Approved Log My TRT Cutting cycle Journal

[Dadbod1996]

Hello Evo Family!


I’m kicking off a new log to document my self-TRT cutting journey and progress. For those who don’t know me, here’s a quick recap of my background:


I’ve been training on and off for years and have run a few cycles in the past
Life caught up with me: marriage, fatherhood, and a broken leg left me inactive for almost 2 years, and my weight climbed up to 278 lbs at my heaviest.
Becoming a dad has been the most rewarding experience of my life, but I definitely let myself go during that time.

Got back to training in September 2024 , a bit over a year ago now , I’ve been back on track with diet, training, and supplementation. I’ve been putting in the work, and I’m proud to say I’m now down to 225 lbs as of today

Goal is to keep pushing until I reach 200 lbs .

 

[Dadbod1996]

Currently running

• TRT: Test E 200 mg weekly, split into two injections (Mon/Thurs)
• Cardarine: 20 mg daily
• Ostarine (MK-2866): 20mg daily

Supplements

• N2Guard
• NAC
• Omega-3s
• CoQ10
• Psyllium husk
• Amlodipine
• Curcumin
• Taurine
• Creatine
• L - tyrosine

Nutrition

• Calories: averaging ~2,000 daily
• Protein: 185g minimum daily
• Carbs & fats: flexible, not strict keto anymore — using Mediterranean-style foods + staples like chicken, beef, tuna, Greek yogurt, eggs, rice, potatoes, pita, blueberries, broccoli
• Fasting: currently using intermittent fasting windows (16–18 hours fasted daily)

Training

• Weight training: 4–5x per week (push/pull/legs/upper)
• Steps: 13k–20k daily, averaging 16k steps daily
• Leg training: all machine-based (leg press, hack squat, extensions, curls, calves) — no squats/lunges due to knee issues

Appreciate all the feedback and support in advance !

 

[Dadbod1996]

Training is looking like this

Losing a bit of strength lately as the cut progresses


Push Day

Flat Barbell Bench Press
135 lbs × 12
185 lbs × 10
225 lbs × 8
235 lbs × 6

Dumbbell Shoulder Press
30 lbs × 10
65 lbs × 10
2×65 lbs × 8

Pec Deck
4×220 lbs × 10

Cable Lateral Shoulder Raises
4×22 lbs × 8

Triceps Cable Rope Pushdown (Back Supported)
3×77 lbs × 8

Pull Day

Lat Pulldown
99 lbs × 15
3×231 lbs × 6

Lat Pulldown (Reverse Grip)
99 lbs × 12

Seated Chest Supported Row
180 lbs × 8
240 lbs × 5
220 lbs × 6
200 lbs × 8

2×100 lbs × 12 (one arm)
100 lbs × 20 (both arms)
100 lbs × 12 (one arm)

Face Pulls
3x 44 lbs × 25

EZ Bar Curls
3×80 lbs × 10

Cable Rope Hammer Curl
2×55 lbs × 12
55 lbs × 10

Smith machine Barbell Shrugs
4×(2 plates/side × 12)

Plate Shrugs
To Failure (~30 reps)


Leg Day
Leg Press
1 plate × 25
3 plates × 12
5 plates × 12
2×6 plates × 10
4 plates × 10
2 plates × 15

Hack Squat
2×1 plate × 10
2×2 plates × 8

Seated Leg Curl
5×150 lbs × 10

Leg Extension
120 lbs × 12
2×120 lbs × 10

Seated Calf Raises + Standing Calf Raises
5×(100 lbs × 12 + BW × 12)


Upper Day
Incline Bench Press
2×135 lbs × 10
185 lbs × 8
225 lbs × 5

Cable Row
143 lbs × 10
3×231 lbs × 5
121 lbs × 12

Dumbbell Lateral Raises
3×20 lbs × 12

Single Arm Dumbbell Triceps Extension (Cable)
40 lbs × 6
35 lbs × 10
30 lbs × 10

Cable Rope Hammer Curl
49.5 lbs × 12
55 lbs × 10

EZ Bar Curls
40 lbs × 20
3×80 lbs × 6

Triceps Press Machine
100 kg × 12
130 kg × 8
130 kg × 6


Picture attached is September 8 2024 vs September 8 2025

 

[LevButlerov]

Hello Evo Family!


I’m kicking off a new log to document my self-TRT cutting journey and progress. For those who don’t know me, here’s a quick recap of my background:


I’ve been training on and off for years and have run a few cycles in the past
Life caught up with me: marriage, fatherhood, and a broken leg left me inactive for almost 2 years, and my weight climbed up to 278 lbs at my heaviest.
Becoming a dad has been the most rewarding experience of my life, but I definitely let myself go during that time.

Got back to training in September 2024 , a bit over a year ago now , I’ve been back on track with diet, training, and supplementation. I’ve been putting in the work, and I’m proud to say I’m now down to 225 lbs as of today

Goal is to keep pushing until I reach 200 lbs .

Currently running

• TRT: Test E 200 mg weekly, split into two injections (Mon/Thurs)
• Cardarine: 20 mg daily
• Ostarine (MK-2866): 20mg daily

Supplements

• N2Guard
• NAC
• Omega-3s
• CoQ10
• Psyllium husk
• Amlodipine
• Curcumin
• Taurine
• Creatine
• L - tyrosine

Nutrition

• Calories: averaging ~2,000 daily
• Protein: 185g minimum daily
• Carbs & fats: flexible, not strict keto anymore — using Mediterranean-style foods + staples like chicken, beef, tuna, Greek yogurt, eggs, rice, potatoes, pita, blueberries, broccoli
• Fasting: currently using intermittent fasting windows (16–18 hours fasted daily)

Training

• Weight training: 4–5x per week (push/pull/legs/upper)
• Steps: 13k–20k daily, averaging 16k steps daily
• Leg training: all machine-based (leg press, hack squat, extensions, curls, calves) — no squats/lunges due to knee issues

Appreciate all the feedback and support in advance !

Training is looking like this

Losing a bit of strength lately as the cut progresses


Push Day

Flat Barbell Bench Press
135 lbs × 12
185 lbs × 10
225 lbs × 8
235 lbs × 6

Dumbbell Shoulder Press
30 lbs × 10
65 lbs × 10
2×65 lbs × 8

Pec Deck
4×220 lbs × 10

Cable Lateral Shoulder Raises
4×22 lbs × 8

Triceps Cable Rope Pushdown (Back Supported)
3×77 lbs × 8

Pull Day

Lat Pulldown
99 lbs × 15
3×231 lbs × 6

Lat Pulldown (Reverse Grip)
99 lbs × 12

Seated Chest Supported Row
180 lbs × 8
240 lbs × 5
220 lbs × 6
200 lbs × 8

2×100 lbs × 12 (one arm)
100 lbs × 20 (both arms)
100 lbs × 12 (one arm)

Face Pulls
3x 44 lbs × 25

EZ Bar Curls
3×80 lbs × 10

Cable Rope Hammer Curl
2×55 lbs × 12
55 lbs × 10

Smith machine Barbell Shrugs
4×(2 plates/side × 12)

Plate Shrugs
To Failure (~30 reps)


Leg Day
Leg Press
1 plate × 25
3 plates × 12
5 plates × 12
2×6 plates × 10
4 plates × 10
2 plates × 15

Hack Squat
2×1 plate × 10
2×2 plates × 8

Seated Leg Curl
5×150 lbs × 10

Leg Extension
120 lbs × 12
2×120 lbs × 10

Seated Calf Raises + Standing Calf Raises
5×(100 lbs × 12 + BW × 12)


Upper Day
Incline Bench Press
2×135 lbs × 10
185 lbs × 8
225 lbs × 5

Cable Row
143 lbs × 10
3×231 lbs × 5
121 lbs × 12

Dumbbell Lateral Raises
3×20 lbs × 12

Single Arm Dumbbell Triceps Extension (Cable)
40 lbs × 6
35 lbs × 10
30 lbs × 10

Cable Rope Hammer Curl
49.5 lbs × 12
55 lbs × 10

EZ Bar Curls
40 lbs × 20
3×80 lbs × 6

Triceps Press Machine
100 kg × 12
130 kg × 8
130 kg × 6


Picture attached is September 8 2024 vs September 8 2025

welcome back to the EVO family! @Dadbod1996 we are happy you restarted and your before after pics look amazing, lets do this!

 

[stevesmi]

Hello Evo Family!


I’m kicking off a new log to document my self-TRT cutting journey and progress. For those who don’t know me, here’s a quick recap of my background:


I’ve been training on and off for years and have run a few cycles in the past
Life caught up with me: marriage, fatherhood, and a broken leg left me inactive for almost 2 years, and my weight climbed up to 278 lbs at my heaviest.
Becoming a dad has been the most rewarding experience of my life, but I definitely let myself go during that time.

Got back to training in September 2024 , a bit over a year ago now , I’ve been back on track with diet, training, and supplementation. I’ve been putting in the work, and I’m proud to say I’m now down to 225 lbs as of today

Goal is to keep pushing until I reach 200 lbs .

@Dadbod1996 that is great man. this new log is going to be good. self TRT is something a lot of people are doing

 

[Ulter]

Hello Evo Family!


I’m kicking off a new log to document my self-TRT cutting journey and progress. For those who don’t know me, here’s a quick recap of my background:


I’ve been training on and off for years and have run a few cycles in the past
Life caught up with me: marriage, fatherhood, and a broken leg left me inactive for almost 2 years, and my weight climbed up to 278 lbs at my heaviest.
Becoming a dad has been the most rewarding experience of my life, but I definitely let myself go during that time.

Got back to training in September 2024 , a bit over a year ago now , I’ve been back on track with diet, training, and supplementation. I’ve been putting in the work, and I’m proud to say I’m now down to 225 lbs as of today

Goal is to keep pushing until I reach 200 lbs .

this will be nice to follow @Dadbod1996 Thanks for taking the time to put up a log. We look forward to seeing your progression.

 

[Mobster]

Let's goooooo!!!

 

[BodyMonster34]

Hello Evo Family!


I’m kicking off a new log to document my self-TRT cutting journey and progress. For those who don’t know me, here’s a quick recap of my background:


I’ve been training on and off for years and have run a few cycles in the past
Life caught up with me: marriage, fatherhood, and a broken leg left me inactive for almost 2 years, and my weight climbed up to 278 lbs at my heaviest.
Becoming a dad has been the most rewarding experience of my life, but I definitely let myself go during that time.

Got back to training in September 2024 , a bit over a year ago now , I’ve been back on track with diet, training, and supplementation. I’ve been putting in the work, and I’m proud to say I’m now down to 225 lbs as of today

Goal is to keep pushing until I reach 200 lbs .

bro i had 18 kids. always stayed in shape. really no excuse let kill this @Dadbod1996

 

[ceo]

Hello Evo Family!


I’m kicking off a new log to document my self-TRT cutting journey and progress. For those who don’t know me, here’s a quick recap of my background:


I’ve been training on and off for years and have run a few cycles in the past
Life caught up with me: marriage, fatherhood, and a broken leg left me inactive for almost 2 years, and my weight climbed up to 278 lbs at my heaviest.
Becoming a dad has been the most rewarding experience of my life, but I definitely let myself go during that time.

Got back to training in September 2024 , a bit over a year ago now , I’ve been back on track with diet, training, and supplementation. I’ve been putting in the work, and I’m proud to say I’m now down to 225 lbs as of today

Goal is to keep pushing until I reach 200 lbs .

bros looking forward to seeing you kill this. gonna be a great log. @Dadbod1996 back on track you will get some good changes

 

[2Thick]

Hello Evo Family!


I’m kicking off a new log to document my self-TRT cutting journey and progress. For those who don’t know me, here’s a quick recap of my background:


I’ve been training on and off for years and have run a few cycles in the past
Life caught up with me: marriage, fatherhood, and a broken leg left me inactive for almost 2 years, and my weight climbed up to 278 lbs at my heaviest.
Becoming a dad has been the most rewarding experience of my life, but I definitely let myself go during that time.

Got back to training in September 2024 , a bit over a year ago now , I’ve been back on track with diet, training, and supplementation. I’ve been putting in the work, and I’m proud to say I’m now down to 225 lbs as of today

Goal is to keep pushing until I reach 200 lbs .

Happy to see that. You're starting this log. It's going to be a fun one to follow. @Dadbod1996

 

[ROIDDERS]

Hello Evo Family!


I’m kicking off a new log to document my self-TRT cutting journey and progress. For those who don’t know me, here’s a quick recap of my background:


I’ve been training on and off for years and have run a few cycles in the past
Life caught up with me: marriage, fatherhood, and a broken leg left me inactive for almost 2 years, and my weight climbed up to 278 lbs at my heaviest.
Becoming a dad has been the most rewarding experience of my life, but I definitely let myself go during that time.

Got back to training in September 2024 , a bit over a year ago now , I’ve been back on track with diet, training, and supplementation. I’ve been putting in the work, and I’m proud to say I’m now down to 225 lbs as of today

Goal is to keep pushing until I reach 200 lbs .

@Dadbod1996 wow good work on this one. 200 pounds is solid. we want to see you continue to push things. keep the grind going

 

[Noah Wixx]

Hello Evo Family!


I’m kicking off a new log to document my self-TRT cutting journey and progress. For those who don’t know me, here’s a quick recap of my background:


I’ve been training on and off for years and have run a few cycles in the past
Life caught up with me: marriage, fatherhood, and a broken leg left me inactive for almost 2 years, and my weight climbed up to 278 lbs at my heaviest.
Becoming a dad has been the most rewarding experience of my life, but I definitely let myself go during that time.

Got back to training in September 2024 , a bit over a year ago now , I’ve been back on track with diet, training, and supplementation. I’ve been putting in the work, and I’m proud to say I’m now down to 225 lbs as of today

Goal is to keep pushing until I reach 200 lbs .

Congratulations on the log and the cutting jounery excited to see what happens

 

[Dadbod1996]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

 

[Dadbod1996]

Post workout yesterday

 

[25homes]

Hello Evo Family!


I’m kicking off a new log to document my self-TRT cutting journey and progress. For those who don’t know me, here’s a quick recap of my background:


I’ve been training on and off for years and have run a few cycles in the past
Life caught up with me: marriage, fatherhood, and a broken leg left me inactive for almost 2 years, and my weight climbed up to 278 lbs at my heaviest.
Becoming a dad has been the most rewarding experience of my life, but I definitely let myself go during that time.

Got back to training in September 2024 , a bit over a year ago now , I’ve been back on track with diet, training, and supplementation. I’ve been putting in the work, and I’m proud to say I’m now down to 225 lbs as of today

Goal is to keep pushing until I reach 200 lbs .

Good start stick with it

 

[LevButlerov]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

Pull day looked strong, big jumps on pulldowns and rows even with form breaking a bit at the top end. Good mix of grip changes kept the back and arms fully engaged, nice touch with the hammer curls to finish. Meal prep with those chicken and rice packs will make it way easier to hold strength while cutting, smart setup going into leg day tonight. @Dadbod1996

and I LOVE the touchdown from @pur-pharma-canada
@BeMe @HarleyGuy @haldencapital

 

[haldencapital]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

@Dadbod1996 that vial looks clean !!! Pur revamped their website not long ago as I can see. It looks very professional!

That meal prepped chicken looks good too. Oh my, I'm hungry now

 

[HarleyGuy]

Hello Evo Family!


I’m kicking off a new log to document my self-TRT cutting journey and progress. For those who don’t know me, here’s a quick recap of my background:


I’ve been training on and off for years and have run a few cycles in the past
Life caught up with me: marriage, fatherhood, and a broken leg left me inactive for almost 2 years, and my weight climbed up to 278 lbs at my heaviest.
Becoming a dad has been the most rewarding experience of my life, but I definitely let myself go during that time.

Got back to training in September 2024 , a bit over a year ago now , I’ve been back on track with diet, training, and supplementation. I’ve been putting in the work, and I’m proud to say I’m now down to 225 lbs as of today

Goal is to keep pushing until I reach 200 lbs .

I just read your first post @Dadbod1996 and your story is insanely similar to mine. From 270lbs down to 190lbs then built it up to 220lbs and then shredded the 220lbs where I am now at 205lbs. I'll be following your log and helping you out big time. Check out my log for my fat Dad pics down to my skinny Dad pics then it took me 3 years to get to where I'm at now. @LevButlerov is like glitter at a strip club too he's fuckin everywhere so expect some amazing feedback from him too and let's get @BeMe and @haldencapital in on this log too! We got another Canuck in our midst!

 

[HarleyGuy]

welcome back to the EVO family! @Dadbod1996 we are happy you restarted and your before after pics look amazing, lets do this!

Fuckin right EVO is on this with you @Dadbod1996. I'm pumped for this one. I like a member who doesn't have to post shit that always looks good. The other night I had a binge at night and woke up looking like a beached pregnant whale and I posted it because I don't give a f--k. No judgement on here!

 

[HarleyGuy]

bro i had 18 kids. always stayed in shape. really no excuse let kill this @Dadbod1996

@Dadbod1996 may I introduce you to @BodyMonster34 he will keep you chuckling no matter what your issues are! If you don't get on tren soon he will shank you too.

 

[BeMe]

Great start to the log @Dadbod1996

Looks like you got everything really dialed in. You have the type of frame where you could be one of those really freaky jacked bodybuilders that makes everyone's head turn when they walk down the street. I think you can do some really amazing stuff if you stick with it.

 

[LevButlerov]

Fuckin right EVO is on this with you @Dadbod1996. I'm pumped for this one. I like a member who doesn't have to post shit that always looks good. The other night I had a binge at night and woke up looking like a beached pregnant whale and I posted it because I don't give a f--k. No judgement on here!

We all had to binge nights lol

 

[Mobster]

Nice work on pulldowns

 

[stevesmi]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

@Dadbod1996 This is a really good update. Doing some good pulling exercises. Definitely glad to see you got in some solid rows.

 

[ceo]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

bros that good you meal prepping. red meat also a good way to food prep, lasts longer then chicken usually. also use salt @Dadbod1996

 

[Ulter]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

@Dadbod1996 Definitely make it a point to prep your meals. That chicken looks fantastic that you put together. That's the way to do it, keep it clean.

 

[2Thick]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

great touchdown! i've heard good stuff on pur. @Dadbod1996 they are approved

 

[ROIDDERS]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

EVO family respect on this one. nice pics. looks very good on the food! @Dadbod1996

 

[RoySimpson]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

@Dadbod1996 awesome work on the pull day!

 

[ballin2504]

Training is looking like this

Losing a bit of strength lately as the cut progresses


Push Day

Flat Barbell Bench Press
135 lbs × 12
185 lbs × 10
225 lbs × 8
235 lbs × 6

Dumbbell Shoulder Press
30 lbs × 10
65 lbs × 10
2×65 lbs × 8

Pec Deck
4×220 lbs × 10

Cable Lateral Shoulder Raises
4×22 lbs × 8

Triceps Cable Rope Pushdown (Back Supported)
3×77 lbs × 8

Pull Day

Lat Pulldown
99 lbs × 15
3×231 lbs × 6

Lat Pulldown (Reverse Grip)
99 lbs × 12

Seated Chest Supported Row
180 lbs × 8
240 lbs × 5
220 lbs × 6
200 lbs × 8

2×100 lbs × 12 (one arm)
100 lbs × 20 (both arms)
100 lbs × 12 (one arm)

Face Pulls
3x 44 lbs × 25

EZ Bar Curls
3×80 lbs × 10

Cable Rope Hammer Curl
2×55 lbs × 12
55 lbs × 10

Smith machine Barbell Shrugs
4×(2 plates/side × 12)

Plate Shrugs
To Failure (~30 reps)


Leg Day
Leg Press
1 plate × 25
3 plates × 12
5 plates × 12
2×6 plates × 10
4 plates × 10
2 plates × 15

Hack Squat
2×1 plate × 10
2×2 plates × 8

Seated Leg Curl
5×150 lbs × 10

Leg Extension
120 lbs × 12
2×120 lbs × 10

Seated Calf Raises + Standing Calf Raises
5×(100 lbs × 12 + BW × 12)


Upper Day
Incline Bench Press
2×135 lbs × 10
185 lbs × 8
225 lbs × 5

Cable Row
143 lbs × 10
3×231 lbs × 5
121 lbs × 12

Dumbbell Lateral Raises
3×20 lbs × 12

Single Arm Dumbbell Triceps Extension (Cable)
40 lbs × 6
35 lbs × 10
30 lbs × 10

Cable Rope Hammer Curl
49.5 lbs × 12
55 lbs × 10

EZ Bar Curls
40 lbs × 20
3×80 lbs × 6

Triceps Press Machine
100 kg × 12
130 kg × 8
130 kg × 6


Picture attached is September 8 2024 vs September 8 2025

@Dadbod1996 i’d like to start of the log big guy. The training is on point. You also have a great physique already. Can’t wait to see where you take it.

 

[ballin2504]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

@Dadbod1996 the food looks really good and I also love seeing the gear pictures. Looks like both of them were treating you well.

 

[Tiger Salman Khan]

Post workout yesterday

@Dadbod1996 arms looking solid bro.....

 

[Noah Wixx]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

Nice td

 

[25homes]

Just got my first order from @pur-pharma-canada
2 days for delivery off their website to Canada

Had a good workout last night

Pull day
Lat pulldown
121 12 reps
209lbs 6 reps
231lbs 6 reps
231lbs 5 reps
Seated chest supported row
180lbs 10 reps
3x220lbs 8 reps ( form fails at 6 )
Seated chest supported row Reverse grip one handed
4x 100lbs 12 reps
Lat pull downs reverse grip machine
3x 99lbs 12 reps
Face pulls ( 3 different grips )
3x 44 lbs 12 / 12 / 12
Cable rope hammer curl
3x55lbs 10 reps
3x 33lbs 15 reps

Main priority right now with my workouts is to try to maintain as much strength throughout my cut

Tonight’s workout will be leg day


Have been meal prepping a lot of chicken recently
Have frozen meals that consist of 150g rice + 200g chicken breast handy .

That was fast td Bru

 

[Dadbod1996]

Thank you for all the input and love EVO family


Training & Diet Update – Week of September 17–24
Wednesday, September 17 – Leg Day

• Leg Press: 2 plates × 15 , 3 plates × 12, 5 plates × 12, 2×6 plates × 10
• Seated Leg Curl: 3×170 lbs × 10
• Leg Extension: 4×150 lbs × 10
• Lying Leg Curl: 3×120 lbs × 10
• Seated Calf Raises + Standing Calf Raises: 5×(90 lbs × 12 + BW × 12)

Thursday, September 18 – Upper Day (short breaks, fast workout because I was short on time )

• Incline Bench Press: 135 lbs × 12, 185 lbs × 8, 225 lbs × 5 + 135 lbs × 8
• Cable Row: 121 lbs × 12, 165 lbs × 10, 209 lbs 4+2 reps + 99 lbs × 8
• Smith Machine Barbell Shrugs: 1 plate × 20, 2 plates × 12, 3×3 plates × 8
• Dumbbell Lateral Shoulder Raises: 3×20 lbs × 12
• Single-Handed Dumbbell Triceps Extensions: 3×30 lbs × 15
• EZ Bar Curls: 70 lbs × 12, 70 lbs × 10, 70 lbs × 8
• Tricep Press Machine: 2×130 kg × 8
• Cable Rope Hammer Curl: 3×49.5 lbs ×12

Weekend was focused on active rest involving alot of walking and 15m core workouts

Monday, September 22 – Push Day

• Incline Barbell Bench Press: 95 lbs × 20, 135 lbs × 12, 225 lbs × 6
• Dumbbell Shoulder Press: 50 lbs × 12, 65 lbs × 9, 65 lbs × 7
• Pec Deck: 220 lbs × 10, 2×220 lbs × 8
• Dumbbell Lateral Shoulder Raises: 4×20 lbs × 10
• One-Hand Cable Tricep Extensions: 4×33 lbs × 8
• Tricep Press Machine: 3×200 lbs × 10

Tuesday, September 23 – Pull Day

• Lat Pulldown: 121 lbs × 12, 2×231 lbs × 6, 209 lbs × 6
• Seated Chest Supported Row: 180 lbs × 12, 220 lbs × 8, 240 lbs × 5
• Seated Chest Supported Row Reverse Grip One-Handed: 4×100 lbs × 12
• Lat Pulldown Reverse Grip Machine: 3×110 reps, 1 min breaks
• Face Pulls (3 different grips): 3×44 lbs × 12 / 12 / 12
• Cable Rope Hammer Curl: 5×55 lbs × 10

Wednesday, September 24 – Leg Day

• Leg Press: 2 plates × 15, 3 plates × 12, 5 plates × 12, 2×6 plates × 10
• Seated Leg Curl: 3×170 lbs × 12
• Leg Extension: 3×160 lbs × 12, 160 lbs × 10
• Lying Leg Curl: 3×120 lbs × 10
• Seated Calf Raises + Standing Calf Raises: 5×(90 lbs × 12 + BW × 12)

Had a minor strain of the distal biceps tendon while leg pressing ( of all things ) and my biceps is very painful right now .
Next few days will consist of trying to recover and no upper body work . Will increase my daily steps to 20k steps daily , will do some core exercises and maybe get a leg workout in until next Monday where I will reassess and see if I can do a push day or upper body day .

• Diet is on track
• Cardio: ~15k steps daily
• Weight is down to 218 lbs as of this morning .

 

[HarleyGuy]

Thank you for all the input and love EVO family


Training & Diet Update – Week of September 17–24
Wednesday, September 17 – Leg Day

• Leg Press: 2 plates × 15 , 3 plates × 12, 5 plates × 12, 2×6 plates × 10
• Seated Leg Curl: 3×170 lbs × 10
• Leg Extension: 4×150 lbs × 10
• Lying Leg Curl: 3×120 lbs × 10
• Seated Calf Raises + Standing Calf Raises: 5×(90 lbs × 12 + BW × 12)

Thursday, September 18 – Upper Day (short breaks, fast workout because I was short on time )

• Incline Bench Press: 135 lbs × 12, 185 lbs × 8, 225 lbs × 5 + 135 lbs × 8
• Cable Row: 121 lbs × 12, 165 lbs × 10, 209 lbs 4+2 reps + 99 lbs × 8
• Smith Machine Barbell Shrugs: 1 plate × 20, 2 plates × 12, 3×3 plates × 8
• Dumbbell Lateral Shoulder Raises: 3×20 lbs × 12
• Single-Handed Dumbbell Triceps Extensions: 3×30 lbs × 15
• EZ Bar Curls: 70 lbs × 12, 70 lbs × 10, 70 lbs × 8
• Tricep Press Machine: 2×130 kg × 8
• Cable Rope Hammer Curl: 3×49.5 lbs ×12

Weekend was focused on active rest involving alot of walking and 15m core workouts

Monday, September 22 – Push Day

• Incline Barbell Bench Press: 95 lbs × 20, 135 lbs × 12, 225 lbs × 6
• Dumbbell Shoulder Press: 50 lbs × 12, 65 lbs × 9, 65 lbs × 7
• Pec Deck: 220 lbs × 10, 2×220 lbs × 8
• Dumbbell Lateral Shoulder Raises: 4×20 lbs × 10
• One-Hand Cable Tricep Extensions: 4×33 lbs × 8
• Tricep Press Machine: 3×200 lbs × 10

Tuesday, September 23 – Pull Day

• Lat Pulldown: 121 lbs × 12, 2×231 lbs × 6, 209 lbs × 6
• Seated Chest Supported Row: 180 lbs × 12, 220 lbs × 8, 240 lbs × 5
• Seated Chest Supported Row Reverse Grip One-Handed: 4×100 lbs × 12
• Lat Pulldown Reverse Grip Machine: 3×110 reps, 1 min breaks
• Face Pulls (3 different grips): 3×44 lbs × 12 / 12 / 12
• Cable Rope Hammer Curl: 5×55 lbs × 10

Wednesday, September 24 – Leg Day

• Leg Press: 2 plates × 15, 3 plates × 12, 5 plates × 12, 2×6 plates × 10
• Seated Leg Curl: 3×170 lbs × 12
• Leg Extension: 3×160 lbs × 12, 160 lbs × 10
• Lying Leg Curl: 3×120 lbs × 10
• Seated Calf Raises + Standing Calf Raises: 5×(90 lbs × 12 + BW × 12)

Had a minor strain of the distal biceps tendon while leg pressing ( of all things ) and my biceps is very painful right now .
Next few days will consist of trying to recover and no upper body work . Will increase my daily steps to 20k steps daily , will do some core exercises and maybe get a leg workout in until next Monday where I will reassess and see if I can do a push day or upper body day .

• Diet is on track
• Cardio: ~15k steps daily
• Weight is down to 218 lbs as of this morning .

Absolutely solid workouts here! Get some BPC-157/TB-500/GHK-Cu and inject right into that tendon. If you check my log it healed me up fast!

 

[Dadbod1996]

Get some BPC-157/TB-500/GHK-Cu

I actually have my dad on that stack right now and have done extensive research about the subject . I will borrow some off him and try and speed up recovery ! Will also use it near my right knee to help with that and maybe eventually be able to squat again .

If you check my log it healed me up fast!

Will take the time to read the whole thing ! I am certain I will learn a lot !

 

[BeMe]

Thank you for all the input and love EVO family


Training & Diet Update – Week of September 17–24
Wednesday, September 17 – Leg Day

• Leg Press: 2 plates × 15 , 3 plates × 12, 5 plates × 12, 2×6 plates × 10
• Seated Leg Curl: 3×170 lbs × 10
• Leg Extension: 4×150 lbs × 10
• Lying Leg Curl: 3×120 lbs × 10
• Seated Calf Raises + Standing Calf Raises: 5×(90 lbs × 12 + BW × 12)

Thursday, September 18 – Upper Day (short breaks, fast workout because I was short on time )

• Incline Bench Press: 135 lbs × 12, 185 lbs × 8, 225 lbs × 5 + 135 lbs × 8
• Cable Row: 121 lbs × 12, 165 lbs × 10, 209 lbs 4+2 reps + 99 lbs × 8
• Smith Machine Barbell Shrugs: 1 plate × 20, 2 plates × 12, 3×3 plates × 8
• Dumbbell Lateral Shoulder Raises: 3×20 lbs × 12
• Single-Handed Dumbbell Triceps Extensions: 3×30 lbs × 15
• EZ Bar Curls: 70 lbs × 12, 70 lbs × 10, 70 lbs × 8
• Tricep Press Machine: 2×130 kg × 8
• Cable Rope Hammer Curl: 3×49.5 lbs ×12

Weekend was focused on active rest involving alot of walking and 15m core workouts

Monday, September 22 – Push Day

• Incline Barbell Bench Press: 95 lbs × 20, 135 lbs × 12, 225 lbs × 6
• Dumbbell Shoulder Press: 50 lbs × 12, 65 lbs × 9, 65 lbs × 7
• Pec Deck: 220 lbs × 10, 2×220 lbs × 8
• Dumbbell Lateral Shoulder Raises: 4×20 lbs × 10
• One-Hand Cable Tricep Extensions: 4×33 lbs × 8
• Tricep Press Machine: 3×200 lbs × 10

Tuesday, September 23 – Pull Day

• Lat Pulldown: 121 lbs × 12, 2×231 lbs × 6, 209 lbs × 6
• Seated Chest Supported Row: 180 lbs × 12, 220 lbs × 8, 240 lbs × 5
• Seated Chest Supported Row Reverse Grip One-Handed: 4×100 lbs × 12
• Lat Pulldown Reverse Grip Machine: 3×110 reps, 1 min breaks
• Face Pulls (3 different grips): 3×44 lbs × 12 / 12 / 12
• Cable Rope Hammer Curl: 5×55 lbs × 10

Wednesday, September 24 – Leg Day

• Leg Press: 2 plates × 15, 3 plates × 12, 5 plates × 12, 2×6 plates × 10
• Seated Leg Curl: 3×170 lbs × 12
• Leg Extension: 3×160 lbs × 12, 160 lbs × 10
• Lying Leg Curl: 3×120 lbs × 10
• Seated Calf Raises + Standing Calf Raises: 5×(90 lbs × 12 + BW × 12)

Had a minor strain of the distal biceps tendon while leg pressing ( of all things ) and my biceps is very painful right now .
Next few days will consist of trying to recover and no upper body work . Will increase my daily steps to 20k steps daily , will do some core exercises and maybe get a leg workout in until next Monday where I will reassess and see if I can do a push day or upper body day .

• Diet is on track
• Cardio: ~15k steps daily
• Weight is down to 218 lbs as of this morning .

Wow really solid work on the training @Dadbod1996

Especially the incline press. What a beast!

Keep this up and you're gonna be a CBum dadbod lol

 

[LevButlerov]

Thank you for all the input and love EVO family


Training & Diet Update – Week of September 17–24
Wednesday, September 17 – Leg Day

• Leg Press: 2 plates × 15 , 3 plates × 12, 5 plates × 12, 2×6 plates × 10
• Seated Leg Curl: 3×170 lbs × 10
• Leg Extension: 4×150 lbs × 10
• Lying Leg Curl: 3×120 lbs × 10
• Seated Calf Raises + Standing Calf Raises: 5×(90 lbs × 12 + BW × 12)

Thursday, September 18 – Upper Day (short breaks, fast workout because I was short on time )

• Incline Bench Press: 135 lbs × 12, 185 lbs × 8, 225 lbs × 5 + 135 lbs × 8
• Cable Row: 121 lbs × 12, 165 lbs × 10, 209 lbs 4+2 reps + 99 lbs × 8
• Smith Machine Barbell Shrugs: 1 plate × 20, 2 plates × 12, 3×3 plates × 8
• Dumbbell Lateral Shoulder Raises: 3×20 lbs × 12
• Single-Handed Dumbbell Triceps Extensions: 3×30 lbs × 15
• EZ Bar Curls: 70 lbs × 12, 70 lbs × 10, 70 lbs × 8
• Tricep Press Machine: 2×130 kg × 8
• Cable Rope Hammer Curl: 3×49.5 lbs ×12

Weekend was focused on active rest involving alot of walking and 15m core workouts

Monday, September 22 – Push Day

• Incline Barbell Bench Press: 95 lbs × 20, 135 lbs × 12, 225 lbs × 6
• Dumbbell Shoulder Press: 50 lbs × 12, 65 lbs × 9, 65 lbs × 7
• Pec Deck: 220 lbs × 10, 2×220 lbs × 8
• Dumbbell Lateral Shoulder Raises: 4×20 lbs × 10
• One-Hand Cable Tricep Extensions: 4×33 lbs × 8
• Tricep Press Machine: 3×200 lbs × 10

Tuesday, September 23 – Pull Day

• Lat Pulldown: 121 lbs × 12, 2×231 lbs × 6, 209 lbs × 6
• Seated Chest Supported Row: 180 lbs × 12, 220 lbs × 8, 240 lbs × 5
• Seated Chest Supported Row Reverse Grip One-Handed: 4×100 lbs × 12
• Lat Pulldown Reverse Grip Machine: 3×110 reps, 1 min breaks
• Face Pulls (3 different grips): 3×44 lbs × 12 / 12 / 12
• Cable Rope Hammer Curl: 5×55 lbs × 10

Wednesday, September 24 – Leg Day

• Leg Press: 2 plates × 15, 3 plates × 12, 5 plates × 12, 2×6 plates × 10
• Seated Leg Curl: 3×170 lbs × 12
• Leg Extension: 3×160 lbs × 12, 160 lbs × 10
• Lying Leg Curl: 3×120 lbs × 10
• Seated Calf Raises + Standing Calf Raises: 5×(90 lbs × 12 + BW × 12)

Had a minor strain of the distal biceps tendon while leg pressing ( of all things ) and my biceps is very painful right now .
Next few days will consist of trying to recover and no upper body work . Will increase my daily steps to 20k steps daily , will do some core exercises and maybe get a leg workout in until next Monday where I will reassess and see if I can do a push day or upper body day .

• Diet is on track
• Cardio: ~15k steps daily
• Weight is down to 218 lbs as of this morning .

Solid week overall, weights are moving well across all your compounds and volume is consistent, shows the diet is fueling you right. Dropping to 218 lbs with that much training and 15k steps a day is good progress, you’re leaning out while keeping strength. Smart call backing off upper with that bicep strain, let it settle and focus on legs, core, and steps until it feels safe to push again. big EVO family love your way!

 

[Dadbod1996]

Quick little update

Went to the gym only twice in the last two weeks for a push day and a leg day while I give time for my biceps to recover .
Since I am not training like I usually do I took the time to focus more on cardio , 20k steps daily . I have also been doing omad + rolling fasts ; did my longest fast ever , 116 hours total , only water and electrolytes .
I am weighting in at 199lbs this morning . Officially down 80 lbs from my all time high .

Going to have a few high carb refeed days over the weekend and the plan is to get back into the gym next week .

Not really certain what my end goal is now , keep cutting or start a lean bulk ?

 

[BeMe]

Quick little update

Went to the gym only twice in the last two weeks for a push day and a leg day while I give time for my biceps to recover .
Since I am not training like I usually do I took the time to focus more on cardio , 20k steps daily . I have also been doing omad + rolling fasts ; did my longest fast ever , 116 hours total , only water and electrolytes .
I am weighting in at 199lbs this morning . Officially down 80 lbs from my all time high .

Going to have a few high carb refeed days over the weekend and the plan is to get back into the gym next week .

Not really certain what my end goal is now , keep cutting or start a lean bulk ?

Wow congrats on the 80lbs! That's almost an entire woman you dropped off your frame lol.

Personally I'd say keep cutting a bit more and get the BF% down a little bit before going for a recomp. You don't wanna start adding fat back when building up.

 

[LevButlerov]

Quick little update

Went to the gym only twice in the last two weeks for a push day and a leg day while I give time for my biceps to recover .
Since I am not training like I usually do I took the time to focus more on cardio , 20k steps daily . I have also been doing omad + rolling fasts ; did my longest fast ever , 116 hours total , only water and electrolytes .
I am weighting in at 199lbs this morning . Officially down 80 lbs from my all time high .

Going to have a few high carb refeed days over the weekend and the plan is to get back into the gym next week .

Not really certain what my end goal is now , keep cutting or start a lean bulk ?

You look lean in the picture, good base @Dadbod1996
That’s incredible progress, 80 lbs down is life changing and the fasting discipline shows real EVO brother mentality! smart call giving the biceps time to heal good play.

Have your refeed weekend, then shift into a small lean bulk at +300 cals over maintenance with 300 g protein daily. We can do a light bulk for 4 weeks, you down?

 

[stevesmi]

Quick little update

Went to the gym only twice in the last two weeks for a push day and a leg day while I give time for my biceps to recover .
Since I am not training like I usually do I took the time to focus more on cardio , 20k steps daily . I have also been doing omad + rolling fasts ; did my longest fast ever , 116 hours total , only water and electrolytes .
I am weighting in at 199lbs this morning . Officially down 80 lbs from my all time high .

Going to have a few high carb refeed days over the weekend and the plan is to get back into the gym next week .

Not really certain what my end goal is now , keep cutting or start a lean bulk ?

@Dadbod1996 dadbod is gone as far as i'm concerned. the OMAD and fasting is paying off. good job on 116 hour fast. not bad at all. maybe one day you will beat my 19 day fast record lol

 

[ceo]

Quick little update

Went to the gym only twice in the last two weeks for a push day and a leg day while I give time for my biceps to recover .
Since I am not training like I usually do I took the time to focus more on cardio , 20k steps daily . I have also been doing omad + rolling fasts ; did my longest fast ever , 116 hours total , only water and electrolytes .
I am weighting in at 199lbs this morning . Officially down 80 lbs from my all time high .

Going to have a few high carb refeed days over the weekend and the plan is to get back into the gym next week .

Not really certain what my end goal is now , keep cutting or start a lean bulk ?

bros congrats on a long fast. good work on that. how you feel overall? @Dadbod1996

 

[ROIDDERS]

Quick little update

Went to the gym only twice in the last two weeks for a push day and a leg day while I give time for my biceps to recover .
Since I am not training like I usually do I took the time to focus more on cardio , 20k steps daily . I have also been doing omad + rolling fasts ; did my longest fast ever , 116 hours total , only water and electrolytes .
I am weighting in at 199lbs this morning . Officially down 80 lbs from my all time high .

Going to have a few high carb refeed days over the weekend and the plan is to get back into the gym next week .

Not really certain what my end goal is now , keep cutting or start a lean bulk ?

sometimes taking time off sucks. but you gotta do it @Dadbod1996 you don't want injuries like that to become chronic.

 

[BeMe]

You look lean in the picture, good base @Dadbod1996
That’s incredible progress, 80 lbs down is life changing and the fasting discipline shows real EVO brother mentality! smart call giving the biceps time to heal good play.

Have your refeed weekend, then shift into a small lean bulk at +300 cals over maintenance with 300 g protein daily. We can do a light bulk for 4 weeks, you down?

I have a question @LevButlerov .

https://www.evolutionary.org/forums/threads/trt-and-training-journal.106409/page-14

Pics on this page, comments next page.

@moreReps21 was considering starting a lean gain, currently lower BF then @Dadbod1996 ,but you told @moreReps21 to keep losing BF before gaining. More reps is already pretty lean with clear abs and chest detail.

But you're telling @Dadbod1996 to switch to a gaining phase at a higher BF percentage.

Both were on a weight loss journey then hoping to build back up. Similar stats all around. Whats the difference? I'm curious to learn, you know me.

 

[Mobster]

Start with getting back onto the routine then assess

 

[Ulter]

Quick little update

Went to the gym only twice in the last two weeks for a push day and a leg day while I give time for my biceps to recover .
Since I am not training like I usually do I took the time to focus more on cardio , 20k steps daily . I have also been doing omad + rolling fasts ; did my longest fast ever , 116 hours total , only water and electrolytes .
I am weighting in at 199lbs this morning . Officially down 80 lbs from my all time high .

Going to have a few high carb refeed days over the weekend and the plan is to get back into the gym next week .

Not really certain what my end goal is now , keep cutting or start a lean bulk ?

i think you should keep recomping. keep losing body fat and keep putting on lean muscle. You can refer to that as a lean bulk if you want. @Dadbod1996

 

[LevButlerov]

I have a question @LevButlerov .

https://www.evolutionary.org/forums/threads/trt-and-training-journal.106409/page-14

Pics on this page, comments next page.

@moreReps21 was considering starting a lean gain, currently lower BF then @Dadbod1996 ,but you told @moreReps21 to keep losing BF before gaining. More reps is already pretty lean with clear abs and chest detail.

But you're telling @Dadbod1996 to switch to a gaining phase at a higher BF percentage.

Both were on a weight loss journey then hoping to build back up. Similar stats all around. Whats the difference? I'm curious to learn, you know me.

I was talking to @moreReps21 on and off I think he can tighten up and really go deep, he seems to want to keep real lean and had an issue upping macros when we talked. we try to support EVO brothers and not push too much. His goal is his and we support that.
On @Dadbod1996 I think he's on TRT and can do a light recomp, feel better and get into a cut within 8 weeks not long, it's going to be up to him how he does it.
If you notice I said +300cal thats barely a recomp, would boost him a bit and give him confidence.
https://www.evolutionary.org/forums/threads/my-trt-cutting-cycle-journal.106648/post-1853160

You look lean in the picture, good base @Dadbod1996
That’s incredible progress, 80 lbs down is life changing and the fasting discipline shows real EVO brother mentality! smart call giving the biceps time to heal good play.

Have your refeed weekend, then shift into a small lean bulk at +300 cals over maintenance with 300 g protein daily. We can do a light bulk for 4 weeks, you down?

I do get what you're asking, from the side view it looks like why right? @BeMe but I try to go with the flow of the EVO family and how individuals want to structure their lives. It's very subjective usually.
I could be wrong and right at the same time, and I know that. I do my best to juggle the limited info we have in the end.
Respect for asking and going into the convo my EVO brother. @BeMe
@HarleyGuy you would like this convo.

 

[HarleyGuy]

Wow congrats on the 80lbs! That's almost an entire woman you dropped off your frame lol.

Personally I'd say keep cutting a bit more and get the BF% down a little bit before going for a recomp. You don't wanna start adding fat back when building up.

Agreed, keep cutting get that BF% nice and low so your gear works better in the mirror and e2 is less of an issue.

 

[HarleyGuy]

@HarleyGuy you would like this convo.

@BeMe I agree with being interested in this convo and question.

I think when someone posts a question like that or similar to that then psychologically they have something in mind they want to do and they are 'answer shopping' to be persuaded one way or another but they know what they want to hear. I think Lev pics up on this and knows that Dadbod has lost so much weight that he's now feeling small and wants to look more muscular. Even though we know the right thing to do is to keep cutting and get that BF down as low as possible while hanging onto whatever muscle tissue he has and only then really hitting a lean bulk, Lev pics up on the fact that he's asking because he wants to be in a state of 'bulking' so he can feel he is now trying to put on more muscle/weight and look muscular and bigger. Even if it isn't the physiologically correct way to do it he needs that mindset shift to feel like he's now done the agony of dieting and Lev's advice was to give himself a 4-week 'light bulk' pause in the misery on dieting and caloric deficit which psychologically will help him in the long run.

With others you if you're getting the vibe they're more open to keep going with what we recommend you can just switch gears and say nope, you gotta keep cutting bro no breaks, or it's time to bulk now you're at 9%.

Has nothing to do with their will power just some people need a different tempo and to switch it up and different points in their journey as a gear shift that works for them.

@LevButlerov can correct me if I'm wrong but that's how I interpret it and the way I give advice, it's based on the person and not always the science.

 

[2Thick]

Quick little update

Went to the gym only twice in the last two weeks for a push day and a leg day while I give time for my biceps to recover .
Since I am not training like I usually do I took the time to focus more on cardio , 20k steps daily . I have also been doing omad + rolling fasts ; did my longest fast ever , 116 hours total , only water and electrolytes .
I am weighting in at 199lbs this morning . Officially down 80 lbs from my all time high .

Going to have a few high carb refeed days over the weekend and the plan is to get back into the gym next week .

Not really certain what my end goal is now , keep cutting or start a lean bulk ?

@Dadbod1996 you are in great shape. big changes for you over the past year or two. keep it up we want to see you LEAN !

 

[BeMe]

I was talking to @moreReps21 on and off I think he can tighten up and really go deep, he seems to want to keep real lean and had an issue upping macros when we talked. we try to support EVO brothers and not push too much. His goal is his and we support that.
On @Dadbod1996 I think he's on TRT and can do a light recomp, feel better and get into a cut within 8 weeks not long, it's going to be up to him how he does it.
If you notice I said +300cal thats barely a recomp, would boost him a bit and give him confidence.
https://www.evolutionary.org/forums/threads/my-trt-cutting-cycle-journal.106648/post-1853160


I do get what you're asking, from the side view it looks like why right? @BeMe but I try to go with the flow of the EVO family and how individuals want to structure their lives. It's very subjective usually.
I could be wrong and right at the same time, and I know that. I do my best to juggle the limited info we have in the end.
Respect for asking and going into the convo my EVO brother. @BeMe
@HarleyGuy you would like this convo.

Honestly I'm asking selfishly lol. I figured there's some small differences I missed between them or something like that. Both their situations are pretty similar to my own.

I'm trying to lean gain as well. Knowing how and when to push is really helpful. The best part about EVO is we learn more from other peoples logs then we learn in our own @LevButlerov

I feel bad pestering you with questions in my log and always try to limit it to one a day..if I ask in someone else's log on their behalf it doesn't count towards my question of the day lol

 

[LevButlerov]

Honestly I'm asking selfishly lol. I figured there's some small differences I missed between them or something like that. Both their situations are pretty similar to my own.

I'm trying to lean gain as well. Knowing how and when to push is really helpful. The best part about EVO is we learn more from other peoples logs then we learn in our own @LevButlerov

I feel bad pestering you with questions in my log and always try to limit it to one a day..if I ask in someone else's log on their behalf it doesn't count towards my question of the day lol

It's not a pester at all its a reasonable question. I do see how subjective logs like this might not make sense, it's kind of read between the lines situation many times, and of course I could get it wrong as well. @BeMe

@BeMe I agree with being interested in this convo and question.

I think when someone posts a question like that or similar to that then psychologically they have something in mind they want to do and they are 'answer shopping' to be persuaded one way or another but they know what they want to hear. I think Lev pics up on this and knows that Dadbod has lost so much weight that he's now feeling small and wants to look more muscular. Even though we know the right thing to do is to keep cutting and get that BF down as low as possible while hanging onto whatever muscle tissue he has and only then really hitting a lean bulk, Lev pics up on the fact that he's asking because he wants to be in a state of 'bulking' so he can feel he is now trying to put on more muscle/weight and look muscular and bigger. Even if it isn't the physiologically correct way to do it he needs that mindset shift to feel like he's now done the agony of dieting and Lev's advice was to give himself a 4-week 'light bulk' pause in the misery on dieting and caloric deficit which psychologically will help him in the long run.

With others you if you're getting the vibe they're more open to keep going with what we recommend you can just switch gears and say nope, you gotta keep cutting bro no breaks, or it's time to bulk now you're at 9%.

Has nothing to do with their will power just some people need a different tempo and to switch it up and different points in their journey as a gear shift that works for them.

@LevButlerov can correct me if I'm wrong but that's how I interpret it and the way I give advice, it's based on the person and not always the science.

Thank you @HarleyGuy well said

 

[BeMe]

It's not a pester at all its a reasonable question. I do see how subjective logs like this might not make sense, it's kind of read between the lines situation many times, and of course I could get it wrong as well. @BeMe

Thank you @HarleyGuy well said

Guess that's what makes you a good coach. Reading between the lines and knowing what an athlete needs is literally your job right.

I'm still trying to get the black and white figured out haha. It'll be a long time before I can even notice the lines lol

 

[HarleyGuy]

Honestly I'm asking selfishly lol. I figured there's some small differences I missed between them or something like that. Both their situations are pretty similar to my own.

I'm trying to lean gain as well. Knowing how and when to push is really helpful. The best part about EVO is we learn more from other peoples logs then we learn in our own @LevButlerov

I feel bad pestering you with questions in my log and always try to limit it to one a day..if I ask in someone else's log on their behalf it doesn't count towards my question of the day lol

Fuck it just do like me and have a little underlined section at the bottom of your log updates called "Questions" and just throw them out there. Embrace the question needs and let people go Encyclopedia Britannica on your ass LOL.

 

[LevButlerov]

Guess that's what makes you a good coach. Reading between the lines and knowing what an athlete needs is literally your job right.

I'm still trying to get the black and white figured out haha. It'll be a long time before I can even notice the lines lol

It's a touch and go situation many times sometimes I get it right sometimes wrong, I do my best! @BeMe

 

[RoySimpson]

Quick little update

Went to the gym only twice in the last two weeks for a push day and a leg day while I give time for my biceps to recover .
Since I am not training like I usually do I took the time to focus more on cardio , 20k steps daily . I have also been doing omad + rolling fasts ; did my longest fast ever , 116 hours total , only water and electrolytes .
I am weighting in at 199lbs this morning . Officially down 80 lbs from my all time high .

Going to have a few high carb refeed days over the weekend and the plan is to get back into the gym next week .

Not really certain what my end goal is now , keep cutting or start a lean bulk ?

@Dadbod1996 Bro 80lbs is awesome well done!

 

[HarleyGuy]

@Dadbod1996 Bro 80lbs is awesome well done!

I know right! This transformation is epic!

 

[ballin2504]

Quick little update

Went to the gym only twice in the last two weeks for a push day and a leg day while I give time for my biceps to recover .
Since I am not training like I usually do I took the time to focus more on cardio , 20k steps daily . I have also been doing omad + rolling fasts ; did my longest fast ever , 116 hours total , only water and electrolytes .
I am weighting in at 199lbs this morning . Officially down 80 lbs from my all time high .

Going to have a few high carb refeed days over the weekend and the plan is to get back into the gym next week .

Not really certain what my end goal is now , keep cutting or start a lean bulk ?

Quick little update

Went to the gym only twice in the last two weeks for a push day and a leg day while I give time for my biceps to recover .
Since I am not training like I usually do I took the time to focus more on cardio , 20k steps daily . I have also been doing omad + rolling fasts ; did my longest fast ever , 116 hours total , only water and electrolytes .
I am weighting in at 199lbs this morning . Officially down 80 lbs from my all time high .

Going to have a few high carb refeed days over the weekend and the plan is to get back into the gym next week .

Not really certain what my end goal is now , keep cutting or start a lean bulk ?

@Dadbod1996 the physique is coming along nicely. The abs are propping. It’s looking really good man.

 

[HarleyGuy]

Thank you for all the input and love EVO family


Training & Diet Update – Week of September 17–24
Wednesday, September 17 – Leg Day

• Leg Press: 2 plates × 15 , 3 plates × 12, 5 plates × 12, 2×6 plates × 10
• Seated Leg Curl: 3×170 lbs × 10
• Leg Extension: 4×150 lbs × 10
• Lying Leg Curl: 3×120 lbs × 10
• Seated Calf Raises + Standing Calf Raises: 5×(90 lbs × 12 + BW × 12)

Thursday, September 18 – Upper Day (short breaks, fast workout because I was short on time )

• Incline Bench Press: 135 lbs × 12, 185 lbs × 8, 225 lbs × 5 + 135 lbs × 8
• Cable Row: 121 lbs × 12, 165 lbs × 10, 209 lbs 4+2 reps + 99 lbs × 8
• Smith Machine Barbell Shrugs: 1 plate × 20, 2 plates × 12, 3×3 plates × 8
• Dumbbell Lateral Shoulder Raises: 3×20 lbs × 12
• Single-Handed Dumbbell Triceps Extensions: 3×30 lbs × 15
• EZ Bar Curls: 70 lbs × 12, 70 lbs × 10, 70 lbs × 8
• Tricep Press Machine: 2×130 kg × 8
• Cable Rope Hammer Curl: 3×49.5 lbs ×12

Weekend was focused on active rest involving alot of walking and 15m core workouts

Monday, September 22 – Push Day

• Incline Barbell Bench Press: 95 lbs × 20, 135 lbs × 12, 225 lbs × 6
• Dumbbell Shoulder Press: 50 lbs × 12, 65 lbs × 9, 65 lbs × 7
• Pec Deck: 220 lbs × 10, 2×220 lbs × 8
• Dumbbell Lateral Shoulder Raises: 4×20 lbs × 10
• One-Hand Cable Tricep Extensions: 4×33 lbs × 8
• Tricep Press Machine: 3×200 lbs × 10

Tuesday, September 23 – Pull Day

• Lat Pulldown: 121 lbs × 12, 2×231 lbs × 6, 209 lbs × 6
• Seated Chest Supported Row: 180 lbs × 12, 220 lbs × 8, 240 lbs × 5
• Seated Chest Supported Row Reverse Grip One-Handed: 4×100 lbs × 12
• Lat Pulldown Reverse Grip Machine: 3×110 reps, 1 min breaks
• Face Pulls (3 different grips): 3×44 lbs × 12 / 12 / 12
• Cable Rope Hammer Curl: 5×55 lbs × 10

Wednesday, September 24 – Leg Day

• Leg Press: 2 plates × 15, 3 plates × 12, 5 plates × 12, 2×6 plates × 10
• Seated Leg Curl: 3×170 lbs × 12
• Leg Extension: 3×160 lbs × 12, 160 lbs × 10
• Lying Leg Curl: 3×120 lbs × 10
• Seated Calf Raises + Standing Calf Raises: 5×(90 lbs × 12 + BW × 12)

Had a minor strain of the distal biceps tendon while leg pressing ( of all things ) and my biceps is very painful right now .
Next few days will consist of trying to recover and no upper body work . Will increase my daily steps to 20k steps daily , will do some core exercises and maybe get a leg workout in until next Monday where I will reassess and see if I can do a push day or upper body day .

• Diet is on track
• Cardio: ~15k steps daily
• Weight is down to 218 lbs as of this morning .

@Dadbod1996 Do you have an update more like this coming soon? Your transformation is epic and we wanna see! Can you add your supplements too in your updates?