Approved Log Beginner Journal - Diet Training Lifestyle

[XxDennxX]

Date: 23/09/2025

Goals: Lose some weight, gain muscle, and get myself more focused on my diet and workout.

Starting Weight: 180.00 flat

Food: ~1900cals/250p/150c/35f
Meal 1 - 3 eggs, 1/3 cup oats, 1/2 cup berries
Meal 2 (preworkout) - 1 scoop protein, 1 cup water and a banana
Meal 3 (post workout) - 1 can tuna, 1 cup rice
Meal 4 - 7oz lean ground beef, 3/4 cup rice
Meal 5 - 7oz chicken breast, 1 cup steamed veg

Supplements:
daily fish oil
whey protein
creatine 5g daily
biosteel hydration mix
1/2 tsp sea salt

Will also be drinking around 4L of water per day

 

[s.gentz]

Date: 23/09/2025

Goals: Lose some weight, gain muscle, and get myself more focused on my diet and workout.

Starting Weight: 180.00 flat

Food: ~1900cals/250p/150c/35f
Meal 1 - 3 eggs, 1/3 cup oats, 1/2 cup berries
Meal 2 (preworkout) - 1 scoop protein, 1 cup water and a banana
Meal 3 (post workout) - 1 can tuna, 1 cup rice
Meal 4 - 7oz lean ground beef, 3/4 cup rice
Meal 5 - 7oz chicken breast, 1 cup steamed veg

Supplements:
daily fish oil
whey protein
creatine 5g daily
biosteel hydration mix
1/2 tsp sea salt

Will also be drinking around 4L of water per day

Great idea to start a log @XxDennxX!
You will def get a great deal of help/guidance to reach your goals.
How tall are you?
What does your weight/cardio training look like?
How did you decide on 1900cals? Is that what you are currently eating? How long have you been at that calorie level?
Check out my logs in my signature for a template you can use to log food/training daily.
Ask questions if you have them. We are all here to help!!

 

[XxDennxX]

Damn sorry! I had this same discussion with HarleyGuy on my last post so I forgot to add it in.

We talked about my current diet and he recommend this new choice of 1900cal with the listed macros, so this will be my first day!

Im 6ft tall. As for workouts, I do
Push/Pull/ Shoulders Legs and Core
then take a rest day with only cardio
then repeat

Ill be listing my weights and workouts and reps ans cardio over the next couple days in my logs so youll get a good idea of what Im doing!

 

[XxDennxX]

Great idea to start a log @XxDennxX!
You will def get a great deal of help/guidance to reach your goals.
How tall are you?
What does your weight/cardio training look like?
How did you decide on 1900cals? Is that what you are currently eating? How long have you been at that calorie level?
Check out my logs in my signature for a template you can use to log food/training daily.
Ask questions if you have them. We are all here to help!!

sorry brother meant to reply to you at the above comment - still getting used to the forum

 

[LevButlerov]

Date: 23/09/2025

Goals: Lose some weight, gain muscle, and get myself more focused on my diet and workout.

Starting Weight: 180.00 flat

Food: ~1900cals/250p/150c/35f
Meal 1 - 3 eggs, 1/3 cup oats, 1/2 cup berries
Meal 2 (preworkout) - 1 scoop protein, 1 cup water and a banana
Meal 3 (post workout) - 1 can tuna, 1 cup rice
Meal 4 - 7oz lean ground beef, 3/4 cup rice
Meal 5 - 7oz chicken breast, 1 cup steamed veg

Supplements:
daily fish oil
whey protein
creatine 5g daily
biosteel hydration mix
1/2 tsp sea salt

Will also be drinking around 4L of water per day

Damn sorry! I had this same discussion with HarleyGuy on my last post so I forgot to add it in.

We talked about my current diet and he recommend this new choice of 1900cal with the listed macros, so this will be my first day!

Im 6ft tall. As for workouts, I do
Push/Pull/ Shoulders Legs and Core
then take a rest day with only cardio
then repeat

Ill be listing my weights and workouts and reps ans cardio over the next couple days in my logs so youll get a good idea of what Im doing!

Welcome to the EVO family @XxDennxX happy you shared and started this.

How long have you been on this diet?

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, because what you listed is 1 day, you not eating this all the time right?
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[XxDennxX]

Welcome to the EVO family @XxDennxX happy you shared and started this.

How long have you been on this diet?

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, because what you listed is 1 day, you not eating this all the time right?
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thanks for welcome!

im on no other supplements at the moment but listened to a few podcasts today about probiotics and psyllium husk! going to look into that, my financials are real tight though.

and yessir! that first post was goals and a general template for what my diet and stuff will look like.

I took very detailed notes today of everything I ate, every set and workout and rep and weight I did, and some additional notes on my day and some questions I have

got another meal to get in, and then ill be posting the log update with photos n all

 

[XxDennxX]

Daily Log: 23/09/2025

Starting Weight: 180.00

Days Sober: 99

Cigarettes: 4 - on the patch and gum

Progress Pics:

Food:
Meal 1 - cup of coffee, 1/3 oats, 1/2 cup fruits, 3 eggs, fish oil
Meal 2 - protein, 1 cup water, 1 small banana
Gym Water - creatine, biosteel, salt
Meal 3 - chicken breast, one tbsp tomato sauce, cup of arugula, 2 tsp parm, balsamic vinegar, 3/4 cup mixed veggies, 250ml diet coke
Meal 4 - lasagna soup
Meal 5 - can of beans

Total Macros: (absolutely butchered this)
Calories - 2218
P - 191/250
C - 234/150
F - 57/35

Water: Definitely over 3.5L, lost count after a while

Workout: PUSH
incline dumbell press - 30lb 2x12wu, 60lb 2x6, 50lb 1x8 1x6, 40lb 1x8 1x6, 35lb 2x12
flat dumbell press - 35 2x12wu, 55 1x7 1x6, 50 2x8 1x6, 40 2x12
incline db pec fly - 20lb 4x15, 15lb 1x18
flat db pec fly - 25lb 4x8, 20lb 12x2
REST PAUSE
skullcrushers barbell - 50lb 2x15 2x12
cross over cable tricep extension - 15lb 1x8, 10 3x15
tricep press - 120lb 4x15
tricep v bar pull down - 40lb 4x15
REST PAUSE
CARDIO - 5m brisk bike, 20m 1m sprint 1m rest

Night Workout:
25 push ups
20 sit ups
20 push ups
20 sit ups
20 push ups
20 sit ups

Supplements:
fish oil
5g creatine
1 scoop biosteel hydration
1/2 tsp sea salt

will begin tomorrow (have them from before):
Masnesium Glycinate
CoQ10
D3
Zinc-Carnosine
B Complex
Vitamin C
L Theanine

Notes:

I live in a recovery home where our groceries are covered, and im pretty low on the finances to be honest so doing a diet EXACTLY as I'd want is fuckin tough
- brutal to get that much protein without going over my wanted fat intake, so any tips would be absolutely stellar lol - preferably cheap options...
- will try and get my hands on some egg whites so I can cut the fat intake and increase the protein on my breakfast
- also gonna get some 0 fat cottage cheese and start getting more beans and lentils mixed in there

also please lemme know what you think about the workout, I was lifting heavier and 6-8 reps before the start of this log but after research saw that more reps would help with the recomp so any help is appreciated

 

[LevButlerov]

thanks for welcome!

im on no other supplements at the moment but listened to a few podcasts today about probiotics and psyllium husk! going to look into that, my financials are real tight though.

and yessir! that first post was goals and a general template for what my diet and stuff will look like.

I took very detailed notes today of everything I ate, every set and workout and rep and weight I did, and some additional notes on my day and some questions I have

got another meal to get in, and then ill be posting the log update with photos n all

It's a good addition get the probiotics ed with psyllium, a good digestion will change your life @XxDennxX
will be waiting

 

[LevButlerov]

Food:
Meal 1 - cup of coffee, 1/3 oats, 1/2 cup fruits, 3 eggs, fish oil
Meal 2 - protein, 1 cup water, 1 small banana
Gym Water - creatine, biosteel, salt
Meal 3 - chicken breast, one tbsp tomato sauce, cup of arugula, 2 tsp parm, balsamic vinegar, 3/4 cup mixed veggies, 250ml diet coke
Meal 4 - lasagna soup
Meal 5 - can of beans

Total Macros: (absolutely butchered this)
Calories - 2218
P - 191/250
C - 234/150
F - 57/35

do you have budget to get protein powder? not sure your full situation @XxDennxX

Workout: PUSH
incline dumbell press - 30lb 2x12wu, 60lb 2x6, 50lb 1x8 1x6, 40lb 1x8 1x6, 35lb 2x12
flat dumbell press - 35 2x12wu, 55 1x7 1x6, 50 2x8 1x6, 40 2x12
incline db pec fly - 20lb 4x15, 15lb 1x18
flat db pec fly - 25lb 4x8, 20lb 12x2
REST PAUSE
skullcrushers barbell - 50lb 2x15 2x12
cross over cable tricep extension - 15lb 1x8, 10 3x15
tricep press - 120lb 4x15
tricep v bar pull down - 40lb 4x15
REST PAUSE
CARDIO - 5m brisk bike, 20m 1m sprint 1m rest

Night Workout:
25 push ups
20 sit ups
20 push ups
20 sit ups
20 push ups
20 sit ups

good training actually fully loaded today, lots of volume

Supplements:
fish oil
5g creatine
1 scoop biosteel hydration
1/2 tsp sea salt

will begin tomorrow (have them from before):
Masnesium Glycinate
CoQ10
D3
Zinc-Carnosine
B Complex
Vitamin C
L Theanine

I would add a multi vitamin and probiotics with psyllium husk.
The magnesium and zinc take before bed.

live in a recovery home where our groceries are covered, and im pretty low on the finances to be honest so doing a diet EXACTLY as I'd want is fuckin tough
- brutal to get that much protein without going over my wanted fat intake, so any tips would be absolutely stellar lol - preferably cheap options...
- will try and get my hands on some egg whites so I can cut the fat intake and increase the protein on my breakfast
- also gonna get some 0 fat cottage cheese and start getting more beans and lentils mixed in there

can you try to get some protein powder like whey? there are fairly cheap whey options.

also please lemme know what you think about the workout, I was lifting heavier and 6-8 reps before the start of this log but after research saw that more reps would help with the recomp so any help is appreciated

lets train more before we start cutting your training or changing too much

 

[XxDennxX]

do you have budget to get protein powder? not sure your full situation @XxDennxX

good training actually fully loaded today, lots of volume

I would add a multi vitamin and probiotics with psyllium husk.
The magnesium and zinc take before bed.

can you try to get some protein powder like whey? there are fairly cheap whey options.

lets train more before we start cutting your training or changing too much

yeah I do take whey protein powder for my preworkout shake!

will do for the zinc and magnesium.

ill try and get multi vitamins and probiotics with husk added into my diet at the end of the month when my benefits come in, I should be able to get it in there

got access to lots of beans, lentils, split peas, etc - so gonna try getting a lot more of that in starting tmrw as I see those are good for protein and carbs with minimal fat

 

[LevButlerov]

yeah I do take whey protein powder for my preworkout shake!

can you add a shake pre and post workout? and with meal 4 and any meal with just mainly carbs @XxDennxX

will do for the zinc and magnesium.

good

ill try and get multi vitamins and probiotics with husk added into my diet at the end of the month when my benefits come in, I should be able to get it in there

if you're on a budget, best for you now is probiotics to start and multivitamins after, psyllium last on list

got access to lots of beans, lentils, split peas, etc - so gonna try getting a lot more of that in starting tmrw as I see those are good for protein and carbs with minimal fat

bens and lentils a bit hard on stomach, peas you can try with a protein shake.
do you have access to eggs?
milk?

 

[Mobster]

Watch your overall volume - @30 sets looks too much

 

[XxDennxX]

can you add a shake pre and post workout? and with meal 4 and any meal with just mainly carbs @XxDennxX

good

if you're on a budget, best for you now is probiotics to start and multivitamins after, psyllium last on list

bens and lentils a bit hard on stomach, peas you can try with a protein shake.
do you have access to eggs?
milk?

Ill get some probiotics at the end of the month

three scoops of whey would be too costly for me - ive got to stick with 1 maybeeeee 2 a day for now until I return to work in Mid November

I have access to a lot of eggs and milk but they fatty and that seems to be a big issue at the moment: keeping my fat low and protein high lol.

 

[XxDennxX]

Watch your overall volume - @30 sets looks too much

will keep this in mind and change it up moving forward, thanks

 

[stevesmi]

Date: 23/09/2025

Goals: Lose some weight, gain muscle, and get myself more focused on my diet and workout.

Starting Weight: 180.00 flat

Food: ~1900cals/250p/150c/35f
Meal 1 - 3 eggs, 1/3 cup oats, 1/2 cup berries
Meal 2 (preworkout) - 1 scoop protein, 1 cup water and a banana
Meal 3 (post workout) - 1 can tuna, 1 cup rice
Meal 4 - 7oz lean ground beef, 3/4 cup rice
Meal 5 - 7oz chicken breast, 1 cup steamed veg

Supplements:
daily fish oil
whey protein
creatine 5g daily
biosteel hydration mix
1/2 tsp sea salt

Will also be drinking around 4L of water per day

@XxDennxX the food looks great! the supplements also are on point. the fish oil is great for your joints

 

[XxDennxX]

@XxDennxX the food looks great! the supplements also are on point. the fish oil is great for your joints

thanks brother, been listening to your podcasts lately haha.

wasnt quite able to actually hit those food goals yesterday but ill get much closer today, I listed everything in my log post lower down!

will update at the end of the day again.

 

[stevesmi]

thanks brother, been listening to your podcasts lately haha.

wasnt quite able to actually hit those food goals yesterday but ill get much closer today, I listed everything in my log post lower down!

will update at the end of the day again.

Glad to see that I've been able to help you make a difference. Keep up the good work. I expect big things out of you.

 

[ceo]

Date: 23/09/2025

Goals: Lose some weight, gain muscle, and get myself more focused on my diet and workout.

Starting Weight: 180.00 flat

Food: ~1900cals/250p/150c/35f
Meal 1 - 3 eggs, 1/3 cup oats, 1/2 cup berries
Meal 2 (preworkout) - 1 scoop protein, 1 cup water and a banana
Meal 3 (post workout) - 1 can tuna, 1 cup rice
Meal 4 - 7oz lean ground beef, 3/4 cup rice
Meal 5 - 7oz chicken breast, 1 cup steamed veg

Supplements:
daily fish oil
whey protein
creatine 5g daily
biosteel hydration mix
1/2 tsp sea salt

Will also be drinking around 4L of water per day

Bros. You got good base to work with if you ask me. I like the different meals you're doing. You definitely hitting the protein and the vegetables are good. @XxDennxX

 

[ROIDDERS]

Daily Log: 23/09/2025

Starting Weight: 180.00

Days Sober: 99

Cigarettes: 4 - on the patch and gum

Progress Pics:
View attachment 133026
View attachment 133027
View attachment 133028
Food:
Meal 1 - cup of coffee, 1/3 oats, 1/2 cup fruits, 3 eggs, fish oil
Meal 2 - protein, 1 cup water, 1 small banana
Gym Water - creatine, biosteel, salt
Meal 3 - chicken breast, one tbsp tomato sauce, cup of arugula, 2 tsp parm, balsamic vinegar, 3/4 cup mixed veggies, 250ml diet coke
Meal 4 - lasagna soup
Meal 5 - can of beans

Total Macros: (absolutely butchered this)
Calories - 2218
P - 191/250
C - 234/150
F - 57/35

Water: Definitely over 3.5L, lost count after a while

Workout: PUSH
incline dumbell press - 30lb 2x12wu, 60lb 2x6, 50lb 1x8 1x6, 40lb 1x8 1x6, 35lb 2x12
flat dumbell press - 35 2x12wu, 55 1x7 1x6, 50 2x8 1x6, 40 2x12
incline db pec fly - 20lb 4x15, 15lb 1x18
flat db pec fly - 25lb 4x8, 20lb 12x2
REST PAUSE
skullcrushers barbell - 50lb 2x15 2x12
cross over cable tricep extension - 15lb 1x8, 10 3x15
tricep press - 120lb 4x15
tricep v bar pull down - 40lb 4x15
REST PAUSE
CARDIO - 5m brisk bike, 20m 1m sprint 1m rest

Night Workout:
25 push ups
20 sit ups
20 push ups
20 sit ups
20 push ups
20 sit ups

Supplements:
fish oil
5g creatine
1 scoop biosteel hydration
1/2 tsp sea salt

will begin tomorrow (have them from before):
Masnesium Glycinate
CoQ10
D3
Zinc-Carnosine
B Complex
Vitamin C
L Theanine

Notes:

I live in a recovery home where our groceries are covered, and im pretty low on the finances to be honest so doing a diet EXACTLY as I'd want is fuckin tough
- brutal to get that much protein without going over my wanted fat intake, so any tips would be absolutely stellar lol - preferably cheap options...
- will try and get my hands on some egg whites so I can cut the fat intake and increase the protein on my breakfast
- also gonna get some 0 fat cottage cheese and start getting more beans and lentils mixed in there

also please lemme know what you think about the workout, I was lifting heavier and 6-8 reps before the start of this log but after research saw that more reps would help with the recomp so any help is appreciated

one thing i can suggest is tighten up the diet further. @XxDennxX get rid of the diet soda. its awful for you. stick to water and if you want something different maybe some fresh fruit juice

 

[XxDennxX]

one thing i can suggest is tighten up the diet further. @XxDennxX get rid of the diet soda. its awful for you. stick to water and if you want something different maybe some fresh fruit juice

yup, tightening the diet up already starting today!

ill cut the diet soda out too, appreciate the suggestions brother.

 

[ROIDDERS]

yup, tightening the diet up already starting today!

ill cut the diet soda out too, appreciate the suggestions brother.

Yes. The problem with these diet sodas is what they contain. These artificial sweeteners are horrible for your brain and your gut.

 

[XxDennxX]

Yes. The problem with these diet sodas is what they contain. These artificial sweeteners are horrible for your brain and your gut.

thought id treat myself, even though I knew that haha

but good point, dont wanna get into the habit so ill just stick to water

 

[2Thick]

thought id treat myself, even though I knew that haha

but good point, dont wanna get into the habit so ill just stick to water

@XxDennxX yeah that is a good decision. those diet soda's also have caffeine too. that will keep you up at night

 

[Ulter]

Daily Log: 23/09/2025

Starting Weight: 180.00

Days Sober: 99

Cigarettes: 4 - on the patch and gum

Progress Pics:
View attachment 133026
View attachment 133027
View attachment 133028
Food:
Meal 1 - cup of coffee, 1/3 oats, 1/2 cup fruits, 3 eggs, fish oil
Meal 2 - protein, 1 cup water, 1 small banana
Gym Water - creatine, biosteel, salt
Meal 3 - chicken breast, one tbsp tomato sauce, cup of arugula, 2 tsp parm, balsamic vinegar, 3/4 cup mixed veggies, 250ml diet coke
Meal 4 - lasagna soup
Meal 5 - can of beans

Total Macros: (absolutely butchered this)
Calories - 2218
P - 191/250
C - 234/150
F - 57/35

Water: Definitely over 3.5L, lost count after a while

Workout: PUSH
incline dumbell press - 30lb 2x12wu, 60lb 2x6, 50lb 1x8 1x6, 40lb 1x8 1x6, 35lb 2x12
flat dumbell press - 35 2x12wu, 55 1x7 1x6, 50 2x8 1x6, 40 2x12
incline db pec fly - 20lb 4x15, 15lb 1x18
flat db pec fly - 25lb 4x8, 20lb 12x2
REST PAUSE
skullcrushers barbell - 50lb 2x15 2x12
cross over cable tricep extension - 15lb 1x8, 10 3x15
tricep press - 120lb 4x15
tricep v bar pull down - 40lb 4x15
REST PAUSE
CARDIO - 5m brisk bike, 20m 1m sprint 1m rest

Night Workout:
25 push ups
20 sit ups
20 push ups
20 sit ups
20 push ups
20 sit ups

Supplements:
fish oil
5g creatine
1 scoop biosteel hydration
1/2 tsp sea salt

will begin tomorrow (have them from before):
Masnesium Glycinate
CoQ10
D3
Zinc-Carnosine
B Complex
Vitamin C
L Theanine

Notes:

I live in a recovery home where our groceries are covered, and im pretty low on the finances to be honest so doing a diet EXACTLY as I'd want is fuckin tough
- brutal to get that much protein without going over my wanted fat intake, so any tips would be absolutely stellar lol - preferably cheap options...
- will try and get my hands on some egg whites so I can cut the fat intake and increase the protein on my breakfast
- also gonna get some 0 fat cottage cheese and start getting more beans and lentils mixed in there

also please lemme know what you think about the workout, I was lifting heavier and 6-8 reps before the start of this log but after research saw that more reps would help with the recomp so any help is appreciated

make sure those canned beans don't have junk added. a lot of times they had nasty oils and sugar. it ruins the nutrition @XxDennxX

 

[XxDennxX]

make sure those canned beans don't have junk added. a lot of times they had nasty oils and sugar. it ruins the nutrition @XxDennxX

oh they were the classic can of sweet beans in molasses - ive got limited selection and slowly expanding my options

did much better today

I've got a big bag of dry beans soaking in water right now for tomorrow!

 

[Ulter]

oh they were the classic can of sweet beans in molasses - ive got limited selection and slowly expanding my options

did much better today

I've got a big bag of dry beans soaking in water right now for tomorrow!

good job,. every little thing matters!

 

[XxDennxX]

good job,. every little thing matters!

for sure! making some changes daily.

live in a recovery home where groceries are provided so just trying my best to figure it out with what ive got!

appreciate the help brother

 

[LevButlerov]

Ill get some probiotics at the end of the month

three scoops of whey would be too costly for me - ive got to stick with 1 maybeeeee 2 a day for now until I return to work in Mid November

I have access to a lot of eggs and milk but they fatty and that seems to be a big issue at the moment: keeping my fat low and protein high lol.

That will work, can we up to 2 scoops per day? @XxDennxX
and milk will work and eggs too
we can do higher fats higher protein no issues, can you start adding more of both to meals.

 

[XxDennxX]

Daily Log: 24/10/2025

Weight: 180.00lb (no change)

Days Sober: 100

Cigarettes: 4

Progress Pics: *too much work to keep blotting my face out lol*

Food:
Meal 1 - 2 eggs, 2 egg whites, 1tsbp sriracha, 1tsp coconut oil, cup of coffee, 1/3 cup oats, 1/2 fruits and berries, 1tbsp honey

Pre workout meal - 1 scoop protein, 1 cup water, 1 medium banana

Workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt

Post workout meal - can of salmon, 1tbsp low fat mayo, 1tsp sriracha, 3/4 cup rice, 1 cup arugula, 1tsp balsamic vinegar

Snack - 1 scoop protein, 1 cup water

dinner - 1.25 cups split peas, 2 cod filets, 4 shrimps

snack - 1 scoop protein, 1 cup water
- 1/4 popcorn, air popped

Macros:
Calories - 2278/1900 *need to lower*
P - 235/250
C - 277/150 *need to lower*
F - 37/35

Workout:
1.5km walk to gym
cable curls - 20lb 2x12wu, 40x15, 45 3x15
alternating db curl - 30x15, 25x15, 20x15
single arm preach machine (no preacher for db at my gym) - 30x12, 20x14, 17.5 2x15
reverse ez bar curl - 30x15, 40 3x15
REST PAUSE
cable pullover 20lb 2x12wu, 40lb 2x15, 45x15
close lat pulldown 100lb 3x15
wide lat pulldown 110lb
REST PAUSE
cardio - 5m brisk bike wu, 20m (1m sprint,1m rest, repeat)
1.5km walk home from gym

Evening calistenics:
34 push ups
20 sit ups
25 push ups
20 sit ups
25 push ups
20 sit ups

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

Notes:
happy with how the diet worked out today, but need to find other alternatives other than using so much protein powder, wont be able to keep that up financially.

got my hands on egg whites which ill begin tomorrow. will be getting some 0 fat cottage cheese this weekend as well

really need to find a way to keep my carbs lower so i can keep the calories down... going to cut the morning fruits and honey for one.
any tips would be greatly appreciated

 

[XxDennxX]

That will work, can we up to 2 scoops per day? @XxDennxX
and milk will work and eggs too
we can do higher fats higher protein no issues, can you start adding more of both to meals.

I could handle 2 a day probably.

I was under the impression I want low fats, high protein, medium carbs?

Im shooting for 250p, 150c, 35f - should I change these up? My goal is to lose some weight and retain/build muscle... I guess sort of a recomp?

 

[Ulter]

for sure! making some changes daily.

live in a recovery home where groceries are provided so just trying my best to figure it out with what ive got!

appreciate the help brother

you are in the right place! we will help you for sure

 

[XxDennxX]

did some reflection and will cut:
1 protein
banana
morning oats
honey
popcorn
pretzels

this will drop my carbs and calories and will add in some more egg whites and 0% fat cottage cheese to hit my protein goals

 

[ROIDDERS]

thought id treat myself, even though I knew that haha

but good point, dont wanna get into the habit so ill just stick to water

Yeah, you have to remember when it comes to drinking the whole point is to hydrate ourselves.

 

[XxDennxX]

Daily Log: 25/10/2025

Notes:
*Going to a friends engagement party today so not sure how this diet will hold up today*

*would usually have done legs after, but didnt have time today so just did shoulders and my cardio*

*would generally take a rest day tomorrow, but will go in and do legs and cardio*

thabk goodness I have no other events until Christmas - never realized how truly garbage I was eating on a daily basis.

Weight: 178.4 (-1.6)

Progress Pics:

Days Sober: 101

Cigarettes: 8

Food:
Meal 1 - coffee, 130g of egg whites, 2 full eggs, 1/2 fruits
Preworkout - 1 scoop whey protein
Workout water - creatine, biosteel, salt
Post workout - 6oz ground beef, 1 tbsp low fat sour cream, 1 tbsp salsa, 3/4 cup split peas
Lunch - grilled chicken sandiwch, garden salad

Stag and Doe:
chips - 1 cup of doritos
chocolate - oreo dairy milk mini bar,
pulled pork sandwich, square slice pep pizza, 6 sweet meatballs, 2tbsp potato salad, half cup greek pasta salad
2 near beers

Macros - Completely butcherreddd my diet today...
Cal - 3686
P - 229/350
C - 336/150
F - 170/35

Workout:
walk 1.5km to the gym
db shoulder press - 20 2x12wu, 35 3x15
db side lateral raises - 15 4x15
db front lateral raises - 15 4x15
shrugs - 45 3x15
REST PAUSE
cardio - 5m brisk bike wu, 20m (1m sprint,1m rest, repeat)
1.5km walk home from gym

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

 

[HarleyGuy]

Daily Log: 25/10/2025

Notes:
*Going to a friends engagement party today so not sure how this diet will hold up today*

*would usually have done legs after, but didnt have time today so just did shoulders and my cardio*

*would generally take a rest day tomorrow, but will go in and do legs and cardio*

thabk goodness I have no other events until Christmas - never realized how truly garbage I was eating on a daily basis.

Weight: 178.4 (-1.6)

Progress Pics:
View attachment 134093
View attachment 134094
View attachment 134095
Days Sober: 101

Cigarettes: 8

Food:
Meal 1 - coffee, 130g of egg whites, 2 full eggs, 1/2 fruits
Preworkout - 1 scoop whey protein
Workout water - creatine, biosteel, salt
Post workout - 6oz ground beef, 1 tbsp low fat sour cream, 1 tbsp salsa, 3/4 cup split peas
Lunch - grilled chicken sandiwch, garden salad

Stag and Doe:
chips - 1 cup of doritos
chocolate - oreo dairy milk mini bar,
pulled pork sandwich, square slice pep pizza, 6 sweet meatballs, 2tbsp potato salad, half cup greek pasta salad
2 near beers

Macros - Completely butcherreddd my diet today...
Cal - 3686
P - 229/350
C - 336/150
F - 170/35

Workout:
walk 1.5km to the gym
db shoulder press - 20 2x12wu, 35 3x15
db side lateral raises - 15 4x15
db front lateral raises - 15 4x15
shrugs - 45 3x15
REST PAUSE
cardio - 5m brisk bike wu, 20m (1m sprint,1m rest, repeat)
1.5km walk home from gym

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

Your log has started humming along nicely.

Except for your diet yesterday you're not doing too bad at all. Let's get some higher protein and fats in there don't worry as much about carbs right now with the goals you have (see below). Just prep chicken breasts and grab one or two or three as you go throughout the day or throw in two protein shakes. Also the digestion supps I take that were suggestions that come from here completely changed my entire body and eating ability.

Also, do you normally devote one entire workout to delts? I think with your goals to "lose some weight, gain muscle" and at 180lbs I'd focus on some more compound exercise workouts do develop your base strength and overall look and use delts as a finisher exercise. Your goal right now should mostly read "lose some weight and KEEP my current muscle".

This diet day from Thursday for example will do that:

Food: ~1900cals/250p/150c/35f
Meal 1 - 3 eggs, 1/3 cup oats, 1/2 cup berries
Meal 2 (preworkout) - 1 scoop protein, 1 cup water and a banana
Meal 3 (post workout) - 1 can tuna, 1 cup rice
Meal 4 - 7oz lean ground beef, 3/4 cup rice
Meal 5 - 7oz chicken breast, 1 cup steamed veg

Nice to see you're not trying to rush into running any gear yet too, smart move.

Keep logging brother EVO has got you!

 

[XxDennxX]

Your log has started humming along nicely.

Except for your diet yesterday you're not doing too bad at all. Let's get some higher protein and fats in there don't worry as much about carbs right now with the goals you have (see below). Just prep chicken breasts and grab one or two or three as you go throughout the day or throw in two protein shakes. Also the digestion supps I take that were suggestions that come from here completely changed my entire body and eating ability.

Also, do you normally devote one entire workout to delts? I think with your goals to "lose some weight, gain muscle" and at 180lbs I'd focus on some more compound exercise workouts do develop your base strength and overall look and use delts as a finisher exercise. Your goal right now should mostly read "lose some weight and KEEP my current muscle".

This diet day from Thursday for example will do that:


Nice to see you're not trying to rush into running any gear yet too, smart move.

Keep logging brother EVO has got you!

so what should be macro goals be you think? We discussed 250p/150c/35f the other day so ive been trying to shoot for that

and as for the delts, what would a better shoulder day be for me? I didnt even realize I was focusing completely on delts lol... I was under the impression I was getting a pretty full shoulder workout. any tips on compound exercises to get in there would be awesome

thanks

 

[HarleyGuy]

so what should be macro goals be you think? We discussed 250p/150c/35f the other day so ive been trying to shoot for that

and as for the delts, what would a better shoulder day be for me? I didnt even realize I was focusing completely on delts lol... I was under the impression I was getting a pretty full shoulder workout. any tips on compound exercises to get in there would be awesome

thanks

You can keep those macros as is and we'll see how it goes Protein first and highest is the key and caloric intake at that amount. Delts=shoulders and you did hit your shoulders good and proper.

Compound movements are exercises like bench, deadlifts, squats, military press, etc. I don't think you need a dedicated shoulder day just yet. Your shoulders will get involved in all those compound movements that we want to get you good and strong on at the moment.

 

[ballin2504]

Date: 23/09/2025

Goals: Lose some weight, gain muscle, and get myself more focused on my diet and workout.

Starting Weight: 180.00 flat

Food: ~1900cals/250p/150c/35f
Meal 1 - 3 eggs, 1/3 cup oats, 1/2 cup berries
Meal 2 (preworkout) - 1 scoop protein, 1 cup water and a banana
Meal 3 (post workout) - 1 can tuna, 1 cup rice
Meal 4 - 7oz lean ground beef, 3/4 cup rice
Meal 5 - 7oz chicken breast, 1 cup steamed veg

Supplements:
daily fish oil
whey protein
creatine 5g daily
biosteel hydration mix
1/2 tsp sea salt

Will also be drinking around 4L of water per day

@XxDennxX welcome aboard Evo. We are glad to have you man. Let’s see you get after it.

 

[XxDennxX]

You can keep those macros as is and we'll see how it goes Protein first and highest is the key and caloric intake at that amount. Delts=shoulders and you did hit your shoulders good and proper.

Compound movements are exercises like bench, deadlifts, squats, military press, etc. I don't think you need a dedicated shoulder day just yet. Your shoulders will get involved in all those compound movements that we want to get you good and strong on at the moment.

okay, ill continue as is for the diet

and ahhhhh alright I get what youre saying. Ill start getting some more compound exercises in there then

 

[Allupfromhere]

okay, ill continue as is for the diet

and ahhhhh alright I get what youre saying. Ill start getting some more compound exercises in there then

At this stage brother focusing on compounds movements will help build a stronger overall base at the start, still add in some accessory/smaller muscle top up too but single muscle focus each day isnt needed. Let build some foundation.

Personally i would have you look into a push/pull/lower/rest approach with the main focus on the compound movements each day.

Push day focus on your bench being priority, then you can top up with some side delts and triceps. Front delts and some tricep activation will naturally happen with bench anyway.

Pull day focus on heavy but clean form rows, pulldowns and rackpulls - pullups later when your strength builds.
On this day top up your biceps with some form of curls here, the rows would have already given some stimulus to your biceps too. Add in a rear delt fly option

Lower, be super careful with squat and deadlifts this early until you understand how to execute form properly, you dont want to get injured too soon.

I would opt for exercises like leg press and hack squats for your heavy movements. Add accessories like leg extention/curls and be sure to add in som weighted walking lunges, this will help build your core control too believe me... bulgarian split squats are an amazing option if your not scared of hard work lol.

Rest.

Dont look to thrash heaps of volume this early too brother you intake is low and we want you to be able to still recover well. You still want some volume but not so much it becomes a cardio session. Concentrate on fierce intensity with controlled form. Dont get caught up in lifting heavier then your actually capable of you will jist get hurt. Run your own race and emprace the journey brother.

 

[XxDennxX]

At this stage brother focusing on compounds movements will help build a stronger overall base at the start, still add in some accessory/smaller muscle top up too but single muscle focus each day isnt needed. Let build some foundation.

Personally i would have you look into a push/pull/lower/rest approach with the main focus on the compound movements each day.

Push day focus on your bench being priority, then you can top up with some side delts and triceps. Front delts and some tricep activation will naturally happen with bench anyway.

Pull day focus on heavy but clean form rows, pulldowns and rackpulls - pullups later when your strength builds.
On this day top up your biceps with some form of curls here, the rows would have already given some stimulus to your biceps too. Add in a rear delt fly option

Lower, be super careful with squat and deadlifts this early until you understand how to execute form properly, you dont want to get injured too soon.

I would opt for exercises like leg press and hack squats for your heavy movements. Add accessories like leg extention/curls and be sure to add in som weighted walking lunges, this will help build your core control too believe me... bulgarian split squats are an amazing option if your not scared of hard work lol.

Rest.

Dont look to thrash heaps of volume this early too brother you intake is low and we want you to be able to still recover well. You still want some volume but not so much it becomes a cardio session. Concentrate on fierce intensity with controlled form. Dont get caught up in lifting heavier then your actually capable of you will jist get hurt. Run your own race and emprace the journey brother.

thanks for everything man, will take that all into account

 

[HarleyGuy]

Dont look to thrash heaps of volume this early too brother you intake is low and we want you to be able to still recover well. You still want some volume but not so much it becomes a cardio session. Concentrate on fierce intensity with controlled form.

Exactly! Abs, bi's and tri's for the ladies' eyes comes later.

 

[Allupfromhere]

thanks for everything man, will take that all into account

Anytime brother we got ya

 

[Allupfromhere]

Exactly! Abs, bi's and tri's for the ladies' eyes comes later.

@HarleyGuy knows exactly what up

 

[XxDennxX]

Exactly! Abs, bi's and tri's for the ladies' eyes comes later.

@HarleyGuy knows exactly what up

hahaha never heard that one before

damn it, thought I could skip straight to the ladies part

 

[Allupfromhere]

hahaha never heard that one before

damn it, thought I could skip straight to the ladies part

Dont worry brother you lock in and they'll be lining up like a zombie apocalypse to come and get ya

 

[XxDennxX]

Daily Log: 26/10/2025

*Will be back home tomorrow. Will definitely be meal prepping for trips for now on lol*

*rest day for gym, couldnt make it*

Weight: 177.4

Progress Pics:

Days Sober: 102

Cigarettes: 6

Food:
Breakfast - coffee, protein shake
lunch - chucks wing and rib combo and ceasar
snack - 2 cups of boiled black beans
water - with creatine and salt
dinner - 1 cup split peas, 200g egg whites, 6.5oz ground beef, 1tbsp sour cream

Macros: fucked it up again but whatever - back home tomorrow and no events in the near future lol. learnt some lessons about meal prep

Cals - 2899
P - 245/250
C - 246/150
F - 110/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

 

[LevButlerov]

Daily Log: 26/10/2025

*Will be back home tomorrow. Will definitely be meal prepping for trips for now on lol*

*rest day for gym, couldnt make it*

Weight: 177.4

Progress Pics:
View attachment 134240
View attachment 134241
View attachment 134242

Days Sober: 102

Cigarettes: 6

Food:
Breakfast - coffee, protein shake
lunch - chucks wing and rib combo and ceasar
snack - 2 cups of boiled black beans
water - with creatine and salt
dinner - 1 cup split peas, 200g egg whites, 6.5oz ground beef, 1tbsp sour cream

Macros: fucked it up again but whatever - back home tomorrow and no events in the near future lol. learnt some lessons about meal prep

Cals - 2899
P - 245/250
C - 246/150
F - 110/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

Good update and happy you're sober @XxDennxX I smoked a lot when I was doing AA so I get you.

Overall good diet considering your situation. You did get some decent protein in, which is a start, always go step by step with this. When back home you can meal prep.

Supplements look good too, see if you can plan out next budget to get probiotics.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

 

[XxDennxX]

Good update and happy you're sober @XxDennxX I smoked a lot when I was doing AA so I get you.

Overall good diet considering your situation. You did get some decent protein in, which is a start, always go step by step with this. When back home you can meal prep.

Supplements look good too, see if you can plan out next budget to get probiotics.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

appreciate it man, yeah it definitely helps a lot at the moment but trying to work through things

yup probiotics are next on the list along with covering things like egg whites and some low fat/0 fat products (cottage cheese, mayo, etc)

will be back on my simple diet starting tomorrow again

 

[Allupfromhere]

Daily Log: 26/10/2025

*Will be back home tomorrow. Will definitely be meal prepping for trips for now on lol*

*rest day for gym, couldnt make it*

Weight: 177.4

Progress Pics:
View attachment 134240
View attachment 134241
View attachment 134242

Days Sober: 102

Cigarettes: 6

Food:
Breakfast - coffee, protein shake
lunch - chucks wing and rib combo and ceasar
snack - 2 cups of boiled black beans
water - with creatine and salt
dinner - 1 cup split peas, 200g egg whites, 6.5oz ground beef, 1tbsp sour cream

Macros: fucked it up again but whatever - back home tomorrow and no events in the near future lol. learnt some lessons about meal prep

Cals - 2899
P - 245/250
C - 246/150
F - 110/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

Everything is looking good brother and commitment is strong but bro i gotta say you need to cut the cigarettes
They do nothing for you, its all mental.
Believe me i know what its like i smoked for 16 years and these days i feel that good that i feel like i was never even a smoker. Best thing you will ever do i promise

 

[LevButlerov]

appreciate it man, yeah it definitely helps a lot at the moment but trying to work through things

yup probiotics are next on the list along with covering things like egg whites and some low fat/0 fat products (cottage cheese, mayo, etc)

will be back on my simple diet starting tomorrow again

Stay strong and keep your attitude positive @XxDennxX always know the EVO family is here to love and support you.

 

[XxDennxX]

Everything is looking good brother and commitment is strong but bro i gotta say you need to cut the cigarettes
They do nothing for you, its all mental.
Believe me i know what its like i smoked for 16 years and these days i feel that good that i feel like i was never even a smoker. Best thing you will ever do i promise

working on it brother - was smoking a pack a day just a week or two ago, but im on the patch and cutting down bit by bit

they help me get through my early recovery days with my NA program but I do gotta get em out sooner or later

 

[XxDennxX]

Daily Log: 27/10/2025

*BACK TO REGULARLY SCHEDULED PROGRAMMING HAHA*

pretty happy with how the diet went, will make a few changes - gonna cut out the morning fruit, no milk with my protein and no sour cream

Weight: 178.0

Progress Pics:

Days Sober: 103

Cigarettes: 6

Workout:
incline smith bench - 45lb 2x12wu, 95 2x15, 105 2x15,
military press - 45 2x12wu, 65 2x15, 60 2x15
flat db press - 115x12, 95 3x15
inclince db press - 40 3x12, 35x12
REST PAUSE
incline db pec fly - 20 4x15
skullcrushers - 50 4x15
cable side lateral raises - 10lb x12 x11 x10
dips assisted - 45lb assist x14 x10 x10
REST PAUSE
cardio - 5m brisk wu, 20m bike (1m sprint/1m rest)

Food:
Meal 1 - cup of coffee, 1/4 cup 0% fat cottage cheese, 1/2 fruits,
Meal 2 - 6 egg whites, 1/4 pack of frozen spinach
Pre Workout - 1 scoop protein, 1 cup 2% milk
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Post workout - 1 can tuna, 1 tbsp low fat mayo, 1tsp sriracha, 1 cup split peas, 1 unsweetened apple sauce cup
lunch - 5oz chicken breast, 2oz ground beef, 1/2 vlack beans, 1/4 cup corn, 2 tbsp salsa, 1tbsp low fat sour cream
*How the fuck do I get 250g of protein with the macro split lol - i need 80g more and cant have anymore carbs or fats... No sour cream, no fruit, no milk*
dinner - 5oz chicken breast, 1/4 black beans
snack - 1 scoop whey protein


Macros:
Cals - 2056/1915
P - 248/250
C - 174/150
F - 49/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

 

[BeMe]

Daily Log: 26/10/2025

*Will be back home tomorrow. Will definitely be meal prepping for trips for now on lol*

*rest day for gym, couldnt make it*

Weight: 177.4

Progress Pics:
View attachment 134240
View attachment 134241
View attachment 134242

Days Sober: 102

Cigarettes: 6

Food:
Breakfast - coffee, protein shake
lunch - chucks wing and rib combo and ceasar
snack - 2 cups of boiled black beans
water - with creatine and salt
dinner - 1 cup split peas, 200g egg whites, 6.5oz ground beef, 1tbsp sour cream

Macros: fucked it up again but whatever - back home tomorrow and no events in the near future lol. learnt some lessons about meal prep

Cals - 2899
P - 245/250
C - 246/150
F - 110/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

Macros don't look bad too me bro. Supps look great. Congrats on the sobriety!! Ciggies next???

Sweet ink too bro. Looks like you got a sick back piece hiding back there

 

[XxDennxX]

Macros don't look bad too me bro. Supps look great. Congrats on the sobriety!! Ciggies next???

Sweet ink too bro. Looks like you got a sick back piece hiding back there

yeah im shooting to cut some fat, keep the muscle i already got, so trying to stick to 250p/150c/35f (or as close as I can get while hitting the protein most importantly)

thanks brother - been a tough journey but everyday gets better - the smokes will come later for sure, slowly cutting down on em

and appreciate it brother! yeah got a grim reaper head type thing up on my shoulder blade area haha

 

[LevButlerov]

Daily Log: 27/10/2025

*BACK TO REGULARLY SCHEDULED PROGRAMMING HAHA*

pretty happy with how the diet went, will make a few changes - gonna cut out the morning fruit, no milk with my protein and no sour cream

Weight: 178.0

Progress Pics:
View attachment 134636

View attachment 134637
View attachment 134638

Days Sober: 103

Cigarettes: 6

Workout:
incline smith bench - 45lb 2x12wu, 95 2x15, 105 2x15,
military press - 45 2x12wu, 65 2x15, 60 2x15
flat db press - 115x12, 95 3x15
inclince db press - 40 3x12, 35x12
REST PAUSE
incline db pec fly - 20 4x15
skullcrushers - 50 4x15
cable side lateral raises - 10lb x12 x11 x10
dips assisted - 45lb assist x14 x10 x10
REST PAUSE
cardio - 5m brisk wu, 20m bike (1m sprint/1m rest)

Food:
Meal 1 - cup of coffee, 1/4 cup 0% fat cottage cheese, 1/2 fruits,
Meal 2 - 6 egg whites, 1/4 pack of frozen spinach
Pre Workout - 1 scoop protein, 1 cup 2% milk
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Post workout - 1 can tuna, 1 tbsp low fat mayo, 1tsp sriracha, 1 cup split peas, 1 unsweetened apple sauce cup
lunch - 5oz chicken breast, 2oz ground beef, 1/2 vlack beans, 1/4 cup corn, 2 tbsp salsa, 1tbsp low fat sour cream
*How the fuck do I get 250g of protein with the macro split lol - i need 80g more and cant have anymore carbs or fats... No sour cream, no fruit, no milk*
dinner - 5oz chicken breast, 1/4 black beans
snack - 1 scoop whey protein


Macros:
Cals - 2056/1915
P - 248/250
C - 174/150
F - 49/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

Good you're back @XxDennxX I liek the training lets try to get cardio pre and post training 20mgs add more.
diet is much better too now, leveling up.
with protein, it will need to be some whey or caseinate?

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

working on it brother - was smoking a pack a day just a week or two ago, but im on the patch and cutting down bit by bit

they help me get through my early recovery days with my NA program but I do gotta get em out sooner or later

I didn't like the patch, the gum is MUCH better, gives you time to chew and feel it.

 

[toddthelineman]

didn't like the patch, the gum is MUCH better

The patch really works for me man. They got these super cheap ones on Amazon 28mg and you can divide them in quarters. It definitely doesn’t give your hands or mouth anything to do, but the actual nicotine is covered. I wear pieces of kt tape over the patch so it’s impossible to sweat off. I had even waterski with it on. Ive quit so many times. Works good

 

[XxDennxX]

The patch really works for me man. They got these super cheap ones on Amazon 28mg and you can divide them in quarters. It definitely doesn’t give your hands or mouth anything to do, but the actual nicotine is covered. I wear pieces of kt tape over the patch so it’s impossible to sweat off. I had even waterski with it on. Ive quit so many times.

I didn't like the patch, the gum is MUCH better, gives you time to chew and feel it.

yeah I throw some medical tape on to keep em on, I also chew the gum lol... I gotta just focus on getting through the cravings with the gum and not letting myself smoke

 

[XxDennxX]

Good you're back @XxDennxX I liek the training lets try to get cardio pre and post training 20mgs add more.
diet is much better too now, leveling up.
with protein, it will need to be some whey or caseinate

I use whey protein

and are you saying I should get 20m cardio before as well as after the workout? or what was 20mgs

 

[HarleyGuy]

@XxDennxX Annnd there he is!! Glad you're back bro. Don't be ghosting us again we wanna be a part of your journey here!

One thing: I get you more than you might know bro and I have mad respect for you courage to surrender to addiction. Go to page 10 of my log and read my story and you'll see why I can relate. A lot of us here are recovering and in various stages of recovery or are recovered and sponsoring others. https://www.evolutionary.org/forums...nomast-deca-dbol-cycle-journal.105881/page-10

get through my early recovery days with my NA program

Nicotine is still something I'm trying to quit. Haven't smoked a cigarette in almost 10 years and I'm getting off the vape as we speak

gonna cut out the morning fruit, no milk with my protein and no sour cream

Smart move except some fruit is okay just don't overdo it and spike your insulin.

Days Sober: 103

Fan-fuckin-tastic bro, congrats! I remember my 3 month key tag, 9 month, and for some reason I really liked getting my grey 18 month key tag it meant more to me than my 1-year key tag. Now I wear my black multiple years key tag on my jeans everywhere I go like a beacon for others to approach me if they want.

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

Not bad but I had a coming to Jesus moment when I added in digestive aids. Psyllium husk, Digest Gold (Amazon), and Apple Cider Vinegar. I'd wanna throw in a quality multivitamin too just to cover all bases. Go to page 64 of my log if you wanna see how serious I take my supplements. I spend more on supplements than I do on steroids and I've noticed a massive change since EVO has helped me add in the right supps: https://www.evolutionary.org/forums...nomast-deca-dbol-cycle-journal.105881/page-64

Try and sit down and devote 30 mins a day to do an update to your log and it will pay dividends in your goals and future and possibly your life as discussed on some of our recent podcasts.

 

[toddthelineman]

yeah I throw some medical tape on to keep em on, I also chew the gum lol... I gotta just focus on getting through the cravings with the gum and not letting myself smoke

Smoking is the worst! Blood work of a smoker is terrible. First thing to go for a smoker is your dick. Even an old Hell’s Angel told me that. He used to have coke orgies at his house on like, weekdays. And he’d tell me “people who smoke can’t fuck”. lol. Ironic, but clearly true.

It causes degenerative disc disease, for sure, and just wrecks your whole body with inflammation. Slows healing, sometimes to a full stop. Whatever you gotta do man. Don’t smoke. You can get of the gum and patches too, even if it takes years

 

[Allupfromhere]

Congrats on the 103 day sober brother proud of you for real

There is a book from Alan Carr - easy way to quit smoking..
I laughed when a friend first suggested it to me, but after 16 smoking and cold turkey still haven't had a single drag since.

 

[XxDennxX]

@XxDennxX Annnd there he is!! Glad you're back bro. Don't be ghosting us again we wanna be a part of your journey here!

One thing: I get you more than you might know bro and I have mad respect for you courage to surrender to addiction. Go to page 10 of my log and read my story and you'll see why I can relate. A lot of us here are recovering and in various stages of recovery or are recovered and sponsoring others. https://www.evolutionary.org/forums...nomast-deca-dbol-cycle-journal.105881/page-10


Nicotine is still something I'm trying to quit. Haven't smoked a cigarette in almost 10 years and I'm getting off the vape as we speak

Smart move except some fruit is okay just don't overdo it and spike your insulin.

Fan-fuckin-tastic bro, congrats! I remember my 3 month key tag, 9 month, and for some reason I really liked getting my grey 18 month key tag it meant more to me than my 1-year key tag. Now I wear my black multiple years key tag on my jeans everywhere I go like a beacon for others to approach me if they want.

Not bad but I had a coming to Jesus moment when I added in digestive aids. Psyllium husk, Digest Gold (Amazon), and Apple Cider Vinegar. I'd wanna throw in a quality multivitamin too just to cover all bases. Go to page 64 of my log if you wanna see how serious I take my supplements. I spend more on supplements than I do on steroids and I've noticed a massive change since EVO has helped me add in the right supps: https://www.evolutionary.org/forums...nomast-deca-dbol-cycle-journal.105881/page-64

Try and sit down and devote 30 mins a day to do an update to your log and it will pay dividends in your goals and future and possibly your life as discussed on some of our recent podcasts.

ive posted a daily log every night since I started brother havent missed a day! not sure if I should tagging people in my updates or something! but evey night around 7-9pm Toronto time I throw in an update.

ill definitely check our your recovery post and i really appreciate that man. ive realized quit a few people are in recovery! I also heard it spoken about in an EVO podcast, really made me feel more welcome in this community. major congratulations on your sobriety too.

nicotine will come slowly haha, its a side battle im working at

ill take a good luck at your supplement post as well! im gonna add in some multivitamins and probiotics this month when I get my benefit money (currently in a recovery home and cant work so finances are tight). I could definitely get some apple cider vinegar added in too.

ill check out prices and info on Digest Gold and Physillium Husk over the week.

 

[XxDennxX]

@toddthelineman alright alright, yeah I cant let that go I guess ill make it a higher priority and try to stick to the gum

@Allupfromhere thanks for the suggestion bro, I read before bed every night so ill get started on that one

 

[HarleyGuy]

ive posted a daily log every night since I started brother havent missed a day! not sure if I should tagging people in my updates or something! but evey night around 7-9pm Toronto time I throw in an update.

ill definitely check our your recovery post and i really appreciate that man. ive realized quit a few people are in recovery! I also heard it spoken about in an EVO podcast, really made me feel more welcome in this community. major congratulations on your sobriety too.

nicotine will come slowly haha, its a side battle im working at

ill take a good luck at your supplement post as well! im gonna add in some multivitamins and probiotics this month when I get my benefit money (currently in a recovery home and cant work so finances are tight). I could definitely get some apple cider vinegar added in too.

ill check out prices and info on Digest Gold and Physillium Husk over the week.

Hahahahaha well suck me sideways YES, YES you have... I came in late on an earlier page of yours I had queued up and miss the whole show sleeping at the proverbial "100 browsers open" wheel. My apologies I've got 50-100 logs I try and cross over every day. And I see you haven't missed a day. Don't tag anyone, you should, in fact, hold me to a higher standard as I will myself and you're now on my watch list. So, I'll be watchin' you soldier! Don't let me down LOL. @LevButlerov if I miss this one again fire my ass LOL.

Both my podcasts are in my signature as is my log but page 10 is a bit of my story and page 64 demonstrates how serious we can get with supplements regarding our bloodwork and overall health and well being either on cycle or off cycle.

 

[HarleyGuy]

@Allupfromhere thanks for the suggestion bro, I read before bed every night so ill get started on that one

@Allupfromhere reads transcripts from Fake Taxi before bed.

 

[XxDennxX]

@HarleyGuy hahaha no worries at all, ill make you proud brother

and sweet ill be reading those, and ill throw the pods on at the gym tmrw!

 

[XxDennxX]

@Allupfromhere reads transcripts from Fake Taxi before bed.

fuck, thank god, I thought I was the only one

 

[BeMe]

yeah im shooting to cut some fat, keep the muscle i already got, so trying to stick to 250p/150c/35f (or as close as I can get while hitting the protein most importantly)

thanks brother - been a tough journey but everyday gets better - the smokes will come later for sure, slowly cutting down on em

and appreciate it brother! yeah got a grim reaper head type thing up on my shoulder blade area haha

You got the perfect skin tone for really nice artwork. Your artist must love you lol

 

[BeMe]

yeah I throw some medical tape on to keep em on, I also chew the gum lol... I gotta just focus on getting through the cravings with the gum and not letting myself smoke

Vaping bro. Or zyns.

I smoked for 20 years and the vapes got me off. Can breath much better now

 

[XxDennxX]

You got the perfect skin tone for really nice artwork. Your artist must love you lol

oh he does, were really good friends too haha my skin takes ink real easy too

 

[XxDennxX]

Vaping bro. Or zyns.

I smoked for 20 years and the vapes got me off. Can breath much better now

fuckin hate the vapes

but the longest I went no smoking was the 6 months prior to rehab when I was on the zyns, I had a great connect for them at a dirt cheap price, then I couldn't meet up with him anymore and just got back into smoking

gotta get back in contact with him and just stock some money into a big order of them... I wish I was rich, it would solve all my problems

 

[BeMe]

fuckin hate the vapes

but the longest I went no smoking was the 6 months prior to rehab when I was on the zyns, I had a great connect for them at a dirt cheap price, then I couldn't meet up with him anymore and just got back into smoking

gotta get back in contact with him and just stock some money into a big order of them... I wish I was rich, it would solve all my problems

Mo money mo problems bro. Everyone knows that.

Watch the cheap zyns cuz there are fakes out there. Up here in Canada some stores advertise "fake zyns" lol

 

[XxDennxX]

Mo money mo problems bro. Everyone knows that.

Watch the cheap zyns cuz there are fakes out there. Up here in Canada some stores advertise "fake zyns" lol

never had mo money, so I think that lines a lie

and yeah, im in Canada too, but my guys ships them in... what really is a "fake zyn" though lol?

 

[BeMe]

never had mo money, so I think that lines a lie

and yeah, im in Canada too, but my guys ships them in... what really is a "fake zyn" though lol?

Sounds like a question someone would ask themselves when they're trying not to spend an extra couple bucks LOL

What part of Canada are you in? I'm a Toronto guy, if you're around here I might be able to steer you in a couple good directions

 

[XxDennxX]

Sounds like a question someone would ask themselves when they're trying not to spend an extra couple bucks LOL

What part of Canada are you in? I'm a Toronto guy, if you're around here I might be able to steer you in a couple good directions

I just moved outta the GTA, im down in Fort Erie area now brother

In all honesty, I could WALK across the border and grab em for cheap from the states lol

ive got a lot of things to do this coming week when my benefits come in so ill see if I can add some zyns into the budget as well

 

[LevButlerov]

I just moved outta the GTA, im down in Fort Erie area now brother

In all honesty, I could WALK across the border and grab em for cheap from the states lol

ive got a lot of things to do this coming week when my benefits come in so ill see if I can add some zyns into the budget as well

how about just getting some nicotine gum? @XxDennxX

 

[XxDennxX]

how about just getting some nicotine gum? @XxDennxX

using that too brother lol - all the aids have gotten me down to lile 3-6 smokes a day

 

[XxDennxX]

Daily Log: 28/10/2025

Weight: 176.8

Progress Pics:

Days Sober: 104

Cigarettes: 3

Workout:
1.5km walk to gym
10m brisk walk 4mph

5m brisk wu, 20m bike (1m sprint/1m rest)
1.5km walk home

Food:
Meal 1 - 220g egg whites, 75g frozen spinach, 2tsp sriracha, cup of coffee
Pre Workout - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Post workout - can of tuna, 1tsp sriracha, 1/2 cup split peas
Lunch - 7oz chicken breast, 1/4 cup cottage cheese with 1tsp honey and 1tbsp franks, 1/2 cup homemade black bean hummus
Dinner - 6.5oz ground turkey, 6.5oz sweet potato, 2 pickles
Snack - 1 cup 0fat cottage cheese, small container unsweetened apple sauce, 1 scoop protein

Macros:
Cals - 1954/1915
P - 248/250
C - 152/150
F - 42/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

 

[BeMe]

using that too brother lol - all the aids have gotten me down to lile 3-6 smokes a day

Great work bro. Youre making a lot of positive changes in your life!

I just moved outta the GTA, im down in Fort Erie area now brother

In all honesty, I could WALK across the border and grab em for cheap from the states lol

ive got a lot of things to do this coming week when my benefits come in so ill see if I can add some zyns into the budget as well

Nice what sparked the move?

Ft. Erie has the Mohawk reservation and they sell zyns at a pretty good price tax free. I think the store is called big chief or somethn like that.

 

[XxDennxX]

Great work bro. Youre making a lot of positive changes in your life!


Nice what sparked the move?

Ft. Erie has the Mohawk reservation and they sell zyns at a pretty good price tax free. I think the store is called big chief or somethn like that.

oh no way... ill have to check that out man, thanks!

also i moved down here after I went to rehab in Toronto. I live in a sober living home down here now for the next like... 6 months.

 

[toddthelineman]

oh no way... ill have to check that out man, thanks!

also i moved down here after I went to rehab in Toronto. I live in a sober living home down here now for the next like... 6 months.

It’s not possible to imagine where you could be on the other side of a decade or two of sobriety.

But if you do it, you’ll see where you would’ve gotten when you see your old friends who failed. And it’s harrowing.

 

[XxDennxX]

It’s not possible to imagine where you could be on the other side of a decade or two of sobriety.

But if you do it, you’ll see where you would’ve gotten when you see your old friends who failed. And it’s harrowing.

yeah, im keeping my head up, and working hard on my AA program while taking care of my mental and physical health.

ive seen many friends come to a terrible end and its horrifying.

im so happy with where I am and where I believe I can be in the future as long as I keep my sobriety

 

[LevButlerov]

using that too brother lol - all the aids have gotten me down to lile 3-6 smokes a day

#1 for me is nicotine gum keeps me awake lol

Daily Log: 28/10/2025

Weight: 176.8

Progress Pics:
View attachment 134983
View attachment 134984
View attachment 134985
Days Sober: 104

Cigarettes: 3

Workout:
1.5km walk to gym
10m brisk walk 4mph
View attachment 134986
5m brisk wu, 20m bike (1m sprint/1m rest)
1.5km walk home

Food:
Meal 1 - 220g egg whites, 75g frozen spinach, 2tsp sriracha, cup of coffee
Pre Workout - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Post workout - can of tuna, 1tsp sriracha, 1/2 cup split peas
Lunch - 7oz chicken breast, 1/4 cup cottage cheese with 1tsp honey and 1tbsp franks, 1/2 cup homemade black bean hummus
Dinner - 6.5oz ground turkey, 6.5oz sweet potato, 2 pickles
Snack - 1 cup 0fat cottage cheese, small container unsweetened apple sauce, 1 scoop protein

Macros:
Cals - 1954/1915
P - 248/250
C - 152/150
F - 42/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

Looking good and getting that protein in! well done on training too @XxDennxX

 

[XxDennxX]

#1 for me is nicotine gum keeps me awake lol

Looking good and getting that protein in! well done on training too @XxDennxX

lol the dreams from the patch and the gum are absolutely ridiculous man

and sweet! thank you! figuring the diet out definitely, and ill be fine tuning my training as I get more suggestions

until tomorrow, have a goodnight everyone - its baseball time

 

[BeMe]

oh no way... ill have to check that out man, thanks!

also i moved down here after I went to rehab in Toronto. I live in a sober living home down here now for the next like... 6 months.

Ya bro I used to buy my tins from a place called dipkings.com but their actual store is in ft. Erie

Good move bro. When I got clean I just cut off everything about that past life and isolated Making a clean break like that this the only way. Less temptation trying to pull you back

 

[LevButlerov]

lol the dreams from the patch and the gum are absolutely ridiculous man

I get no dreams from the gum lol maybe the patch adds it @XxDennxX

and sweet! thank you! figuring the diet out definitely, and ill be fine tuning my training as I get more suggestions

in time we will fine tune more as you go deeper

until tomorrow, have a goodnight everyone - its baseball time

good night our EVO brother! who you watching?

 

[toddthelineman]

im so happy with where I am

You’re in good company!

friends come to a terrible end

Yeah man. Can’t say that gets better.

the dreams from the patch

I miss that. That’s my favorite thing ever hahaha

cut off everything about that past life and isolated

That’s how I got off the hard stuff. For booze, it’s hard, you could be a total shut in to avoid it. It takes a change inside you. Not easy.

 

[XxDennxX]

Ya bro I used to buy my tins from a place called dipkings.com but their actual store is in ft. Erie

Good move bro. When I got clean I just cut off everything about that past life and isolated Making a clean break like that this the only way. Less temptation trying to pull you back

oh no shit, ive checked out dipkings a few times... time to do some research and ask around

 

[XxDennxX]

I get no dreams from the gum lol maybe the patch adds it @XxDennxX

in time we will fine tune more as you go deeper

good night our EVO brother! who you watching?

yah the patch is wild lol

looking forward to the fine tuning

THE JAYS BABYYYY we won lets goooo

 

[XxDennxX]

You’re in good company!

Yeah man. Can’t say that gets better.

I miss that. That’s my favorite thing ever hahaha

That’s how I got off the hard stuff. For booze, it’s hard, you could be a total shut in to avoid it. It takes a change inside you. Not easy.

yeup isolation and new setting has been a blessing for the hard shit... its not like every establishment you walk into has a table covered in the stuff lol...

as you said, booze is inescapable. its a thing ill learn to have around me in due time, but no need to rush.

 

[LevButlerov]

yah the patch is wild lol

looking forward to the fine tuning

THE JAYS BABYYYY we won lets goooo

hoping you can get off the patch in time too
Jays all the way! @XxDennxX

 

[Mobster]

Let's see you grind out 5 chins next time. Try also rest pausing - so 3 reps, rest a few seconds, 4 and then again, 5

 

[stevesmi]

Daily Log: 28/10/2025

Weight: 176.8

Progress Pics:
View attachment 134983
View attachment 134984
View attachment 134985
Days Sober: 104

Cigarettes: 3

Workout:
1.5km walk to gym
10m brisk walk 4mph
View attachment 134986
5m brisk wu, 20m bike (1m sprint/1m rest)
1.5km walk home

Food:
Meal 1 - 220g egg whites, 75g frozen spinach, 2tsp sriracha, cup of coffee
Pre Workout - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Post workout - can of tuna, 1tsp sriracha, 1/2 cup split peas
Lunch - 7oz chicken breast, 1/4 cup cottage cheese with 1tsp honey and 1tbsp franks, 1/2 cup homemade black bean hummus
Dinner - 6.5oz ground turkey, 6.5oz sweet potato, 2 pickles
Snack - 1 cup 0fat cottage cheese, small container unsweetened apple sauce, 1 scoop protein

Macros:
Cals - 1954/1915
P - 248/250
C - 152/150
F - 42/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

@XxDennxX as you continue to progress on this long you'll start noticing you feel much better. The key is going to be diet. It looks pretty solid from where I'm sitting.

 

[2Thick]

Daily Log: 28/10/2025

Weight: 176.8

Progress Pics:
View attachment 134983
View attachment 134984
View attachment 134985
Days Sober: 104

Cigarettes: 3

Workout:
1.5km walk to gym
10m brisk walk 4mph
View attachment 134986
5m brisk wu, 20m bike (1m sprint/1m rest)
1.5km walk home

Food:
Meal 1 - 220g egg whites, 75g frozen spinach, 2tsp sriracha, cup of coffee
Pre Workout - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Post workout - can of tuna, 1tsp sriracha, 1/2 cup split peas
Lunch - 7oz chicken breast, 1/4 cup cottage cheese with 1tsp honey and 1tbsp franks, 1/2 cup homemade black bean hummus
Dinner - 6.5oz ground turkey, 6.5oz sweet potato, 2 pickles
Snack - 1 cup 0fat cottage cheese, small container unsweetened apple sauce, 1 scoop protein

Macros:
Cals - 1954/1915
P - 248/250
C - 152/150
F - 42/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

Nice job on the different foods that you're eating. Lots of micronutrients in there and good solid protein and carb options I like it. @XxDennxX

 

[Ulter]

Daily Log: 28/10/2025

Weight: 176.8

Progress Pics:
View attachment 134983
View attachment 134984
View attachment 134985
Days Sober: 104

Cigarettes: 3

Workout:
1.5km walk to gym
10m brisk walk 4mph
View attachment 134986
5m brisk wu, 20m bike (1m sprint/1m rest)
1.5km walk home

Food:
Meal 1 - 220g egg whites, 75g frozen spinach, 2tsp sriracha, cup of coffee
Pre Workout - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Post workout - can of tuna, 1tsp sriracha, 1/2 cup split peas
Lunch - 7oz chicken breast, 1/4 cup cottage cheese with 1tsp honey and 1tbsp franks, 1/2 cup homemade black bean hummus
Dinner - 6.5oz ground turkey, 6.5oz sweet potato, 2 pickles
Snack - 1 cup 0fat cottage cheese, small container unsweetened apple sauce, 1 scoop protein

Macros:
Cals - 1954/1915
P - 248/250
C - 152/150
F - 42/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

i like the lunch and dinner. its a good simple meal @XxDennxX keep the consistency that's going to be how you excel.

 

[ROIDDERS]

Daily Log: 28/10/2025

Weight: 176.8

Progress Pics:
View attachment 134983
View attachment 134984
View attachment 134985
Days Sober: 104

Cigarettes: 3

Workout:
1.5km walk to gym
10m brisk walk 4mph
View attachment 134986
5m brisk wu, 20m bike (1m sprint/1m rest)
1.5km walk home

Food:
Meal 1 - 220g egg whites, 75g frozen spinach, 2tsp sriracha, cup of coffee
Pre Workout - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Post workout - can of tuna, 1tsp sriracha, 1/2 cup split peas
Lunch - 7oz chicken breast, 1/4 cup cottage cheese with 1tsp honey and 1tbsp franks, 1/2 cup homemade black bean hummus
Dinner - 6.5oz ground turkey, 6.5oz sweet potato, 2 pickles
Snack - 1 cup 0fat cottage cheese, small container unsweetened apple sauce, 1 scoop protein

Macros:
Cals - 1954/1915
P - 248/250
C - 152/150
F - 42/35

Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine

@XxDennxX Good job getting these pictures up on your progression. I think 6 months from now and definitely a year from now you'll look back and you'll be like, wow, I improved a lot.

 

[ceo]

yeup isolation and new setting has been a blessing for the hard shit... its not like every establishment you walk into has a table covered in the stuff lol...

as you said, booze is inescapable. its a thing ill learn to have around me in due time, but no need to rush.

Bros. You need to hang out with the right crowd. Don't keep things in your house that are no good. It's very escapable if you don't have bad people around you. @XxDennxX

 

[XxDennxX]

Let's see you grind out 5 chins next time. Try also rest pausing - so 3 reps, rest a few seconds, 4 and then again, 5

will do, good tip

 

[XxDennxX]

Bros. You need to hang out with the right crowd. Don't keep things in your house that are no good. It's very escapable if you don't have bad people around you. @XxDennxX

yeah definitely. I am working on that now, gotta make new friendships and relationships. I live with nothing bad in my house and have began to surround myself with better people