Approved Log Pre-Cycle Training Nutrition Journal

[G8MARC]

Hi, this is the first time im writing a log so going to include as much information as possible. My MAIN goal is to lose weight, until around 85~ and be lean shredded. I have already lost 6 kg’s



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• 2 eggs
• 1 slices wholemeal toast
• Oats 50 g (~1/2 cup dry)

After Breakfast

• Greek yoghurt 150 g
• 8 frozen blueberries / 15g of nuts

Fruit

• Pineapple 100g
• Peach 150g

Lunch

• Chicken breast 200g (raw)
• Jasmine rice 125g cooked
• Veggies 200 g

Dinner

• Extra lean beef 200g
• Rice 125g cooked
• Veggies 200g

training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



I try do 10-15 minute after gym but thats sometimes



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



cycle history:

none, I want to learn what to take and how much.



planned cycle: (heard online its good, correct me completely if its bad)

3mg reta weekly

3iu hgh daily

200mg test weekly



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

 

[s.gentz]

planned cycle: (heard online its good, correct me completely if its bad)

3mg reta weekly

3iu hgh daily

200mg test weekly

@G82Marco welcome to Evo Bro!!

So starting doses of retatrutide is 1mg and you can jump up 1/2mg every 4 weeks if you need to or just stay where you are until you feel you need to raise your dose. More is not better. If you start at anything higher you will feel like shit and your digestion will come to a halt.
GH at 1-2iu taken morning fasted and/or pre cardio if you can get cardio in first thing.
Test(steroids) is for building muscle. You would not gear for your first cycle trying to cut.

Get a log going so we can see where you are at now and help you make the most out of this cut. Once you are ready to grow we can help with a AAS cycle.


@LevButlerov

 

[G8MARC]

@s.gentz Hey bro thanks for the advice

Just a question about the testosterone

my testosterone is actually quite low, last test was 11.9 so I thought id take it for two reasons

1. To get my test levels to normal-high levels for better quality of life

2. To maintain muscle or even build muscle while I cut.

 

[s.gentz]

@s.gentz Hey bro thanks for the advice

Just a question about the testosterone

my testosterone is actually quite low, last test was 11.9 so I thought id take it for two reasons

1. To get my test levels to normal-high levels for better quality of life

2. To maintain muscle or even build muscle while I cut.

You would need to post ranges of your bloods. 11.9 means nothing as lab ranges are different
1-There are many factors that can lower test. High BF and weight training can both effect test levels.
2-Again, for a first cycle you would not use test to cut. You only have to worry about losing muscle if you are very lean or in a huge caloric deficit which is not recommended or sustainable. You will also not gain muscle in caloric deficit. You need to be in caloric surplus to gain muscle.

My advice would be to get consistent in the gym and with diet/cardio while you work on dropping bodyfat. Once you are in a good place and have built good habits then think about using gear. Right now is not the time to use anything unless you want to try a GLP drug.
Can you post pics of your current physique?

 

[G8MARC]

@s.gentz

here are some pretty new physique posts, so right now you just recommend reta and hgh for cutting?

 

[s.gentz]

@s.gentz

here are some pretty new physique posts, so right now you just recommend reta and hgh for cutting?

Yeah no need for test. It will cause more issues with higher bodyfat.
I would start with 1mg/wk retatrutide and 2iu/day gh taken fasted in the AM. AM fasted cardio is also great for fat loss.
Get a log going asap. You can check out any of my logs in my signature and are welcome to use the format as a template.
Start a new thread with the work "log" in the title and we will take care of the rest.
Log daily training/diet/cardio.
The Evo family will give you all the help and support you need to make sure you succeed.

 

[G8MARC]

@s.gentz sounds good man, you want me to log DAILY? in the same post or make a new log everyday

 

[s.gentz]

@s.gentz sounds good man, you want me to log DAILY? in the same post or make a new log everyday

You would start a new thread with Log in the title and just keep updating that thread daily. That way all of you info/progress are in one area.


@LevButlerov

 

[LevButlerov]

Hi, this is the first time im writing a log so going to include as much information as possible. My MAIN goal is to lose weight, until around 85~ and be lean shredded. I have already lost 6 kg’s



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• 2 eggs
• 1 slices wholemeal toast
• Oats 50 g (~1/2 cup dry)

After Breakfast

• Greek yoghurt 150 g
• 8 frozen blueberries / 15g of nuts

Fruit

• Pineapple 100g
• Peach 150g

Lunch

• Chicken breast 200g (raw)
• Jasmine rice 125g cooked
• Veggies 200 g

Dinner

• Extra lean beef 200g
• Rice 125g cooked
• Veggies 200g

training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



I try do 10-15 minute after gym but thats sometimes



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



cycle history:

none, I want to learn what to take and how much.



planned cycle: (heard online its good, correct me completely if its bad)

3mg reta weekly

3iu hgh daily

200mg test weekly



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

welcome now fully to the EVO family thank you for sharing! you have a base we can work with here.

this will be your journal for now and we dont need a new thread, its approved.

Start with this cycle, 1 mg retatrutide/week and add 2 IUs of HGH before bed, use nothing else at this point. Not test.

BUT before you do, we need to get full blood work done, metabolic panel and test/e2/free test/shbg etc
read this
https://www.evolutionary.org/forums...what-labs-to-test-on-steroids-and-trt.107781/

Further as we prep this, you need to get myfitnesspal or another app and start tracking food and track training detailed and share please day to day
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
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
Are you taking high doses Vitamin C?
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

@s.gentz

here are some pretty new physique posts, so right now you just recommend reta and hgh for cutting?

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

 

[G8MARC]

@LevButlerov

Do I test for every single test listed in that link? and how do I go about doing it, I have to see a GP and ask him to write me a bloodtest script?

I downloaded myfitness pal, I already track diet, training and cardio so I will just convert everything to it.

 

[Yuri]

Welcome, good to see you starting your journey!

Diet and training, and consistency with this will pay the biggest dividends right now bro. As simple as it sounds, but you’ll be able to reap so much progress at the start before needing to leverage gear.

Reta will help with calorie defect at some point I’m sure

 

[LevButlerov]

@LevButlerov

Do I test for every single test listed in that link? and how do I go about doing it, I have to see a GP and ask him to write me a bloodtest script?

I downloaded myfitness pal, I already track diet, training and cardio so I will just convert everything to it.

@LevButlerov

Do I test for every single test listed in that link? and how do I go about doing it, I have to see a GP and ask him to write me a bloodtest script?

If you can please do test for all but basically the hormonal markers like test/e2 that range is #1 for you, you'll need to do them private i doubt a doc will prescribe @G888MAA

I downloaded myfitness pal, I already track diet, training and cardio so I will just convert everything to it.

awesome lets do it

 

[stevesmi]

@s.gentz

here are some pretty new physique posts, so right now you just recommend reta and hgh for cutting?

@G888MAA Retatrutide is a great option, but you must eat correctly on it. I see too many people just take it and they get nowhere. Trust me, I know pharmacists, and they say that people are taking these GLP-1s and they stay fat. So it's very important that your diet is tracked and you update us on that.

 

[Allupfromhere]

@LevButlerov

Do I test for every single test listed in that link? and how do I go about doing it, I have to see a GP and ask him to write me a bloodtest script?

I downloaded myfitness pal, I already track diet, training and cardio so I will just convert everything to it.

https://imedical.com.au/order/blood...te-blood-tests/blood-testing-for-bodybuilders

Hey brother this will test everything you need and is confidential. Just print off your referral after payment is made and go into any participating pathology center noted on there website.

 

[Pigsy]

I use imedical, like mentioned above

 

[Dreamer]

Hi, this is the first time im writing a log so going to include as much information as possible. My MAIN goal is to lose weight, until around 85~ and be lean shredded. I have already lost 6 kg’s



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• 2 eggs
• 1 slices wholemeal toast
• Oats 50 g (~1/2 cup dry)

After Breakfast

• Greek yoghurt 150 g
• 8 frozen blueberries / 15g of nuts

Fruit

• Pineapple 100g
• Peach 150g

Lunch

• Chicken breast 200g (raw)
• Jasmine rice 125g cooked
• Veggies 200 g

Dinner

• Extra lean beef 200g
• Rice 125g cooked
• Veggies 200g

training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



I try do 10-15 minute after gym but thats sometimes



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



cycle history:

none, I want to learn what to take and how much.



planned cycle: (heard online its good, correct me completely if its bad)

3mg reta weekly

3iu hgh daily

200mg test weekly



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

Food looks solid, training would like some more detail on what is in those days but PPL is great.

I think get the BF percentage down a bit which with Reta and GH and your plan wont take long and then look at adding test.

Welcome to Evo fam

 

[ceo]

@s.gentz

here are some pretty new physique posts, so right now you just recommend reta and hgh for cutting?

Bros, I think you got the potential to have some great results. I would focus on cutting. Definitely get the body fat down. It's going to make everything easier as you go. @G888MAA

 

[Ulter]

@s.gentz

here are some pretty new physique posts, so right now you just recommend reta and hgh for cutting?

I mean, if your testosterone levels are low, you might want to consider TRT, but it's really an important decision you need to think about. At the very least, @G888MAA definitely get the body fat down, it starts with diet.

 

[BeMe]

Hi, this is the first time im writing a log so going to include as much information as possible. My MAIN goal is to lose weight, until around 85~ and be lean shredded. I have already lost 6 kg’s



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• 2 eggs
• 1 slices wholemeal toast
• Oats 50 g (~1/2 cup dry)

After Breakfast

• Greek yoghurt 150 g
• 8 frozen blueberries / 15g of nuts

Fruit

• Pineapple 100g
• Peach 150g

Lunch

• Chicken breast 200g (raw)
• Jasmine rice 125g cooked
• Veggies 200 g

Dinner

• Extra lean beef 200g
• Rice 125g cooked
• Veggies 200g

training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



I try do 10-15 minute after gym but thats sometimes



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



cycle history:

none, I want to learn what to take and how much.



planned cycle: (heard online its good, correct me completely if its bad)

3mg reta weekly

3iu hgh daily

200mg test weekly



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

Hey bro welcome to the family! Nice start to the log. The main thing is going to be staying consistent with everything. Make sure you set goals, and training schedules, and stick to them no matter what. That's how you'll see but improvement.

Have you tried morning fasted cardio? A lot of guys here do that to really get shredded.

 

[2Thick]

Hi, this is the first time im writing a log so going to include as much information as possible. My MAIN goal is to lose weight, until around 85~ and be lean shredded. I have already lost 6 kg’s



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• 2 eggs
• 1 slices wholemeal toast
• Oats 50 g (~1/2 cup dry)

After Breakfast

• Greek yoghurt 150 g
• 8 frozen blueberries / 15g of nuts

Fruit

• Pineapple 100g
• Peach 150g

Lunch

• Chicken breast 200g (raw)
• Jasmine rice 125g cooked
• Veggies 200 g

Dinner

• Extra lean beef 200g
• Rice 125g cooked
• Veggies 200g

training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



I try do 10-15 minute after gym but thats sometimes



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



cycle history:

none, I want to learn what to take and how much.



planned cycle: (heard online its good, correct me completely if its bad)

3mg reta weekly

3iu hgh daily

200mg test weekly



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

Retatrutide and HGH are a good mix. I've seen a lot of success when it comes to cutting on those two compounds together, so you'll get great results. @G888MAA

 

[ROIDDERS]

@s.gentz sounds good man, you want me to log DAILY? in the same post or make a new log everyday

@G888MAA Better. This way we can help you along the way. Specifically posting your diet is going to be important, and being open to suggestions.

 

[G8MARC]

https://imedical.com.au/order/blood...te-blood-tests/blood-testing-for-bodybuilders

Hey brother this will test everything you need and is confidential. Just print off your referral after payment is made and go into any participating pathology center noted on there website.

Hey bro, I don’t need any of the extra tests? just the default ones for $172

 

[G8MARC]

Hey bro welcome to the family! Nice start to the log. The main thing is going to be staying consistent with everything. Make sure you set goals, and training schedules, and stick to them no matter what. That's how you'll see but improvement.

Have you tried morning fasted cardio? A lot of guys here do that to really get shredded.

I do my cardio, after my strength training.

On gym days:
Two to three of the five gym days
10–20 minutes of cardio after your weight training.

On rest days:
On one rest day, go for a 30–45 minute easy walk.
On the other rest day, take a full rest with no cardio at all.

 

[waggat]

Hi, this is the first time im writing a log so going to include as much information as possible. My MAIN goal is to lose weight, until around 85~ and be lean shredded. I have already lost 6 kg’s



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• 2 eggs
• 1 slices wholemeal toast
• Oats 50 g (~1/2 cup dry)

After Breakfast

• Greek yoghurt 150 g
• 8 frozen blueberries / 15g of nuts

Fruit

• Pineapple 100g
• Peach 150g

Lunch

• Chicken breast 200g (raw)
• Jasmine rice 125g cooked
• Veggies 200 g

Dinner

• Extra lean beef 200g
• Rice 125g cooked
• Veggies 200g

training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



I try do 10-15 minute after gym but thats sometimes



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



cycle history:

none, I want to learn what to take and how much.



planned cycle: (heard online its good, correct me completely if its bad)

3mg reta weekly

3iu hgh daily

200mg test weekly



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

Hey mate, welcome to Evo. Nice start to your log. Good layout and information provided.

Agree with what the others have said with just starting with Reta and HGH.

Cardio (or just getting steps in) will be a big help if you can find the time.

Look forward to seeing your progress.

 

[Allupfromhere]

Hey bro, I don’t need any of the extra tests? just the default ones for $172

Nah brother that bb3 tests will cover everything for now bro

 

[Mobster]

1. Forget the 200mg test at age 24
2. Why do you need an after breakfast meal?

 

[G8MARC]

1. Forget the 200mg test at age 24
2. Why do you need an after breakfast meal?

The after breakfast is purely just greek yoghurt and fruit to help meat calories and nutrients

 

[Mobster]

The after breakfast is purely just greek yoghurt and fruit to help meat calories and nutrients

So include it with the breakfast.

 

[G8MARC]

So include it with the breakfast.

will do, cheers mate

 

[G8MARC]

My upcoming cycle



Thanks to @Nasser1997o2 for the guidance and coaching and @RRRaus for the reta



upcoming cycle:

1mg reta weekly



(hgh was deemed not worth it for the price to performance, reta will be doing 90% of the heavy lifting when it comes to weight loss)



(testosterone is planned when goal weight is achieved)



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• Eggs: Omelette

• 1 Toast with butter spread, not a lot



Lunch

• Greek yoghurt: 1 palm

• Honey: 1 tsp

• Fruit: 1 fist

• 1 steak

• Rice: 1.5 fists

• Veggies: 1.5 fists



Dinner

• Chicken Breast: 3x

• Rice: 1.5 fists

• Veggies: 1.5 fists



Whey Protein Isolate 300ml skim milk, one banana



training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



15 minute after gym 2-3 gym days



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

 

[Nasser1997o2]

My upcoming cycle



Thanks to @Nasser1997o2 for the guidance and coaching and @RRRaus for the reta



upcoming cycle:

1mg reta weekly



(hgh was deemed not worth it for the price to performance, reta will be doing 90% of the heavy lifting when it comes to weight loss)



(testosterone is planned when goal weight is achieved)



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• Eggs: Omelette

• 1 Toast with butter spread, not a lot



Lunch

• Greek yoghurt: 1 palm

• Honey: 1 tsp

• Fruit: 1 fist

• 1 steak

• Rice: 1.5 fists

• Veggies: 1.5 fists



Dinner

• Chicken Breast: 3x

• Rice: 1.5 fists

• Veggies: 1.5 fists



Whey Protein Isolate 300ml skim milk, one banana



training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



15 minute after gym 2-3 gym days



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

Nice work bro.

Bros help bros. Any of us here will do our best to help.

 

[LevButlerov]

My upcoming cycle



Thanks to @Nasser1997o2 for the guidance and coaching and @RRRaus for the reta



upcoming cycle:

1mg reta weekly



(hgh was deemed not worth it for the price to performance, reta will be doing 90% of the heavy lifting when it comes to weight loss)



(testosterone is planned when goal weight is achieved)



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• Eggs: Omelette

• 1 Toast with butter spread, not a lot



Lunch

• Greek yoghurt: 1 palm

• Honey: 1 tsp

• Fruit: 1 fist

• 1 steak

• Rice: 1.5 fists

• Veggies: 1.5 fists



Dinner

• Chicken Breast: 3x

• Rice: 1.5 fists

• Veggies: 1.5 fists



Whey Protein Isolate 300ml skim milk, one banana



training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



15 minute after gym 2-3 gym days



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

good start now lets dial in the actual details macros and training volume
and pre workout you dont need orange juice , just workout without it
breakfast you need oatmeal not toast
dinner drop the rice

 

[G8MARC]

good start now lets dial in the actual details macros and training volume
and pre workout you dont need orange juice , just workout without it
breakfast you need oatmeal not toast
dinner drop the rice

noted.

I will post todays training volume, and the orange juice isn’t for pre workout its just for masking the sour taste of the acetyl-L cartinine.

No more rice with dinner, and breakfast, replace toast with oatmeal

 

[G8MARC]

todays workout

 

[LevButlerov]

noted.

I will post todays training volume, and the orange juice isn’t for pre workout its just for masking the sour taste of the acetyl-L cartinine.

No more rice with dinner, and breakfast, replace toast with oatmeal

sounds good update us as you go
food changes are crucial now @G888MAA

 

[LevButlerov]

todays workout

all your training should be in 20-25 rep range going forward

 

[G8MARC]

all your training should be in 20-25 rep range going forward

Thank you will update to 20-25 reps for PPL

 

[LevButlerov]

Thank you will update to 20-25 reps for PPL

perfect

 

[R.AP]

Hi, this is the first time im writing a log so going to include as much information as possible. My MAIN goal is to lose weight, until around 85~ and be lean shredded. I have already lost 6 kg’s



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• 2 eggs
• 1 slices wholemeal toast
• Oats 50 g (~1/2 cup dry)

After Breakfast

• Greek yoghurt 150 g
• 8 frozen blueberries / 15g of nuts

Fruit

• Pineapple 100g
• Peach 150g

Lunch

• Chicken breast 200g (raw)
• Jasmine rice 125g cooked
• Veggies 200 g

Dinner

• Extra lean beef 200g
• Rice 125g cooked
• Veggies 200g

training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



I try do 10-15 minute after gym but thats sometimes



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



cycle history:

none, I want to learn what to take and how much.



planned cycle: (heard online its good, correct me completely if its bad)

3mg reta weekly

3iu hgh daily

200mg test weekly



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

Hey brother welcome to the forums, and to your new lifestyle! Planned cycle is appropriate for a first-time cycle. You're in such a fantastic position to really capitalize on training stimulus and nutrition if you're only new to the gym.

Would love to see some training footage so I can help optimize it. Add me on Telegram (user below) and send me some videos!

Nutrition actually looks pretty decent. What sort of veggies you eating? And how is your sleep quality?

 

[G8MARC]

Hey brother welcome to the forums, and to your new lifestyle! Planned cycle is appropriate for a first-time cycle. You're in such a fantastic position to really capitalize on training stimulus and nutrition if you're only new to the gym.

Would love to see some training footage so I can help optimize it. Add me on Telegram (user below) and send me some videos!

Nutrition actually looks pretty decent. What sort of veggies you eating? And how is your sleep quality?

I eat every vegetable, is there any I should be avoiding? maybe potato?

sleep quality is meh, but thats not really my choice, I do fifo, and fitting gym after work and dinner etc I sleep for 6-8 hours on average

 

[ballin2504]

Hi, this is the first time im writing a log so going to include as much information as possible. My MAIN goal is to lose weight, until around 85~ and be lean shredded. I have already lost 6 kg’s



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• 2 eggs
• 1 slices wholemeal toast
• Oats 50 g (~1/2 cup dry)

After Breakfast

• Greek yoghurt 150 g
• 8 frozen blueberries / 15g of nuts

Fruit

• Pineapple 100g
• Peach 150g

Lunch

• Chicken breast 200g (raw)
• Jasmine rice 125g cooked
• Veggies 200 g

Dinner

• Extra lean beef 200g
• Rice 125g cooked
• Veggies 200g

training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



I try do 10-15 minute after gym but thats sometimes



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



cycle history:

none, I want to learn what to take and how much.



planned cycle: (heard online its good, correct me completely if its bad)

3mg reta weekly

3iu hgh daily

200mg test weekly



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

@g888ma really nice start to the log. Glad to have you here on Evo.

 

[RoySimpson]

Hi, this is the first time im writing a log so going to include as much information as possible. My MAIN goal is to lose weight, until around 85~ and be lean shredded. I have already lost 6 kg’s



height: 181 cms

age: 24 years old

weight currently: 106kg

bmi: 32.4



diet:

protein + carbs, 2400 calories a day MAX deficit.



Breakfast

• 2 eggs
• 1 slices wholemeal toast
• Oats 50 g (~1/2 cup dry)

After Breakfast

• Greek yoghurt 150 g
• 8 frozen blueberries / 15g of nuts

Fruit

• Pineapple 100g
• Peach 150g

Lunch

• Chicken breast 200g (raw)
• Jasmine rice 125g cooked
• Veggies 200 g

Dinner

• Extra lean beef 200g
• Rice 125g cooked
• Veggies 200g

training:



5/7 days a week 1~ hour a day



30 minute cardio on rest days



I try do 10-15 minute after gym but thats sometimes



two months at the gym, before that very inactive physically due to work for 4 years



push day

pull day

leg day



rotation^



sleep:

7-9+ hours a day, I do fifo as a job



cycle history:

none, I want to learn what to take and how much.



planned cycle: (heard online its good, correct me completely if its bad)

3mg reta weekly

3iu hgh daily

200mg test weekly



Supplements:



Morning with food

Vitamin D

Fish Oil

Zinc



Pre Workout - 100ml orange juice

Acetyl L



After workout - 300ml skim milk

Creatine

Whey protein

Glutamine



Before bed

Magnesium Glycinate

@G888MAA Solid log will be following along! Welcome to Evo!

 

[G8MARC]

Hey, guys, been sticking to my routine and seeing a positive difference in physique and weight, please let me know your thoughts

current cycle:

1mg reta weekly

height: 181 cms
age: 24 years old
weight currently: 104.3 (previous 106)

diet:

protein + carbs, 2400 calories a day MAX deficit.


Breakfast

• Eggs: Omelette

• High Protein Porridge


Lunch

• Greek yoghurt: 1 palm

• Honey: 1 tsp

• Fruit: 1 fist

• 1 steak

• Rice: 1.5 fists

• Veggies: 1.5 fists



Dinner

• Chicken Breast: 3x

• Veggies: 1.5 fists



training:

5/7 days a week 1~ hour a day

30 minute cardio on 1/2 rest days

15 minute cardio after gym everyday except leg days

push day
pull day
leg day

rotation^

Sleep:

7-9+ hours a day, I do fifo as a job

Supplements:

Vitamin D

Fish Oil

Zinc

Pre Workout

Acetyl L

Creatine

Glutamine

Magnesium Glycinate

 

[LevButlerov]

Hey, guys, been sticking to my routine and seeing a positive difference in physique and weight, please let me know your thoughts

current cycle:

1mg reta weekly

height: 181 cms
age: 24 years old
weight currently: 104.3 (previous 106)

diet:

protein + carbs, 2400 calories a day MAX deficit.


Breakfast

• Eggs: Omelette

• High Protein Porridge


Lunch

• Greek yoghurt: 1 palm

• Honey: 1 tsp

• Fruit: 1 fist

• 1 steak

• Rice: 1.5 fists

• Veggies: 1.5 fists



Dinner

• Chicken Breast: 3x

• Veggies: 1.5 fists



training:

5/7 days a week 1~ hour a day

30 minute cardio on 1/2 rest days

15 minute cardio after gym everyday except leg days

push day
pull day
leg day

rotation^

Sleep:

7-9+ hours a day, I do fifo as a job

Supplements:

Vitamin D

Fish Oil

Zinc

Pre Workout

Acetyl L

Creatine

Glutamine

Magnesium Glycinate

welcome back to the EVO family @G888MAA do you have full macros on your food? and how much of supps you taking?

 

[G8MARC]

welcome back to the EVO family @G888MAA do you have full macros on your food? and how much of supps you taking?

Hi,

Supplements 1 scoop of creatine, glutamine, acetyl-l, pre workout

and 1 tablet of fish oil, zinc, vitamin D, magnesium glycinate.

^ Per day

and macros no I don’t thats just my fifo meal plan, simple and easy to follow, averaging around 2200~ calories a day and a good amount of protein.

I need to recreate my at home meal plan

 

[LevButlerov]

Hi,

Supplements 1 scoop of creatine, glutamine, acetyl-l, pre workout

and 1 tablet of fish oil, zinc, vitamin D, magnesium glycinate.

^ Per day

and macros no I don’t thats just my fifo meal plan, simple and easy to follow, averaging around 2200~ calories a day and a good amount of protein.

I need to recreate my at home meal plan

add some digestive aids probiotics digestive enzymes psyllium husk daily even FIFO you can do it there easy @G888MAA
meals keep tracking them close as you can please