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LevButlerov
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Post break fast pics please
just broke it with a can of tuna, 200g of yoghurt and 37g of blueberriesPost break fast pics please
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LevButlerov
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You look much dryer and leaner than in your other pics, and I'm not worried about light I can clearly tell you got leaner post fast. @lukeobz80
Perfect shape is dialed in now
23 april 2025
diet
photo
training
(feeling drained and not wanting to be at the gym at all. low carb taking a toll, genuinely hating diet and training atm) so incredibly weak today, going to keep it low volume and low weights, ease back into training after the weekend and ease into keto. after i get to a good leanness/i have my shoot i want to go back to eating carbs like normal and just maintain. )
pull-ups
body weight x 10
bodyweight x 6
close grip cable rows
40kg x 10
65kg x 10
80kg x 4
lat pulldown
50kg x 10 normal tempo not slowed like i usually do
80kg x 5
plate loaded high rows
1pps x 10
2pps x 10
3pps x 5
back extensions rope
10kg x 20
15kg x 10
20kg x 10
20kg x 6
csrdio
1hr bike ride. no pic.
body is hating the extreme deficit and low carbs. probably going to have a carb fuelled cheat day on the weekend even though it’ll stunt the progress and kick me out of ketosis. genuinely can’t imagine doing this for an extended period of time. makes life and training shit. feel like i’ve lost so much muscle on this cut.
diet
photo
training
(feeling drained and not wanting to be at the gym at all. low carb taking a toll, genuinely hating diet and training atm) so incredibly weak today, going to keep it low volume and low weights, ease back into training after the weekend and ease into keto. after i get to a good leanness/i have my shoot i want to go back to eating carbs like normal and just maintain. )
pull-ups
body weight x 10
bodyweight x 6
close grip cable rows
40kg x 10
65kg x 10
80kg x 4
lat pulldown
50kg x 10 normal tempo not slowed like i usually do
80kg x 5
plate loaded high rows
1pps x 10
2pps x 10
3pps x 5
back extensions rope
10kg x 20
15kg x 10
20kg x 10
20kg x 6
csrdio
1hr bike ride. no pic.
body is hating the extreme deficit and low carbs. probably going to have a carb fuelled cheat day on the weekend even though it’ll stunt the progress and kick me out of ketosis. genuinely can’t imagine doing this for an extended period of time. makes life and training shit. feel like i’ve lost so much muscle on this cut.
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just recalculated my maintenance cals
apparently my maintenance is around 3000-3300 cals instead of 2500.
i did a bodyscN last week before i went camping and out of the 5kg of muscle that i gained last bulk on the “fake gear” i’ve lost 3.7kg of it.
have i been in too much of a deficit this entire time and now while im at a keto diet of 1800 cals will i be losing a lot of muscle?
my body genuinely can’t go on for long on this low carb and extreme deficit.
if my maintenance is 3k then im on a 1200 cal deficit which sounds crazy.
i included what i put in to the cal tracker. i work out to failure 5-6 times a week most weeks so i could even put it to the higher intensity tab which would make maintenance 3300
what do you guys think ?
apparently my maintenance is around 3000-3300 cals instead of 2500.
i did a bodyscN last week before i went camping and out of the 5kg of muscle that i gained last bulk on the “fake gear” i’ve lost 3.7kg of it.
have i been in too much of a deficit this entire time and now while im at a keto diet of 1800 cals will i be losing a lot of muscle?
my body genuinely can’t go on for long on this low carb and extreme deficit.
if my maintenance is 3k then im on a 1200 cal deficit which sounds crazy.
i included what i put in to the cal tracker. i work out to failure 5-6 times a week most weeks so i could even put it to the higher intensity tab which would make maintenance 3300
what do you guys think ?
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Imagine if it was easy, everyone would be ripped yeah?
I said it before this next goal going from 15% to 10% is the worst of it all, nothing you have done till now will come remotely close.
Regarding your diet, wtf ?
That's not keto, i don't know what it is but it's not keto.
Add 100g carbs back in that should take you to 2200 right?
Forget keto for now.
Your trying to do to many things at once and now it's all extra rushed because of this photo shoot.
I said it before this next goal going from 15% to 10% is the worst of it all, nothing you have done till now will come remotely close.
Regarding your diet, wtf ?
That's not keto, i don't know what it is but it's not keto.
Add 100g carbs back in that should take you to 2200 right?
Forget keto for now.
Your trying to do to many things at once and now it's all extra rushed because of this photo shoot.
shit sesh today.
diet
photos
training
no energy today long work day and diet drained me just easing back into training same as yesterday trying to pump it out quick
bulgarian split squats
bodyweight x 10 per warm up
hack squat ass to grass
1pps x 10
2pps x 10
3pps x 10
leg extensions
20kg x 20
45kg x 20
rdls smith machine
1pps x 10 slow paused
2pps x 8
laying leg curls
30kg x 6
20kg x 9
headache and feeling sick. doing cardio now
cardio
bike 1 hour
looking leaner. starting my 36hr fast tonight after i eat, breaking it on saturday. depending how i feel ill either have a maintenance (2500-3000cal) carb refeed day or just stick it out until next week.
diet
photos
training
no energy today long work day and diet drained me just easing back into training same as yesterday trying to pump it out quick
bulgarian split squats
bodyweight x 10 per warm up
hack squat ass to grass
1pps x 10
2pps x 10
3pps x 10
leg extensions
20kg x 20
45kg x 20
rdls smith machine
1pps x 10 slow paused
2pps x 8
laying leg curls
30kg x 6
20kg x 9
headache and feeling sick. doing cardio now
cardio
bike 1 hour
looking leaner. starting my 36hr fast tonight after i eat, breaking it on saturday. depending how i feel ill either have a maintenance (2500-3000cal) carb refeed day or just stick it out until next week.
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LevButlerov
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Use the bodyfat BMR measurement, your resting BMR likely around 2500-2700 max. @lukeobz80
Low carbs are harder to train on, you should start cutting training and concentrating on cardio to lean out.
LevButlerov
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You're tired because you have a horrible diet. High protein but low carbs and low fats, you need to pick 1 option, either moderate carbs or moderate fats with high protein. You cant mix high protein with no other fuel and train hard, wont work. @lukeobz80
You're not in keto so you're not burning fat for energy.
only the last few days i’ve had 70g fats. i was on 50g carb 100fat the rest of the week so far.
what do you suggest i start doing?
on my fast right now, just woke up and weighed in at 86.80.
stomach is definitely getting tighter.
should i increase my fats and focus on getting that higher?
i don’t want to lose muscle
@LevButlerov what can i do to fix this or should i stick it out for the last week and then reverse diet back to maintenance. obviously im losing body fat but probably losing muscle mass aswell.
do i continue fasting today? do i have a refeee carb day after fast? what do i do
do i continue fasting today? do i have a refeee carb day after fast? what do i do
LevButlerov
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I would do a refeed day in your situation @lukeobz80 over the weekend, clean one.
After that, go into a fast 48 hours fasting and clean up your system. Go to ketogenic diet for 2 weeks after and we can figure it out after.
okay so continue my fast for today, clean refeed on sat when i break fast (300-400g carbs, 60-100g fats????) and then another 48hr fast lasting till tuesday. how would i change my diet to a ketogenic diet for the last week or two (currently on 150g protein, 50g, 100g fat)
shoot date is 3rd of may or they might push it back a week, they’re waiting to confirm as they want more people to fly the photographer out
LevButlerov
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@lukeobz80 on a clean refeed go low fat, as low fat as possible. You're looking at high protein high carbs that day.
@Luke you are a true champion. love to hear when guys do some fasting. 20+ hours of fasting has 100+ benefits that people do not even realize
25hrs in at the moment. going good. cheers brother
@lukeobz80 bro nice training. yo lookin sweet! love this working and legs looking on point!
@lukeobz80 Bros, sometimes on those bad sessions, you can get the best results.
Not every day, going to be a great workout.
@lukeobz80 Fantastic job on this update, the leg training and the cardio looks to be on point.
@lukeobz80 having shit sessions is more often then not lol! Way to push through!
@lukeobz80 Very impressive. Work on this. You look fantastic. I do agree that you look leaner, so keep it going.
@lukeobz80 A nice updates, brother. Keep up the good work. We like to see the improvements.
@lukeobz80 awesome leg training man! Keep it up
LevButlerov
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I think what we had planned is what you should do, low carbs and high cardio and refeed before the shoot. Fasting as well. @lukeobz80
28/4/25
diet
photos
training
single leg DB bulgarian split squat
body weight x 10
20kg x 10
35kg x 10
45kg x 8 + 10 bodyweight
45kg x 6 + 10 bodyweight
single leg standing hamstring curl
5kg x 20 (5 reps 5 sec hold till 20 reps)
10kg x 20 same as before
15kg x 10 normal reps
20kg x 4
bb rdls
bar x 15
60kg x 10
60kg x 15
leg extensions
20kg x 20 (same tempo as hamstring curls)
40kg x 15 (same)
70kg x 10
90kg x 4 dropped to 20kg x 20 same
cardio
hour bike in ohotos (cals burnt might be off seems a bit high)
diet
photos
training
single leg DB bulgarian split squat
body weight x 10
20kg x 10
35kg x 10
45kg x 8 + 10 bodyweight
45kg x 6 + 10 bodyweight
single leg standing hamstring curl
5kg x 20 (5 reps 5 sec hold till 20 reps)
10kg x 20 same as before
15kg x 10 normal reps
20kg x 4
bb rdls
bar x 15
60kg x 10
60kg x 15
leg extensions
20kg x 20 (same tempo as hamstring curls)
40kg x 15 (same)
70kg x 10
90kg x 4 dropped to 20kg x 20 same
cardio
hour bike in ohotos (cals burnt might be off seems a bit high)
Attachments
@lukeobz80 Nice update man....share diet and training pics also.........
Agreed
will take food and training pics and upload them in tonight’s log
Congrats on another successful fast.
Macros are much better but still off if trying to get into ketosis
30g carbs, 100g protein 140g fats
Macadamias are a great tool to help up the fats with little carbs
okay i’ll aim for those macros tonight
LevButlerov
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im going to aim to eat only fruit for my carbs.
which fruits should i go for? any in particular? thinking a banana and something else maybe or instead of the banana should i just go for a bunch of berries
At 30g you can't have fruit unfortunately, a bit of Avo some Macadamias and a few small portions of veg or salad and your already at 30g
what veggies should i stick with then?
Cauliflower cabbage zuchini broccoli all the non starchy vegs etc. I prefer salad stuff myself lettuce cucumber tomatoes olives avo etc
29/4/25
diet
photos
training
standing watson flat press
1pps x 10
2pps x 10
3pps x 10
2pps x 6 pulse reps
1pps x 10 pulse reps
incline seated watson press
37.5kg x 15
54kg x 9
54kg x 7
36.5kg x 10
incline smith bench
60kg x 10
60kg x 10
dips
+20 x 4 + 5 bodyweight
+10 x 6 + 2 bodyweight
bodyweight x 8
cuffed lateral raise
2.5kg x 20
5kg x 15
5kg x 10
fly watson machine
5kg x 20
15kg x 10
15kg x 8
5kg x 12
cardio
pic
tried to get close to the macros. will do better tomorrow.
diet
photos
training
standing watson flat press
1pps x 10
2pps x 10
3pps x 10
2pps x 6 pulse reps
1pps x 10 pulse reps
incline seated watson press
37.5kg x 15
54kg x 9
54kg x 7
36.5kg x 10
incline smith bench
60kg x 10
60kg x 10
dips
+20 x 4 + 5 bodyweight
+10 x 6 + 2 bodyweight
bodyweight x 8
cuffed lateral raise
2.5kg x 20
5kg x 15
5kg x 10
fly watson machine
5kg x 20
15kg x 10
15kg x 8
5kg x 12
cardio
pic
tried to get close to the macros. will do better tomorrow.
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LevButlerov
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You will not get lean with starvation calories. You should be doing keto and start with fasting, we told you about this.
If you try just 2 cans of tuna thats going to crash your metabolic rate not giving you actual results. @lukeobz80
did you not look at myfitnesspal photos? i took 3 cans of tuna to work, then was advised to stick closer to 100g of protein until keto works, so i only ate 2 of the 3 cans in the photo
i still hit 1800 cals and all my other macros like everyone suggested before
i didnt just eat 2 cans of tuna??
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LevButlerov
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Nope they didnt load for me, now they loaded.
This is perfect, I take back what I said, perfect macros for ketogenic. You'll lean out doing this. @lukeobz80
@Luke EVO family loves your updates. you are looking like you are ready to be in a big fight!
@lukeobz80 Bro, you a true champion. I like the tuna. I catch fresh tuna sometimes on the tanker.
@lukeobz80 bros nice one on this. looking really good. keep up the good work!
I'd have cropped them so we can see more of you and less of the surroundings
i can zoom in when i film them if you’d like. will try it out tonight when i do my ab and cardio rest day
@lukeobz80 Great job on this man. Gotta give you a lot of credit. You are the man.
@lukeobz80 You are representing the EVO family proudly.
nice job downing a couple tuna cans. thats good protein
Great job Luke perfect macros
So Wed today, tomorrow thurs the same and a fast on Friday yeah?
Anyway I think carry this on till you fast, after the fast maybe 1 day more of this then up to 2000 odd calories
Something like 30g carbs 120g protein and 155 fats
How are you adjusting to Keto?
Energy lvls?
Satiety?
yeah plan was same cals for tomorrow, fast thurs night - sat morning
then i was going to ask if i should clean refeed on saturday after breaking fast or not.
low carbs/keto was rough last week but im a lot more energised this week so far. haven’t really had an issue. maybe im just excited seeing results and bearing through it. either way i haven’t been hungry or craving anything in particular. energy is good, feeling good.
what’s your opinion on the refeed? i dont feel like i particularly NEED it, but i would like it. was going to plan a BBQ with my mates for saturday if i have a refeed, probably steaks, chicken, mash potato or something like that
have no issue upping to 2000 cals if that’s what you think is best. have 18 days until my shoot so whatever yous think is best is what i’ll do. definitely happy with how i look now but i know i could lean down even more and im willing to stick the 1800 out until then so i get tighter. still have love handles a bit so id love to lose them and get v lines
@lukeobz80 you won't go wrong with this. i like the updates.
Nooooo, takes days to get back into ketosis. After you fast , eat keto again.
Probably the only carb refeed now is before the shoot but I have no experience there would need to ask lev.
Last week wasn't keto, this week is and your responding real well, its a great tool to have.
I think 2000 is better after the fast, your body will be happier less cortisol etc hopefully burns the fat faster.
Training pics look dope
I would say if you don't feel like you need the refeed, don't do it.
@lukeobz80 gotta eat to be lean still bro!
LevButlerov
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Yes you're right takes up to 3-4 days to be back in ketogenic state.
LevButlerov
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Good day for you.
But dont see any meal pics @lukeobz80
If you're fasting, post fast go into ketosis, you dont need a refeed, what for? you're on a tight schedule.
You should go to BBQ just have meat no sauce and no potato.
@lukeobz80 looking good man! Keep after it.
4th may 2025
diet
photos
training
db shoulder press
15kg x 10
20kg x 10
30kg x 8
30kg x 7
cable front raise
5kg x 15
10kg x 10
12.5kg x 6
db lateral raise
7.5kg x 20
10kg x 15
12.5kg x 7
10kg x 6
cable rear delt flies
2.5kg x 15
5kg x 15
7.5kg x 5
5kg x 10
tricep bar push downs
20kg x 15 slow
25kg x 13
30kg x 10
db skull crusher
27.5kg x 6
27.5kg x 5
cable bar bicep curl
10kg x 15 slow
15kg x 15
20kg x 12
30kg x 5 + 15kg x 8
db hammer curls
15kg x 10
15kg x 9
15kg x 6
cardio in pics
diet
photos
training
db shoulder press
15kg x 10
20kg x 10
30kg x 8
30kg x 7
cable front raise
5kg x 15
10kg x 10
12.5kg x 6
db lateral raise
7.5kg x 20
10kg x 15
12.5kg x 7
10kg x 6
cable rear delt flies
2.5kg x 15
5kg x 15
7.5kg x 5
5kg x 10
tricep bar push downs
20kg x 15 slow
25kg x 13
30kg x 10
db skull crusher
27.5kg x 6
27.5kg x 5
cable bar bicep curl
10kg x 15 slow
15kg x 15
20kg x 12
30kg x 5 + 15kg x 8
db hammer curls
15kg x 10
15kg x 9
15kg x 6
cardio in pics
Attachments
went all good. diet is good. 13 more days till the shoot.
honestly i’d be happy if i could maintain this level of leanness year round. i’d be happy to stick with keto just up the cals to maintenance and then have a big refeed day on saturdays when i need it.
don’t have lean cut abs yet but honestly it doesn’t worry me. i feel like if i built my abs up they’d be poking through. i just never trained abs much until now.
Yeahhh boiiiii. So same protocol this week with a fast at the end ?
Whats the plan for the following week?
yeah same same unless you guys suggest differently
same cals, same cardio, same fast
what should my protocol be for the last week before shoot? are we talking less water intake on shoot day, 36-48hr fast before shoot day etc
What day is the shoot?
sunday may 18th
@LevButlerov @Npcclassicphysique champ
Can you guys give some advice
Photo shoot is Sunday, in ketosis with a 48hr fast planned before shoot, which day should fast start and when would be the best time for a refeed ?
Can you guys give some advice
Photo shoot is Sunday, in ketosis with a 48hr fast planned before shoot, which day should fast start and when would be the best time for a refeed ?
LevButlerov
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@lukeobz80 @Freki
I personally suggest staying in ketosis and doing a 48 hour fast around tuesday wed those 2 days and slowly refeeding after.
this is good but i would have @lukeobz80 do 72 hours bro fast and start slow refeed with more carbs every day
diet
photos
training
db incline bench
20kg x 15
35kg x 10
42.5kg x 5
20kg x 10mpulse rep
watson standing flat press
1pps x 10
1.75pps x 10
2.5pps x 10
2.5pps x 8
1pps x 20
dips
+20kg x 3 into +10kg x 3
+10kg x 6 into bodyweight x 1
bodyweight x 9
flies cables
5kg x 15
10kg x 15
12.5kg x 9
15kg x 7
cardio
pics
photos
training
db incline bench
20kg x 15
35kg x 10
42.5kg x 5
20kg x 10mpulse rep
watson standing flat press
1pps x 10
1.75pps x 10
2.5pps x 10
2.5pps x 8
1pps x 20
dips
+20kg x 3 into +10kg x 3
+10kg x 6 into bodyweight x 1
bodyweight x 9
flies cables
5kg x 15
10kg x 15
12.5kg x 9
15kg x 7
cardio
pics
Attachments
@lukeobz80 on cardio i saw time remaining bro how much total time?
and fats were good for this keto diet
you prepping for fast?
total time was 1hr. it switched to a 5mins cooldown timer after i pressed stop
prepping for fast how?
isn’t the fast next week? or is it this week
i was planning to do the usual 1800cals this week, 36hr fast thursday night - sat morning and then the following week do the 48/72hr fast before my shoot on the sunday (18th may)
what do you suggest i do?
@lukeobz80 start 72 hour fast now like tomorrow bro
and by prepping i mean up your electrolytes and start doing more cardio
@Luke nice updates man. Lots of good things happening on this. I like how you're finishing up the cardio
Apologies bro I didn't recieve updates to your log till you tagged me. Will have a read in 30min and get back to you
@lukeobz80 Bro, this a championship style training. Keep up the good work. I love it.
@lukeobz80 Bros. This a quality update. For sure. I like what you're doing here. The dips, you won't go wrong.
@lukeobz80
Slow refeed it is, if we come back 3 days from Shoot then fast will end Thursday morning.
I don't know the science but 72hr I find burns more fat then 2 x 36hr fasts.
A 72hr fast means last meal is Sunday night.
I personally don't like running fasts a 36hr then a 72hr that close together so I would skip this weekends fast and just do the same keto diet from now till Sunday.
To break the fast Bone Broth, not negotiable, its a prick to make it takes days so just go buy some.
After an hour or two i find i can start eating more solid foods.
@lukeobz80 Very impressive job on this. I'm very proud of you. Keep up the good work.
hahahaha this is going to be torture. i already get so hungry on 36hr fasts.
so i keep 1800 keto till Sunday, 72hr fast till wednesday night or should i do sunday arvo (6-7pm so i can plan to eat once im back home from work and have enough time in the day to eat before i sleep)
what supplements should i be taking while fasting for this long?
should i be training weights and or cardio at all during the 3 days?
when i break fast mid arvo on Wednesday, after sipping bone broth for 1-2hrs, what do i eat to fit cals and macros in before i sleep. if im gonna break fast at 6ish, then that leaves me 4-5hrs to get macros in
then after i break fast and eat whatever, what do i start upping my calories to for the rest of thursday-sunday
should i fast before shoot?
should i limit water intake prior to shoot?
@LevButlerov @Freki @Npcclassicphysique champ
asked chatGPT to write me a plan
what do you guys think of this
@Freki @LevButlerov @Npcclassicphysique champ
Fasting Period (Sun May 11, 5PM – Wed May 14, 5PM)
Cardio During Fast
Breaking the Fast (Wed May 17 @ 5PM)
Meal 1 (~500–600 cal):
Meal 2 (~2 hours later):
Morning: Light posing + pump circuit (no cardio).
what do you guys think of this
@Freki @LevButlerov @Npcclassicphysique champ
Fasting Period (Sun May 11, 5PM – Wed May 14, 5PM)
- Water: Reduce to 3.5–4.0L/day (you currently drink 5L+). Excess water may cause bloating, dilute electrolytes, and flatten appearance.
- Black Coffee/Green Tea: Max 2 cups/day to avoid cortisol spikes and water retention.
- Apple Cider Vinegar: 1 tsp in 250ml water each morning (optional).
- Supplements:
- Primabolics Intrawar (BCAAs, EAAs, Electrolytes):
- 1 scoop AM in 800–1000ml cold water
- ½–1 scoop before cardio
- Optional ½ scoop mid-afternoon
- Max: 2–2.5 scoops/day
- Primabolics Intrawar (BCAAs, EAAs, Electrolytes):
Cardio During Fast
- Daily: 45–60 min low-intensity cardio on the bike (afternoon sessions at 5PM+ are fine).
- Heart Rate Zone: 120–135 bpm (Zone 2).
- Calorie Goal: 350–450 kcal burned per session.
- Keep a steady pace; avoid pushing into high-intensity zones.
Breaking the Fast (Wed May 17 @ 5PM)
Meal 1 (~500–600 cal):
- Bone Broth (250ml): 10g protein, 50 kcal
- Chicken Breast (100g cooked): 30g protein, 160 kcal
- Steamed Zucchini & Carrots (100g each): 10g carbs, 60 kcal
- Extra Virgin Olive Oil (1 tsp): 5g fat, 45 kcal
- Total: ~40g protein, 10g carbs, 5g fat, ~315 kcal
Meal 2 (~2 hours later):
- Chicken or White Fish (100g cooked): 25–30g protein, 140–160 kcal
- White Jasmine Rice (75g cooked / ~¼ cup): 20g carbs, 100 kcal
- Steamed Greens (100g): 5g carbs, 30 kcal
- Blueberries (50g): 8g carbs, 35 kcal
- Olive Oil (1 tsp): 5g fat, 45 kcal
- Total: ~30g protein, 35g carbs, 5g fat, ~370–400 kcal
- Calories: 1700–1800/day
- Protein: 150g | Carbs: 50–100g (only pre/post workout) | Fat: 80–100g
- Cardio: 45 min/day, HR 120–135 bpm, aim 350–450 kcal burned
- Continue Primabolics Intrawar: 1 scoop during or before cardio
- Cardio: 30 min low-intensity AM, HR 120–130 bpm.
- Water: Reduce to 1.5L, stop 2 hrs before bed.
- Sodium: Slightly reduce at dinner (avoid very salty foods).
- Chicken Breast (120g cooked): ~30g protein, 160 kcal
- White Jasmine Rice (60g cooked / ~¼ cup): ~15g carbs, 70 kcal
- Steamed Greens (Broccoli, Spinach, etc.) (100g): ~5g carbs, 30 kcal
- Olive Oil (1 tsp): ~5g fat, 45 kcal
- Total: ~30g protein, 15g carbs, 5g fat, ~305 kcal
Morning: Light posing + pump circuit (no cardio).
- Pre-shoot meal (2–3 hrs before):
- Chicken breast (100g), ½ banana, ¼ cup jasmine rice.
- Coffee (1 small cup, optional).
- No water 1–2 hrs before shoot for dry appearance
this isnt bad bro but dont do fats post fast so fast, you need 2 full days no fats then go back into ketosis pre modeling
