Good update, training volume looks solid even with the hip pain holding you back! @Wheels85
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
Still think he could get to 200g protein
I agree actually
Strength progression isnt always going to be linear unfortunately brother so dont get down if there are weeks where your strength feels like it has dropped. Can be a combination of things but most of the time it is from food intake and bad sleep.
Love your meal prep looks tasty
@Wheels85
Meal prep is kingLove your meal prep looks tasty
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46
@Wheels85 it depends on the compounds but I’d say with what you’ll be seeing it soon
Bro i could live off chicken drumsticks ey haha. Steak too! Gotta love foods that taste good and build muscle brother haha nice work
FACT
You gotta eat stuff you like, otherwise diets aren't gonna stick. I also have to cook for a 7-year-old, so it has to work for both of us.Bro i could live off chicken drumsticks ey haha. Steak too! Gotta love foods that taste good and build muscle brother haha nice work
Your doing an amazing job all round bro and you should always give yourself credit for this.
if its not sustainable it aint gonna work 
Nice. Metallica puts on some killer shows. Enjoy bro!
Don’t let this break your drive, you’re in the hard part where the body resists change before it rebounds. @Wheels85
I been at it 2 months. I'm just not sure of its worth pinning if this is how I respond. Very deflating. Unlike my stomachDon’t let this break your drive, you’re in the hard part where the body resists change before it rebounds. @Wheels85
Keep protein high, stay on your plan another few weeks and you’ll see the shift hit faster once your body finally adjusts.
It really does take time to adjust.
Don't get discouraged, EVO family here to support you! Stay strong!
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
it's worth it for sure, please give it time. Some days will be harder than others, you just need to push through the hard days and not let it get you down. @Wheels85
I'm not sure I can bump the cardio, man. Not without injuring myself overtaining. I'm doing 30 minutes to over an hour almost daily. Might have to drop calories.
Stay the course, you look bloated not fat bro.
Sooooo many factors could play into this bro. Don't let it get you down. Just trust the process and it will happen. All you gotta do is keep sticking to the game plan and follow your coaches instructions. You'll get what you want in the end. Don't let 1 pic from 1 day disappoint you bro
are you doing it fasted?
50/50. Don't always have the time to. It shouldn't really make that much difference when I'm putting in that many hours for no cosmetic results.
It takes time to get results, remember you've been at this for years before you started. Lets give it at least 12 full weeks
@Wheels85
Nice drumsticks..... The best part of the chicken I reckon!
My digestion will never be perfect, given that I'm in a chair, so it's hard to tell. I started Reta 5 weeks ago. Ive taken 12.5mg of aromasin with my last 3 pins.
Good to listen to in the gym too.
If your digestion isn't that great, plus extra protein which is slow and hard to digest, plus Reta with delayed gastric emptying , it could all be contributing to bloat. Just something to think about
@Wheels85 enjoy yourself man. i'm not a hard metal person at all. but i have heard of metallica that is a well known group for years
Avoid drinking the beer, man. Maybe have some juice or something. @Wheels85 Or if you do drink a beer, maybe drink just one. But take a few sips and throw the rest out.
Had 1 and 3/4 low carb beer.
Okay, not bad at all.
Yeah, I don't drink. First drink I've had since Pearl Jam last December.
Those are some good items right there. Good supplements. Make sure you keep the blood flow really strong in your body and you keep your organs under control. @Wheels85
@Wheels85 Bros. I got a lot of love for you. That's why we want to see you do good. Limit the drinking only a couple times a year. That's okay.
yes tudca is a great add on here if you haven't already. much better then milk thistle. and picroliv is also a good option @Wheels85
Brother i understand how frustrating this can be believe me i know what it is like to feel like nothing is changing now matter what you do. I have been there multiple times throughout the last 12 months and the last couple of day am feeling this way again.
bros nice!
A+++
It's worth it, I think you need to give it time
@Wheels85 trust the process. More protein is not what you need, you're doing fine now.
| Exercise | Weight | Sets | Reps |
| Incline Bench | 50kg/55kg | 4 | 11,11,7,6 |
| Dumbbell Row | 14.6kg | 3 | 25,22,24 |
| Lateral Raises | 7kg/5kg | 3 | 14,20,20 |
| Single Arm Tricep Extension | 13.6kg | 3 | 11,10,10 |
| Concentration Curl | 13.6kg | 4 | 8,8,7,7 |
| Shrug | 13.6kg | 3 | 30,25,25 |
| EZ Bar Skull Crushers | 18kg | 3 | 14,12,12 |
| EZ Bar Shoulder Press | 18kg | 3 | 12,12,12 |
| Dips | 3 | 30,30,30 | |
| Pec Deck | 60kg | 3 | 14,12,12 |
Good training day
volume is strong! @Wheels85
Good to do a few rest days you need a deload for the body to recover
2 days off is good @Wheels85 any metallica pics coming?
Do you get front row being in wheels?
@Wheels85 Nice job on the fasted cardio, man. That is the best for sure. That puts you into fat burning mode.
Metallica is definitely old school. I didn't know you were into older music like that. A lot of you younger guys like this newer music which I absolutely hate. @Wheels85
45 min fasted cardio first thing in the morning is the best way to start the day! @Wheels85 glad that you enjoyed the music. Did you get any videos for us?
It was a stadium gig, so no front row. I was down on the field and didn't have a great view, unfortunately. But still worth it.
No videos. Only took one photo.
@Wheels85 45 minutes fasted cardio to start the day is awesome. def take a break this weekend. you have earned it!
bros metallica nice. glad you posted up pic. looks like a fun time @Wheels85
How was it?
Was awesome. Was actually really shocked how good Hetfield still sounds in his mid 60s. Lars fucked up far less than I thought he would, haha.
Looking fat. I've gone back to 1200-1300 calories, 120g of protein. I was losing weight on that while not losing muscle. I think I have been trying to do two things at once: gain muscle and lose weight, and achieved neither of them in the process. I need to focus on the weight loss because this gut is knocking my self-confidence around. Then once I've achieved that, I can focus on a bulk and building muscle.you're looking good
You are looking fine, please give it time and are you talking to your coach or moving macros yourself? @Wheels85
Yeah, spoke to him briefly last night. 1600 was too much for me, dude. I felt so uncomfortably bloated, backed up with visual weight gain. I'm not going to force food to the point of pain. Reta+spinal cord injury already equals slow enough digestion without pushing more calories. On training days, I'll get in a little more if needed. Once I've reached my weight loss goal, hop off reta and look at putting on mass, I'll add more calories.
Protein needs to be hit closer bro.
Sorry?
| Exercise | Weight | Sets | Reps |
| Incline Bench | 40kg/50kg/55kg | 4 | 17,12,7,7 |
| Single Arm Dumbbell Row | 14.6kg | 3 | 25,25,25 |
| Lateral Raises | 5kg | 3 | 20,20,20 |
| Shrugs | 13.6kg | 3 | 30,30,30 |
| Single Arm Tricep Extension | 13.6kg | 3 | 12,12,10 |
| Concentration Curl | 13.6kg | 3 | 8,8,7 |
| Hammer Curl | 12.5kg | 3 | 9,9,9 |
| EZ Bar Skull Crushes | 18kg | 3 | 14,14,14 |
| EZ Bar Military Press | 18kg | 3 | 14,14,14 |
| Shoulder Fly | 9kg | 3 | 12,12,12 |
| Pec Deck | 60kg | 3 | 15,12,12 |
After speaking to him, you feel you need to drop food? if so lets do it @Wheels85
Nice man. I'm glad you had a good time.
Sorry i was ment to be replying to one of your my fitness pal logs. It had carbs good bur protein under
@Wheels85 cant beat a couple rest days man. They can be very beneficial
@Wheels85 Numbers look good.....keep progressing.........
Good cardio day today
@Wheels85 and I like the ratios, stay on this, stay strong EVO family support!
Just gonna see how I feel day to day, man. If I'm backed up and bloated, I'm not going to push food and feel sick. I've added a probiotic and a fibre supplement to help. We shall see.Good cardio day today
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Big fan of the fasted cardio, good stuff my man
No better way to set the tone for the rest of the day my brother
Atta boy! We're all here for you bro, for all the good days and bad!
Nice bro. Looking forward to it!
| Exercise | weight | sets | reps |
| Incline bench | 40kg/50kg/55kg/55kg/55kg | 5 | 11,13,8,7,7 |
| Dumbbell row | 14.6kg/14.6kg/12.5kg/14.6kg/12.5kg | 5 | 25,25,20,23,20 |
| Lateral Raises | 5kg | 3 | 20,20,23 |
| Dumbbell Shrug | 13.6kg/13.6kg/13.6kg/12.5kg | 4 | 30,27,25,17 |
| Single Arm Tricep Extension | 13.6kg/12.5kg/11.3kg x3 | 9 | 9,12,10,8,4,9,10,5,7 |
| Dips | body weight | 3 | 30,25,25 |
| Concentration Curls | 13.6kg/12.5kg/11.3kg x3 | 9 | 8,5,7,5,6,7,6,5,8 |
| EZ Bar skull crushers | 18kg | 3 | 16,14,14 |
| Dumbbell Shoulder Press | 12.5kg | 3 | 10,10,10 |
| Shoulder Flys | 9kg | 3 | 12,12,12 |
| Pec dec | 60kg | 3 | 25,14,9 |
Damn that's a truly hardcore session bro. Way to push. Was the pec dec at the very end like you have it listed? Probably your body was trying to tell you enough is enough you mad man lol
Good gym session
strong! @Wheels85
mots-c @Pigsy has a feedback thread on it here
thats fair
Good you tapering off clen smart move!
You felt nothing from 5amino 1mq because you're on clen/motsc.
5 Amino 1MQ works by blocking NNMT to raise NAD+ and boost cellular energy, but clen and MOTS-C both hit similar AMPK and mitochondrial pathways so they can blunt that response.
Thanks
Thats a huge session man, respect for that, huge volume and im sure intensity too
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