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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Approved Log Training Nutrition Pre-Cycle Log

Appreciate the honesty. Make sure you do your homework and are confident in the products your using.

Especially when it comes to your health
 
Oldnewbie278 said:
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
Click to expand...
@Oldnewbie278 welcome to the EVO family.
Got some good split training that you put together. I got a lot of respect for it. I also like to rep ranges. You're doing looking good so far.
 
Oldnewbie278 said:
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
Click to expand...
@Oldnewbie278 We are going to get you in the best shape your life. Don't worry. So far. So good on this man.
have you also looked into the GLP'1's?
 
s.gentz said:
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?
Click to expand...
I agree 100% i also hate the term main gaining wtf even is that lol.
 
Noah Wixx said:
I agree 100% i also hate the term main gaining wtf even is that lol.
Click to expand...
Fn internet BS. People get brainwashed with the bs on there.
 
2Thick said:
@Oldnewbie278 We are going to get you in the best shape your life. Don't worry. So far. So good on this man.
have you also looked into the GLP'1's?
Click to expand...
I looked into glp-1s, did not see them as a fit for my goals. 20 pounds is the most I would want to lose. By looking at the diet recommendations and the 2-3 month timeframe a glp-1 program outlined I felt like I could achieve the same results if I diet and exercise.
I struggled with a commitment to eating right and exercising regularly but now I am making progress with these goals.
 
Oldnewbie278 said:
I looked into glp-1s, did not see them as a fit for my goals. 20 pounds is the most I would want to lose. By looking at the diet recommendations and the 2-3 month timeframe a glp-1 program outlined I felt like I could achieve the same results if I diet and exercise.
I struggled with a commitment to eating right and exercising regularly but now I am making progress with these goals.
Click to expand...
that is a good point. you can get a rebound on them
 
Oldnewbie278 said:
I just had labs run last week. Liver enzymes were normal. Testosterone level not tested but last 2 years the levels were good. Testosterone around 700 when taking tongkat.
535 with no supplements.
Click to expand...
Post the labs please, didnt see much of that above.
 
@Oldnewbie278 post up the website and pictures of how you were scammed by Sarmxxl.com
 
Oldnewbie278 said:
Will do.
Click to expand...
Oldnewbie278 said:
Will do.
Click to expand...
Liver enzymes were out of range in previous test. Doctor ordered re-test.
Test with out of range results- ALT 64/ AST 84
I had been eating poorly, drinking beer in the weeks before (weekend drinking), and taking Lipitor
Test with improved score
Eliminated red meat, reduced sugar & flour to low level, stopped Lipitor.
 

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LevButlerov said:
@Oldnewbie278 post up the website and pictures of how you were scammed by Sarmxxl.com
Click to expand...
Website has been taken down. Takes you to parked with godaddy message.
Here is a pic of the order and package for 2 of the items delivered.
 

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Oldnewbie278 said:
I looked into glp-1s, did not see them as a fit for my goals. 20 pounds is the most I would want to lose. By looking at the diet recommendations and the 2-3 month timeframe a glp-1 program outlined I felt like I could achieve the same results if I diet and exercise.
I struggled with a commitment to eating right and exercising regularly but now I am making progress with these goals.
Click to expand...
You can use glp-1s, retatrutide low dose, hows your appetite control? @Oldnewbie278
 
Oldnewbie278 said:
Liver enzymes were out of range in previous test. Doctor ordered re-test.
Test with out of range results- ALT 64/ AST 84
I had been eating poorly, drinking beer in the weeks before (weekend drinking), and taking Lipitor
Test with improved score
Eliminated red meat, reduced sugar & flour to low level, stopped Lipitor.
Click to expand...
ALT AST looks good actually.
 
LevButlerov said:
Scam pictures by Sarmxxl.com @Oldnewbie278 posted
Click to expand...
Getting scammed is Life’s way of telling me I’m not ready for any SARMS/ PHARMS.
I will take my frustration out in the gym and use the experience as motivation to make gains the old-fashioned way.
Adding ⬇️ to the supplements I’m taking now.
HMB- 1/2 tsp daily
Creatine- 2 tsp daily
BCAAs- 1tsp daily

Current supplements/
Magnesium citrate 250mg
Multivitamin- Kirkland daily
Turmeric 1500mg
Tudca- 1100mg
Milk thistle- 250mg/ 1/8tsp
Probiotic- physicians choice

*ZMA when I remember
 
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