Please Scroll Down to See Forums Below 
That’s it brother! 1 step at a time
I know brother the diet still isn’t quiet were I want it! I’ll throw some in this week
Yeah mate gonna swap to am over the weekend just wanted to see how the body reacts
17.06.25
Powered by Notorious Labs @bigdawg1
Legs/Core
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
Core
Leg raise sit ups
4 sets
Unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20
Weighted sit ups
4 sets
13kg x 12
13kg x 12
13kg x 11
13kg x 12
Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Legs
Smith machine squats
3 sets
20kg x 12
20kg x 12
20kg x 12
Leg extensions
3 sets
Tempo 1-1-3-2
25kg x 12
25kg x 12
25kg x 12
25kg x 12
Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 12
Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 30
Foods
1.
Banana shake/ table spoon peanut butter and teaspoon honey
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Pre work out/intra.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3973
Protein 298
Carb 492
Fat 84
18.06.25
Pull
Powered by Notorious Labs @bigdawg1
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
Wide grip lat pull down
3 sets
Tempo 1-1-2-1
50kg x 12
50kg x 12
50kg x 12
Felt strong will adjust weights next session
Close grip row
3 sets
Tempo 1-1-2-1
50kg x 12
50kg x 12
50kg x 12
Dumbell rows
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 12
Back was feeling fucking strongggg last night
Shoulders/traps
Face pulls
3 sets
Tempo 1-1-2-1
10kg x 12
10kg x 12
10kg x 12
Gonna run this weight for alittle to perfect the form will alternate between bent over fly
Shrugs
3 sets
Tempo 1-2-2-1
18kg x 12
18kg x 12
18kg x 12
Biceps
Hamer curls
3 sets
Tempo 1-1-3-1
9kg x 12
9kg x 12
9kg x 12
Straight bar pronate grip curls
3 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 12
Gonna go up weights for this cause I’m not super setting
Cable curls
3 sets
10kg x 12
10kg x 10
10kg x 8
Forearms
Behind the back wrist curls
3 sets
30kg x 12
30kg x 12
30kg x 12
Foods
1.
Banana shake/ table spoon peanut butter and teaspoon honey
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Pre work out/intra.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3973
Protein 298
Carb 492
Fat 84
Powered by Notorious Labs @bigdawg1
Legs/Core
Warm up
3min skipping
20 squats
3min skipping
20 push ups
3min skipping
Core
Leg raise sit ups
4 sets
Unweighted x 30
Unweighted x 20
Unweighted x 30
Unweighted x 20
Weighted sit ups
4 sets
13kg x 12
13kg x 12
13kg x 11
13kg x 12
Standing oblique crunches
4 sets
15kg x 12
15kg x 12
15kg x 12
15kg x 12
Legs
Smith machine squats
3 sets
20kg x 12
20kg x 12
20kg x 12
Leg extensions
3 sets
Tempo 1-1-3-2
25kg x 12
25kg x 12
25kg x 12
25kg x 12
Laying hamstring curls
4 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 11
17.5kg x 12
Weighted calf raises
3 sets
18kg x 30
18kg x 30
18kg x 30
Foods
1.
Banana shake/ table spoon peanut butter and teaspoon honey
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Pre work out/intra.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3973
Protein 298
Carb 492
Fat 84
18.06.25
Pull
Powered by Notorious Labs @bigdawg1
Warm up
3min skipping
20 push ups
3min skipping
20 squats
3min skipping
Wide grip lat pull down
3 sets
Tempo 1-1-2-1
50kg x 12
50kg x 12
50kg x 12
Felt strong will adjust weights next session
Close grip row
3 sets
Tempo 1-1-2-1
50kg x 12
50kg x 12
50kg x 12
Dumbell rows
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 12
Back was feeling fucking strongggg last night
Shoulders/traps
Face pulls
3 sets
Tempo 1-1-2-1
10kg x 12
10kg x 12
10kg x 12
Gonna run this weight for alittle to perfect the form will alternate between bent over fly
Shrugs
3 sets
Tempo 1-2-2-1
18kg x 12
18kg x 12
18kg x 12
Biceps
Hamer curls
3 sets
Tempo 1-1-3-1
9kg x 12
9kg x 12
9kg x 12
Straight bar pronate grip curls
3 sets
Tempo 1-1-2-1
17.5kg x 12
17.5kg x 12
17.5kg x 12
Gonna go up weights for this cause I’m not super setting
Cable curls
3 sets
10kg x 12
10kg x 10
10kg x 8
Forearms
Behind the back wrist curls
3 sets
30kg x 12
30kg x 12
30kg x 12
Foods
1.
Banana shake/ table spoon peanut butter and teaspoon honey
Bagel with jam
2 x yo pro yogurts
2.
250g chicken breast
250g potato’s
50g spinach
3.
250g chicken breast
250g potatoes
Pre work out/intra.
carb x
Hydration salt
Eaa’s
Coconut water
Snack.
Musashi bar
44g shake
Kcal 3973
Protein 298
Carb 492
Fat 84
bro okay!
EVO family love
yes great attitude!That’s it brother! 1 step at a time
bros EVO family love
Definitely seeing some good definition
@Nacho I noticed carbs are close to 500 very nice, try to push protein and fat a bit especially protein, add a bit more protein powder. If you can try to push carbs to 700+
23.06.25
Powered by Notorious Labs @bigdawg1
I’d like to apologise for the no updates lads iv been in bed since Thursday come down with a chest infection and due to the coughing thrown the back out, eating was very minimal up till today I managed to get majority of the diet down but I have not been able to train iv gone to docs got some anti inflammatory and pain killers all the rest is making the back feel a lot better hopefully couple more days and I can train again I got bloods done and will upload results when I receive them, will update tonight with diet plan, gonna try some shoulder rehab aswell
Foods
1.
2 x yo pro yogurts
Shake banana peanut butter honey
2.
250g chicken breast
250g potato
3.
250g chicken breast
250g potato
Kcal 2618
Protein 220
Carb 285
Fat 63
Powered by Notorious Labs @bigdawg1
I’d like to apologise for the no updates lads iv been in bed since Thursday come down with a chest infection and due to the coughing thrown the back out, eating was very minimal up till today I managed to get majority of the diet down but I have not been able to train iv gone to docs got some anti inflammatory and pain killers all the rest is making the back feel a lot better hopefully couple more days and I can train again I got bloods done and will upload results when I receive them, will update tonight with diet plan, gonna try some shoulder rehab aswell
Foods
1.
2 x yo pro yogurts
Shake banana peanut butter honey
2.
250g chicken breast
250g potato
3.
250g chicken breast
250g potato
Kcal 2618
Protein 220
Carb 285
Fat 63
@Nacho food still not moving up. and with all these infections have you drank chicken soup?
Ahh it’s winter in aus mate everyone’s sick I got 2 kids there walking colds this time of year, yeah the diet took abit of a hit over the last week but it’s almost back to where I want it now
24.06.25
Feeling better almost over this cold backs feeling a lot better got mobility back just with pain, iv had 3 bulged disc for a few years it’s been a long time since it’s caused me this much pain all because of a cough I couldn’t believe it just happy it’s starting to get better got decent amount of food in gonna go for the full diet again tomorrow
Also I have gotten my blood work back just a note to take in I did get the blood test the day before my next pin was due so I would be at lower end from that, also on friday 20th I noticed a few side effects itchy nipples that came and went, my libido definitely went down and I was abit irritated over things that wouldn’t normally get me, so I had aromasin 10mg, next day felt a lot better mood wise libido definitely went up itchy nipples went away, Tuesday 24th had my next on took aromasin 10mg as a precaution
Food
1
Shake banana honey peanut butter
2 x yo pro yogurts
2
250 g chicken
250 g potato
3
250g chicken
250g potato
50g spinach
44g shake
Kcal 3270
Protien 267
Carb 375
Fat 73
25.6.25
Alright lads feeling good backs almost better giving it one last from the gym just to make sure it’s good managed to hit the full diet today just got my shake left, been dying my to get back into the gym will blast the arms and chest this week the shoulder is feeling great, gona take it light in the back and core just till the back settles down completely
Foods
1
Shake banana honey peanut butter
2 x yo pro yogurts
Bagel with jam
2
250g chicken breast
250g potato
3
250g chicken breast
250g potato
50g spinach
Hydration.
Carb x
Coconut water
Hydration salts
Snack.
Protien bar
44g shake
Kcal 3913
Protien 298
Carb 478
Fat 84
Feeling better almost over this cold backs feeling a lot better got mobility back just with pain, iv had 3 bulged disc for a few years it’s been a long time since it’s caused me this much pain all because of a cough I couldn’t believe it just happy it’s starting to get better got decent amount of food in gonna go for the full diet again tomorrow
Also I have gotten my blood work back just a note to take in I did get the blood test the day before my next pin was due so I would be at lower end from that, also on friday 20th I noticed a few side effects itchy nipples that came and went, my libido definitely went down and I was abit irritated over things that wouldn’t normally get me, so I had aromasin 10mg, next day felt a lot better mood wise libido definitely went up itchy nipples went away, Tuesday 24th had my next on took aromasin 10mg as a precaution
Food
1
Shake banana honey peanut butter
2 x yo pro yogurts
2
250 g chicken
250 g potato
3
250g chicken
250g potato
50g spinach
44g shake
Kcal 3270
Protien 267
Carb 375
Fat 73
25.6.25
Alright lads feeling good backs almost better giving it one last from the gym just to make sure it’s good managed to hit the full diet today just got my shake left, been dying my to get back into the gym will blast the arms and chest this week the shoulder is feeling great, gona take it light in the back and core just till the back settles down completely
Foods
1
Shake banana honey peanut butter
2 x yo pro yogurts
Bagel with jam
2
250g chicken breast
250g potato
3
250g chicken breast
250g potato
50g spinach
Hydration.
Carb x
Coconut water
Hydration salts
Snack.
Protien bar
44g shake
Kcal 3913
Protien 298
Carb 478
Fat 84
Glad to hear your on the mend bruzzy, seems everyone here in aus is sick hahah... not me though lol
Attachments
Moving up in the diet looks good.
Your estrogen way too high, you need to add an Ai asap aromasin 10mgs eod. @Nacho
Hey mate yeah I thought so , so I took aromasin 10mg on my pin days (Tuesday and Friday) should I start taking one every second day?
Ill also get estrogen blood test again in 2 weeks to see what the levels are
