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Approved Log My Cut Cycle Log: Road to 200lbs or less! My first cut ever.

kcates

kcates

Trusted Brother
EVO VIP
EVO Logger
My Informations:
  1. Age: 50
  2. Height: 5' 9"
  3. Weight: 231
  4. body fat % (estimated): I dont know
  5. Training experience: 1.5 years
Training:
I am going to run MAPS Symmetry a unilateral program to help fix any imbalances from lifting heavy doing powerlifting. Then I will probably do a bodybuilding split.

Diet:
  • Daily caloric intake: 2500-3000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-225 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, a protein shake.
    • Lunch: beef stick, pork jerky, and a protein bar while driving around for work
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I will also have some vegetables typically at this meal.
Supplements:
before the gym I have Bucked Up Woke AF

My other daily supplements
  • creatine monohydrate 10 grams x 2 daily
  • HMB 2.5 grams x 2 daily
  • beta alanine 5 grams
  • sea salt 1.5g
  • 4.5 potassium
  • magnesium bisglycinate 72 mg morning
  • psyllium husk 25 grams a day
  • Thorn Basic nutrients 2/daily
  • CoQ10 300mg daily
  • magnesium glycinate 1500mg daily before bed
  • 4200mg fish oil daily
  • Liver support


Medications:
  • Valsartan HCTZ 320-12.5 1x daily My blood pressure runs in the 130's /80's
  • Mounjaro (tirzepatide) 10 1x weekly (Tuesdays)
  • Testosterone Cypionate 200 mg weekly injections 2x weekly
Blood Work:
My last blood work is in my last log. https://www.evolutionary.org/forums...irzepatide-to-testosterone-anavar-log.103301/

Cycle Plan:
  • I am already on Cycle of 143mg EOD of Testosterone Cypionate 250 until Sept 9th then I will go back to TRT
Additional Notes/Goals:
Lose weight and get down to a goal weight of 200lbs or less. I don't care about percentage as much as I just want to lose weight, have good blood markers, good blood pressure and be healthy.
 
kcates said:
My Informations:
  1. Age: 50
  2. Height: 5' 9"
  3. Weight: 231
  4. body fat % (estimated): I dont know
  5. Training experience: 1.5 years
Training:
I am going to run MAPS Symmetry a unilateral program to help fix any imbalances from lifting heavy doing powerlifting. Then I will probably do a bodybuilding split.

Diet:
  • Daily caloric intake: 2500-3000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-225 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, a protein shake.
    • Lunch: beef stick, pork jerky, and a protein bar while driving around for work
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I will also have some vegetables typically at this meal.
Supplements:
before the gym I have Bucked Up Woke AF

My other daily supplements
  • creatine monohydrate 10 grams x 2 daily
  • HMB 2.5 grams x 2 daily
  • beta alanine 5 grams
  • sea salt 1.5g
  • 4.5 potassium
  • magnesium bisglycinate 72 mg morning
  • psyllium husk 25 grams a day
  • Thorn Basic nutrients 2/daily
  • CoQ10 300mg daily
  • magnesium glycinate 1500mg daily before bed
  • 4200mg fish oil daily
  • Liver support


Medications:
  • Valsartan HCTZ 320-12.5 1x daily My blood pressure runs in the 130's /80's
  • Mounjaro (tirzepatide) 10 1x weekly (Tuesdays)
  • Testosterone Cypionate 200 mg weekly injections 2x weekly
Blood Work:
My last blood work is in my last log. https://www.evolutionary.org/forums...irzepatide-to-testosterone-anavar-log.103301/

Cycle Plan:
  • I am already on Cycle of 143mg EOD of Testosterone Cypionate 250 until Sept 9th then I will go back to TRT
Additional Notes/Goals:
Lose weight and get down to a goal weight of 200lbs or less. I don't care about percentage as much as I just want to lose weight, have good blood markers, good blood pressure and be healthy.
Click to expand...
@kcates log is approved our EVO family brother ;) you are on top of this.
this will be an epic cut and the whole EVO family supports you here :love:
kcates said:
Cycle Plan:
  • I am already on Cycle of 143mg EOD of Testosterone Cypionate 250 until Sept 9th then I will go back to TRT
Click to expand...

On the cycle plan, you should add light eq dose and winstrol to this cycle to help you cut imo.
kcates said:
Supplements:
before the gym I have Bucked Up Woke AF

My other daily supplements
  • creatine monohydrate 10 grams x 2 daily
  • HMB 2.5 grams x 2 daily
  • beta alanine 5 grams
  • sea salt 1.5g
  • 4.5 potassium
  • magnesium bisglycinate 72 mg morning
  • psyllium husk 25 grams a day
  • Thorn Basic nutrients 2/daily
  • CoQ10 300mg daily
  • magnesium glycinate 1500mg daily before bed
  • 4200mg fish oil daily
  • Liver support
Click to expand...
im not seeing probiotics or digestive enzymes am i missing it?
kcates said:
Diet:
  • Daily caloric intake: 2500-3000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-225 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, a protein shake.
    • Lunch: beef stick, pork jerky, and a protein bar while driving around for work
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I will also have some vegetables typically at this meal
Click to expand...
mean veggies and lower carbs just keep the fats in check
kcates said:
Training:
I am going to run MAPS Symmetry a unilateral program to help fix any imbalances from lifting heavy doing powerlifting. Then I will probably do a bodybuilding split.
Click to expand...
would need to really add cardio every session and higher volume training both

im following ;) love this really a lot
 
Monday:
Training:
Dumphy Squat Hold 2x15 sec
Hip Bridge Hold 2 x15 sec
Single leg Suspension Squat 4x10 reps BW
Single leg Toe Touch 4x10 BW
Suspension Fly Hold 2x15 sec
Suspension Extended Fly Hold 2x15 sec
Suspension Anchor Push-up 2x10 BW
Hanging iso-Lat Stretch 2x15sec
Suspension Row Hold 2x15sec
Single-Arm Suspension Row 4x10BW
thread the needle iso-smash 4x15sec
Suspension W hold 2x15sec
Suspension Crocodile I 2x10 BW
Wrist Cars Quadruped 4 x15 sec
Bicep Squeeze 2x 15 sec
Suspension Curls 2x10 Bw
Skull Crusher Iso-hold 2x15 sec
Diamond Hold 2x15sec
Suspension Skull Crusher 2x10 BW

15 min stair climber level 4
15 min treadmill speed 3 and incline 3.5

Diet:

Daily supplements

meal after training: 6 eggs and 50 gram protein shake with 2 cups milk and tablespoon of peanut butter fit

dinner: NY strip steak, sweet potato, and asparagus. See last log for pics of this meal.
 
kcates said:
Monday:
Training:
Dumphy Squat Hold 2x15 sec
Hip Bridge Hold 2 x15 sec
Single leg Suspension Squat 4x10 reps BW
Single leg Toe Touch 4x10 BW
Suspension Fly Hold 2x15 sec
Suspension Extended Fly Hold 2x15 sec
Suspension Anchor Push-up 2x10 BW
Hanging iso-Lat Stretch 2x15sec
Suspension Row Hold 2x15sec
Single-Arm Suspension Row 4x10BW
thread the needle iso-smash 4x15sec
Suspension W hold 2x15sec
Suspension Crocodile I 2x10 BW
Wrist Cars Quadruped 4 x15 sec
Bicep Squeeze 2x 15 sec
Suspension Curls 2x10 Bw
Skull Crusher Iso-hold 2x15 sec
Diamond Hold 2x15sec
Suspension Skull Crusher 2x10 BW

15 min stair climber level 4
15 min treadmill speed 3 and incline 3.5

Diet:

Daily supplements

meal after training: 6 eggs and 50 gram protein shake with 2 cups milk and tablespoon of peanut butter fit

dinner: NY strip steak, sweet potato, and asparagus. See last log for pics of this meal.
Click to expand...
this is a good day but start doing all reps 15-20 with a drop set into 30 yes high volume brother ;)

food checked last log no pics
https://www.evolutionary.org/forums...o-testosterone-anavar-log.103301/post-1808477

@kcates
 
kcates said:
My Informations:
  1. Age: 50
  2. Height: 5' 9"
  3. Weight: 231
  4. body fat % (estimated): I dont know
  5. Training experience: 1.5 years
Training:
I am going to run MAPS Symmetry a unilateral program to help fix any imbalances from lifting heavy doing powerlifting. Then I will probably do a bodybuilding split.

Diet:
  • Daily caloric intake: 2500-3000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-225 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, a protein shake.
    • Lunch: beef stick, pork jerky, and a protein bar while driving around for work
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I will also have some vegetables typically at this meal.
Supplements:
before the gym I have Bucked Up Woke AF

My other daily supplements
  • creatine monohydrate 10 grams x 2 daily
  • HMB 2.5 grams x 2 daily
  • beta alanine 5 grams
  • sea salt 1.5g
  • 4.5 potassium
  • magnesium bisglycinate 72 mg morning
  • psyllium husk 25 grams a day
  • Thorn Basic nutrients 2/daily
  • CoQ10 300mg daily
  • magnesium glycinate 1500mg daily before bed
  • 4200mg fish oil daily
  • Liver support


Medications:
  • Valsartan HCTZ 320-12.5 1x daily My blood pressure runs in the 130's /80's
  • Mounjaro (tirzepatide) 10 1x weekly (Tuesdays)
  • Testosterone Cypionate 200 mg weekly injections 2x weekly
Blood Work:
My last blood work is in my last log. https://www.evolutionary.org/forums...irzepatide-to-testosterone-anavar-log.103301/

Cycle Plan:
  • I am already on Cycle of 143mg EOD of Testosterone Cypionate 250 until Sept 9th then I will go back to TRT
Additional Notes/Goals:
Lose weight and get down to a goal weight of 200lbs or less. I don't care about percentage as much as I just want to lose weight, have good blood markers, good blood pressure and be healthy.
Click to expand...
@kcates man that is a amazing update wow! just the effort you put into this log is incredible. and it is why you will succeed
 
Npcclassicphysique champ said:
@kcates log is approved our EVO family brother ;) you are on top of this.
this will be an epic cut and the whole EVO family supports you here :love:


On the cycle plan, you should add light eq dose and winstrol to this cycle to help you cut imo.

im not seeing probiotics or digestive enzymes am i missing it?

mean veggies and lower carbs just keep the fats in check

would need to really add cardio every session and higher volume training both

im following ;) love this really a lot
Click to expand...
I am finishing up a 500mg test cycle for 12 weeks then I am going to just TRT. It was time to increase my tirzepatide so I went ahead and did that and started to change my diet for cutting. I dont think I am going to take anything else the rest of the year other then TRT. Next year I want to try some Test base with something else with it. Just not sure what yet. At least that was my plan.
 
Tuesday:
Training: Mobility, core, calf.
Foam Roll Piriformis each side 2x20 sec
Foam Roll IT each side 2x20 sec
Foam Roll Erector Spinae 1 x20 sec
Foam Roll Latissimus Dorsi 2x20sec
Inch Worm to Upward Facing Dog Walk 1 x25lb
90/90 2x10
In step lunge with Shoulder Rotation 20 yards
Band pull apart 20 reps
Band internal rotation 2 x20 reps
Front Loaded Kettlebell walk 40 yards down and back
Suitcase carry 40 yards
Bird dog 2x10
Single leg Standing Calf Raise 2 x10 30lb
Single leg Seated calf Raise 2 x 10 30lb

15 min stair climber level 4
45 min treadmill speed 3 incline 3.5

Diet:

daily supplements and meds

meal after workout: 6 eggs and 50 gram protein shake with 2 cups milk and 1 tablespoon of penaut butter fit

lunch protein bad, beef stick and pork jerky

dinner: 1 lb of chicken had some breast and some thighs
 
Thursday:
Training:
Dumphy Squat Hold 2x15 sec
Hip Bridge Hold 2 x15 sec
Single leg Suspension Squat 4x10 reps BW
Single leg Toe Touch 4x10 BW
Suspension Fly Hold 2x15 sec
Suspension Extended Fly Hold 2x15 sec
Suspension Anchor Push-up 2x10 BW
Hanging iso-Lat Stretch 2x15sec
Suspension Row Hold 2x15sec
Single-Arm Suspension Row 4x10BW
thread the needle iso-smash 4x15sec
Suspension W hold 2x15sec
Suspension Crocodile I 2x10 BW
Wrist Cars Quadruped 4 x15 sec
Bicep Squeeze 2x 15 sec
Suspension Curls 2x10 Bw
Skull Crusher Iso-hold 2x15 sec
Diamond Hold 2x15sec
Suspension Skull Crusher 2x10 BW

15 min stair climber level 4
15 min treadmill speed 3 and incline 3.5

Diet:

Daily supplements and meds

Meal after training: 6 eggs, 50 gram protein shake with 2 cups milk and 1 tablespoon of peanut butter fit powder

Lunch: protein bar, beef stick and pork jerky

Dinner: 1 lb of rotisserie chicken
 
Friday:

Training:
Lateral lung hop 2x 40 yards BW
walking heel squat 2 x 40 yards BW
Inch worms 20 yards BW
Leg Swings 2 x20
Walking knee Raise: 40 yards
stick dislocates: 10
stick wrap around 2 x10
good morning 10 reps 45 lb bar
Dumphy Squat hold 8 reps BW
Lateral Drivers 2 x10 BW
Iso Drivers 10 x BW
Rotational Lunges 2x 10 BW
Cable Chop 2x10 40lbs
Single Leg Standing calf raise 2x10 35lbs
single leg seated calf raises 2x10 35lbs

15 min stair climber level 4
15 min treadmill speed 3 incline 3.5

Diet:

daily supplements and meds

breakfast: 6 eggs and 50 gram protein shake with 2 cups of milk and 1 tablespoon of peanut butter fit

lunch: protein bar, beef stick and pork jerky

dinner: left over chicken 6.8 ounces. 9.2 ounces of ground beef and I sprinkled on cheese on top sharp cheddar.
 
beginning of the week things were a little tough and i got really hungry with less carbs in the diet. Now towards the end of the week my body is adjusting to the diet. I raised my mounjaro and it has not been giving me any sides which is awesome. I tried 10 mg before and it made me pretty sick. I didnt put it in my starting log but I also take at lunch supplement wise is a scoop of Gfuel for caffeine and liquid IV for electrolytes. Other then that I just drink water.

Also with this new job during the week I have to get up at 4 am. I go to bed at 8pm.
 
kcates said:
My Informations:
  1. Age: 50
  2. Height: 5' 9"
  3. Weight: 231
  4. body fat % (estimated): I dont know
  5. Training experience: 1.5 years
Training:
I am going to run MAPS Symmetry a unilateral program to help fix any imbalances from lifting heavy doing powerlifting. Then I will probably do a bodybuilding split.

Diet:
  • Daily caloric intake: 2500-3000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-225 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, a protein shake.
    • Lunch: beef stick, pork jerky, and a protein bar while driving around for work
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I will also have some vegetables typically at this meal.
Supplements:
before the gym I have Bucked Up Woke AF

My other daily supplements
  • creatine monohydrate 10 grams x 2 daily
  • HMB 2.5 grams x 2 daily
  • beta alanine 5 grams
  • sea salt 1.5g
  • 4.5 potassium
  • magnesium bisglycinate 72 mg morning
  • psyllium husk 25 grams a day
  • Thorn Basic nutrients 2/daily
  • CoQ10 300mg daily
  • magnesium glycinate 1500mg daily before bed
  • 4200mg fish oil daily
  • Liver support


Medications:
  • Valsartan HCTZ 320-12.5 1x daily My blood pressure runs in the 130's /80's
  • Mounjaro (tirzepatide) 10 1x weekly (Tuesdays)
  • Testosterone Cypionate 200 mg weekly injections 2x weekly
Blood Work:
My last blood work is in my last log. https://www.evolutionary.org/forums...irzepatide-to-testosterone-anavar-log.103301/

Cycle Plan:
  • I am already on Cycle of 143mg EOD of Testosterone Cypionate 250 until Sept 9th then I will go back to TRT
Additional Notes/Goals:
Lose weight and get down to a goal weight of 200lbs or less. I don't care about percentage as much as I just want to lose weight, have good blood markers, good blood pressure and be healthy.
Click to expand...
@kcates bro you a true champion for sure. got a lot of love for you. looking really good if you ask me! but i want to see more beef and not beef stick
 
kcates said:
hard to get beef meal while driving around doing sales all day. I just take them and eat them in the truck so I don't starve out there.
Click to expand...
bro nice. you a salesman that pretty cool stuff
 
kcates said:
My Informations:
  1. Age: 50
  2. Height: 5' 9"
  3. Weight: 231
  4. body fat % (estimated): I dont know
  5. Training experience: 1.5 years
Training:
I am going to run MAPS Symmetry a unilateral program to help fix any imbalances from lifting heavy doing powerlifting. Then I will probably do a bodybuilding split.

Diet:
  • Daily caloric intake: 2500-3000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-225 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, a protein shake.
    • Lunch: beef stick, pork jerky, and a protein bar while driving around for work
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I will also have some vegetables typically at this meal.
Supplements:
before the gym I have Bucked Up Woke AF

My other daily supplements
  • creatine monohydrate 10 grams x 2 daily
  • HMB 2.5 grams x 2 daily
  • beta alanine 5 grams
  • sea salt 1.5g
  • 4.5 potassium
  • magnesium bisglycinate 72 mg morning
  • psyllium husk 25 grams a day
  • Thorn Basic nutrients 2/daily
  • CoQ10 300mg daily
  • magnesium glycinate 1500mg daily before bed
  • 4200mg fish oil daily
  • Liver support


Medications:
  • Valsartan HCTZ 320-12.5 1x daily My blood pressure runs in the 130's /80's
  • Mounjaro (tirzepatide) 10 1x weekly (Tuesdays)
  • Testosterone Cypionate 200 mg weekly injections 2x weekly
Blood Work:
My last blood work is in my last log. https://www.evolutionary.org/forums...irzepatide-to-testosterone-anavar-log.103301/

Cycle Plan:
  • I am already on Cycle of 143mg EOD of Testosterone Cypionate 250 until Sept 9th then I will go back to TRT
Additional Notes/Goals:
Lose weight and get down to a goal weight of 200lbs or less. I don't care about percentage as much as I just want to lose weight, have good blood markers, good blood pressure and be healthy.
Click to expand...
nice @kcates 50 years old is the new 35. you still got years of success ahead of you. what you do now will be an investment in your golden years
 
kcates said:
My Informations:
  1. Age: 50
  2. Height: 5' 9"
  3. Weight: 231
  4. body fat % (estimated): I dont know
  5. Training experience: 1.5 years
Training:
I am going to run MAPS Symmetry a unilateral program to help fix any imbalances from lifting heavy doing powerlifting. Then I will probably do a bodybuilding split.

Diet:
  • Daily caloric intake: 2500-3000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-225 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, a protein shake.
    • Lunch: beef stick, pork jerky, and a protein bar while driving around for work
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I will also have some vegetables typically at this meal.
Supplements:
before the gym I have Bucked Up Woke AF

My other daily supplements
  • creatine monohydrate 10 grams x 2 daily
  • HMB 2.5 grams x 2 daily
  • beta alanine 5 grams
  • sea salt 1.5g
  • 4.5 potassium
  • magnesium bisglycinate 72 mg morning
  • psyllium husk 25 grams a day
  • Thorn Basic nutrients 2/daily
  • CoQ10 300mg daily
  • magnesium glycinate 1500mg daily before bed
  • 4200mg fish oil daily
  • Liver support


Medications:
  • Valsartan HCTZ 320-12.5 1x daily My blood pressure runs in the 130's /80's
  • Mounjaro (tirzepatide) 10 1x weekly (Tuesdays)
  • Testosterone Cypionate 200 mg weekly injections 2x weekly
Blood Work:
My last blood work is in my last log. https://www.evolutionary.org/forums...irzepatide-to-testosterone-anavar-log.103301/

Cycle Plan:
  • I am already on Cycle of 143mg EOD of Testosterone Cypionate 250 until Sept 9th then I will go back to TRT
Additional Notes/Goals:
Lose weight and get down to a goal weight of 200lbs or less. I don't care about percentage as much as I just want to lose weight, have good blood markers, good blood pressure and be healthy.
Click to expand...
@kcates bros you looking sweet! pump the muscle hardcore. nice job on the supplements
 
kcates said:
My Informations:
  1. Age: 50
  2. Height: 5' 9"
  3. Weight: 231
  4. body fat % (estimated): I dont know
  5. Training experience: 1.5 years
Training:
I am going to run MAPS Symmetry a unilateral program to help fix any imbalances from lifting heavy doing powerlifting. Then I will probably do a bodybuilding split.

Diet:
  • Daily caloric intake: 2500-3000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-225 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, a protein shake.
    • Lunch: beef stick, pork jerky, and a protein bar while driving around for work
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I will also have some vegetables typically at this meal.
Supplements:
before the gym I have Bucked Up Woke AF

My other daily supplements
  • creatine monohydrate 10 grams x 2 daily
  • HMB 2.5 grams x 2 daily
  • beta alanine 5 grams
  • sea salt 1.5g
  • 4.5 potassium
  • magnesium bisglycinate 72 mg morning
  • psyllium husk 25 grams a day
  • Thorn Basic nutrients 2/daily
  • CoQ10 300mg daily
  • magnesium glycinate 1500mg daily before bed
  • 4200mg fish oil daily
  • Liver support


Medications:
  • Valsartan HCTZ 320-12.5 1x daily My blood pressure runs in the 130's /80's
  • Mounjaro (tirzepatide) 10 1x weekly (Tuesdays)
  • Testosterone Cypionate 200 mg weekly injections 2x weekly
Blood Work:
My last blood work is in my last log. https://www.evolutionary.org/forums...irzepatide-to-testosterone-anavar-log.103301/

Cycle Plan:
  • I am already on Cycle of 143mg EOD of Testosterone Cypionate 250 until Sept 9th then I will go back to TRT
Additional Notes/Goals:
Lose weight and get down to a goal weight of 200lbs or less. I don't care about percentage as much as I just want to lose weight, have good blood markers, good blood pressure and be healthy.
Click to expand...
good job man. you aer going to kill this log. i hope you shred up like a champion @kcates
 
kcates said:
My Informations:
  1. Age: 50
  2. Height: 5' 9"
  3. Weight: 231
  4. body fat % (estimated): I dont know
  5. Training experience: 1.5 years
Training:
I am going to run MAPS Symmetry a unilateral program to help fix any imbalances from lifting heavy doing powerlifting. Then I will probably do a bodybuilding split.

Diet:
  • Daily caloric intake: 2500-3000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-225 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, a protein shake.
    • Lunch: beef stick, pork jerky, and a protein bar while driving around for work
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I will also have some vegetables typically at this meal.
Supplements:
before the gym I have Bucked Up Woke AF

My other daily supplements
  • creatine monohydrate 10 grams x 2 daily
  • HMB 2.5 grams x 2 daily
  • beta alanine 5 grams
  • sea salt 1.5g
  • 4.5 potassium
  • magnesium bisglycinate 72 mg morning
  • psyllium husk 25 grams a day
  • Thorn Basic nutrients 2/daily
  • CoQ10 300mg daily
  • magnesium glycinate 1500mg daily before bed
  • 4200mg fish oil daily
  • Liver support


Medications:
  • Valsartan HCTZ 320-12.5 1x daily My blood pressure runs in the 130's /80's
  • Mounjaro (tirzepatide) 10 1x weekly (Tuesdays)
  • Testosterone Cypionate 200 mg weekly injections 2x weekly
Blood Work:
My last blood work is in my last log. https://www.evolutionary.org/forums...irzepatide-to-testosterone-anavar-log.103301/

Cycle Plan:
  • I am already on Cycle of 143mg EOD of Testosterone Cypionate 250 until Sept 9th then I will go back to TRT
Additional Notes/Goals:
Lose weight and get down to a goal weight of 200lbs or less. I don't care about percentage as much as I just want to lose weight, have good blood markers, good blood pressure and be healthy.
Click to expand...
@kcates good job on this one man. the supplements are on point. and i love the hardwork you are doing
 
Mobster said:
That's a heck of a list of exercises in every workout. Too many really
Click to expand...
They are body weight and it takes less then an hour. I am sticking to the program. This is just for the first two weeks then it switches to weights. I am using it as a deload time. its full body work 3 days a week. The other 2 days are mobility core and calfs.
 
kcates said:
I am finishing up a 500mg test cycle for 12 weeks then I am going to just TRT. It was time to increase my tirzepatide so I went ahead and did that and started to change my diet for cutting. I dont think I am going to take anything else the rest of the year other then TRT. Next year I want to try some Test base with something else with it. Just not sure what yet. At least that was my plan.
Click to expand...
I suggest you pump that and add 100mgs EQ/weekly to this stack even TRT only
kcates said:
Tuesday:
Training: Mobility, core, calf.
Foam Roll Piriformis each side 2x20 sec
Foam Roll IT each side 2x20 sec
Foam Roll Erector Spinae 1 x20 sec
Foam Roll Latissimus Dorsi 2x20sec
Inch Worm to Upward Facing Dog Walk 1 x25lb
90/90 2x10
In step lunge with Shoulder Rotation 20 yards
Band pull apart 20 reps
Band internal rotation 2 x20 reps
Front Loaded Kettlebell walk 40 yards down and back
Suitcase carry 40 yards
Bird dog 2x10
Single leg Standing Calf Raise 2 x10 30lb
Single leg Seated calf Raise 2 x 10 30lb

15 min stair climber level 4
45 min treadmill speed 3 incline 3.5

Diet:

daily supplements and meds

meal after workout: 6 eggs and 50 gram protein shake with 2 cups milk and 1 tablespoon of penaut butter fit

lunch protein bad, beef stick and pork jerky

dinner: 1 lb of chicken had some breast and some thighs
Click to expand...
you doing any macro tracking on this?
kcates said:
Wednesday:
Training:
off

Diet:
Daily supplements and meds

Breakfast: 6 eggs, 50 gram protein shake with 2 cups of whole milk and 1 tablespoon of peanut butter fit

lunch: protein bar, beef stick and pork jerky

Dinner: left over steak 1 lb
Click to expand...
i would swap the whole milk for skim milk to start
kcates said:
Thursday:
Training:
Dumphy Squat Hold 2x15 sec
Hip Bridge Hold 2 x15 sec
Single leg Suspension Squat 4x10 reps BW
Single leg Toe Touch 4x10 BW
Suspension Fly Hold 2x15 sec
Suspension Extended Fly Hold 2x15 sec
Suspension Anchor Push-up 2x10 BW
Hanging iso-Lat Stretch 2x15sec
Suspension Row Hold 2x15sec
Single-Arm Suspension Row 4x10BW
thread the needle iso-smash 4x15sec
Suspension W hold 2x15sec
Suspension Crocodile I 2x10 BW
Wrist Cars Quadruped 4 x15 sec
Bicep Squeeze 2x 15 sec
Suspension Curls 2x10 Bw
Skull Crusher Iso-hold 2x15 sec
Diamond Hold 2x15sec
Suspension Skull Crusher 2x10 BW

15 min stair climber level 4
15 min treadmill speed 3 and incline 3.5

Diet:

Daily supplements and meds

Meal after training: 6 eggs, 50 gram protein shake with 2 cups milk and 1 tablespoon of peanut butter fit powder

Lunch: protein bar, beef stick and pork jerky

Dinner: 1 lb of rotisserie chicken
Click to expand...
almond butter > peanut butter any day ;)
kcates said:
Friday:

Training:
Lateral lung hop 2x 40 yards BW
walking heel squat 2 x 40 yards BW
Inch worms 20 yards BW
Leg Swings 2 x20
Walking knee Raise: 40 yards
stick dislocates: 10
stick wrap around 2 x10
good morning 10 reps 45 lb bar
Dumphy Squat hold 8 reps BW
Lateral Drivers 2 x10 BW
Iso Drivers 10 x BW
Rotational Lunges 2x 10 BW
Cable Chop 2x10 40lbs
Single Leg Standing calf raise 2x10 35lbs
single leg seated calf raises 2x10 35lbs

15 min stair climber level 4
15 min treadmill speed 3 incline 3.5

Diet:

daily supplements and meds

breakfast: 6 eggs and 50 gram protein shake with 2 cups of milk and 1 tablespoon of peanut butter fit

lunch: protein bar, beef stick and pork jerky

dinner: left over chicken 6.8 ounces. 9.2 ounces of ground beef and I sprinkled on cheese on top sharp cheddar.
Click to expand...

kcates said:
beginning of the week things were a little tough and i got really hungry with less carbs in the diet. Now towards the end of the week my body is adjusting to the diet. I raised my mounjaro and it has not been giving me any sides which is awesome. I tried 10 mg before and it made me pretty sick. I didnt put it in my starting log but I also take at lunch supplement wise is a scoop of Gfuel for caffeine and liquid IV for electrolytes. Other then that I just drink water.

Also with this new job during the week I have to get up at 4 am. I go to bed at 8pm.
Click to expand...
less carbs you'll get hungry for sure, you should keep bumping up the mounjaro dose, tirzepatide can take time to ramp
 
kcates said:
Yeah, I have stopped running my business and joining forces with a friend of mine to help run his business doing sales. Selling spray foam insulation and other insulations.
Click to expand...
bro you sell spray for trailers or just houses? i got hole in trailer from time son punched wall cause i took away his hooch
 
kcates said:
Monday:
Training:
Dumphy Squat Hold 2x15 sec
Hip Bridge Hold 2 x15 sec
Single leg Suspension Squat 4x10 reps BW
Single leg Toe Touch 4x10 BW
Suspension Fly Hold 2x15 sec
Suspension Extended Fly Hold 2x15 sec
Suspension Anchor Push-up 2x10 BW
Hanging iso-Lat Stretch 2x15sec
Suspension Row Hold 2x15sec
Single-Arm Suspension Row 4x10BW
thread the needle iso-smash 4x15sec
Suspension W hold 2x15sec
Suspension Crocodile I 2x10 BW
Wrist Cars Quadruped 4 x15 sec
Bicep Squeeze 2x 15 sec
Suspension Curls 2x10 Bw
Skull Crusher Iso-hold 2x15 sec
Diamond Hold 2x15sec
Suspension Skull Crusher 2x10 BW

15 min stair climber level 4
15 min treadmill speed 3 and incline 3.5

Diet:

Daily supplements

meal after training: 6 eggs and 50 gram protein shake with 2 cups milk and tablespoon of peanut butter fit

dinner: NY strip steak, sweet potato, and asparagus. See last log for pics of this meal.
Click to expand...
@kcates solid session right here! Steak is on point!
 
Npcclassicphysique champ said:
I suggest you pump that and add 100mgs EQ/weekly to this stack even TRT only

you doing any macro tracking on this?

i would swap the whole milk for skim milk to start

almond butter > peanut butter any day ;)



less carbs you'll get hungry for sure, you should keep bumping up the mounjaro dose, tirzepatide can take time to ramp
Click to expand...
Is that the same as retatrutide bro it takes a bit of time to kick in because I've just started back on last week and its only really noticeable over the last two days where I can go all day without eating and not even be fazed or hungry at all then it hits to 5 pm and im like fuck I haven't eaten all day.
 
Not quite as stressful as I thought it would be if it was a full on workout
kcates said:
They are body weight and it takes less then an hour. I am sticking to the program. This is just for the first two weeks then it switches to weights. I am using it as a deload time. its full body work 3 days a week. The other 2 days are mobility core and calfs.
Click to expand...
 
BodyMonster34 said:
bro you sell spray for trailers or just houses? i got hole in trailer from time son punched wall cause i took away his hooch
Click to expand...
What we sell and install can be used on trailers. It can be used on any kind of structure. We are actually spraying an old school bus soon that is being converted into a RV. We sell two different kinds for different applications, open call and closed cell. They have different properties for different purposes. Did your son punch the hole all the way through to the outside?
 
kcates said:
What we sell and install can be used on trailers. It can be used on any kind of structure. We are actually spraying an old school bus soon that is being converted into a RV. We sell two different kinds for different applications, open call and closed cell. They have different properties for different purposes. Did your son punch the hole all the way through to the outside?
Click to expand...
bro nah he didn't punch whole way. but wife keeps playing with hole making it bigger when she gets bored
 
Npcclassicphysique champ said:
I suggest you pump that and add 100mgs EQ/weekly to this stack even TRT only

you doing any macro tracking on this?

i would swap the whole milk for skim milk to start

almond butter > peanut butter any day ;)



less carbs you'll get hungry for sure, you should keep bumping up the mounjaro dose, tirzepatide can take time to ramp
Click to expand...
I suggest you pump that and add 100mgs EQ/weekly to this stack even TRT only:

I want to come off this cycle in 4 weeks and chill just on TRT for awhile let my body rest. I get blood work for my doctor in Oct. and we can see what that looks like and then add in the EQ. I am transitioning into my new job and there is going to be a period where i transition to 100% commission pay. Until after that transition I don't have any disposable money for things because I am not bringing in enough money to cover my bills so I am pulling money out of savings and hopefully I don't have to dig into any investments. I will look on Napsgear and see what some eq will cost me and get it ordered if I can swing it right now.

you doing any macro tracking on this?

I am oply tracking protein. I will have to get in the habit of logging my food. I am horrible about those aps.

i would swap the whole milk for skim milk to start:

I hate milk to begin with. I had already decided yesterday I am going to switch to water instead of milk.

almond butter > peanut butter any day ;)

I just compared the macros from peanut butter fit powder vs. almond butter powder they are almost identical. I don't see the big difference in needing to switch since the fit powder is cheaper and my wife can easily get it delivered on the Wal mart order. What am I missing here to make the switch?

less carbs you'll get hungry for sure, you should keep bumping up the mounjaro dose, tirzepatide can take time to ramp.

I just bumped from 7.5 to 10mg on the tirzepatide. I have been on it for a long time. Next month will be 2 years on it never gone off of it. I can only go 2 more jumps and I will be at 15mg. I take the prescription with the auto pens from Eli lily. I am going to use the 10mg until I feel it isn't curbing the hunger feeling. So far it is helping I sometimes am hungry by 5-6 pm if I miss my afternoon snack but since i been taking my snacks and eating them around 12-1 I am doing fine by dinner. If i dont get dinner at 5-6 pm i get hangry. This week on eating I feel went good. I am not hurting and I have cut down on the carbs. On the scale it shows I lost about 3 pounds this week. In reality who knows what that could be but at least it didn't go up.
 
donkeypunchbub said:
Is that the same as retatrutide bro it takes a bit of time to kick in because I've just started back on last week and its only really noticeable over the last two days where I can go all day without eating and not even be fazed or hungry at all then it hits to 5 pm and im like fuck I haven't eaten all day.
Click to expand...
Mounjaro is the diabetic version of tirzeptide. I have been on it for next month will be 2 years. I went from the starting does of 2.5 for a month then went to 5mg for a few months then went to 7.5mg which i have been on for over a year. I tried going to 10mg last year and had the worst sides. Went back down to 7.5mg after a few weeks and been on 7.5 mg since. I just went to 10mg again Aug. 5th. I haven't had any sides this time. Going to run on this until I dont feel it is helping me. I only pay 30 dollars a month for my prescription for it so I stay on it. Now i buy my wife reta from Peptide Pros. If i had to pay out of pocket I would use Reta. This past Tuesday is the first time I have started a cut on GLP-1. When i first start the GLP-1 in 2023 I lost like 45 lbs in like 2 months. Then I started eating 300 grams of protein because I was wanting to build muscle and strength. I focused on just feeding the muscles what they needed and as long as my A1C was good I was not focusing on weight loss as a goal. Not even knowing it I was recomping though. This past Saturday I did my powerlifting test for a goal I had set for before I turned 50 on this past Monday. I weighed 235. On the scale I only lost 4 lbs over 21 months while on the GLP-1. If you look at my pics in my other log you will see i lost a good bit of fat and put on a good bit of muscle. I am super stocked about what my body has done but really stoked I reached my goal. If you want to read more about that check out my other log. https://www.evolutionary.org/forums...irzepatide-to-testosterone-anavar-log.103301/
 
Mobster said:
Not quite as stressful as I thought it would be if it was a full on workout
Click to expand...
Really I have noticed with it is my limits on flexibility and which side is not as strong as the other like in my legs. Also one exercise is for wrist flexability. The right one is way worse then my left one. Its all done with body weight or a suspension trainer except for calf exercises but they are single leg work for standing and seated raises. I got one more week then I get back into the weights. I really miss the weights but I am sure my body is enjoying the recovery time from the deload. Then It has me doing a lot of unilateral lifting to level out any inbalances in my muscle groups. I figured after all the heavy lifting I had done it would be good thing to do. Its only 14 weeks long total program. 2 weeks of this stuff and 12 weeks of weights. Then I think I am going to go into a either full body training 3 days a week or bodybuilding split 6 days a week. Not sure yet.
 
BodyMonster34 said:
bro nah he didn't punch whole way. but wife keeps playing with hole making it bigger when she gets bored
Click to expand...
Sounds like you just need to put maybe some insulation in the wall behind where the hole is. Then add some wood strips behind the wall board then add a patch. Most likely it would be a drywall patch. Search it on Youtube and they will show you exactly what to do to fix it.
 
kcates said:
My Informations:
  1. Age: 50
  2. Height: 5' 9"
  3. Weight: 231
  4. body fat % (estimated): I dont know
  5. Training experience: 1.5 years
Training:
I am going to run MAPS Symmetry a unilateral program to help fix any imbalances from lifting heavy doing powerlifting. Then I will probably do a bodybuilding split.

Diet:
  • Daily caloric intake: 2500-3000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-225 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, a protein shake.
    • Lunch: beef stick, pork jerky, and a protein bar while driving around for work
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I will also have some vegetables typically at this meal.
Supplements:
before the gym I have Bucked Up Woke AF

My other daily supplements
  • creatine monohydrate 10 grams x 2 daily
  • HMB 2.5 grams x 2 daily
  • beta alanine 5 grams
  • sea salt 1.5g
  • 4.5 potassium
  • magnesium bisglycinate 72 mg morning
  • psyllium husk 25 grams a day
  • Thorn Basic nutrients 2/daily
  • CoQ10 300mg daily
  • magnesium glycinate 1500mg daily before bed
  • 4200mg fish oil daily
  • Liver support


Medications:
  • Valsartan HCTZ 320-12.5 1x daily My blood pressure runs in the 130's /80's
  • Mounjaro (tirzepatide) 10 1x weekly (Tuesdays)
  • Testosterone Cypionate 200 mg weekly injections 2x weekly
Blood Work:
My last blood work is in my last log. https://www.evolutionary.org/forums...irzepatide-to-testosterone-anavar-log.103301/

Cycle Plan:
  • I am already on Cycle of 143mg EOD of Testosterone Cypionate 250 until Sept 9th then I will go back to TRT
Additional Notes/Goals:
Lose weight and get down to a goal weight of 200lbs or less. I don't care about percentage as much as I just want to lose weight, have good blood markers, good blood pressure and be healthy.
Click to expand...
Congratulations 🎊 👏 💐 on the approved log time to kill it brother 💪
 
Question: on my cardio during my strength phase prepping for my lifts we decreased the intensity of my cardio. We didn't decrease the amount of time. Now I am in a cut phase should I increase the intensity of my cardio on the treadmill and stair climber?
 
Sunday fun day:
Training:

Cable crunches: 4x15 72.5lbs
decline sit ups: 4x15 30lbs
planks: 4x 60secs

15 min stair climber level 4
45 min treadmill speed 3 incline 4

Diet:

Daily supplements:

meal after gym:
can of chicken breast: 45 grams of protein
6 skillet eggs

snack: pork jerky snack pack 10 grams of protein and a beef stick 10 grams of protein

dinner: 1 lb of pot roast made in the crock pot.
 
donkeypunchbub said:
Is that the same as retatrutide bro it takes a bit of time to kick in because I've just started back on last week and its only really noticeable over the last two days where I can go all day without eating and not even be fazed or hungry at all then it hits to 5 pm and im like fuck I haven't eaten all day.
Click to expand...
retatrutide and tirzapetide are close in terms of glp1s but far too, you can just stay on retatrutide for now play that card
 
kcates said:
I want to come off this cycle in 4 weeks and chill just on TRT for awhile let my body rest. I get blood work for my doctor in Oct. and we can see what that looks like and then add in the EQ. I am transitioning into my new job and there is going to be a period where i transition to 100% commission pay. Until after that transition I don't have any disposable money for things because I am not bringing in enough money to cover my bills so I am pulling money out of savings and hopefully I don't have to dig into any investments. I will look on Napsgear and see what some eq will cost me and get it ordered if I can swing it right now.
Click to expand...
you can do that but you dont need to really wait 2 motnhs, adding a bit of eq wont hurt but i see the issue financials
if you have the funds drop them for an eq bottle for sure
kcates said:
you doing any macro tracking on this?

I am oply tracking protein. I will have to get in the habit of logging my food. I am horrible about those aps.

i would swap the whole milk for skim milk to start:

I hate milk to begin with. I had already decided yesterday I am going to switch to water instead of milk.
Click to expand...
water is better for sure or one of those almond milks
kcates said:
almond butter > peanut butter any day ;)
Click to expand...
yes ;)
kcates said:
I just compared the macros from peanut butter fit powder vs. almond butter powder they are almost identical. I don't see the big difference in needing to switch since the fit powder is cheaper and my wife can easily get it delivered on the Wal mart order. What am I missing here to make the switch?
Click to expand...
its not the macros, its the omega 3 6 mix, especially omega ratios for almonds are way better than peanuts
but if you have a tight budget stay with peanut butter
kcates said:
I just bumped from 7.5 to 10mg on the tirzepatide. I have been on it for a long time. Next month will be 2 years on it never gone off of it. I can only go 2 more jumps and I will be at 15mg. I take the prescription with the auto pens from Eli lily. I am going to use the 10mg until I feel it isn't curbing the hunger feeling. So far it is helping I sometimes am hungry by 5-6 pm if I miss my afternoon snack but since i been taking my snacks and eating them around 12-1 I am doing fine by dinner. If i dont get dinner at 5-6 pm i get hangry. This week on eating I feel went good. I am not hurting and I have cut down on the carbs. On the scale it shows I lost about 3 pounds this week. In reality who knows what that could be but at least it didn't go up.
Click to expand...
you can do 1 jump to 12.5 if you adding 2.5 but really upping the glp1 is the easiest in your case @kcates
 
kcates said:
Sunday fun day:
Training:

Cable crunches: 4x15 72.5lbs
decline sit ups: 4x15 30lbs
planks: 4x 60secs

15 min stair climber level 4
45 min treadmill speed 3 incline 4

Diet:

Daily supplements:

meal after gym:
can of chicken breast: 45 grams of protein
6 skillet eggs

snack: pork jerky snack pack 10 grams of protein and a beef stick 10 grams of protein

dinner: 1 lb of pot roast made in the crock pot.
Click to expand...
sunday fun day ;) good cardio! yes!

and food seems very controlled today, nice!
did you add psyllium husk? @kcates
 
Npcclassicphysique champ said:
sunday fun day ;) good cardio! yes!

and food seems very controlled today, nice!
did you add psyllium husk? @kcates
Click to expand...
Yeah I been using the husk. Just bought 12 more pounds! Buying in bulk now to save money since I need it daily.
 

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Npcclassicphysique champ said:
you can do that but you dont need to really wait 2 motnhs, adding a bit of eq wont hurt but i see the issue financials
if you have the funds drop them for an eq bottle for sure

water is better for sure or one of those almond milks

yes ;)

its not the macros, its the omega 3 6 mix, especially omega ratios for almonds are way better than peanuts
but if you have a tight budget stay with peanut butter

you can do 1 jump to 12.5 if you adding 2.5 but really upping the glp1 is the easiest in your case @kcates
Click to expand...
I just did a jump last week from 7.5 to 10. I have to use it for a month because I get 4 auto injector pens in my prescription. I am going to stay at 10 for awhile until the effects aren't working then I will move up.

Thanks for the info on the omegas I didn't know that part.
 
Npcclassicphysique champ said:
you can do that but you dont need to really wait 2 motnhs, adding a bit of eq wont hurt but i see the issue financials
if you have the funds drop them for an eq bottle for sure

water is better for sure or one of those almond milks

yes ;)

its not the macros, its the omega 3 6 mix, especially omega ratios for almonds are way better than peanuts
but if you have a tight budget stay with peanut butter

you can do 1 jump to 12.5 if you adding 2.5 but really upping the glp1 is the easiest in your case @kcates
Click to expand...
The cycle I am on now ends Sept 9th I believe. Then I have blood work for my PCP in October. I want to clear out as best I can then I will see what my blood work says then and make a decision on what next. My hematocrit and red blood cells have been elevated right at the border of where I don't want to be. Won't eq make those worse?
 
kcates said:
The cycle I am on now ends Sept 9th I believe. Then I have blood work for my PCP in October. I want to clear out as best I can then I will see what my blood work says then and make a decision on what next. My hematocrit and red blood cells have been elevated right at the border of where I don't want to be. Won't eq make those worse?
Click to expand...
EQ could make the situation with RBC off for sure, stay on TRT but you cant always bump Test dose, your TRT dose is going to be what in the end? @kcates
 
kcates said:
I just did a jump last week from 7.5 to 10. I have to use it for a month because I get 4 auto injector pens in my prescription. I am going to stay at 10 for awhile until the effects aren't working then I will move up.

Thanks for the info on the omegas I didn't know that part.
Click to expand...
Stay at 10mgs don't jump yet to 12.5, you need to be there around 4 weeks before making adjustements.
 
LevButlerov said:
Stay at 10mgs don't jump yet to 12.5, you need to be there around 4 weeks before making adjustements.
Click to expand...
I am not planning to jump yet. I will probably stay at 10 as long as it's working. 7 probably worked good for 8 months before I could eat normal. Even before I jumped it wasn't making me eat crazy. I just would typically need a protein shake a day.
 
kcates said:
I am not planning to jump yet. I will probably stay at 10 as long as it's working. 7 probably worked good for 8 months before I could eat normal. Even before I jumped it wasn't making me eat crazy. I just would typically need a protein shake a day.
Click to expand...
Yes stay as long as you can on 10mgs and go slow.
 
kcates said:
Sounds like you just need to put maybe some insulation in the wall behind where the hole is. Then add some wood strips behind the wall board then add a patch. Most likely it would be a drywall patch. Search it on Youtube and they will show you exactly what to do to fix it.
Click to expand...
bro yeah i think i will do that. problem is son punches holes all over trailer. he is good for 1 or 2 punches a day. he also bangs head against wall not sure what i can do about that. i tried belt on him but then he wails even more and wife gets mad at me and says i got beat too when i was his age and look how i turn out
they should make sitcom about my life lol
 
kcates said:
My Informations:
  1. Age: 50
  2. Height: 5' 9"
  3. Weight: 231
  4. body fat % (estimated): I dont know
  5. Training experience: 1.5 years
Training:
I am going to run MAPS Symmetry a unilateral program to help fix any imbalances from lifting heavy doing powerlifting. Then I will probably do a bodybuilding split.

Diet:
  • Daily caloric intake: 2500-3000 calories a day depending on if I eat something outside my normal eating routine.
  • Macronutrient split: Only thing I track is my protein intake. I am shooting for 200-225 grams of protein a day.
    • Meal Plan: This is my normal day in and day out routine. If something special comes up then it alters the plan but I have been consistent with this for the past year.
    • Breakfast: 6 whole eggs, a protein shake.
    • Lunch: beef stick, pork jerky, and a protein bar while driving around for work
    • Dinner: usually somewhere around a lb of meat depending on what is being served. I will also have some vegetables typically at this meal.
Supplements:
before the gym I have Bucked Up Woke AF

My other daily supplements
  • creatine monohydrate 10 grams x 2 daily
  • HMB 2.5 grams x 2 daily
  • beta alanine 5 grams
  • sea salt 1.5g
  • 4.5 potassium
  • magnesium bisglycinate 72 mg morning
  • psyllium husk 25 grams a day
  • Thorn Basic nutrients 2/daily
  • CoQ10 300mg daily
  • magnesium glycinate 1500mg daily before bed
  • 4200mg fish oil daily
  • Liver support


Medications:
  • Valsartan HCTZ 320-12.5 1x daily My blood pressure runs in the 130's /80's
  • Mounjaro (tirzepatide) 10 1x weekly (Tuesdays)
  • Testosterone Cypionate 200 mg weekly injections 2x weekly
Blood Work:
My last blood work is in my last log. https://www.evolutionary.org/forums...irzepatide-to-testosterone-anavar-log.103301/

Cycle Plan:
  • I am already on Cycle of 143mg EOD of Testosterone Cypionate 250 until Sept 9th then I will go back to TRT
Additional Notes/Goals:
Lose weight and get down to a goal weight of 200lbs or less. I don't care about percentage as much as I just want to lose weight, have good blood markers, good blood pressure and be healthy.
Click to expand...
@kcates glad to see ya got another one going brother. Can’t wait to see the progression
 
BodyMonster34 said:
bro yeah i think i will do that. problem is son punches holes all over trailer. he is good for 1 or 2 punches a day. he also bangs head against wall not sure what i can do about that. i tried belt on him but then he wails even more and wife gets mad at me and says i got beat too when i was his age and look how i turn out
they should make sitcom about my life lol
Click to expand...
How old is that one? Maybe get him on some weights or Jui jitsu or something to let all that energy out. Hang a bag from the tree or in the barn to beat on! That would drive me crazy. My little one the last time he slammed a door and put a hole in the wall I made him do the patch work. He did pretty good actually.
 
LevButlerov said:
300mgs test cyp is sports TRT I think you can easily handle it. @kcates
Click to expand...
I can handle it. I am on the 500mg now and I dont feel anything different. I dont see the scale do anything like gain 5 -10 lbs. I just feel like my same old self since i started TRT. The only time I really have felt anything is when i first started TRT and it made me way more relaxed, happier, less stress. I was grumpy as hell before TRT. Now I am like chill, relaxed, and boring. I balme being introverted and the GLp making me not like anything anymore. The question is can my blood work handle it?
 
kcates said:
How old is that one? Maybe get him on some weights or Jui jitsu or something to let all that energy out. Hang a bag from the tree or in the barn to beat on! That would drive me crazy. My little one the last time he slammed a door and put a hole in the wall I made him do the patch work. He did pretty good actually.
Click to expand...
bro haha i got kids all ages. can't even track they ages. from babies to oldest is in his late 20's.. half of them turn out bad. but i think 50% not bad
 
kcates said:
I can handle it. I am on the 500mg now and I dont feel anything different. I dont see the scale do anything like gain 5 -10 lbs. I just feel like my same old self since i started TRT. The only time I really have felt anything is when i first started TRT and it made me way more relaxed, happier, less stress. I was grumpy as hell before TRT. Now I am like chill, relaxed, and boring. I balme being introverted and the GLp making me not like anything anymore. The question is can my blood work handle it?
Click to expand...
I think your blood work can handle it, we just need to budget in some organ liver cycle support and do a few days of detox and fasting, can you do that? @kcates
 
LevButlerov said:
I think your blood work can handle it, we just need to budget in some organ liver cycle support and do a few days of detox and fasting, can you do that? @kcates
Click to expand...
Can't budget in anything right now. Until sales commissions are rolling in regularly. Probably be about 2 months from now hopefully. There's the lag period between when I make a sale and we collect money. It's about 45-60 days. Hopefully after that I will be golden.
 
kcates said:
Can't budget in anything right now. Until sales commissions are rolling in regularly. Probably be about 2 months from now hopefully. There's the lag period between when I make a sale and we collect money. It's about 45-60 days. Hopefully after that I will be golden.
Click to expand...
lets take it slow next 2 mo as you build you commission base :D @kcates
 
Monday:

Training:
Dumphy Squat Hold 2x15 sec
Hip Bridge Hold 2 x15 sec
Single leg Suspension Squat 4x10 reps BW
Single leg Toe Touch 4x10 BW
Suspension Fly Hold 2x15 sec
Suspension Extended Fly Hold 2x15 sec
Suspension Anchor Push-up 2x10 BW
Hanging iso-Lat Stretch 2x15sec
Suspension Row Hold 2x15sec
Single-Arm Suspension Row 4x10BW
thread the needle iso-smash 4x15sec
Suspension W hold 2x15sec
Suspension Crocodile I 2x10 BW
Wrist Cars Quadruped 4 x15 sec
Bicep Squeeze 2x 15 sec
Suspension Curls 2x10 Bw
Skull Crusher Iso-hold 2x15 sec
Diamond Hold 2x15sec
Suspension Skull Crusher 2x10 BW

15 min stair climber level 4
15 min treadmill speed 3 and incline 4

Diet:

daily supplements and meds

meal before training: 6 eggs and can of chicken.

mid day snacks: beef stick, pork jerky, and a protein bar.

Dinner: 1 lb of pot roast
 
Tuesday:

Training: Mobility, core, calf.
Foam Roll Piriformis each side 2x20 sec
Foam Roll IT each side 2x20 sec
Foam Roll Erector Spinae 1 x20 sec
Foam Roll Latissimus Dorsi 2x20sec
Inch Worm to Upward Facing Dog Walk 1 x25lb
90/90 2x10
In step lunge with Shoulder Rotation 20 yards
Band pull apart 20 reps
Band internal rotation 2 x20 reps
Front Loaded Kettlebell walk 40 yards down and back
Suitcase carry 40 yards
Bird dog 2x10
Single leg Standing Calf Raise 2 x10 30lb
Single leg Seated calf Raise 2 x 10 30lb

15 min stair climber level 4
30 min treadmill speed 3 incline 4

Diet:

Daily supplements and meds

meal after training: 6 eggs and 12 ounces of pot roast

mid day snacks: beef stick, pork jerky, and protein bar

dinner: 14.7 ounces of pulled smoked pork
 
Good start
 
kcates said:
Monday:

Training:
Dumphy Squat Hold 2x15 sec
Hip Bridge Hold 2 x15 sec
Single leg Suspension Squat 4x10 reps BW
Single leg Toe Touch 4x10 BW
Suspension Fly Hold 2x15 sec
Suspension Extended Fly Hold 2x15 sec
Suspension Anchor Push-up 2x10 BW
Hanging iso-Lat Stretch 2x15sec
Suspension Row Hold 2x15sec
Single-Arm Suspension Row 4x10BW
thread the needle iso-smash 4x15sec
Suspension W hold 2x15sec
Suspension Crocodile I 2x10 BW
Wrist Cars Quadruped 4 x15 sec
Bicep Squeeze 2x 15 sec
Suspension Curls 2x10 Bw
Skull Crusher Iso-hold 2x15 sec
Diamond Hold 2x15sec
Suspension Skull Crusher 2x10 BW

15 min stair climber level 4
15 min treadmill speed 3 and incline 4

Diet:

daily supplements and meds

meal before training: 6 eggs and can of chicken.

mid day snacks: beef stick, pork jerky, and a protein bar.

Dinner: 1 lb of pot roast
Click to expand...
@kcates very high protein today, and really deep on training volume!
kcates said:
Tuesday:

Training: Mobility, core, calf.
Foam Roll Piriformis each side 2x20 sec
Foam Roll IT each side 2x20 sec
Foam Roll Erector Spinae 1 x20 sec
Foam Roll Latissimus Dorsi 2x20sec
Inch Worm to Upward Facing Dog Walk 1 x25lb
90/90 2x10
In step lunge with Shoulder Rotation 20 yards
Band pull apart 20 reps
Band internal rotation 2 x20 reps
Front Loaded Kettlebell walk 40 yards down and back
Suitcase carry 40 yards
Bird dog 2x10
Single leg Standing Calf Raise 2 x10 30lb
Single leg Seated calf Raise 2 x 10 30lb

15 min stair climber level 4
30 min treadmill speed 3 incline 4

Diet:

Daily supplements and meds

meal after training: 6 eggs and 12 ounces of pot roast

mid day snacks: beef stick, pork jerky, and protein bar

dinner: 14.7 ounces of pulled smoked pork
Click to expand...
Again clean eating day, you are keeping mainly to protein and low carbs right? from what I see.
I do think your volume is good but more plank work and leg raises needed.
 
kcates said:
Tuesday:

Training: Mobility, core, calf.
Foam Roll Piriformis each side 2x20 sec
Foam Roll IT each side 2x20 sec
Foam Roll Erector Spinae 1 x20 sec
Foam Roll Latissimus Dorsi 2x20sec
Inch Worm to Upward Facing Dog Walk 1 x25lb
90/90 2x10
In step lunge with Shoulder Rotation 20 yards
Band pull apart 20 reps
Band internal rotation 2 x20 reps
Front Loaded Kettlebell walk 40 yards down and back
Suitcase carry 40 yards
Bird dog 2x10
Single leg Standing Calf Raise 2 x10 30lb
Single leg Seated calf Raise 2 x 10 30lb

15 min stair climber level 4
30 min treadmill speed 3 incline 4

Diet:

Daily supplements and meds

meal after training: 6 eggs and 12 ounces of pot roast

mid day snacks: beef stick, pork jerky, and protein bar

dinner: 14.7 ounces of pulled smoked pork
Click to expand...
i have 2 foam rollers at home. one is short and thick and one is more long and thin. they work great! that along with hot yoga keeps my back happy @kcates
 
IMO, that’s pretty fast. No doubt you could do it, but it seems like slow and steady wins the race big time with weight loss. I had a kid at work lose 100 pounds in a year. He has a huge gross flap, and then his gallbladder had to be removed, and he stalled after that. A friend of mine who is 60 has been training and tracking food only, no drugs, for two years almost. He’s only down about 60 pounds but he’s actually showing abs now and not very loose skin. Says he feels great
 
kcates said:
Tuesday:

Training: Mobility, core, calf.
Foam Roll Piriformis each side 2x20 sec
Foam Roll IT each side 2x20 sec
Foam Roll Erector Spinae 1 x20 sec
Foam Roll Latissimus Dorsi 2x20sec
Inch Worm to Upward Facing Dog Walk 1 x25lb
90/90 2x10
In step lunge with Shoulder Rotation 20 yards
Band pull apart 20 reps
Band internal rotation 2 x20 reps
Front Loaded Kettlebell walk 40 yards down and back
Suitcase carry 40 yards
Bird dog 2x10
Single leg Standing Calf Raise 2 x10 30lb
Single leg Seated calf Raise 2 x 10 30lb

15 min stair climber level 4
30 min treadmill speed 3 incline 4

Diet:

Daily supplements and meds

meal after training: 6 eggs and 12 ounces of pot roast

mid day snacks: beef stick, pork jerky, and protein bar

dinner: 14.7 ounces of pulled smoked pork
Click to expand...
@kcates pork is looking great. a lot of foam rolling goes a long way. its a great way to help your back
 
kcates said:
Tuesday:

Training: Mobility, core, calf.
Foam Roll Piriformis each side 2x20 sec
Foam Roll IT each side 2x20 sec
Foam Roll Erector Spinae 1 x20 sec
Foam Roll Latissimus Dorsi 2x20sec
Inch Worm to Upward Facing Dog Walk 1 x25lb
90/90 2x10
In step lunge with Shoulder Rotation 20 yards
Band pull apart 20 reps
Band internal rotation 2 x20 reps
Front Loaded Kettlebell walk 40 yards down and back
Suitcase carry 40 yards
Bird dog 2x10
Single leg Standing Calf Raise 2 x10 30lb
Single leg Seated calf Raise 2 x 10 30lb

15 min stair climber level 4
30 min treadmill speed 3 incline 4

Diet:

Daily supplements and meds

meal after training: 6 eggs and 12 ounces of pot roast

mid day snacks: beef stick, pork jerky, and protein bar

dinner: 14.7 ounces of pulled smoked pork
Click to expand...
good work on the meals too. keeping that protein strong @kcates i still think you have room to improve more too
 
kcates said:
Tuesday:

Training: Mobility, core, calf.
Foam Roll Piriformis each side 2x20 sec
Foam Roll IT each side 2x20 sec
Foam Roll Erector Spinae 1 x20 sec
Foam Roll Latissimus Dorsi 2x20sec
Inch Worm to Upward Facing Dog Walk 1 x25lb
90/90 2x10
In step lunge with Shoulder Rotation 20 yards
Band pull apart 20 reps
Band internal rotation 2 x20 reps
Front Loaded Kettlebell walk 40 yards down and back
Suitcase carry 40 yards
Bird dog 2x10
Single leg Standing Calf Raise 2 x10 30lb
Single leg Seated calf Raise 2 x 10 30lb

15 min stair climber level 4
30 min treadmill speed 3 incline 4

Diet:

Daily supplements and meds

meal after training: 6 eggs and 12 ounces of pot roast

mid day snacks: beef stick, pork jerky, and protein bar

dinner: 14.7 ounces of pulled smoked pork
Click to expand...
bro you showing off those native OKie genes all the time. gotta make sure you smoke that pork. you smokin it yourself out back behind outhouse too? @kcates
 
kcates said:
Tuesday:

Training: Mobility, core, calf.
Foam Roll Piriformis each side 2x20 sec
Foam Roll IT each side 2x20 sec
Foam Roll Erector Spinae 1 x20 sec
Foam Roll Latissimus Dorsi 2x20sec
Inch Worm to Upward Facing Dog Walk 1 x25lb
90/90 2x10
In step lunge with Shoulder Rotation 20 yards
Band pull apart 20 reps
Band internal rotation 2 x20 reps
Front Loaded Kettlebell walk 40 yards down and back
Suitcase carry 40 yards
Bird dog 2x10
Single leg Standing Calf Raise 2 x10 30lb
Single leg Seated calf Raise 2 x 10 30lb

15 min stair climber level 4
30 min treadmill speed 3 incline 4

Diet:

Daily supplements and meds

meal after training: 6 eggs and 12 ounces of pot roast

mid day snacks: beef stick, pork jerky, and protein bar

dinner: 14.7 ounces of pulled smoked pork
Click to expand...
nice food @kcates you certain are loading up on protein. you doing straight carnivore?
 
kcates said:
Tuesday:

Training: Mobility, core, calf.
Foam Roll Piriformis each side 2x20 sec
Foam Roll IT each side 2x20 sec
Foam Roll Erector Spinae 1 x20 sec
Foam Roll Latissimus Dorsi 2x20sec
Inch Worm to Upward Facing Dog Walk 1 x25lb
90/90 2x10
In step lunge with Shoulder Rotation 20 yards
Band pull apart 20 reps
Band internal rotation 2 x20 reps
Front Loaded Kettlebell walk 40 yards down and back
Suitcase carry 40 yards
Bird dog 2x10
Single leg Standing Calf Raise 2 x10 30lb
Single leg Seated calf Raise 2 x 10 30lb

15 min stair climber level 4
30 min treadmill speed 3 incline 4

Diet:

Daily supplements and meds

meal after training: 6 eggs and 12 ounces of pot roast

mid day snacks: beef stick, pork jerky, and protein bar

dinner: 14.7 ounces of pulled smoked pork
Click to expand...
bros @kcates you looking like you all in on this. very good core training. much respect for that iron training
 
ceo said:
bros @kcates you looking like you all in on this. very good core training. much respect for that iron training
Click to expand...
Its a couple of weeks of deload doing body weight stuff and suspension trainer stuff for the two weeks. After all the bilateral heavy for me lifting I need some rest and going to start doing some unilateral work for at least 12 weeks maybe do another 12 after that who knows see how I feel. Monday I get back on the weights and I think its a lot of single leg and arm stuff using probably a lot of machine , dumbbells and kettlebells. Time to strengthen up the weak sides.
 
  • Like
Reactions: ceo
ROIDDERS said:
nice food @kcates you certain are loading up on protein. you doing straight carnivore?
Click to expand...
I prioritize protein first. After eating it usually i am not hungry for anything else. I cut my carbs in half I was doing 6 ounces of rice I am doing 3 when i do have some with my first meal after training. Last couple of days i didnt have any ground beef cooked up ready to make. Try and get that done today.
 
BodyMonster34 said:
bro you showing off those native OKie genes all the time. gotta make sure you smoke that pork. you smokin it yourself out back behind outhouse too? @kcates
Click to expand...
not that batch. My wife bought that from the local bbq place. I just ordered a pound of pulled pork. Then I weighed it to see if they shorted me and they did. Sorry fuckers. When I get caught up with life I will start smoking my own meat again. I have two smokers actually. I have a big one on a trailer. Then i have my small one in the garage.
 
LevButlerov said:
@kcates very high protein today, and really deep on training volume!

Again clean eating day, you are keeping mainly to protein and low carbs right? from what I see.
I do think your volume is good but more plank work and leg raises needed.
Click to expand...
More volume on ab work or more volume in general? My abs are actually feel really good under all the fat. There rock hard me and my wife be feeling them. I just need to get the fat off the top to see them. lol
 
kcates said:
My gym started doing hot yoga on Wednesday evenings at 6pm. I hope when things level out I can start going Wed. Nights and try it out.
Click to expand...
You will like it. Let me know what style it is. Bikram is most challenging and it wouldnt be at a gym due to intensity. Gotta go to a private studio for it
 
kcates said:
More volume on ab work or more volume in general? My abs are actually feel really good under all the fat. There rock hard me and my wife be feeling them. I just need to get the fat off the top to see them. lol
Click to expand...
I think overall more volume and abs as well, concentrate on volume smaller weights think of it as weight cardio :D
 
kcates said:
10 days I will die!
Click to expand...
You will not die LOL :P if you were 90lb girl you would, but we don't start with 10 days. @kcates we start with 36 hour fast, start there with electrolytes.
 
kcates said:
Tuesday:

Training: Mobility, core, calf.
Foam Roll Piriformis each side 2x20 sec
Foam Roll IT each side 2x20 sec
Foam Roll Erector Spinae 1 x20 sec
Foam Roll Latissimus Dorsi 2x20sec
Inch Worm to Upward Facing Dog Walk 1 x25lb
90/90 2x10
In step lunge with Shoulder Rotation 20 yards
Band pull apart 20 reps
Band internal rotation 2 x20 reps
Front Loaded Kettlebell walk 40 yards down and back
Suitcase carry 40 yards
Bird dog 2x10
Single leg Standing Calf Raise 2 x10 30lb
Single leg Seated calf Raise 2 x 10 30lb

15 min stair climber level 4
30 min treadmill speed 3 incline 4

Diet:

Daily supplements and meds

meal after training: 6 eggs and 12 ounces of pot roast

mid day snacks: beef stick, pork jerky, and protein bar

dinner: 14.7 ounces of pulled smoked pork
Click to expand...
@kcates solid work right here!
 
kcates said:
not that batch. My wife bought that from the local bbq place. I just ordered a pound of pulled pork. Then I weighed it to see if they shorted me and they did. Sorry fuckers. When I get caught up with life I will start smoking my own meat again. I have two smokers actually. I have a big one on a trailer. Then i have my small one in the garage.
Click to expand...
bro nice trailer smoker i like it.
 
kcates said:
Its a couple of weeks of deload doing body weight stuff and suspension trainer stuff for the two weeks. After all the bilateral heavy for me lifting I need some rest and going to start doing some unilateral work for at least 12 weeks maybe do another 12 after that who knows see how I feel. Monday I get back on the weights and I think its a lot of single leg and arm stuff using probably a lot of machine , dumbbells and kettlebells. Time to strengthen up the weak sides.
Click to expand...
bros you getting on a roll now
 
kcates said:
I prioritize protein first. After eating it usually i am not hungry for anything else. I cut my carbs in half I was doing 6 ounces of rice I am doing 3 when i do have some with my first meal after training. Last couple of days i didnt have any ground beef cooked up ready to make. Try and get that done today.
Click to expand...
you are doing carnivore?
 
Wednesday:
Training:
Dumphy Squat Hold 2x15 sec
Hip Bridge Hold 2 x15 sec
Single leg Suspension Squat 4x10 reps BW
Single leg Toe Touch 4x10 BW
Suspension Fly Hold 2x15 sec
Suspension Extended Fly Hold 2x15 sec
Suspension Anchor Push-up 2x10 BW
Hanging iso-Lat Stretch 2x15sec
Suspension Row Hold 2x15sec
Single-Arm Suspension Row 4x10BW
thread the needle iso-smash 4x15sec
Suspension W hold 2x15sec
Suspension Crocodile I 2x10 BW
Wrist Cars Quadruped 4 x15 sec
Bicep Squeeze 2x 15 sec
Suspension Curls 2x10 Bw
Skull Crusher Iso-hold 2x15 sec
Diamond Hold 2x15sec
Suspension Skull Crusher 2x10 BW

15 min treadmill level 5

Diet:

daily supplements and meds

Meal after morning training: 6 eggs, 50 gram protein shake with water and peanut butter powder fit, and can of chicken breast.

afternoon snack: protein bar

dinner: 1 pound of chopped beef with vegetables mixed in.
 
Thursday:
Training:
Lateral lung hop 2x 40 yards BW
walking heel squat 2 x 40 yards BW
Inch worms 20 yards BW
Leg Swings 2 x20
Walking knee Raise: 40 yards
stick dislocates: 10
stick wrap around 2 x10
good morning 10 reps 45 lb bar
Dumphy Squat hold 8 reps BW
Lateral Drivers 2 x10 BW
Iso Drivers 10 x BW
Rotational Lunges 2x 10 BW
Cable Chop 2x10 40lbs
Single Leg Standing calf raise 2x10 35lbs
single leg seated calf raises 2x10 35lbs

15 min stair climber level 4
15 min treadmill speed 3 incline 4

Diet:

daily supplements and meds

meal after training: 6 eggs and 12 ounces of chopped beef and veggies

snack: 20g protein bar

Dinner: 1.1 lb of chicken thighs

snack: was craving something sweat. 20g protein bar.
 
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