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LevButlerov
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it's perfect we are on right track
08/01/2026
Almost identical to yesterday but cookies instead of shapes lol.
Suppliments & Vices
No alcohol, no caffeine.
10g of creatine via monohydrate
Exercise
Steps 9237 (Part work, part phone call)
Push day, was fucking amazing, my changed routine is much better, killed my chest (wish my luck for tomorrow)
Flat bench press
Warmups 40kg 4 reps, 50kg 4 reps ish.
Set 1 60kg 8 reps
Set 2 60kg 8 reps
Note: felt great, need to work on bar path so might stay at 60kg for a while.
Seated Shoulder Press (Smith)
Set 1: 50kg 8 reps
Set 2: 50kg 8 reps
Note: felt off, might do seated barbell no smith next time. Shoulders didn't like the path especially when fatigued
Overhead Cable Tricep Extensions
Set 1 17.5kg 10 reps
Set 2 17.5kg 10 reps
Notes: Felt great, need to get better, might move this to the end of the workout, kinda fucked with my next exercise
Incline bench press
Set 1 40kg 10 reps
Set 2 40kg 10 reps
Note: Felt great, triceps were heavily limited, did a small warmup.
Single arm laterial raise cable
Set 1 7.5kg 9 reps
Set 2 7.5kg 9 reps
Notes: Felt amazing, really getting into this, cables hurt like hell compared to the dumbbells, much better, less ego (especially at 7.5kg lol)
Overall 10x happier with this routine, first push day was shit.
Weight
92.5kg, body is adjusting to having better food, weight loss is slower, but I'm attibuting part of that to eating food that takes longer to digest, and having less caffeine (diuretics on 640mg a day were high lol)
Sleep/Energy
Better than yesterday, but nothing to write home over. Life is stressful at the moment, but work was better, busier, which meant I wasn't tired at work.
General Notes
Super happy with today, felt great, workout was great, more steps, diet going strong.
Somewhat getting sick of the current meals, but will push through. Might look into a new low cal sauce, or maybe bring back tomato sauce in for the king of flavour. Interesting in different ways to cook chicken too, but ease is king at the moment.
| Lunch 1 (12pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Lunch 2 (3pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Dinner(8pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Tuna | 185g | 180cal | 39.25g | 1.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Fluids | Water | 2 Liters | - | - | - | - |
| Creatine | 10g | - | - | - | - | |
| 99% Sugar free juice sachet | 1 Sachet | 50cal | 0 | 0 | 10.5g | |
| Snacks | Cookies | 3 small ones | ~200 | ? | ? | ~20g |
| Total | 1791.5cal | 181.25g | 25g | 175.7g |
Almost identical to yesterday but cookies instead of shapes lol.
Suppliments & Vices
No alcohol, no caffeine.
10g of creatine via monohydrate
Exercise
Steps 9237 (Part work, part phone call)
Push day, was fucking amazing, my changed routine is much better, killed my chest (wish my luck for tomorrow)
Flat bench press
Warmups 40kg 4 reps, 50kg 4 reps ish.
Set 1 60kg 8 reps
Set 2 60kg 8 reps
Note: felt great, need to work on bar path so might stay at 60kg for a while.
Seated Shoulder Press (Smith)
Set 1: 50kg 8 reps
Set 2: 50kg 8 reps
Note: felt off, might do seated barbell no smith next time. Shoulders didn't like the path especially when fatigued
Overhead Cable Tricep Extensions
Set 1 17.5kg 10 reps
Set 2 17.5kg 10 reps
Notes: Felt great, need to get better, might move this to the end of the workout, kinda fucked with my next exercise
Incline bench press
Set 1 40kg 10 reps
Set 2 40kg 10 reps
Note: Felt great, triceps were heavily limited, did a small warmup.
Single arm laterial raise cable
Set 1 7.5kg 9 reps
Set 2 7.5kg 9 reps
Notes: Felt amazing, really getting into this, cables hurt like hell compared to the dumbbells, much better, less ego (especially at 7.5kg lol)
Overall 10x happier with this routine, first push day was shit.
Weight
92.5kg, body is adjusting to having better food, weight loss is slower, but I'm attibuting part of that to eating food that takes longer to digest, and having less caffeine (diuretics on 640mg a day were high lol)
Sleep/Energy
Better than yesterday, but nothing to write home over. Life is stressful at the moment, but work was better, busier, which meant I wasn't tired at work.
General Notes
Super happy with today, felt great, workout was great, more steps, diet going strong.
Somewhat getting sick of the current meals, but will push through. Might look into a new low cal sauce, or maybe bring back tomato sauce in for the king of flavour. Interesting in different ways to cook chicken too, but ease is king at the moment.
Last edited:
LevButlerov
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good even same as yesterday means you're on track
but your top protein carbs fats missing from chart but i know whats what you should go with no sodium ketchup it tastes good
and training is good but you need to go to 20 reps on all sets, drop weights and up reps
I'm very much a proponent of a lower rep, higher intensity routine, I've found my best results doing so. Will look into potentially changing my routine reps/sets when I'm leaner, but not at the momentgood even same as yesterday means you're on track
you should go with no sodium ketchup it tastes good
and training is good but you need to go to 20 reps on all sets, drop weights and up reps
LevButlerov
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You're doing weight loss, low reps make no sense, you're basing this on what? @west_nz
I'm telling you at your size, you need 20-25 reps to really cut up properly
How is rep count related to weightloss or "cutting up"? I run low volume high intensity to reduce the needed recovery while on lower cal
LevButlerov
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Rep count matters because higher reps keep the muscle under tension longer, burn more glycogen, and raise total energy output per session which directly helps fat loss on lower calories.
Low reps are neural and strength focused, they burn very little fuel and rely more on long recovery, which does not help getting lean! @west_nz
Usually, when cutting, higher reps let you maintain muscle while creating more metabolic stress without needing heavier loads that beat up joints and recovery.
Hmm right, I generally try to avoid looking at gym sessions as a way to expend fuel, but I might look at some higher rep warmups potentially.
I consider gym sessions to be purely muscle building/maintaining, and at least from more recent trends I'm seeing lower reps on a cut go well. Would rather increase cardio
LevButlerov
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You're doing it wrong, trust me. Go higher reps for 6 weeks you'll see @west_nz
Nice workout mate. I saw you mention new routine. Did you change to push, pull, legs? How many days per week do you plan to do weights?
I like your exercises. I would just move incline press to second exercise. Also, you could try db's for shoulder press if you didn't like the smith.
Previously was all over the place, but was generally a push + quads + calves, and a pull + glutes + hamstrings , 4 days a week before. Although I was inconsistent for a month especially, and 3+ months before that.
At the moment the goal is 4 days a week, Tuesday & Thursday after work, then saturday/sunday.
I did have db's for shoulder press before, but wanted to add more stability to the movements. I love a good military press but my lower back kills me. Will play around with stuff for a bit, might just be that I need to mess with the smith a bit more.
Definitely, I have some frozen mango at home. Currently the budget is super tight that I can barely fit in all the protein I need, just got another 3 months of my contract at work confirmed full time, so from the 25th should be able to open up options. (Snacks are all work provided).
10/01/2026
Literally identical meal food to the 7th, same water, same creatine, etc so just copied again.
Suppliments & Alcohol
No alcohol, no caffeine.
10g of creatine, dreadful tasting still.
Exercise
Steps 10,015. No gym today.
Weight
92.2kg, good progress, body is stabilizing after fixing my diet, close to the weight I was fully depleted last weekend, my guess is my bodyfat is lower than then given I actually have (good) food in my belly.
Sleep/Energy
Energy was much better, sleep too. Work was busy so had lots of energy (90% sure I have adhd, need to get that tested, too many things in my life have aligned, not sure I'd take the meds though).
General Notes
Got my work contract extended, will be getting my first fulltime paycheque on the 25th, and then have security for a few months after that, leaning towards them hiring me permanent hopefully. This should mean I can open up my diet to more options, better options, etc. Some variety would be nice (some 5% fat mince is calling me in my dreams lol).
| Lunch 1 (12pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Lunch 2 (3pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Dinner(8pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Tuna | 185g | 180cal | 39.25g | 1.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Fluids | Water | 2 Liters | - | - | - | - |
| Creatine | 10g | - | - | - | - | |
| 99% Sugar free juice sachet | 1 Sachet | 50cal | 0 | 0 | 10.5g | |
| Snacks | Shapes | 1 bag | 129.5cal | 2g | 5.8g | 15.5g |
| Total | 1721.5cal | 183.25g | 29.6g | 172.7g |
Literally identical meal food to the 7th, same water, same creatine, etc so just copied again.
Suppliments & Alcohol
No alcohol, no caffeine.
10g of creatine, dreadful tasting still.
Exercise
Steps 10,015. No gym today.
Weight
92.2kg, good progress, body is stabilizing after fixing my diet, close to the weight I was fully depleted last weekend, my guess is my bodyfat is lower than then given I actually have (good) food in my belly.
Sleep/Energy
Energy was much better, sleep too. Work was busy so had lots of energy (90% sure I have adhd, need to get that tested, too many things in my life have aligned, not sure I'd take the meds though).
General Notes
Got my work contract extended, will be getting my first fulltime paycheque on the 25th, and then have security for a few months after that, leaning towards them hiring me permanent hopefully. This should mean I can open up my diet to more options, better options, etc. Some variety would be nice (some 5% fat mince is calling me in my dreams lol).
Almost forgot to say, the pump from yesterday, and just generally how much leaner & full my muscles look, especially in my upper body is super motivating.
I store a shitton of weight in my stomach, but my upperbody leans out first by a lot. Even at my lowest weight of ~69kg, I still had fat around my stomach
I store a shitton of weight in my stomach, but my upperbody leans out first by a lot. Even at my lowest weight of ~69kg, I still had fat around my stomach
@west_nz this is yet another amazing workout right here. I'm blown away by the amount of volume that you're putting together. It's really solid and I like that you're keeping the weights under control.
Bros, I really looking forward to seeing this, the sleep and energy on point. And I like how you're doing the incline bench press as well. @west_nz
I like to mix it up depending on what mood I'm in. I never really believed in lower reps. I always believed in higher reps and high intensity overall. @west_nz but it's definitely good to mix things up.
@west_nz looking really good on this man. The incline bench press, overhead cable tricep extensions, and single-arm lateral raise cables are on point.
good work on this update. i like how you got your sleep/energy day over day improvement or no good. monitoring that can be a great red flag if something is wrong! @west_nz
100%, especially with how low calories I'm on, I need to really watch out for energy levels and strength.
So much better than last week's push day, my chest is loving it
Lower reps has really been coming in while frequency has been shown to be so good, only real way to increase frequency (with good recovery) is lower reps & volume
going from 2 rets to 4 sets per "major" muscle group (upper back, lats, side delts, chest) has been amazing. Means if I drop the ball on the first exercise I can fix it up quick.
Stability has really been the biggest improvement for keeping the weights under control.
good job!
LevButlerov
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You're steady on the diet perfect
and good to hear about the paycheck congratulations! @west_nz thats going to get even better when you start higher reps, EVO family love your way!
that's definitely a sound strategy. Let's see if it pays.
You'll definitely lose some strength but the energy thing is just not true.
that's great to hear for sure.
Bro im a little late back here but you have made some amazing changes already. Still bits and pieces thay could be fine tuned but your whole setup is significantly better then where it started. Well done brother keep up the killer work 
LevButlerov
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sleep and rest well
The better sleep made the morning so much better it's insane, imma keep this up.sleep and rest well
10/01/2026
Been craving mince and saw a cheap packet at the supermarket, I didn't realize how far I went over calories, the chips really put it over, but the cheese had a lot more fat than I had expected too. Definitely should've preplanned this instead of going into the supermarket hungry.
Just realized I forgot to account for finishing off the chicken with no rice. Jesus I ate wayy too much today, makes more sense of why I was so full, definitely let myself down tbh. Definitely could go without the chips, and probably could go without the cheese, would've saved 1400 calories, and still been 80% (okay maybe 70%) as good.
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine, smaller amount because it's easier to get through
Exercise
Steps 12062. No gym today.
Weight
92.7kg, bit higher than I expected, especially given this was before the meals. Strange.
Sleep/Energy
Was able to sleep in given it was a saturday, so energy was nice. Had a good chunk of energy for going to two flat viewings and walking up hill with my grocery haul.
General Notes
Got a flat confirmed, just need to sign the agreement and I'll be moving soon (25th ish, maybe later, depends). Definitely didn't realize how much I went over calories. Should've skipped the chips & cheese, or at least spread the food over a bit.
| Meal | Food | Food Weight | Calories | Protein | Fat | Carbs |
| Lunch | Chicken | 500g | 600cal | 112g | 13g | 0 |
| Greek yoghurt | 80g | 48 | 6.5 | 2.7 | 3.5 | |
| Sweet Chilli Sauce | 20g | 23 | 0 | 0 | 5.4 | |
| Dinner (Shopped late) | Beef Mince ~8% | 380g | 638 | 76 | 38 | 0 |
| Tasty Cheese | 100g | 447 | 23.3 | 37.4 | 0 | |
| Diced Tomatos | 400g | 130 | 3.2 | 1.2 | 22.8 | |
| Red Kidney Beans | 250g(400g can, 150g brine) | 262 | 19.8 | 1.2 | 32.6 | |
| Taco Spice Mix | 30g | 105 | 3 | 2.2 | 16 | |
| Corn Chips | 180g | 877.5 | 10.2 | 39 | 107.5 | |
| Fluids | Water | 1.5 liters | ||||
| Creatine | 5g | |||||
| Juice Sachet | 1 Sachet | 10cal | 0 | 0 | 10.5 | |
| Total for dinner | 2469 | 135.5 | 119 | 133.7 | ||
| Total for lunch | 671 | 118.5 | 15.7 | 8.9 | ||
| Total | 3140 | 254 | 134.7 | 142.6 |
Been craving mince and saw a cheap packet at the supermarket, I didn't realize how far I went over calories, the chips really put it over, but the cheese had a lot more fat than I had expected too. Definitely should've preplanned this instead of going into the supermarket hungry.
Just realized I forgot to account for finishing off the chicken with no rice. Jesus I ate wayy too much today, makes more sense of why I was so full, definitely let myself down tbh. Definitely could go without the chips, and probably could go without the cheese, would've saved 1400 calories, and still been 80% (okay maybe 70%) as good.
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine, smaller amount because it's easier to get through
Exercise
Steps 12062. No gym today.
Weight
92.7kg, bit higher than I expected, especially given this was before the meals. Strange.
Sleep/Energy
Was able to sleep in given it was a saturday, so energy was nice. Had a good chunk of energy for going to two flat viewings and walking up hill with my grocery haul.
General Notes
Got a flat confirmed, just need to sign the agreement and I'll be moving soon (25th ish, maybe later, depends). Definitely didn't realize how much I went over calories. Should've skipped the chips & cheese, or at least spread the food over a bit.
LevButlerov
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LevButlerov
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good you got some mince
but going over calories is fine the macros is what you need to watch @west_nz @BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
Never go shopping hungry brother, youll end up with a bunch of shit you didnt need
11/01/2026
A lot better than yesterday, although I should've cooked earlier in the day to be honest, messed up my next day's weight, especially after yesterday's overeating, then today's one large meal close to daily weigh ins in the morning.
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine, dreadful tasting still.
Exercise
Steps 13056.
Amazing pull day today. Decides to drop some weights to get more reps (especially lat pulldowns), I upped it too early when I got back into the gym, back down to 82.5kg (it jumps from 80kg to 90kg, with 2.5kg "bump up weight")
Lat pulldown
82.5kg 9 reps, 82.5kg 9 reps
Felt great with lower weights, better usage of my lats, better range too.
Bent-over rows
60kg 12 reps, 60kg 12 reps.
Felt amazing too, bit gassed as I hadn't eaten before the gym (7pm), but felt good.
Reverse grip pulldown
80kg 8 reps, 80kg 7 reps
Rows with wide grip (Lat pulldown handle)
70kg 12 reps, 70kg 9 reps
Preacher Curls
25kg 12 reps, 25kg 9 reps.
Felt great, upped weight a lot, guessing due to being slightly more practiced.
Weight
92.2kg, surprisingly low, although I feel like the scales are a bit off at the moment, had to move them on saturday, and (future man here) the weights have been off by 1kg based on moving the scales, so might need to look into a way to fix this. (futre man done)
Sleep/Energy
Good energy, good sleep, is a weekend though, although still happy. Might be due to large amount of food the last two days though, so not perfect.
General Notes
Need to eat earlier, need to avoid fasted gym sessions, weight on scales feels wrong, should be higher. Gym routine felt great for second time with this exercise. Considered skipping if I'm honest, but decided I should get off my ass even if the weather was shit.
| Big Dinner | Chicken | 500g | 600 | 112 | 13 | 0g |
| Rice | 150g | 549 | 10.5 | 1.2 | 120g | |
| Tuna | 185g | 180cal | 39.25g | 1.5g | 0g | |
| Sweet Chilli Sauce | 60g | 69 | 0 | 0 | 16.2g | |
| Greek Yoghurt | 200g | 120 | 16.4 | 3.8 | 5 | |
| Fluids | Water | 2 Liters | - | - | - | - |
| Creatine | 5g | - | - | - | - | |
| 99% Sugar free juice sachet | 1 Sachet | 50cal | 0 | 0 | 10.5g | |
| Total | 1518 | 178.15 | 18.5 | 151.7 |
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine, dreadful tasting still.
Exercise
Steps 13056.
Amazing pull day today. Decides to drop some weights to get more reps (especially lat pulldowns), I upped it too early when I got back into the gym, back down to 82.5kg (it jumps from 80kg to 90kg, with 2.5kg "bump up weight")
Lat pulldown
82.5kg 9 reps, 82.5kg 9 reps
Felt great with lower weights, better usage of my lats, better range too.
Bent-over rows
60kg 12 reps, 60kg 12 reps.
Felt amazing too, bit gassed as I hadn't eaten before the gym (7pm), but felt good.
Reverse grip pulldown
80kg 8 reps, 80kg 7 reps
Rows with wide grip (Lat pulldown handle)
70kg 12 reps, 70kg 9 reps
Preacher Curls
25kg 12 reps, 25kg 9 reps.
Felt great, upped weight a lot, guessing due to being slightly more practiced.
Weight
92.2kg, surprisingly low, although I feel like the scales are a bit off at the moment, had to move them on saturday, and (future man here) the weights have been off by 1kg based on moving the scales, so might need to look into a way to fix this. (futre man done)
Sleep/Energy
Good energy, good sleep, is a weekend though, although still happy. Might be due to large amount of food the last two days though, so not perfect.
General Notes
Need to eat earlier, need to avoid fasted gym sessions, weight on scales feels wrong, should be higher. Gym routine felt great for second time with this exercise. Considered skipping if I'm honest, but decided I should get off my ass even if the weather was shit.
12/01/2026
Identical to previous days, no snacks, probably due to overeating over the weekend and a late meal last night.
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine, easier to manage atm.
Exercise
Steps 7560. No gym today. Planning to hit gym on Tues, Wed, Thurs, then one of the weekend days (maybe both, probably not). I have found weekends will be annoying to manage for me, at least both days, so stacking after work sessions.
Weight
First was 93.7, then moved scale because it felt excessively high, then was at bloody 92.1, so decided to consider today a uncounted day.
Sleep/Energy
Slept earlier last night (10:30pm in bed, 11-11:30pm asleep), woke up before my 7:45 alarm, felt bloody amazing. Going to keep this up, past nights of being in bed at midnight isn't gonna work.
General Notes
Happy I'm back on a roll after the weekend, calories equalized, again. Weight was weird so not happy with that, steps could be higher. Started coding my own 'tracker' app to start producing these logs for me, and making tracking easier, with a copy-paste 'log' feature, will let people know in my logs when I'm using that.
| Lunch 1 (12pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Lunch 2 (3pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Dinner(8pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Tuna | 185g | 180cal | 39.25g | 1.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Fluids | Water | 2 Liters | - | - | - | - |
| Creatine | 10g | - | - | - | - | |
| 99% Sugar free juice sachet | 1 Sachet | 50cal | 0 | 0 | 10.5g | |
| Total | 1592 | 181.25g | 23.8g | 123.2g |
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine, easier to manage atm.
Exercise
Steps 7560. No gym today. Planning to hit gym on Tues, Wed, Thurs, then one of the weekend days (maybe both, probably not). I have found weekends will be annoying to manage for me, at least both days, so stacking after work sessions.
Weight
First was 93.7, then moved scale because it felt excessively high, then was at bloody 92.1, so decided to consider today a uncounted day.
Sleep/Energy
Slept earlier last night (10:30pm in bed, 11-11:30pm asleep), woke up before my 7:45 alarm, felt bloody amazing. Going to keep this up, past nights of being in bed at midnight isn't gonna work.
General Notes
Happy I'm back on a roll after the weekend, calories equalized, again. Weight was weird so not happy with that, steps could be higher. Started coding my own 'tracker' app to start producing these logs for me, and making tracking easier, with a copy-paste 'log' feature, will let people know in my logs when I'm using that.
100%, should've been checking better. 105g of carbs is insane, the fat from the cheese was insane too. Still prefer to not balloon calories to 1200-1500 more than my normal daily. Refeeds are fine if they are controlled, this definitely wasn't.good you got some mince
Lmfao ain't that true. Certainly a better 'binge' than my past. I used to come home with a packet of chocolate biscuits, block of chocolate, bag of chips, and 4 cans of caffeine and more. Happy comparatively, but not happy overall.Never go shopping hungry brother, youll end up with a bunch of shit you didnt need
Interesting note, my muscles have been looking a lot fuller (especially chest? didn't even work that out since thursday), biceps look good, finally managed to figure out how to do a one sided lat spread, can't wait till I've lost more of this fat so I can start looking even better.
Nice work brother good to see the step count up and much more conscience decisions being made. Step by step improvement is building 
LevButlerov
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sometimes you need some uncontrolled days too
Just realized my weight has probably increased a decent chunk purely from creatine getting saturated in my system and causing more water retention. When I get the chance I'm going to take a look over specifics over my logs to see if there's a noticeable trend.
Has felt like my weight loss has paused recently
Has felt like my weight loss has paused recently
LevButlerov
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creatine and water, thats why you need higher training volume @west_nz
Bro it's really been a pleasure getting caught up on your log. Your pics on 02Jan you already look like you're leaning out! You are obviously putting your heart and soul and feelings into this and I'm glad you're here!
Some things that jumped out at me:
Great work getting through the withdrawals and headaches and having zero caffeine now! This is a win!! It took me a while to get down to one in the morning.
Good. Don't. LOL
Dedication!
Congratulations! It shows just from when you started the log and comparing your Avatar pic.
Have you included planks in your workouts? Good for core and lower back
Tell yourself you love it and chug that shit down LOL
Totally agree with this @west_nz. With your goals you're looking for you need high reps and high expenditure especially with the minimal cardio.
And open up your willingness regarding training too (higher reps)
I'm dealing with this now, when you get to that point we know what to do with that. Hang in there brother you're cruising along really well!
Congratulations! Love hearing good news like this!
You love it and want more! @Allupfromhere get's me on this one. You crave it!
Honesty here is amazing. And it shows you're really trying and getting after it!
Higher reps and then... another set of high reps and then an AMRAP
Don't be hard on yourself mate. It's all a learning experience. Now you know that some foods a small amount can be a lot! Mince, tomato and kidney beans with some seasoning is legit. Just have to watch the cheese and corn chips.
That's a good pull workout. True what you say with dropping weight to improve form. This is particularly true for back stuff. Better contraction, slower reps etc.
With the creatine, can you add it to a protein shake?
Hell yeah I was thinking similar. I mentioned weight being stuck a bit, but I'm 90% sure that's water weight because I'm looking the best I've looked in 6+ months, probably even longer.
Honestly, the hardest thing was how fucking tasty caffeine is. The stimulant effects I barely noticed besides the withdrawals of headaches and such.
Yeah, I think if I ever add bread into my diet, I'll bake it myself so I can guarantee what's in it, and a new hobby.
Looking forward to being able to get a better pic uploads when I eventually move to the next log of hopping on a cycle.
I always considered non-loaded ab workouts a waste, I'd rather get on the ab crunch machine, cable crunches, or back extensions.
That's basically what I've done. 5g a day has made it easier.
Ended up doing 20 reps 2 sets with lower weights for my calves, so will carry that on, will see how it goes.
Above comment
It's rather likely when I get lean enough it's only stubborn stomach fat I'm dealing with, I'll be looking to go into a small bulk/surplus alongside a cycle. I just need to get low enough that it'll be a 2 month cut after a cycle not a 6-8 month cut.
Haha after the calves today (13/01/26 see log, will talk more), I might slowly be getting converted. I reduced weights to get higher reps (slightly) for a few machines already. If my recovery isn't terrible I'll keep it up. I'm more likely to stick to my current weights, then increase my upper limits to 20 reps, rather than reduce for most things.Higher reps and then... another set of high reps and then an AMRAP
Honestly, even though I'm typing being 'hard on myself', it's not a 'I hate myself because I fucked this up' but a 'I care a lot about this goal, and I want to do better'
I noticed with my second pull day of bent-over rows that it felt great. Also did this with my hip thrusts today (slower), and did strong.
I try to avoid high calories in drinks as much as I can, because I'm a hungry fucker. I also hated 3 of 3 protein powders I've had, so will avoid that. I did have it with milk a while ago (oat, and dairy), and it was decent, but that runs into 'price & fluid calories' problems again.
13/01/2026
I have managed to get my day to day diet set in stone, however work snacks are really killing me. I think I just need to decide I'm not eating snacks at work, maybe split my two 'lunch' meals into three? I can't exactly 'get rid of all the snacks' at work like I can at home.
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine.
Exercise
Steps 8082. Hit legs today. Bit different layout to the rest of my days, but that's because legs is less (not none) of a focus.
Hip Thrusts
160kg 13 reps, 180kg 11 reps
Note, my max for this was like 200kg, but I dropped down to 160kg for a while because I was previously working out with 3 'not overly motivated people' which was killing my workouts, and I didn't want to be loading 10 plates per set lol.
Hack Squat (my beloved)
80kg 12 reps, 80kg 8 reps
Note: Favourite quad workout, scared for 2 days from now because I'll feel it.
Seated Calf Raises
20kg 20 reps, 20kg 20 reps.
Note: Normally do calf raised on leg press, this felt great though. 20 reps was good fun, will continue this onwards. (Shout out Lev & Harley)
Lying Leg Curls
75kg 10 reps, 75kg 8 reps.
Overall great workout, interested to see recovery (I should start tracking that)
Recovery
Speaking of tracking recovery, it has begun.
Bicep connections on on both inner sides of my elbow are a bit sore, quite common after preachers IE on sunday.
Can really feel lats & rear delts, and somewhat upperback (~traps), but less so.
Bit worried about how my legs are gonna be over the next couple days.
Weight
Today was 92.4kg. Was 92.5kg on the 8th, so very littler weight loss, however creatine has increased water retention so accounting for that, I definitely look leaner.
Compared to the fucked up scale counts of yesterday, it's showing the trend continues. It's definitely clear that even with days with snacks, it's not actually making me increase weight, just reducing the weekly deficit. Still need to watch, and macros being better is ideal, but less 'worried'
Sleep/Energy
Sleep was great, slept a bit late too, but was up before my alarm, a good sign. Slightly later sleep tonight (11pm now, had someone over cough cough so that messed with things.)
General Notes
Overall happy with today. Had someone over, but still ate good, got my logs done, got decent walking, and still hit the gym. Snacks at work will need to become a focus over time, especially as I reduce my weight (and maintenance calories), but not necessarily unhappy with progress.
Started 20 reps with calf raises, felt really good, watching recovery as mentioned.
Also wanted to say that the feedback especially over the weekend and more recently has been awesome to see. Absolute legends here on evo
| Lunch 1 (12pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Lunch 2 (3pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Dinner(10pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Tuna | 185g | 180cal | 39.25g | 1.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Tomato Sauce | 30g | 25cal | 0.4 | 0 | 4.8 | |
| Fluids | Water | 2 Liters | - | - | - | - |
| Creatine | 10g | - | - | - | - | |
| 99% Sugar free juice sachet | 2 Sachet | 100cal | 0 | 0 | 21g | |
| Work Snacks | 'French King Cakes' | ~1/8 of recipe, took a random online recipe and approxed macros | 390cal | 6 | 27 | 26 |
| Total | 2057 | 187.65g | 50.8 | 198.5 |
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine.
Exercise
Steps 8082. Hit legs today. Bit different layout to the rest of my days, but that's because legs is less (not none) of a focus.
Hip Thrusts
160kg 13 reps, 180kg 11 reps
Note, my max for this was like 200kg, but I dropped down to 160kg for a while because I was previously working out with 3 'not overly motivated people' which was killing my workouts, and I didn't want to be loading 10 plates per set lol.
Hack Squat (my beloved)
80kg 12 reps, 80kg 8 reps
Note: Favourite quad workout, scared for 2 days from now because I'll feel it.
Seated Calf Raises
20kg 20 reps, 20kg 20 reps.
Note: Normally do calf raised on leg press, this felt great though. 20 reps was good fun, will continue this onwards. (Shout out Lev & Harley)
Lying Leg Curls
75kg 10 reps, 75kg 8 reps.
Overall great workout, interested to see recovery (I should start tracking that)
Recovery
Speaking of tracking recovery, it has begun.
Bicep connections on on both inner sides of my elbow are a bit sore, quite common after preachers IE on sunday.
Can really feel lats & rear delts, and somewhat upperback (~traps), but less so.
Bit worried about how my legs are gonna be over the next couple days.
Weight
Today was 92.4kg. Was 92.5kg on the 8th, so very littler weight loss, however creatine has increased water retention so accounting for that, I definitely look leaner.
Compared to the fucked up scale counts of yesterday, it's showing the trend continues. It's definitely clear that even with days with snacks, it's not actually making me increase weight, just reducing the weekly deficit. Still need to watch, and macros being better is ideal, but less 'worried'
Sleep/Energy
Sleep was great, slept a bit late too, but was up before my alarm, a good sign. Slightly later sleep tonight (11pm now, had someone over cough cough so that messed with things.)
General Notes
Overall happy with today. Had someone over, but still ate good, got my logs done, got decent walking, and still hit the gym. Snacks at work will need to become a focus over time, especially as I reduce my weight (and maintenance calories), but not necessarily unhappy with progress.
Started 20 reps with calf raises, felt really good, watching recovery as mentioned.
Also wanted to say that the feedback especially over the weekend and more recently has been awesome to see. Absolute legends here on evo
Solid workout brother!
Great! You deserve a new avatar pic to show you're hard work. Looking forward to your new log too
This is true and I agree abs should be loaded like any other muscle however planks really can get the core burn going for lower back and core, especially for me it starts around the 2-2:30 minute mark. If you hold it long enough you'll see how it really strengthens your lower back and core in a way that loaded ab isolation can't and it hits all sorts of areas we neglect.
You can up this to 10g hopefully, just mix with a non-sugar gatorade if you have to and slam it down. I take 20-30g and at those doses it becomes a good nootropic.
Good
Experiment with this with all exercises and you'll see, focus on time under tension, the eccentrics and the squeeze a the top of the concentric and you'll love it.
Nice to be sore on back, I rarely get that anymore ever
EVO support and love to you bro you've earned it!
I'll take a look at doing some planks at home when I get some spare time.
20-30g goddamn. I might look into an evening and night dose of 5g each time, It can't love 10g at once.
Surprisingly my calves feel fine this morning, quads I can feel though
We use our calves all day long so I find they need to be hit really hard with heavy weights. Surprise the shit out of them and tear them down, they'll get sore
Let's get you to 10g/day with 5&5. This will help and you're a big enough dude that 10g is a minimum for you. Be sure and use monohydrate which I think you are already.
LevButlerov
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good food day
@west_nz but you need to get those reps ups trust methats good lets get more losses as you go
@LevButlerov @HarleyGuy mid gym post, started my chest day with high reps focus, I'm afraid you might be right lol, the pump is insane, and I'm feeling it much more. Will report back more tonight.
LevButlerov
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14/01/2026
No snacks today at work, they had this banana bread which tempted me, but I'd rather save calories for the weekend if anything, similar to last week.
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine.
Exercise
Steps 14389 (Phone call & gym & work walking).
Hit Chest, Side delts & Triceps today, tried out slightly lower weight, ~20 reps aimed for.
Bench Press
50kg 20 reps, 50kg 12 reps.
Note: Was amazing, pump near instantly. Going to push this to 20 reps for both sets, then will decide at the time if I add another set, or increase weight.
Seated Dumbbell Shoulder Press
28kg 20 reps, 28kg 15 reps.
Note: Dropped down from 32kg (2x16), felt really good.
Incline Bench Press
30kg 18 reps, 30kg 9 reps
Note: I was dead for this, even after a longer rest (8+ minutes) waiting for the bench to open up.
Single-arm cable side delt raises.
5kg 10 reps, 5kg 8 reps.
Note: This was a struggle, was absolutely dead after the shoulder presses.
Overhead Tricep Extensions
12.5kg 18 reps, 12.5kg 9 reps.
Note: This felt shit tbh in a 'feels like I did no triceps', but I got a lot more volume on them from the rest of the workout (Bench presses with better form helped this)
Overall great workout, still feeling the triceps this evening which never happens for me.
Recovery
Noticing my Brachialis is quite sore today. Quads are killing me, everything else relatively fine.
From today I'm feeling my triceps being fatigued, but not sore (yet)
Weight
Today was 92.6kg. Not entirely sure why this is up from yesterday's 92.4kg. I need better scales at some point.
Actually, just checked, I ate later (10pm) instead of the normal 5-7pm I had been doing, so maybe that was it? Also been having another lot of water in the evenings so maybe that?
Sleep/Energy
Slept too late, felt meh in the morning, however good daily energy.
General Notes
Overall good day, no extra snacks, weight slightly up due to changed schedule for eating.
~20 max reps per set was good fun at the very least, got my closer to failure which was interesting, since I felt more confident with the weight. Volume is clearly sapping my later sets, but I end with triceps which get hit 3 times secondarily anyways so not a massive problem.
Did meal prep for the rest of the week, out of sweet chilli, probably going to look at tomato sauce instead, or maybe none? not sure yet.
| Lunch 1 (12pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Lunch 2 (3pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Dinner(10pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Tuna | 185g | 180cal | 39.25g | 1.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Tomato Sauce | 30g | 25cal | 0.4 | 0 | 4.8 | |
| Fluids | Water | 4 Liters | - | - | - | - |
| Creatine | 5g | - | - | - | - | |
| 99% Sugar free juice sachet | 2 Sachet | 100cal | 0 | 0 | 21g | |
| Total | 1667 | 181.65g | 23.8 | 172.5 |
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine.
Exercise
Steps 14389 (Phone call & gym & work walking).
Hit Chest, Side delts & Triceps today, tried out slightly lower weight, ~20 reps aimed for.
Bench Press
50kg 20 reps, 50kg 12 reps.
Note: Was amazing, pump near instantly. Going to push this to 20 reps for both sets, then will decide at the time if I add another set, or increase weight.
Seated Dumbbell Shoulder Press
28kg 20 reps, 28kg 15 reps.
Note: Dropped down from 32kg (2x16), felt really good.
Incline Bench Press
30kg 18 reps, 30kg 9 reps
Note: I was dead for this, even after a longer rest (8+ minutes) waiting for the bench to open up.
Single-arm cable side delt raises.
5kg 10 reps, 5kg 8 reps.
Note: This was a struggle, was absolutely dead after the shoulder presses.
Overhead Tricep Extensions
12.5kg 18 reps, 12.5kg 9 reps.
Note: This felt shit tbh in a 'feels like I did no triceps', but I got a lot more volume on them from the rest of the workout (Bench presses with better form helped this)
Overall great workout, still feeling the triceps this evening which never happens for me.
Recovery
Noticing my Brachialis is quite sore today. Quads are killing me, everything else relatively fine.
From today I'm feeling my triceps being fatigued, but not sore (yet)
Weight
Today was 92.6kg. Not entirely sure why this is up from yesterday's 92.4kg. I need better scales at some point.
Actually, just checked, I ate later (10pm) instead of the normal 5-7pm I had been doing, so maybe that was it? Also been having another lot of water in the evenings so maybe that?
Sleep/Energy
Slept too late, felt meh in the morning, however good daily energy.
General Notes
Overall good day, no extra snacks, weight slightly up due to changed schedule for eating.
~20 max reps per set was good fun at the very least, got my closer to failure which was interesting, since I felt more confident with the weight. Volume is clearly sapping my later sets, but I end with triceps which get hit 3 times secondarily anyways so not a massive problem.
Did meal prep for the rest of the week, out of sweet chilli, probably going to look at tomato sauce instead, or maybe none? not sure yet.
Thanks for letting us know brother! I'm not hooked on this approach as an older guy and realize it's more for bodybuilding whereas my old method was more strength maintenance. I now have mild DOMS almost all the time and it's a great feeling! Glad you've caught the bug. @LevButlerov has proved to be correct on this, took me a while to cave but I'm glad I did!
I love the high volume! Great that you tried it as mentioned you'll be nice and sore from it too.
Just take a look at the tomato sauce and make sure no added sugar.
Are you sore in those two spots because of DOMS? I'm hoping so if not let us know.
We can double this dose for you no problem.
Definitely true bro. Especially if your physique goal is weight loss! Try to save re-feeds for when gym performance or sleep take a hit. Consistency is key. Say yes to the binge once and you're more likely to say yet to it again!
For myself and for my clients I've found a good balance is to allow yourself one free, untracked meal each week. Small enough of a hit that it almost never affects long term results, but it's still something to look forward to each week. Makes the diet phase seem just that little bit less laborious, and offers an opportunity to enjoy yourself with friends and family.
@LevButlerov
LevButlerov
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The biggest thing I noticed was my form was significantly better purely because I could manipulate a lower weight easier, especially on incline bench.
It might have some, but it's a reduced sugar one, I'm happy with the calories for them.
Oh yeah definitely DOMS, I'd make a note if it wasn't. I'm not trying to get injured lol
Evening routines are the most difficult since my mornings are identical, but evenings different day to day. But i struggle to have 10g in one sitting in my mornings. Might really need to look into milk in the mornings for it.
Very true
Definitely going to look into this, as I can't be perfectly tracking on nights out, or dates etc. I need to build some variation in as well
Reduced sugar is best you’re good to go.
Try 5&5 A.M. and any other time of the day. You’ll benefit from 10g. Is it the texture in the water that bugs you?
I use Gatorade zero. I put 30g creatine, 15g psyllium and 20g collagen peptide powder all in a big cup, pour the Gatorade in and swirl then slam it all before it stops spinning.
it's texture and taste, makes me nauseous for a bit due to the texture.
I'd consider the gatorade zero when my budgets better, but I also find it ruins the taste of nice drinks like that lol
Good man
Honestly if it's that bad for you then 10g vs 5g won't cause you much more grief to just suck it up and down it. I think it might be a mental thing as much as texture. I do get the texture is different as is my psyllium/creatine/collagen mixture but if you can force 5g down I bet you can do it with 10g too all at once super quick.
I'd definitely look into using something other than water for sure or mix it with flavoured EAA's just to be able to get it down.
I did used to have a shitton of fizzy (0 cal), but stopped that a while back for caffeine, and now I have neither.
Might look to getting back into zero cal fizzy instead of the juice I currently have, easier to portion .
Also, EAA's?
EAA's = essential amino acids. They dissolve similar to creatine monohydrate but are more soluble and have a nice flavour. The trick is to swirl the shit out of it with a spoon and then slam it down before it stops spinning and then the EAA's will blend with the creatine to create a more consistent texture.
I know you can do 10g if you can do 5g, trust me.
Here's a pic of peach mango EAA's by Allmax
Attachments
15/01/2026
No snacks at work, no greek yoghurt with dinner. (Saving for chicken later in week)
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine.
Exercise
Steps 11242 (Phone call & gym & work).
Hit upper back, lats & biceps. Another higher rep day, noticed I was rather exhausted so reps were as high as expected.
Lat Pulldown
70kg 12 reps, 70kg 12 reps.
Notes: I'm not sure if it's one of my forearm muscles, or the connective tissue between the muscle and elbow, but it's a struggle.
Bent-over rows
50kg 13 reps, 50kg 18 reps.
Note: Same as before, forearm was struggling. Was both sides, feels like doms, but not sure how?
Reverse grip lat pulldowns
60kg 16 reps, 60kg 16 reps
Note: Felt good, dropped a lot though, quite tired.
Rows wide grip
60kg 15 reps, 60kg 12 reps.
Note: Felt good overall.
Preacher Curls
20kg 18 reps, 20kg 11 reps
Overall notes: More exhausted, probably due to increase in volume the last few days, plus 3 gym days in a row which I haven't done in a while.
Recovery
Brachialis is sore to touch, but fine besides that, and when flexing arms.
Quads are killing me still, I'm not sure if I'll be able to hit them properly on saturday, so might need to push to sunday. (Goal is Tues, Wed, Thurs, and one weekend day).
Chest is sore especially when flexing during the day.
Really flexing triceps hurts, but I need to push it for that.
Weight
Today was 92.6kg again. Not entirely sure why it's higher that 92.4 but I've been on track. It's starting to piss me off if I'm honest. Maybe it's because I've been having more water at night?
Maybe I had more water retention to fill, not sure.
Sleep/Energy
Slept too late, but had decent energy in the morning. Work energy is good.
General Notes
Overall good day, no extra snacks, the scales are pissing me off, I was at 92kg (even when depleted) and now I'm 92.6kg and I've been eating in a deficit still.
Gym session wasn't as strong as yesterday if I'm honest, still pushed it, but was hitting failure much earlier.
It looks like I under estimated tuna needs, so will be low on that saturday/sunday, although I'm considering changing meals up and spending slightly more since I don't need to penny pinch as much due to contract with work being rather set in stone, and new lease being set too.
Overall I do want to keep the 'Tuesday, Wednesday, Thursday, and one weekend day' gym schedule, as I think this is doable without having any social events being missed (or more likely, I'd miss gym), but I'm not sure energy wise. Maybe I'll look into mid-week refeeds, although I dont want to cut into a potential 'social calorie budget'.
Going to spend some time with food this week. I think I might look at 380g of tuna a day in the evenings, to get cheap, lean protein in, probably with no carbs overnight, and saving carbs for work. Next week I certainly won't be do greek yoghurt again, the price to protein isn't worth it, and I'd like meals that have actual cooking to them, IE some soy sauce, oyster sauce etc etc mince, maybe some tomato/mexican mince thing, maybe eggs but probably not. Probably still have rice because it's easy and tasty, but it needs more flavouring that's not tomato sauce or greek yoghurt.
If any of you have some top notch recipe website (or forum post?) recommendations let me know.
| Lunch 1 (12pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Lunch 2 (3pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Dinner(8pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Tuna | 185g | 180cal | 39.25g | 1.5g | 0g | |
| Tomato Sauce | 30g | 25cal | 0.4 | 0 | 4.8 | |
| Fluids | Water | 4 Liters | - | - | - | - |
| Creatine | 5g | - | - | - | - | |
| 99% Sugar free juice sachet | 1 Sachet | 50cal | 0 | 0 | 10.5g | |
| Total | 1546 | 175.15 | 21.1 | 153.1 |
Suppliments & Alcohol
No alcohol, no caffeine.
5g of creatine.
Exercise
Steps 11242 (Phone call & gym & work).
Hit upper back, lats & biceps. Another higher rep day, noticed I was rather exhausted so reps were as high as expected.
Lat Pulldown
70kg 12 reps, 70kg 12 reps.
Notes: I'm not sure if it's one of my forearm muscles, or the connective tissue between the muscle and elbow, but it's a struggle.
Bent-over rows
50kg 13 reps, 50kg 18 reps.
Note: Same as before, forearm was struggling. Was both sides, feels like doms, but not sure how?
Reverse grip lat pulldowns
60kg 16 reps, 60kg 16 reps
Note: Felt good, dropped a lot though, quite tired.
Rows wide grip
60kg 15 reps, 60kg 12 reps.
Note: Felt good overall.
Preacher Curls
20kg 18 reps, 20kg 11 reps
Overall notes: More exhausted, probably due to increase in volume the last few days, plus 3 gym days in a row which I haven't done in a while.
Recovery
Brachialis is sore to touch, but fine besides that, and when flexing arms.
Quads are killing me still, I'm not sure if I'll be able to hit them properly on saturday, so might need to push to sunday. (Goal is Tues, Wed, Thurs, and one weekend day).
Chest is sore especially when flexing during the day.
Really flexing triceps hurts, but I need to push it for that.
Weight
Today was 92.6kg again. Not entirely sure why it's higher that 92.4 but I've been on track. It's starting to piss me off if I'm honest. Maybe it's because I've been having more water at night?
Maybe I had more water retention to fill, not sure.
Sleep/Energy
Slept too late, but had decent energy in the morning. Work energy is good.
General Notes
Overall good day, no extra snacks, the scales are pissing me off, I was at 92kg (even when depleted) and now I'm 92.6kg and I've been eating in a deficit still.
Gym session wasn't as strong as yesterday if I'm honest, still pushed it, but was hitting failure much earlier.
It looks like I under estimated tuna needs, so will be low on that saturday/sunday, although I'm considering changing meals up and spending slightly more since I don't need to penny pinch as much due to contract with work being rather set in stone, and new lease being set too.
Overall I do want to keep the 'Tuesday, Wednesday, Thursday, and one weekend day' gym schedule, as I think this is doable without having any social events being missed (or more likely, I'd miss gym), but I'm not sure energy wise. Maybe I'll look into mid-week refeeds, although I dont want to cut into a potential 'social calorie budget'.
Going to spend some time with food this week. I think I might look at 380g of tuna a day in the evenings, to get cheap, lean protein in, probably with no carbs overnight, and saving carbs for work. Next week I certainly won't be do greek yoghurt again, the price to protein isn't worth it, and I'd like meals that have actual cooking to them, IE some soy sauce, oyster sauce etc etc mince, maybe some tomato/mexican mince thing, maybe eggs but probably not. Probably still have rice because it's easy and tasty, but it needs more flavouring that's not tomato sauce or greek yoghurt.
If any of you have some top notch recipe website (or forum post?) recommendations let me know.
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can you get protein up? I think tuna is a good add for you @west_nz we need to try to hit 200 on protein and a bit more fats you're too low
recipe for what? usually just grill it lol
not easily while staying on this deficit.
fat is likely to be higher for next week, and I'd like to have some level of flavour not sauce related lol
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you dont need to be in a full deficit and there is really no such thing, get some fats in there like walnuts or what you can afford like flaxseeds
Combining four days of logs, 16/01/2026, 17/01/2026, 18/01/2026, 19/01/2026. (3 day weekend, super busy)
16/01/2026
17/01/2026
18/01/2026
19/01/2026
Comments on Food (For all four days)
16th was normal meal, plus one work drink.
17th was a super busy day (Helping my flatmate move out, couldn't be bothered cooking rice etc, so just ate the chicken I had pre-cooked)
18th was a busy day, cleaning most of the flat before the lease ends next weekend, they are out of town hence this weekend. They brought and gifted some maccas, and given it was a small serving (and a gift) I sure enjoyed that. Also had my new dinner that I planned out, will discuss more.
19th was a normal meal day, however lunch and dinner switched (Tuna for dinner/post gym meal).
The new meal plan is basically set based on the following.
- Doubling fat per day since it was much too low.
- Change of rice to pasta for variety
- Reduction of carbs to half of before, mostly replaced by fat & increased protein.
- Increased protein (+25g to 202g daily).
- Dinner being heavily reduced, high protein meal, with my lunch being made into a single 'work energy/workout prep' meal, with carbs, fats & protein to ensure glycogen, eaten 3-5 hours before gym to ensure glycogen stores)
- No carbs/fats for dinner, primarily because I want a lite meal to ensure better sleep (Late dinners were effected my sleep)
- FLAVOUR. The cheese & bacon were specifically chosen as a higher fat, and reasonable protein option, but especially because the bacon fat adds flavour to the dish directly, and cheese is cheese.
Suppliments & Alcohol (For all four days)
11-12g alcohol on the 16th, none for the remaining days (1x 330ml 4.5%)
5g of creatine on the 16th, forgot while busy 17th/18th, had 10g on the 19th to 'catch up', and will continue 10g due to advice from Harley.
Exercise (For all four days)
Steps 9680(16th), then 9346(17th), then 7353(18th), then 7737(19th)
No gym for the four days given I was the main muscle for helping my flatmate move out. Will be a 20th, 21st and 22nd gym days this week, will be going somewhat easy since I'm moving my stuff on the 25th.
Recovery
Was 95% recovered by the 17th after last week's workouts which is good, quads was the main straggler which is normal for me.
Weight
92.5kg (16th), 92.3kg (17th), 92kg (18th), 91.4kg(19th). part of this is water weight lost due to reduced creatine, and also reduced water intake (I drink more while at work).
Part of this is also lower cal on the 17th (Pure protein too). This does compare well to my 'depleted' weight on the 4th of Jan (92kg), of which today's weight was 50% as depleted as that day, showing weight loss exclusive of the increase from creatine/water weight/slower digesting meals.
I'm expecting it to jump up tomorrow after a full day of eating today plus creatine.
Sleep/Energy
Fine, but all over the place due to different meals, helping flatmate move/clean, it being a weekend, it being a 3 day weekend etc.
General Notes
Overall happy with the weekend. The additional 650cal from 16th/18th countered by a 1045cal day on the 17th, so overall balances out.
Miss the gym especially since I was recovered, but wanted to leave strength and not be sore when helping move.
The new lunch (Bacon, Cheese, Chicken, Pasta, Real tomato) tastes amazing, more fat will be good, less carbs will be interesting to watch, might need to top up with work snacks if necessary, but the goal this week is to cut out work snacks fully.
Weight is in an interesting spot. As mentioned, since I'm generally more depleted/lack of creatine got me to a 91.4kg. This feels closer to the weight I would be at if not accounting for water weight & such, gives me more motivation too since having the scales go from 92kg to 92.6kg over the week sucked. Currently 3.1kg down in the last month, with the past two weeks being the limit.
Considering skipping gym Thursday for recovery for moving my stuff to a new flat (It's like 2 minutes down the road, so likely to carry a lot).
Anyways, back to daily logs for the next 4 days at least, but I'll very likely stick to a single log to account for weekends since it's a nice way to chill before work on the last day of the weekend.
16/01/2026
| Lunch 1 (12pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Lunch 2 (3pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Chicken | 250g | 300cal | 56g | 6.5g | 0g | |
| Sweet Chilli Sauce | 20g | 23cal | 0 | 0 | 5.4g | |
| Greek Yoghurt | 80g | 48cal | 6.5g | 2.7g | 3.5g | |
| Dinner(8pm) | Rice | 50g | 183cal | 3.5g | 0.4g | 40g |
| Tuna | 185g | 180cal | 39.25g | 1.5g | 0g | |
| Tomato Sauce | 30g | 25cal | 0.4 | 0 | 4.8 | |
| Fluids | Water | 4 Liters | - | - | - | - |
| Creatine | 5g | - | - | - | - | |
| 99% Sugar free juice sachet | 1 Sachet | 50cal | 0 | 0 | 10.5g | |
| Work Drink | Apple Cider 4.5% | 330ml (11.9g Alcohol) | 198cal | 27g | ||
| Snack | Frozen Mango | 330g | 201.3cal | 2.7g | 0.6g | 38.28g |
| Total | 1945.3 | 177.85 | 21.7 | 218.38 |
17/01/2026
| Meal | Food | Food Weight | Calories | Protein | Fat | Carbs |
| Lunch | Greek yoghurt | 50g | 30 | 4g | 1.7g | 2.2g |
| Tomato Sauce | 45ml | 37.5 | 0.6 | 0 | 7.2 | |
| Chicken Breast | 400g | 480cal | 89.6g | 10.4g | 0 | |
| Dinner | Greek yoghurt | 50g | 30 | 4 | 1.7 | 2.2 |
| Tomato Sauce | 45ml | 37.5 | 0.6 | 0 | 7.2 | |
| Chicken Breast | 400g | 480 | 89.6 | 10.4 | 0 | |
| Total | 1095cal | 188.4 | 28.28 | 18.8 |
18/01/2026
| Meal | Food | Food Weight | Calories | Protein | Fat | Carbs |
| Gifted meal (2pm) | McDonalds Cheese Burger | 1 serving | 306 | 15 | 14 | 33 |
| McDonalds Small Fries | 1 serving | 230 | 3 | 12 | 31 | |
| New Dinner (9pm) | Shoulder Bacon | 57g | 123.5cal | 8.5 | 8.8 | 1.5 |
| Chicken Breast | 400g | 480 | 89.6 | 10.4 | 0 | |
| Edam Cheese (grated) | 57g | 203.8 | 15 | 14.3 | 1.5 | |
| Spaghetti Pasta | 71g | 269.8cal | 9 | 1.2 | 50.5g | |
| Diced Tomato (Canned) | 114g | 37cal | 0.9 | 0.3 | 6.5 | |
| Snack | 'Steak Bar' (jerky) | 25 | 87cal | 7 | 3.1 | 6.8 |
| Total | 1737cal | 148g | 64.1 | 130.8 |
| Meal | Food | Food Weight | Calories | Protein | Fat | Carbs |
| Lunch | Tuna | 300g | 361.5 | 78.6 | 3 | 0 |
| Tomato Sauce | 77ml | 64.1 | 1 | 0 | 12.3 | |
| Dinner | Shoulder Bacon | 57g | 123.5cal | 8.5 | 8.8 | 1.5 |
| Chicken Breast | 400g | 480cal | 89.6 | 10.4 | 0 | |
| Edam Cheese | 57g | 203.8 | 15 | 14.3 | 1.5 | |
| Spaghetti Pasta | 71g | 269.8 | 9 | 1.2 | 50.5 | |
| Diced Tomato (Canned) | 114g | 37cal | 0.9 | 0.3 | 6.5 | |
| Total | 1539.7 | 202.6 | 38 | 72.3 |
Comments on Food (For all four days)
16th was normal meal, plus one work drink.
17th was a super busy day (Helping my flatmate move out, couldn't be bothered cooking rice etc, so just ate the chicken I had pre-cooked)
18th was a busy day, cleaning most of the flat before the lease ends next weekend, they are out of town hence this weekend. They brought and gifted some maccas, and given it was a small serving (and a gift) I sure enjoyed that. Also had my new dinner that I planned out, will discuss more.
19th was a normal meal day, however lunch and dinner switched (Tuna for dinner/post gym meal).
The new meal plan is basically set based on the following.
- Doubling fat per day since it was much too low.
- Change of rice to pasta for variety
- Reduction of carbs to half of before, mostly replaced by fat & increased protein.
- Increased protein (+25g to 202g daily).
- Dinner being heavily reduced, high protein meal, with my lunch being made into a single 'work energy/workout prep' meal, with carbs, fats & protein to ensure glycogen, eaten 3-5 hours before gym to ensure glycogen stores)
- No carbs/fats for dinner, primarily because I want a lite meal to ensure better sleep (Late dinners were effected my sleep)
- FLAVOUR. The cheese & bacon were specifically chosen as a higher fat, and reasonable protein option, but especially because the bacon fat adds flavour to the dish directly, and cheese is cheese.
Suppliments & Alcohol (For all four days)
11-12g alcohol on the 16th, none for the remaining days (1x 330ml 4.5%)
5g of creatine on the 16th, forgot while busy 17th/18th, had 10g on the 19th to 'catch up', and will continue 10g due to advice from Harley.
Exercise (For all four days)
Steps 9680(16th), then 9346(17th), then 7353(18th), then 7737(19th)
No gym for the four days given I was the main muscle for helping my flatmate move out. Will be a 20th, 21st and 22nd gym days this week, will be going somewhat easy since I'm moving my stuff on the 25th.
Recovery
Was 95% recovered by the 17th after last week's workouts which is good, quads was the main straggler which is normal for me.
Weight
92.5kg (16th), 92.3kg (17th), 92kg (18th), 91.4kg(19th). part of this is water weight lost due to reduced creatine, and also reduced water intake (I drink more while at work).
Part of this is also lower cal on the 17th (Pure protein too). This does compare well to my 'depleted' weight on the 4th of Jan (92kg), of which today's weight was 50% as depleted as that day, showing weight loss exclusive of the increase from creatine/water weight/slower digesting meals.
I'm expecting it to jump up tomorrow after a full day of eating today plus creatine.
Sleep/Energy
Fine, but all over the place due to different meals, helping flatmate move/clean, it being a weekend, it being a 3 day weekend etc.
General Notes
Overall happy with the weekend. The additional 650cal from 16th/18th countered by a 1045cal day on the 17th, so overall balances out.
Miss the gym especially since I was recovered, but wanted to leave strength and not be sore when helping move.
The new lunch (Bacon, Cheese, Chicken, Pasta, Real tomato) tastes amazing, more fat will be good, less carbs will be interesting to watch, might need to top up with work snacks if necessary, but the goal this week is to cut out work snacks fully.
Weight is in an interesting spot. As mentioned, since I'm generally more depleted/lack of creatine got me to a 91.4kg. This feels closer to the weight I would be at if not accounting for water weight & such, gives me more motivation too since having the scales go from 92kg to 92.6kg over the week sucked. Currently 3.1kg down in the last month, with the past two weeks being the limit.
Considering skipping gym Thursday for recovery for moving my stuff to a new flat (It's like 2 minutes down the road, so likely to carry a lot).
Anyways, back to daily logs for the next 4 days at least, but I'll very likely stick to a single log to account for weekends since it's a nice way to chill before work on the last day of the weekend.
LevButlerov
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I see you're progressing nicely this is perfect
lets keep moving that pace. I think we can stay on the calories but really what we are looking to do is cut carbs and keep protein fats higher.
I'd be more than happy to remove carbs entirely to be honest, I've always loved carnivore diets in the past, and doing a higher fat carnivore diet works tooI see you're progressing nicely this is perfect
LevButlerov
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go slow lets cut them by 50 at a time
@west_nz moving is never fun at all so it's good that you're helping your friend move. Hopefully he pays you back one day when you have to move as well.
Haha I love helping people move to be honest. Good time to flex in a helpful way haha.
20/01/2026
Identical meal to the 19th, absolutely loving the lunch (noticed I was rather full 2/3 in so ate leftovers a bit later in the arvo before gym). The bacon, cheese, tomato & chicken is awesome, definitely going to look at dropping pasta over time, and splitting into two meals with more fat/protein and less carbs over time.
Suppliments & Alcohol
Zero alcohol.
Almost forgot creatine, so went and slammed 10g with some filtered water from work as a 'chaser' while writing this.
Exercise
Steps 8588
Hit a leg day today, overall felt good, first proper volume leg day and quite enjoyed it. Very interested to see how my quads respond since they're normally sore as fuck.
Hip Thrust (Machine)
180kg 16 reps, 180kg 13 reps.
Note: Good sets, increased weight too from last week, and hit more reps, as I'm trying to approach my higher weights again that I backed down from.
Seated Calf Raises
30kg 21 reps, 30kg 19 reps
Note: Loved this from last leg day, increased weight from 20kg to 30kg, and looks like I'll be upping it again.
Hack Squat
60kg 15 reps, 60kg 8 reps
Note: Was super exhausted for this set if I'm honest, could've probably pushed to 10-11 reps for second set, or a longer rest. Also dropped weight here 20kg to increase reps. I was feeling pain in my front right quad, felt almost like a cramp, but not entirely sure?
Seated Leg Curl
65kg 20 reps, 65kg 19 reps.
Note: Only decreased this by 10kg, but got double the reps, which is super interesting to me.
Recovery
Fully recovered from last week, besides sore lower back as my home desk used my friend's deskchair in which they had to take, so having to use a bed as a seat atm.
Super interested to see how my legs feel this week, especially my quads. Normally my quads are dead. Also need to keep an eye on my front right quad, center mass, as it felt quite sore in set 2, which was part of hte reason for the 8 reps.
Was easier to walk home today, but still a struggle given a leg day.
Weight
Somewhat shocked at my weight today, as I was expecting to rebound, I'm at 91kg, so maybe the weekend rests help me equalize (maybe it's sleep? hmm)
Sleep/Energy
Slept a bit late, the morning wasn't as fun, but energy was good at the gym.
General Notes
Overall good day. Got really solid signs that I'll be getting a permanent contract by the end of March (95% in my mind). My move has been pushed back till 14th Feb (landlord bullshit), but that gives me time to save for a fridge & washing machine before I move in, which is great because it means I won't just be slamming canned tuna or buying food day of.
Gym was session great, lower back hates me with this 'bed' seat, might look at also buying a desk chair when I'm paid on the 25th, but fridge/washing machine come first.
Fuck I'm hopeful about life right now. Went from an unstable, poor, fat mess, so a more stable, 'rich' comparatively, and 15kg down 'mess' lol. Give it 3 months and I'll be night and day different, should be down to ~80kg in 3 months, should have my permanent contract confirmed, and have my new solo flat secured and 'homely'.
As a note, I've been feeling a lot leaner fat wise over the last weekend, stomach is still pissing me off, but upper body is looking damn good so far.
| Meal | Food | Food Weight | Calories | Protein | Fat | Carbs |
| Dinner | Tuna | 300g | 361.5 | 78.6 | 3 | 0 |
| Tomato Sauce | 77ml | 64.1 | 1 | 0 | 12.3 | |
| Lunch | Shoulder Bacon | 57g | 123.5cal | 8.5 | 8.8 | 1.5 |
| Chicken Breast | 400g | 480cal | 89.6 | 10.4 | 0 | |
| Edam Cheese | 57g | 203.8 | 15 | 14.3 | 1.5 | |
| Spaghetti Pasta | 71g | 269.8 | 9 | 1.2 | 50.5 | |
| Diced Tomato (Canned) | 114g | 37cal | 0.9 | 0.3 | 6.5 | |
| Total | 1539.7 | 202.6 | 38 | 72.3 |
Identical meal to the 19th, absolutely loving the lunch (noticed I was rather full 2/3 in so ate leftovers a bit later in the arvo before gym). The bacon, cheese, tomato & chicken is awesome, definitely going to look at dropping pasta over time, and splitting into two meals with more fat/protein and less carbs over time.
Suppliments & Alcohol
Zero alcohol.
Almost forgot creatine, so went and slammed 10g with some filtered water from work as a 'chaser' while writing this.
Exercise
Steps 8588
Hit a leg day today, overall felt good, first proper volume leg day and quite enjoyed it. Very interested to see how my quads respond since they're normally sore as fuck.
Hip Thrust (Machine)
180kg 16 reps, 180kg 13 reps.
Note: Good sets, increased weight too from last week, and hit more reps, as I'm trying to approach my higher weights again that I backed down from.
Seated Calf Raises
30kg 21 reps, 30kg 19 reps
Note: Loved this from last leg day, increased weight from 20kg to 30kg, and looks like I'll be upping it again.
Hack Squat
60kg 15 reps, 60kg 8 reps
Note: Was super exhausted for this set if I'm honest, could've probably pushed to 10-11 reps for second set, or a longer rest. Also dropped weight here 20kg to increase reps. I was feeling pain in my front right quad, felt almost like a cramp, but not entirely sure?
Seated Leg Curl
65kg 20 reps, 65kg 19 reps.
Note: Only decreased this by 10kg, but got double the reps, which is super interesting to me.
Recovery
Fully recovered from last week, besides sore lower back as my home desk used my friend's deskchair in which they had to take, so having to use a bed as a seat atm.
Super interested to see how my legs feel this week, especially my quads. Normally my quads are dead. Also need to keep an eye on my front right quad, center mass, as it felt quite sore in set 2, which was part of hte reason for the 8 reps.
Was easier to walk home today, but still a struggle given a leg day.
Weight
Somewhat shocked at my weight today, as I was expecting to rebound, I'm at 91kg, so maybe the weekend rests help me equalize (maybe it's sleep? hmm)
Sleep/Energy
Slept a bit late, the morning wasn't as fun, but energy was good at the gym.
General Notes
Overall good day. Got really solid signs that I'll be getting a permanent contract by the end of March (95% in my mind). My move has been pushed back till 14th Feb (landlord bullshit), but that gives me time to save for a fridge & washing machine before I move in, which is great because it means I won't just be slamming canned tuna or buying food day of.
Gym was session great, lower back hates me with this 'bed' seat, might look at also buying a desk chair when I'm paid on the 25th, but fridge/washing machine come first.
Fuck I'm hopeful about life right now. Went from an unstable, poor, fat mess, so a more stable, 'rich' comparatively, and 15kg down 'mess' lol. Give it 3 months and I'll be night and day different, should be down to ~80kg in 3 months, should have my permanent contract confirmed, and have my new solo flat secured and 'homely'.
As a note, I've been feeling a lot leaner fat wise over the last weekend, stomach is still pissing me off, but upper body is looking damn good so far.
Bros, hell yeah, this is a good one for sure. You are doing some good work on this. The recovery is looking really solid and so is the weight. @west_nz
I want to see your diet get cleaned up. That would be the best thing you can do. @west_nz I don't want to see fast food like McDonald's on it going forward.
yeah in some preverse way it is fun. for me after a move is a breathe of fresh air and a new start
100%, I wouldn't have brought it myself, they showed up at my place having already brought it lol
@west_nz hey man, at the end of the day if you have to take a day off of the gym then do it. I'll tell you something: moving is a workout in itself. It's almost like you're overtraining. I don't know how people do it for a living.
We definitely believe in you man. I'm glad you're hopeful about life. The truth is life is too short so you want to enjoy every single day. You never know when it will be your last day. @west_nz
I would struggle a lot more with an active job, thank god I get to sit at my desk, lets my gym performance go better
Yeah definitely a lot more logs like this today. Back in the old days everybody worked a blue-collar job it seems.
Bros, I give you a lot of credit for pushing yourself.
I appreciate you being honest with the EVO family. That takes guts.
We've gotta be active somewhere if it's not on the job
@west_nz great update man. Keep up the good work
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