly feel good and seem to have more energy. Today’s macros were 127g of carbs, 48g of fat, and 215g of protein.
6pm:
* Gym - Back
Started with 40mins in incline treadmill
4x15/8/6/10: Lat pull down - Shoulder width W/MAG grip (120lbs/150/180/135)
3x20: Body weight calve raises
4x12/10/4/10: Isolated smith machine rows (65lbs/75/100/70)
4x10: Hanging leg raises (body weight)
3x10 W/3 sec squeeze: Reverse cable flys (15Kg each side for every set)
3x15: Straight arm cable pull downs (60kg/75/75)
4x10/6/5/10: Seated cable rows (135lbs/165/155/135)
3x15: Preacher curls (Machine combined weight - 56lbs/66/60)
- Finished with below circuit 3x…
Incline treadmill for 3 mins @ top incline and 2 speed
15 push ups
25 jumping jacks
30 second plank
Food’s prepped for tomorrow. Going to try and get that early cardio in, but the past two mornings I’ve slept so hard I slept through my alarms and the fiancé eventually woke me up, just much later than normal.
6am: Wake up, water and ACV
9:30am: 65g of oats, half scoop of protein powder, 10g of PBFit. Ratio yogurt cup and barbells protein bar
11:15am: 225g of filet, 2 carb balance tortillas
2pm: 2.5 scoops protein shake with ground chai seeds and ratio yogurt cup
4-5pm: Hit golf balls
I decided to cut carbs lower today and ended up with about 1800 cals total. I’ve been trying to carb cycle whenever I go over or under, and I think it’s been doing good. Certainly feel good and seem to have more energy. Today’s macros were 127g of carbs, 48g of fat, and 215g of protein.
6pm:
* Gym - Back
Started with 40mins in incline treadmill
4x15/8/6/10: Lat pull down - Shoulder width W/MAG grip (120lbs/150/180/135)
3x20: Body weight calve raises
4x12/10/4/10: Isolated smith machine rows (65lbs/75/100/70)
4x10: Hanging leg raises (body weight)
3x10 W/3 sec squeeze: Reverse cable flys (15Kg each side for every set)
3x15: Straight arm cable pull downs (60kg/75/75)
4x10/6/5/10: Seated cable rows (135lbs/165/155/135)
3x15: Preacher curls (Machine combined weight - 56lbs/66/60)
- Finished with below circuit 3x…
Incline treadmill for 3 mins @ top incline and 2 speed
15 push ups
25 jumping jacks
30 second plank
Food’s prepped for tomorrow. Going to try and get that early cardio in, but the past two mornings I’ve slept so hard I slept through my alarms and the fiancé eventually woke me up, just much later than normal.
Desert scenery?Food pics from tasting here… a few things were missing, a salad, a couple desert pieces, etc. but all was
That food my god looks amazing!Food pics from tasting here… a few things were missing, a salad, a couple desert pieces, etc. but all was
Wednesday Log
2:30am: Wake up. Water and ACV
8am: First Meal - 35g turkey sausage, 3 egg whites, 1 whole egg. Protein shake with 1.5 scoops protein, 2.5 egg whites, 95g of fat free vanilla yogurt
9:30am: 1 orange, 65g oats with .5 scoop protein powder
12pm: 40g beef rib meat in a spinach carb balance tortilla
1pm: Protein shake with 1.5 scoops protein, 2.5 egg whites, 95g of fat free vanilla yogurt
Didn’t get workout in today. Put a very long day in at work, and went home to prep/pack for going out of town tomorrow. Will be in the gym before leaving tomorrow though.
I did get about 10k steps in at least yesterday. So we at least had some movement.
2:30am: Wake up. Water and ACV
8am: First Meal - 35g turkey sausage, 3 egg whites, 1 whole egg. Protein shake with 1.5 scoops protein, 2.5 egg whites, 95g of fat free vanilla yogurt
9:30am: 1 orange, 65g oats with .5 scoop protein powder
12pm: 40g beef rib meat in a spinach carb balance tortilla
1pm: Protein shake with 1.5 scoops protein, 2.5 egg whites, 95g of fat free vanilla yogurt
Didn’t get workout in today. Put a very long day in at work, and went home to prep/pack for going out of town tomorrow. Will be in the gym before leaving tomorrow though.
I did get about 10k steps in at least yesterday. So we at least had some movement.
PCT Advice
Will be finishing my cycle in the next week or so. Any advice on moving forward? Should I just normal Perfect PCT, and then another cycle? Another option is mini pct and then self trt until next cycle. Thoughts on that and what that would look like dosage and time wise for both mini pct and self trt?
Will be finishing my cycle in the next week or so. Any advice on moving forward? Should I just normal Perfect PCT, and then another cycle? Another option is mini pct and then self trt until next cycle. Thoughts on that and what that would look like dosage and time wise for both mini pct and self trt?
@GDDY food is looking on point!Food pics from tasting here… a few things were missing, a salad, a couple desert pieces, etc. but all was
@GDDY man that food looks awesome. Made some nice meals.Food pics from tasting here… a few things were missing, a salad, a couple desert pieces, etc. but all was
LevButlerov
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@GDDY 930 you need to stop eating the orange, oats and protein are fine, if you need carbs add honey to it.
PCT, I would open out for 4 week mini-pct followed by self-TRT.
Like this layout, just wrote it for you.
Week 1-2
40mgs nolvadex/day
5 caps hcgenerate/day
20mgs cardarine gw/day
week 3-4
20mgs nolvadex/day
5 caps hcgenerate/day
10mgs cardarine gw/day
Week 5-onwards until next cycle
125mgs testosterone/week (about 1/2ml of 250mgs/ml test), split dose micro dose 2 shots per week
basically 1/4 ml of test 2x/week Mon/Thur
do you follow my layout?
We can cut the orange out. I can add a little honey to the oats and/or shakes easy.
Yep, that all makes sense! Very straightforward, and I like it. Thank you. That’d be Test E I’m assuming? How long would you say to run that trt until next cycle?
Thursday Log
5:30am: Wake up, Water and ACV
8am: 1 whole egg, 2 egg whites, 60g turkey sausage crumble, 50g turkey deli meat
9am: 2 scoops protein powder, 2 egg whites, 260g fat free vanilla yogurt
11:30am: Barbells protein bar, double scoop protein shake
* 12:30pm: Gym - full upper body before I go out of town for the weekend
- Started with 30 mins on incline treadmill
4x10: Vertical peck deck (160lbs/190/200/200)
3x15: Preacher Curls (56lbs/61/66)
3x10: Weighted Side dips (45lbs/50/50)
4x10/10/6/10: V-bar Tricep extension (55lbs/70/85/70)
3x10: Cable vert should raises (10lbs/7.5/7.5)
3x10: Hammer curls (35lbs/40/40)
4x15/10/8/6: Shoulder press (85lbs total/125/165/205, could only get 4 on the last set)
4x20: Body weight calve raises
3x10: Cross body cable Tricep extension (45/45/45)
3x12: Reverse cable flys (15/15/15)
I didn’t finish with any cardio today, I’m slacking, I know. Got a 4.5 hour drive ahead of me today and lost track of time until the fiancé text and asked when I was going to be done… oops. I’ll be staying pretty active over the weekend though, should get a lot of “active rest” in.
Supposed to be having homemade chicken fajitas tonight that the fiancés parents are cooking. I currently at about 1550 cals for the day. I’m feeling good rn, but may have some chicken and veggies depending on how hungry I am. I figure if I’m going to break my fast, chicken and veggies would be a good thing to do it with.
5:30am: Wake up, Water and ACV
8am: 1 whole egg, 2 egg whites, 60g turkey sausage crumble, 50g turkey deli meat
9am: 2 scoops protein powder, 2 egg whites, 260g fat free vanilla yogurt
11:30am: Barbells protein bar, double scoop protein shake
* 12:30pm: Gym - full upper body before I go out of town for the weekend
- Started with 30 mins on incline treadmill
4x10: Vertical peck deck (160lbs/190/200/200)
3x15: Preacher Curls (56lbs/61/66)
3x10: Weighted Side dips (45lbs/50/50)
4x10/10/6/10: V-bar Tricep extension (55lbs/70/85/70)
3x10: Cable vert should raises (10lbs/7.5/7.5)
3x10: Hammer curls (35lbs/40/40)
4x15/10/8/6: Shoulder press (85lbs total/125/165/205, could only get 4 on the last set)
4x20: Body weight calve raises
3x10: Cross body cable Tricep extension (45/45/45)
3x12: Reverse cable flys (15/15/15)
I didn’t finish with any cardio today, I’m slacking, I know. Got a 4.5 hour drive ahead of me today and lost track of time until the fiancé text and asked when I was going to be done… oops
. I’ll be staying pretty active over the weekend though, should get a lot of “active rest” in.Supposed to be having homemade chicken fajitas tonight that the fiancés parents are cooking. I currently at about 1550 cals for the day. I’m feeling good rn, but may have some chicken and veggies depending on how hungry I am. I figure if I’m going to break my fast, chicken and veggies would be a good thing to do it with.
LevButlerov
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@GDDY start the change on the food and update us please.
The testosterone yes enanthate, and 8 weeks is a good cruise self-trt. This will give you full 12 weeks off cycle.
@GDDY Wake up, Water, Yoga, Meditation and ACV.....this will be an even better morning routine man.....try it out........Thursday Log
5:30am: Wake up, Water and ACV
8am: 1 whole egg, 2 egg whites, 60g turkey sausage crumble, 50g turkey deli meat
9am: 2 scoops protein powder, 2 egg whites, 260g fat free vanilla yogurt
11:30am: Barbells protein bar, double scoop protein shake
* 12:30pm: Gym - full upper body before I go out of town for the weekend
- Started with 30 mins on incline treadmill
4x10: Vertical peck deck (160lbs/190/200/200)
3x15: Preacher Curls (56lbs/61/66)
3x10: Weighted Side dips (45lbs/50/50)
4x10/10/6/10: V-bar Tricep extension (55lbs/70/85/70)
3x10: Cable vert should raises (10lbs/7.5/7.5)
3x10: Hammer curls (35lbs/40/40)
4x15/10/8/6: Shoulder press (85lbs total/125/165/205, could only get 4 on the last set)
4x20: Body weight calve raises
3x10: Cross body cable Tricep extension (45/45/45)
3x12: Reverse cable flys (15/15/15)
I didn’t finish with any cardio today, I’m slacking, I know. Got a 4.5 hour drive ahead of me today and lost track of time until the fiancé text and asked when I was going to be done… oops
Supposed to be having homemade chicken fajitas tonight that the fiancés parents are cooking. I currently at about 1550 cals for the day. I’m feeling good rn, but may have some chicken and veggies depending on how hungry I am. I figure if I’m going to break my fast, chicken and veggies would be a good thing to do it with.
I’ve heard great things about yoga and morning meditation. I’m going to read up on some routines and start implementing this in. I’ve also heard the meditation is great for golf. Looking forward to this
Weekend update.
Hope everyone had a great weekend. Got back late yesterday from traveling for the fiancé’s bridal shower. Had a good weekend. Got about 5 miles of activity in both Friday and Saturday. I didn’t do much cal counting, there was a couple small cheat meals (fried chicken sandwich, small slice of cheesecake, cookie) but also had high protein in every meal (grilled chicken breasts, 97% lean hamburger patties w/no bun, several salads, shrimp and crab legs).
Today will be my last Pin, and I’ll post log, weight, and progress pic post workout tonight. I’ll be hitting chest as my main workout.
Hope everyone had a great weekend. Got back late yesterday from traveling for the fiancé’s bridal shower. Had a good weekend. Got about 5 miles of activity in both Friday and Saturday. I didn’t do much cal counting, there was a couple small cheat meals (fried chicken sandwich, small slice of cheesecake, cookie) but also had high protein in every meal (grilled chicken breasts, 97% lean hamburger patties w/no bun, several salads, shrimp and crab legs).
Today will be my last Pin, and I’ll post log, weight, and progress pic post workout tonight. I’ll be hitting chest as my main workout.
LevButlerov
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@GDDY welcome back to the EVO family.
last pin? we need to get your pics up for the closer and you dont have cheesecake or cookies pics? LOl
@GDDY welcome back to the EVO family.
Haha, I don’t! That’s on me. I can promise it was good though. Final pin log coming up now!
Monday Log and End of Cycle Progress Pics
Today was my last pin, and last day of this cycle. The scale has me at 187lbs with gym clothes on, so roughly 185lbs. Progress pics below. I’m pretty happy overall with the recomp. Definitely added some size, a lot of strength, and leaned out some. It may not be the wildest transformation ever, but it was a very modest cycle, and I think a lot of these gains are very sustainable. I expect to hold on to a lot of it through pct. Right now I plan to do a mini-PCT and go on TRT until next blast. Training to remain the same, but continue to focus on upping cardio and core training.
7:15am: Wake up (over slept, I was apparently exhausted from the weekend. Never even heard my alarm go off)
11am (First meal): 50g oats and half scoop protein powder
12:30pm: Double scoop protein shake
1:30pm: Protein shake
2:30pm: Chipotle steak and white rice (Pics below)
This was all I had for food today. I wanted a low cal day to reset and de-bloat after the weekend. I finished at about 1500 cals. 136g carbs, 136g protein, and 38g of fat.
*3:30pm: Gym - Chest
- Started with 40mins on incline treadmill
3x12: Vertical Peck Deck (170lbs/190/200)
4x10: Plate side dips (45lbs)
4x12/10/7/14: Incline Bench (135lbs/165/185/135)
3x10: Seated calve raises (100lbs/110/110)
4x12/8/7/10: vertical chest press (150lbs/180/200/170, could only get 8 full reps on last set)
3x15: Cable flys high to low (45lbs/45/45)
3x10: Single arm cable Tricep extension (45lbs/45/45)
3x10: Core cable twists “wood choppers” (45lbs)
3x10: Hanging leg raises
3x6: Incline with neutral grip (204lbs/224/254 for 5)
Didn’t finish with cardio at the gym, but went to my bi-weekly chiropractor appointment right after, and then went home and got a good walk/run in with the fiancé. It’s a beautiful day in DFW area and I had to get outside and enjoy it.
Thanks to everyone for all the help and support through this cycle. The Evo family is legit. Much much love.
My next post will have comparison pics from start of cycle to today for a quick and easy comparison.
Today was my last pin, and last day of this cycle. The scale has me at 187lbs with gym clothes on, so roughly 185lbs. Progress pics below. I’m pretty happy overall with the recomp. Definitely added some size, a lot of strength, and leaned out some. It may not be the wildest transformation ever, but it was a very modest cycle, and I think a lot of these gains are very sustainable. I expect to hold on to a lot of it through pct. Right now I plan to do a mini-PCT and go on TRT until next blast. Training to remain the same, but continue to focus on upping cardio and core training.
7:15am: Wake up (over slept, I was apparently exhausted from the weekend. Never even heard my alarm go off)
11am (First meal): 50g oats and half scoop protein powder
12:30pm: Double scoop protein shake
1:30pm: Protein shake
2:30pm: Chipotle steak and white rice (Pics below)
This was all I had for food today. I wanted a low cal day to reset and de-bloat after the weekend. I finished at about 1500 cals. 136g carbs, 136g protein, and 38g of fat.
*3:30pm: Gym - Chest
- Started with 40mins on incline treadmill
3x12: Vertical Peck Deck (170lbs/190/200)
4x10: Plate side dips (45lbs)
4x12/10/7/14: Incline Bench (135lbs/165/185/135)
3x10: Seated calve raises (100lbs/110/110)
4x12/8/7/10: vertical chest press (150lbs/180/200/170, could only get 8 full reps on last set)
3x15: Cable flys high to low (45lbs/45/45)
3x10: Single arm cable Tricep extension (45lbs/45/45)
3x10: Core cable twists “wood choppers” (45lbs)
3x10: Hanging leg raises
3x6: Incline with neutral grip (204lbs/224/254 for 5)
Didn’t finish with cardio at the gym, but went to my bi-weekly chiropractor appointment right after, and then went home and got a good walk/run in with the fiancé. It’s a beautiful day in DFW area and I had to get outside and enjoy it.
Thanks to everyone for all the help and support through this cycle. The Evo family is legit. Much much love.
My next post will have comparison pics from start of cycle to today for a quick and easy comparison.
Attachments
LevButlerov
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Very good progress @GDDY I noticed most size from the front and side but back is wider too, your arms look HUGE before and after. Truly a big gain for you, big EVO family support and LOVE!
Are you switching to self TRT now?
Yep, was actually going to order the test tonight, but that’s the plan. Mini-PCT, then go into trt. Essentially the same layout you gave, but I like to give about a 7-10 day period where I just run HCG, and then add in the Nolva and Card.
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You should be running HCGenerate in pct, did you get it? @GDDY
Really noticeable improvements brother
13lbs is awesome
Yep, started that yesterday
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perfect stack
mini pct
Homemade fajitas sound really good. As long as they're not cooked in bad oils.
Good job on this update.
I like the different foods, you're eating, you're keeping it fun.
I like the different foods, you're eating, you're keeping it fun.
Bro, you look and really good. Very tight.
Thanks guys, good input. I add lemons to almost 100% of my water whenever at restaurants or out and about. I’ll grab a few to keep at the house and mix in during the mornings too.
I’m running HCGenrate for my test booster through my PCT. It’s never steered me wrong.
I think I am going to have a slight change up in diet/training. I’m going to keep macros and training the same for chest on Monday and back on Tuesday, but on Wednesday drop the protein by about 5% and up the carbs by about 5%, and only do cardio and maybe a light weight training session, then back to higher protein and lower carbs and legs Thursday and arms Friday. I think this will give my body a good recharge day during the week while still having some active rest.
Test for trt has been ordered. I can continue to update here through my PCT, but will most likely stick to weekly updates with summarized logs. Anyone that’s been following knows my routine by now
I’m running HCGenrate for my test booster through my PCT. It’s never steered me wrong.
I think I am going to have a slight change up in diet/training. I’m going to keep macros and training the same for chest on Monday and back on Tuesday, but on Wednesday drop the protein by about 5% and up the carbs by about 5%, and only do cardio and maybe a light weight training session, then back to higher protein and lower carbs and legs Thursday and arms Friday. I think this will give my body a good recharge day during the week while still having some active rest.
Test for trt has been ordered. I can continue to update here through my PCT, but will most likely stick to weekly updates with summarized logs. Anyone that’s been following knows my routine by now
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Lemons are good, but on the higher carbs/protein on leg days you need high carbs high protein for sure.Thanks guys, good input. I add lemons to almost 100% of my water whenever at restaurants or out and about. I’ll grab a few to keep at the house and mix in during the mornings too.
I’m running HCGenrate for my test booster through my PCT. It’s never steered me wrong.
I think I am going to have a slight change up in diet/training. I’m going to keep macros and training the same for chest on Monday and back on Tuesday, but on Wednesday drop the protein by about 5% and up the carbs by about 5%, and only do cardio and maybe a light weight training session, then back to higher protein and lower carbs and legs Thursday and arms Friday. I think this will give my body a good recharge day during the week while still having some active rest.
Test for trt has been ordered. I can continue to update here through my PCT, but will most likely stick to weekly updates with summarized logs. Anyone that’s been following knows my routine by now
Waiting to see how your PCT is going. @GDDY
Found out the Ole lady picked up a lemon on the last grocery run. It’s the little things, but a win is a win
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From the thumb I thought it was a bottle of Vodka LOL! opened and it was apple cider lol
Nothing like some vodka and water first thing in the morning to get the day going
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I was a drinker in the past LOLNothing like some vodka and water first thing in the morning to get the day going
got scared for a second.
@GDDY great progress man. Love to see these
For whatever reason my Nolva is taking a while to get in. I have Clomid on hand. I’m 7 days out from my last pin and was going to start the 40mgs of Nolva today, but it’s still not in yet. What dosage would you recommend for Clomid as a substitute.
Also fyi, I’ve been on 5 tabs of HCGenerate every day since last pin. Things are tracking good so far.
I ordered through Naps using Zelle. I typically order through DS, but the Zelle option seemed convenient. Is there anyone I could reach out to here to make sure everything on my end is good with Naps? The order on Naps says it’s still processing, just want to make sure I’ve done everything correct on my end.
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@GDDY you can start hcgenerate and clomid, how much clomid you have?
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Post up the pic you want to use please.
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I dont think I ever used zelle I suggest you use BtC if you want proper payment options. You should put in support ticket with Napsgear and see, and @jasonhill800 is their rep here.
50 tabs of 20mg Clomid I believe, I’ll have to double check, but it’s a new box.
Yea, BTC is what I typically do, I should’ve stuck to what works. I’ll put a ticket in though, thanks for the help!
This will be an upgrade for the pfp. I took this Saturday post upper body work and cardio. Certainly an improvement
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I actually just checked my Clomid and I have 50 tabs/50mg each
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You can start slow 25mgs ed split dose 12.5mgs/12.5mgs.
Perfect. Run this for the full 4 weeks? Or drop to 12.5mgs ED after the first two weeks?
Hey bro,
Please send me your order details in pm. I'll provide you the recent status of your order.
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@GDDY 1 week 25mgs ed, 1 week 12.5mgs ed, 1 week 12.5mgs ed, 1 week 6.25mgs ed, progressive drop.
Word. I’ll start the 25mgs tonight.
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Careful with the clomid it makes you emotional. Split the hcgenerate 3-2 caps ed, so 3am 2pm.
Will do, thankfully only running it 4 weeks before trt. And yep, that’s exactly what I’ve been doing with the hcgenerate
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Remember week 1 is hard with clomid so is week 2. @GDDY
but please dont stop training nutrition updates, get them back up.
Quick update:
PCT is going well. I’ve lost some weight, but am leaning out. I was at 177lbs on the scale today, but strength hasn’t gone down any.
Diet: I’ve been trying to add in 2-3 minimum salads and leafy greens a week. I’ve also been eating 2000 cals a day, with about 35% carbs, 20% fat, and 45% protein. I usually up the carbs to about 40% two-three times a week just depending on what my body feels like it needs. I’ve been sticking to a 5 hour eating window. For me the 5 hour window is much better than the 4. That one extra hour really helps reduce the bloating and indigestion, and I just feel better all around. Also trying to incorporate fish at least one meal a week. Other than that food has stayed about the same.
Workouts: I’ve been using Wednesday and Sunday as either rest days, or only getting in cardio. So my weekly routine is Chest on Monday, Back on Tuesday, rest on Wednesday, Legs on Thursday, Arms on Friday, and Saturday is a freebie of listening to my body and working whatever feels healthy. I’ve also been sticking to a minimum 30 mins of cardio (usually incline treadmill) before workout, and have been adding in some form of cardio/core between sets. Something like 25 jumping jacks, 15 crunches, 30 second planks, 20 push ups, etc. I took a couple post workout pics today and attached them. Hope everyone’s been doing good and staying safe!
PCT is going well. I’ve lost some weight, but am leaning out. I was at 177lbs on the scale today, but strength hasn’t gone down any.
Diet: I’ve been trying to add in 2-3 minimum salads and leafy greens a week. I’ve also been eating 2000 cals a day, with about 35% carbs, 20% fat, and 45% protein. I usually up the carbs to about 40% two-three times a week just depending on what my body feels like it needs. I’ve been sticking to a 5 hour eating window. For me the 5 hour window is much better than the 4. That one extra hour really helps reduce the bloating and indigestion, and I just feel better all around. Also trying to incorporate fish at least one meal a week. Other than that food has stayed about the same.
Workouts: I’ve been using Wednesday and Sunday as either rest days, or only getting in cardio. So my weekly routine is Chest on Monday, Back on Tuesday, rest on Wednesday, Legs on Thursday, Arms on Friday, and Saturday is a freebie of listening to my body and working whatever feels healthy. I’ve also been sticking to a minimum 30 mins of cardio (usually incline treadmill) before workout, and have been adding in some form of cardio/core between sets. Something like 25 jumping jacks, 15 crunches, 30 second planks, 20 push ups, etc. I took a couple post workout pics today and attached them. Hope everyone’s been doing good and staying safe!
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Forgot to add a pic of last salad I had and yesterdays bbq chicken for lunch. I’ll be having fish and salad tonight and will post as well.
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PCT is going well so far, you're looking a bit flat in the pics but still lean.
can you post pics of your daily supps Please? @GDDY
I like this bbq looks clean
Here’s a little story time and shoutout…
A huge shoutout to the man Ricky V Rock and N2BM. I’m sure most everyone here is familiar with and has used his stuff, but if for some reason you haven’t, you should. Not only are all of the products I’ve gotten from them top tier, the customer service is fantastic as well. I placed an order a couple of weeks ago for a bottle of N2Guard and HCGenerate. I already had some, but he was offering a special at the time that would include another free Sup with the order. A day or two later Ricky called me and told me that he had canceled my order because the free Sups being offered weren’t available anymore. He was very apologetic and I was just happy that he called to explain to me what had happened, and in my mind had already done more than most. He also gave me his phone number and email and said to reach out if I ever needed anything. He then proceeded to say that to make it up and not being able to follow through with the offer he advertised, that if I still wanted the HCGen and N2, to place the order, and he would include a free bottle of Cardazol and Ostazol. Well, I got the order in today, and he even threw in an extra bottle of Cardazol. I don’t know that I’ve ever had customer service this premier from any company, in any industry. Ricky V Rock is as good as his Supps and I can’t recommend them enough.
A huge shoutout to the man Ricky V Rock and N2BM. I’m sure most everyone here is familiar with and has used his stuff, but if for some reason you haven’t, you should. Not only are all of the products I’ve gotten from them top tier, the customer service is fantastic as well. I placed an order a couple of weeks ago for a bottle of N2Guard and HCGenerate. I already had some, but he was offering a special at the time that would include another free Sup with the order. A day or two later Ricky called me and told me that he had canceled my order because the free Sups being offered weren’t available anymore. He was very apologetic and I was just happy that he called to explain to me what had happened, and in my mind had already done more than most. He also gave me his phone number and email and said to reach out if I ever needed anything. He then proceeded to say that to make it up and not being able to follow through with the offer he advertised, that if I still wanted the HCGen and N2, to place the order, and he would include a free bottle of Cardazol and Ostazol. Well, I got the order in today, and he even threw in an extra bottle of Cardazol. I don’t know that I’ve ever had customer service this premier from any company, in any industry. Ricky V Rock is as good as his Supps and I can’t recommend them enough.
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@GDDY I really like your strategy, I add some salad to just about everything, I make sure it's organic and it's fresh and I buy a new head of salad twice a week. You can always add some apple cider vinegar and make it taste great
PCT is going well so far, you're looking a bit flat in the pics but still lean.
can you post pics of your daily supps Please? @GDDY
I like this bbq looks clean
Here’s the supps I’m currently taking, and general timeframe I take them. My Cardarine has been extremely slow being delivered, and is supposed to be here Monday.
Cardarine (once delivered Monday): 20mgs a day split 10mgs when I wake up and 10mgs as soon as I get to the gym. I’ll do that for two weeks, and then drop to 10mgs a day split the same.
Apple Cider Vinegar and a squeeze of lemon in 20oz of water, first thing in the AM.
Kre-Alkalyn: 1500mgs about 30 mins before workout and 1500mgs immediately after workout.
ZMA: Because the N2Gaurd has some in it already, I take only 1 cap right before bed. So about 3.5mg of B6, 30mg of calcium, 150mg of Magnesium, and 10mgs of Zinc.
Omega-3 and Krill oil: 1 pill right before bed. Has 1000mg of Krill Oil and 230mg of total omega 3
Pre-workout: Ultra Pump Fuel (Caffeine Free) - 1 scoop about 30 mins before work out
N2Guard: 7 daily - 2 when I wake up in the AM/3 around noon after I eat/2 before bed
HCGenerate: 5 daily - 3 When I wake up in the AM/2 mid day around 1-2pm
Cardazol: 3-4 on workout days - 2 about 30 mins before getting to the gym/1 as soon as I get to gym/1 mid workout if needed
Protein Powder: Typically 2-3 scoops a day - I switch brands up just to try and avoid repetitiveness. I always just look for any good ISO.
Fiber: I typically add in a tablespoon or two to my protein powder/oats/etc.
I also have the Ostazol that Ricky V sent me, would you recommend adding that in rn? I’ve never taken it before.
I also added a pic of dinner tonight there at the end of the salmon, shrimp, and some salad
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@GDDY Bro, good job on this. You doing a lot of core work. Jumping jacks, we used to do those all the time when I was a military. They not easy. They pump you up Good.
Thanks bro. Yea they do. They get the blood flowing and heart pumping good.
@GDDY bro in those days they used to gas us to to point where we couldn't walk. remember one dude passed out and rush to hospital and die. he had to do 1000 jumping jacks as punishment lolz
Holly hell… poor bro was probably wishing he would’ve died
that’s wild, that’s the typa sht that built strong ass men though. Physically and mentally
N2bm is known for taking care of people and being a stand up company with gteat people behind it! They've looked out for me on many occasions and i am also foreger grateful for them.
@GDDY bros salad is good. you should add some chicken or beef to salads. go good together.
Make sure you post them pictures of your salads and other Foods. You're eating, that's important to know.
@GDDY EVO brotherhood loves this update.
Excellent job of the planks and push-ups and the crunches as well are really hardcore. Those are great ways to build up your conditioning.
@GDDY bro yeah i once watched one of my boys from Austin get his head blown off on accident. he was playing with grenade. yes it made me strong. that why i drink hooch and bang lot lizards to self medicateHolly hell… poor bro was probably wishing he would’ve died
@GDDY i'm glad you like n2bm we all do.
great updates man. you are a true iron champion.
a major part of the EVO family
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This is a good stack for supps, I like itHere’s the supps I’m currently taking, and general timeframe I take them. My Cardarine has been extremely slow being delivered, and is supposed to be here Monday.
Cardarine (once delivered Monday): 20mgs a day split 10mgs when I wake up and 10mgs as soon as I get to the gym. I’ll do that for two weeks, and then drop to 10mgs a day split the same.
Apple Cider Vinegar and a squeeze of lemon in 20oz of water, first thing in the AM.
Kre-Alkalyn: 1500mgs about 30 mins before workout and 1500mgs immediately after workout.
ZMA: Because the N2Gaurd has some in it already, I take only 1 cap right before bed. So about 3.5mg of B6, 30mg of calcium, 150mg of Magnesium, and 10mgs of Zinc.
Omega-3 and Krill oil: 1 pill right before bed. Has 1000mg of Krill Oil and 230mg of total omega 3
Pre-workout: Ultra Pump Fuel (Caffeine Free) - 1 scoop about 30 mins before work out
N2Guard: 7 daily - 2 when I wake up in the AM/3 around noon after I eat/2 before bed
HCGenerate: 5 daily - 3 When I wake up in the AM/2 mid day around 1-2pm
Cardazol: 3-4 on workout days - 2 about 30 mins before getting to the gym/1 as soon as I get to gym/1 mid workout if needed
Protein Powder: Typically 2-3 scoops a day - I switch brands up just to try and avoid repetitiveness. I always just look for any good ISO.
Fiber: I typically add in a tablespoon or two to my protein powder/oats/etc.
I also have the Ostazol that Ricky V sent me, would you recommend adding that in rn? I’ve never taken it before.
I also added a pic of dinner tonight there at the end of the salmon, shrimp, and some salad
@GDDYAdd the ostazol 1 cap with each meal, should help recovery a bit.
@GDDY Five-hour window is very solid. That still puts you at a 19 hour fast.
Good to hear that you're listening to your body but you're also pushing your body at the same time. This is some solid training. I like the different exercises you're doing.
@GDDY nice update man. Looks like it’s all going as planned.
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