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

[ventureboy]

I hate how I can stick the plan for a week only to crash and burn and end up inhaling 5000 calories or something stupid
Im 2 weeks out ffs
But yes glad I got back in the gym and kicked my ass
Apple cider vinegar and dosing phsylium husk while home all while getting back on track and being kind to myself

Feel you on going off plan in a big way. A low dose (1mg per week) of Retatrutide licked that problem for me like nothing else has. MT2 is also a remarkable appetite suppressant at just 200mcg and works very quickly.

 

[waggat]

Good afternoon evo

Pilbara swing
Day 14/14
Nightshift



Breakfast
-10 eggs
-250g bacon
-roast beef
-pork rinds
-butter sachets
-jerky

Calories
3500



Sleep
7 hrs

Today's workout



Shoulders/triceps




Seated shoulder press Dumbells

1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg
1 x 10 reps 35kg

Hammer strength plate shoulder press
1 x 10 reps 40kg
1 x 10 reps 80kg
1 x 10 reps 120kg


Side raise Cable
1 x 10 reps 7.5kg
1 x 10 reps 10kg1

Seated delt raises Dumbells
2 x 10reps 12.5kg

Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises

Standing dumbell front raises
1 x 15 reps 15kg



Wokout summary
-some great presses today concentrating on hitting those top numbers
-skipping out on Abs and cardio today


Post workout
Dinner

-2 x steaks
-pulled pork
-meatballs

Calories
-1500


OVER 24 HRS
BREAKFAST/DINNER
TOTAL CALORIES
-5000
Lot of food
Definitely needed it
Was in a really bad place yesterday afternoon mentally,could barely get through my workout
Fatigue up here after 2 weeks is no joke
All carnivore remember
Back on track tomorrow when home


NO OMAD

-As ive stated previously i cant sleep if im not fed,hence during any transitions i dont stick to OMAD
-Had a solid post-gym meal tonight, now I’m just posted up in my room at camp, maybe watch a movie and actually get a solid nights sleep tonight.

-The superintendent rewarded everyone for their effort this swing and gave us tonight off (paid $).
-It was good to get a couple of extra hours of sleep before the gym today and not have to rush to get ready for shift.

-Tomorrow I’ll wake up fresh and rested, jump on a plane, and it’s hometime, baby

-It’ll be a blessing to get home not fatigued from nightshift
-Il be able to get straight into rnr and handle business.

Plan when home
-17 days left pre Thailand
-1 more week of work after rnr
-back on track with 2000 calories
-bloodwork
-slu-pp-332 oral experiment final 17 days
-clean carnivore food
-actually enjoy my rnr,unlike the last when I worked half the reason I burned out up here
-family,friends
-summer weather,beaches

Thanks gentlemen
Hope everyone has a sweet day

BE KIND TO YOURSELF
SEE YOU WHEN I HIT HOME SOIL

The night off works out well mate! Big shoulder session in there as well.

Looks like you got your time off planned well!

 

[waggat]

Good to be home

Nice looking steak!

 

[Allupfromhere]

Good to be home

Enjoy brother

Good morning evo

Hometime edition
Day 2/7

Holiday timeline
-17 days out

Weigh in
81.5kg ️

Omad last night
-rump steak
-9 eggs
-5 x cans salmon smoked (fav)

Calories
2000



Sleep
4-5 hrs very broken


Today's workout 🏋‍
Chest back bis

Hammer strength chest press
1 x 12 reps40kg
1 x 12 reps 60kg
1 x 12 reps 80kg
1 x 10 reps 120kg

Cable fly machine
1 x 15 reps 6.75kg
1 x 15 reps 11.25kg
1 x 15 reps 13.75kg

Body weight dips
3 x 10 reps
(Knees high)
Incline press smith
1 x 20 reps 50kg
1 x 15 reps 50kg

Iso lat low row single
1 x 10 reps 12.5kg
1 x 10 reps 20kg
1 x 10 reps 27.5kg


Iso lat pulldown single
1 x 10 reps 20kg
1 x 10 reps 40kg
1 x 10 reps 30 kg

Seated close grip pulldown
1 x 15 reps 30kg
1 x 10 reps 50kg
1 x 10 reps 70kg
1 x 08 reps 90kg

Spider curls ez bar
1 x 15 reps 10kg
1 x 15 reps 15kg
1 x 10 reps 15kg


Biceps curls Seated open hand
1 x 10 reps 12.5kg
1 x 10 reps 15kg
1 x 10 reps 17.5kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

D handle bicep curl cable
1 x 10 reps 7.5kg
1 x 20 reps 5kg


Abs
-usual Weighted session 27mins

Cardio
12 5 30

Workout summary
-made this workout my bitch considering the train wreck of a sleep I had

Anavar
-4 days in 20mg split am/pm definitely doing what i need it to

Slu-pp-332
implementing oral 1mg dose
First dose today
Not a lot online but what ive seen its almost like a cardarine effect,I definitely noticed abs and treadmill was today
Could be placebo but interested how this will help with the final push home

Todays plan
-bloodwork
-chiropractic adjustment
-try and soak up some sunshine
Vitamin D is a must after nightshift

Rest day tomorrow


Thankyou gentlemen
Hope everyone is getting through the working week with ease
Much love evo

Farrkkk bro your screwloose hahaha what a fucking workout

 

[SPOONMAN366]

Farrkkk bro your screwloose

Least im not cutting laps of the crane yard ya phsyco

 

[ceo]

Thanks bro
Been digging the tuna lately im gunna keep it in,just need to stay away from the yummy ones that are loaded in sugar,I wasn't checking the labels,ibe pinpointed this is what has led to my binges the sudden surge of sugar in my carnivore diet from TUNA of all things

bros careful with too much tuna it got mercury

 

[LevButlerov]

Good to be home

good to be home with that beautiful steak @SPOONMAN366

 

[SPOONMAN366]

Ha love this 'ass to grass'! If you've got the achilles and hip flexibility, straight out free barbell back squats are great too. Burns like hell if you go slow and controlled, but my favourite compound movement.

Deads,squats,bench are 3 things i don't do bro,after my cruise next year I will be looking into getting a trainer to teach me correct techniques and I would definitely welcome it

 

[SPOONMAN366]

Tonight's omad

-750g beef mince
-8 eggs
-5 x cans salmon

Calories
-2000

Macros
-protein 240
-fat 116

 

[SPOONMAN366]

Good morning evo

Day 3/7
Hometime rnr



Last nights omad

Calories
-2000
Posted last night

-phsylium upped
-acv upped
-enjoying this combo,working well against overeating

Sleep
5 Hrs

●Today's workout LEGS●

Hack squats
(Ass to grass)
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 10 reps 120kg
2 x 10 reps 80kg
1 x 20 reps 40kg


Seated Calf raise smith
1 x 20 reps 40kg
1 x 20 reps 60kg
2 x 10 reps 90kg -couldn't reach 20 today-
1 x 20 reps 60kg
1 x 20 reps 40kg

Seated hamstring curls
1 x 20 reps 15kg
1 x 20 reps 30kg
1 x 15 reps 45kg
1 x 05 reps 60kg

Abs
Cardio
-skipping out on these today absolutely spent after legs

Workout Summary
-hacks-
•good sets nice and deep control with the anavar,keeping an eye on left knee of concern,seems to be better than it has been

Calves
-serious control and stretch,filthy Calf pumps lot of pain trying to reach the usual 20 reps

-overall good session although skipping out on Abs and cardio not ideal,today was supposed to be a rest day
This will be shifted to tomorrow




Thanks gentlemen

Much love evo

 

[LevButlerov]

Tonight's omad

-750g beef mince
-8 eggs
-5 x cans salmon

Calories
-2000

Macros
-protein 240
-fat 116

big OMAD meal I'd eat all the beef right now @SPOONMAN366

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

 

[Dreamer]

big OMAD meal I'd eat all the beef right now @SPOONMAN366

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

You can have the beef, Ill have the eggs

 

[Grumpy]

Tonight's omad

-750g beef mince
-8 eggs
-5 x cans salmon

Calories
-2000

Macros
-protein 240
-fat 116

Nice looking meal protein to the max

 

[rizzlekdizzle]

Tonight's omad

-750g beef mince
-8 eggs
-5 x cans salmon

Calories
-2000

Macros
-protein 240
-fat 116

oh man that food looks good

 

[SPOONMAN366]

Current cycle
-test e 450
-mast e 400
-20 tbol
-20 anavar
-10 mg cardarine
-•5 adex on pin days

Changes i made prior to recent bloods
-addition of anavar 20 ed split am pm
-removal of proviron 25 ed
-mast e upped from 200 to 400



E2
-my e2 was at 70 for majority of my cycle
Im unsure how its jumped from 70 to 140
Only change ive made is adding 20 anavar
And removing proviron

Test/shbg/free
-all in range

Liver values
-in range

All i can put it down to is sleep deprivation prior to bloods as I came off nightshift,im not to concerned as I operate fine when e2 is around 150,I usually let it sit there i only lowered it to 70 to chase leanness for end of cycle

All I can do
-add back proviron ed 25mg
-leave arimidex where it is as it took me forever to dial it in
-final push home 16 days remaining on cycle and will be sitting on test and adex only when cycle is over and im away on holiday

 

[SPOONMAN366]

@LevButlerov @Allupfromhere @HarleyGuy
When u get a chance please gentlemen I just need an opinion on my recent bloodwork results
Thanks gang

 

[rizzlekdizzle]

Hey bro thats some sky high cholesterol values - what are you usually like?

 

[HarleyGuy]

@LevButlerov @Allupfromhere @HarleyGuy
When u get a chance please gentlemen I just need an opinion on my recent bloodwork results
Thanks gang

Your cholesterol looks like you're on a blast which you are. Only thing we can do is play it out and retest when you're off cycle.

Your kidneys seem angry as fuck at you, yet your creatinine is in check. Your uric acid is super low and your BUN is high. Are your B, D vitamins all in check? Iron might be an issue get your ferritin added to your next bloods, and load up on Omega 3's and probiotics both now and after the cycle @LevButlerov ?

You're e2 is borderline high but you only have 16 days left so run it out and we'll retest about 4 half lives after TestE.

 

[HarleyGuy]

@SPOONMAN

 

[SPOONMAN366]

@SPOONMAN

I don't take back or d vitamins
Or omega 3s

Only probiotics ive added is the phsylium and acv over the last 2 weeks

I will have to add to the stack
-vitamin b
-vitamin d
-omega 3s
-a proper probiotic support

Iron
-I will be sure to check ferritin next bloods

E2
-yes im sure e2 will be fine,I can always add back in proviron
Orals already are tbol and var so I figured shbg will sit perfectly now as it is atm midrange I was aiming for

 

[SPOONMAN366]

Hey bro thats some sky high cholesterol values - what are you usually like?

This is normal range for myself and most carnivores ive seen

 

[HarleyGuy]

I don't take back or d vitamins
Or omega 3s

Only probiotics ive added is the phsylium and acv over the last 2 weeks

I will have to add to the stack
-vitamin b
-vitamin d
-omega 3s
-a proper probiotic support

Iron
-I will be sure to check ferritin next bloods

E2
-yes im sure e2 will be fine,I can always add back in proviron
Orals already are tbol and var so I figured shbg will sit perfectly now as it is atm midrange I was aiming for

Only probiotics ive added is the phsylium and acv over the last 2 weeks

These are PREbiotics. You'll want a PRObiotic, something like Digest Gold or a minimum 30Billion probiotic.

I will have to add to the stack
-vitamin b
-vitamin d
-omega 3s
-a proper probiotic support

Or a strong multi, Krill oil, and Digest Gold then you're covered.

Iron
-I will be sure to check ferritin next bloods

Yes please do, get that eliminated as the issue.

 

[rizzlekdizzle]

This is normal range for myself and most carnivores ive seen

oh yeah I forgot you were carnivore!

 

[SPOONMAN366]

These are PREbiotics. You'll want a PRObiotic, something like Digest Gold or a minimum 30Billion probiotic.

Or a strong multi, Krill oil, and Digest Gold then you're covered.

Yes please do, get that eliminated as the issue.

Thanks my bro
Ive just walked out of the chemist,im confident i have everything i need to throw at it all
B,d,omega supp
no digest gold as im not waiting for an online order but i got a real strong australian probiotic instead
Appreciate the looking out mate

 

[HarleyGuy]

Thanks my bro
Ive just walked out of the chemist,im confident i have everything i need to throw at it all
B,d,omega supp
no digest gold as im not waiting for an online order but i got a real strong australian probiotic instead
Appreciate the looking out mate

Of course brother, EVO family has got your back.

 

[SPOONMAN366]

oh yeah I forgot you were carnivore!

Bro have u seen my meals!
Ain't no broccoli in this house homie

 

[LevButlerov]

Current cycle
-test e 450
-mast e 400
-20 tbol
-20 anavar
-10 mg cardarine
-•5 adex on pin days

Changes i made prior to recent bloods
-addition of anavar 20 ed split am pm
-removal of proviron 25 ed
-mast e upped from 200 to 400



E2
-my e2 was at 70 for majority of my cycle
Im unsure how its jumped from 70 to 140
Only change ive made is adding 20 anavar
And removing proviron

Test/shbg/free
-all in range

Liver values
-in range

All i can put it down to is sleep deprivation prior to bloods as I came off nightshift,im not to concerned as I operate fine when e2 is around 150,I usually let it sit there i only lowered it to 70 to chase leanness for end of cycle

All I can do
-add back proviron ed 25mg
-leave arimidex where it is as it took me forever to dial it in
-final push home 16 days remaining on cycle and will be sitting on test and adex only when cycle is over and im away on holiday

143 is not bad range at all, you're on the higher side but if you have no sides I wouldn't worry about it and wouldn't change your stack @SPOONMAN366
cholesterol dont bother with it, you're a lifter not an old lady

I don't take back or d vitamins
Or omega 3s

Only probiotics ive added is the phsylium and acv over the last 2 weeks

I will have to add to the stack
-vitamin b
-vitamin d
-omega 3s
-a proper probiotic support

Iron
-I will be sure to check ferritin next bloods

E2
-yes im sure e2 will be fine,I can always add back in proviron
Orals already are tbol and var so I figured shbg will sit perfectly now as it is atm midrange I was aiming for

add full on probiotics please

 

[Allupfromhere]

Bloods for omad carnivore are fine brother. E2 is where i would personally rather see it then at 70pmol. Our bodies need estrogen, we build good muscle with estrogen and is important for recovery.
In blokes, estrogen doesn’t just look after bone health it actually plays a big role in proper muscle development too. It helps with muscle repair, keeps inflammation down, improves overall muscle quality and strength, supports metabolism, and helps prevent muscle loss. It works alongside testosterone to keep everything running at its best, influencing both how much muscle you build and how well it performs.

You want it as high as you can before implications so your body can stay as close to homeostasis as possible legend.

So in a nutshell:
Testosterone for building muscle mass
Estrogen for quality and repair/optimal muscle health.

Now for your cholesterol brother, this is just a simple reflection of your carnviore omad diet.
Ldl will always be highly elevated due to the high amounts of saturated fats the diet approach invites.

6g omega 3
600mg coq10
1000mg citrus Bergamot
(All 3 daily)

For your situation the only red flag is the ldl which is expected everything else is more then fine bro.

 

[SPOONMAN366]

Bloods for omad carnivore are fine brother. E2 is where i would personally rather see it then at 70pmol. Our bodies need estrogen, we build good muscle with estrogen and is important for recovery.
In blokes, estrogen doesn’t just look after bone health it actually plays a big role in proper muscle development too. It helps with muscle repair, keeps inflammation down, improves overall muscle quality and strength, supports metabolism, and helps prevent muscle loss. It works alongside testosterone to keep everything running at its best, influencing both how much muscle you build and how well it performs.

You want it as high as you can before implications so your body can stay as close to homeostasis as possible legend.

So in a nutshell:
Testosterone for building muscle mass
Estrogen for quality and repair/optimal muscle health.

Now for your cholesterol brother, this is just a simple reflection of your carnviore omad diet.
Ldl will always be highly elevated due to the high amounts of saturated fats the diet approach invites.

6g omega 3
600mg coq10
1000mg citrus Bergamot
(All 3 daily)

For your situation the only red flag is the ldl which is expected everything else is more then fine bro.

E2
- agreed
Ive always had my e2 sit here until this cut
I also feel better with it here and do notice I gain more muscle this way

Cholesterol
- bro,ive been in this argument with many in the past so I didn't want to speak to much on it but you've nailed it here

Vitamins
-I spent hundreds on supps today,I purchased supps to also take on holidays
It killed me $$
-I didn't get any of these
-I got vitamin d high strength
-vitamin b
-some proper probiotics

Im confident il be able to bring everything where it needs to be,just needed some advice from the big dogs and that I received
Thanks legends,you all wear those badges proud

 

[Allupfromhere]

E2
- agreed
Ive always had my e2 sit here until this cut
I also feel better with it here and do notice I gain more muscle this way

Cholesterol
- bro,ive been in this argument with many in the past so I didn't want to speak to much on it but you've nailed it here

Vitamins
-I spent hundreds on supps today,I purchased supps to also take on holidays
It killed me $$
-I didn't get any of these
-I got vitamin d high strength
-vitamin b
-some proper probiotics

Im confident il be able to bring everything where it needs to be,just needed some advice from the big dogs and that I received
Thanks legends,you all wear those badges proud

Your gtg bro, but i do highly recommend those 3 supps for you

 

[SPOONMAN366]

Tonight's omad
2000 calories

1kg rump steak
9 eggs

 

[SPOONMAN366]

Tonight's omad
2000 calories

1kg rump steak
9 eggs

 

[LevButlerov]

Tonight's omad
2000 calories

1kg rump steak
9 eggs

OMAD WIN! looks tasty

 

[rizzlekdizzle]

This is normal range for myself and most carnivores ive seen

I'm not carnivore but try and eat a fair bit of animal protein and my cholesterol readings are just at the top end or 0.1 over normal

 

[SPOONMAN366]

I'm not carnivore but try and eat a fair bit of animal protein and my cholesterol readings are just at the top end or 0.1 over normal

Keto or low carb will lead to the same and even higher liver values

 

[waggat]

Deads,squats,bench are 3 things i don't do bro,after my cruise next year I will be looking into getting a trainer to teach me correct techniques and I would definitely welcome it

Yeah I don't think you have to do them. Lots of great alternatives.

 

[SPOONMAN366]

Yeah I don't think you have to do them. Lots of great alternatives.

bro
The risk to reward just doesnt do it for me

 

[waggat]

Tonight's omad

-750g beef mince
-8 eggs
-5 x cans salmon

Calories
-2000

Macros
-protein 240
-fat 116

Nice looking meals mate!

 

[SPOONMAN366]

Nice looking meals mate!

Thanks bro
Im into the beef mince n eggs and steak and eggs,gives me that 2000 cals of clean food i need

 

[waggat]

Tonight's omad
2000 calories

1kg rump steak
9 eggs

1kg steak nice! That's food challenge size

 

[SPOONMAN366]

1kg steak nice! That's food challenge size

Easy money bro haha
This is my cutting diet omad
Bro im yearning for at least 3kgs of beef ribs
Im so keen for my maintenance phase haha

 

[SPOONMAN366]

Thismornings weight
80.5kg️

Timeline
-14 days
-2 weeks out gentlemen

Tonight's omad
-beef
-eggs
-canned salmon

Calories
2000 ️

 

[SPOONMAN366]

Good morning evo

Hometime edition
Day 5/7



Omad last night
-posted yesterday
-2000 cals ️



Sleep
6 hrs very broken but a win

Today's workout



Shoulders/triceps




Seated shoulder press Dumbells

1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg
1 x 10 reps 35kg

Military OHP
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg


Side raise Cable
1 x 10 reps 6.25kg
1 x 10 reps 8.75kg

Cable crossover shoulders
1 x 15 reps 6.25kg
1 x 15 reps 8.75kg
1 x 15 reps 11.25kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises

Pec deck reverse flys
1 x 10 reps 27.5kg
1 x 10 reps 35kg
1 x 10 reps 42.5kg
1 x 10 reps 50kg
Superset with iso lat row 40kg slow reps concentrating on squeeze at top for rear delts

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 05 reps 32.5kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
-last couple of days my back has been really tight,taking my time in the gym today concentrating on hitting top weight safely and not rushing.
Overall happy with today's effort winning the battle

One things for sure im going to enjoy my steak tonight


Thanks evo family
Hope everyone has had a good weekend
And ready for a strong week ahead
And is being kind to themselves
See you tomorrow for some leg day

 

[LevButlerov]

Thismornings weight
80.5kg️

Timeline
-14 days
-2 weeks out gentlemen

Tonight's omad
-beef
-eggs
-canned salmon

Calories
2000 ️

good weight today

 

[LevButlerov]

Good morning evo

Hometime edition
Day 5/7



Omad last night
-posted yesterday
-2000 cals ️



Sleep
6 hrs very broken but a win

Today's workout



Shoulders/triceps




Seated shoulder press Dumbells

1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg
1 x 10 reps 35kg

Military OHP
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg


Side raise Cable
1 x 10 reps 6.25kg
1 x 10 reps 8.75kg

Cable crossover shoulders
1 x 15 reps 6.25kg
1 x 15 reps 8.75kg
1 x 15 reps 11.25kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises

Pec deck reverse flys
1 x 10 reps 27.5kg
1 x 10 reps 35kg
1 x 10 reps 42.5kg
1 x 10 reps 50kg
Superset with iso lat row 40kg slow reps concentrating on squeeze at top for rear delts

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 05 reps 32.5kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
-last couple of days my back has been really tight,taking my time in the gym today concentrating on hitting top weight safely and not rushing.
Overall happy with today's effort winning the battle

One things for sure im going to enjoy my steak tonight


Thanks evo family
Hope everyone has had a good weekend
And ready for a strong week ahead
And is being kind to themselves
See you tomorrow for some leg day

Good shoulder and tricep session logged, OHP 50kg really big volume @SPOONMAN366

Back tightness explains the slower pacing, you need to get some yoga in there.

LOVE your OMAD!

 

[stevesmi]

Good morning evo

Hometime edition
Day 5/7



Omad last night
-posted yesterday
-2000 cals ️



Sleep
6 hrs very broken but a win

Today's workout



Shoulders/triceps




Seated shoulder press Dumbells

1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg
1 x 10 reps 35kg

Military OHP
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg


Side raise Cable
1 x 10 reps 6.25kg
1 x 10 reps 8.75kg

Cable crossover shoulders
1 x 15 reps 6.25kg
1 x 15 reps 8.75kg
1 x 15 reps 11.25kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises

Pec deck reverse flys
1 x 10 reps 27.5kg
1 x 10 reps 35kg
1 x 10 reps 42.5kg
1 x 10 reps 50kg
Superset with iso lat row 40kg slow reps concentrating on squeeze at top for rear delts

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 05 reps 32.5kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
-last couple of days my back has been really tight,taking my time in the gym today concentrating on hitting top weight safely and not rushing.
Overall happy with today's effort winning the battle

One things for sure im going to enjoy my steak tonight


Thanks evo family
Hope everyone has had a good weekend
And ready for a strong week ahead
And is being kind to themselves
See you tomorrow for some leg day

@SPOONMAN366 looking really sweet on this! the tricep dumbells behind head are not easy!

 

[2Thick]

Good morning evo

Hometime edition
Day 5/7



Omad last night
-posted yesterday
-2000 cals ️



Sleep
6 hrs very broken but a win

Today's workout



Shoulders/triceps




Seated shoulder press Dumbells

1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg
1 x 10 reps 35kg

Military OHP
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg


Side raise Cable
1 x 10 reps 6.25kg
1 x 10 reps 8.75kg

Cable crossover shoulders
1 x 15 reps 6.25kg
1 x 15 reps 8.75kg
1 x 15 reps 11.25kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises

Pec deck reverse flys
1 x 10 reps 27.5kg
1 x 10 reps 35kg
1 x 10 reps 42.5kg
1 x 10 reps 50kg
Superset with iso lat row 40kg slow reps concentrating on squeeze at top for rear delts

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 05 reps 32.5kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
-last couple of days my back has been really tight,taking my time in the gym today concentrating on hitting top weight safely and not rushing.
Overall happy with today's effort winning the battle

One things for sure im going to enjoy my steak tonight


Thanks evo family
Hope everyone has had a good weekend
And ready for a strong week ahead
And is being kind to themselves
See you tomorrow for some leg day

tricep dumbells behind head A++. you don't see too many people doing those but they are very effective. I've done them before. @SPOONMAN366

 

[SPOONMAN366]

tricep dumbells behind head A++. you don't see too many people doing those but they are very effective. I've done them before. @SPOONMAN366

Thanks bro,I always get them in for triceps
I could have pushed to 32kg but I was fried
Each set was nice and controlled

 

[2Thick]

Thanks bro,I always get them in for triceps
I could have pushed to 32kg but I was fried
Each set was nice and controlled

Yeah, that's definitely important to control it.

 

[Ulter]

Good morning evo

Hometime edition
Day 5/7



Omad last night
-posted yesterday
-2000 cals ️



Sleep
6 hrs very broken but a win

Today's workout



Shoulders/triceps




Seated shoulder press Dumbells

1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg
1 x 10 reps 35kg

Military OHP
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg


Side raise Cable
1 x 10 reps 6.25kg
1 x 10 reps 8.75kg

Cable crossover shoulders
1 x 15 reps 6.25kg
1 x 15 reps 8.75kg
1 x 15 reps 11.25kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises

Pec deck reverse flys
1 x 10 reps 27.5kg
1 x 10 reps 35kg
1 x 10 reps 42.5kg
1 x 10 reps 50kg
Superset with iso lat row 40kg slow reps concentrating on squeeze at top for rear delts

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 05 reps 32.5kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
-last couple of days my back has been really tight,taking my time in the gym today concentrating on hitting top weight safely and not rushing.
Overall happy with today's effort winning the battle

One things for sure im going to enjoy my steak tonight


Thanks evo family
Hope everyone has had a good weekend
And ready for a strong week ahead
And is being kind to themselves
See you tomorrow for some leg day

tricep dumbells behind the head @SPOONMAN366 the abs are looking good. and the cardio is on point

 

[SPOONMAN366]

Wouldn't have it any other way
This completes me

1kg rump steak(cooked in tallow)
9 fresh eggs

Condiments
-Jalapenos
-pickled ginger
-Celtic salt
-soy sauce

 

[Allupfromhere]

Tonight's omad
2000 calories

1kg rump steak
9 eggs

Not sure whay im more impressed by.. that steak or that knife hahaha

 

[Mobster]

Good morning evo

Hometime edition
Day 5/7



Omad last night
-posted yesterday
-2000 cals ️



Sleep
6 hrs very broken but a win

Today's workout



Shoulders/triceps




Seated shoulder press Dumbells

1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg
1 x 10 reps 35kg

Military OHP
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg


Side raise Cable
1 x 10 reps 6.25kg
1 x 10 reps 8.75kg

Cable crossover shoulders
1 x 15 reps 6.25kg
1 x 15 reps 8.75kg
1 x 15 reps 11.25kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises

Pec deck reverse flys
1 x 10 reps 27.5kg
1 x 10 reps 35kg
1 x 10 reps 42.5kg
1 x 10 reps 50kg
Superset with iso lat row 40kg slow reps concentrating on squeeze at top for rear delts

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 05 reps 32.5kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
-last couple of days my back has been really tight,taking my time in the gym today concentrating on hitting top weight safely and not rushing.
Overall happy with today's effort winning the battle

One things for sure im going to enjoy my steak tonight


Thanks evo family
Hope everyone has had a good weekend
And ready for a strong week ahead
And is being kind to themselves
See you tomorrow for some leg day

So long as you wake rested

 

[SPOONMAN366]

Not sure whay im more impressed by.. that steak or that knife hahaha

True carnivores don't muck about bro lol

 

[Allupfromhere]

True carnivores don't muck about bro lol

Just pictured croc dundee with the bowie knife as i read that

 

[ROIDDERS]

Good morning evo

Hometime edition
Day 5/7



Omad last night
-posted yesterday
-2000 cals ️



Sleep
6 hrs very broken but a win

Today's workout



Shoulders/triceps




Seated shoulder press Dumbells

1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg
1 x 10 reps 35kg

Military OHP
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg


Side raise Cable
1 x 10 reps 6.25kg
1 x 10 reps 8.75kg

Cable crossover shoulders
1 x 15 reps 6.25kg
1 x 15 reps 8.75kg
1 x 15 reps 11.25kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises

Pec deck reverse flys
1 x 10 reps 27.5kg
1 x 10 reps 35kg
1 x 10 reps 42.5kg
1 x 10 reps 50kg
Superset with iso lat row 40kg slow reps concentrating on squeeze at top for rear delts

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 05 reps 32.5kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
-last couple of days my back has been really tight,taking my time in the gym today concentrating on hitting top weight safely and not rushing.
Overall happy with today's effort winning the battle

One things for sure im going to enjoy my steak tonight


Thanks evo family
Hope everyone has had a good weekend
And ready for a strong week ahead
And is being kind to themselves
See you tomorrow for some leg day

@SPOONMAN366 tricep dumbbells behind head are good stuff. and so are abs and cardio. that is what we like to see

 

[ceo]

Thanks bro,I always get them in for triceps
I could have pushed to 32kg but I was fried
Each set was nice and controlled

Bros. I like to see how you frying yourself. But shows that you do a nice and controlled lifting that shows that you serious?@SPOONMAN366

 

[SPOONMAN366]

Good morning evo

Day 6/7
Hometime rnr

Weigh in
-79.4
☆lowest weight yet☆

Timeline
-13 days

Last nights omad

Calories
-2000
Posted last night

Sleep
6 Hrs

●Today's workout LEGS●

Stretching prior
-15 mins usual routine


Lying leg curl
1 x 10 reps 12.5kg
1 x 10 reps 20kg
1 x 10 reps 30kg
1 x 10 reps 40kg
1 x 10 reps 50kg

Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg


Hack squats
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 15 reps 60kg
1 x 20 reps 40kg


Seated Calf raise smith
1 x 20 reps 40kg
1 x 20 reps 60kg
2 x 10 reps 90kg
1 x 20 reps 60kg
1 x 20 reps 40kg

Abs
-usual 27 minute session

Cardio
-12 / 5 / 30

Workout Summary
-with the back a bit tight still i made sure of plenty of stretching pre workout
-going through all movements and exercises this morning without being to concerned about weight just the clean reps of control getting everything moving around.
-im at the stage where im not gunna let all this hard work come undone by chasing a decent set
-workouts will be smarter not harder


Todays plan
-chiropractic adjustment again today the usual pre work routine
-some day naps where possible

Attached
-thought id get some photos with the new weight low
-forgive the amateur posing,leg day no pump
-will try get some decent ones tomorrow during chest n bis


Thanks gentlemen

Much love evo

 

[SPOONMAN366]

Tonight's Omad

700g beef mince
8 eggs
5 x cans smoked salmon

Calories
-2000

Macros
-230 protein
-113 fat

 

[Allupfromhere]

Tonight's Omad

700g beef mince
8 eggs
5 x cans smoked salmon

Calories
-2000

Macros
-230 protein
-113 fat

Fuck yes brother haha love how you put it into seperate bowls creates the 3 meals mentally then ey

 

[Allupfromhere]

Good morning evo

Day 6/7
Hometime rnr

Weigh in
-79.4
☆lowest weight yet☆

Timeline
-13 days

Last nights omad

Calories
-2000
Posted last night

Sleep
6 Hrs

●Today's workout LEGS●

Stretching prior
-15 mins usual routine


Lying leg curl
1 x 10 reps 12.5kg
1 x 10 reps 20kg
1 x 10 reps 30kg
1 x 10 reps 40kg
1 x 10 reps 50kg

Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg


Hack squats
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 15 reps 60kg
1 x 20 reps 40kg


Seated Calf raise smith
1 x 20 reps 40kg
1 x 20 reps 60kg
2 x 10 reps 90kg
1 x 20 reps 60kg
1 x 20 reps 40kg

Abs
-usual 27 minute session

Cardio
-12 / 5 / 30

Workout Summary
-with the back a bit tight still i made sure of plenty of stretching pre workout
-going through all movements and exercises this morning without being to concerned about weight just the clean reps of control getting everything moving around.
-im at the stage where im not gunna let all this hard work come undone by chasing a decent set
-workouts will be smarter not harder


Todays plan
-chiropractic adjustment again today the usual pre work routine
-some day naps where possible

Attached
-thought id get some photos with the new weight low
-forgive the amateur posing,leg day no pump
-will try get some decent ones tomorrow during chest n bis


Thanks gentlemen

Much love evo

Brooo you know how big of a fan i am of you legend fuck you have just smashed this log to absolute pieces, like fucking proper!!! Proud of ya big man.. next year is going to be off the fucking Richter scale for you no doubt

 

[SPOONMAN366]

Brooo you know how big of a fan i am of you legend fuck you have just smashed this log to absolute pieces, like fucking proper!!! Proud of ya big man.. next year is going to be off the fucking Richter scale for you no doubt

Aw thanks my bro
You to ya weapon
Your words have got me through some dark days of training
Still 12 days left
That's 12 more chances to improve
Les go baby foot on the gas the whole way home

 

[Allupfromhere]

Aw thanks my bro
You to ya weapon
Your words have got me through some dark days of training
Still 12 days left
That's 12 more chances to improve
Les go baby foot on the gas the whole way home

Fucking love this brother! Teamwork all the way to the top

 

[LevButlerov]

Good morning evo

Day 6/7
Hometime rnr

Weigh in
-79.4
☆lowest weight yet☆

Timeline
-13 days

Last nights omad

Calories
-2000
Posted last night

Sleep
6 Hrs

●Today's workout LEGS●

Stretching prior
-15 mins usual routine


Lying leg curl
1 x 10 reps 12.5kg
1 x 10 reps 20kg
1 x 10 reps 30kg
1 x 10 reps 40kg
1 x 10 reps 50kg

Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg


Hack squats
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 15 reps 60kg
1 x 20 reps 40kg


Seated Calf raise smith
1 x 20 reps 40kg
1 x 20 reps 60kg
2 x 10 reps 90kg
1 x 20 reps 60kg
1 x 20 reps 40kg

Abs
-usual 27 minute session

Cardio
-12 / 5 / 30

Workout Summary
-with the back a bit tight still i made sure of plenty of stretching pre workout
-going through all movements and exercises this morning without being to concerned about weight just the clean reps of control getting everything moving around.
-im at the stage where im not gunna let all this hard work come undone by chasing a decent set
-workouts will be smarter not harder


Todays plan
-chiropractic adjustment again today the usual pre work routine
-some day naps where possible

Attached
-thought id get some photos with the new weight low
-forgive the amateur posing,leg day no pump
-will try get some decent ones tomorrow during chest n bis


Thanks gentlemen

Much love evo

I love your volume with your lean size here @SPOONMAN366 truly a unti
the chiro be careful can you find a massage therapist?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

Tonight's Omad

700g beef mince
8 eggs
5 x cans smoked salmon

Calories
-2000

Macros
-230 protein
-113 fat

Hell yeah man, now thats a meal

 

[SPOONMAN366]

Good morning evo

Hometime edition
Day 7/7

Holiday timeline
-12 days out

Weigh in
80kg ️


Omad last night
-posted last night

Calories
2000

Sleep
-6 hrs



Today's workout 🏋‍
Chest back bis

Hammer strength chest press
1 x 12 reps40kg
1 x 12 reps 60kg
1 x 12 reps 80kg
1 x 10 reps 120kg

Cable fly machine
1 x 15 reps 6.75kg
1 x 15 reps 11.25kg
1 x 15 reps 13.75kg

Body weight dips
3 x 10 reps
(Knees high)

Incline press smith
1 x 18 reps 60kg
1 x 12 reps 60kg

Iso lat low row single
1 x 20 reps 12.5kg
1 x 20 reps 20kg
1 x 10 reps 27.5kg


Iso lat pulldown single
1 x 10 reps 20kg
1 x 10 reps 40kg
1 x 10 reps 30 kg

Seated close grip pulldown
1 x 15 reps 30kg
1 x 10 reps 50kg
1 x 10 reps 70kg
1 x 08 reps 90kg

Spider curls ez bar
1 x 15 reps 10kg
1 x 15 reps 15kg
1 x 10 reps 15kg


Biceps curls Seated open hand
1 x 15 reps 12.5kg
1 x 10 reps 15kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

D handle bicep curl cable
1 x 15 reps 5kg


Abs
-quick 15 mins
-half of the usual session

Cardio
-no cardio today

Workout summary
-skipped out on cardio and abs today
-did a few rounds but called it
-strong session otherwise just a long time in the gym as I took my time with everything today

Todays plan
-drive to the city
-settle in for fly out day tomorrow morning
-Rest day tomorrow

Phsylium/acv
-talking to Harley guy last night
-new protocol as of tonight
-20g phsylium/5 teasp acv
(Hunger still an issue,confident in new approach)

Thankyou gentlemen
See you when I hit the pilbara
One week of work then were home and nearly there
Much love evo

 

[rizzlekdizzle]

great workouts mate! I wouldn't be able to walk after one of your leg workouts! Gotta try that volume one day!

 

[SPOONMAN366]

great workouts mate! I wouldn't be able to walk after one of your leg workouts! Gotta try that volume one day!

Thanks legend really enjoying the volume over weight style
Especially while struggling
12 days left baby

 

[Freki]

12 days left baby

Competing?

 

[SPOONMAN366]

Competing?

With myself
Holiday bro
Off to Thailand for 21 days
Goal of this cycle was to get a better 6 pack then the ladyboys

 

[Freki]

With myself
Holiday bro
Off to Thailand for 21 days
Goal of this cycle was to get a better 6 pack then the ladyboys

Ha ha makes perfect senses

 

[MarkNV]

Absolutely sick workout bro and crazy volume you're burning every fiber to the max well done!


Now this is what I call a cutting diet!

Naps?

This with probiotics (I use Digest Gold) might have been the most life changing advice I got on EVO so far.
Can we add in a probiotic for you before each meal? This might be most important of the three.
Is your ACV "with mother"?


Looks like one of those myostatin mutants LOL

RECOVERY = FREEDOM bro! I'm still proud of your 4 years. I'm 5 years this coming 06Jul.

Wow!! I just learned a shitload of info in this exchange!!
@SPOONMAN366 the meal with 2 x Steaks!! I would explode! I am micro dosing Tirz right now and eating that meal would be tough, but I could take that meal and spread through a 4 hour period, still get the food down and all the macros with it.
I am excited to get my probiotics and psyllium husk tomorrow. I truly believe it will off huge change

I would rather cut without the tirz

 

[Noah Wixx]

Good morning evo

Hometime edition
Day 5/7



Omad last night
-posted yesterday
-2000 cals ️



Sleep
6 hrs very broken but a win

Today's workout



Shoulders/triceps




Seated shoulder press Dumbells

1 x 10 reps 20kg
1 x 10 reps 25kg
1 x 10 reps 30kg
1 x 10 reps 35kg

Military OHP
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg


Side raise Cable
1 x 10 reps 6.25kg
1 x 10 reps 8.75kg

Cable crossover shoulders
1 x 15 reps 6.25kg
1 x 15 reps 8.75kg
1 x 15 reps 11.25kg


Seated delt raises Dumbells
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises

Pec deck reverse flys
1 x 10 reps 27.5kg
1 x 10 reps 35kg
1 x 10 reps 42.5kg
1 x 10 reps 50kg
Superset with iso lat row 40kg slow reps concentrating on squeeze at top for rear delts

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg
1 x 05 reps 32.5kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
-last couple of days my back has been really tight,taking my time in the gym today concentrating on hitting top weight safely and not rushing.
Overall happy with today's effort winning the battle

One things for sure im going to enjoy my steak tonight


Thanks evo family
Hope everyone has had a good weekend
And ready for a strong week ahead
And is being kind to themselves
See you tomorrow for some leg day

Seeing you say hometime just makes me think about building a home gym been on my mind alot lately lol.

 

[SPOONMAN366]

Seeing you say hometime just makes me think about building a home gym been on my mind alot lately lol.

A home gym would be awesome and manys dream

 

[MarkNV]

Good morning evo

Hometime edition
Day 7/7

Holiday timeline
-12 days out

Weigh in
80kg ️


Omad last night
-posted last night

Calories
2000

Sleep
-6 hrs



Today's workout 🏋‍
Chest back bis

Hammer strength chest press
1 x 12 reps40kg
1 x 12 reps 60kg
1 x 12 reps 80kg
1 x 10 reps 120kg

Cable fly machine
1 x 15 reps 6.75kg
1 x 15 reps 11.25kg
1 x 15 reps 13.75kg

Body weight dips
3 x 10 reps
(Knees high)

Incline press smith
1 x 18 reps 60kg
1 x 12 reps 60kg

Iso lat low row single
1 x 20 reps 12.5kg
1 x 20 reps 20kg
1 x 10 reps 27.5kg


Iso lat pulldown single
1 x 10 reps 20kg
1 x 10 reps 40kg
1 x 10 reps 30 kg

Seated close grip pulldown
1 x 15 reps 30kg
1 x 10 reps 50kg
1 x 10 reps 70kg
1 x 08 reps 90kg

Spider curls ez bar
1 x 15 reps 10kg
1 x 15 reps 15kg
1 x 10 reps 15kg


Biceps curls Seated open hand
1 x 15 reps 12.5kg
1 x 10 reps 15kg
Superset this with empty ez curl bar
Focusing on control and squeeze at top

D handle bicep curl cable
1 x 15 reps 5kg


Abs
-quick 15 mins
-half of the usual session

Cardio
-no cardio today

Workout summary
-skipped out on cardio and abs today
-did a few rounds but called it
-strong session otherwise just a long time in the gym as I took my time with everything today

Todays plan
-drive to the city
-settle in for fly out day tomorrow morning
-Rest day tomorrow

Phsylium/acv
-talking to Harley guy last night
-new protocol as of tonight
-20g phsylium/5 teasp acv
(Hunger still an issue,confident in new approach)

Thankyou gentlemen
See you when I hit the pilbara
One week of work then were home and nearly there
Much love evo

@SPOONMAN366 DUDE!! LETS GO!! That is a rockin workout perfect for a travel pump!!
Were your Bi’s burning like molten lava???
Awesome!!

 

[waggat]

Good morning evo

Day 6/7
Hometime rnr

Weigh in
-79.4
☆lowest weight yet☆

Timeline
-13 days

Last nights omad

Calories
-2000
Posted last night

Sleep
6 Hrs

●Today's workout LEGS●

Stretching prior
-15 mins usual routine


Lying leg curl
1 x 10 reps 12.5kg
1 x 10 reps 20kg
1 x 10 reps 30kg
1 x 10 reps 40kg
1 x 10 reps 50kg

Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg


Hack squats
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 15 reps 60kg
1 x 20 reps 40kg


Seated Calf raise smith
1 x 20 reps 40kg
1 x 20 reps 60kg
2 x 10 reps 90kg
1 x 20 reps 60kg
1 x 20 reps 40kg

Abs
-usual 27 minute session

Cardio
-12 / 5 / 30

Workout Summary
-with the back a bit tight still i made sure of plenty of stretching pre workout
-going through all movements and exercises this morning without being to concerned about weight just the clean reps of control getting everything moving around.
-im at the stage where im not gunna let all this hard work come undone by chasing a decent set
-workouts will be smarter not harder


Todays plan
-chiropractic adjustment again today the usual pre work routine
-some day naps where possible

Attached
-thought id get some photos with the new weight low
-forgive the amateur posing,leg day no pump
-will try get some decent ones tomorrow during chest n bis


Thanks gentlemen

Much love evo

Looking really good here mate. That twisting side pose is

 

[SPOONMAN366]

Quick update on calories
Managed to stay at 2000 calories for the entire week at home which was a win,now im off to work for 1 week



Protocol update
After some back and forth with Harley guy he gave me some pointers

Previous protocol
-1 Tablespoon phsylium husk (10g)
-2 teaspoons apple cider vinegar
-probiotics post meal
-pepsi max post meal
-sugar free jelly post meal

Following this protocol i was still feeling hungry after my omad so I reached out to Harley for some advice



430 pm
Could not wait

30 mins post omad
4 x creatine scoops of phsylium (20g)
4 x TABLESPOONS acv
800ml water chugged down

1 x sparkling water 500ml sipped until omad

30 mins later
Omad
-1800 calories moved down from 2000 as I skipped cardio today
-2 x cans pepsi max

Post omad
-probiotics tablets
-Sugarfree jelly
-pepsi max

Thoughts
-I noticed the phsylium hit hard at that dose
By keeping that dose now and shifting the acv im quietly confident
-the sparkling is a first for me,and definitely fills you up during the half n hour winddow pre omad,need to incorporate this more often instead of drinking sugar free drinks 'I know' its something il have to work on next diet around

Sugar free jelly
-this is something I use for volume as I can make 1 litre of this and consume after my omad it works well for satiety

Long story short
-up the phsylium 20g
-up the acv 4 x tbsp
-use soda water to advantage 1ltr min

-try best to keep eating window as small as possible -half hr max

-lean on water before and after omad for satiety


Timeline
-12 days left back to work tomorrow for 7 of them
-taking acv/phsylium/jelly with me to work so i can keep protocol in check

Thanks again

 

[SPOONMAN366]

@HarleyGuy @LevButlerov @Allupfromhere @stevesmi @rizzlekdizzle @waggat @MarkNV

 

[MarkNV]

Quick update on calories
Managed to stay at 2000 calories for the entire week at home which was a win,now im off to work for 1 week



Protocol update
After some back and forth with Harley guy he gave me some pointers

Previous protocol
-1 Tablespoon phsylium husk (10g)
-2 teaspoons apple cider vinegar
-probiotics post meal
-pepsi max post meal
-sugar free jelly post meal

Following this protocol i was still feeling hungry after my omad so I reached out to Harley for some advice



430 pm
Could not wait

30 mins post omad
4 x creatine scoops of phsylium (20g)
4 x TABLESPOONS acv
800ml water chugged down

1 x sparkling water 500ml sipped until omad

30 mins later
Omad
-1800 calories moved down from 2000 as I skipped cardio today
-2 x cans pepsi max

Post omad
-probiotics tablets
-Sugarfree jelly
-pepsi max

Thoughts
-I noticed the phsylium hit hard at that dose
By keeping that dose now and shifting the acv im quietly confident
-the sparkling is a first for me,and definitely fills you up during the half n hour winddow pre omad,need to incorporate this more often instead of drinking sugar free drinks 'I know' its something il have to work on next diet around

Sugar free jelly
-this is something I use for volume as I can make 1 litre of this and consume after my omad it works well for satiety

Long story short
-up the phsylium 20g
-up the acv 4 x tbsp
-use soda water to advantage 1ltr min

-try best to keep eating window as small as possible -half hr max

-lean on water before and after omad for satiety


Timeline
-12 days left back to work tomorrow for 7 of them
-taking acv/phsylium/jelly with me to work so i can keep protocol in check

Thanks again

Copied and pasted and saved!! Good stuff!!
Thank you for putting this out!! Thanks @HarleyGuy !!

 

[LevButlerov]

Quick update on calories
Managed to stay at 2000 calories for the entire week at home which was a win,now im off to work for 1 week



Protocol update
After some back and forth with Harley guy he gave me some pointers

Previous protocol
-1 Tablespoon phsylium husk (10g)
-2 teaspoons apple cider vinegar
-probiotics post meal
-pepsi max post meal
-sugar free jelly post meal

Following this protocol i was still feeling hungry after my omad so I reached out to Harley for some advice



430 pm
Could not wait

30 mins post omad
4 x creatine scoops of phsylium (20g)
4 x TABLESPOONS acv
800ml water chugged down

1 x sparkling water 500ml sipped until omad

30 mins later
Omad
-1800 calories moved down from 2000 as I skipped cardio today
-2 x cans pepsi max

Post omad
-probiotics tablets
-Sugarfree jelly
-pepsi max

Thoughts
-I noticed the phsylium hit hard at that dose
By keeping that dose now and shifting the acv im quietly confident
-the sparkling is a first for me,and definitely fills you up during the half n hour winddow pre omad,need to incorporate this more often instead of drinking sugar free drinks 'I know' its something il have to work on next diet around

Sugar free jelly
-this is something I use for volume as I can make 1 litre of this and consume after my omad it works well for satiety

Long story short
-up the phsylium 20g
-up the acv 4 x tbsp
-use soda water to advantage 1ltr min

-try best to keep eating window as small as possible -half hr max

-lean on water before and after omad for satiety


Timeline
-12 days left back to work tomorrow for 7 of them
-taking acv/phsylium/jelly with me to work so i can keep protocol in check

Thanks again

Good day overall with OMAD @SPOONMAN366 when you say psyllium hit hard, how ?
and how much water did you do right after it?

I think your psyllium you need to space with meals too imo

 

[SPOONMAN366]

Good day overall with OMAD @SPOONMAN366 when you say psyllium hit hard, how ?
and how much water did you do right after it?

I think your psyllium you need to space with meals too imo

Phsylium hit hard very filling off the bat
Mixed with 800ml water and acv 30 mins pre omad
Hard to space when I only do omad
Got a solid protocol in place
Going to stick to it and coast on 1800-2000 calories this week at work

 

[rizzlekdizzle]

Nice work - Sparkling water (sometimes I have the lime flavourse one no sugar etc) is a great way to delay eating I reckon.
Also the sugar free jelly - pair that with some YoPro vanilla yoghurt /- protein powder +/- some berries for a high protein low calorie dessert!

 

[LevButlerov]

Phsylium hit hard very filling off the bat
Mixed with 800ml water and acv 30 mins pre omad
Hard to space when I only do omad
Got a solid protocol in place
Going to stick to it and coast on 1800-2000 calories this week at work

Try doing psyllium around 1 hour past omad @SPOONMAN366

 

[SPOONMAN366]

Also the sugar free jelly - pair that with some YoPro vanilla yoghurt /- protein powder +/- some berries for a high protein low calorie dessert!

Not very carnivore rizzle

 

[SPOONMAN366]

Try doing psyllium around 1 hour past omad @SPOONMAN366

I asked @HarleyGuy this
We decided it man not be a good idea as i eat omad and 2000 calories it may not be wise for my stomach
I would want to give it a try though
Let's see how this new protocol plays out,if i start to struggle with hunger still i will reach out

 

[rizzlekdizzle]

Not very carnivore rizzle

oh dang forgot again!

 

[SPOONMAN366]

oh dang forgot again!

Fast bro,next youl be telling me to get more salad on my plate,your unreal

 

[LevButlerov]

I asked @HarleyGuy this
We decided it man not be a good idea as i eat omad and 2000 calories it may not be wise for my stomach
I would want to give it a try though
Let's see how this new protocol plays out,if i start to struggle with hunger still i will reach out

lets see how you feel a few days into it, not sure how bad is the bloat? @SPOONMAN366

 

[SPOONMAN366]

lets see how you feel a few days into it, not sure how bad is the bloat? @SPOONMAN366

Definitely noticeable around dinner time and early morning
Seems to level pretty quick after that thought

 

[LevButlerov]

Definitely noticeable around dinner time and early morning
Seems to level pretty quick after that thought

if levels fine stay with it

 

[rizzlekdizzle]

so is jelly considered carnivore? I have a sweet tooth so if you can have jelly that would make me consider that more!

Definitely noticeable around dinner time and early morning
Seems to level pretty quick after that thought

 

[HarleyGuy]

Good morning evo

Day 6/7
Hometime rnr

Weigh in
-79.4
☆lowest weight yet☆

Timeline
-13 days

Last nights omad

Calories
-2000
Posted last night

Sleep
6 Hrs

●Today's workout LEGS●

Stretching prior
-15 mins usual routine


Lying leg curl
1 x 10 reps 12.5kg
1 x 10 reps 20kg
1 x 10 reps 30kg
1 x 10 reps 40kg
1 x 10 reps 50kg

Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg


Hack squats
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 15 reps 60kg
1 x 20 reps 40kg


Seated Calf raise smith
1 x 20 reps 40kg
1 x 20 reps 60kg
2 x 10 reps 90kg
1 x 20 reps 60kg
1 x 20 reps 40kg

Abs
-usual 27 minute session

Cardio
-12 / 5 / 30

Workout Summary
-with the back a bit tight still i made sure of plenty of stretching pre workout
-going through all movements and exercises this morning without being to concerned about weight just the clean reps of control getting everything moving around.
-im at the stage where im not gunna let all this hard work come undone by chasing a decent set
-workouts will be smarter not harder


Todays plan
-chiropractic adjustment again today the usual pre work routine
-some day naps where possible

Attached
-thought id get some photos with the new weight low
-forgive the amateur posing,leg day no pump
-will try get some decent ones tomorrow during chest n bis


Thanks gentlemen

Much love evo

Looking lean and hard brother.

Last nights omad

Calories
-2000
Posted last night

Haha YES!! You did it... how's that pre-OMAD cocktail going we figured out?

 

[LevButlerov]

so is jelly considered carnivore? I have a sweet tooth so if you can have jelly that would make me consider that more!

in theory yes

 

[SPOONMAN366]

Looking lean and hard brother.


Haha YES!! You did it... how's that pre-OMAD cocktail going we figured out?

Thanks brother
Final push home 11 days left

The cocktail
-was good last night,I like the 20g of phsylium i noticed it filled me up a lot more
-still hungry afterwards but tonight will be the correct dose of acv we talked about
-also tonight I will have more soda water on hand if need,I only had a small bottle last night

-lev mentioned perhaps phsylium after my omad aswell
-let's see how tonight plays out i will report back in the morning if more change is needed hopefully not

 

[HarleyGuy]

lev mentioned perhaps phsylium after my omad aswell

Hell yes go for it! OMAD works best with as much pre and pro biotics as is tolerable. You're on lower cals than I was at my peak of OMAD and 2MAD but with your hunger symptoms you can seal the deal with some psyllium post meal as well.

 

[SPOONMAN366]

Hell yes go for it! OMAD works best with as much pre and pro biotics as is tolerable. You're on lower cals than I was at my peak of OMAD and 2MAD but with your hunger symptoms you can seal the deal with some psyllium post meal as well.

Thanks bro
So il keep the 20g pre omad
And perhaps 10g post meal to seal the deal?
30g total
I wouldn't want to go any higher than that to be honest

 

[HarleyGuy]

Thanks bro
So il keep the 20g pre omad
And perhaps 10g post meal to seal the deal?
30g total
I wouldn't want to go any higher than that to be honest

That's plenty yes. Report back here after next OMAD.

 

[SPOONMAN366]

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



Seated delt raises Dumbells*
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

 

[waggat]

Good morning evo

Day 6/7
Hometime rnr

Weigh in
-79.4
☆lowest weight yet☆

Timeline
-13 days

Last nights omad

Calories
-2000
Posted last night

Sleep
6 Hrs

●Today's workout LEGS●

Stretching prior
-15 mins usual routine


Lying leg curl
1 x 10 reps 12.5kg
1 x 10 reps 20kg
1 x 10 reps 30kg
1 x 10 reps 40kg
1 x 10 reps 50kg

Leg press
2 x 10 reps 40kg
2 x 10 reps 80kg


Hack squats
2 x 10 reps 00kg
2 x 10 reps 40kg
2 x 10 reps 80kg
2 x 15 reps 60kg
1 x 20 reps 40kg


Seated Calf raise smith
1 x 20 reps 40kg
1 x 20 reps 60kg
2 x 10 reps 90kg
1 x 20 reps 60kg
1 x 20 reps 40kg

Abs
-usual 27 minute session

Cardio
-12 / 5 / 30

Workout Summary
-with the back a bit tight still i made sure of plenty of stretching pre workout
-going through all movements and exercises this morning without being to concerned about weight just the clean reps of control getting everything moving around.
-im at the stage where im not gunna let all this hard work come undone by chasing a decent set
-workouts will be smarter not harder


Todays plan
-chiropractic adjustment again today the usual pre work routine
-some day naps where possible

Attached
-thought id get some photos with the new weight low
-forgive the amateur posing,leg day no pump
-will try get some decent ones tomorrow during chest n bis


Thanks gentlemen

Much love evo

Looking really good here mate. That twisting side pose is

Good morning evo
MORNING GENTS
WEVE MADE IT TO WORK



FIFO edition
Day 2/7

Timeline
-10 days out

Pre omad protocol
-20g phsylium husk
-10 capfulls of acv(5 tablespoons)


Omad last night
2 x steaks
1 x can tuna
2 x pork rinds
1 x droewors sausages

Calories
-2000 cals ️

Macros
-protein 250
-fat 100

Post omad protocol
-10 g phsylium husk
-pepsi max
-sleep support mix

Sleep
5 hrs

Today's workout



Shoulders




Seated shoulder press smith*
-weight not including bar-

1 x 10 reps 40kg
1 x 10 reps 60kg
1 x 10 reps 80kg

Military OHP *
1 x 10 reps 20kg bar
1 x 10 reps 30kg
1 x 10 reps 35kg
1 x 10 reps 40kg
1 x 10 reps 50kg
1 x 08 reps 55kg


Side raise Cable*
1 x 10 reps 5kg
1 x 10 reps 7.5kg

Cable crossover shoulders*
1 x 15 reps 5kg
1 x 16 reps 7.5kg
1 x 10 reps 10kg



Seated delt raises Dumbells*
3 x 10 reps 12.5kg
Superset 10 x 10 kg steering wheel
10 x 10 kg plate raises

Pec deck reverse flys*
1 x 15 reps 27.5kg
1 x 15 reps 35kg
1 x 15 reps 42.5kg
1 x 10 reps 50kg

Tricep Dumbells behind head
1 x 10 reps 20kg
1 x 10 reps 22.5kg
1 x 10 reps 25kg
1 x 10 reps 27kg
1 x 10 reps 30kg

Abs
-usual 27 minute session
Multiple exercises with additional weights on certain movements

Cardio
12/5/30

Wokout summary
winning the battle,keeping my foot on the gas,home straight baby
BIG BUX


Pre and post omod protocol summary
-this is the one
-this will help me bring this home
-hunger post omad no longer an issue




Thanks evo family
Have a great day
See you tomorrow

Nice workout mate. Not sure if you ever mentioned it but how long do you rest between sets? Can imagine a serious burn with some of those exercises and the set/rep combos.

Good to see the new protocol is working to control hunger.

 

[SPOONMAN366]

Looking really good here mate. That twisting side pose is

Nice workout mate. Not sure if you ever mentioned it but how long do you rest between sets? Can imagine a serious burn with some of those exercises and the set/rep combos.

Good to see the new protocol is working to control hunger.

I usually aim for 45 seconds to 1min
Between sets,especially if training at work as im chasing the clock as soon as I wake

It is a serious burn bro but this last year ive been teaching myself to adapt to this style of training as it works best for me

The new protocol seems to be going well bro,big thanks to Harley guy and lev for pointing me in the right direction with the phsylium husk and apple cider vinegar

Looking forward to the final form results in 10 days,be nice n lean ready to slay thailand