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Approved Log Training Nutrition Pre-Cycle Log

Oldnewbie278

Oldnewbie278

V.I.P.
EVO Logger
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
 
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?
 
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 open arms welcome to the EVO family now :D 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 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...
pics
 

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LevButlerov said:
@Oldnewbie278 open arms welcome to the EVO family now :D 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 :)
Click to expand...
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
 
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.
A you out some pics up?
Click to expand...
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
 
Oldnewbie278 said:
pics
Click to expand...
You look great, amazing muscle base we can build on. :D @Oldnewbie278
Oldnewbie278 said:
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
Click to expand...
This is correct :D

are you on TRT?
 
LevButlerov said:
You look great, amazing muscle base we can build on. :D @Oldnewbie278

This is correct :D

are you on TRT?
Click to expand...
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
 
Last edited:
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 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 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 bros this an incredible start to this. Lots of good training, very strong iron training if you ask me.
 
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
 
Oldnewbie278 said:
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
Click to expand...

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.
 
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.
 
Oldnewbie278 said:
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
Click to expand...
You ever do any blood work? @Oldnewbie278
 
willipede said:
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.
Click to expand...
@willipede I completely disagree here, SARMS can work for @Oldnewbie278 very well, but we need to more to analyze his situation.
 
Oldnewbie278 said:
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.
Click to expand...
SARMS are a good choice, but lets get more details down before we jump on them. @Oldnewbie278
 
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.
 
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
 
Oldnewbie278 said:
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.
Click to expand...
That's one possibility or the scam is for you to know you need a different supplier. @Oldnewbie278 I think you're ready for cardarine nutrobal, both are non hormonal.

Oldnewbie278 said:
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
Click to expand...
This is a good add, but get n2guard in there daily too.
https://www.needtobuildmuscle.com/cycle-support/n2guard/
 
Oldnewbie278 said:
Breakfast 3/4 cup egg whites, 1/4 cup med. cheddar, 5 oz. whole milk Greek yogurt, FZN pineapple
Lunch 8 ounces baked salmon 1 cup quinoa.
Dinner- 8 ounce chicken, broccoli, 1 cup quinoa (same dinner yesterday.)
Click to expand...
Good meals, how about adding avocado for lunch? and walnuts 2-3 for breakfast. @Oldnewbie278 and post workout what do you eat?
 
LevButlerov said:
Good meals, how about adding avocado for lunch? and walnuts 2-3 for breakfast. @Oldnewbie278 and post workout what do you eat?
Click to expand...
I can definitely add the avocado and walnuts to the meals.
Post workout I have a whey protein shake with 28g protein.
I need to start having whey protein shake between lunch and dinner and switch to Casein protein after the workout.
Workout start time is 10pm so it’s bed time after.
 
LevButlerov said:
That's one possibility or the scam is for you to know you need a different supplier. @Oldnewbie278 I think you're ready for cardarine nutrobal, both are non hormonal.


This is a good add, but get n2guard in there daily too.
https://www.needtobuildmuscle.com/cycle-support/n2guard/
Click to expand...
I need to get cryptowallet/ account setup and buy cryptocurrency to make the purchase.
The option to pay with credit card is the reason I got scammed.
seller/ scammer that at best sold inferior product, at worst sold a toxic product had good reviews in the search for supplier that would allow credit card transaction. Ended up through a 3rd party.
*any purchase I may make/ did make are for experimental use, not consumption.
 
Oldnewbie278 said:
I need to get cryptowallet/ account setup and buy cryptocurrency to make the purchase.
The option to pay with credit card is the reason I got scammed.
seller/ scammer that at best sold inferior product, at worst sold a toxic product had good reviews in the search for supplier that would allow credit card transaction. Ended up through a 3rd party.
*any purchase I may make/ did make are for experimental use, not consumption.
Click to expand...
Cryptowallets are easy, download exodus and fund it or get a cashapp account or coinbase or kraken, its not an issue. @Oldnewbie278
Exodus easiest to do.
 
Oldnewbie278 said:
I can definitely add the avocado and walnuts to the meals.
Post workout I have a whey protein shake with 28g protein.
I need to start having whey protein shake between lunch and dinner and switch to Casein protein after the workout.
Workout start time is 10pm so it’s bed time after.
Click to expand...
Start adding the fats, thats the key. The shake was not in your list, you mixing the shake with honey? PWO? @Oldnewbie278
 
LevButlerov said:
Start adding the fats, thats the key. The shake was not in your list, you mixing the shake with honey? PWO? @Oldnewbie278
Click to expand...
Increase fats suggestion noted.
No additives to the shake. I was avoiding sugars and I’m not familiar with PWO.
Shake made with bulk supplements brand unflavored whey with an attempt to flavor by adding cocoa powder and some monk fruit sweetener. Cannot get a good ratio protein to cocoa/ monk fruit.
 
Oldnewbie278 said:
Increase fats suggestion noted.
No additives to the shake. I was avoiding sugars and I’m not familiar with PWO.
Shake made with bulk supplements brand unflavored whey with an attempt to flavor by adding cocoa powder and some monk fruit sweetener. Cannot get a good ratio protein to cocoa/ monk fruit.
Click to expand...
Post workout you can add honey to the shake, 1 tsp of honey. @Oldnewbie278
 
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 you will learn alot on here about all sorts of stuff!
 
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 hell yea man. Glad to have ya and taking some great advice from the guys
 
Great start here. Keep it coming
 
Oldnewbie278 said:
Diet on point yesterday but I failed myself by not making it to the gym.
Workout partner sick, I was sore from day before,(first day of split routine), and I let mental weakness win.
Staying on diet and looking forward.
Click to expand...
post up the diet broly
 
I know posting is important to achieve goals and acknowledge I’m holding myself back by not posting.
At the same time, I’ve benefitted from having an open log. Throughout the day my thoughts are; ‘What feedback would I receive if I honestly post that I ate a ‘junk food’, or that I have been lazy.’
This has been very helpful with diet. Falling below the protein goal but staying in range of 2,000 calories per day with healthy foods.
Not posting is a reflection of a long standing issue- consistency.
I start off strong and fade fast.
Another challenge is goal setting. I joined intending to rely on biohacking to do the work.
Getting scammed on my purchase was a benefit in a way. First, the forum confirmed the stack I ordered was not good. Second, I realized the obvious- YOU HAVE TO DO THE WORK.
Goals- I need to set realistic goals, achievement timelines, and develop/ follow a plan to be successful.
Right now I’m trying to determine what my goals are. It would be easy if I set goal at gain most strength and size, if it was cut and dry I could focus on it.
The desire to have balance is affecting plan development.
Ideally a plan will gradually increase strength and endurance, reduce body fat, and avoid injury/ overtraining.
*after getting scammed I’m skeptical about all retailers & do not have crypto to buy if I do order.
Actual diet and workout details will be in future posts as soon as I hold myself accountable and do what it takes for success.
Thanks for reading.
 
Oldnewbie278 said:
I know posting is important to achieve goals and acknowledge I’m holding myself back by not posting.
At the same time, I’ve benefitted from having an open log. Throughout the day my thoughts are; ‘What feedback would I receive if I honestly post that I ate a ‘junk food’, or that I have been lazy.’
This has been very helpful with diet. Falling below the protein goal but staying in range of 2,000 calories per day with healthy foods.
Not posting is a reflection of a long standing issue- consistency.
I start off strong and fade fast.
Another challenge is goal setting. I joined intending to rely on biohacking to do the work.
Getting scammed on my purchase was a benefit in a way. First, the forum confirmed the stack I ordered was not good. Second, I realized the obvious- YOU HAVE TO DO THE WORK.
Goals- I need to set realistic goals, achievement timelines, and develop/ follow a plan to be successful.
Right now I’m trying to determine what my goals are. It would be easy if I set goal at gain most strength and size, if it was cut and dry I could focus on it.
The desire to have balance is affecting plan development.
Ideally a plan will gradually increase strength and endurance, reduce body fat, and avoid injury/ overtraining.
*after getting scammed I’m skeptical about all retailers & do not have crypto to buy if I do order.
Actual diet and workout details will be in future posts as soon as I hold myself accountable and do what it takes for success.
Thanks for reading.
Click to expand...
You’re self-aware, and that’s already a solid start. Knowing consistency and goal setting are holding you back means you can now focus directly on fixing them. Posting regularly helps create accountability, and even admitting setbacks can build discipline over time. Balance is a great long-term goal, but you need to pick one focus first, even for a short cycle, just to build structure. Start simple, get the habits locked in, and the rest will follow.

The crypto situation, why can't you get a crypto wallet? just download cashapp its easy. @Oldnewbie278
 
LevButlerov said:
You’re self-aware, and that’s already a solid start. Knowing consistency and goal setting are holding you back means you can now focus directly on fixing them. Posting regularly helps create accountability, and even admitting setbacks can build discipline over time. Balance is a great long-term goal, but you need to pick one focus first, even for a short cycle, just to build structure. Start simple, get the habits locked in, and the rest will follow.

The crypto situation, why can't you get a crypto wallet? just download cashapp its easy. @Oldnewbie278
Click to expand...
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
 

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Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
@Oldnewbie278 nice food pics, I like them :D pizza is nice.

But thats your cheat day, lets get normal days up.
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
A set routine is a needed by many. But once pass that you can be flexible.
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
@Oldnewbie278

you look incredible on this update my man. solid job and pushing some good weights. got mad respect for this!
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
@Oldnewbie278 you won't go wrong with some delicious food like this. the lentil soup is good but you gotta be careful cause it can be hard to digest. you taking enzymes?
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
@Oldnewbie278 bro dayum that a nice texas style pizza. i like the mushroom on top.. you know we grow shrooms on the ranch. shit get you high lol
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
The pizza looks fantastic if you ask me. How did you make the cheese And mushrooms Look so good. It's like a work of art.
@Oldnewbie278
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...

bros that pizza look very filling. you make that yourself or from restaurant? i'm gonna have to try it out
@Oldnewbie278
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
yeah crypto you can use cashapp or venmo even now. paypal too. lots of ways but the fees are very high so be careful you don't want to piss away $10-15 for no reason

@Oldnewbie278
 
Oldnewbie278 said:
Thanks. I made the dough and used Rao’s pizza sauce. Next time I’m going to use whole wheat flour.
Click to expand...
Next time use buckwheat flour or almond flour. :D better for you.
 
Will educing recommended dosage of the following reduce effectiveness?
TUDCA- 550mg down from 1100.
Enzymes in normal range/
Not taking any possibly liver toxic supps.
Taking 1/8 tsp milk thistle
Magnesium citrate- 125mg down from 250mg
**Adding ZMA at bedtime with 450mg magnesium (magnesium aspartame/ oxide)

If I can reduce even further let me know. Prefer not to waste products.
Thanks.
 
LevButlerov said:
Next time use buckwheat flour or almond flour. :D better for you.
Click to expand...
I know alternative flours are healthier./regular flour= empty calories.
Preparation with alternatives is more difficult/ taste difference is noticeable.
Working to cut ‘regular flour’ completely, or to very rare consumption.
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
Food look yummy 💪
 
Posting food log before all meals consumed.

Daily Log
Breakfast
Egg Whites, 100% liquid, Great Value¾ Cup
Low moisture part-skim Mozarella cheese, Winco foods¼ Serving
Nutrient data missing for: Fat, SatF, Chol, Sod, Carbs, Fib, Sug, Prot
Tortilla, Soft Flour, 6-inch, Mission1 Serving
Lunch
Salmon, baked or broiled8 Ounces
Nuts, Walnuts, English, Halves, Dried16 Grams
Dinner
Onion, Red, Chopped½ Cup
Turkey, Ground, 93% Lean8 Ounces
Red, Green, and Yellow pepper strips (85g=3/4c), Signature Kitchens1 Cup
Snacks
Avocado, Hass, Medium100 Grams
Greek Yogurt, Plain, Whole Milk, Chobani1 Cup
Frozen Pineapple Chunks, Great Value - Wal-Mart125 Grams
Whey Protein, Isolate 90%, Bulk Supplements30 Grams
Nutrient data missing for: Chol, Sod, Fib, Sug
Honey, Raw & Unfiltered, Tree of Life1 Tablespoon

​
 
Oldnewbie278 said:
I know alternative flours are healthier./regular flour= empty calories.
Preparation with alternatives is more difficult/ taste difference is noticeable.
Working to cut ‘regular flour’ completely, or to very rare consumption.
Click to expand...
Try almond flour, actually tastes good :D
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
@Oldnewbie278 pizza is looking bomb bro!
 
Workout 6/2/25
Lowered reps from 10 to 6. Last week 10 reps kicked my ass. Working back to 10 reps
  • Deadlifts - 3 sets, 6 reps 135, 185,185
  • Incline dumbbell press - 3 sets, 6reps 65, 70, 75
  • Bent-over barbell rows - 3 sets, 6 reps 135 pounds
  • Straight bar curls - 3 sets 10 reps 70pounds, 80, 90
  • Overhead dumbbell press - 3 sets of 6 50pounds, 55, & 60.
  • Close-grip bench press -
  • 3 sets of 6 reps, 185 pounds
  • Side lateral raises - 2 sets, 20 pounds 10 reps
  • Dumbbell shrugs - 2 sets, 65 pounds 15 reps
 
Oldnewbie278 said:
Posting food log before all meals consumed.

Daily Log
Breakfast
Egg Whites, 100% liquid, Great Value¾ Cup
Low moisture part-skim Mozarella cheese, Winco foods¼ Serving
Nutrient data missing for: Fat, SatF, Chol, Sod, Carbs, Fib, Sug, Prot
Tortilla, Soft Flour, 6-inch, Mission1 Serving
Lunch
Salmon, baked or broiled8 Ounces
Nuts, Walnuts, English, Halves, Dried16 Grams
Dinner
Onion, Red, Chopped½ Cup
Turkey, Ground, 93% Lean8 Ounces
Red, Green, and Yellow pepper strips (85g=3/4c), Signature Kitchens1 Cup
Snacks
Avocado, Hass, Medium100 Grams
Greek Yogurt, Plain, Whole Milk, Chobani1 Cup
Frozen Pineapple Chunks, Great Value - Wal-Mart125 Grams
Whey Protein, Isolate 90%, Bulk Supplements30 Grams
Nutrient data missing for: Chol, Sod, Fib, Sug
Honey, Raw & Unfiltered, Tree of Life1 Tablespoon

​
Click to expand...
Today is a good nutrition day but needs more fiber.
Oldnewbie278 said:
Workout 6/2/25
Lowered reps from 10 to 6. Last week 10 reps kicked my ass. Working back to 10 reps
  • Deadlifts - 3 sets, 6 reps 135, 185,185
  • Incline dumbbell press - 3 sets, 6reps 65, 70, 75
  • Bent-over barbell rows - 3 sets, 6 reps 135 pounds
  • Straight bar curls - 3 sets 10 reps 70pounds, 80, 90
  • Overhead dumbbell press - 3 sets of 6 50pounds, 55, & 60.
  • Close-grip bench press -
  • 3 sets of 6 reps, 185 pounds
  • Side lateral raises - 2 sets, 20 pounds 10 reps
  • Dumbbell shrugs - 2 sets, 65 pounds 15 reps
Click to expand...
Training is on the ball. :D staying strong. @Oldnewbie278
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
@Oldnewbie278 man I don’t see how anyone can eat an olive lol
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
@Oldnewbie278 Good updates and meal pics bro........
 
If I post diet from yesterday the moderators may suspend my account for policy violations.
Fell short on all macro goals.
Workout details.
Squats - 3 sets, 6 reps 225/275/275
Leg extensions - 3 sets, 10-12 reps
Lying leg curls - 3 sets of 10
Machine calf raises - 3 sets, 15 reps
Seated calf raises - 3 sets, 15 reps
**should have done more reps on squats and 3 sets of lunges. (Next time)
 
Oldnewbie278 said:
I appreciate the suggestion to focus on 1 goal at a time. It will pay off after the adjustment period. Past experience tendency was to do same set routine. A lot more resources and better ways to train being shared on the interne now.
Diet post
Breakfast 3/4 cup egg whites/ 1/4 cup shredddd cheddar.
Lunch lentils, celery, diced tomato, and carrot soup
Dinner salmon quinoa broccoli (no picture)
Snacks- homemade flour tortillas (3-4 per day)
Cheat meal Saturday night- 2 slices pizza w/ black olives.
Bought walnuts & avacados for breakfast and lunch meals.
Workout-
Yesterday
pull-ups 3 sets of 10 (band assist)
Standing cambered bar curls-
3 sets of 10 @ 85lbs.
No workout today

Crypto- didn’t know cashapp could be used.
Click to expand...
Nice work
 
Oldnewbie278 said:
New week. Fresh start. Focus was lost for a week. Today is the day I start holding myself accountable.
The meal and workout plans are set and they are easy. Mental weakness is the reason I am failing to achieve the goals.
No more setbacks!!
Click to expand...
Start posting the meals and training we are waiting. :D EVO family support @Oldnewbie278
 
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