Approved Log First Log carnivore journey - 2025 Cut Testosterone and Masteron Cycle

[SPOONMAN366]

@SPOONMAN366 very nice job on this. a lot of good training you are doing. keeping the gas on the pedal!

Thanks bro will do

 

[ceo]

Good evening evo
Good afternoon evo family

We are officially 10 weeks out

Last nights omad

Steak
Bacon
Eggs
Sausages
Pork crackle


Calories 2000

SLEEP
-5.5 hrs


Today's workout
Chest + bis

Hammer strength chest press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 09 reps 120kg



Incline press 1st*
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
1 x 04reps 120kg

Cable flys 2nd*
1 x 10 reps 10kg
1 x 10reps 12.5kg
2 x 10 reps 15kg

Machine flys*4th
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 12 reps 75kg
1 x 10 reps 90kg

Body weight Chest dips*
3 x 10 reps

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1x 10 reps 15 kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar

Abs
-27 mins usual routine,did it without adding weights today

Cardio
12 Incline 4 speed 40 mins

Summary

Happy with the strength today
Although I didn't get my 130 on chest
Still pushed to failure either clean reps
Nightshift fatigue setting in bit still getting through it,rest day tomorrow will help

Physique
-physiques slipped a bit
The increase in calories here n there and the nightshift fatigue doesn't help
I swear every time I go on nightshift my body freaks out and holds water for some reason hence why my 32 hr fast at the end of nightshift works in my favour as a reset

Mindset
-feeling hopeful and trusting in the process,5 more nights till hometime with 10 weeks left im in a really good place and exited to introduce orals in 2 weeks pending bloodwork
Rest day tomorrow
-walk some laps around the oval if anything get some sunshine and get ready for final 4 shifts of work

Hope everyone has a blessed day

10 week photos attached below

bros hammer strength is a good one. cardio also is good stuff. pushing 40 minutes is nice man @SPOONMAN366

 

[Ulter]

Good evening evo
Good afternoon evo family

We are officially 10 weeks out

Last nights omad

Steak
Bacon
Eggs
Sausages
Pork crackle


Calories 2000

SLEEP
-5.5 hrs


Today's workout
Chest + bis

Hammer strength chest press
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 09 reps 120kg



Incline press 1st*
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 10 reps 100kg
1 x 04reps 120kg

Cable flys 2nd*
1 x 10 reps 10kg
1 x 10reps 12.5kg
2 x 10 reps 15kg

Machine flys*4th
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 12 reps 75kg
1 x 10 reps 90kg

Body weight Chest dips*
3 x 10 reps

Biceps curls Seated open hand*
1 x 10 reps 12.5kg
1x 10 reps 15 kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar

Abs
-27 mins usual routine,did it without adding weights today

Cardio
12 Incline 4 speed 40 mins

Summary

Happy with the strength today
Although I didn't get my 130 on chest
Still pushed to failure either clean reps
Nightshift fatigue setting in bit still getting through it,rest day tomorrow will help

Physique
-physiques slipped a bit
The increase in calories here n there and the nightshift fatigue doesn't help
I swear every time I go on nightshift my body freaks out and holds water for some reason hence why my 32 hr fast at the end of nightshift works in my favour as a reset

Mindset
-feeling hopeful and trusting in the process,5 more nights till hometime with 10 weeks left im in a really good place and exited to introduce orals in 2 weeks pending bloodwork
Rest day tomorrow
-walk some laps around the oval if anything get some sunshine and get ready for final 4 shifts of work

Hope everyone has a blessed day

10 week photos attached below

Very nice job on this layout. I like the cardio that you're doing and I like the abs. @SPOONMAN366 I don't think your physique has slipped very much. I think you're being a little tough on yourself.

 

[2Thick]

Thanks bro,means a lot,starting to get in my head a bit i think,trusting the process
Bro pork crackle is life
I once got a 3 kg bag delivered to my house should have seen the size of it

I've seen people eating those pork things before. But they can be really nasty the way they fry them and then dry them out. Not really good for you. Maybe yours are more naturally made. @SPOONMAN366

 

[SPOONMAN366]

Good afternoon evo

This mornings omad

-2 x steaks
-6 x eggs
-beef jerky
-droewors sausages dried


Calories
2000

Sleep
-5.5 hrs

Push
-shoulders,triceps

Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 50 kg
1 x 08reps 57.5kg***(cldnt get 10)


Seated shoulder press smith
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 11reps 100 kg*** up 2 reps

Side raise Cable
1 x 10 reps 7.5kg
1 x 09 reps 10kg

Seated delt raises Dumbells
3 x 10 reps 12.5kg *
Superset this with 10 kg plate steering wheel until failure

Cable crossover shoulders
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Fy machine rear delts
1 x 20 reps 30 kg
1 x 12 reps 45kg
1 x reps 67.5kg ** up 7.5kg

Triceps dumbell behind head
10 x reps 20kg
10 x reps 22.5kg
10 x reps 25kg
10 x reps 30kg

Cable extension crossover
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Cable rope extension
1 x 12 reps 20kg
1 x 10reps 25kg

Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins all up


Cardio
-12 5 30


Summary
-strong shoulder session on the compounds,cables were a bit weak had to ego a lot of it,dumbells were strong especially the triceps

Abs were a burner using weights now definitely getting a sweat up and contemplating my life decisions lol

Cardio is consistent

*Questions I need a hand with*

● could I get your thoughts,im torn on my 8 week oral run●


Orals in the toolblox

100 tablets 10mg cardarine
100 tablets 20mg tbol
100 tablets 20mg winstrol


Pending on bloodwork I am keen to send it on the last 8 weeks
Ideas im flirting with


8 weeks
-20 mg tbol
-10 mg cardarine


4 weeks
-20 tbol

4 weeks
-20 winstrol or 40 winstrol


4 weeks
-20 tbol
4 weeks
-20 winstrol


Thoughts on tbol
-I think it would pair well with my training style especially with my explosive style leg training
Abs and cardio regime

Thoughts on winstrol
-ran winstrol before
-even at 20 mg the joint pain was slightly noticeable although I never ran it with any joint support which I should have

Thoughts on cardarine
-I do enjoy cardarine i have used it a lot in the past,although I don't like the slight loss of strength it gives me,or the flat look
-flirting with the idea of running 1 week on 1 week off approach for remaining of cut


Thanks legends hope everyone had a great weekend and ready for a new week of gains and hard work

 

[No calves]

@SPOONMAN366 with fifo food thers always the option to take food with you to adhere to your plan. And most breakfast menus at any aussie site is gona have you covered with eggs bacon and steaks. You might have a a harder time then the average person getting shredded for your goal eating fats and not calculating macroes. Fats from meats is hard to calculate, i am very interested to see straight CARNI on peds

 

[No calves]

Good afternoon evo

This mornings omad

-2 x steaks
-6 x eggs
-beef jerky
-droewors sausages dried


Calories
2000

Sleep
-5.5 hrs

Push
-shoulders,triceps

Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 50 kg
1 x 08reps 57.5kg***(cldnt get 10)


Seated shoulder press smith
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 11reps 100 kg*** up 2 reps

Side raise Cable
1 x 10 reps 7.5kg
1 x 09 reps 10kg

Seated delt raises Dumbells
3 x 10 reps 12.5kg *
Superset this with 10 kg plate steering wheel until failure

Cable crossover shoulders
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Fy machine rear delts
1 x 20 reps 30 kg
1 x 12 reps 45kg
1 x reps 67.5kg ** up 7.5kg

Triceps dumbell behind head
10 x reps 20kg
10 x reps 22.5kg
10 x reps 25kg
10 x reps 30kg

Cable extension crossover
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Cable rope extension
1 x 12 reps 20kg
1 x 10reps 25kg

Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins all up


Cardio
-12 5 30


Summary
-strong shoulder session on the compounds,cables were a bit weak had to ego a lot of it,dumbells were strong especially the triceps

Abs were a burner using weights now definitely getting a sweat up and contemplating my life decisions lol

Cardio is consistent

*Questions I need a hand with*

● could I get your thoughts,im torn on my 8 week oral run●


Orals in the toolblox

100 tablets 10mg cardarine
100 tablets 20mg tbol
100 tablets 20mg winstrol


Pending on bloodwork I am keen to send it on the last 8 weeks
Ideas im flirting with


8 weeks
-20 mg tbol
-10 mg cardarine


4 weeks
-20 tbol

4 weeks
-20 winstrol or 40 winstrol


4 weeks
-20 tbol
4 weeks
-20 winstrol


Thoughts on tbol
-I think it would pair well with my training style especially with my explosive style leg training
Abs and cardio regime

Thoughts on winstrol
-ran winstrol before
-even at 20 mg the joint pain was slightly noticeable although I never ran it with any joint support which I should have

Thoughts on cardarine
-I do enjoy cardarine i have used it a lot in the past,although I don't like the slight loss of strength it gives me,or the flat look
-flirting with the idea of running 1 week on 1 week off approach for remaining of cut


Thanks legends hope everyone had a great weekend and ready for a new week of gains and hard work

Anavar is the king of orals, and better if you administer sublingual. As it doest go through the first pass of the liver

 

[SPOONMAN366]

@SPOONMAN366 with fifo food thers always the option to take food with you to adhere to your plan. And most breakfast menus at any aussie site is gona have you covered with eggs bacon and steaks. You might have a a harder time then the average person getting shredded for your goal eating fats and not calculating macroes. Fats from meats is hard to calculate, i am very interested to see straight CARNI on peds

Im aware of the food up here ive been doing fifo for almost 5 years,and im pretty sure im doing a daomn fine job of getting shredded while monitoring calories

 

[No calves]

Im aware of the food up here ive been doing fifo for almost 5 years,and im pretty sure im doing a daomn fine job of getting shredded while monitoring calories

No one is critiquing you

 

[SPOONMAN366]

No one is critiquing you

Sorry that was poor form,its hard to make ends meet up here and being carnivore makes it even harder sometimes i do try my best

 

[toddthelineman]

@SPOONMAN366 with fifo food thers always the option to take food with you to adhere to your plan. And most breakfast menus at any aussie site is gona have you covered with eggs bacon and steaks. You might have a a harder time then the average person getting shredded for your goal eating fats and not calculating macroes. Fats from meats is hard to calculate, i am very interested to see straight CARNI on peds

I stayed pretty lean as a carnivore, but not body builder lean. But I didn’t limit my fat at all either. I prioritized it for energy. As soon as I started taking anabolics I started eating carbs again. I have heard many times that zero carb carnivore diets are used at certain times by body builders. And I’ve heard others say it’s ridiculous. I enjoyed it a lot

 

[LevButlerov]

Good afternoon evo

This mornings omad

-2 x steaks
-6 x eggs
-beef jerky
-droewors sausages dried


Calories
2000

Sleep
-5.5 hrs

Push
-shoulders,triceps

Military overhead press
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps40 kg
1 x 10 reps 50 kg
1 x 08reps 57.5kg***(cldnt get 10)


Seated shoulder press smith
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 11reps 100 kg*** up 2 reps

Side raise Cable
1 x 10 reps 7.5kg
1 x 09 reps 10kg

Seated delt raises Dumbells
3 x 10 reps 12.5kg *
Superset this with 10 kg plate steering wheel until failure

Cable crossover shoulders
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Fy machine rear delts
1 x 20 reps 30 kg
1 x 12 reps 45kg
1 x reps 67.5kg ** up 7.5kg

Triceps dumbell behind head
10 x reps 20kg
10 x reps 22.5kg
10 x reps 25kg
10 x reps 30kg

Cable extension crossover
1 x 10 reps 7.5kg
1 x 10 reps 10kg
1 x 10 reps 12.5kg

Cable rope extension
1 x 12 reps 20kg
1 x 10reps 25kg

Abs
20 x rounds
55 sec rounds
30 sec rest between rounds
28 mins all up


Cardio
-12 5 30


Summary
-strong shoulder session on the compounds,cables were a bit weak had to ego a lot of it,dumbells were strong especially the triceps

Abs were a burner using weights now definitely getting a sweat up and contemplating my life decisions lol

Cardio is consistent

*Questions I need a hand with*

● could I get your thoughts,im torn on my 8 week oral run●


Orals in the toolblox

100 tablets 10mg cardarine
100 tablets 20mg tbol
100 tablets 20mg winstrol


Pending on bloodwork I am keen to send it on the last 8 weeks
Ideas im flirting with


8 weeks
-20 mg tbol
-10 mg cardarine


4 weeks
-20 tbol

4 weeks
-20 winstrol or 40 winstrol


4 weeks
-20 tbol
4 weeks
-20 winstrol


Thoughts on tbol
-I think it would pair well with my training style especially with my explosive style leg training
Abs and cardio regime

Thoughts on winstrol
-ran winstrol before
-even at 20 mg the joint pain was slightly noticeable although I never ran it with any joint support which I should have

Thoughts on cardarine
-I do enjoy cardarine i have used it a lot in the past,although I don't like the slight loss of strength it gives me,or the flat look
-flirting with the idea of running 1 week on 1 week off approach for remaining of cut


Thanks legends hope everyone had a great weekend and ready for a new week of gains and hard work

Strong day, the 100 kg smith press and 30 kg tricep DBs I like the pump from it.

For the oral run, the 8 weeks of 20 mg tbol with 10 mg cardarine is the cleaner combo, dont use winstrol will dry out the joints. @SPOONMAN366

 

[SPOONMAN366]

Strong day, the 100 kg smith press and 30 kg tricep DBs I like the pump from it.

For the oral run, the 8 weeks of 20 mg tbol with 10 mg cardarine is the cleaner combo, dont use winstrol will dry out the joints. @SPOONMAN366

Was a strong session,very happy with it
Exactly the combo I decided on last night my guy,update thisarvo after legs

 

[Allupfromhere]

Was a strong session,very happy with it
Exactly the combo I decided on last night my guy,update thisarvo after legs

All your session are strong brother your killing it! Look forward to the leg session update

 

[SPOONMAN366]

I stayed pretty lean as a carnivore, but not body builder lean. But I didn’t limit my fat at all either. I prioritized it for energy. As soon as I started taking anabolics I started eating carbs again. I have heard many times that zero carb carnivore diets are used at certain times by body builders. And I’ve heard others say it’s ridiculous. I enjoyed it a lot

I always struggled with carbs while bodybuilding,the weekly fall off the wagon with junk food was a revolving cycle 96kg at my heaviest,now im carnivore at 82kg no cheat day in 2 years with abs popping im in a much better place,for me personally the best decision I made
You could always go back to carnivore if you were keen,while on anabolics it's a game changer,the hardest part is the initial 2 weeks were ur body is freaking out coz ur not giving it carbs haha

 

[toddthelineman]

I always struggled with carbs while bodybuilding,the weekly fall off the wagon with junk food was a revolving cycle 96kg at my heaviest,now im carnivore at 82kg no cheat day in 2 years with abs popping im in a much better place,for me personally the best decision I made
You could always go back to carnivore if you were keen,while on anabolics it's a game changer,the hardest part is the initial 2 weeks were ur body is freaking out coz ur not giving it carbs haha

I’m the type, if I eat a berry, I’ll want a whole bag of candy. I know I can’t do it while my kids still stay with me. There’s just too much stuff in the house. I’m doing ok with my diet I think. I will go back to fully strict at some point, but damn. Ground beef was less than half the price when I did it. I’m about to be snaring ducks lol

 

[SPOONMAN366]

Good afternoon evo family

9 weeks out
So ns has completely cooked me mentally, i was following my calender and pinning schedule wrong,I either did a shot to early or too late, i only realised this thismorning so i have re set my pinning days,shouldn't be to much of an issue but if anything levels may have lost stability and Thursdays bloodwork may be off slightly,anyway back to it were on track again now and we are 9 weeks out


This mornings omad
-Bacon
-eggs
-chicken
-Scrambled eggs
-sausages
-jerky

Calories
-2000/2250

Last nights sleep
5-hrs

Today's workout

Leg day
+10 mg cardarine gw


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 170kg
1x 10 reps 220kg
1 x 10 reps 240*


Seated Calf raise
1 x 15 reps 30kg

1 x 10 reps 50kg

2 x 10reps 65kg
(Can't go as heavy on Seated compared to smith)

Seated leg curl

1 x 10 reps 30kg
1 x 10 reps 50kg
1 x 12reps 70kg
1 x 10 reps 90kg

Seated leg extensions
1 x 10 reps 30kg.p m
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 12 reps 90kg


Abs
-usual routine 27mins

Cardio
12 5 30

Summary

-happy with everything today,got through it dug deep

Cardio
-12 5 30


●Oral decision●
Last 8 weeks

-made up my mind last night
-20 tbol 10 Cardarine
-tbol will be deployed in 6 days
-cardarine starts today and will be ongoing ed

Why tbol+cardarine
-I have used tbol in the past and it works well for my style of training especially with daily ab and cardio workouts,also I abseiling daily climbing ropes it definitely makes life easier its a win win for me having any extra endurance
-the cardarine will pair nicely with the tbol and will help me as I concentrate on more aggressive style cardio approaches
-the low dose is a less is more approach I want to take and I hope I have the willpower to stick to it

Health stack updated
Once i fly home in 2 days there will be a few extra additions

-telmisartan 40mg
-cerule stem enhance
-cerule plasma flow
-l theanine
-magnesium powders sleep blends
-nac
-tudca
-taurine
-glycine
-l carnitine oral
-aussie trace minerals electrolytes
-Celtic salt
-desert amber salt
-10g creatine

(Good stack of sleep support,liver health,carnivore salts,and a few extras for recovery and purposes)

Confident im gunna bring it home on this one,will be my best package to date
Let's fucking go!!

Thanks gentlemen
Hope everyone is staying strong and slaying the week so far
See you tomorrow for chest n bis

 

[waggat]

Good afternoon evo family

9 weeks out
So ns has completely cooked me mentally, i was following my calender and pinning schedule wrong,I either did a shot to early or too late, i only realised this thismorning so i have re set my pinning days,shouldn't be to much of an issue but if anything levels may have lost stability and Thursdays bloodwork may be off slightly,anyway back to it were on track again now and we are 9 weeks out


This mornings omad
-Bacon
-eggs
-chicken
-Scrambled eggs
-sausages
-jerky

Calories
-2000/2250

Last nights sleep
5-hrs

Today's workout

Leg day
+10 mg cardarine gw


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 170kg
1x 10 reps 220kg
1 x 10 reps 240*


Seated Calf raise
1 x 15 reps 30kg

1 x 10 reps 50kg

2 x 10reps 65kg
(Can't go as heavy on Seated compared to smith)

Seated leg curl

1 x 10 reps 30kg
1 x 10 reps 50kg
1 x 12reps 70kg
1 x 10 reps 90kg

Seated leg extensions
1 x 10 reps 30kg.p m
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 12 reps 90kg


Abs
-usual routine 27mins

Cardio
12 5 30

Summary

-happy with everything today,got through it dug deep

Cardio
-12 5 30


●Oral decision●
Last 8 weeks

-made up my mind last night
-20 tbol 10 Cardarine
-tbol will be deployed in 6 days
-cardarine starts today and will be ongoing ed

Why tbol+cardarine
-I have used tbol in the past and it works well for my style of training especially with daily ab and cardio workouts,also I abseiling daily climbing ropes it definitely makes life easier its a win win for me having any extra endurance
-the cardarine will pair nicely with the tbol and will help me as I concentrate on more aggressive style cardio approaches
-the low dose is a less is more approach I want to take and I hope I have the willpower to stick to it

Health stack updated
Once i fly home in 2 days there will be a few extra additions

-telmisartan 40mg
-cerule stem enhance
-cerule plasma flow
-l theanine
-magnesium powders sleep blends
-nac
-tudca
-taurine
-glycine
-l carnitine oral
-aussie trace minerals electrolytes
-Celtic salt
-desert amber salt
-10g creatine

(Good stack of sleep support,liver health,carnivore salts,and a few extras for recovery and purposes)

Confident im gunna bring it home on this one,will be my best package to date
Let's fucking go!!

Thanks gentlemen
Hope everyone is staying strong and slaying the week so far
See you tomorrow for chest n bis

Nice workout mate! Keeping that while on night shift with shit sleep really shows how good your drive is!

 

[SPOONMAN366]

Nice workout mate! Keeping that while on night shift with shit sleep really shows how good your drive is!

Only way i know how brother

 

[LevButlerov]

Good afternoon evo family

9 weeks out
So ns has completely cooked me mentally, i was following my calender and pinning schedule wrong,I either did a shot to early or too late, i only realised this thismorning so i have re set my pinning days,shouldn't be to much of an issue but if anything levels may have lost stability and Thursdays bloodwork may be off slightly,anyway back to it were on track again now and we are 9 weeks out


This mornings omad
-Bacon
-eggs
-chicken
-Scrambled eggs
-sausages
-jerky

Calories
-2000/2250

Last nights sleep
5-hrs

Today's workout

Leg day
+10 mg cardarine gw


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 170kg
1x 10 reps 220kg
1 x 10 reps 240*


Seated Calf raise
1 x 15 reps 30kg

1 x 10 reps 50kg

2 x 10reps 65kg
(Can't go as heavy on Seated compared to smith)

Seated leg curl

1 x 10 reps 30kg
1 x 10 reps 50kg
1 x 12reps 70kg
1 x 10 reps 90kg

Seated leg extensions
1 x 10 reps 30kg.p m
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 12 reps 90kg


Abs
-usual routine 27mins

Cardio
12 5 30

Summary

-happy with everything today,got through it dug deep

Cardio
-12 5 30


●Oral decision●
Last 8 weeks

-made up my mind last night
-20 tbol 10 Cardarine
-tbol will be deployed in 6 days
-cardarine starts today and will be ongoing ed

Why tbol+cardarine
-I have used tbol in the past and it works well for my style of training especially with daily ab and cardio workouts,also I abseiling daily climbing ropes it definitely makes life easier its a win win for me having any extra endurance
-the cardarine will pair nicely with the tbol and will help me as I concentrate on more aggressive style cardio approaches
-the low dose is a less is more approach I want to take and I hope I have the willpower to stick to it

Health stack updated
Once i fly home in 2 days there will be a few extra additions

-telmisartan 40mg
-cerule stem enhance
-cerule plasma flow
-l theanine
-magnesium powders sleep blends
-nac
-tudca
-taurine
-glycine
-l carnitine oral
-aussie trace minerals electrolytes
-Celtic salt
-desert amber salt
-10g creatine

(Good stack of sleep support,liver health,carnivore salts,and a few extras for recovery and purposes)

Confident im gunna bring it home on this one,will be my best package to date
Let's fucking go!!

Thanks gentlemen
Hope everyone is staying strong and slaying the week so far
See you tomorrow for chest n bis

impressive! you fought through the mental fatigue right. Resetting pins now keeps levels stable before bloods, just time it right.

Tbol at 20 mg with 10 mg cardarine is a good combo. 9 weeks out you going to kill it

 

[Allupfromhere]

Good afternoon evo family

9 weeks out
So ns has completely cooked me mentally, i was following my calender and pinning schedule wrong,I either did a shot to early or too late, i only realised this thismorning so i have re set my pinning days,shouldn't be to much of an issue but if anything levels may have lost stability and Thursdays bloodwork may be off slightly,anyway back to it were on track again now and we are 9 weeks out


This mornings omad
-Bacon
-eggs
-chicken
-Scrambled eggs
-sausages
-jerky

Calories
-2000/2250

Last nights sleep
5-hrs

Today's workout

Leg day
+10 mg cardarine gw


Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 170kg
1x 10 reps 220kg
1 x 10 reps 240*


Seated Calf raise
1 x 15 reps 30kg

1 x 10 reps 50kg

2 x 10reps 65kg
(Can't go as heavy on Seated compared to smith)

Seated leg curl

1 x 10 reps 30kg
1 x 10 reps 50kg
1 x 12reps 70kg
1 x 10 reps 90kg

Seated leg extensions
1 x 10 reps 30kg.p m
1 x 10 reps 45kg
1 x 10 reps 60kg
1 x 10 reps 80kg
1 x 12 reps 90kg


Abs
-usual routine 27mins

Cardio
12 5 30

Summary

-happy with everything today,got through it dug deep

Cardio
-12 5 30


●Oral decision●
Last 8 weeks

-made up my mind last night
-20 tbol 10 Cardarine
-tbol will be deployed in 6 days
-cardarine starts today and will be ongoing ed

Why tbol+cardarine
-I have used tbol in the past and it works well for my style of training especially with daily ab and cardio workouts,also I abseiling daily climbing ropes it definitely makes life easier its a win win for me having any extra endurance
-the cardarine will pair nicely with the tbol and will help me as I concentrate on more aggressive style cardio approaches
-the low dose is a less is more approach I want to take and I hope I have the willpower to stick to it

Health stack updated
Once i fly home in 2 days there will be a few extra additions

-telmisartan 40mg
-cerule stem enhance
-cerule plasma flow
-l theanine
-magnesium powders sleep blends
-nac
-tudca
-taurine
-glycine
-l carnitine oral
-aussie trace minerals electrolytes
-Celtic salt
-desert amber salt
-10g creatine

(Good stack of sleep support,liver health,carnivore salts,and a few extras for recovery and purposes)

Confident im gunna bring it home on this one,will be my best package to date
Let's fucking go!!

Thanks gentlemen
Hope everyone is staying strong and slaying the week so far
See you tomorrow for chest n bis

Champion update legend! Solid volume with big weight too! I take my hat off to ya bro, running the fifo life rigging and still putting in the work to look as good as you do is inspiring brother for sure keep slaying it ledge

 

[SPOONMAN366]

OMAD This Morning
Meal:

Bacon

Eggs

Sausages

Meatballs

Beef jerky
Calories: ~2300


Sleep: 6 hrs




Workout: Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 06 @ 130kg*got 130 again this week


Incline Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg

1 x 2 @ 120kg
(Had the bro there,should have asked for spot to push more)

Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 75kg

1 x 5 @ 90kg partials to 9 reps


Bodyweight Chest Dips

3 x 10

Close grip cable lat pulldown
1 x 10 @ 40kg
1 x 10 @ 60kg
1 x 10 @ 80kg

Single arm cable lat pulldown
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg


Seated Open-Hand Bicep Curls (Superset with empty EZ curl bar)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg


Abs:

27 minutes of my usual routine (no added weight today)


Cardio:

12 5 30

Workout summary
-strong movements all around today,bump in calories this morning and the extra hr sleep def did its job

Physique update
-HUGE shift in Physique this morning looking lean and vascular lot of sharpness also very happy as 8 week mark and tbol is just around the bend time to find that extra gear,not the time to get comfortable must keep pushing


Tonight's meal:

2 x steaks
Roast pork
Butter chicken
Calories 2500

Summary:

Tonight was meant to be my final night shift before flying home, but our boss pulled some strings and gave us the night off to stay at camp. Huge win — I’ll fly home fresh and rested.

Even though this means I’ll miss my usual 32-hour fast on fly-out day , I’ve eaten another 2500 calories tonight (total ~4700 over 24 hrs), which will help me sleep and recover properly. The extra rest will be a godsend .

Next meal: Not until 7pm tomorrow — back to OMAD.



Strategy Insight:

This weekly transition approach — almost like a refeed "purge" followed by a return to OMAD — is working really well for me. The high-calorie day helps refill glycogen and gives me the energy to switch easily between day-shift or night-shift OMAD.

I may look a little fluffy for a day or two post-refeed, but I always tighten up even more afterward. It’s clearly keeping my metabolism guessing, preventing adaptation to OMAD, and helping avoid any fat loss stalls.




Long Story Short:

Calories today: ~4700 (refeed day)

Bonus night off — massive win

Gonna rest and recover hard tonight

Flying home fresh tomorrow

Back on track with OMAD + training Thursday




Mindset:

I’m really looking forward to heading home refreshed. Even though it’s just a week off, there’s always a lot to squeeze in. Things like my own bed, proper gyms, bloodwork, quality food, and time with family and friends — FIFO life makes you appreciate it all so much more.

Weather’s looking good too — gonna make the most of it



Hope everyone has a blessed day
See you all when I’m back on home soil.

SPOONMAN OUT

 

[waggat]

OMAD This Morning
Meal:

Bacon

Eggs

Sausages

Meatballs

Beef jerky
Calories: ~2300


Sleep: 6 hrs




Workout: Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 06 @ 130kg*got 130 again this week


Incline Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg

1 x 2 @ 120kg
(Had the bro there,should have asked for spot to push more)

Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 75kg

1 x 5 @ 90kg partials to 9 reps


Bodyweight Chest Dips

3 x 10

Close grip cable lat pulldown
1 x 10 @ 40kg
1 x 10 @ 60kg
1 x 10 @ 80kg

Single arm cable lat pulldown
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg


Seated Open-Hand Bicep Curls (Superset with empty EZ curl bar)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg


Abs:

27 minutes of my usual routine (no added weight today)


Cardio:

12 5 30

Workout summary
-strong movements all around today,bump in calories this morning and the extra hr sleep def did its job

Physique update
-HUGE shift in Physique this morning looking lean and vascular lot of sharpness also very happy as 8 week mark and tbol is just around the bend time to find that extra gear,not the time to get comfortable must keep pushing


Tonight's meal:

2 x steaks
Roast pork
Butter chicken
Calories 2500

Summary:

Tonight was meant to be my final night shift before flying home, but our boss pulled some strings and gave us the night off to stay at camp. Huge win — I’ll fly home fresh and rested.

Even though this means I’ll miss my usual 32-hour fast on fly-out day , I’ve eaten another 2500 calories tonight (total ~4700 over 24 hrs), which will help me sleep and recover properly. The extra rest will be a godsend .

Next meal: Not until 7pm tomorrow — back to OMAD.



Strategy Insight:

This weekly transition approach — almost like a refeed "purge" followed by a return to OMAD — is working really well for me. The high-calorie day helps refill glycogen and gives me the energy to switch easily between day-shift or night-shift OMAD.

I may look a little fluffy for a day or two post-refeed, but I always tighten up even more afterward. It’s clearly keeping my metabolism guessing, preventing adaptation to OMAD, and helping avoid any fat loss stalls.




Long Story Short:

Calories today: ~4700 (refeed day)

Bonus night off — massive win

Gonna rest and recover hard tonight

Flying home fresh tomorrow

Back on track with OMAD + training Thursday




Mindset:

I’m really looking forward to heading home refreshed. Even though it’s just a week off, there’s always a lot to squeeze in. Things like my own bed, proper gyms, bloodwork, quality food, and time with family and friends — FIFO life makes you appreciate it all so much more.

Weather’s looking good too — gonna make the most of it



Hope everyone has a blessed day
See you all when I’m back on home soil.

SPOONMAN OUT

Nice update mate! Looking awesome in the new photos!

100kg incline press for 10 reps after the HS press is

 

[LevButlerov]

OMAD This Morning
Meal:

Bacon

Eggs

Sausages

Meatballs

Beef jerky
Calories: ~2300


Sleep: 6 hrs




Workout: Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 06 @ 130kg*got 130 again this week


Incline Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg

1 x 2 @ 120kg
(Had the bro there,should have asked for spot to push more)

Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 75kg

1 x 5 @ 90kg partials to 9 reps


Bodyweight Chest Dips

3 x 10

Close grip cable lat pulldown
1 x 10 @ 40kg
1 x 10 @ 60kg
1 x 10 @ 80kg

Single arm cable lat pulldown
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg


Seated Open-Hand Bicep Curls (Superset with empty EZ curl bar)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg


Abs:

27 minutes of my usual routine (no added weight today)


Cardio:

12 5 30

Workout summary
-strong movements all around today,bump in calories this morning and the extra hr sleep def did its job

Physique update
-HUGE shift in Physique this morning looking lean and vascular lot of sharpness also very happy as 8 week mark and tbol is just around the bend time to find that extra gear,not the time to get comfortable must keep pushing


Tonight's meal:

2 x steaks
Roast pork
Butter chicken
Calories 2500

Summary:

Tonight was meant to be my final night shift before flying home, but our boss pulled some strings and gave us the night off to stay at camp. Huge win — I’ll fly home fresh and rested.

Even though this means I’ll miss my usual 32-hour fast on fly-out day , I’ve eaten another 2500 calories tonight (total ~4700 over 24 hrs), which will help me sleep and recover properly. The extra rest will be a godsend .

Next meal: Not until 7pm tomorrow — back to OMAD.



Strategy Insight:

This weekly transition approach — almost like a refeed "purge" followed by a return to OMAD — is working really well for me. The high-calorie day helps refill glycogen and gives me the energy to switch easily between day-shift or night-shift OMAD.

I may look a little fluffy for a day or two post-refeed, but I always tighten up even more afterward. It’s clearly keeping my metabolism guessing, preventing adaptation to OMAD, and helping avoid any fat loss stalls.




Long Story Short:

Calories today: ~4700 (refeed day)

Bonus night off — massive win

Gonna rest and recover hard tonight

Flying home fresh tomorrow

Back on track with OMAD + training Thursday




Mindset:

I’m really looking forward to heading home refreshed. Even though it’s just a week off, there’s always a lot to squeeze in. Things like my own bed, proper gyms, bloodwork, quality food, and time with family and friends — FIFO life makes you appreciate it all so much more.

Weather’s looking good too — gonna make the most of it



Hope everyone has a blessed day
See you all when I’m back on home soil.

SPOONMAN OUT

You look good in the pics lean! and that quote about pushing yourself is inspiring.
Strength held solid with 130 kg chest press and incline work climbing strong.

Good balance with the refeed day, the OMAD rotation and rest before flying home is on point I want to see you grow

 

[Mobster]

What's the protein in that meal?

 

[Allupfromhere]

OMAD This Morning
Meal:

Bacon

Eggs

Sausages

Meatballs

Beef jerky
Calories: ~2300


Sleep: 6 hrs




Workout: Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 06 @ 130kg*got 130 again this week


Incline Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg

1 x 2 @ 120kg
(Had the bro there,should have asked for spot to push more)

Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 75kg

1 x 5 @ 90kg partials to 9 reps


Bodyweight Chest Dips

3 x 10

Close grip cable lat pulldown
1 x 10 @ 40kg
1 x 10 @ 60kg
1 x 10 @ 80kg

Single arm cable lat pulldown
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg


Seated Open-Hand Bicep Curls (Superset with empty EZ curl bar)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg


Abs:

27 minutes of my usual routine (no added weight today)


Cardio:

12 5 30

Workout summary
-strong movements all around today,bump in calories this morning and the extra hr sleep def did its job

Physique update
-HUGE shift in Physique this morning looking lean and vascular lot of sharpness also very happy as 8 week mark and tbol is just around the bend time to find that extra gear,not the time to get comfortable must keep pushing


Tonight's meal:

2 x steaks
Roast pork
Butter chicken
Calories 2500

Summary:

Tonight was meant to be my final night shift before flying home, but our boss pulled some strings and gave us the night off to stay at camp. Huge win — I’ll fly home fresh and rested.

Even though this means I’ll miss my usual 32-hour fast on fly-out day , I’ve eaten another 2500 calories tonight (total ~4700 over 24 hrs), which will help me sleep and recover properly. The extra rest will be a godsend .

Next meal: Not until 7pm tomorrow — back to OMAD.



Strategy Insight:

This weekly transition approach — almost like a refeed "purge" followed by a return to OMAD — is working really well for me. The high-calorie day helps refill glycogen and gives me the energy to switch easily between day-shift or night-shift OMAD.

I may look a little fluffy for a day or two post-refeed, but I always tighten up even more afterward. It’s clearly keeping my metabolism guessing, preventing adaptation to OMAD, and helping avoid any fat loss stalls.




Long Story Short:

Calories today: ~4700 (refeed day)

Bonus night off — massive win

Gonna rest and recover hard tonight

Flying home fresh tomorrow

Back on track with OMAD + training Thursday




Mindset:

I’m really looking forward to heading home refreshed. Even though it’s just a week off, there’s always a lot to squeeze in. Things like my own bed, proper gyms, bloodwork, quality food, and time with family and friends — FIFO life makes you appreciate it all so much more.

Weather’s looking good too — gonna make the most of it



Hope everyone has a blessed day
See you all when I’m back on home soil.

SPOONMAN OUT

Fuck yeah brother tier 1 update right there! Solid numbers through the workout brother your one strong mfer
Cutting up hard too brother very cool to see that from an omad approach
Enjoy the week back home brother

 

[stevesmi]

OMAD This Morning
Meal:

Bacon

Eggs

Sausages

Meatballs

Beef jerky
Calories: ~2300


Sleep: 6 hrs




Workout: Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 06 @ 130kg*got 130 again this week


Incline Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg

1 x 2 @ 120kg
(Had the bro there,should have asked for spot to push more)

Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 75kg

1 x 5 @ 90kg partials to 9 reps


Bodyweight Chest Dips

3 x 10

Close grip cable lat pulldown
1 x 10 @ 40kg
1 x 10 @ 60kg
1 x 10 @ 80kg

Single arm cable lat pulldown
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg


Seated Open-Hand Bicep Curls (Superset with empty EZ curl bar)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg


Abs:

27 minutes of my usual routine (no added weight today)


Cardio:

12 5 30

Workout summary
-strong movements all around today,bump in calories this morning and the extra hr sleep def did its job

Physique update
-HUGE shift in Physique this morning looking lean and vascular lot of sharpness also very happy as 8 week mark and tbol is just around the bend time to find that extra gear,not the time to get comfortable must keep pushing


Tonight's meal:

2 x steaks
Roast pork
Butter chicken
Calories 2500

Summary:

Tonight was meant to be my final night shift before flying home, but our boss pulled some strings and gave us the night off to stay at camp. Huge win — I’ll fly home fresh and rested.

Even though this means I’ll miss my usual 32-hour fast on fly-out day , I’ve eaten another 2500 calories tonight (total ~4700 over 24 hrs), which will help me sleep and recover properly. The extra rest will be a godsend .

Next meal: Not until 7pm tomorrow — back to OMAD.



Strategy Insight:

This weekly transition approach — almost like a refeed "purge" followed by a return to OMAD — is working really well for me. The high-calorie day helps refill glycogen and gives me the energy to switch easily between day-shift or night-shift OMAD.

I may look a little fluffy for a day or two post-refeed, but I always tighten up even more afterward. It’s clearly keeping my metabolism guessing, preventing adaptation to OMAD, and helping avoid any fat loss stalls.




Long Story Short:

Calories today: ~4700 (refeed day)

Bonus night off — massive win

Gonna rest and recover hard tonight

Flying home fresh tomorrow

Back on track with OMAD + training Thursday




Mindset:

I’m really looking forward to heading home refreshed. Even though it’s just a week off, there’s always a lot to squeeze in. Things like my own bed, proper gyms, bloodwork, quality food, and time with family and friends — FIFO life makes you appreciate it all so much more.

Weather’s looking good too — gonna make the most of it



Hope everyone has a blessed day
See you all when I’m back on home soil.

SPOONMAN OUT

@SPOONMAN366 those abs are showing off like an absolute beast. You're doing a great job on this. And you're balancing your work life with it.

 

[Ulter]

OMAD This Morning
Meal:

Bacon

Eggs

Sausages

Meatballs

Beef jerky
Calories: ~2300


Sleep: 6 hrs




Workout: Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 06 @ 130kg*got 130 again this week


Incline Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg

1 x 2 @ 120kg
(Had the bro there,should have asked for spot to push more)

Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 75kg

1 x 5 @ 90kg partials to 9 reps


Bodyweight Chest Dips

3 x 10

Close grip cable lat pulldown
1 x 10 @ 40kg
1 x 10 @ 60kg
1 x 10 @ 80kg

Single arm cable lat pulldown
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg


Seated Open-Hand Bicep Curls (Superset with empty EZ curl bar)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg


Abs:

27 minutes of my usual routine (no added weight today)


Cardio:

12 5 30

Workout summary
-strong movements all around today,bump in calories this morning and the extra hr sleep def did its job

Physique update
-HUGE shift in Physique this morning looking lean and vascular lot of sharpness also very happy as 8 week mark and tbol is just around the bend time to find that extra gear,not the time to get comfortable must keep pushing


Tonight's meal:

2 x steaks
Roast pork
Butter chicken
Calories 2500

Summary:

Tonight was meant to be my final night shift before flying home, but our boss pulled some strings and gave us the night off to stay at camp. Huge win — I’ll fly home fresh and rested.

Even though this means I’ll miss my usual 32-hour fast on fly-out day , I’ve eaten another 2500 calories tonight (total ~4700 over 24 hrs), which will help me sleep and recover properly. The extra rest will be a godsend .

Next meal: Not until 7pm tomorrow — back to OMAD.



Strategy Insight:

This weekly transition approach — almost like a refeed "purge" followed by a return to OMAD — is working really well for me. The high-calorie day helps refill glycogen and gives me the energy to switch easily between day-shift or night-shift OMAD.

I may look a little fluffy for a day or two post-refeed, but I always tighten up even more afterward. It’s clearly keeping my metabolism guessing, preventing adaptation to OMAD, and helping avoid any fat loss stalls.




Long Story Short:

Calories today: ~4700 (refeed day)

Bonus night off — massive win

Gonna rest and recover hard tonight

Flying home fresh tomorrow

Back on track with OMAD + training Thursday




Mindset:

I’m really looking forward to heading home refreshed. Even though it’s just a week off, there’s always a lot to squeeze in. Things like my own bed, proper gyms, bloodwork, quality food, and time with family and friends — FIFO life makes you appreciate it all so much more.

Weather’s looking good too — gonna make the most of it



Hope everyone has a blessed day
See you all when I’m back on home soil.

SPOONMAN OUT

Do you think this is the best you've ever looked in your life? Because you really look very impressive, man. The other good thing about this as well is that you're doing the whole one meal a day thing. @SPOONMAN366

 

[SPOONMAN366]

Do you think this is the best you've ever looked in your life? Because you really look very impressive, man. The other good thing about this as well is that you're doing the whole one meal a day thing. @SPOONMAN366

It definitely is my bro,the avatar photo of me is legit dec 2021
This December 2025 will be finest package to date

 

[Ulter]

It definitely is my bro,the avatar photo of me is legit dec 2021
This December 2025 will be finest package to date

Well, that's pretty damn good to hear.

 

[ceo]

OMAD This Morning
Meal:

Bacon

Eggs

Sausages

Meatballs

Beef jerky
Calories: ~2300


Sleep: 6 hrs




Workout: Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 06 @ 130kg*got 130 again this week


Incline Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg

1 x 2 @ 120kg
(Had the bro there,should have asked for spot to push more)

Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 75kg

1 x 5 @ 90kg partials to 9 reps


Bodyweight Chest Dips

3 x 10

Close grip cable lat pulldown
1 x 10 @ 40kg
1 x 10 @ 60kg
1 x 10 @ 80kg

Single arm cable lat pulldown
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg


Seated Open-Hand Bicep Curls (Superset with empty EZ curl bar)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg


Abs:

27 minutes of my usual routine (no added weight today)


Cardio:

12 5 30

Workout summary
-strong movements all around today,bump in calories this morning and the extra hr sleep def did its job

Physique update
-HUGE shift in Physique this morning looking lean and vascular lot of sharpness also very happy as 8 week mark and tbol is just around the bend time to find that extra gear,not the time to get comfortable must keep pushing


Tonight's meal:

2 x steaks
Roast pork
Butter chicken
Calories 2500

Summary:

Tonight was meant to be my final night shift before flying home, but our boss pulled some strings and gave us the night off to stay at camp. Huge win — I’ll fly home fresh and rested.

Even though this means I’ll miss my usual 32-hour fast on fly-out day , I’ve eaten another 2500 calories tonight (total ~4700 over 24 hrs), which will help me sleep and recover properly. The extra rest will be a godsend .

Next meal: Not until 7pm tomorrow — back to OMAD.



Strategy Insight:

This weekly transition approach — almost like a refeed "purge" followed by a return to OMAD — is working really well for me. The high-calorie day helps refill glycogen and gives me the energy to switch easily between day-shift or night-shift OMAD.

I may look a little fluffy for a day or two post-refeed, but I always tighten up even more afterward. It’s clearly keeping my metabolism guessing, preventing adaptation to OMAD, and helping avoid any fat loss stalls.




Long Story Short:

Calories today: ~4700 (refeed day)

Bonus night off — massive win

Gonna rest and recover hard tonight

Flying home fresh tomorrow

Back on track with OMAD + training Thursday




Mindset:

I’m really looking forward to heading home refreshed. Even though it’s just a week off, there’s always a lot to squeeze in. Things like my own bed, proper gyms, bloodwork, quality food, and time with family and friends — FIFO life makes you appreciate it all so much more.

Weather’s looking good too — gonna make the most of it



Hope everyone has a blessed day
See you all when I’m back on home soil.

SPOONMAN OUT

bros you got a tough ass job for sure. @SPOONMAN366 I hear you on it. I work as a plumber. Sometimes I get calls 2:03 AM in the morning and have to get up from a dead sleep. It sucks.

 

[2Thick]

It definitely is my bro,the avatar photo of me is legit dec 2021
This December 2025 will be finest package to date

@SPOONMAN366 I agree you look fantastic. What I respect about you is the hard work and dedication that you have. It's just evidence that you work hard. It will pay off.

 

[ROIDDERS]

OMAD This Morning
Meal:

Bacon

Eggs

Sausages

Meatballs

Beef jerky
Calories: ~2300


Sleep: 6 hrs




Workout: Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 06 @ 130kg*got 130 again this week


Incline Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg

1 x 2 @ 120kg
(Had the bro there,should have asked for spot to push more)

Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 75kg

1 x 5 @ 90kg partials to 9 reps


Bodyweight Chest Dips

3 x 10

Close grip cable lat pulldown
1 x 10 @ 40kg
1 x 10 @ 60kg
1 x 10 @ 80kg

Single arm cable lat pulldown
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg


Seated Open-Hand Bicep Curls (Superset with empty EZ curl bar)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg


Abs:

27 minutes of my usual routine (no added weight today)


Cardio:

12 5 30

Workout summary
-strong movements all around today,bump in calories this morning and the extra hr sleep def did its job

Physique update
-HUGE shift in Physique this morning looking lean and vascular lot of sharpness also very happy as 8 week mark and tbol is just around the bend time to find that extra gear,not the time to get comfortable must keep pushing


Tonight's meal:

2 x steaks
Roast pork
Butter chicken
Calories 2500

Summary:

Tonight was meant to be my final night shift before flying home, but our boss pulled some strings and gave us the night off to stay at camp. Huge win — I’ll fly home fresh and rested.

Even though this means I’ll miss my usual 32-hour fast on fly-out day , I’ve eaten another 2500 calories tonight (total ~4700 over 24 hrs), which will help me sleep and recover properly. The extra rest will be a godsend .

Next meal: Not until 7pm tomorrow — back to OMAD.



Strategy Insight:

This weekly transition approach — almost like a refeed "purge" followed by a return to OMAD — is working really well for me. The high-calorie day helps refill glycogen and gives me the energy to switch easily between day-shift or night-shift OMAD.

I may look a little fluffy for a day or two post-refeed, but I always tighten up even more afterward. It’s clearly keeping my metabolism guessing, preventing adaptation to OMAD, and helping avoid any fat loss stalls.




Long Story Short:

Calories today: ~4700 (refeed day)

Bonus night off — massive win

Gonna rest and recover hard tonight

Flying home fresh tomorrow

Back on track with OMAD + training Thursday




Mindset:

I’m really looking forward to heading home refreshed. Even though it’s just a week off, there’s always a lot to squeeze in. Things like my own bed, proper gyms, bloodwork, quality food, and time with family and friends — FIFO life makes you appreciate it all so much more.

Weather’s looking good too — gonna make the most of it



Hope everyone has a blessed day
See you all when I’m back on home soil.

SPOONMAN OUT

the OMAD diet is def working well for you. and I like how you have a nice refeed day. You definitely have a good finger on what's working for you and how your body responds. @SPOONMAN366

 

[SPOONMAN366]

the OMAD diet is def working well for you. and I like how you have a nice refeed day. You definitely have a good finger on what's working for you and how your body responds. @SPOONMAN366

Thanks bro,first time where I feel everything is on lock,excited to how this will play out

 

[SPOONMAN366]

@SPOONMAN366 I agree you look fantastic. What I respect about you is the hard work and dedication that you have. It's just evidence that you work hard. It will pay off.

Thankyou brother,I knew when I stopped drinking years back that this will be a difficult path,im never content as I know how far I have come and im never going back,dedication hard work its were we grow as individuals

 

[SPOONMAN366]

Good Afternoon, Evo

Tell ya what — it’s damn good to be home.


---

🍽 Last Night’s OMAD

Meal:

500g beef mince

4 eggs

2 homemade Moroccan lamb sausages


Macros:

Calories: ~2000

Protein: 185g

Fats: 140g


Weigh-in: 80.5kg Very happy with that.
Sleep: 3.5 hrs (rough night).


---

Push Day — Shoulders & Triceps

Military Overhead Press

1×10 @ 20kg (bar)

1×10 @ 30kg

1×10 @ 40kg

1×10 @ 50kg

1×8 @ 57.5kg


Seated Shoulder Press (Smith Machine)

1×10 @ 60kg

1×10 @ 80kg

1×4 @ 100kg


Cable Side Raises

1×10 @ 7.5kg

1×10 @ 10kg


Seated Dumbbell Lateral Raises

3×10 @ 12.5kg
Superset with 10kg plate “steering wheels” to failure


Cable Crossover (Shoulders)

1×10 @ 7.5kg

1×10 @ 10kg

1×10 @ 12.5kg


Rear Delt Fly Machine

1×20 @ 30kg

1×12 @ 45kg

1×10 @ 67.5kg


Overhead Dumbbell Tricep Extensions

10 reps @ 20kg

10 reps @ 22.5kg

10 reps @ 25kg

10 reps @ 30kg


Cable Rope Extensions

1×12 @ 20kg

1×10 @ 25kg



---

Core / Abs

20 rounds total

55 sec work / 30 sec rest

28 mins total
Now using light weights daily — abs are tightening up nicely, core’s feeling strong.



---

Cardio

12-5-30 protocol (incline treadmill walk).


---

Summary

Weights:
Despite the lack of sleep, I followed my last shoulder session perfectly — everything felt strong and on point.

Abs:
Finding rhythm and making progress fast. Even with added weights, the core’s staying tight and responsive.

Cardio:
Session completed — staying consistent.


---

Nutrition Notes

Meal was clean as fark.
This setup will be the go-to all week while I’m home, apart from Sunday’s UFC cheat meal.
Pics coming tonight.


---

Sleep Notes

I know what happened — I slept Tuesday during the day to prep for night shift, then slept again Tuesday night since I had it off.
So the rhythm’s completely flipped upside down.
That’s just the nature of the beast with switching between day and night shifts — there’s really no such thing as “normal” sleep. Even with all the supplements, you’re only scratching the surface.


---

Orals — 8 Week Cycle (Deployed)

20mg Tbol

20mg Cardarine


Note: Started the orals before bloodwork — quietly confident, though. Might get bloods done today after chores… we’ll see.
Pretty sure there’s a day nap incoming.


---

Post-Gym Reset

Decided to hit the beach after training — you really crave the ocean after two weeks in the dirt.
Hoping to get down there more this week, find some Zen, and fix the sleep schedule.

Have a blessed day, kings

 

[waggat]

Good Afternoon, Evo

Tell ya what — it’s damn good to be home.


---

🍽 Last Night’s OMAD

Meal:

500g beef mince

4 eggs

2 homemade Moroccan lamb sausages


Macros:

Calories: ~2000

Protein: 185g

Fats: 140g


Weigh-in: 80.5kg Very happy with that.
Sleep: 3.5 hrs (rough night).


---

Push Day — Shoulders & Triceps

Military Overhead Press

1×10 @ 20kg (bar)

1×10 @ 30kg

1×10 @ 40kg

1×10 @ 50kg

1×8 @ 57.5kg


Seated Shoulder Press (Smith Machine)

1×10 @ 60kg

1×10 @ 80kg

1×4 @ 100kg


Cable Side Raises

1×10 @ 7.5kg

1×10 @ 10kg


Seated Dumbbell Lateral Raises

3×10 @ 12.5kg
Superset with 10kg plate “steering wheels” to failure


Cable Crossover (Shoulders)

1×10 @ 7.5kg

1×10 @ 10kg

1×10 @ 12.5kg


Rear Delt Fly Machine

1×20 @ 30kg

1×12 @ 45kg

1×10 @ 67.5kg


Overhead Dumbbell Tricep Extensions

10 reps @ 20kg

10 reps @ 22.5kg

10 reps @ 25kg

10 reps @ 30kg


Cable Rope Extensions

1×12 @ 20kg

1×10 @ 25kg



---

Core / Abs

20 rounds total

55 sec work / 30 sec rest

28 mins total
Now using light weights daily — abs are tightening up nicely, core’s feeling strong.



---

Cardio

12-5-30 protocol (incline treadmill walk).


---

Summary

Weights:
Despite the lack of sleep, I followed my last shoulder session perfectly — everything felt strong and on point.

Abs:
Finding rhythm and making progress fast. Even with added weights, the core’s staying tight and responsive.

Cardio:
Session completed — staying consistent.


---

Nutrition Notes

Meal was clean as fark.
This setup will be the go-to all week while I’m home, apart from Sunday’s UFC cheat meal.
Pics coming tonight.


---

Sleep Notes

I know what happened — I slept Tuesday during the day to prep for night shift, then slept again Tuesday night since I had it off.
So the rhythm’s completely flipped upside down.
That’s just the nature of the beast with switching between day and night shifts — there’s really no such thing as “normal” sleep. Even with all the supplements, you’re only scratching the surface.


---

Orals — 8 Week Cycle (Deployed)

20mg Tbol

20mg Cardarine


Note: Started the orals before bloodwork — quietly confident, though. Might get bloods done today after chores… we’ll see.
Pretty sure there’s a day nap incoming.


---

Post-Gym Reset

Decided to hit the beach after training — you really crave the ocean after two weeks in the dirt.
Hoping to get down there more this week, find some Zen, and fix the sleep schedule.

Have a blessed day, kings

Awesome update mate. The layout makes it really easy to follow. Looks like you're in a good headspace. Good to get some time to go to the beach etc. Looking good in the photos as well!

 

[LevButlerov]

Good Afternoon, Evo

Tell ya what — it’s damn good to be home.


---

🍽 Last Night’s OMAD

Meal:

500g beef mince

4 eggs

2 homemade Moroccan lamb sausages


Macros:

Calories: ~2000

Protein: 185g

Fats: 140g


Weigh-in: 80.5kg Very happy with that.
Sleep: 3.5 hrs (rough night).


---

Push Day — Shoulders & Triceps

Military Overhead Press

1×10 @ 20kg (bar)

1×10 @ 30kg

1×10 @ 40kg

1×10 @ 50kg

1×8 @ 57.5kg


Seated Shoulder Press (Smith Machine)

1×10 @ 60kg

1×10 @ 80kg

1×4 @ 100kg


Cable Side Raises

1×10 @ 7.5kg

1×10 @ 10kg


Seated Dumbbell Lateral Raises

3×10 @ 12.5kg
Superset with 10kg plate “steering wheels” to failure


Cable Crossover (Shoulders)

1×10 @ 7.5kg

1×10 @ 10kg

1×10 @ 12.5kg


Rear Delt Fly Machine

1×20 @ 30kg

1×12 @ 45kg

1×10 @ 67.5kg


Overhead Dumbbell Tricep Extensions

10 reps @ 20kg

10 reps @ 22.5kg

10 reps @ 25kg

10 reps @ 30kg


Cable Rope Extensions

1×12 @ 20kg

1×10 @ 25kg



---

Core / Abs

20 rounds total

55 sec work / 30 sec rest

28 mins total
Now using light weights daily — abs are tightening up nicely, core’s feeling strong.



---

Cardio

12-5-30 protocol (incline treadmill walk).


---

Summary

Weights:
Despite the lack of sleep, I followed my last shoulder session perfectly — everything felt strong and on point.

Abs:
Finding rhythm and making progress fast. Even with added weights, the core’s staying tight and responsive.

Cardio:
Session completed — staying consistent.


---

Nutrition Notes

Meal was clean as fark.
This setup will be the go-to all week while I’m home, apart from Sunday’s UFC cheat meal.
Pics coming tonight.


---

Sleep Notes

I know what happened — I slept Tuesday during the day to prep for night shift, then slept again Tuesday night since I had it off.
So the rhythm’s completely flipped upside down.
That’s just the nature of the beast with switching between day and night shifts — there’s really no such thing as “normal” sleep. Even with all the supplements, you’re only scratching the surface.


---

Orals — 8 Week Cycle (Deployed)

20mg Tbol

20mg Cardarine


Note: Started the orals before bloodwork — quietly confident, though. Might get bloods done today after chores… we’ll see.
Pretty sure there’s a day nap incoming.


---

Post-Gym Reset

Decided to hit the beach after training — you really crave the ocean after two weeks in the dirt.
Hoping to get down there more this week, find some Zen, and fix the sleep schedule.

Have a blessed day, kings

You look lean in the pics, abs tight and the beach shots are beautiful place to reset after that stretch away. Strong overhead work too, pressing up to 100 kg on smith and clean laterals after rough sleep, impressive

 

[SPOONMAN366]

Awesome update mate. The layout makes it really easy to follow. Looks like you're in a good headspace. Good to get some time to go to the beach etc. Looking good in the photos as well!

Love the new layout
I put my log into chat gtp and say 'make this sound clearer' lol
Yeah g beach time incoming
Thanks g im really impressed with the progress so far,god I've missed ab veins

 

[SPOONMAN366]

You look lean in the pics, abs tight and the beach shots are beautiful place to reset after that stretch away. Strong overhead work too, pressing up to 100 kg on smith and clean laterals after rough sleep, impressive

Thanks G

 

[LevButlerov]

Thanks G

EVO family support your way

 

[2Thick]

Thankyou brother,I knew when I stopped drinking years back that this will be a difficult path,im never content as I know how far I have come and im never going back,dedication hard work its were we grow as individuals

Yeah. Alcohol is so bad for you. That's great.

 

[ROIDDERS]

Thanks bro,first time where I feel everything is on lock,excited to how this will play out

Glad to hear that, man.

 

[SPOONMAN366]

Good morning Evo family,

Yesterday’s Food

500g beef mince

8 eggs

Homemade Moroccan lamb sausages

250g basa (white fish)

Pork rinds


Total Calories: 2,750
Macros: 260g protein / 174g fat

Notes on Nutrition:
After only 3 hours of sleep the night before, I planned to do OMAD (one meal a day) and had my main meal at 10 a.m. to allow some rest. Later in the day, I got hungry, so I added eggs and white fish to avoid spilling over on calories.

Sleep:

Nap: 3 hours

Last night: 6 hours (still quite broken )


Current Weight: 80.5kg — No change, even with the extra calories


---

Today’s Workout: Leg Day

Hack Squats

2 x 40kg

2 x 80kg

2 x 120kg

2 x 160kg


Seated Calf Raise (Smith Machine)

1 x 20 reps @ 30kg

1 x 20 reps @ 60kg

1 x 20 reps @ 90kg


> Tried the method Mobster suggested — absolute torture! Never felt such an intense calf burn before, but it’s become the new standard for my calf training.



Abs:

Usual 27-minute routine with added weight


Cardio:

12 incline / 4 speed / 40 minutes total (+10 mins extra today)



---

Summary

Legs:

Lower volume today, but hack squats felt great. Missed doing them while away.

Felt strong and could’ve gone heavier, but today wasn’t the day to push limits.


Abs:

Consistent rhythm, no changes.


Cardio:

Dropped the speed slightly but added extra time for a solid 40-minute session.



---

Bloodwork Update

SHBG: Still rising despite 3 weeks of daily Proviron.

E2: Stable and right in my sweet spot (70–100).

Liver values: Not improving, even with consistent NAC and TUDCA use — likely just my normal range on carnivore.



---

Plan Moving Forward

Drop Proviron completely — test if Tbol alone affects SHBG.

Improve water intake (less energy drinks and Pepsi Max) to support liver health.

Keep E2 exactly where it is.

Reassess in 3 weeks with next round of bloods.



---

Thanks, gentlemen.
Stay strong, enjoy the weekend ahead, and I’ll see you all tomorrow for Chest & Bis.

 

[LevButlerov]

Good morning Evo family,

Yesterday’s Food

500g beef mince

8 eggs

Homemade Moroccan lamb sausages

250g basa (white fish)

Pork rinds


Total Calories: 2,750
Macros: 260g protein / 174g fat

Notes on Nutrition:
After only 3 hours of sleep the night before, I planned to do OMAD (one meal a day) and had my main meal at 10 a.m. to allow some rest. Later in the day, I got hungry, so I added eggs and white fish to avoid spilling over on calories.

Sleep:

Nap: 3 hours

Last night: 6 hours (still quite broken )


Current Weight: 80.5kg — No change, even with the extra calories


---

Today’s Workout: Leg Day

Hack Squats

2 x 40kg

2 x 80kg

2 x 120kg

2 x 160kg


Seated Calf Raise (Smith Machine)

1 x 20 reps @ 30kg

1 x 20 reps @ 60kg

1 x 20 reps @ 90kg


> Tried the method Mobster suggested — absolute torture! Never felt such an intense calf burn before, but it’s become the new standard for my calf training.



Abs:

Usual 27-minute routine with added weight


Cardio:

12 incline / 4 speed / 40 minutes total (+10 mins extra today)



---

Summary

Legs:

Lower volume today, but hack squats felt great. Missed doing them while away.

Felt strong and could’ve gone heavier, but today wasn’t the day to push limits.


Abs:

Consistent rhythm, no changes.


Cardio:

Dropped the speed slightly but added extra time for a solid 40-minute session.



---

Bloodwork Update

SHBG: Still rising despite 3 weeks of daily Proviron.

E2: Stable and right in my sweet spot (70–100).

Liver values: Not improving, even with consistent NAC and TUDCA use — likely just my normal range on carnivore.



---

Plan Moving Forward

Drop Proviron completely — test if Tbol alone affects SHBG.

Improve water intake (less energy drinks and Pepsi Max) to support liver health.

Keep E2 exactly where it is.

Reassess in 3 weeks with next round of bloods.



---

Thanks, gentlemen.
Stay strong, enjoy the weekend ahead, and I’ll see you all tomorrow for Chest & Bis.

Good training day today legs are good but why so low rep on hacks? @SPOONMAN366
E2 at 107 looks good and right where you want it. AST 37 and ALT 42 fine for on cycle, nothing alarming but I would get cycle organ liver support to bring it down mid range.
Urea at 8.1 just means protein turnover high and uric acid low .15 shows you’re flushing well, just get water intake up a bit.

 

[SPOONMAN366]

Good training day today legs are good but why so low rep on hacks? @SPOONMAN366
E2 at 107 looks good and right where you want it. AST 37 and ALT 42 fine for on cycle, nothing alarming but I would get cycle organ liver support to bring it down mid range.
Urea at 8.1 just means protein turnover high and uric acid low .15 shows you’re flushing well, just get water intake up a bit.

I have no idea what happened in there today,I was dragging my ass,low reps for once I guess,I will be making Tuesdays leg sesh a banger that's for sure
Cycle support is ongoing and definitely trying harder to drink more water
Thanks bud

 

[Allupfromhere]

Good morning Evo family,

Yesterday’s Food

500g beef mince

8 eggs

Homemade Moroccan lamb sausages

250g basa (white fish)

Pork rinds


Total Calories: 2,750
Macros: 260g protein / 174g fat

Notes on Nutrition:
After only 3 hours of sleep the night before, I planned to do OMAD (one meal a day) and had my main meal at 10 a.m. to allow some rest. Later in the day, I got hungry, so I added eggs and white fish to avoid spilling over on calories.

Sleep:

Nap: 3 hours

Last night: 6 hours (still quite broken )


Current Weight: 80.5kg — No change, even with the extra calories


---

Today’s Workout: Leg Day

Hack Squats

2 x 40kg

2 x 80kg

2 x 120kg

2 x 160kg


Seated Calf Raise (Smith Machine)

1 x 20 reps @ 30kg

1 x 20 reps @ 60kg

1 x 20 reps @ 90kg


> Tried the method Mobster suggested — absolute torture! Never felt such an intense calf burn before, but it’s become the new standard for my calf training.



Abs:

Usual 27-minute routine with added weight


Cardio:

12 incline / 4 speed / 40 minutes total (+10 mins extra today)



---

Summary

Legs:

Lower volume today, but hack squats felt great. Missed doing them while away.

Felt strong and could’ve gone heavier, but today wasn’t the day to push limits.


Abs:

Consistent rhythm, no changes.


Cardio:

Dropped the speed slightly but added extra time for a solid 40-minute session.



---

Bloodwork Update

SHBG: Still rising despite 3 weeks of daily Proviron.

E2: Stable and right in my sweet spot (70–100).

Liver values: Not improving, even with consistent NAC and TUDCA use — likely just my normal range on carnivore.



---

Plan Moving Forward

Drop Proviron completely — test if Tbol alone affects SHBG.

Improve water intake (less energy drinks and Pepsi Max) to support liver health.

Keep E2 exactly where it is.

Reassess in 3 weeks with next round of bloods.



---

Thanks, gentlemen.
Stay strong, enjoy the weekend ahead, and I’ll see you all tomorrow for Chest & Bis.

Killer update brother and really good insight to where your at! Bro i wouldnt even worry about the ast alt at those numbers, your barely out of range
Bro your a weapon at 80 kegs i would have picked you for heavier for sure

 

[waggat]

Good morning Evo family,

Yesterday’s Food

500g beef mince

8 eggs

Homemade Moroccan lamb sausages

250g basa (white fish)

Pork rinds


Total Calories: 2,750
Macros: 260g protein / 174g fat

Notes on Nutrition:
After only 3 hours of sleep the night before, I planned to do OMAD (one meal a day) and had my main meal at 10 a.m. to allow some rest. Later in the day, I got hungry, so I added eggs and white fish to avoid spilling over on calories.

Sleep:

Nap: 3 hours

Last night: 6 hours (still quite broken )


Current Weight: 80.5kg — No change, even with the extra calories


---

Today’s Workout: Leg Day

Hack Squats

2 x 40kg

2 x 80kg

2 x 120kg

2 x 160kg


Seated Calf Raise (Smith Machine)

1 x 20 reps @ 30kg

1 x 20 reps @ 60kg

1 x 20 reps @ 90kg


> Tried the method Mobster suggested — absolute torture! Never felt such an intense calf burn before, but it’s become the new standard for my calf training.



Abs:

Usual 27-minute routine with added weight


Cardio:

12 incline / 4 speed / 40 minutes total (+10 mins extra today)



---

Summary

Legs:

Lower volume today, but hack squats felt great. Missed doing them while away.

Felt strong and could’ve gone heavier, but today wasn’t the day to push limits.


Abs:

Consistent rhythm, no changes.


Cardio:

Dropped the speed slightly but added extra time for a solid 40-minute session.



---

Bloodwork Update

SHBG: Still rising despite 3 weeks of daily Proviron.

E2: Stable and right in my sweet spot (70–100).

Liver values: Not improving, even with consistent NAC and TUDCA use — likely just my normal range on carnivore.



---

Plan Moving Forward

Drop Proviron completely — test if Tbol alone affects SHBG.

Improve water intake (less energy drinks and Pepsi Max) to support liver health.

Keep E2 exactly where it is.

Reassess in 3 weeks with next round of bloods.



---

Thanks, gentlemen.
Stay strong, enjoy the weekend ahead, and I’ll see you all tomorrow for Chest & Bis.

Nice update mate!

Is the Mobster method for calves 20 rep sets?

 

[Lucid]

Hi bro I also did a mainly carnivore diet over the last few years as I couldn’t process carbs/sugars and I went on a elimination diet.

I was able to pull myself out of a bad place using the carnivore diet and tell everyone I can about it

It’s a great tool to have

Will be following along in your journey - cheers

 

[SPOONMAN366]

Killer update brother and really good insight to where your at! Bro i wouldnt even worry about the ast alt at those numbers, your barely out of range
Bro your a weapon at 80 kegs i would have picked you for heavier for sure

Thanks my bro,hell yeah full send

 

[ballin2504]

OMAD This Morning
Meal:

Bacon

Eggs

Sausages

Meatballs

Beef jerky
Calories: ~2300


Sleep: 6 hrs




Workout: Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 06 @ 130kg*got 130 again this week


Incline Press

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 100kg

1 x 2 @ 120kg
(Had the bro there,should have asked for spot to push more)

Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 75kg

1 x 5 @ 90kg partials to 9 reps


Bodyweight Chest Dips

3 x 10

Close grip cable lat pulldown
1 x 10 @ 40kg
1 x 10 @ 60kg
1 x 10 @ 80kg

Single arm cable lat pulldown
1 x 10 @ 10kg
1 x 10 @ 15kg
1 x 10 @ 20kg
1 x 10 @ 25kg


Seated Open-Hand Bicep Curls (Superset with empty EZ curl bar)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg


Abs:

27 minutes of my usual routine (no added weight today)


Cardio:

12 5 30

Workout summary
-strong movements all around today,bump in calories this morning and the extra hr sleep def did its job

Physique update
-HUGE shift in Physique this morning looking lean and vascular lot of sharpness also very happy as 8 week mark and tbol is just around the bend time to find that extra gear,not the time to get comfortable must keep pushing


Tonight's meal:

2 x steaks
Roast pork
Butter chicken
Calories 2500

Summary:

Tonight was meant to be my final night shift before flying home, but our boss pulled some strings and gave us the night off to stay at camp. Huge win — I’ll fly home fresh and rested.

Even though this means I’ll miss my usual 32-hour fast on fly-out day , I’ve eaten another 2500 calories tonight (total ~4700 over 24 hrs), which will help me sleep and recover properly. The extra rest will be a godsend .

Next meal: Not until 7pm tomorrow — back to OMAD.



Strategy Insight:

This weekly transition approach — almost like a refeed "purge" followed by a return to OMAD — is working really well for me. The high-calorie day helps refill glycogen and gives me the energy to switch easily between day-shift or night-shift OMAD.

I may look a little fluffy for a day or two post-refeed, but I always tighten up even more afterward. It’s clearly keeping my metabolism guessing, preventing adaptation to OMAD, and helping avoid any fat loss stalls.




Long Story Short:

Calories today: ~4700 (refeed day)

Bonus night off — massive win

Gonna rest and recover hard tonight

Flying home fresh tomorrow

Back on track with OMAD + training Thursday




Mindset:

I’m really looking forward to heading home refreshed. Even though it’s just a week off, there’s always a lot to squeeze in. Things like my own bed, proper gyms, bloodwork, quality food, and time with family and friends — FIFO life makes you appreciate it all so much more.

Weather’s looking good too — gonna make the most of it



Hope everyone has a blessed day
See you all when I’m back on home soil.

SPOONMAN OUT

@SPOONMAN366 very nice work on the update big man. You’re doing great. Keep up the good work.

 

[SPOONMAN366]

Nice update mate!

Is the Mobster method for calves 20 rep sets?

He suggested it yeah,less volume sets more weight for reps

 

[LevButlerov]

I have no idea what happened in there today,I was dragging my ass,low reps for once I guess,I will be making Tuesdays leg sesh a banger that's for sure
Cycle support is ongoing and definitely trying harder to drink more water
Thanks bud

Maybe need some extra food too carbs

 

[SPOONMAN366]

Good Morning Evo Family,

We’re officially 8 weeks out from Thailand!
Let’s go — time to lock it in!


---

Current Protocol

Day 3:

20mg Tbol

20mg Cardarine



---

Last Night’s OMAD Meal

500g beef mince

4 eggs

2 Mediterranean sausages

Chilli, garlic, jalapeños


Calories: ~2,000
Macros: 190g protein / 145g fat

Sleep: 7 hours — still quite broken
Weight: 80.8kg — holding steady ️


---

Training — Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 40kg

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 10 @ 130kg PB

1 x 7 @ 135kg PB


Incline Press

1 x 10 @ 60kg

1 x 6 @ 100kg


Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 60kg

1 x 10 @ 75kg

1 x 10 @ 90kg


Chest Dips (Bodyweight)

3 x 10


Single-Arm Low Row

1 x 10 @ 12.5kg

1 x 10 @ 20kg

1 x 10 @ 30kg PB


Hammer Strength Lat Pulldown (Single-Arm)

1 x 10 @ 20kg

1 x 10 @ 30kg


Close-Grip Cable Pulldown

1 x 10 @ 50kg

1 x 10 @ 70kg

1 x 10 @ 90kg


Seated Bicep Curls (Open-Hand Grip)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg
Superset with empty EZ curl bar


Abs: 27 mins — standard routine
Cardio: 30 mins (Incline 12 / Speed 5)


---

Session Summary

Big volume and solid top sets today.

Stoked to hit 130kg x10 and 135kg x7 PBs on Hammer Press

Back felt well-isolated and responsive.

Only day 3 on Tbol and GW, but everything felt perfectly on point today.



---

Supplements

Proviron left in for now (high SHBG yesterday) — will reassess next bloods.

Telmisartan increased from 40mg → 60mg.

Oral L-Carnitine added.

Taurine added to support Tbol use.



---

Nutrition Notes

UFC day with the lads tomorrow cancelled.

Refeed day moved to Tuesday (day before flying back to work).

Holding firm at 2,000 calories until then.



---

Meals (Photos Attached)

Recent OMAD meals have been on point:

Beef mince and sausage mix shaped into meatballs

Chopped omelette

Topped with jalapeños and homemade soy–garlic–chilli sauce


Been absolutely hooked on garlic and chilli lately — must be the Thailand energy kicking in


---

Tomorrow

Rest day — recovery mode on.

Thanks, gentlemen. Wishing everyone a strong and blessed weekend!

 

[SPOONMAN366]

Maybe need some extra food too carbs

Closest il get to carbs is sloppy carnivore bro,beef ribs WITH the sauce example
Its a noticeable glycogen increase when I do,don't worry this tool will be utilised as need

 

[LevButlerov]

Closest il get to carbs is sloppy carnivore bro,beef ribs WITH the sauce example
Its a noticeable glycogen increase when I do,don't worry this tool will be utilised as need

beef ribs with sauce best ever

 

[LevButlerov]

Good Morning Evo Family,

We’re officially 8 weeks out from Thailand!
Let’s go — time to lock it in!


---

Current Protocol

Day 3:

20mg Tbol

20mg Cardarine



---

Last Night’s OMAD Meal

500g beef mince

4 eggs

2 Mediterranean sausages

Chilli, garlic, jalapeños


Calories: ~2,000
Macros: 190g protein / 145g fat

Sleep: 7 hours — still quite broken
Weight: 80.8kg — holding steady ️


---

Training — Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 40kg

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 10 @ 130kg PB

1 x 7 @ 135kg PB


Incline Press

1 x 10 @ 60kg

1 x 6 @ 100kg


Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 60kg

1 x 10 @ 75kg

1 x 10 @ 90kg


Chest Dips (Bodyweight)

3 x 10


Single-Arm Low Row

1 x 10 @ 12.5kg

1 x 10 @ 20kg

1 x 10 @ 30kg PB


Hammer Strength Lat Pulldown (Single-Arm)

1 x 10 @ 20kg

1 x 10 @ 30kg


Close-Grip Cable Pulldown

1 x 10 @ 50kg

1 x 10 @ 70kg

1 x 10 @ 90kg


Seated Bicep Curls (Open-Hand Grip)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg
Superset with empty EZ curl bar


Abs: 27 mins — standard routine
Cardio: 30 mins (Incline 12 / Speed 5)


---

Session Summary

Big volume and solid top sets today.

Stoked to hit 130kg x10 and 135kg x7 PBs on Hammer Press

Back felt well-isolated and responsive.

Only day 3 on Tbol and GW, but everything felt perfectly on point today.



---

Supplements

Proviron left in for now (high SHBG yesterday) — will reassess next bloods.

Telmisartan increased from 40mg → 60mg.

Oral L-Carnitine added.

Taurine added to support Tbol use.



---

Nutrition Notes

UFC day with the lads tomorrow cancelled.

Refeed day moved to Tuesday (day before flying back to work).

Holding firm at 2,000 calories until then.



---

Meals (Photos Attached)

Recent OMAD meals have been on point:

Beef mince and sausage mix shaped into meatballs

Chopped omelette

Topped with jalapeños and homemade soy–garlic–chilli sauce


Been absolutely hooked on garlic and chilli lately — must be the Thailand energy kicking in


---

Tomorrow

Rest day — recovery mode on.

Thanks, gentlemen. Wishing everyone a strong and blessed weekend!

Strong chest and biceps day, 135 kg hammer press for 7 is hot progress.
Tbol and Cardarine clearly hitting NOW!

OMAD meal looks solid love your food

 

[Allupfromhere]

Good Morning Evo Family,

We’re officially 8 weeks out from Thailand!
Let’s go — time to lock it in!


---

Current Protocol

Day 3:

20mg Tbol

20mg Cardarine



---

Last Night’s OMAD Meal

500g beef mince

4 eggs

2 Mediterranean sausages

Chilli, garlic, jalapeños


Calories: ~2,000
Macros: 190g protein / 145g fat

Sleep: 7 hours — still quite broken
Weight: 80.8kg — holding steady ️


---

Training — Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 40kg

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 10 @ 130kg PB

1 x 7 @ 135kg PB


Incline Press

1 x 10 @ 60kg

1 x 6 @ 100kg


Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 60kg

1 x 10 @ 75kg

1 x 10 @ 90kg


Chest Dips (Bodyweight)

3 x 10


Single-Arm Low Row

1 x 10 @ 12.5kg

1 x 10 @ 20kg

1 x 10 @ 30kg PB


Hammer Strength Lat Pulldown (Single-Arm)

1 x 10 @ 20kg

1 x 10 @ 30kg


Close-Grip Cable Pulldown

1 x 10 @ 50kg

1 x 10 @ 70kg

1 x 10 @ 90kg


Seated Bicep Curls (Open-Hand Grip)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg
Superset with empty EZ curl bar


Abs: 27 mins — standard routine
Cardio: 30 mins (Incline 12 / Speed 5)


---

Session Summary

Big volume and solid top sets today.

Stoked to hit 130kg x10 and 135kg x7 PBs on Hammer Press

Back felt well-isolated and responsive.

Only day 3 on Tbol and GW, but everything felt perfectly on point today.



---

Supplements

Proviron left in for now (high SHBG yesterday) — will reassess next bloods.

Telmisartan increased from 40mg → 60mg.

Oral L-Carnitine added.

Taurine added to support Tbol use.



---

Nutrition Notes

UFC day with the lads tomorrow cancelled.

Refeed day moved to Tuesday (day before flying back to work).

Holding firm at 2,000 calories until then.



---

Meals (Photos Attached)

Recent OMAD meals have been on point:

Beef mince and sausage mix shaped into meatballs

Chopped omelette

Topped with jalapeños and homemade soy–garlic–chilli sauce


Been absolutely hooked on garlic and chilli lately — must be the Thailand energy kicking in


---

Tomorrow

Rest day — recovery mode on.

Thanks, gentlemen. Wishing everyone a strong and blessed weekend!

Solid numbers on the chest press! Fuck gotta love a pb brother pro volume too!
8 weeks out to lock in, bruhh you look like you have locked in for 8 years haha

 

[SPOONMAN366]

Morning evo

Last nights omad
-1 kg rump steak
-160 g pork rinds
-2 tablespoons butter
-jelly

Calories
-2000

Today's workout
Rest day

-Abs 27mins usual routine
-cardio 12 Incline 4 speed 17mins
-stretches

Attached
-food porn
-fridge goals
-diet hacks

Have a sick day legends
See you tomorrow for shoulders

 

[Allupfromhere]

Morning evo

Last nights omad
-1 kg rump steak
-160 g pork rinds
-2 tablespoons butter
-jelly

Calories
-2000

Today's workout
Rest day

-Abs 27mins usual routine
-cardio 12 Incline 4 speed 17mins
-stretches

Attached
-food porn
-fridge goals
-diet hacks

Have a sick day legends
See you tomorrow for shoulders

Bro i could fucking demolish that steak and rinds

 

[Allupfromhere]

Welcome to my vlog

I guess I will start with a bit about myself
I am 35 yrs young
I live in Australia
Been sober for 4 years
I work fifo(fly in fly out)
2:1 roster
rope access technician

How did I get here



After partying a lot and drinking myself to an early grave I decided to leave it all behind and go into retirement

From here i started my fitness journey
I took the cardio approach

Running carreer
-2 years of running 5/10k daily
I was an absolute addict
I took this to far tho as I dropped down to 65 kg and my family was concerned as I looked like a crackhead


This is when I realised I needed to let the running go and get my ass in the gym

I lifted for 18months naturally
Before I became interested in peds

I decided to explore sarms

-lgd,cardarine,mk677,ostarine

After a cpl of cycles and tanking my liver with sarms I decided to bite the bullet and play with the big boys

I knew I would stay sober and drug free so thought what the he'll,this is what I want
I decided to blast and cruise
I have been doing this approach for the last 3/4 years

Oil experience
-test e *300 Max until now
-mast e *600 max
-mast p *100 max
-tren a - 3 times never again,well
-test c *300 Max trialed on cruise

Usually blast is around 300 test 300 mast with a dash of orals at the end
My cruise over the years has been 300 test e,yes i know but hey
until my last cruise I finally pulled my head in and sat on 175 for 6 months

Oral experience
-anavar *40 max
-tbol *40 max
-winny *25 max
-proviron *shbg help if needed


My diet
-I don't count calories
-I eat intuitively
-usually omad

Diet consists of
-steak,bacon,eggs,sausages,beef,lamb,pork,chicken,jerky

Snacks(for desperate times)
-jerky,pork rinds,butter

(Very minimum sauces if any)
(There are many versions of carnivore but I have chosen a clean yet variety style that works best for me)

Carnivore diet

How did this happen
-I started this journey as a personal challenge for 30 days
After I noticed the benefits I researched it further and become convinced it is best for me
I have been on carnivore for almost 2 years solid NO cheat days
Its became a lifestyle more then a diet

Benefits I found

Mental
-steady energy levels,clear minded,more alert,kicked my antidepressants after 4 yrs

Physical
-once my body detoxed from toxins and sugars properly I became fat adapted and over the journey I have learned I can run efficiently on omad style diets and fasting with ease,I became lean and it has never been a challenge to get my abs to shine i have dropped from a fat 96kgs to a respectable 85kgs

Binge eating
-before carnivore i had a serious problem with sugar and carbs
I would eat clean for 7 days max before crashing and burning hard
This became a revolving cycle of hating myself and always struggling to get a nice physique

Now let's talk fifo

Pros-money is fire,learn some good skills and trades,great bunch of lads

Cons-
Food
-food is average at best,fifo camps is a kind of get what your given sort of scenario,they do give you 2 steaks at dinner on request thank god

Living
-living quarters can be difficult,small rooms with close neighbours,
On best u sleep 5/6 hrs a night if u train up there
gyms are hit n miss,some are fully equipped and some are makeshift temu gyms
12 hr days and lack of sleep takes its toll for sure but we don't our best with what we've got it's 2 weeks but once it's over it's time to go home cashed up and rest

Stats
Age-35
Weight-85kg
Height-kinda not short
Bf-unsure

Training
-push legs pull split
-1 hr of weights
-20 mins abs
-30 mins cardio
Its an easy 2 hrs in the gym if you include stretching

Current cycle
2 weeks in
13 weeks left

-450 test e
-200 mast e
- •5 adex on pin days
Last 8 weeks
-20 tbol for 4
-40 var for 4

Reasons
-only ever ran 300 test Max
Decided to push myself a little
-mast is amazing but 200 Max for me given i like what hair i have left

Bloodwork
-every 3 weeks

Supplements
-telmisartan 40mg ed
-nac
-stem enhance(cerule)
-aussie trace minerals(electrolytes)
-Celtic salt (filthy pumps)

N2 gaurd is off the table as to import it to Australia is to much $


Goals of this cycle
-to get dick skin lean,go to Thailand on dec 21st for the annual trip and spend 20 days slaying ladyboys and drinking coconuts,all while contemplating my decisions in life

Notes
-please don't debate me to hard on my diet
-forgive my amateur hr no pump posing
-hope to hold my self accountable and give this log a good old fashioned crack
Thanks gentlemen

Bro im sorry i didnt even get around the start of this log.. your story is fucking solid legend and i love how you committed to just turn the wheel and send it straight to a better direction.

I see it in your log bro we are very similar in certain ways. When we are onto something we send it hard, we capitalise on things we we love to do and now we set the cross hairs on personal development. This is where i know characters like the both of us will fucking kill it. Every chapter has been a full send and now it something that attention in honed it on something that is healthy growth
People should pay attention to what we can achieve when people like us lock it.

Its awesome to see you getting around the other brothers logs too g. Its what makes evo whay it is, i love seeing the interaction brothers are showing eachother on their journey now and that is what will take evo to new heights. Keep on the grind bro, keep killing it and thanks for the support in all the brothers logs your showing too

 

[SPOONMAN366]

Bro im sorry i didnt even get around the start of this log.. your story is fucking solid legend and i love how you committed to just turn the wheel and send it straight to a better direction.

I see it in your log bro we are very similar in certain ways. When we are onto something we send it hard, we capitalise on things we we love to do and now we set the cross hairs on personal development. This is where i know characters like the both of us will fucking kill it. Every chapter has been a full send and now it something that attention in honed it on something that is healthy growth
People should pay attention to what we can achieve when people like us lock it.

Its awesome to see you getting around the other brothers logs too g. Its what makes evo whay it is, i love seeing the interaction brothers are showing eachother on their journey now and that is what will take evo to new heights. Keep on the grind bro, keep killing it and thanks for the support in all the brothers logs your showing too

I was wondering why you were checking out my intro — but thank you, brother. Your words really mean a lot.

It goes much deeper than what I shared, but we all have our pasts and demons we’ve had to overcome. Personally, I’ve come a long way on my journey, and I’m learning to remind myself of that — because giving yourself credit is often the hardest part. We’re always our own toughest critics.

I know I’m not alone in that. I think most people in bodybuilding are cut from the same cloth. I see parts of myself in a lot of other people’s visions, stories, and training logs.

Like I said earlier, there are so many amazing stories here — people from all walks of life, working crazy jobs and living hectic lives, yet still showing up, putting in the work, and crushing their fitness goals like absolute weapons.

Much love and respect to this community — and to you, bro, for your support.

 

[SPOONMAN366]

Bro i could fucking demolish that steak and rinds

Daomn straight you would,my steaks are cooked with tallow meat from down south of West Australia some of the best in the game.
Low key pork rinds and butter is like carnivore crack

 

[toddthelineman]

Daomn straight you would,my steaks are cooked with tallow meat from down south of West Australia some of the best in the game.
Low key pork rinds and butter is like carnivore crack

You ever get those bags of crisped chicken skin? Whoa! Really good

 

[Allupfromhere]

I was wondering why you were checking out my intro — but thank you, brother. Your words really mean a lot.

It goes much deeper than what I shared, but we all have our pasts and demons we’ve had to overcome. Personally, I’ve come a long way on my journey, and I’m learning to remind myself of that — because giving yourself credit is often the hardest part. We’re always our own toughest critics.

I know I’m not alone in that. I think most people in bodybuilding are cut from the same cloth. I see parts of myself in a lot of other people’s visions, stories, and training logs.

Like I said earlier, there are so many amazing stories here — people from all walks of life, working crazy jobs and living hectic lives, yet still showing up, putting in the work, and crushing their fitness goals like absolute weapons.

Much love and respect to this community — and to you, bro, for your support.

Bro got your back all the way legend

Daomn straight you would,my steaks are cooked with tallow meat from down south of West Australia some of the best in the game.
Low key pork rinds and butter is like carnivore crack

Haha bro tallow is the tits, we do our roast potato in it to

 

[SPOONMAN366]

You ever get those bags of crisped chicken skin? Whoa! Really good

Bro I live off that in thailand,they are SO FKN GOOD,they so aren't good for you but I send em,carnivore is hard in Asia but I make it work

 

[Mobster]

Morning evo

Last nights omad
-1 kg rump steak
-160 g pork rinds
-2 tablespoons butter
-jelly

Calories
-2000

Today's workout
Rest day

-Abs 27mins usual routine
-cardio 12 Incline 4 speed 17mins
-stretches

Attached
-food porn
-fridge goals
-diet hacks

Have a sick day legends
See you tomorrow for shoulders

That meat pic!!

 

[waggat]

Morning evo

Last nights omad
-1 kg rump steak
-160 g pork rinds
-2 tablespoons butter
-jelly

Calories
-2000

Today's workout
Rest day

-Abs 27mins usual routine
-cardio 12 Incline 4 speed 17mins
-stretches

Attached
-food porn
-fridge goals
-diet hacks

Have a sick day legends
See you tomorrow for shoulders

Nice update with the food pics mate. Good looking hunk of meat there!

 

[stevesmi]

Morning evo

Last nights omad
-1 kg rump steak
-160 g pork rinds
-2 tablespoons butter
-jelly

Calories
-2000

Today's workout
Rest day

-Abs 27mins usual routine
-cardio 12 Incline 4 speed 17mins
-stretches

Attached
-food porn
-fridge goals
-diet hacks

Have a sick day legends
See you tomorrow for shoulders

@SPOONMAN366 nice job keeping your fridge so clean. It's organized and you don't have a zillion things in there of processed foods. Keep it up.

 

[toddthelineman]

1 kg rump steak
-160 g pork rinds

A fun carnivore meal is steak, encrusted in ground pork rinds, deep fried in tallow or lard.

 

[Ulter]

Morning evo

Last nights omad
-1 kg rump steak
-160 g pork rinds
-2 tablespoons butter
-jelly

Calories
-2000

Today's workout
Rest day

-Abs 27mins usual routine
-cardio 12 Incline 4 speed 17mins
-stretches

Attached
-food porn
-fridge goals
-diet hacks

Have a sick day legends
See you tomorrow for shoulders

That is a good looking steak right there. It looks really good. very juicey the way you cooked it ! @SPOONMAN366

 

[ceo]

Morning evo

Last nights omad
-1 kg rump steak
-160 g pork rinds
-2 tablespoons butter
-jelly

Calories
-2000

Today's workout
Rest day

-Abs 27mins usual routine
-cardio 12 Incline 4 speed 17mins
-stretches

Attached
-food porn
-fridge goals
-diet hacks

Have a sick day legends
See you tomorrow for shoulders

Bro. Is that some good food porn right there? @SPOONMAN366 How do you like to cook your steak? Do you like to throw it on the grill?

 

[2Thick]

I was wondering why you were checking out my intro — but thank you, brother. Your words really mean a lot.

It goes much deeper than what I shared, but we all have our pasts and demons we’ve had to overcome. Personally, I’ve come a long way on my journey, and I’m learning to remind myself of that — because giving yourself credit is often the hardest part. We’re always our own toughest critics.

I know I’m not alone in that. I think most people in bodybuilding are cut from the same cloth. I see parts of myself in a lot of other people’s visions, stories, and training logs.

Like I said earlier, there are so many amazing stories here — people from all walks of life, working crazy jobs and living hectic lives, yet still showing up, putting in the work, and crushing their fitness goals like absolute weapons.

Much love and respect to this community — and to you, bro, for your support.

@SPOONMAN366 EVO family has your back. we all have a journey to talk about. that is why we call it a ride through it all!

 

[SPOONMAN366]

Bro. Is that some good food porn right there? @SPOONMAN366 How do you like to cook your steak? Do you like to throw it on the grill?

Bbq out the back g,all flat panned with tallow and a steak weight

 

[ROIDDERS]

Good Morning Evo Family,

We’re officially 8 weeks out from Thailand!
Let’s go — time to lock it in!


---

Current Protocol

Day 3:

20mg Tbol

20mg Cardarine



---

Last Night’s OMAD Meal

500g beef mince

4 eggs

2 Mediterranean sausages

Chilli, garlic, jalapeños


Calories: ~2,000
Macros: 190g protein / 145g fat

Sleep: 7 hours — still quite broken
Weight: 80.8kg — holding steady ️


---

Training — Chest + Biceps

Hammer Strength Chest Press

1 x 10 @ 40kg

1 x 10 @ 60kg

1 x 10 @ 80kg

1 x 10 @ 120kg

1 x 10 @ 130kg PB

1 x 7 @ 135kg PB


Incline Press

1 x 10 @ 60kg

1 x 6 @ 100kg


Cable Flys

1 x 10 @ 10kg

1 x 10 @ 12.5kg

1 x 10 @ 15kg


Machine Flys

1 x 10 @ 45kg

1 x 10 @ 60kg

1 x 10 @ 75kg

1 x 10 @ 90kg


Chest Dips (Bodyweight)

3 x 10


Single-Arm Low Row

1 x 10 @ 12.5kg

1 x 10 @ 20kg

1 x 10 @ 30kg PB


Hammer Strength Lat Pulldown (Single-Arm)

1 x 10 @ 20kg

1 x 10 @ 30kg


Close-Grip Cable Pulldown

1 x 10 @ 50kg

1 x 10 @ 70kg

1 x 10 @ 90kg


Seated Bicep Curls (Open-Hand Grip)

1 x 10 @ 12.5kg

1 x 10 @ 15kg

1 x 10 @ 17.5kg
Superset with empty EZ curl bar


Abs: 27 mins — standard routine
Cardio: 30 mins (Incline 12 / Speed 5)


---

Session Summary

Big volume and solid top sets today.

Stoked to hit 130kg x10 and 135kg x7 PBs on Hammer Press

Back felt well-isolated and responsive.

Only day 3 on Tbol and GW, but everything felt perfectly on point today.



---

Supplements

Proviron left in for now (high SHBG yesterday) — will reassess next bloods.

Telmisartan increased from 40mg → 60mg.

Oral L-Carnitine added.

Taurine added to support Tbol use.



---

Nutrition Notes

UFC day with the lads tomorrow cancelled.

Refeed day moved to Tuesday (day before flying back to work).

Holding firm at 2,000 calories until then.



---

Meals (Photos Attached)

Recent OMAD meals have been on point:

Beef mince and sausage mix shaped into meatballs

Chopped omelette

Topped with jalapeños and homemade soy–garlic–chilli sauce


Been absolutely hooked on garlic and chilli lately — must be the Thailand energy kicking in


---

Tomorrow

Rest day — recovery mode on.

Thanks, gentlemen. Wishing everyone a strong and blessed weekend!

This is a great meal that you put together more than one meal a day is fantastic. We love the chopped omelette. It tastes really nice and the meatballs as well. @SPOONMAN366

 

[SPOONMAN366]

This is a great meal that you put together more than one meal a day is fantastic. We love the chopped omelette. It tastes really nice and the meatballs as well. @SPOONMAN366

Thanks bro hometime is were i dont take it for granted and cramp in that fresh goodness to prep for the next 2 week stint,pulling out all the stops on this one low calorie jelly to keep satiety and all haha

 

[Pigsy]

Bro I live off that in thailand,they are SO FKN GOOD,they so aren't good for you but I send em,carnivore is hard in Asia but I make it work

My wife's Filipino and love those Chicken Skin treats

 

[SPOONMAN366]

Good Morning, Evo Team

Last Night’s OMAD

1 kg beef mince

8 eggs


Made into 4 bowls, each with a different flavor combo:
Jalapeños, ginger, chili, soy, garlic, and Celtic salt.

Extras

Jelly

No sugars during the night (sleep was rough)


Calories: ~2000
Macros:

Protein: 253g

Fats: 100g

Carbs: 33g (from eggs + onion)



---

Weigh-In

80.5 kg → 82.5 kg
No concern — this is likely just water and glycogen.
Expecting it to drop back down once work resumes Wednesday.
Monitoring closely, but confident it’s under control.


---

Sleep

8 hours



---

Training – Push (Shoulders & Triceps)

Military Overhead Press

1×10 @ 20 kg (bar)

1×10 @ 30 kg

1×10 @ 40 kg

1×10 @ 50 kg

1×10 @ 57.5 kg +2 reps PB


Seated Shoulder Press (Smith Machine)

1×10 @ 60 kg

1×10 @ 80 kg

1×5 @ 100 kg +1 rep PB


Cable Side Raises

1×10 @ 7.5 kg

1×10 @ 10 kg


Seated Dumbbell Lateral Raises

3×10 @ 12.5 kg
Superset with plate raises (“steering wheels”) @ 10 kg — to failure


Cable Crossover (Shoulders)

1×10 @ 7.5 kg

1×10 @ 10 kg

1×10 @ 12.5 kg


Fly Machine (Rear Delts)

1×20 @ 30 kg

1×12 @ 45 kg

1×10 @ 67.5 kg


Triceps Dumbbell Behind Head

1×10 @ 20 kg

1×10 @ 22.5 kg

1×10 @ 30 kg


Had more in the tank but had to cut it short for an appointment — squeezed in Abs + Cardio right after.


---

Abs

20 rounds

55 sec work / 30 sec rest

Total: ~28 minutes (usual session)



---

Cardio

12 incline / 5 speed / 25 minutes
(Cut 5 mins short — chasing the clock today)



---

Summary

Weights:
Small improvements and extra reps — steady progress, happy with it.

Abs:
Feeling stronger lately, especially since adding weighted work over the past week or two.

Cardio:
Solid effort despite being a bit short on time.

Weight Gain:
+2 kg overnight. Slightly concerning at first glance, but likely just temporary.
With 8 weeks left and work resuming soon, confident this will level out —
hot days, higher water intake, and increased steps will all help.
Overall, feeling good about where we are in the timeline.


---

Today’s Plans

Chiropractic adjustment

Start packing

Drive to Perth tomorrow after the gym (overnight stay before flying out Wednesday morning)



---

Tomorrow’s Refeed

Will depend on morning weigh-in.
Ideally want one before flying back to work — both mentally and physically.
I tend to drop weight fast while on site, so I don’t want to fall below 80.5 kg unless necessary.



---

Pics Attached:

To monitor weight gain

Last night’s OMAD


Always open to feedback or advice on this approach.

Hope everyone had a great weekend and is ready for a big week of gains!
See you tomorrow for legs day
Thanks, gentlemen!

 

[LevButlerov]

Morning evo

Last nights omad
-1 kg rump steak
-160 g pork rinds
-2 tablespoons butter
-jelly

Calories
-2000

Today's workout
Rest day

-Abs 27mins usual routine
-cardio 12 Incline 4 speed 17mins
-stretches

Attached
-food porn
-fridge goals
-diet hacks

Have a sick day legends
See you tomorrow for shoulders

Solid morning for you

Good Morning, Evo Team

Last Night’s OMAD

1 kg beef mince

8 eggs


Made into 4 bowls, each with a different flavor combo:
Jalapeños, ginger, chili, soy, garlic, and Celtic salt.

Extras

Jelly

No sugars during the night (sleep was rough)


Calories: ~2000
Macros:

Protein: 253g

Fats: 100g

Carbs: 33g (from eggs + onion)



---

Weigh-In

80.5 kg → 82.5 kg
No concern — this is likely just water and glycogen.
Expecting it to drop back down once work resumes Wednesday.
Monitoring closely, but confident it’s under control.


---

Sleep

8 hours



---

Training – Push (Shoulders & Triceps)

Military Overhead Press

1×10 @ 20 kg (bar)

1×10 @ 30 kg

1×10 @ 40 kg

1×10 @ 50 kg

1×10 @ 57.5 kg +2 reps PB


Seated Shoulder Press (Smith Machine)

1×10 @ 60 kg

1×10 @ 80 kg

1×5 @ 100 kg +1 rep PB


Cable Side Raises

1×10 @ 7.5 kg

1×10 @ 10 kg


Seated Dumbbell Lateral Raises

3×10 @ 12.5 kg
Superset with plate raises (“steering wheels”) @ 10 kg — to failure


Cable Crossover (Shoulders)

1×10 @ 7.5 kg

1×10 @ 10 kg

1×10 @ 12.5 kg


Fly Machine (Rear Delts)

1×20 @ 30 kg

1×12 @ 45 kg

1×10 @ 67.5 kg


Triceps Dumbbell Behind Head

1×10 @ 20 kg

1×10 @ 22.5 kg

1×10 @ 30 kg


Had more in the tank but had to cut it short for an appointment — squeezed in Abs + Cardio right after.


---

Abs

20 rounds

55 sec work / 30 sec rest

Total: ~28 minutes (usual session)



---

Cardio

12 incline / 5 speed / 25 minutes
(Cut 5 mins short — chasing the clock today)



---

Summary

Weights:
Small improvements and extra reps — steady progress, happy with it.

Abs:
Feeling stronger lately, especially since adding weighted work over the past week or two.

Cardio:
Solid effort despite being a bit short on time.

Weight Gain:
+2 kg overnight. Slightly concerning at first glance, but likely just temporary.
With 8 weeks left and work resuming soon, confident this will level out —
hot days, higher water intake, and increased steps will all help.
Overall, feeling good about where we are in the timeline.


---

Today’s Plans

Chiropractic adjustment

Start packing

Drive to Perth tomorrow after the gym (overnight stay before flying out Wednesday morning)



---

Tomorrow’s Refeed

Will depend on morning weigh-in.
Ideally want one before flying back to work — both mentally and physically.
I tend to drop weight fast while on site, so I don’t want to fall below 80.5 kg unless necessary.



---

Pics Attached:

To monitor weight gain

Last night’s OMAD


Always open to feedback or advice on this approach.

Hope everyone had a great weekend and is ready for a big week of gains!
See you tomorrow for legs day
Thanks, gentlemen!

perfect meals and I like how you lay them out.
You look lean and tight, really dialing up hard. @SPOONMAN366

 

[SPOONMAN366]

Th

Solid morning for you

perfect meals and I like how you lay them out.
You look lean and tight, really dialing up hard. @SPOONMAN366

Thanks bro,some slight fluctuations here n there bit always come back tighter n leaner so everything is pushing in the right direction

 

[rizzlekdizzle]

Good Morning, Evo Team

Last Night’s OMAD

1 kg beef mince

8 eggs


Made into 4 bowls, each with a different flavor combo:
Jalapeños, ginger, chili, soy, garlic, and Celtic salt.

Extras

Jelly

No sugars during the night (sleep was rough)


Calories: ~2000
Macros:

Protein: 253g

Fats: 100g

Carbs: 33g (from eggs + onion)



---

Weigh-In

80.5 kg → 82.5 kg
No concern — this is likely just water and glycogen.
Expecting it to drop back down once work resumes Wednesday.
Monitoring closely, but confident it’s under control.


---

Sleep

8 hours



---

Training – Push (Shoulders & Triceps)

Military Overhead Press

1×10 @ 20 kg (bar)

1×10 @ 30 kg

1×10 @ 40 kg

1×10 @ 50 kg

1×10 @ 57.5 kg +2 reps PB


Seated Shoulder Press (Smith Machine)

1×10 @ 60 kg

1×10 @ 80 kg

1×5 @ 100 kg +1 rep PB


Cable Side Raises

1×10 @ 7.5 kg

1×10 @ 10 kg


Seated Dumbbell Lateral Raises

3×10 @ 12.5 kg
Superset with plate raises (“steering wheels”) @ 10 kg — to failure


Cable Crossover (Shoulders)

1×10 @ 7.5 kg

1×10 @ 10 kg

1×10 @ 12.5 kg


Fly Machine (Rear Delts)

1×20 @ 30 kg

1×12 @ 45 kg

1×10 @ 67.5 kg


Triceps Dumbbell Behind Head

1×10 @ 20 kg

1×10 @ 22.5 kg

1×10 @ 30 kg


Had more in the tank but had to cut it short for an appointment — squeezed in Abs + Cardio right after.


---

Abs

20 rounds

55 sec work / 30 sec rest

Total: ~28 minutes (usual session)



---

Cardio

12 incline / 5 speed / 25 minutes
(Cut 5 mins short — chasing the clock today)



---

Summary

Weights:
Small improvements and extra reps — steady progress, happy with it.

Abs:
Feeling stronger lately, especially since adding weighted work over the past week or two.

Cardio:
Solid effort despite being a bit short on time.

Weight Gain:
+2 kg overnight. Slightly concerning at first glance, but likely just temporary.
With 8 weeks left and work resuming soon, confident this will level out —
hot days, higher water intake, and increased steps will all help.
Overall, feeling good about where we are in the timeline.


---

Today’s Plans

Chiropractic adjustment

Start packing

Drive to Perth tomorrow after the gym (overnight stay before flying out Wednesday morning)



---

Tomorrow’s Refeed

Will depend on morning weigh-in.
Ideally want one before flying back to work — both mentally and physically.
I tend to drop weight fast while on site, so I don’t want to fall below 80.5 kg unless necessary.



---

Pics Attached:

To monitor weight gain

Last night’s OMAD


Always open to feedback or advice on this approach.

Hope everyone had a great weekend and is ready for a big week of gains!
See you tomorrow for legs day
Thanks, gentlemen!

shredded bro!

 

[Pigsy]

Great update

 

[Allupfromhere]

Good Morning, Evo Team

Last Night’s OMAD

1 kg beef mince

8 eggs


Made into 4 bowls, each with a different flavor combo:
Jalapeños, ginger, chili, soy, garlic, and Celtic salt.

Extras

Jelly

No sugars during the night (sleep was rough)


Calories: ~2000
Macros:

Protein: 253g

Fats: 100g

Carbs: 33g (from eggs + onion)



---

Weigh-In

80.5 kg → 82.5 kg
No concern — this is likely just water and glycogen.
Expecting it to drop back down once work resumes Wednesday.
Monitoring closely, but confident it’s under control.


---

Sleep

8 hours



---

Training – Push (Shoulders & Triceps)

Military Overhead Press

1×10 @ 20 kg (bar)

1×10 @ 30 kg

1×10 @ 40 kg

1×10 @ 50 kg

1×10 @ 57.5 kg +2 reps PB


Seated Shoulder Press (Smith Machine)

1×10 @ 60 kg

1×10 @ 80 kg

1×5 @ 100 kg +1 rep PB


Cable Side Raises

1×10 @ 7.5 kg

1×10 @ 10 kg


Seated Dumbbell Lateral Raises

3×10 @ 12.5 kg
Superset with plate raises (“steering wheels”) @ 10 kg — to failure


Cable Crossover (Shoulders)

1×10 @ 7.5 kg

1×10 @ 10 kg

1×10 @ 12.5 kg


Fly Machine (Rear Delts)

1×20 @ 30 kg

1×12 @ 45 kg

1×10 @ 67.5 kg


Triceps Dumbbell Behind Head

1×10 @ 20 kg

1×10 @ 22.5 kg

1×10 @ 30 kg


Had more in the tank but had to cut it short for an appointment — squeezed in Abs + Cardio right after.


---

Abs

20 rounds

55 sec work / 30 sec rest

Total: ~28 minutes (usual session)



---

Cardio

12 incline / 5 speed / 25 minutes
(Cut 5 mins short — chasing the clock today)



---

Summary

Weights:
Small improvements and extra reps — steady progress, happy with it.

Abs:
Feeling stronger lately, especially since adding weighted work over the past week or two.

Cardio:
Solid effort despite being a bit short on time.

Weight Gain:
+2 kg overnight. Slightly concerning at first glance, but likely just temporary.
With 8 weeks left and work resuming soon, confident this will level out —
hot days, higher water intake, and increased steps will all help.
Overall, feeling good about where we are in the timeline.


---

Today’s Plans

Chiropractic adjustment

Start packing

Drive to Perth tomorrow after the gym (overnight stay before flying out Wednesday morning)



---

Tomorrow’s Refeed

Will depend on morning weigh-in.
Ideally want one before flying back to work — both mentally and physically.
I tend to drop weight fast while on site, so I don’t want to fall below 80.5 kg unless necessary.



---

Pics Attached:

To monitor weight gain

Last night’s OMAD


Always open to feedback or advice on this approach.

Hope everyone had a great weekend and is ready for a big week of gains!
See you tomorrow for legs day
Thanks, gentlemen!

Bro this is teir 1 logging at its finest
Pro omad mixing it up like 4 separate meals thats livin!
Bro honestly you hard work is fucking beaming through your getting more shredded by the day looking dry and full too bro absolutely killer. Fucking love this log

 

[SPOONMAN366]

Bro this is teir 1 logging at its finest
Pro omad mixing it up like 4 separate meals thats livin!
Bro honestly you hard work is fucking beaming through your getting more shredded by the day looking dry and full too bro absolutely killer. Fucking love this log

Thanks bro!!
Yo tell me again how beef mince is boring
'Was last nights quote'

I write handovers daily for work so im all over the layout

Hell yeah bro keep catching myself in reflections like 'oosh hey big guy'
The dry and fullness is on point leaner by the day
Lets get this

 

[Allupfromhere]

Hell yeah bro keep catching myself in reflections like 'oosh hey big guy'

This took me out proper

 

[waggat]

Good Morning, Evo Team

Last Night’s OMAD

1 kg beef mince

8 eggs


Made into 4 bowls, each with a different flavor combo:
Jalapeños, ginger, chili, soy, garlic, and Celtic salt.

Extras

Jelly

No sugars during the night (sleep was rough)


Calories: ~2000
Macros:

Protein: 253g

Fats: 100g

Carbs: 33g (from eggs + onion)



---

Weigh-In

80.5 kg → 82.5 kg
No concern — this is likely just water and glycogen.
Expecting it to drop back down once work resumes Wednesday.
Monitoring closely, but confident it’s under control.


---

Sleep

8 hours



---

Training – Push (Shoulders & Triceps)

Military Overhead Press

1×10 @ 20 kg (bar)

1×10 @ 30 kg

1×10 @ 40 kg

1×10 @ 50 kg

1×10 @ 57.5 kg +2 reps PB


Seated Shoulder Press (Smith Machine)

1×10 @ 60 kg

1×10 @ 80 kg

1×5 @ 100 kg +1 rep PB


Cable Side Raises

1×10 @ 7.5 kg

1×10 @ 10 kg


Seated Dumbbell Lateral Raises

3×10 @ 12.5 kg
Superset with plate raises (“steering wheels”) @ 10 kg — to failure


Cable Crossover (Shoulders)

1×10 @ 7.5 kg

1×10 @ 10 kg

1×10 @ 12.5 kg


Fly Machine (Rear Delts)

1×20 @ 30 kg

1×12 @ 45 kg

1×10 @ 67.5 kg


Triceps Dumbbell Behind Head

1×10 @ 20 kg

1×10 @ 22.5 kg

1×10 @ 30 kg


Had more in the tank but had to cut it short for an appointment — squeezed in Abs + Cardio right after.


---

Abs

20 rounds

55 sec work / 30 sec rest

Total: ~28 minutes (usual session)



---

Cardio

12 incline / 5 speed / 25 minutes
(Cut 5 mins short — chasing the clock today)



---

Summary

Weights:
Small improvements and extra reps — steady progress, happy with it.

Abs:
Feeling stronger lately, especially since adding weighted work over the past week or two.

Cardio:
Solid effort despite being a bit short on time.

Weight Gain:
+2 kg overnight. Slightly concerning at first glance, but likely just temporary.
With 8 weeks left and work resuming soon, confident this will level out —
hot days, higher water intake, and increased steps will all help.
Overall, feeling good about where we are in the timeline.


---

Today’s Plans

Chiropractic adjustment

Start packing

Drive to Perth tomorrow after the gym (overnight stay before flying out Wednesday morning)



---

Tomorrow’s Refeed

Will depend on morning weigh-in.
Ideally want one before flying back to work — both mentally and physically.
I tend to drop weight fast while on site, so I don’t want to fall below 80.5 kg unless necessary.



---

Pics Attached:

To monitor weight gain

Last night’s OMAD


Always open to feedback or advice on this approach.

Hope everyone had a great weekend and is ready for a big week of gains!
See you tomorrow for legs day
Thanks, gentlemen!

Nice update mate! Set out really well. The different flavour mince looks awesome. Looking good in the new photos as well!

 

[waggat]

Good Morning, Evo Team

Last Night’s OMAD

1 kg beef mince

8 eggs


Made into 4 bowls, each with a different flavor combo:
Jalapeños, ginger, chili, soy, garlic, and Celtic salt.

Extras

Jelly

No sugars during the night (sleep was rough)


Calories: ~2000
Macros:

Protein: 253g

Fats: 100g

Carbs: 33g (from eggs + onion)



---

Weigh-In

80.5 kg → 82.5 kg
No concern — this is likely just water and glycogen.
Expecting it to drop back down once work resumes Wednesday.
Monitoring closely, but confident it’s under control.


---

Sleep

8 hours



---

Training – Push (Shoulders & Triceps)

Military Overhead Press

1×10 @ 20 kg (bar)

1×10 @ 30 kg

1×10 @ 40 kg

1×10 @ 50 kg

1×10 @ 57.5 kg +2 reps PB


Seated Shoulder Press (Smith Machine)

1×10 @ 60 kg

1×10 @ 80 kg

1×5 @ 100 kg +1 rep PB


Cable Side Raises

1×10 @ 7.5 kg

1×10 @ 10 kg


Seated Dumbbell Lateral Raises

3×10 @ 12.5 kg
Superset with plate raises (“steering wheels”) @ 10 kg — to failure


Cable Crossover (Shoulders)

1×10 @ 7.5 kg

1×10 @ 10 kg

1×10 @ 12.5 kg


Fly Machine (Rear Delts)

1×20 @ 30 kg

1×12 @ 45 kg

1×10 @ 67.5 kg


Triceps Dumbbell Behind Head

1×10 @ 20 kg

1×10 @ 22.5 kg

1×10 @ 30 kg


Had more in the tank but had to cut it short for an appointment — squeezed in Abs + Cardio right after.


---

Abs

20 rounds

55 sec work / 30 sec rest

Total: ~28 minutes (usual session)



---

Cardio

12 incline / 5 speed / 25 minutes
(Cut 5 mins short — chasing the clock today)



---

Summary

Weights:
Small improvements and extra reps — steady progress, happy with it.

Abs:
Feeling stronger lately, especially since adding weighted work over the past week or two.

Cardio:
Solid effort despite being a bit short on time.

Weight Gain:
+2 kg overnight. Slightly concerning at first glance, but likely just temporary.
With 8 weeks left and work resuming soon, confident this will level out —
hot days, higher water intake, and increased steps will all help.
Overall, feeling good about where we are in the timeline.


---

Today’s Plans

Chiropractic adjustment

Start packing

Drive to Perth tomorrow after the gym (overnight stay before flying out Wednesday morning)



---

Tomorrow’s Refeed

Will depend on morning weigh-in.
Ideally want one before flying back to work — both mentally and physically.
I tend to drop weight fast while on site, so I don’t want to fall below 80.5 kg unless necessary.



---

Pics Attached:

To monitor weight gain

Last night’s OMAD


Always open to feedback or advice on this approach.

Hope everyone had a great weekend and is ready for a big week of gains!
See you tomorrow for legs day
Thanks, gentlemen!

Oh nice work on the PR's as well!

 

[ceo]

Bbq out the back g,all flat panned with tallow and a steak weight

bros you are a pro!

 

[SPOONMAN366]

bros you are a pro!

Most definitely

 

[ceo]

Most definitely

bros nice. what that thing on top do exactly? pressing it ? seen people do that with sandwiches but never steak

 

[SPOONMAN366]

bros nice. what that thing on top do exactly? pressing it ? seen people do that with sandwiches but never steak

Its called a burger smasher,u could use it for sandwiches i guess,Its a weight,it gives the steak even pressure for a perfect char,although it's a little to small for my 1kg steaks,im contemplating stealing a weight from the gym for the bbq

 

[ceo]

Its called a burger smasher,u could use it for sandwiches i guess,Its a weight,it gives the steak even pressure for a perfect char,although it's a little to small for my 1kg steaks,im contemplating stealing a weight from the gym for the bbq

bros makes sense.

 

[ROIDDERS]

Thanks bro hometime is were i dont take it for granted and cramp in that fresh goodness to prep for the next 2 week stint,pulling out all the stops on this one low calorie jelly to keep satiety and all haha

For sure. Never take it for granted.

 

[LevButlerov]

Most definitely

wow thats a steak!

 

[SPOONMAN366]

Good morning, EVO family!

Last night’s OMAD:

1kg rump steak

8 eggs

Sugar-free jelly

Pork rinds

Pepsi Max


Toppings:

Pickled ginger

Jalapeños

Soy, garlic, and chilli mix

Celtic salt


Calories: 2,100
Macros:

Protein: 265g

Fat: 100g

Carbs: 15g


OMG — this was an absolute flavour bomb! Definitely one of the few home meals I’ll be repeating regularly.

Sleep: 6 hours
Weigh-in: 82.5 → 81kg
Weight is back under control again


---

Today’s Workout: Leg Day

Hack Squats

2 × 10 @ 40kg

2 × 10 @ 80kg

2 × 10 @ 120kg

2 × 10 @ 160kg


Leg Press

1 × 12 @ 40kg

1 × 10 @ 80kg

1 × 10 @ 120kg

1 × 10 @ 160kg

1 × 10 @ 200kg

1 × 10 @ 240kg


Seated Calf Raise (Smith Machine)

1 × 20 @ 30kg

1 × 20 @ 60kg

1 × 20 @ 90kg (controlled to 12, then pushed to 20)


Standing Hamstring Curls (each leg)

1 × 10 @ 10kg

1 × 10 @ 12.5kg

1 × 12 @ 15kg


Abs: Usual 27-minute routine with added weight
Cardio: 12-5-30


---

Workout Summary

Hack Squats: Ass to grass — focusing on perfect form before pushing heavier than 4 plates.
Leg Press: Feeling explosive and strong — working my way up to 240kg.
Calves: The new routine is on fire Loving it.
Abs: Staying consistent.
Cardio: Money, baby.


---

Refeed

Refeed day today — hitting the city to mentally and physically recharge before the next two weeks away.


---

RNR Summary

My week off has come to an end, and I’ve really enjoyed it — time well spent with friends, family, good food, great training, and some epic pre-summer weather

Driving to the city today and spending the night before flying back to work early tomorrow.
Thailand isn’t going to pay for itself — and those ladyboys aren’t cheap

Tomorrow will be a rest day since fly-out days are always big.


---

Mindset

Feeling genuinely happy with where I’m at. With 7.5 weeks to go, this is hands down the best I’ve ever looked.
The final package come Christmas is going to be unreal — and I’ve got a little surprise planned for the final two weeks to really bring it home.


---

Pics attached:

Last night’s OMAD

A special spot I go to for serenity before heading back to work


See you all when I’m back on-site — ready to grind and get back into the usual routine.

Thanks, gentlemen

 

[LevButlerov]

Good morning, EVO family!

Last night’s OMAD:

1kg rump steak

8 eggs

Sugar-free jelly

Pork rinds

Pepsi Max


Toppings:

Pickled ginger

Jalapeños

Soy, garlic, and chilli mix

Celtic salt


Calories: 2,100
Macros:

Protein: 265g

Fat: 100g

Carbs: 15g


OMG — this was an absolute flavour bomb! Definitely one of the few home meals I’ll be repeating regularly.

Sleep: 6 hours
Weigh-in: 82.5 → 81kg
Weight is back under control again


---

Today’s Workout: Leg Day

Hack Squats

2 × 10 @ 40kg

2 × 10 @ 80kg

2 × 10 @ 120kg

2 × 10 @ 160kg


Leg Press

1 × 12 @ 40kg

1 × 10 @ 80kg

1 × 10 @ 120kg

1 × 10 @ 160kg

1 × 10 @ 200kg

1 × 10 @ 240kg


Seated Calf Raise (Smith Machine)

1 × 20 @ 30kg

1 × 20 @ 60kg

1 × 20 @ 90kg (controlled to 12, then pushed to 20)


Standing Hamstring Curls (each leg)

1 × 10 @ 10kg

1 × 10 @ 12.5kg

1 × 12 @ 15kg


Abs: Usual 27-minute routine with added weight
Cardio: 12-5-30


---

Workout Summary

Hack Squats: Ass to grass — focusing on perfect form before pushing heavier than 4 plates.
Leg Press: Feeling explosive and strong — working my way up to 240kg.
Calves: The new routine is on fire Loving it.
Abs: Staying consistent.
Cardio: Money, baby.


---

Refeed

Refeed day today — hitting the city to mentally and physically recharge before the next two weeks away.


---

RNR Summary

My week off has come to an end, and I’ve really enjoyed it — time well spent with friends, family, good food, great training, and some epic pre-summer weather

Driving to the city today and spending the night before flying back to work early tomorrow.
Thailand isn’t going to pay for itself — and those ladyboys aren’t cheap

Tomorrow will be a rest day since fly-out days are always big.


---

Mindset

Feeling genuinely happy with where I’m at. With 7.5 weeks to go, this is hands down the best I’ve ever looked.
The final package come Christmas is going to be unreal — and I’ve got a little surprise planned for the final two weeks to really bring it home.


---

Pics attached:

Last night’s OMAD

A special spot I go to for serenity before heading back to work


See you all when I’m back on-site — ready to grind and get back into the usual routine.

Thanks, gentlemen

The steak looks amazing with those view pics ! that’s a solid OMAD meal and clean macros for a refeed.
Good balance before heading back to work!
that leg session hit right too, 240kg on leg press you STRONG AF @SPOONMAN366

 

[waggat]

Looks like a good session with big hack squats and leg press and the 20 rep calf raises. Calves definitely require a beating like that hey.

Awesome looking meals and coastline pics as well!

 

[SPOONMAN366]

EVO DAILY CHECK-IN

Location: Pilbara
Phase: 2-Week Push
Day 1


---

OMAD (One Meal a Day) – Last Night

2 x Steaks

3 x Lamb Chops

Roast Beef

Beef Jerky / Biltong


Total Calories: ~3000


---

Sleep

5 Hours



---

Workout: Chest + Biceps

(+ = rep increase | – = rep decrease)

Hammer Strength Chest Press

10 reps @ 40kg

10 reps @ 60kg

10 reps @ 80kg

10 reps @ 120kg

7 reps @ 130kg (–)


Incline Press

10 reps @ 60kg

10 reps @ 100kg (+)

4 reps @ 120kg (+)


Cable Flys

10 reps @ 10kg

10 reps @ 12.5kg

9 reps @ 15kg (–)


Bodyweight Chest Dips

3 sets x 10 reps


Close-Grip Lat Pulldown (Cable)

10 reps @ 50kg

10 reps @ 70kg

7 reps @ 90kg


Single-Arm Lat Pulldown (Cable)

10 reps @ 15kg

10 reps @ 20kg

10 reps @ 25kg


Spider Curls (EZ Bar)

15 reps @ 10kg

15 reps @ 15kg

15 reps @ 20kg
Superset with 17.5kg Dumbbell Hammer Curls


Seated Open-Hand Bicep Curls

3 sets x 10 reps @ 12.5kg
Superset with empty EZ Curl Bar – focus on control and squeeze at top



---

Core & Cardio

Abs: 27 mins (usual routine)

Cardio: Incline 12 | Speed 5 | 40mins



---

Performance Summary

Chest not as strong today

Back felt solid

Biceps: massive pump

Abs consistent

Cardio: added 10 mins as self-punishment



---

Worksite Update

The Pilbara heat is brutal — mid-40s during the day

Big rope jobs this week = plenty of calories burned

Next 3 swings will be a grind, but goal is to finish this cycle strong while staying on OMAD



---

Nutrition & Discipline

Tuesday: Refeed — way out of control

Last night: Another spillover (~3000 cals)

2 off-plan days total


Not beating myself up — just resetting and locking back in.


---

Mindset

Yeah, I stuffed up with food the last 2 days — ate like an absolute idiot
But it’s done. Now the focus is discipline, consistency, and survival through this next brutal stretch.


---

Final Thoughts

Thanks, gentlemen — hope everyone’s smashing their week.
Stay strong, stay sharp, and push through.

 

[LevButlerov]

EVO DAILY CHECK-IN

Location: Pilbara
Phase: 2-Week Push
Day 1


---

OMAD (One Meal a Day) – Last Night

2 x Steaks

3 x Lamb Chops

Roast Beef

Beef Jerky / Biltong


Total Calories: ~3000


---

Sleep

5 Hours



---

Workout: Chest + Biceps

(+ = rep increase | – = rep decrease)

Hammer Strength Chest Press

10 reps @ 40kg

10 reps @ 60kg

10 reps @ 80kg

10 reps @ 120kg

7 reps @ 130kg (–)


Incline Press

10 reps @ 60kg

10 reps @ 100kg (+)

4 reps @ 120kg (+)


Cable Flys

10 reps @ 10kg

10 reps @ 12.5kg

9 reps @ 15kg (–)


Bodyweight Chest Dips

3 sets x 10 reps


Close-Grip Lat Pulldown (Cable)

10 reps @ 50kg

10 reps @ 70kg

7 reps @ 90kg


Single-Arm Lat Pulldown (Cable)

10 reps @ 15kg

10 reps @ 20kg

10 reps @ 25kg


Spider Curls (EZ Bar)

15 reps @ 10kg

15 reps @ 15kg

15 reps @ 20kg
Superset with 17.5kg Dumbbell Hammer Curls


Seated Open-Hand Bicep Curls

3 sets x 10 reps @ 12.5kg
Superset with empty EZ Curl Bar – focus on control and squeeze at top



---

Core & Cardio

Abs: 27 mins (usual routine)

Cardio: Incline 12 | Speed 5 | 40mins



---

Performance Summary

Chest not as strong today

Back felt solid

Biceps: massive pump

Abs consistent

Cardio: added 10 mins as self-punishment



---

Worksite Update

The Pilbara heat is brutal — mid-40s during the day

Big rope jobs this week = plenty of calories burned

Next 3 swings will be a grind, but goal is to finish this cycle strong while staying on OMAD



---

Nutrition & Discipline

Tuesday: Refeed — way out of control

Last night: Another spillover (~3000 cals)

2 off-plan days total


Not beating myself up — just resetting and locking back in.


---

Mindset

Yeah, I stuffed up with food the last 2 days — ate like an absolute idiot
But it’s done. Now the focus is discipline, consistency, and survival through this next brutal stretch.


---

Final Thoughts

Thanks, gentlemen — hope everyone’s smashing their week.
Stay strong, stay sharp, and push through.

Good chest and arm session, 130kg press and 120kg incline both strong even in that heat. Impressive you train there! @SPOONMAN366
and you're not an idiot to refeed big, this refeed will help you lean and grown long term you'll see
there is a mental aspect to this game too, so this will help a lot.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

 

[BeMe]

EVO DAILY CHECK-IN

Location: Pilbara
Phase: 2-Week Push
Day 1


---

OMAD (One Meal a Day) – Last Night

2 x Steaks

3 x Lamb Chops

Roast Beef

Beef Jerky / Biltong


Total Calories: ~3000


---

Sleep

5 Hours



---

Workout: Chest + Biceps

(+ = rep increase | – = rep decrease)

Hammer Strength Chest Press

10 reps @ 40kg

10 reps @ 60kg

10 reps @ 80kg

10 reps @ 120kg

7 reps @ 130kg (–)


Incline Press

10 reps @ 60kg

10 reps @ 100kg (+)

4 reps @ 120kg (+)


Cable Flys

10 reps @ 10kg

10 reps @ 12.5kg

9 reps @ 15kg (–)


Bodyweight Chest Dips

3 sets x 10 reps


Close-Grip Lat Pulldown (Cable)

10 reps @ 50kg

10 reps @ 70kg

7 reps @ 90kg


Single-Arm Lat Pulldown (Cable)

10 reps @ 15kg

10 reps @ 20kg

10 reps @ 25kg


Spider Curls (EZ Bar)

15 reps @ 10kg

15 reps @ 15kg

15 reps @ 20kg
Superset with 17.5kg Dumbbell Hammer Curls


Seated Open-Hand Bicep Curls

3 sets x 10 reps @ 12.5kg
Superset with empty EZ Curl Bar – focus on control and squeeze at top



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Core & Cardio

Abs: 27 mins (usual routine)

Cardio: Incline 12 | Speed 5 | 40mins



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Performance Summary

Chest not as strong today

Back felt solid

Biceps: massive pump

Abs consistent

Cardio: added 10 mins as self-punishment



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Worksite Update

The Pilbara heat is brutal — mid-40s during the day

Big rope jobs this week = plenty of calories burned

Next 3 swings will be a grind, but goal is to finish this cycle strong while staying on OMAD



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Nutrition & Discipline

Tuesday: Refeed — way out of control

Last night: Another spillover (~3000 cals)

2 off-plan days total


Not beating myself up — just resetting and locking back in.


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Mindset

Yeah, I stuffed up with food the last 2 days — ate like an absolute idiot
But it’s done. Now the focus is discipline, consistency, and survival through this next brutal stretch.


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Final Thoughts

Thanks, gentlemen — hope everyone’s smashing their week.
Stay strong, stay sharp, and push through.

I wouldn't stress the food too much bro. With your physique and training you should burn through a massive refeed pretty easily.

I'm more worried about your sleep..only 5 hrs?