Approved Log First cycle Training Lifestyle Journal

[kiwibogan]

Hi everyone,

I decided to start writing this log to represent New Zealand on this forum and share my personal gym philosophy with others.
Another big selfish reason to register on this forum is to improve my writing skill, so if somebody cant point on my bad grammar I will appreciate it (also not going to use chatgpt as i usually do).

About myself:​

35yo
183cm
90kg

Been training consistently since 19yo, at 21 was invited to join small local powerlifting team, and trained by coach.
Best results:
S: 200kg
BP: 160kg
DL: 250kg
93kg weight category

At 24 life changed dramatically, i have stopped going to gym and no longer in touch with those people.

Since I join the PL team i get surround by a lot of people who was past and current roids users, and my family have medical background (im not a doctor and not involve with medicine), i was very curious about theoretical part of it. From my experience now i know that 99% of people i met back than was doing a lot of mistakes while using roids.

Personally, i never used any steroids. i was waiting until i turn 25 but life had a different plan.

I been trying to start going to gym again few times, best result was 6month. Tried other sports.
Last 9 month I was going to gym consistently, and i believe im going to stick to for some time unless i get injured.

at this moment i believe that i have enough knowledge and good health to get on my first cycle.

​

Cycle plan:​

week (1-10) 500mg Test E
week (1-10) 400mg Masteron E or Primobolan (Unfortunately cant get anything atm)

want to use Deca for 2nd cycle if I will be happy with results of first cycle.
definitely not going to use Tren or orals, on Tren i will go nuts and end up in prison (even without roids i have a lot of bad intentions, and I believe Tren will give me a courage to make them true) orals is toxic for liver especially in my age.

week (2-8) HCG 500IU
week (9-10) HCG 1000IU
week (12-14) Clomid 50mg per day

Diet:​

not sure about people on EVO but regular gym user will definetly going to hate me here.

Breakfast:
100g of bacon
4 eggs
30g of spinach
Total: 30g of protein

Lunch and Dinner:
500g chicken breast
350g(comfortably) of sushi rice, want to get up to 500g
Total: 125g of Protein, 260g of Carbs

during the day i have 1-1.5L of fruit juice which gives me another 100-150g of sugar per day

before gym I eat:
150g of corn flakes with 500ml of fruit juice
Total: ~200g of carbs

Non-training day macros: 155g of protein, 350-400g of Carbs
Training day: 155g of Protein, ~600g of carbs

I don't count fats, i guess i get all of them during the breakfast.

Looking on it now i think i may need to add scoop or 2 of protein shake before going to bed.

Training:​

there is few controversial things here as well
At younger age i wanted lift heavy weights because it was easiest way to track my progress in gym.
But with experience i become strong believer that if you want to get big you need to lift big. Especially if you natty, there is no other way around it.
So I train to get stronger, and muscles will grow up to lift that weights.
getting back to gym muscle memory helped me to return my form fast, i believe i have better form and more muscles than i ever had.
However, not as strong as i used to be. i would even say that my result are very bad for a typical gym user.
i no longer do Deadlift as it has high risk of injury, and i need to relearn to classic if i want to do it again, as Sumo is only good for competition.

My current results:​

Squat: 140kg
BP: 105kg

Training program:​

The main goal is to get good results in Squats and BP

program split into 4 day per week, Im trying to have 3 days between Lower or Upper body days
1st day: Squats and accessory work
2nd day: BP and accessory
3rd day: Lower body
4th day: Upper body

I had a linear progression in main movement, even started from empty bar and add 5-kg per week.
at the moment i decided to try mid level power lifting program, where microcycle split in 4 weeks and looks like this:

at week weight is lifted on max reps which gives a estimate for the new 1PR, and next microcycle based on that result.
First week could be used to try and lift max weight, but i will need a spotter plus my gym is not the best place for it. ( i train in commercial, not a weight lifting gym)

right now in Im in the middle of the week 3. so on my next log i will update you with the results.

the only cardio i do is 10-15 min warm up before gym session. also, tring to do stretches in the morining. Plus i can do some physical work during the day.

Supplements:​

Creatine 5g a day + 5g after gym
10-15g of gelatin per day
Vitamins like E,D, Opti-men, B-right may use pill of each per day, but dont use it every day
300mg of magnesium per day
also, trying to add 5g of salt into my daily ration
potassium use it very rare, half a teaspoon per week
NAC 1g per day
Waiting for TUDCA and Methylene blue to arrive, necer use it before

Sleep:​

I enloy good sleep, and trying to have it as much as possible,
Im usually going to bed around 9pm, but often stay awake untill 10pm
wake up 6:30 alarm, will be awake by 7am.

on the weekend im trying to sleep as much as possible.

Conclusion:​

I believe i have provide all necessary details for my log.
Please give me your feedback.
and i hope i will write many more logs like this and maybe somebody will learn something new

Chairs

 

[Dreamer]

You look like you have thought this all out very well, I would say, your protein is a bit light for your weight, if your on cycle your body can use protein more efficiently so give it more.

What are you doing after? Pct or staying or trt?

What are you hoping to gain from Masteron? You wont get primo, honestly for your goals of strength, 500 test will do a whole lot more than either of those compounds.

But I wouldnt jump straight to 500, start low and slow see how your body reacts and work up from there, you might aromatise insanely and end up with huge e2 problems or who knows?

 

[kiwibogan]

You look like you have thought this all out very well, I would say, your protein is a bit light for your weight, if your on cycle your body can use protein more efficiently so give it more.

What are you doing after? Pct or staying or trt?

What are you hoping to gain from Masteron? You wont get primo, honestly for your goals of strength, 500 test will do a whole lot more than either of those compounds.

But I wouldnt jump straight to 500, start low and slow see how your body reacts and work up from there, you might aromatise insanely and end up with huge e2 problems or who knows?

Thanks for your advices, all of them are very valuable.

I will definetly get more protein when I get on cycle.

At the moment planning to have pct with clomid.

Tbh, I was going to try use two compounds to get a synergy effect, and Masteron is more mellow compare to Deca, Tren or Orals.

Thats a very good advice, I never thought about it. May get a Test P as well, and use it solo for a week or two to see my body reaction. For the aromitisation I have an Anastrozole and Proviron

 

[LevButlerov]

Hi everyone,

I decided to start writing this log to represent New Zealand on this forum and share my personal gym philosophy with others.
Another big selfish reason to register on this forum is to improve my writing skill, so if somebody cant point on my bad grammar I will appreciate it (also not going to use chatgpt as i usually do).

About myself:​

35yo
183cm
90kg

Been training consistently since 19yo, at 21 was invited to join small local powerlifting team, and trained by coach.
Best results:
S: 200kg
BP: 160kg
DL: 250kg
93kg weight category

At 24 life changed dramatically, i have stopped going to gym and no longer in touch with those people.

Since I join the PL team i get surround by a lot of people who was past and current roids users, and my family have medical background (im not a doctor and not involve with medicine), i was very curious about theoretical part of it. From my experience now i know that 99% of people i met back than was doing a lot of mistakes while using roids.

Personally, i never used any steroids. i was waiting until i turn 25 but life had a different plan.

I been trying to start going to gym again few times, best result was 6month. Tried other sports.
Last 9 month I was going to gym consistently, and i believe im going to stick to for some time unless i get injured.

at this moment i believe that i have enough knowledge and good health to get on my first cycle.

​

Cycle plan:​

week (1-10) 500mg Test E
week (1-10) 400mg Masteron E or Primobolan (Unfortunately cant get anything atm)

want to use Deca for 2nd cycle if I will be happy with results of first cycle.
definitely not going to use Tren or orals, on Tren i will go nuts and end up in prison (even without roids i have a lot of bad intentions, and I believe Tren will give me a courage to make them true) orals is toxic for liver especially in my age.

week (2-8) HCG 500IU
week (9-10) HCG 1000IU
week (12-14) Clomid 50mg per day

Diet:​

not sure about people on EVO but regular gym user will definetly going to hate me here.

Breakfast:
100g of bacon
4 eggs
30g of spinach
Total: 30g of protein

Lunch and Dinner:
500g chicken breast
350g(comfortably) of sushi rice, want to get up to 500g
Total: 125g of Protein, 260g of Carbs

during the day i have 1-1.5L of fruit juice which gives me another 100-150g of sugar per day

before gym I eat:
150g of corn flakes with 500ml of fruit juice
Total: ~200g of carbs

Non-training day macros: 155g of protein, 350-400g of Carbs
Training day: 155g of Protein, ~600g of carbs

I don't count fats, i guess i get all of them during the breakfast.

Looking on it now i think i may need to add scoop or 2 of protein shake before going to bed.

Training:​

there is few controversial things here as well
At younger age i wanted lift heavy weights because it was easiest way to track my progress in gym.
But with experience i become strong believer that if you want to get big you need to lift big. Especially if you natty, there is no other way around it.
So I train to get stronger, and muscles will grow up to lift that weights.
getting back to gym muscle memory helped me to return my form fast, i believe i have better form and more muscles than i ever had.
However, not as strong as i used to be. i would even say that my result are very bad for a typical gym user.
i no longer do Deadlift as it has high risk of injury, and i need to relearn to classic if i want to do it again, as Sumo is only good for competition.

My current results:​

Squat: 140kg
BP: 105kg

Training program:​

The main goal is to get good results in Squats and BP

program split into 4 day per week, Im trying to have 3 days between Lower or Upper body days
1st day: Squats and accessory work
2nd day: BP and accessory
3rd day: Lower body
4th day: Upper body

I had a linear progression in main movement, even started from empty bar and add 5-kg per week.
at the moment i decided to try mid level power lifting program, where microcycle split in 4 weeks and looks like this:
View attachment 144208
at week weight is lifted on max reps which gives a estimate for the new 1PR, and next microcycle based on that result.
First week could be used to try and lift max weight, but i will need a spotter plus my gym is not the best place for it. ( i train in commercial, not a weight lifting gym)

right now in Im in the middle of the week 3. so on my next log i will update you with the results.

the only cardio i do is 10-15 min warm up before gym session. also, tring to do stretches in the morining. Plus i can do some physical work during the day.

Supplements:​

Creatine 5g a day + 5g after gym
10-15g of gelatin per day
Vitamins like E,D, Opti-men, B-right may use pill of each per day, but dont use it every day
300mg of magnesium per day
also, trying to add 5g of salt into my daily ration
potassium use it very rare, half a teaspoon per week
NAC 1g per day
Waiting for TUDCA and Methylene blue to arrive, necer use it before

Sleep:​

I enloy good sleep, and trying to have it as much as possible,
Im usually going to bed around 9pm, but often stay awake untill 10pm
wake up 6:30 alarm, will be awake by 7am.

on the weekend im trying to sleep as much as possible.

Conclusion:​

I believe i have provide all necessary details for my log.
Please give me your feedback.
and i hope i will write many more logs like this and maybe somebody will learn something new

Chairs

good start to your log @kiwibogan please post pics of you face blurred so we can see your base and approve your log

 

[kiwibogan]

Light is bad, but cant do anything about it atm.

 

[LevButlerov]

Hi everyone,

I decided to start writing this log to represent New Zealand on this forum and share my personal gym philosophy with others.
Another big selfish reason to register on this forum is to improve my writing skill, so if somebody cant point on my bad grammar I will appreciate it (also not going to use chatgpt as i usually do).

About myself:​

35yo
183cm
90kg

Been training consistently since 19yo, at 21 was invited to join small local powerlifting team, and trained by coach.
Best results:
S: 200kg
BP: 160kg
DL: 250kg
93kg weight category

At 24 life changed dramatically, i have stopped going to gym and no longer in touch with those people.

Since I join the PL team i get surround by a lot of people who was past and current roids users, and my family have medical background (im not a doctor and not involve with medicine), i was very curious about theoretical part of it. From my experience now i know that 99% of people i met back than was doing a lot of mistakes while using roids.

Personally, i never used any steroids. i was waiting until i turn 25 but life had a different plan.

I been trying to start going to gym again few times, best result was 6month. Tried other sports.
Last 9 month I was going to gym consistently, and i believe im going to stick to for some time unless i get injured.

at this moment i believe that i have enough knowledge and good health to get on my first cycle.

​

Cycle plan:​

week (1-10) 500mg Test E
week (1-10) 400mg Masteron E or Primobolan (Unfortunately cant get anything atm)

want to use Deca for 2nd cycle if I will be happy with results of first cycle.
definitely not going to use Tren or orals, on Tren i will go nuts and end up in prison (even without roids i have a lot of bad intentions, and I believe Tren will give me a courage to make them true) orals is toxic for liver especially in my age.

week (2-8) HCG 500IU
week (9-10) HCG 1000IU
week (12-14) Clomid 50mg per day

Diet:​

not sure about people on EVO but regular gym user will definetly going to hate me here.

Breakfast:
100g of bacon
4 eggs
30g of spinach
Total: 30g of protein

Lunch and Dinner:
500g chicken breast
350g(comfortably) of sushi rice, want to get up to 500g
Total: 125g of Protein, 260g of Carbs

during the day i have 1-1.5L of fruit juice which gives me another 100-150g of sugar per day

before gym I eat:
150g of corn flakes with 500ml of fruit juice
Total: ~200g of carbs

Non-training day macros: 155g of protein, 350-400g of Carbs
Training day: 155g of Protein, ~600g of carbs

I don't count fats, i guess i get all of them during the breakfast.

Looking on it now i think i may need to add scoop or 2 of protein shake before going to bed.

Training:​

there is few controversial things here as well
At younger age i wanted lift heavy weights because it was easiest way to track my progress in gym.
But with experience i become strong believer that if you want to get big you need to lift big. Especially if you natty, there is no other way around it.
So I train to get stronger, and muscles will grow up to lift that weights.
getting back to gym muscle memory helped me to return my form fast, i believe i have better form and more muscles than i ever had.
However, not as strong as i used to be. i would even say that my result are very bad for a typical gym user.
i no longer do Deadlift as it has high risk of injury, and i need to relearn to classic if i want to do it again, as Sumo is only good for competition.

My current results:​

Squat: 140kg
BP: 105kg

Training program:​

The main goal is to get good results in Squats and BP

program split into 4 day per week, Im trying to have 3 days between Lower or Upper body days
1st day: Squats and accessory work
2nd day: BP and accessory
3rd day: Lower body
4th day: Upper body

I had a linear progression in main movement, even started from empty bar and add 5-kg per week.
at the moment i decided to try mid level power lifting program, where microcycle split in 4 weeks and looks like this:
View attachment 144208
at week weight is lifted on max reps which gives a estimate for the new 1PR, and next microcycle based on that result.
First week could be used to try and lift max weight, but i will need a spotter plus my gym is not the best place for it. ( i train in commercial, not a weight lifting gym)

right now in Im in the middle of the week 3. so on my next log i will update you with the results.

the only cardio i do is 10-15 min warm up before gym session. also, tring to do stretches in the morining. Plus i can do some physical work during the day.

Supplements:​

Creatine 5g a day + 5g after gym
10-15g of gelatin per day
Vitamins like E,D, Opti-men, B-right may use pill of each per day, but dont use it every day
300mg of magnesium per day
also, trying to add 5g of salt into my daily ration
potassium use it very rare, half a teaspoon per week
NAC 1g per day
Waiting for TUDCA and Methylene blue to arrive, necer use it before

Sleep:​

I enloy good sleep, and trying to have it as much as possible,
Im usually going to bed around 9pm, but often stay awake untill 10pm
wake up 6:30 alarm, will be awake by 7am.

on the weekend im trying to sleep as much as possible.

Conclusion:​

I believe i have provide all necessary details for my log.
Please give me your feedback.
and i hope i will write many more logs like this and maybe somebody will learn something new

Chairs

View attachment 144577
Light is bad, but cant do anything about it atm.

Now I can fully welcome you to the EVO family @kiwibogan you look good in the pic, solid base.

Love to see EVO NZ brothers grow, @vanlife_gymbum @trentwin1 @Dave1288499 @Xinxai94 @Gymgirl

Cycle
I would say test and eq is your best option but how about we start with just testosterone?

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger, the basics you shared dont tell us much
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

did you download our eBooks?
https://irongorillas.com

 

[kiwibogan]

my first log was a bit long, but I still need to clarify some details here.

Cycle:​

As we got shortage of Masteron and Primo atm, and thanks to @Dreamer for raising important fact that i need to check my body reaction on exogenic Test. Also honorable mention @LevButlerov.
I decided to go with Test P solo for the first cycle. Using Test P will let me cancel it faster in case of side effects.
I know that Test P show good results if used before gym.
at this moment I planning to start slow 100mg twice a week, and slowly increase it to 4 times a week.
my train days are Tue,Thu, Sat, Sun. With total cycle length 6-8 week, with 3 weeks of Clomid PCT after.
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
And this is where i need to EVO family advice! What is your opinion on this plan? Or should i stick to 100mg EOD, without attachment to gym days?

I also expecting Anastrozole and Proviron from UGFreak. So would appreciate your advice on the dosage required for this cycle!

from week 2 add 500IU of HCG.

Diet:​

Breakfast 7-8am
100g of bacon fryed
4 scramble eggs
30g of chopped spinach

Total 30g of protein

Between breakfast and lunch i like to drink about 1L of juice or Powerade, which adds 100g of Carbs

Lunch and Dinner
for lunch and dinner i cook 350g of sushi rice in the rice cooker
Chicken breast chop it in pieces and marinate over night or longer with various spices, lemon juice is always a base for any of my marinates
after just fry chicken on fry pan, and divide rice an chicken into two portions

Lunch 12-1pm
175g rice
250g chicken
Total: 62.5g of Protein, 130g of Carbs

Dinner 6-7pm
175g rice
250g chicken
Total: 62.5g of Protein, 130g of Carbs

Pre-workout ~5:30pm
before gym session i like to mix 150g of corn flakes with 1L of Juice in blender, and move my dinner after gym at ~8pm
Total: 200g of Carbs

Non-training day macros: 155g of protein, 350-400g of Carbs
Training day: 155g of Protein, ~600g of carbs

as advised by @Dreamer, im going to add 1-2 scoops of protein shake before going to bed, so i can rich my daily dose to 2g of Protein per kg of body weight

Training​

Tue:
warm-up 5-6 min cycle and stretches
Squats according to program and depends on the week
Leg extensions 3x8-12 reps
Leg curls 3x8-12 reps
Adduction or calf raises depends which is free, 3x8-12
Abs 15reps

Thu:
warm-up 5-6 min cycle and stretches
BenchPress
Seated cable rows 3x8-12
Biceps curls with EZ barbell 3 sets, each set trying to increase the weight as strength of biceps helps with BP
May do 1 set of plate raises 12-15 reps to maximize the pump
ABS 15 reps

Sat:
warm-up 5-6 min cycle and stretches
Frontal squats, same as squats only 60-70% weight of Tue squats, priority is to have perfect technique
Leg extensions 3x8-12 reps
Leg curls 3x8-12 reps
Adduction or calf raises depends which is free, 3x8-12
Abs 15reps

Sun:
warm-up 5-6 min cycle and stretches
Incline BP or Narrow grip BP
machine Pull-Downs 3x8-12
Biceps curls with EZ barbell 3 sets, each set trying to increase the weight as strength of biceps helps with BP
May do 1 set of plate raises 12-15 reps to maximize the pump
ABS 15 reps

I do not do any cardio as my goal is to increase the strength, and it requires increase of body mass.
Plus for me its very easy to lose weight than gain it
Additional my do plank and stretches in the morning before going to work

Supplements​

5g Creatine
500mg Essential Enzymes Blend
600mg Choline
500mg DMAE
1.5g L-Tyrosine
1.5g Lion's mane powder
1 pill Opti-Men
500IU Vitamin E
1g NAC
500mg Inosine
5000IU Vitamin D-3
100mcg Vitamin K-2
1pill B-Right
300mg Vitex Extract

also use supplements to reduce allergic symptoms
60000unit Serrapetase
500mg Quercetin
1g Spirulina
500mg Niacinamide

before bed:
300mg Magnesium
450mg Ashwaganda
500mg Inositol
750mg GABA
10mg Melatonin maybe once a week
Table spoon of Gelatin

Before gym:
500mg Inosin
2g Beta-Alanine
3g Citrulline
5mg Tadalafil

I hope thats enough details for now

 

[Dreamer]

my first log was a bit long, but I still need to clarify some details here.

Cycle:​

As we got shortage of Masteron and Primo atm, and thanks to @Dreamer for raising important fact that i need to check my body reaction on exogenic Test. Also honorable mention @LevButlerov.
I decided to go with Test P solo for the first cycle. Using Test P will let me cancel it faster in case of side effects.
I know that Test P show good results if used before gym.
at this moment I planning to start slow 100mg twice a week, and slowly increase it to 4 times a week.
my train days are Tue,Thu, Sat, Sun. With total cycle length 6-8 week, with 3 weeks of Clomid PCT after.
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
And this is where i need to EVO family advice! What is your opinion on this plan? Or should i stick to 100mg EOD, without attachment to gym days?

I also expecting Anastrozole and Proviron from UGFreak. So would appreciate your advice on the dosage required for this cycle!

from week 2 add 500IU of HCG.

Diet:​

Breakfast 7-8am
100g of bacon fryed
4 scramble eggs
30g of chopped spinach

Total 30g of protein

Between breakfast and lunch i like to drink about 1L of juice or Powerade, which adds 100g of Carbs

Lunch and Dinner
for lunch and dinner i cook 350g of sushi rice in the rice cooker
Chicken breast chop it in pieces and marinate over night or longer with various spices, lemon juice is always a base for any of my marinates
after just fry chicken on fry pan, and divide rice an chicken into two portions

Lunch 12-1pm
175g rice
250g chicken
Total: 62.5g of Protein, 130g of Carbs

Dinner 6-7pm
175g rice
250g chicken
Total: 62.5g of Protein, 130g of Carbs

Pre-workout ~5:30pm
before gym session i like to mix 150g of corn flakes with 1L of Juice in blender, and move my dinner after gym at ~8pm
Total: 200g of Carbs

Non-training day macros: 155g of protein, 350-400g of Carbs
Training day: 155g of Protein, ~600g of carbs

as advised by @Dreamer, im going to add 1-2 scoops of protein shake before going to bed, so i can rich my daily dose to 2g of Protein per kg of body weight

Training​

View attachment 144664
Tue:
warm-up 5-6 min cycle and stretches
Squats according to program and depends on the week
Leg extensions 3x8-12 reps
Leg curls 3x8-12 reps
Adduction or calf raises depends which is free, 3x8-12
Abs 15reps

Thu:
warm-up 5-6 min cycle and stretches
BenchPress
Seated cable rows 3x8-12
Biceps curls with EZ barbell 3 sets, each set trying to increase the weight as strength of biceps helps with BP
May do 1 set of plate raises 12-15 reps to maximize the pump
ABS 15 reps

Sat:
warm-up 5-6 min cycle and stretches
Frontal squats, same as squats only 60-70% weight of Tue squats, priority is to have perfect technique
Leg extensions 3x8-12 reps
Leg curls 3x8-12 reps
Adduction or calf raises depends which is free, 3x8-12
Abs 15reps

Sun:
warm-up 5-6 min cycle and stretches
Incline BP or Narrow grip BP
machine Pull-Downs 3x8-12
Biceps curls with EZ barbell 3 sets, each set trying to increase the weight as strength of biceps helps with BP
May do 1 set of plate raises 12-15 reps to maximize the pump
ABS 15 reps

I do not do any cardio as my goal is to increase the strength, and it requires increase of body mass.
Plus for me its very easy to lose weight than gain it
Additional my do plank and stretches in the morning before going to work

Supplements​

5g Creatine
500mg Essential Enzymes Blend
600mg Choline
500mg DMAE
1.5g L-Tyrosine
1.5g Lion's mane powder
1 pill Opti-Men
500IU Vitamin E
1g NAC
500mg Inosine
5000IU Vitamin D-3
100mcg Vitamin K-2
1pill B-Right
300mg Vitex Extract

also use supplements to reduce allergic symptoms
60000unit Serrapetase
500mg Quercetin
1g Spirulina
500mg Niacinamide

before bed:
300mg Magnesium
450mg Ashwaganda
500mg Inositol
750mg GABA
10mg Melatonin maybe once a week
Table spoon of Gelatin

Before gym:
500mg Inosin
2g Beta-Alanine
3g Citrulline
5mg Tadalafil

I hope thats enough details for now

Nice training. supps are solid I would love to see some fish oil and citrus bergamot, also, cardio even if your trying to gain size is important for heart health, I would try adding 30-45 mins

 

[kiwibogan]

Nice training. supps are solid I would love to see some fish oil and citrus bergamot, also, cardio even if your trying to gain size is important for heart health, I would try adding 30-45 mins

Thanks, good advice will try to implement cardio in my routine. But its summer here, and i may have to do a lot of cardio during the work time. i feel like it will be easier replace one of the gym sesions for cardio.
About fish oil, I thinks its overrated and I'm a strong believer that it oxidase and lose its quality during the processing.

 

[LevButlerov]

my first log was a bit long, but I still need to clarify some details here.

Cycle:​

As we got shortage of Masteron and Primo atm, and thanks to @Dreamer for raising important fact that i need to check my body reaction on exogenic Test. Also honorable mention @LevButlerov.
I decided to go with Test P solo for the first cycle. Using Test P will let me cancel it faster in case of side effects.
I know that Test P show good results if used before gym.
at this moment I planning to start slow 100mg twice a week, and slowly increase it to 4 times a week.
my train days are Tue,Thu, Sat, Sun. With total cycle length 6-8 week, with 3 weeks of Clomid PCT after.
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
And this is where i need to EVO family advice! What is your opinion on this plan? Or should i stick to 100mg EOD, without attachment to gym days?

I also expecting Anastrozole and Proviron from UGFreak. So would appreciate your advice on the dosage required for this cycle!

from week 2 add 500IU of HCG.

Diet:​

Breakfast 7-8am
100g of bacon fryed
4 scramble eggs
30g of chopped spinach

Total 30g of protein

Between breakfast and lunch i like to drink about 1L of juice or Powerade, which adds 100g of Carbs

Lunch and Dinner
for lunch and dinner i cook 350g of sushi rice in the rice cooker
Chicken breast chop it in pieces and marinate over night or longer with various spices, lemon juice is always a base for any of my marinates
after just fry chicken on fry pan, and divide rice an chicken into two portions

Lunch 12-1pm
175g rice
250g chicken
Total: 62.5g of Protein, 130g of Carbs

Dinner 6-7pm
175g rice
250g chicken
Total: 62.5g of Protein, 130g of Carbs

Pre-workout ~5:30pm
before gym session i like to mix 150g of corn flakes with 1L of Juice in blender, and move my dinner after gym at ~8pm
Total: 200g of Carbs

Non-training day macros: 155g of protein, 350-400g of Carbs
Training day: 155g of Protein, ~600g of carbs

as advised by @Dreamer, im going to add 1-2 scoops of protein shake before going to bed, so i can rich my daily dose to 2g of Protein per kg of body weight

Training​

View attachment 144664
Tue:
warm-up 5-6 min cycle and stretches
Squats according to program and depends on the week
Leg extensions 3x8-12 reps
Leg curls 3x8-12 reps
Adduction or calf raises depends which is free, 3x8-12
Abs 15reps

Thu:
warm-up 5-6 min cycle and stretches
BenchPress
Seated cable rows 3x8-12
Biceps curls with EZ barbell 3 sets, each set trying to increase the weight as strength of biceps helps with BP
May do 1 set of plate raises 12-15 reps to maximize the pump
ABS 15 reps

Sat:
warm-up 5-6 min cycle and stretches
Frontal squats, same as squats only 60-70% weight of Tue squats, priority is to have perfect technique
Leg extensions 3x8-12 reps
Leg curls 3x8-12 reps
Adduction or calf raises depends which is free, 3x8-12
Abs 15reps

Sun:
warm-up 5-6 min cycle and stretches
Incline BP or Narrow grip BP
machine Pull-Downs 3x8-12
Biceps curls with EZ barbell 3 sets, each set trying to increase the weight as strength of biceps helps with BP
May do 1 set of plate raises 12-15 reps to maximize the pump
ABS 15 reps

I do not do any cardio as my goal is to increase the strength, and it requires increase of body mass.
Plus for me its very easy to lose weight than gain it
Additional my do plank and stretches in the morning before going to work

Supplements​

5g Creatine
500mg Essential Enzymes Blend
600mg Choline
500mg DMAE
1.5g L-Tyrosine
1.5g Lion's mane powder
1 pill Opti-Men
500IU Vitamin E
1g NAC
500mg Inosine
5000IU Vitamin D-3
100mcg Vitamin K-2
1pill B-Right
300mg Vitex Extract

also use supplements to reduce allergic symptoms
60000unit Serrapetase
500mg Quercetin
1g Spirulina
500mg Niacinamide

before bed:
300mg Magnesium
450mg Ashwaganda
500mg Inositol
750mg GABA
10mg Melatonin maybe once a week
Table spoon of Gelatin

Before gym:
500mg Inosin
2g Beta-Alanine
3g Citrulline
5mg Tadalafil

I hope thats enough details for now

thanks for sharing @kiwibogan

On the food we need to get to 250grams of protein, can you do that?

training I dont see drop sets you doing them?

and supps not bad at all, but you need to add digestive aids like probiotics and psyllium

 

[Dreamer]

Thanks, good advice will try to implement cardio in my routine. But its summer here, and i may have to do a lot of cardio during the work time. i feel like it will be easier replace one of the gym sesions for cardio.
About fish oil, I thinks its overrated and I'm a strong believer that it oxidase and lose its quality during the processing.

Potentially, all I know is every bloods I have done, my Triglycerides are minimal and CRP is 0.1

 

[kiwibogan]

Actually I thought for a moment, and realised that sometimes after heavy leg day i like to go for a long walk about 1-2 hrs, it was part of my life as long i remember myself, and thought about it as a cardio or exercise

 

[Dreamer]

Actually I thought for a moment, and realised that sometimes after heavy leg day i like to go for a long walk about 1-2 hrs, it was part of my life as long i remember myself, and thought about it as a cardio or exercise

Walking is great cardio, up the pace just a little to get into zone 2 and its good

 

[kiwibogan]

thanks for sharing @kiwibogan

On the food we need to get to 250grams of protein, can you do that?

training I dont see drop sets you doing them?

and supps not bad at all, but you need to add digestive aids like probiotics and psyllium

will try to get 200g of protein first, and move from there.

I like to do drop sets, definitely get a good pump from it. but from my understanding for natty heavy lifting drop sets are a bit excessive and make recovery longer. On gear definetly must to do.

the only digestive supp ii got is Enzymes

 

[Mobster]

Cornflakes and fruit juice? No

 

[LevButlerov]

will try to get 200g of protein first, and move from there.

I like to do drop sets, definitely get a good pump from it. but from my understanding for natty heavy lifting drop sets are a bit excessive and make recovery longer. On gear definetly must to do.

the only digestive supp ii got is Enzymes

lets go to 200 and move up

and more drops = more pumps @kiwibogan

which enzymes you have?

 

[kiwibogan]

Cornflakes and fruit juice? No

Do you have any better pre-workout carb load?
would be interesting to see you daily meals as well

 

[kiwibogan]

lets go to 200 and move up

and more drops = more pumps @kiwibogan

which enzymes you have?

This picture was proudly stolen from internet.

 

[LevButlerov]

View attachment 144690
This picture was proudly stolen from internet.

how about your own product? pic that

 

[stevesmi]

Hi everyone,

I decided to start writing this log to represent New Zealand on this forum and share my personal gym philosophy with others.
Another big selfish reason to register on this forum is to improve my writing skill, so if somebody cant point on my bad grammar I will appreciate it (also not going to use chatgpt as i usually do).

About myself:​

35yo
183cm
90kg

Been training consistently since 19yo, at 21 was invited to join small local powerlifting team, and trained by coach.
Best results:
S: 200kg
BP: 160kg
DL: 250kg
93kg weight category

At 24 life changed dramatically, i have stopped going to gym and no longer in touch with those people.

Since I join the PL team i get surround by a lot of people who was past and current roids users, and my family have medical background (im not a doctor and not involve with medicine), i was very curious about theoretical part of it. From my experience now i know that 99% of people i met back than was doing a lot of mistakes while using roids.

Personally, i never used any steroids. i was waiting until i turn 25 but life had a different plan.

I been trying to start going to gym again few times, best result was 6month. Tried other sports.
Last 9 month I was going to gym consistently, and i believe im going to stick to for some time unless i get injured.

at this moment i believe that i have enough knowledge and good health to get on my first cycle.

​

Cycle plan:​

week (1-10) 500mg Test E
week (1-10) 400mg Masteron E or Primobolan (Unfortunately cant get anything atm)

want to use Deca for 2nd cycle if I will be happy with results of first cycle.
definitely not going to use Tren or orals, on Tren i will go nuts and end up in prison (even without roids i have a lot of bad intentions, and I believe Tren will give me a courage to make them true) orals is toxic for liver especially in my age.

week (2-8) HCG 500IU
week (9-10) HCG 1000IU
week (12-14) Clomid 50mg per day

Diet:​

not sure about people on EVO but regular gym user will definetly going to hate me here.

Breakfast:
100g of bacon
4 eggs
30g of spinach
Total: 30g of protein

Lunch and Dinner:
500g chicken breast
350g(comfortably) of sushi rice, want to get up to 500g
Total: 125g of Protein, 260g of Carbs

during the day i have 1-1.5L of fruit juice which gives me another 100-150g of sugar per day

before gym I eat:
150g of corn flakes with 500ml of fruit juice
Total: ~200g of carbs

Non-training day macros: 155g of protein, 350-400g of Carbs
Training day: 155g of Protein, ~600g of carbs

I don't count fats, i guess i get all of them during the breakfast.

Looking on it now i think i may need to add scoop or 2 of protein shake before going to bed.

Training:​

there is few controversial things here as well
At younger age i wanted lift heavy weights because it was easiest way to track my progress in gym.
But with experience i become strong believer that if you want to get big you need to lift big. Especially if you natty, there is no other way around it.
So I train to get stronger, and muscles will grow up to lift that weights.
getting back to gym muscle memory helped me to return my form fast, i believe i have better form and more muscles than i ever had.
However, not as strong as i used to be. i would even say that my result are very bad for a typical gym user.
i no longer do Deadlift as it has high risk of injury, and i need to relearn to classic if i want to do it again, as Sumo is only good for competition.

My current results:​

Squat: 140kg
BP: 105kg

Training program:​

The main goal is to get good results in Squats and BP

program split into 4 day per week, Im trying to have 3 days between Lower or Upper body days
1st day: Squats and accessory work
2nd day: BP and accessory
3rd day: Lower body
4th day: Upper body

I had a linear progression in main movement, even started from empty bar and add 5-kg per week.
at the moment i decided to try mid level power lifting program, where microcycle split in 4 weeks and looks like this:
View attachment 144208
at week weight is lifted on max reps which gives a estimate for the new 1PR, and next microcycle based on that result.
First week could be used to try and lift max weight, but i will need a spotter plus my gym is not the best place for it. ( i train in commercial, not a weight lifting gym)

right now in Im in the middle of the week 3. so on my next log i will update you with the results.

the only cardio i do is 10-15 min warm up before gym session. also, tring to do stretches in the morining. Plus i can do some physical work during the day.

Supplements:​

Creatine 5g a day + 5g after gym
10-15g of gelatin per day
Vitamins like E,D, Opti-men, B-right may use pill of each per day, but dont use it every day
300mg of magnesium per day
also, trying to add 5g of salt into my daily ration
potassium use it very rare, half a teaspoon per week
NAC 1g per day
Waiting for TUDCA and Methylene blue to arrive, necer use it before

Sleep:​

I enloy good sleep, and trying to have it as much as possible,
Im usually going to bed around 9pm, but often stay awake untill 10pm
wake up 6:30 alarm, will be awake by 7am.

on the weekend im trying to sleep as much as possible.

Conclusion:​

I believe i have provide all necessary details for my log.
Please give me your feedback.
and i hope i will write many more logs like this and maybe somebody will learn something new

Chairs

@kiwibogan good overall setup. however if i were to nitpick the diet i would tell you to dump the bacon and corn flakes. processed and fake food is sub-optimal. swap in higher quality food

 

[Ulter]

View attachment 144690
This picture was proudly stolen from internet.

would like to see the ingredients. but you will know if its a good product. sometimes i just eat papaya with my meals @kiwibogan

 

[ceo]

Do you have any better pre-workout carb load?
would be interesting to see you daily meals as well

bros you try training fasted? @kiwibogan if not then go with some homemade protein bars. or some brown rice and eggs

 

[ballin2504]

Hi everyone,

I decided to start writing this log to represent New Zealand on this forum and share my personal gym philosophy with others.
Another big selfish reason to register on this forum is to improve my writing skill, so if somebody cant point on my bad grammar I will appreciate it (also not going to use chatgpt as i usually do).

About myself:​

35yo
183cm
90kg

Been training consistently since 19yo, at 21 was invited to join small local powerlifting team, and trained by coach.
Best results:
S: 200kg
BP: 160kg
DL: 250kg
93kg weight category

At 24 life changed dramatically, i have stopped going to gym and no longer in touch with those people.

Since I join the PL team i get surround by a lot of people who was past and current roids users, and my family have medical background (im not a doctor and not involve with medicine), i was very curious about theoretical part of it. From my experience now i know that 99% of people i met back than was doing a lot of mistakes while using roids.

Personally, i never used any steroids. i was waiting until i turn 25 but life had a different plan.

I been trying to start going to gym again few times, best result was 6month. Tried other sports.
Last 9 month I was going to gym consistently, and i believe im going to stick to for some time unless i get injured.

at this moment i believe that i have enough knowledge and good health to get on my first cycle.

​

Cycle plan:​

week (1-10) 500mg Test E
week (1-10) 400mg Masteron E or Primobolan (Unfortunately cant get anything atm)

want to use Deca for 2nd cycle if I will be happy with results of first cycle.
definitely not going to use Tren or orals, on Tren i will go nuts and end up in prison (even without roids i have a lot of bad intentions, and I believe Tren will give me a courage to make them true) orals is toxic for liver especially in my age.

week (2-8) HCG 500IU
week (9-10) HCG 1000IU
week (12-14) Clomid 50mg per day

Diet:​

not sure about people on EVO but regular gym user will definetly going to hate me here.

Breakfast:
100g of bacon
4 eggs
30g of spinach
Total: 30g of protein

Lunch and Dinner:
500g chicken breast
350g(comfortably) of sushi rice, want to get up to 500g
Total: 125g of Protein, 260g of Carbs

during the day i have 1-1.5L of fruit juice which gives me another 100-150g of sugar per day

before gym I eat:
150g of corn flakes with 500ml of fruit juice
Total: ~200g of carbs

Non-training day macros: 155g of protein, 350-400g of Carbs
Training day: 155g of Protein, ~600g of carbs

I don't count fats, i guess i get all of them during the breakfast.

Looking on it now i think i may need to add scoop or 2 of protein shake before going to bed.

Training:​

there is few controversial things here as well
At younger age i wanted lift heavy weights because it was easiest way to track my progress in gym.
But with experience i become strong believer that if you want to get big you need to lift big. Especially if you natty, there is no other way around it.
So I train to get stronger, and muscles will grow up to lift that weights.
getting back to gym muscle memory helped me to return my form fast, i believe i have better form and more muscles than i ever had.
However, not as strong as i used to be. i would even say that my result are very bad for a typical gym user.
i no longer do Deadlift as it has high risk of injury, and i need to relearn to classic if i want to do it again, as Sumo is only good for competition.

My current results:​

Squat: 140kg
BP: 105kg

Training program:​

The main goal is to get good results in Squats and BP

program split into 4 day per week, Im trying to have 3 days between Lower or Upper body days
1st day: Squats and accessory work
2nd day: BP and accessory
3rd day: Lower body
4th day: Upper body

I had a linear progression in main movement, even started from empty bar and add 5-kg per week.
at the moment i decided to try mid level power lifting program, where microcycle split in 4 weeks and looks like this:
View attachment 144208
at week weight is lifted on max reps which gives a estimate for the new 1PR, and next microcycle based on that result.
First week could be used to try and lift max weight, but i will need a spotter plus my gym is not the best place for it. ( i train in commercial, not a weight lifting gym)

right now in Im in the middle of the week 3. so on my next log i will update you with the results.

the only cardio i do is 10-15 min warm up before gym session. also, tring to do stretches in the morining. Plus i can do some physical work during the day.

Supplements:​

Creatine 5g a day + 5g after gym
10-15g of gelatin per day
Vitamins like E,D, Opti-men, B-right may use pill of each per day, but dont use it every day
300mg of magnesium per day
also, trying to add 5g of salt into my daily ration
potassium use it very rare, half a teaspoon per week
NAC 1g per day
Waiting for TUDCA and Methylene blue to arrive, necer use it before

Sleep:​

I enloy good sleep, and trying to have it as much as possible,
Im usually going to bed around 9pm, but often stay awake untill 10pm
wake up 6:30 alarm, will be awake by 7am.

on the weekend im trying to sleep as much as possible.

Conclusion:​

I believe i have provide all necessary details for my log.
Please give me your feedback.
and i hope i will write many more logs like this and maybe somebody will learn something new

Chairs

@kiwibogan welcome to the form man. We’re really glad to have you here. This is a nice start to the log. Let’s keep it going.

 

[HarleyGuy]

Hi everyone,

I decided to start writing this log to represent New Zealand on this forum and share my personal gym philosophy with others.
Another big selfish reason to register on this forum is to improve my writing skill, so if somebody cant point on my bad grammar I will appreciate it (also not going to use chatgpt as i usually do).

About myself:​

35yo
183cm
90kg

Been training consistently since 19yo, at 21 was invited to join small local powerlifting team, and trained by coach.
Best results:
S: 200kg
BP: 160kg
DL: 250kg
93kg weight category

At 24 life changed dramatically, i have stopped going to gym and no longer in touch with those people.

Since I join the PL team i get surround by a lot of people who was past and current roids users, and my family have medical background (im not a doctor and not involve with medicine), i was very curious about theoretical part of it. From my experience now i know that 99% of people i met back than was doing a lot of mistakes while using roids.

Personally, i never used any steroids. i was waiting until i turn 25 but life had a different plan.

I been trying to start going to gym again few times, best result was 6month. Tried other sports.
Last 9 month I was going to gym consistently, and i believe im going to stick to for some time unless i get injured.

at this moment i believe that i have enough knowledge and good health to get on my first cycle.

​

Cycle plan:​

week (1-10) 500mg Test E
week (1-10) 400mg Masteron E or Primobolan (Unfortunately cant get anything atm)

want to use Deca for 2nd cycle if I will be happy with results of first cycle.
definitely not going to use Tren or orals, on Tren i will go nuts and end up in prison (even without roids i have a lot of bad intentions, and I believe Tren will give me a courage to make them true) orals is toxic for liver especially in my age.

week (2-8) HCG 500IU
week (9-10) HCG 1000IU
week (12-14) Clomid 50mg per day

Diet:​

not sure about people on EVO but regular gym user will definetly going to hate me here.

Breakfast:
100g of bacon
4 eggs
30g of spinach
Total: 30g of protein

Lunch and Dinner:
500g chicken breast
350g(comfortably) of sushi rice, want to get up to 500g
Total: 125g of Protein, 260g of Carbs

during the day i have 1-1.5L of fruit juice which gives me another 100-150g of sugar per day

before gym I eat:
150g of corn flakes with 500ml of fruit juice
Total: ~200g of carbs

Non-training day macros: 155g of protein, 350-400g of Carbs
Training day: 155g of Protein, ~600g of carbs

I don't count fats, i guess i get all of them during the breakfast.

Looking on it now i think i may need to add scoop or 2 of protein shake before going to bed.

Training:​

there is few controversial things here as well
At younger age i wanted lift heavy weights because it was easiest way to track my progress in gym.
But with experience i become strong believer that if you want to get big you need to lift big. Especially if you natty, there is no other way around it.
So I train to get stronger, and muscles will grow up to lift that weights.
getting back to gym muscle memory helped me to return my form fast, i believe i have better form and more muscles than i ever had.
However, not as strong as i used to be. i would even say that my result are very bad for a typical gym user.
i no longer do Deadlift as it has high risk of injury, and i need to relearn to classic if i want to do it again, as Sumo is only good for competition.

My current results:​

Squat: 140kg
BP: 105kg

Training program:​

The main goal is to get good results in Squats and BP

program split into 4 day per week, Im trying to have 3 days between Lower or Upper body days
1st day: Squats and accessory work
2nd day: BP and accessory
3rd day: Lower body
4th day: Upper body

I had a linear progression in main movement, even started from empty bar and add 5-kg per week.
at the moment i decided to try mid level power lifting program, where microcycle split in 4 weeks and looks like this:
View attachment 144208
at week weight is lifted on max reps which gives a estimate for the new 1PR, and next microcycle based on that result.
First week could be used to try and lift max weight, but i will need a spotter plus my gym is not the best place for it. ( i train in commercial, not a weight lifting gym)

right now in Im in the middle of the week 3. so on my next log i will update you with the results.

the only cardio i do is 10-15 min warm up before gym session. also, tring to do stretches in the morining. Plus i can do some physical work during the day.

Supplements:​

Creatine 5g a day + 5g after gym
10-15g of gelatin per day
Vitamins like E,D, Opti-men, B-right may use pill of each per day, but dont use it every day
300mg of magnesium per day
also, trying to add 5g of salt into my daily ration
potassium use it very rare, half a teaspoon per week
NAC 1g per day
Waiting for TUDCA and Methylene blue to arrive, necer use it before

Sleep:​

I enloy good sleep, and trying to have it as much as possible,
Im usually going to bed around 9pm, but often stay awake untill 10pm
wake up 6:30 alarm, will be awake by 7am.

on the weekend im trying to sleep as much as possible.

Conclusion:​

I believe i have provide all necessary details for my log.
Please give me your feedback.
and i hope i will write many more logs like this and maybe somebody will learn something new

Chairs

Great first log post! And WELCOME TO EVO brother!!!

You seem to have your shit together and know what you're doing so I'll critique right off the bat.

What are you goals? I don't see what you're intending with that diet.

during the day i have 1-1.5L of fruit juice which gives me another 100-150g of sugar per day

No need for this at all. Take it out.

I don't count fats

Your log is comprehensive enough that you can start to for us now.

Training day: 155g of Protein, ~600g of carbs

This seems way off unless you're on a bulk and even then your protein should be well above 200g+ with healthy fats in tow in the amount as well.

And for the love of God get rid of any cereal (corn flakes) and anything from a cardboard box.

Your honesty about your diet is stellar, it helps us pick things apart and get you even better results, well done!

This is going to be a good log and your base is in great shape for a nice transformation!

 

[ROIDDERS]

And for the love of God get rid of any cereal (corn flakes) and anything from a cardboard box.

Your honesty about your diet is stellar, it helps us pick things apart and get you even better results, well done!

This is going to be a good log and your base is in great shape for a nice transformation!

@kiwibogan i agree man. training with cereal in the belly is only holding you back. training fasted or with a nutritious pre training meal is so much smoother

 

[2Thick]

Do you have any better pre-workout carb load?
would be interesting to see you daily meals as well

I would say for most people training facet would be optimal. If you find yourself needing carbs just to train then that's because you've become insulin resistant. It'll take maybe a week or two but you can shake that off. @kiwibogan

 

[vanlife_gymbum]

This is great brother, welcome to Evo!! What's most bogan about you? Are you into Heavy Metal?

You've come at a great time bro, more and more kiwis are joining and starting logs

I think you'll love it here man, it completely changed get everything for me. I see @LevButlerov has already set you up and your log link is in your signature now

nother big selfish reason to register on this forum is to improve my writing skill, so if somebody cant point on my bad grammar I will appreciate it (also not going to use chatgpt as i usually do).

That's awesome bro, that's what I'm doing too. I've always wanted to write but mostly what I've done is technical and business writing throughout my career. But I don't do shit like that anymore, don't sell my time to corporations at all anymore and I'm free to write however I like. I'll send you some DMs anlut writing sometime in the future, maybe we can try stuff out and practice together.

Since I join the PL team i get surround by a lot of people who was past and current roids users,

Another kiwi powerlifter.. there's been two kiwi guys and a kiwi girl all start logging recently who have Powerlifting backgrounds. I find that real interesting, and I want to get into it myself. I worked with a PT for six months whole natural learning to lift, now I'm on week 5 of my first stacked cycle of 500mg testosterone and 250mg equipoise and things are going great and km trying to change my style to more high rep lower weights, but this winter I plan on getting a powerlifting coach or joining a beginner program of some type, and doing the classic test + deca + dianabol cycle.

I'll hit you up for some powerlifting advice when you're settled in.

The main goal is to get good results in Squats and BP

Awesome! I'm looking forward to following your log bro, but the progression of these is of particular interest, I've neem struggling with progression in particular, like recording and calculating a progressing schedule and stuff like that.

 

[kiwibogan]

i saw that my diet cause a lot of reaction here. So i guess i need to clarify few things.
So i prepare myself a bowl of corn flakes, pour some orange juice on it. And about to write log third day in row before i hit the gym today.

First of all, with all respect I'm really grateful for all your advises, but at sometime i feel like I'm being peer pressured, and i want to stand my ground and try explain to explain why I'm doing what I'm doing.
One of the big reason to start this log was to break certain stereotypes and misunderstanding, and maybe even somebody will learn something new. Or maybe become an example why you not supposed to do what I'm doing right now.

My Goals:​

I'm not a bodybuilder or competitive athlete. I'm not going to become big and shredded. My main goal is to become strong without compromising my social life and in my opinion powerlifting suits better for it (some people may have different opinion and I respect it). I want to have good results in Squats and Bench Press,(I'm not doing Deadlift because this exercise require perfect technique and has high chance of injury). the more the better but i understand that I'm not gonna make any records. if we talk numbers at this moment: Squats: 200kg, BP: 160kg, if i never achieve it fine with me, if i achive it my next goal will be higher.

Diet:​

Lets clarify one thing first: I don't think that I'm smartest person here. And i understand that i cant end up being wrong, But im not going to change my diet, and let me explain why.

It takes me almost 15 years of theoretical research and experimenting to came to this diet.

I want to lift heavy weights, NOT to have crazy pump and burn muscles, therefore i need a lot of fuel for my muscles, and the best fuel for your muscles is Carbs, Glycogen to be exact.

Another thing about Glycogen, is that protein syntheses starts after your muscles have enough glycogen, reducing carbs intake will make your body convert protein into glycogen which release a lot of stress hormones.

one gram of glycogen in muscles hold up to 4g of water, Creatine is help to store more glycogen in muscles, which makes you more bloat, same with Dianabol. and all this water in muscles makes you weight more, and if you weight more you can lift more.

and yes i understand that to increase muscle growth you need to burn as much glycogen in muscles as possible, so your body send a signal to store more of it, thats the reason why bodybuilders train on empty stomach, and only weight lifter drink isotonics during gym session. I can mention BCAA here as well, but i feel like get banned.

After workout body needs to restore glycogen it burns during workout, that why it called 'Carbs Window', i know you need protein after workout as well, but you need more carbs.

i understand it just bunch of facts (or misconceptions) about glycogen, please correct me if i wrong, but i try to explain why i need more carbs

Average daily dose of carbs for competitive athlete is 6g per kg of body weight. to eat this amount of carbs daily there is only three options:
1) have a black hole instead of stomach,
2) eat clean and looks like pregnant elephant and struggle from indigestion and related gastric issues,
3) eat food with high GI
other option could be injecting Insulin, but Im not competent about it.

About 50% of all carbs i eat per day have to be sugar, otherwise I wouldn't be able to eat enough carbs per day.
Other 50% came from Sushi rice, because sushi rice has low amount of fiber and easy to digest, so i can eat a lot of it.
if eat brown rice or something similar, my daily carb load will be 200g max and i would struggle

plus sugar and fructose speed up metabolism, while sweeteners and dietary fiber do completely opposite

Protein:
I was eating about 1.5g of Protein and recover after gym without any issues, so i do not see any reason to go higher than 2g for kg of body weight, it will only put extra load on my digestive tract

Corn flakes before gym
some people was shocked, but i warn you in my first post
so the reason for it is to get loaded with carbs before gym,
Yes i can train without eating carbs before gym, but have eating carbs before gym helps me lift more.
and i use corn flakes because they are easy to digest, I eat it 1hr before gym, and when i do my warm up im comfortable to lay on mu stomach and do reverse hyperextensions
so it a good carb load for me if i want to lift more and not feel like im about to vomit when i do squats

i understand that this amount of sugar make my muscles full of water, after two days of fasting i will take a piss couple of time and my body weight decrease to 75kg.
But I'm not fat, my level of body fat is healthy, im not to lean and im not to fat

Next steps:
as a next step i want to do some tests
early next week im planing to do body composition test, so i will you and see myself, how much fat, muscles and water i have.

and after that i want to start getting blood tests to see condition of my body, so people would be able to point why my results are bad or maybe good. I may use you suggestions what tests i need to do

I really want to see a daily ration of @Mobster or other heavy weight power lifter, so i can see what pros eating and learn something from it.

Once again, im gratefull to be here, but i have a feeling that people want to guide me into different direction.
i respect all your comments, and understand your point.
and hope you not seeing me as an ignorant who dont wnat to do right thing.
At this moment i want to continue doing what im doing and show you the results of it.
The entire idea of the log is to show certain program, diet and lifestyle and see the results of it.
So i want to show you the results of my way, may be i will end up badly or hopefully not,

Thanks everyone for your coments, guidance and advices, please let me know what you think about it and if you want to me to clarify something else.

 

[kiwibogan]

Few photos to add to previous pos
This is enzymes I use:

And cornflakes not in cardboard, it’s in a bag, no added sugar

 

[vanlife_gymbum]

I really want to see a daily ration of @Mobster or other heavy weight power lifter, so i can see what pros eating and learn something from it.

This is a great idea man, one of the best things about logs. He's not a big breakfast guy but I think he has cornflakes as well, but not with orange juice.

@Mobster has lots of logs over the years and definitely look there but do you listen to the podcast too? There's a bunch of episodes about carbs and diet with Mobster's input. If you don't listen to it yet I'll try make you a list with a few diet episodes to check out. He talks about the water retention, etc from dianabol is what he's after for leverage in his strength athletics and that's what originally got me interested in it atcually. I can't wait to try test + deca + dbol with powerlifting this winter.

I got a lot of diet ideas from thr podcast myself, organ meat and bone broth were thr big ones. I used to be into bone broth but getting back into making it now I've recently gained access to a kitchen.

But I have to add that you should forget about insulin bro, that's not the way forward. But overall Evo is a judgement free zone and you're among friends here bro, everyone is just looking out for you and sharing their expertise. I thought @LevButlerov was crazy suggesting I only have whey shakes when I started my cut, but that's about all I've had for 10 weeks now. I added 20 raw eggs a day to them tho

Love the amount of detail bro, your log is gonna be great!

 

[kiwibogan]

This is a great idea man, one of the best things about logs. He's not a big breakfast guy but I think he has cornflakes as well, but not with orange juice.

@Mobster has lots of logs over the years and definitely look there but do you listen to the podcast too? There's a bunch of episodes about carbs and diet with Mobster's input. If you don't listen to it yet I'll try make you a list with a few diet episodes to check out. He talks about the water retention, etc from dianabol is what he's after for leverage in his strength athletics and that's what originally got me interested in it atcually. I can't wait to try test + deca + dbol with powerlifting this winter.

I got a lot of diet ideas from thr podcast myself, organ meat and bone broth were thr big ones. I used to be into bone broth but getting back into making it now I've recently gained access to a kitchen.

But I have to add that you should forget about insulin bro, that's not the way forward. But overall Evo is a judgement free zone and you're among friends here bro, everyone is just looking out for you and sharing their expertise. I thought @LevButlerov was crazy suggesting I only have whey shakes when I started my cut, but that's about all I've had for 10 weeks now. I added 20 raw eggs a day to them tho

Love the amount of detail bro, your log is gonna be great!

Thanks bro, i have checked few logs of @Mobster but unfortunatly havent seen his diet plan, only training which is impressive.
About insulin, never used, had plans. After adding sugar to daily ration i dont feel like i need it anymore.
it great that you want to try powerlifting, definetly worth using someone help with movement technique, its not only prevent the injuries but helps you lift more.
from my understanding test + deca is very strong combo, and dianabol in my opinion is excessive, and im not a fan of any orals.
ive seen in @Mobster log and heard it from interviews of different professional powerlifters that they dont need big dosages of gear, as workout plan more about progressive load, rather lifting max weights all the time.

 

[LevButlerov]

i saw that my diet cause a lot of reaction here. So i guess i need to clarify few things.
So i prepare myself a bowl of corn flakes, pour some orange juice on it. And about to write log third day in row before i hit the gym today.

First of all, with all respect I'm really grateful for all your advises, but at sometime i feel like I'm being peer pressured, and i want to stand my ground and try explain to explain why I'm doing what I'm doing.
One of the big reason to start this log was to break certain stereotypes and misunderstanding, and maybe even somebody will learn something new. Or maybe become an example why you not supposed to do what I'm doing right now.

My Goals:​

I'm not a bodybuilder or competitive athlete. I'm not going to become big and shredded. My main goal is to become strong without compromising my social life and in my opinion powerlifting suits better for it (some people may have different opinion and I respect it). I want to have good results in Squats and Bench Press,(I'm not doing Deadlift because this exercise require perfect technique and has high chance of injury). the more the better but i understand that I'm not gonna make any records. if we talk numbers at this moment: Squats: 200kg, BP: 160kg, if i never achieve it fine with me, if i achive it my next goal will be higher.

Diet:​

Lets clarify one thing first: I don't think that I'm smartest person here. And i understand that i cant end up being wrong, But im not going to change my diet, and let me explain why.

It takes me almost 15 years of theoretical research and experimenting to came to this diet.

I want to lift heavy weights, NOT to have crazy pump and burn muscles, therefore i need a lot of fuel for my muscles, and the best fuel for your muscles is Carbs, Glycogen to be exact.

Another thing about Glycogen, is that protein syntheses starts after your muscles have enough glycogen, reducing carbs intake will make your body convert protein into glycogen which release a lot of stress hormones.

one gram of glycogen in muscles hold up to 4g of water, Creatine is help to store more glycogen in muscles, which makes you more bloat, same with Dianabol. and all this water in muscles makes you weight more, and if you weight more you can lift more.

and yes i understand that to increase muscle growth you need to burn as much glycogen in muscles as possible, so your body send a signal to store more of it, thats the reason why bodybuilders train on empty stomach, and only weight lifter drink isotonics during gym session. I can mention BCAA here as well, but i feel like get banned.

After workout body needs to restore glycogen it burns during workout, that why it called 'Carbs Window', i know you need protein after workout as well, but you need more carbs.

i understand it just bunch of facts (or misconceptions) about glycogen, please correct me if i wrong, but i try to explain why i need more carbs

Average daily dose of carbs for competitive athlete is 6g per kg of body weight. to eat this amount of carbs daily there is only three options:
1) have a black hole instead of stomach,
2) eat clean and looks like pregnant elephant and struggle from indigestion and related gastric issues,
3) eat food with high GI
other option could be injecting Insulin, but Im not competent about it.

About 50% of all carbs i eat per day have to be sugar, otherwise I wouldn't be able to eat enough carbs per day.
Other 50% came from Sushi rice, because sushi rice has low amount of fiber and easy to digest, so i can eat a lot of it.
if eat brown rice or something similar, my daily carb load will be 200g max and i would struggle

plus sugar and fructose speed up metabolism, while sweeteners and dietary fiber do completely opposite

Protein:
I was eating about 1.5g of Protein and recover after gym without any issues, so i do not see any reason to go higher than 2g for kg of body weight, it will only put extra load on my digestive tract

Corn flakes before gym
some people was shocked, but i warn you in my first post
so the reason for it is to get loaded with carbs before gym,
Yes i can train without eating carbs before gym, but have eating carbs before gym helps me lift more.
and i use corn flakes because they are easy to digest, I eat it 1hr before gym, and when i do my warm up im comfortable to lay on mu stomach and do reverse hyperextensions
so it a good carb load for me if i want to lift more and not feel like im about to vomit when i do squats

i understand that this amount of sugar make my muscles full of water, after two days of fasting i will take a piss couple of time and my body weight decrease to 75kg.
But I'm not fat, my level of body fat is healthy, im not to lean and im not to fat

Next steps:
as a next step i want to do some tests
early next week im planing to do body composition test, so i will you and see myself, how much fat, muscles and water i have.

and after that i want to start getting blood tests to see condition of my body, so people would be able to point why my results are bad or maybe good. I may use you suggestions what tests i need to do

I really want to see a daily ration of @Mobster or other heavy weight power lifter, so i can see what pros eating and learn something from it.

Once again, im gratefull to be here, but i have a feeling that people want to guide me into different direction.
i respect all your comments, and understand your point.
and hope you not seeing me as an ignorant who dont wnat to do right thing.
At this moment i want to continue doing what im doing and show you the results of it.
The entire idea of the log is to show certain program, diet and lifestyle and see the results of it.
So i want to show you the results of my way, may be i will end up badly or hopefully not,

Thanks everyone for your coments, guidance and advices, please let me know what you think about it and if you want to me to clarify something else.

Good long write up @kiwibogan
your approach makes sense for powerlifting because you are chasing heavy numbers not stage condition, and your carb logic fits your goal since you lift better full of glycogen.

If corn flakes and sushi rice let you hit the carb load without stomach issues then keep it because you stay lean and strong! in the end we need to work with what works for you, but I would try to change to honey and rice cakes though.

Few photos to add to previous pos
This is enzymes I use:
View attachment 145114And cornflakes not in cardboard, it’s in a bag, no added sugar
View attachment 145115

 

[vanlife_gymbum]

ive seen in @Mobster log and heard it from interviews of different professional powerlifters that they dont need big dosages of gear, as workout plan more about progressive load, rather lifting max weights all the time.

That's @Mobster's style too, he has lower doses and a schedule laid out for his current goal/target weight. He also doesn't add the PEDs right away but starts the progression plan lightly for a few weeks then by the time its getting up to like 80% of the target he adds the PEDs.

I don't have any experience with this but I'm trying to learn these progression systems and just the ways power lifting is counted, measured and tracked, mostly based on what @Mobster has said on the podcast, but I find it difficult and still in the researching phase with this. You'd probably understand it much better than me but over all the episodes the answers are in there

I've decided to get a trainer for powerlifting, or join a beginners class at a specialist power lifting gym. There's a real grungy looking one next to the university in Wellington where they painted "$6 a week" over the entire 3 story building they have

This podcast episode for example talks about tracking strength in power lifting and I got a lot of leads from it to look into - and when I was new to logging it has some awesome advice on that, highly recommended

https://www.evolutionary.org/evolutionary-org-hardcore-209-tracking-changes-in-a-log-by-para-pharma/

I'm going through episodes myself trying to figure this out more and I'll keep notes to share. But if you go to the main page then podcasts you can search for stuff like "squat progression podcast" and have much better search results than spotify/apple, then just load it from the spotify link from there if you want - that's how I do it because I want them to get the listen count on spotify but also have proper search results

 

[kiwibogan]

That's @Mobster's style too, he has lower doses and a schedule laid out for his current goal/target weight. He also doesn't add the PEDs right away but starts the progression plan lightly for a few weeks then by the time its getting up to like 80% of the target he adds the PEDs.

I don't have any experience with this but I'm trying to learn these progression systems and just the ways power lifting is counted, measured and tracked, mostly based on what @Mobster has said on the podcast, but I find it difficult and still in the researching phase with this. You'd probably understand it much better than me but over all the episodes the answers are in there

I've decided to get a trainer for powerlifting, or join a beginners class at a specialist power lifting gym. There's a real grungy looking one next to the university in Wellington where they painted "$6 a week" over the entire 3 story building they have

This podcast episode for example talks about tracking strength in power lifting and I got a lot of leads from it to look into - and when I was new to logging it has some awesome advice on that, highly recommended

https://www.evolutionary.org/evolutionary-org-hardcore-209-tracking-changes-in-a-log-by-para-pharma/

I'm going through episodes myself trying to figure this out more and I'll keep notes to share. But if you go to the main page then podcasts you can search for stuff like "squat progression podcast" and have much better search results than spotify/apple, then just load it from the spotify link from there if you want - that's how I do it because I want them to get the listen count on spotify but also have proper search results

the best advice i can give about power lifting is to increase weights smoothly week by week. I saw a lot of people who start a decent cycle become very strong and decided that its good idea to lift max weight. 99% of those people end up being injured. muscles become strong, but joints need some adaptation time.
And since most of the power lifters do not increase weight on barbell by more than 5kg per week (when working with near max weights) there is no need for big dosages.
I believe something similar happening in weightlifting

 

[Mr.liftz]

Thanks for your advices, all of them are very valuable.

I will definetly get more protein when I get on cycle.

At the moment planning to have pct with clomid.

Tbh, I was going to try use two compounds to get a synergy effect, and Masteron is more mellow compare to Deca, Tren or Orals.

Thats a very good advice, I never thought about it. May get a Test P as well, and use it solo for a week or two to see my body reaction. For the aromitisation I have an Anastrozole and Proviron

Hey brother,can I suddgest trying nolvadex first as a pct?

Running HCG is absoloutley great you'll save your testie size and it will be alot easier for you to restart your natural T

As for the nolvadex its alot more forgiving then the clomid,alot of people prefer Nolvadex over clomid.

Happy lifting brother much love from the evo family