Approved Log Training Nutrition Pre-Cycle Log

[Oldnewbie278]

I joined Evolutionary.org for tips on my first SARMS cycle and I’m glad I did.
I quickly learned I had NO PLAN whatsoever.
The great suggestion to from Levbutlerov to start a log opened my eyes to the importance of a plan and goals.
Made me realize my ‘DO A CYCLE, RESULTS WILL HAPPEN’ approach was all wrong.

intro: goals and background.
Goals are to build muscle and get lean following a RECOMP training and diet plan.
Background is- Back in the day ‘bad-ass’ lost the drive over time and failed to see the decline in ability/ appearance.
Found the drive again with the help of a neighbor with similar goals. Training with a partner has always helped motivation/ accountability.

diet plan and the vitamins/ supplements I’m taking
goal 165 pounds down from 178
RECOMP Diet

44% protein, 26% carbs 31% fat

2,065 calories per days
130g carbs (520 calories)
69g fat (621 calories)
231g protein (924 calories)

Here is the workout plan:
Monday: Upper Body Workout A:

• Deadlifts - 3 sets, 6-10 reps
• Incline dumbbell press - 3 sets, 6-10 reps
• Bent-over barbell rows - 3 sets, 6-10 reps
• Incline hammer press - 3 sets, 6-10 reps
• EZ bar curls - 3 sets, 6-10 reps
• Overhead dumbbell press - 3 sets, 6-10 reps
• Close-grip bench press - 4 sets, 6-10 reps
• Side lateral raises - 2 sets, 6-10 reps
• Dumbbell shrugs - 2 sets, 6-10 reps

Tuesday: Legs Workout A:

• Squats - 3 sets, 8-10 reps
• Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
• Leg extensions - 3 sets, 10-12 reps
• Lying leg curls - 3 sets, 10-12 reps
• lunges - 3 sets, 10-12 reps
• Machine calf raises - 3 sets, 10-12 reps
• Seated calf raises - 3 sets, 10-12 reps

Thursday: Upper Body Workout B:

• Deadlifts - 3 sets, 6-10 reps
• Incline barbell press - 3 sets, 6-10 reps
• Seated cable rows - 3 sets, 6-10 reps
• Decline dumbbell press - 3 sets, 6-10 reps
• Alternating dumbbell curls - 3 sets, 6-10 reps
• Smith-machine seated overhead press - 3 sets, 6-10 reps
• EZ bar lying tricep extensions - 4 sets, 6-10 reps
• Bent-over cable lateral raises - 2 sets, 6-10 reps
• Behind the back barbell shrugs - 2 sets, 6-10 reps

Saturday: Legs Workout B:

• Squats - 3 sets, 8-10 reps
• Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
• One-Leg extensions - 3 sets, 10-12 reps
• Seated leg curls - 3 sets, 10-12 reps
• Dumbbell step-ups - 3 sets, 10-12 reps
• calf raises - 3 sets, 10-12 reps
• Hack machine calf raises - 3 sets, 10-12 reps

 

[s.gentz]

If you’re looking to drop 12-13lbs this is gonna be a diet. I think a lot of people are confused about what recomp is. Recomp would be something done by a person carrying a fair bit of muscle after a building phase is done to clean up a little. Enforce either maintaining or building again. I think the internet is throwing this term around very loosely. Recomp is not easy unless you’re very experienced and really in tune with your body.
Focus on dropping fat. You’re gonna get better results if you use that mindset.
Following.
An you out some pics up?

 

[LevButlerov]

I joined Evolutionary.org for tips on my first SARMS cycle and I’m glad I did.
I quickly learned I had NO PLAN whatsoever.
The great suggestion to from Levbutlerov to start a log opened my eyes to the importance of a plan and goals.
Made me realize my ‘DO A CYCLE, RESULTS WILL HAPPEN’ approach was all wrong.

intro: goals and background.
Goals are to build muscle and get lean following a RECOMP training and diet plan.
Background is- Back in the day ‘bad-ass’ lost the drive over time and failed to see the decline in ability/ appearance.
Found the drive again with the help of a neighbor with similar goals. Training with a partner has always helped motivation/ accountability.

diet plan and the vitamins/ supplements I’m taking
goal 165 pounds down from 178
RECOMP Diet

44% protein, 26% carbs 31% fat

2,065 calories per days
130g carbs (520 calories)
69g fat (621 calories)
231g protein (924 calories)

Here is the workout plan:
Monday: Upper Body Workout A:

• Deadlifts - 3 sets, 6-10 reps
• Incline dumbbell press - 3 sets, 6-10 reps
• Bent-over barbell rows - 3 sets, 6-10 reps
• Incline hammer press - 3 sets, 6-10 reps
• EZ bar curls - 3 sets, 6-10 reps
• Overhead dumbbell press - 3 sets, 6-10 reps
• Close-grip bench press - 4 sets, 6-10 reps
• Side lateral raises - 2 sets, 6-10 reps
• Dumbbell shrugs - 2 sets, 6-10 reps

Tuesday: Legs Workout A:

• Squats - 3 sets, 8-10 reps
• Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
• Leg extensions - 3 sets, 10-12 reps
• Lying leg curls - 3 sets, 10-12 reps
• lunges - 3 sets, 10-12 reps
• Machine calf raises - 3 sets, 10-12 reps
• Seated calf raises - 3 sets, 10-12 reps

Thursday: Upper Body Workout B:

• Deadlifts - 3 sets, 6-10 reps
• Incline barbell press - 3 sets, 6-10 reps
• Seated cable rows - 3 sets, 6-10 reps
• Decline dumbbell press - 3 sets, 6-10 reps
• Alternating dumbbell curls - 3 sets, 6-10 reps
• Smith-machine seated overhead press - 3 sets, 6-10 reps
• EZ bar lying tricep extensions - 4 sets, 6-10 reps
• Bent-over cable lateral raises - 2 sets, 6-10 reps
• Behind the back barbell shrugs - 2 sets, 6-10 reps

Saturday: Legs Workout B:

• Squats - 3 sets, 8-10 reps
• Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
• One-Leg extensions - 3 sets, 10-12 reps
• Seated leg curls - 3 sets, 10-12 reps
• Dumbbell step-ups - 3 sets, 10-12 reps
• calf raises - 3 sets, 10-12 reps
• Hack machine calf raises - 3 sets, 10-12 reps

@Oldnewbie278 open arms welcome to the EVO family now was happy to talk to you about this and the level of planning.

please share your pics with your face blurred so we can see you base

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.

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

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[Oldnewbie278]

I joined Evolutionary.org for tips on my first SARMS cycle and I’m glad I did.
I quickly learned I had NO PLAN whatsoever.
The great suggestion to from Levbutlerov to start a log opened my eyes to the importance of a plan and goals.
Made me realize my ‘DO A CYCLE, RESULTS WILL HAPPEN’ approach was all wrong.

intro: goals and background.
Goals are to build muscle and get lean following a RECOMP training and diet plan.
Background is- Back in the day ‘bad-ass’ lost the drive over time and failed to see the decline in ability/ appearance.
Found the drive again with the help of a neighbor with similar goals. Training with a partner has always helped motivation/ accountability.

diet plan and the vitamins/ supplements I’m taking
goal 165 pounds down from 178
RECOMP Diet

44% protein, 26% carbs 31% fat

2,065 calories per days
130g carbs (520 calories)
69g fat (621 calories)
231g protein (924 calories)

Here is the workout plan:
Monday: Upper Body Workout A:

• Deadlifts - 3 sets, 6-10 reps
• Incline dumbbell press - 3 sets, 6-10 reps
• Bent-over barbell rows - 3 sets, 6-10 reps
• Incline hammer press - 3 sets, 6-10 reps
• EZ bar curls - 3 sets, 6-10 reps
• Overhead dumbbell press - 3 sets, 6-10 reps
• Close-grip bench press - 4 sets, 6-10 reps
• Side lateral raises - 2 sets, 6-10 reps
• Dumbbell shrugs - 2 sets, 6-10 reps

Tuesday: Legs Workout A:

• Squats - 3 sets, 8-10 reps
• Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
• Leg extensions - 3 sets, 10-12 reps
• Lying leg curls - 3 sets, 10-12 reps
• lunges - 3 sets, 10-12 reps
• Machine calf raises - 3 sets, 10-12 reps
• Seated calf raises - 3 sets, 10-12 reps

Thursday: Upper Body Workout B:

• Deadlifts - 3 sets, 6-10 reps
• Incline barbell press - 3 sets, 6-10 reps
• Seated cable rows - 3 sets, 6-10 reps
• Decline dumbbell press - 3 sets, 6-10 reps
• Alternating dumbbell curls - 3 sets, 6-10 reps
• Smith-machine seated overhead press - 3 sets, 6-10 reps
• EZ bar lying tricep extensions - 4 sets, 6-10 reps
• Bent-over cable lateral raises - 2 sets, 6-10 reps
• Behind the back barbell shrugs - 2 sets, 6-10 reps

Saturday: Legs Workout B:

• Squats - 3 sets, 8-10 reps
• Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
• One-Leg extensions - 3 sets, 10-12 reps
• Seated leg curls - 3 sets, 10-12 reps
• Dumbbell step-ups - 3 sets, 10-12 reps
• calf raises - 3 sets, 10-12 reps
• Hack machine calf raises - 3 sets, 10-12 reps

pics

 

[Oldnewbie278]

@Oldnewbie278 open arms welcome to the EVO family now was happy to talk to you about this and the level of planning.

please share your pics with your face blurred so we can see you base

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.

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

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

I posted pics as a reply to my first post in this thread because I wasn’t sure of the correct sequence. *Pretty sure I should have replied to your post/ the last post in the thread.
Pics of meals supplements and progress will be posted to track everything and receive suggestions for improvements

 

[Oldnewbie278]

If you’re looking to drop 12-13lbs this is gonna be a diet. I think a lot of people are confused about what recomp is. Recomp would be something done by a person carrying a fair bit of muscle after a building phase is done to clean up a little. Enforce either maintaining or building again. I think the internet is throwing this term around very loosely. Recomp is not easy unless you’re very experienced and really in tune with your body.
Focus on dropping fat. You’re gonna get better results if you use that mindset.
Following.
A you out some pics up?

Thank you sir. Your reply helped clarify the meaning of recomp.
If I understand correctly. Recomp is a phase that applies for someone that has completed a bulking phase or the cutting/ contest prep phase and getting back to a day to day training with building muscle in mind. Not focused on losing weight/ body fat. Let me know if I’m over the target, or completely lost.
For me ‘recomp’ phase will be done later. Can’t ’recomp’, if you have never ‘comped’
Thanks again

 

[LevButlerov]

pics

You look great, amazing muscle base we can build on. @Oldnewbie278

I posted pics as a reply to my first post in this thread because I wasn’t sure of the correct sequence. *Pretty sure I should have replied to your post/ the last post in the thread.
Pics of meals supplements and progress will be posted to track everything and receive suggestions for improvements

This is correct

are you on TRT?

 

[Oldnewbie278]

You look great, amazing muscle base we can build on. @Oldnewbie278

This is correct

are you on TRT?

I am not on TRT. I take 20mg lisinopril and recently stopped taking 20mg generic Lipitor to treat high cholesterol.
May resume Lipitor but I would like to eliminate it

 

[stevesmi]

pics

@Oldnewbie278 i would peg your body fat around 18-20% which is good for an average american. but we want to get you into the low teens. make sure you lay out your full diet, not just macros.

 

[BodyMonster34]

I joined Evolutionary.org for tips on my first SARMS cycle and I’m glad I did.
I quickly learned I had NO PLAN whatsoever.
The great suggestion to from Levbutlerov to start a log opened my eyes to the importance of a plan and goals.
Made me realize my ‘DO A CYCLE, RESULTS WILL HAPPEN’ approach was all wrong.

intro: goals and background.
Goals are to build muscle and get lean following a RECOMP training and diet plan.
Background is- Back in the day ‘bad-ass’ lost the drive over time and failed to see the decline in ability/ appearance.
Found the drive again with the help of a neighbor with similar goals. Training with a partner has always helped motivation/ accountability.

diet plan and the vitamins/ supplements I’m taking
goal 165 pounds down from 178
RECOMP Diet

44% protein, 26% carbs 31% fat

2,065 calories per days
130g carbs (520 calories)
69g fat (621 calories)
231g protein (924 calories)

Here is the workout plan:
Monday: Upper Body Workout A:

• Deadlifts - 3 sets, 6-10 reps
• Incline dumbbell press - 3 sets, 6-10 reps
• Bent-over barbell rows - 3 sets, 6-10 reps
• Incline hammer press - 3 sets, 6-10 reps
• EZ bar curls - 3 sets, 6-10 reps
• Overhead dumbbell press - 3 sets, 6-10 reps
• Close-grip bench press - 4 sets, 6-10 reps
• Side lateral raises - 2 sets, 6-10 reps
• Dumbbell shrugs - 2 sets, 6-10 reps

Tuesday: Legs Workout A:

• Squats - 3 sets, 8-10 reps
• Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
• Leg extensions - 3 sets, 10-12 reps
• Lying leg curls - 3 sets, 10-12 reps
• lunges - 3 sets, 10-12 reps
• Machine calf raises - 3 sets, 10-12 reps
• Seated calf raises - 3 sets, 10-12 reps

Thursday: Upper Body Workout B:

• Deadlifts - 3 sets, 6-10 reps
• Incline barbell press - 3 sets, 6-10 reps
• Seated cable rows - 3 sets, 6-10 reps
• Decline dumbbell press - 3 sets, 6-10 reps
• Alternating dumbbell curls - 3 sets, 6-10 reps
• Smith-machine seated overhead press - 3 sets, 6-10 reps
• EZ bar lying tricep extensions - 4 sets, 6-10 reps
• Bent-over cable lateral raises - 2 sets, 6-10 reps
• Behind the back barbell shrugs - 2 sets, 6-10 reps

Saturday: Legs Workout B:

• Squats - 3 sets, 8-10 reps
• Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
• One-Leg extensions - 3 sets, 10-12 reps
• Seated leg curls - 3 sets, 10-12 reps
• Dumbbell step-ups - 3 sets, 10-12 reps
• calf raises - 3 sets, 10-12 reps
• Hack machine calf raises - 3 sets, 10-12 reps

@Oldnewbie278 bro 2 things we expect from people
1. post # of lot lizards you banging
2. post # of pounds of red meat you eat per day

 

[Oldnewbie278]

@Oldnewbie278 bro 2 things we expect from people
1. post # of lot lizards you banging
2. post # of pounds of red meat you eat per day

 

[ceo]

I joined Evolutionary.org for tips on my first SARMS cycle and I’m glad I did.
I quickly learned I had NO PLAN whatsoever.
The great suggestion to from Levbutlerov to start a log opened my eyes to the importance of a plan and goals.
Made me realize my ‘DO A CYCLE, RESULTS WILL HAPPEN’ approach was all wrong.

intro: goals and background.
Goals are to build muscle and get lean following a RECOMP training and diet plan.
Background is- Back in the day ‘bad-ass’ lost the drive over time and failed to see the decline in ability/ appearance.
Found the drive again with the help of a neighbor with similar goals. Training with a partner has always helped motivation/ accountability.

diet plan and the vitamins/ supplements I’m taking
goal 165 pounds down from 178
RECOMP Diet

44% protein, 26% carbs 31% fat

2,065 calories per days
130g carbs (520 calories)
69g fat (621 calories)
231g protein (924 calories)

Here is the workout plan:
Monday: Upper Body Workout A:

• Deadlifts - 3 sets, 6-10 reps
• Incline dumbbell press - 3 sets, 6-10 reps
• Bent-over barbell rows - 3 sets, 6-10 reps
• Incline hammer press - 3 sets, 6-10 reps
• EZ bar curls - 3 sets, 6-10 reps
• Overhead dumbbell press - 3 sets, 6-10 reps
• Close-grip bench press - 4 sets, 6-10 reps
• Side lateral raises - 2 sets, 6-10 reps
• Dumbbell shrugs - 2 sets, 6-10 reps

Tuesday: Legs Workout A:

• Squats - 3 sets, 8-10 reps
• Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
• Leg extensions - 3 sets, 10-12 reps
• Lying leg curls - 3 sets, 10-12 reps
• lunges - 3 sets, 10-12 reps
• Machine calf raises - 3 sets, 10-12 reps
• Seated calf raises - 3 sets, 10-12 reps

Thursday: Upper Body Workout B:

• Deadlifts - 3 sets, 6-10 reps
• Incline barbell press - 3 sets, 6-10 reps
• Seated cable rows - 3 sets, 6-10 reps
• Decline dumbbell press - 3 sets, 6-10 reps
• Alternating dumbbell curls - 3 sets, 6-10 reps
• Smith-machine seated overhead press - 3 sets, 6-10 reps
• EZ bar lying tricep extensions - 4 sets, 6-10 reps
• Bent-over cable lateral raises - 2 sets, 6-10 reps
• Behind the back barbell shrugs - 2 sets, 6-10 reps

Saturday: Legs Workout B:

• Squats - 3 sets, 8-10 reps
• Semi-stiff-legged deadlifts - 3 sets, 8-10 reps
• One-Leg extensions - 3 sets, 10-12 reps
• Seated leg curls - 3 sets, 10-12 reps
• Dumbbell step-ups - 3 sets, 10-12 reps
• calf raises - 3 sets, 10-12 reps
• Hack machine calf raises - 3 sets, 10-12 reps

@Oldnewbie278 bros this an incredible start to this. Lots of good training, very strong iron training if you ask me.

 

[Oldnewbie278]

First meal pic
Trying for 86g protein, 49g carbs and 26g fat

 

[Oldnewbie278]

Delivery from SARMSXXL, (NOT AN ENDORSEMENT), of the following should be delivered tomorrow. Please provide guidance on the best combination(s), dosages, etc…

S-23 capsules 60x10mg - L

YK11 capsules 60×10mg – XXL

Ibutamoren (MK-677) capsules 60x20mg - XL

Stenabolic (SR9009) Liquid 600mg - L 30ml (1ml=20mg)

Here is what I am taking now along with 20mg lisinopril for high blood pressure
Magnesium citrate 250mg
Multivitamin- Kirkland daily
Turmeric 1500mg
Tudca- 1100mg
Milk thistle- 250mg/ 1/8tsp
Probiotic- physicians choice

Thanks in advance

 

[willipede]

Delivery from SARMSXXL, (NOT AN ENDORSEMENT), of the following should be delivered tomorrow. Please provide guidance on the best combination(s), dosages, etc…

S-23 capsules 60x10mg - L

YK11 capsules 60×10mg – XXL

Ibutamoren (MK-677) capsules 60x20mg - XL

Stenabolic (SR9009) Liquid 600mg - L 30ml (1ml=20mg)

Here is what I am taking now along with 20mg lisinopril for high blood pressure
Magnesium citrate 250mg
Multivitamin- Kirkland daily
Turmeric 1500mg
Tudca- 1100mg
Milk thistle- 250mg/ 1/8tsp
Probiotic- physicians choice

Thanks in advance

Why sarms???

Don't you think you should have asked for guidance before you bought them

I dont think anyone on here would advise you using research chemicals over tried and true anabolics that have been around for decades

Other than mk-677 which has been going quite well in trial phases with drug administrations. Although it can mess with blood sugar and ghrelin.

What are you goals for this sarm cycle? I know I wouldn't touch most of the stuff you've got there no offence.

 

[Oldnewbie278]

I appreciate the honesty. It is possible that I put the cart before the horse. Joining the forum and doing more research before I made a purchase would have been smarter.
A limited search hoping for fast results combined with an opportunity to buy SARMS is how I got to this point.
I may have wasted money and end up disposing of the products but I will learn from the mistake.
Already gained knowledge from joining the forum and will continue.
Biggest lesson so far is that training and effort get results. Supplements will help but they don’t produce results.
I was looking for the ‘magic pill’ to accelerate the process to being a lean mean beast.
Now I’m leaning on pushing myself using only OTC supplements like HMB and creatine.

 

[LevButlerov]

I am not on TRT. I take 20mg lisinopril and recently stopped taking 20mg generic Lipitor to treat high cholesterol.
May resume Lipitor but I would like to eliminate it

You ever do any blood work? @Oldnewbie278

 

[LevButlerov]

Why sarms???

Don't you think you should have asked for guidance before you bought them

I dont think anyone on here would advise you using research chemicals over tried and true anabolics that have been around for decades

Other than mk-677 which has been going quite well in trial phases with drug administrations. Although it can mess with blood sugar and ghrelin.

What are you goals for this sarm cycle? I know I wouldn't touch most of the stuff you've got there no offence.

@willipede I completely disagree here, SARMS can work for @Oldnewbie278 very well, but we need to more to analyze his situation.

 

[LevButlerov]

I appreciate the honesty. It is possible that I put the cart before the horse. Joining the forum and doing more research before I made a purchase would have been smarter.
A limited search hoping for fast results combined with an opportunity to buy SARMS is how I got to this point.
I may have wasted money and end up disposing of the products but I will learn from the mistake.
Already gained knowledge from joining the forum and will continue.
Biggest lesson so far is that training and effort get results. Supplements will help but they don’t produce results.
I was looking for the ‘magic pill’ to accelerate the process to being a lean mean beast.
Now I’m leaning on pushing myself using only OTC supplements like HMB and creatine.

SARMS are a good choice, but lets get more details down before we jump on them. @Oldnewbie278

 

[Mobster]

It's not a huge thing but logs DO help.