Approved Log My Weight Loss Training Journal

[jenkemj]

Hey fellas,

First time poster, im currently very overweight at 115kg/83kg lean mass and looking to cut down to 90kg over 6 months while retaining as much muscle as i can. Im looking for advice as to what i can be doing better. I've been properly training for three months and while i'm seeing results like most people id love to speed up the process!

Stats
32 Y/O
6"1'
116.1 KG
28.4% BF
CJC/IPA Nightly daily, 2-3 hours after food, 300mcg
Tirzepatide 5mg once a week.

I'm currently running a push/pull routine with my workouts. Day 1 I hit Triceps, shoulders, chest and quads/glutes. I start with my compound exercises each day so i hit bench press and squats followed by isolation exercises. Day 2 I hit Back, Biceps and Hamstrings (i kinda neglect calves because they are unproportionally large on me already) Deadlift for the hamstrings followed by isolation exercises. I'm hitting 6-8 reps for compound movements and 10 - 15 for isolation exercises. Day 3 is a hike, pretty intense uphill slog for about 30 minutes. Followed by the same thing again except i have a rest day after two times through. Im getting good progressive overload on all my lifts (newbie gains) but starting to stall.

Im hitting 1700 - 2000 calories a day and getting in 180 - 200g of Protein.

For today I had a protein yogurt 20g protein 120 cal
punnet of blackberries

Lunch
Maryland Supreme Chicken, chilli sauce tomatoes and onion and pita bread

Dinner
Breast Chicken approx 250g
Sweet potato and pees.

I had two protein waters during the day, 24g protein, 103 cal each

Supplements
morning 1 x fish oil, magnesium, vitamin d3 tablet
night 1 x fish oil, magnesium, vitamin d3 and zinc.
Creatine and L Carnintine (oral) pre workout.

BP 119/78 that was a couple of days ago, I'm seeing my GP again in the next week or so, so i should be able to get a copy of my bloods. Always just took the GP's advice tbh, last time it was i have a fatty liver but everything else checked out fine. I dont know the specifics sorry.

i'll create a training log in the next post and record specifics as today was my rest day.

Cheers lads!

 

[s.gentz]

Hey fellas,

First time poster, im currently very overweight at 115kg/83kg lean mass and looking to cut down to 90kg over 6 months while retaining as much muscle as i can. Im looking for advice as to what i can be doing better. I've been properly training for three months and while i'm seeing results like most people id love to speed up the process!

Stats
32 Y/O
6"1'
116.1 KG
28.4% BF
CJC/IPA Nightly daily, 2-3 hours after food, 300mcg
Tirzepatide 5mg once a week.

I'm currently running a push/pull routine with my workouts. Day 1 I hit Triceps, shoulders, chest and quads/glutes. I start with my compound exercises each day so i hit bench press and squats followed by isolation exercises. Day 2 I hit Back, Biceps and Hamstrings (i kinda neglect calves because they are unproportionally large on me already) Deadlift for the hamstrings followed by isolation exercises. I'm hitting 6-8 reps for compound movements and 10 - 15 for isolation exercises. Day 3 is a hike, pretty intense uphill slog for about 30 minutes. Followed by the same thing again except i have a rest day after two times through. Im getting good progressive overload on all my lifts (newbie gains) but starting to stall.

Im hitting 1700 - 2000 calories a day and getting in 180 - 200g of Protein.

For today I had a protein yogurt 20g protein 120 cal
punnet of blackberries

Lunch
Maryland Supreme Chicken, chilli sauce tomatoes and onion and pita bread

Dinner
Breast Chicken approx 250g
Sweet potato and pees.

I had two protein waters during the day, 24g protein, 103 cal each

Supplements
morning 1 x fish oil, magnesium, vitamin d3 tablet
night 1 x fish oil, magnesium, vitamin d3 and zinc.
Creatine and L Carnintine (oral) pre workout.

BP 119/78 that was a couple of days ago, I'm seeing my GP again in the next week or so, so i should be able to get a copy of my bloods. Always just took the GP's advice tbh, last time it was i have a fatty liver but everything else checked out fine. I dont know the specifics sorry.

i'll create a training log in the next post and record specifics as today was my rest day.

Cheers lads!

@jenkemj
Nice start to you log!
Can you get some pics up so we can see where your at?

 

[LevButlerov]

Hey fellas,

First time poster, im currently very overweight at 115kg/83kg lean mass and looking to cut down to 90kg over 6 months while retaining as much muscle as i can. Im looking for advice as to what i can be doing better. I've been properly training for three months and while i'm seeing results like most people id love to speed up the process!

Stats
32 Y/O
6"1'
116.1 KG
28.4% BF
CJC/IPA Nightly daily, 2-3 hours after food, 300mcg
Tirzepatide 5mg once a week.

I'm currently running a push/pull routine with my workouts. Day 1 I hit Triceps, shoulders, chest and quads/glutes. I start with my compound exercises each day so i hit bench press and squats followed by isolation exercises. Day 2 I hit Back, Biceps and Hamstrings (i kinda neglect calves because they are unproportionally large on me already) Deadlift for the hamstrings followed by isolation exercises. I'm hitting 6-8 reps for compound movements and 10 - 15 for isolation exercises. Day 3 is a hike, pretty intense uphill slog for about 30 minutes. Followed by the same thing again except i have a rest day after two times through. Im getting good progressive overload on all my lifts (newbie gains) but starting to stall.

Im hitting 1700 - 2000 calories a day and getting in 180 - 200g of Protein.

For today I had a protein yogurt 20g protein 120 cal
punnet of blackberries

Lunch
Maryland Supreme Chicken, chilli sauce tomatoes and onion and pita bread

Dinner
Breast Chicken approx 250g
Sweet potato and pees.

I had two protein waters during the day, 24g protein, 103 cal each

Supplements
morning 1 x fish oil, magnesium, vitamin d3 tablet
night 1 x fish oil, magnesium, vitamin d3 and zinc.
Creatine and L Carnintine (oral) pre workout.

BP 119/78 that was a couple of days ago, I'm seeing my GP again in the next week or so, so i should be able to get a copy of my bloods. Always just took the GP's advice tbh, last time it was i have a fatty liver but everything else checked out fine. I dont know the specifics sorry.

i'll create a training log in the next post and record specifics as today was my rest day.

Cheers lads!

good log start @jenkemj please add pics of you with face blurred so we can see your base and understand you

 

[jenkemj]

Here’s a few photos for reference, the gunt is shrinking slowly lol

 

[LevButlerov]

First time poster, im currently very overweight at 115kg/83kg lean mass and looking to cut down to 90kg over 6 months while retaining as much muscle as i can. Im looking for advice as to what i can be doing better. I've been properly training for three months and while i'm seeing results like most people id love to speed up the process!

welcome fully to the EVO family good pics and we can work with your frame no problem! thank you for sharing
EVO family is a no judgement zone and we all have to start somewhere @jenkemj

Stats
32 Y/O
6"1'
116.1 KG
28.4% BF
CJC/IPA Nightly daily, 2-3 hours after food, 300mcg
Tirzepatide 5mg once a week.

when did you start taking tirzepatide? and prescribed or self?

'm currently running a push/pull routine with my workouts. Day 1 I hit Triceps, shoulders, chest and quads/glutes. I start with my compound exercises each day so i hit bench press and squats followed by isolation exercises. Day 2 I hit Back, Biceps and Hamstrings (i kinda neglect calves because they are unproportionally large on me already) Deadlift for the hamstrings followed by isolation exercises. I'm hitting 6-8 reps for compound movements and 10 - 15 for isolation exercises. Day 3 is a hike, pretty intense uphill slog for about 30 minutes. Followed by the same thing again except i have a rest day after two times through. Im getting good progressive overload on all my lifts (newbie gains) but starting to stall.

Im hitting 1700 - 2000 calories a day and getting in 180 - 200g of Protein.

For today I had a protein yogurt 20g protein 120 cal
punnet of blackberries

Lunch
Maryland Supreme Chicken, chilli sauce tomatoes and onion and pita bread

Dinner
Breast Chicken approx 250g
Sweet potato and pees.

I had two protein waters during the day, 24g protein, 103 cal each

This is good for 1 day but we need day in and out at least for 2 weeks to see your base, so start logging as you go next 2 weeks and we plan from there.
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
morning 1 x fish oil, magnesium, vitamin d3 tablet
night 1 x fish oil, magnesium, vitamin d3 and zinc.
Creatine and L Carnintine (oral) pre workout.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?
how much creatine /day? and how long?

BP 119/78 that was a couple of days ago, I'm seeing my GP again in the next week or so, so i should be able to get a copy of my bloods. Always just took the GP's advice tbh, last time it was i have a fatty liver but everything else checked out fine. I dont know the specifics sorry.

we need to get hormonal blood work for you to check testosterone estrogen prolactin and blood markets
usually GPs only do basic bloods no hormones, you might have to go private for complex bloods

Here’s a few photos for reference, the gunt is shrinking slowly lol

slowly but you're making progress! EVO family support your way!


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Pigsy]

welcome fully to the EVO family good pics and we can work with your frame no problem! thank you for sharing
EVO family is a no judgement zone and we all have to start somewhere @jenkemj

when did you start taking tirzepatide? and prescribed or self?


This is good for 1 day but we need day in and out at least for 2 weeks to see your base, so start logging as you go next 2 weeks and we plan from there.
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?
how much creatine /day? and how long?

we need to get hormonal blood work for you to check testosterone estrogen prolactin and blood markets
usually GPs only do basic bloods no hormones, you might have to go private for complex bloods

slowly but you're making progress! EVO family support your way!


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

Welcome brother, your in better shape than when I first start. Welcome to the EVO Family

 

[Kopite67]

Hey fellas,

First time poster, im currently very overweight at 115kg/83kg lean mass and looking to cut down to 90kg over 6 months while retaining as much muscle as i can. Im looking for advice as to what i can be doing better. I've been properly training for three months and while i'm seeing results like most people id love to speed up the process!

Stats
32 Y/O
6"1'
116.1 KG
28.4% BF
CJC/IPA Nightly daily, 2-3 hours after food, 300mcg
Tirzepatide 5mg once a week.

I'm currently running a push/pull routine with my workouts. Day 1 I hit Triceps, shoulders, chest and quads/glutes. I start with my compound exercises each day so i hit bench press and squats followed by isolation exercises. Day 2 I hit Back, Biceps and Hamstrings (i kinda neglect calves because they are unproportionally large on me already) Deadlift for the hamstrings followed by isolation exercises. I'm hitting 6-8 reps for compound movements and 10 - 15 for isolation exercises. Day 3 is a hike, pretty intense uphill slog for about 30 minutes. Followed by the same thing again except i have a rest day after two times through. Im getting good progressive overload on all my lifts (newbie gains) but starting to stall.

Im hitting 1700 - 2000 calories a day and getting in 180 - 200g of Protein.

For today I had a protein yogurt 20g protein 120 cal
punnet of blackberries

Lunch
Maryland Supreme Chicken, chilli sauce tomatoes and onion and pita bread

Dinner
Breast Chicken approx 250g
Sweet potato and pees.

I had two protein waters during the day, 24g protein, 103 cal each

Supplements
morning 1 x fish oil, magnesium, vitamin d3 tablet
night 1 x fish oil, magnesium, vitamin d3 and zinc.
Creatine and L Carnintine (oral) pre workout.

BP 119/78 that was a couple of days ago, I'm seeing my GP again in the next week or so, so i should be able to get a copy of my bloods. Always just took the GP's advice tbh, last time it was i have a fatty liver but everything else checked out fine. I dont know the specifics sorry.

i'll create a training log in the next post and record specifics as today was my rest day.

Cheers lads!

Welcome to Evo brother. Nice start to your log. You are most certainly in the right place to get the support, advice and guidance from a wonderful community of brothers and sisters that make up the Evo Fam. I look forward to following you along on your journey.

 

[EvoNexus]

good call @s.gentz. pics (face blurred) help a ton so ppl can actually give useful feedback
@jenkemj solid start man — calories/protein look decent. biggest thing now is consistency + tracking: daily weigh-ins (7 day avg), steps/cardio mins, and your main lifts so we can see where the stall is. also post those GP bloods when u get them esp liver markers

 

[jenkemj]

Thanks for detailed reply @LevButlerov
And thanks to everyone making me feel very welcome!

Weigh in this morning was 112.1kg (I hadn’t weighed in a month on my first post) also im getting a dexascan next week!

Diet
Breakfast
Protein yogurt, spring water tuna can, blackberries punnet

Lunch
Beef bolognese,
Muscle nation protein water

Pre workout mix, 3g l carnitine

Chicken burrito bowl
Protein shake


Calories

≈ 1,670 kcal
Protein

≈ 195 g

Carbohydrates

≈ 115–120 g

Fat

≈ 46–48 g

Training today
Bench press 8x80kg 4 sets
Squats 120kg x5 3 sets
Tricep extensions 32kg x 15
Overhead press fixed machine 42kg x 10 3 sets
Cable lateral raise 7.5kg to 5kg drop set as many reps as possible x 3 sets

In relation to supplements im not taking any of the supplements you mentioned and i was taking creatine 3-5g a day (teaspoon) but have stopped as i found my blood results and saw my creatinine levels were at 128. Recommended was between 60-100 and that was before i started supplementing it.

I’ll look into having my hormones levels tested soon. Especially with the cjc/ipa I’ve just started.


I got in 7000 steps for today. But no intentional cardio for the day. I only really have my hill climb as my cardio to
Be honest.

Thanks peeps!

 

[Kopite67]

Great effort brother. The 4kg drop from the first post must be very satisfying indeed.
How are you structuring your gym work at present? I notice you seem to be doing all body parts in the same session. Is this the approach you are looking for and what is the reasoning behind it? Interested in knowing how you are approaching all aspects of this Evo journey.

 

[jenkemj]

Great effort brother. The 4kg drop from the first post must be very satisfying indeed.
How are you structuring your gym work at present? I notice you seem to be doing all body parts in the same session. Is this the approach you are looking for and what is the reasoning behind it? Interested in knowing how you are approaching all aspects of this Evo journey.

Cheers bro it feels good man,
im doing a pull day and a push day with compound lifts to start off. Bench and squats on push day and deadlifts on pull day. (Bent over rows seem to just over activate my biceps) I’m trying to hit all body parts atleast twice a week, I can’t remember where but I’ve heard it’s the sweet spot for
Hypertrophy. I’m a newbie though and open to any advice cheers!

 

[jenkemj]

Previous GP blood test results,
Also I hadn’t noted before that I’ve been using mounjaro for 7 weeks and have lost 10 kilos so far

 

[kamsikazee]

Welcome to the EVO family brother!! I am on a similar journey!! Looking forward to seeing your progress and hitting your goal!!

 

[jenkemj]

Welcome to the EVO family brother!! I am on a similar journey!! Looking forward to seeing your progress and hitting your goal!!

Legend bro, best of luck with your journey!

 

[Warthog61]

Welcome brother! A lot of knowledge and experience here. You are in good hands! Will be exciting to see your journey!

Keep it up!

 

[Kopite67]

Cheers bro it feels good man,
im doing a pull day and a push day with compound lifts to start off. Bench and squats on push day and deadlifts on pull day. (Bent over rows seem to just over activate my biceps) I’m trying to hit all body parts atleast twice a week, I can’t remember where but I’ve heard it’s the sweet spot for
Hypertrophy. I’m a newbie though and open to any advice cheers!

Thanks for the update bro. If you are looking at a hypertrophy/body building type program the majority of the Evo Fam do this and can advise changes better than I can coming from a predominantly powerlifting basis myself. @Pigsy , @Allupfromhere , @HarleyGuy @LevButlerov and a multitude of others have excellent logs or advice with this.
My advice would be to keep the push/pull that you like (liking what you do is vitally important for all of this) but go to 3 or 4 days as a program with a basis of push-upper, pull lower, push-lower, pull upper. Whilst you can do things like Squats and bench on the same day it is usually better to separate these large movements so you can focus on the form and function of them without fatigue diluting this. My 2cents anyway.
Keep up with the log and keep pushing forward, you are doing fabulous Brother.

 

[HarleyGuy]

Previous GP blood test results,
Also I hadn’t noted before that I’ve been using mounjaro for 7 weeks and have lost 10 kilos so far

Welcome to the EVO family @jenkemj! I’m looking forward to following your transformation. This is a great start to your log.

For the GLP-1: what is your current dose of mounjaro?

How many times are you able to get to the gym per week? Would you be interested in separating squats, bench press, and back into their own days?

I like that you’re prioritizing protein in your diet and paying attention to macros. Great stuff keep it up!

 

[jenkemj]

Welcome brother! A lot of knowledge and experience here. You are in good hands! Will be exciting to see your journey!

Keep it up!

Cheers bro!

Thanks for the update bro. If you are looking at a hypertrophy/body building type program the majority of the Evo Fam do this and can advise changes better than I can coming from a predominantly powerlifting basis myself. @Pigsy , @Allupfromhere , @HarleyGuy @LevButlerov and a multitude of others have excellent logs or advice with this.
My advice would be to keep the push/pull that you like (liking what you do is vitally important for all of this) but go to 3 or 4 days as a program with a basis of push-upper, pull lower, push-lower, pull upper. Whilst you can do things like Squats and bench on the same day it is usually better to separate these large movements so you can focus on the form and function of them without fatigue diluting this. My 2cents anyway.
Keep up with the log and keep pushing forward, you are doing fabulous Brother.

Thanks Mate, ill
Have a look at these splits through a few logs. The multiple compound lifts definitely fatigue my CNS, hopefully this gives me some more energy and better results

 

[jenkemj]

Welcome to the EVO family @jenkemj! I’m looking forward to following your transformation. This is a great start to your log.

For the GLP-1: what is your current dose of mounjaro?

How many times are you able to get to the gym per week? Would you be interested in separating squats, bench press, and back into their own days?

I like that you’re prioritizing protein in your diet and paying attention to macros. Great stuff keep it up!

Thanks a lot @HarleyGuy, I’m getting way more feedback than I expected

I’m currently on 5mg of mounjaro prescribed and taking cjc/ipa 200mcg mix through @Prymal

I’m currently working out 4-5 times a week.

Usually Day 1 Push Day, 2 Pull Day, 3 30 minute hike 4 push day 5 pull day 6 hike 7 rest

Yeah I was thinking of hitting legs before my hike just to not make some days too intense. I’m going to have a look at the splits I was recommended above and see how I go

 

[HarleyGuy]

Thanks a lot @HarleyGuy, I’m getting way more feedback than I expected

Of course brother! We’re always happy to see someone join the family to better themselves and achieve their goals. You can be as open and honest as you want here we help anyone with anything they’re needing help with.

If you check our podcast there’s a lot of members who discuss recovering from addiction and there’s recovery journals on here too.

Happy to have you on board brother.

For the CJC/IPA is it a budget issue? I’d recommend just running 2iu of real GH instead. You’ll get the lipolysis you’re looking for along with your pituitary still helping out during deep sleep right after you fall asleep.

I’d definitely incorporate a leg day in there. A Quads/Hams/Calves/abs day on its own.

 

[LevButlerov]

Thanks for detailed reply @LevButlerov
And thanks to everyone making me feel very welcome!

Weigh in this morning was 112.1kg (I hadn’t weighed in a month on my first post) also im getting a dexascan next week!

Diet
Breakfast
Protein yogurt, spring water tuna can, blackberries punnet

Lunch
Beef bolognese,
Muscle nation protein water

Pre workout mix, 3g l carnitine

Chicken burrito bowl
Protein shake


Calories

≈ 1,670 kcal
Protein

≈ 195 g

Carbohydrates

≈ 115–120 g

Fat

≈ 46–48 g

Training today
Bench press 8x80kg 4 sets
Squats 120kg x5 3 sets
Tricep extensions 32kg x 15
Overhead press fixed machine 42kg x 10 3 sets
Cable lateral raise 7.5kg to 5kg drop set as many reps as possible x 3 sets

In relation to supplements im not taking any of the supplements you mentioned and i was taking creatine 3-5g a day (teaspoon) but have stopped as i found my blood results and saw my creatinine levels were at 128. Recommended was between 60-100 and that was before i started supplementing it.

I’ll look into having my hormones levels tested soon. Especially with the cjc/ipa I’ve just started.


I got in 7000 steps for today. But no intentional cardio for the day. I only really have my hill climb as my cardio to
Be honest.

Thanks peeps!

Your intake is fairly low, and are you getting the macros via app or guessing? @jenkemj

how much cardio did you do pre post training?
and your reps ALL should go to 20-25 range and drop weight, you need volume and cardio in your routine.

post your blood results blur out personal info

 

[stevesmi]

Hey fellas,

First time poster, im currently very overweight at 115kg/83kg lean mass and looking to cut down to 90kg over 6 months while retaining as much muscle as i can. Im looking for advice as to what i can be doing better. I've been properly training for three months and while i'm seeing results like most people id love to speed up the process!

Stats
32 Y/O
6"1'
116.1 KG
28.4% BF
CJC/IPA Nightly daily, 2-3 hours after food, 300mcg
Tirzepatide 5mg once a week.

I'm currently running a push/pull routine with my workouts. Day 1 I hit Triceps, shoulders, chest and quads/glutes. I start with my compound exercises each day so i hit bench press and squats followed by isolation exercises. Day 2 I hit Back, Biceps and Hamstrings (i kinda neglect calves because they are unproportionally large on me already) Deadlift for the hamstrings followed by isolation exercises. I'm hitting 6-8 reps for compound movements and 10 - 15 for isolation exercises. Day 3 is a hike, pretty intense uphill slog for about 30 minutes. Followed by the same thing again except i have a rest day after two times through. Im getting good progressive overload on all my lifts (newbie gains) but starting to stall.

Im hitting 1700 - 2000 calories a day and getting in 180 - 200g of Protein.

For today I had a protein yogurt 20g protein 120 cal
punnet of blackberries

Lunch
Maryland Supreme Chicken, chilli sauce tomatoes and onion and pita bread

Dinner
Breast Chicken approx 250g
Sweet potato and pees.

I had two protein waters during the day, 24g protein, 103 cal each

Supplements
morning 1 x fish oil, magnesium, vitamin d3 tablet
night 1 x fish oil, magnesium, vitamin d3 and zinc.
Creatine and L Carnintine (oral) pre workout.

BP 119/78 that was a couple of days ago, I'm seeing my GP again in the next week or so, so i should be able to get a copy of my bloods. Always just took the GP's advice tbh, last time it was i have a fatty liver but everything else checked out fine. I dont know the specifics sorry.

i'll create a training log in the next post and record specifics as today was my rest day.

Cheers lads!

@jenkemj one of the obvious things that can be improved is definitely the diet. I like the dinner that you put together but the lunch is definitely needing to be improved on. Want to eat clean food and avoid things like bread, sauces, and processed foods.

 

[ceo]

Here’s a few photos for reference, the gunt is shrinking slowly lol

Bros, you got some size on your frame. That's okay. When I had to take two years off from the gym after my plumbing accident, I ballooned big time. I was maybe 60-70 pounds overweight. But now I came back. Check out my log too. @jenkemj

 

[jenkemj]

Of course brother! We’re always happy to see someone join the family to better themselves and achieve their goals. You can be as open and honest as you want here we help anyone with anything they’re needing help with.

If you check our podcast there’s a lot of members who discuss recovering from addiction and there’s recovery journals on here too.

Happy to have you on board brother.

For the CJC/IPA is it a budget issue? I’d recommend just running 2iu of real GH instead. You’ll get the lipolysis you’re looking for along with your pituitary still helping out during deep sleep right after you fall asleep.

I’d definitely incorporate a leg day in there. A Quads/Hams/Calves/abs day on its own.

Definitely getting the community vibe!

I’m very new to Peptides and with the CJC/IPA I wanted to take something for muscle retention and impacted weight loss that stimulated your bodies own production rather than synthetics. I was interested in test, but I havnt got my levels done and im still looking to have kids and not yet confident with pct or attempting it really because I have limited foundational knowledge. HGH would be better for sure but im not sure about whether it shuts your natural production down and read about facial structure differences when people take it allegedly. Probably when people take waayyyy too much but I don’t really know so I’m lucky im on here!

Your intake is fairly low, and are you getting the macros via app or guessing? @jenkemj

how much cardio did you do pre post training?
and your reps ALL should go to 20-25 range and drop weight, you need volume and cardio in your routine.

post your blood results blur out personal info

Using chat gpt to calculate, I’m using nutritional information on packaged foods and getting it to calculate estimates for my calories and macros. Carbs and fats were much under what’d usually have yesterday but I’m not sure how much more I should have .

I havnt been doing any cardio pre or post workout. Illl up my reps to 20-25 and see how I go!

I posted the bloods up earlier

Cheers for the help!

 

[Ulter]

Cheers bro it feels good man,
im doing a pull day and a push day with compound lifts to start off. Bench and squats on push day and deadlifts on pull day. (Bent over rows seem to just over activate my biceps) I’m trying to hit all body parts atleast twice a week, I can’t remember where but I’ve heard it’s the sweet spot for
Hypertrophy. I’m a newbie though and open to any advice cheers!

I think that's a good strategy to hit the compound lifts. @jenkemj you'll never go wrong doing them. They are a great option.

 

[2Thick]

Hey fellas,

First time poster, im currently very overweight at 115kg/83kg lean mass and looking to cut down to 90kg over 6 months while retaining as much muscle as i can. Im looking for advice as to what i can be doing better. I've been properly training for three months and while i'm seeing results like most people id love to speed up the process!

Stats
32 Y/O
6"1'
116.1 KG
28.4% BF
CJC/IPA Nightly daily, 2-3 hours after food, 300mcg
Tirzepatide 5mg once a week.

I'm currently running a push/pull routine with my workouts. Day 1 I hit Triceps, shoulders, chest and quads/glutes. I start with my compound exercises each day so i hit bench press and squats followed by isolation exercises. Day 2 I hit Back, Biceps and Hamstrings (i kinda neglect calves because they are unproportionally large on me already) Deadlift for the hamstrings followed by isolation exercises. I'm hitting 6-8 reps for compound movements and 10 - 15 for isolation exercises. Day 3 is a hike, pretty intense uphill slog for about 30 minutes. Followed by the same thing again except i have a rest day after two times through. Im getting good progressive overload on all my lifts (newbie gains) but starting to stall.

Im hitting 1700 - 2000 calories a day and getting in 180 - 200g of Protein.

For today I had a protein yogurt 20g protein 120 cal
punnet of blackberries

Lunch
Maryland Supreme Chicken, chilli sauce tomatoes and onion and pita bread

Dinner
Breast Chicken approx 250g
Sweet potato and pees.

I had two protein waters during the day, 24g protein, 103 cal each

Supplements
morning 1 x fish oil, magnesium, vitamin d3 tablet
night 1 x fish oil, magnesium, vitamin d3 and zinc.
Creatine and L Carnintine (oral) pre workout.

BP 119/78 that was a couple of days ago, I'm seeing my GP again in the next week or so, so i should be able to get a copy of my bloods. Always just took the GP's advice tbh, last time it was i have a fatty liver but everything else checked out fine. I dont know the specifics sorry.

i'll create a training log in the next post and record specifics as today was my rest day.

Cheers lads!

@jenkemj the dinner that you put together is perfect. Sweet potatoes, chicken breast, and some peas. You're not going to go wrong with that. Maybe add a piece of pineapple too to help digestion.

 

[ROIDDERS]

Hey fellas,

First time poster, im currently very overweight at 115kg/83kg lean mass and looking to cut down to 90kg over 6 months while retaining as much muscle as i can. Im looking for advice as to what i can be doing better. I've been properly training for three months and while i'm seeing results like most people id love to speed up the process!

Stats
32 Y/O
6"1'
116.1 KG
28.4% BF
CJC/IPA Nightly daily, 2-3 hours after food, 300mcg
Tirzepatide 5mg once a week.

I'm currently running a push/pull routine with my workouts. Day 1 I hit Triceps, shoulders, chest and quads/glutes. I start with my compound exercises each day so i hit bench press and squats followed by isolation exercises. Day 2 I hit Back, Biceps and Hamstrings (i kinda neglect calves because they are unproportionally large on me already) Deadlift for the hamstrings followed by isolation exercises. I'm hitting 6-8 reps for compound movements and 10 - 15 for isolation exercises. Day 3 is a hike, pretty intense uphill slog for about 30 minutes. Followed by the same thing again except i have a rest day after two times through. Im getting good progressive overload on all my lifts (newbie gains) but starting to stall.

Im hitting 1700 - 2000 calories a day and getting in 180 - 200g of Protein.

For today I had a protein yogurt 20g protein 120 cal
punnet of blackberries

Lunch
Maryland Supreme Chicken, chilli sauce tomatoes and onion and pita bread

Dinner
Breast Chicken approx 250g
Sweet potato and pees.

I had two protein waters during the day, 24g protein, 103 cal each

Supplements
morning 1 x fish oil, magnesium, vitamin d3 tablet
night 1 x fish oil, magnesium, vitamin d3 and zinc.
Creatine and L Carnintine (oral) pre workout.

BP 119/78 that was a couple of days ago, I'm seeing my GP again in the next week or so, so i should be able to get a copy of my bloods. Always just took the GP's advice tbh, last time it was i have a fatty liver but everything else checked out fine. I dont know the specifics sorry.

i'll create a training log in the next post and record specifics as today was my rest day.

Cheers lads!

Keep up the good work boss. Really good job on this. I like that you are doing those deadlifts. Those are very good for burning a lot of calories quick. Also nice on your blood pressure. @jenkemj

 

[Allupfromhere]

Hey fellas,

First time poster, im currently very overweight at 115kg/83kg lean mass and looking to cut down to 90kg over 6 months while retaining as much muscle as i can. Im looking for advice as to what i can be doing better. I've been properly training for three months and while i'm seeing results like most people id love to speed up the process!

Stats
32 Y/O
6"1'
116.1 KG
28.4% BF
CJC/IPA Nightly daily, 2-3 hours after food, 300mcg
Tirzepatide 5mg once a week.

I'm currently running a push/pull routine with my workouts. Day 1 I hit Triceps, shoulders, chest and quads/glutes. I start with my compound exercises each day so i hit bench press and squats followed by isolation exercises. Day 2 I hit Back, Biceps and Hamstrings (i kinda neglect calves because they are unproportionally large on me already) Deadlift for the hamstrings followed by isolation exercises. I'm hitting 6-8 reps for compound movements and 10 - 15 for isolation exercises. Day 3 is a hike, pretty intense uphill slog for about 30 minutes. Followed by the same thing again except i have a rest day after two times through. Im getting good progressive overload on all my lifts (newbie gains) but starting to stall.

Im hitting 1700 - 2000 calories a day and getting in 180 - 200g of Protein.

For today I had a protein yogurt 20g protein 120 cal
punnet of blackberries

Lunch
Maryland Supreme Chicken, chilli sauce tomatoes and onion and pita bread

Dinner
Breast Chicken approx 250g
Sweet potato and pees.

I had two protein waters during the day, 24g protein, 103 cal each

Supplements
morning 1 x fish oil, magnesium, vitamin d3 tablet
night 1 x fish oil, magnesium, vitamin d3 and zinc.
Creatine and L Carnintine (oral) pre workout.

BP 119/78 that was a couple of days ago, I'm seeing my GP again in the next week or so, so i should be able to get a copy of my bloods. Always just took the GP's advice tbh, last time it was i have a fatty liver but everything else checked out fine. I dont know the specifics sorry.

i'll create a training log in the next post and record specifics as today was my rest day.

Cheers lads!

Welcome to evo brother
Awesome to hear you taking back control of your life with this journey and you have found the right community to help you the whole way.

The lowest hanging fruit here is the diet brother. Cals are too low and wont give you much room to move from there on.

Second is your training split.. your current setup will cause too much systemic fatigue before you get the most out of muscle stimulus.

Bench and squats plus everything else in the same day will just burn you out especially with current nutrition. As @HarleyGuy mentioned at this day seperating you compound movements to different days is a much more productive approach.

Honestly a simple push, pull, lower, rest then repeat is going to be so much more productive at this stage and your ability to recover properly too.

Whilst your cutting,peri workout nutrition is going to be crucial here.

lets see a few more days of eating brother and once we get a clearer picture we will help you fine tune things.

Hows your sleep?
whats water intake too brother? Urea was high on your bloodwork.

Take some tudca and nac to help clean up liver enzymes too

For the CJC/IPA is it a budget issue? I’d recommend just running 2iu of real GH instead. You’ll get the lipolysis you’re looking for along with your pituitary still helping out during deep sleep right after you fall asleep.

Couldnt agree more here, wouldnt waste my time with those but thats me personally.

The influence and impact here from that combo is minimal especially if injection timing isnt on the money

 

[jenkemj]

Welcome to evo brother
Awesome to hear you taking back control of your life with this journey and you have found the right community to help you the whole way.

The lowest hanging fruit here is the diet brother. Cals are too low and wont give you much room to move from there on.

Second is your training split.. your current setup will cause too much systemic fatigue before you get the most out of muscle stimulus.

Bench and squats plus everything else in the same day will just burn you out especially with current nutrition. As @HarleyGuy mentioned at this day seperating you compound movements to different days is a much more productive approach.

Honestly a simple push, pull, lower, rest then repeat is going to be so much more productive at this stage and your ability to recover properly too.

Whilst your cutting,peri workout nutrition is going to be crucial here.

lets see a few more days of eating brother and once we get a clearer picture we will help you fine tune things.

Hows your sleep?
whats water intake too brother? Urea was high on your bloodwork.

Take some tudca and nac to help clean up liver enzymes too

Couldnt agree more here, wouldnt waste my time with those but thats me personally.

The influence and impact here from that combo is minimal especially if injection timing isnt on the money

Thanks brother appreciate it! Yeah I think you’re right with the calories. I might try 2000-2200 cal and incorporate more cardio. I’ll hopefully have some more energy.

I’m looking through a couple of training splits from the guys above and looking to increase to 20-25 reps for each set I do.

Sleeps okay. Deeper with the peptide but only getting in 6-7 hours. I havnt been tracking my water. I’d estimate around 3 litres a day but I honestly im havnt thought to much water consumption just staying hydrated. Urines clear etc.

Just bought some tudca based on this and another comment for the atl.

I’m really just dipping my toe in the water with the peptides I think. But I know that until I get these essentials right the extras won’t be any good to me. Thanks for the feedback!

 

[LevButlerov]

Using chat gpt to calculate, I’m using nutritional information on packaged foods and getting it to calculate estimates for my calories and macros. Carbs and fats were much under what’d usually have yesterday but I’m not sure how much more I should have .

I havnt been doing any cardio pre or post workout. Illl up my reps to 20-25 and see how I go!

I posted the bloods up earlier

Cheers for the help!

chatgpt is not a person its a chatbot, dont use it to get any info, its dangerous and lies all the time, they all it 'hallucinations' but its just lies @jenkemj can you get normal myfitnesspal app?

Previous GP blood test results,
Also I hadn’t noted before that I’ve been using mounjaro for 7 weeks and have lost 10 kilos so far

yes I saw these bloods but how about testosterone e2 etc?

 

[Mobster]

If you MUST use ChatGPT please double check the data

 

[jenkemj]

Daily Log:
Using the Hitmeal app not sure about calculating particulars but that’s my daily intake for today in the screenshots.

Gym Today
Pull Day
Seated cable rows 70kg x 15 3 sets
Seated pull downs 70kg x 15 3 sets last set drop set
Face Pulls 17kg x 15 3 sets
Seated bicep curls 30kg x 15 3 sets

30 minute walk with the dog

Added Metamucil to my supplements

chatgpt is not a person its a chatbot, dont use it to get any info, its dangerous and lies all the time, they all it 'hallucinations' but its just lies @jenkemj can you get normal myfitnesspal app?


yes I saw these bloods but how about testosterone e2 etc?

Had hormones bloods taken today will hopefully have the results tomorrow.

 

[ballin2504]

Hey fellas,

First time poster, im currently very overweight at 115kg/83kg lean mass and looking to cut down to 90kg over 6 months while retaining as much muscle as i can. Im looking for advice as to what i can be doing better. I've been properly training for three months and while i'm seeing results like most people id love to speed up the process!

Stats
32 Y/O
6"1'
116.1 KG
28.4% BF
CJC/IPA Nightly daily, 2-3 hours after food, 300mcg
Tirzepatide 5mg once a week.

I'm currently running a push/pull routine with my workouts. Day 1 I hit Triceps, shoulders, chest and quads/glutes. I start with my compound exercises each day so i hit bench press and squats followed by isolation exercises. Day 2 I hit Back, Biceps and Hamstrings (i kinda neglect calves because they are unproportionally large on me already) Deadlift for the hamstrings followed by isolation exercises. I'm hitting 6-8 reps for compound movements and 10 - 15 for isolation exercises. Day 3 is a hike, pretty intense uphill slog for about 30 minutes. Followed by the same thing again except i have a rest day after two times through. Im getting good progressive overload on all my lifts (newbie gains) but starting to stall.

Im hitting 1700 - 2000 calories a day and getting in 180 - 200g of Protein.

For today I had a protein yogurt 20g protein 120 cal
punnet of blackberries

Lunch
Maryland Supreme Chicken, chilli sauce tomatoes and onion and pita bread

Dinner
Breast Chicken approx 250g
Sweet potato and pees.

I had two protein waters during the day, 24g protein, 103 cal each

Supplements
morning 1 x fish oil, magnesium, vitamin d3 tablet
night 1 x fish oil, magnesium, vitamin d3 and zinc.
Creatine and L Carnintine (oral) pre workout.

BP 119/78 that was a couple of days ago, I'm seeing my GP again in the next week or so, so i should be able to get a copy of my bloods. Always just took the GP's advice tbh, last time it was i have a fatty liver but everything else checked out fine. I dont know the specifics sorry.

i'll create a training log in the next post and record specifics as today was my rest day.

Cheers lads!

@jenkemj really nice start to the log. Let’s get some pics up man. Glad to have you here on evo brother

 

[HarleyGuy]

I’m very new to Peptides and with the CJC/IPA I wanted to take something for muscle retention and impacted weight loss that stimulated your bodies own production rather than synthetics. I was interested in test, but I havnt got my levels done and im still looking to have kids and not yet confident with pct or attempting it really because I have limited foundational knowledge. HGH would be better for sure but im not sure about whether it shuts your natural production down and read about facial structure differences when people take it allegedly. Probably when people take waayyyy too much but I don’t really know so I’m lucky im on here!

You're in the right place to be learning about this.

Just a quick tip: you're using the word "synthetic" when you should be using endogenous or exogenous. Everything you inject into yourself has been made through some chemical synthesis to match the bodies natural compound and is therefore 'synthetic' as you're detailing it. Anything you pin (inject) into yourself is exogenous (coming from outside the body) and can be a 'synthetic' form of something endogenous (something produced inside the body). CJC/IPA is exogenous and helps produce endogenous GH. Pinning real GH is exogenous and adds to your real endogenous GH. It doesn't shut you down. I get the way you're thinking but if the CJC/IPA boosts your endogenous GH just like taking exogenous GH (which it does) then the 'shut down' you're worried about (if GH did that) would happen with CJC/IPA just as it would with taking GH. Luckily for you though, as this is a concern of yours, it does not shut down your HPTA.

We have a ton of learning resources on here for you to look through including podcasts on any topic you want.

Listen to our podcasts, they are all about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

You can download our eBooks and learn more:
https://irongorillas.com

We also have a megathread on PCT here for you to learn from:
https://www.evolutionary.org/forums/threads/the-perfect-pct-simplified.49252/


Before you do decide to use steroids and since you're young I recommend become as learned as possible on steroids in this order:

1. PCT (after steroid usage how can you come off in a healthy way to get your natural test, hormones and HPTA back up and running)
2. Diet/Supps (we must see you have this dialed in with the proper macros and calories and supplements)
3. Training (we need to make sure you're training is consistent and proper)
4. Steroids (then, if you trust this forum which you should, we will get you squared away for a proper cycle suited and tailored to you)

 

[Kopite67]

Daily Log:
Using the Hitmeal app not sure about calculating particulars but that’s my daily intake for today in the screenshots.

Gym Today
Pull Day
Seated cable rows 70kg x 15 3 sets
Seated pull downs 70kg x 15 3 sets last set drop set
Face Pulls 17kg x 15 3 sets
Seated bicep curls 30kg x 15 3 sets

30 minute walk with the dog

Added Metamucil to my supplements



Had hormones bloods taken today will hopefully have the results tomorrow.

Strong lifts brother. Nice pull day setup.

 

[LevButlerov]

Daily Log:
Using the Hitmeal app not sure about calculating particulars but that’s my daily intake for today in the screenshots.

Gym Today
Pull Day
Seated cable rows 70kg x 15 3 sets
Seated pull downs 70kg x 15 3 sets last set drop set
Face Pulls 17kg x 15 3 sets
Seated bicep curls 30kg x 15 3 sets

30 minute walk with the dog

Added Metamucil to my supplements



Had hormones bloods taken today will hopefully have the results tomorrow.

we need to get your protein up but instead of metamucil you need to get actual raw psyllium, can you get that? @jenkemj
how much cardio did you do?

 

[jenkemj]

Daily Log

Trying out the MyFitnessPal app, for calories and protein. A little extra could be added as there was a considerable amount of chicken, I can measure it out I’ll just have to get the hang of customising using the app. Photos below

Workout
Squats 3x120 (felt a minor discomfort from a t5 fracture that healed incorrectly so is stopped)
Leg press 90kg x 20 reps 3 sets
Leg extensions 54kg x 25 3 sets
Leg abductor machine 35kg x 25 3 sets
Leg adductor machine 70kg x 25 3 sets

Cardio 45 minutes on the treadmill at 5.5kph

Weight 111.1kg

we need to get your protein up but instead of metamucil you need to get actual raw psyllium, can you get that? @jenkemj
how much cardio did you do?

Bought some raw psyllium today, I’m gonna try and commit to 30-45 minutes of low intensity cardio each day.

You're in the right place to be learning about this.

Just a quick tip: you're using the word "synthetic" when you should be using endogenous or exogenous. Everything you inject into yourself has been made through some chemical synthesis to match the bodies natural compound and is therefore 'synthetic' as you're detailing it. Anything you pin (inject) into yourself is exogenous (coming from outside the body) and can be a 'synthetic' form of something endogenous (something produced inside the body). CJC/IPA is exogenous and helps produce endogenous GH. Pinning real GH is exogenous and adds to your real endogenous GH. It doesn't shut you down. I get the way you're thinking but if the CJC/IPA boosts your endogenous GH just like taking exogenous GH (which it does) then the 'shut down' you're worried about (if GH did that) would happen with CJC/IPA just as it would with taking GH. Luckily for you though, as this is a concern of yours, it does not shut down your HPTA.

We have a ton of learning resources on here for you to look through including podcasts on any topic you want.

Listen to our podcasts, they are all about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

You can download our eBooks and learn more:
https://irongorillas.com

We also have a megathread on PCT here for you to learn from:
https://www.evolutionary.org/forums/threads/the-perfect-pct-simplified.49252/


Before you do decide to use steroids and since you're young I recommend become as learned as possible on steroids in this order:

1. PCT (after steroid usage how can you come off in a healthy way to get your natural test, hormones and HPTA back up and running)
2. Diet/Supps (we must see you have this dialed in with the proper macros and calories and supplements)
3. Training (we need to make sure you're training is consistent and proper)
4. Steroids (then, if you trust this forum which you should, we will get you squared away for a proper cycle suited and tailored to you)

Thank you for the information and sources, It’s so valuable to have good guidance here!

 

[HarleyGuy]

felt a minor discomfort from a t5 fracture that healed incorrectly so is stopped

We need to discuss this bro. What happened and when? Has this discomfort happened before with squats or was today a one-off? @LevButlerov

 

[Kopite67]

Daily Log

Trying out the MyFitnessPal app, for calories and protein. A little extra could be added as there was a considerable amount of chicken, I can measure it out I’ll just have to get the hang of customising using the app. Photos below

Workout
Squats 3x120 (felt a minor discomfort from a t5 fracture that healed incorrectly so is stopped)
Leg press 90kg x 20 reps 3 sets
Leg extensions 54kg x 25 3 sets
Leg abductor machine 35kg x 25 3 sets
Leg adductor machine 70kg x 25 3 sets

Cardio 45 minutes on the treadmill at 5.5kph

Weight 111.1kg


Bought some raw psyllium today, I’m gonna try and commit to 30-45 minutes of low intensity cardio each day.


Thank you for the information and sources, It’s so valuable to have good guidance here!

Nice update bro. The pain with squats doesn't sound good. Have had that looked at recently?

 

[jenkemj]

We need to discuss this bro. What happened and when? Has this discomfort happened before with squats or was today a one-off?

Yeah I had a hairline fracture in my spine about 6 years ago when my technique fell apart and I lost tension on a heavy back squat. It felt better after a week so I left it alone until 2 years ago when it flared up again. I had an X-ray and mri. And physio is all I can do which is accessory exercises dumbbell deadlifts and crab walks. Which I’m doing, I should be doing front squats instead of back squats due to pressure on the spine but I’d been getting confident over the last month or so and shouldn’t have done it. Either way, after a few days I’ll be good again I stopped as soon as i felt any sort of pain.

 

[jenkemj]

Nice update bro. The pain with squats doesn't sound good. Have had that looked at recently?

Thanks bro, just saw your comment! I commented on it just above

 

[Kopite67]

Thanks bro, just saw your comment! I commented on it just above

I just read about your back. If back squats still aggravate the area whenever you do them, might be best to not do them. Plenty of other leg exercises you can do. Do hack squats have the same painful outcome?

 

[Allupfromhere]

I just read about your back. If back squats still aggravate the area whenever you do them, might be best to not do them. Plenty of other leg exercises you can do. Do hack squats have the same painful outcome?

Was just about to ask the same question with the hacks...

@jenkemj as brother @Kopite67 mentioned if the risk is higher then the return its not worth it brother. Plenty of safer options for your goals right now.

 

[jenkemj]

I just read about your back. If back squats still aggravate the area whenever you do them, might be best to not do them. Plenty of other leg exercises you can do. Do hack squats have the same painful outcome?

Not sure about hack squats, front squats are fine I just hate them I’m thinking of cutting out squats all together and then adding in back extensions at this stage. 100% with you in utilising other leg exercises

 

[jenkemj]

Was just about to ask the same question with the hacks...

@jenkemj as brother @Kopite67 mentioned if the risk is higher then the return its not worth it brother. Plenty of safer options for your goals right now.

Couldn’t agree more, got lucky today with a little twinge. Heaps of other leg exercises and I’ll add in back extensions aswell

 

[LevButlerov]

Daily Log

Trying out the MyFitnessPal app, for calories and protein. A little extra could be added as there was a considerable amount of chicken, I can measure it out I’ll just have to get the hang of customising using the app. Photos below

Workout
Squats 3x120 (felt a minor discomfort from a t5 fracture that healed incorrectly so is stopped)
Leg press 90kg x 20 reps 3 sets
Leg extensions 54kg x 25 3 sets
Leg abductor machine 35kg x 25 3 sets
Leg adductor machine 70kg x 25 3 sets

Cardio 45 minutes on the treadmill at 5.5kph

Weight 111.1kg


Bought some raw psyllium today, I’m gonna try and commit to 30-45 minutes of low intensity cardio each day.


Thank you for the information and sources, It’s so valuable to have good guidance here!

Going well reps are up and psyllium is in, do you have pics of it? @jenkemj
protein is too low though bump

EVO family support your way! lets do this

 

[HarleyGuy]

Couldn’t agree more, got lucky today with a little twinge. Heaps of other leg exercises and I’ll add in back extensions aswell

I'm not sure if you should do rear squats until we strengthen your paraspinal muscles especially around your thoracic. Has anyone ever suggested you get a TENS machine and hook it up around your T5? I'm wondering if TENS therapy would help in this case including planks. @LevButlerov

 

[waggat]

Hey fellas,

First time poster, im currently very overweight at 115kg/83kg lean mass and looking to cut down to 90kg over 6 months while retaining as much muscle as i can. Im looking for advice as to what i can be doing better. I've been properly training for three months and while i'm seeing results like most people id love to speed up the process!

Stats
32 Y/O
6"1'
116.1 KG
28.4% BF
CJC/IPA Nightly daily, 2-3 hours after food, 300mcg
Tirzepatide 5mg once a week.

I'm currently running a push/pull routine with my workouts. Day 1 I hit Triceps, shoulders, chest and quads/glutes. I start with my compound exercises each day so i hit bench press and squats followed by isolation exercises. Day 2 I hit Back, Biceps and Hamstrings (i kinda neglect calves because they are unproportionally large on me already) Deadlift for the hamstrings followed by isolation exercises. I'm hitting 6-8 reps for compound movements and 10 - 15 for isolation exercises. Day 3 is a hike, pretty intense uphill slog for about 30 minutes. Followed by the same thing again except i have a rest day after two times through. Im getting good progressive overload on all my lifts (newbie gains) but starting to stall.

Im hitting 1700 - 2000 calories a day and getting in 180 - 200g of Protein.

For today I had a protein yogurt 20g protein 120 cal
punnet of blackberries

Lunch
Maryland Supreme Chicken, chilli sauce tomatoes and onion and pita bread

Dinner
Breast Chicken approx 250g
Sweet potato and pees.

I had two protein waters during the day, 24g protein, 103 cal each

Supplements
morning 1 x fish oil, magnesium, vitamin d3 tablet
night 1 x fish oil, magnesium, vitamin d3 and zinc.
Creatine and L Carnintine (oral) pre workout.

BP 119/78 that was a couple of days ago, I'm seeing my GP again in the next week or so, so i should be able to get a copy of my bloods. Always just took the GP's advice tbh, last time it was i have a fatty liver but everything else checked out fine. I dont know the specifics sorry.

i'll create a training log in the next post and record specifics as today was my rest day.

Cheers lads!

Hey mate, welcome to Evo. Good start to your log. You've given some good details.

Daily Log

Trying out the MyFitnessPal app, for calories and protein. A little extra could be added as there was a considerable amount of chicken, I can measure it out I’ll just have to get the hang of customising using the app. Photos below

Workout
Squats 3x120 (felt a minor discomfort from a t5 fracture that healed incorrectly so is stopped)
Leg press 90kg x 20 reps 3 sets
Leg extensions 54kg x 25 3 sets
Leg abductor machine 35kg x 25 3 sets
Leg adductor machine 70kg x 25 3 sets

Cardio 45 minutes on the treadmill at 5.5kph

Weight 111.1kg


Bought some raw psyllium today, I’m gonna try and commit to 30-45 minutes of low intensity cardio each day.


Thank you for the information and sources, It’s so valuable to have good guidance here!

Will you do a another leg day that is more hamstring and glute focused?

Your diet looks ok. As others have said, just need to get the protein up a bit. Could drop fat a bit as well.

Looking forward to following your progress.

 

[jenkemj]

Hey lads I’m posted my dexa scan results for the last 6 weeks and very happy with the results!

I’ve also got my hormone blood test results back and have very low free and total test. Honestly not surprised, I’ve been in a slump before the dieting even started. Any advice for the test levels? I’ll follow up with a doctor next week as I have an appointment for the tirzapitide script anyway. I’d be happy to try out test and Hcg. If there are options for minimal fertility risk.

@LevButlerov ive added a photo of the psyllium husk I started taking. Any recommendations on when to take it and how
Much? Thanks .

 

[jenkemj]

Hey mate, welcome to Evo. Good start to your log. You've given some good details.

Will you do a another leg day that is more hamstring and glute focused?

Your diet looks ok. As others have said, just need to get the protein up a bit. Could drop fat a bit as well.

Looking forward to following your progress.

Hey @waggat thanks the support mate!

Yeah absolutely, I’ve been looking through a few of the evo suggested splits. And was looking at hitting a few deadlifts but my back niggles prevented that unfortunately. I usually use the glute press machine but had a good workout all over the glute from hitting the adductors.

 

[jenkemj]

Howdy!

Morning weigh in 110.8kg

Food Log is in the pictures below, I added a custom total as I couldn’t add my kebab plate in cleanly. I’ll add another protein shake in too make
Up calories.


Calories 1,752
Protein 179 – 194 g
Carbs 65 – 75 g
Fat 61 – 81 g

Only did cardio today to help my back rest.
1 Hour gradient walk on the treadmill 6ks walked

 

[LevButlerov]

Hey lads I’m posted my dexa scan results for the last 6 weeks and very happy with the results!

I’ve also got my hormone blood test results back and have very low free and total test. Honestly not surprised, I’ve been in a slump before the dieting even started. Any advice for the test levels? I’ll follow up with a doctor next week as I have an appointment for the tirzapitide script anyway. I’d be happy to try out test and Hcg. If there are options for minimal fertility risk.

@LevButlerov ive added a photo of the psyllium husk I started taking. Any recommendations on when to take it and how
Much? Thanks .

your total test is high which is interesting, you taking any test boosters we dont know? @jenkemj

thanks for the psyllium pick but is that powder or husk?

Howdy!

Morning weigh in 110.8kg

Food Log is in the pictures below, I added a custom total as I couldn’t add my kebab plate in cleanly. I’ll add another protein shake in too make
Up calories.


Calories 1,752
Protein 179 – 194 g
Carbs 65 – 75 g
Fat 61 – 81 g

Only did cardio today to help my back rest.
1 Hour gradient walk on the treadmill 6ks walked

this is all day? shows 124 protein total

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[jenkemj]

your total test is high which is interesting, you taking any test boosters we dont know? @jenkemj

thanks for the psyllium pick but is that powder or husk?

this is all day? shows 124 protein total

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

From the bloods I thought the testosterone, particularly free testosterone was really low? Is the total test 10.7? I’m not on anything for test.

Yes it’s psyllium husk. Yeah I couldn’t add my last meal in on the app so I just added it and put the total for the day written in the post itself.

 

[Trenhead3cc]

total test is quite low . In range but bottom end.
Can see you aren’t taking anything to effect this . Are you going to take test in the near future ? What’s your age ?

Although getting diet dialled in and consistent training you will see improvements in these numbers naturally

 

[jenkemj]

total test is quite low . In range but bottom end.
Can see you aren’t taking anything to effect this . Are you going to take test in the near future ? What’s your age ?

Although getting diet dialled in and consistent training you will see improvements in these numbers naturally

Yeah was thinking of taking test in a cycle once I hit 87ish kgs presuming I’m around 15-18% bf. As I know it’s not as effective when you are overweight, I’m 32 and still looking to have kids aswell.

Beginner research is having my look at enclomophine or Clomid in the short term. But as my FSH and LH are pretty high it wouldn’t do much id imagine.

 

[Trenhead3cc]

Yeah was thinking of taking test in a cycle once I hit 87ish kgs presuming I’m around 15-18% bf. As I know it’s not as effective when you are overweight, I’m 32 and still looking to have kids aswell.

Beginner research is having my look at enclomophine or Clomid in the short term. But as my FSH and LH are pretty high it wouldn’t do much id imagine.

Yeah smart thinking. I ran 2 x cycles full pct end of my 20s. Met my now wife couple days after turning 30, ran nothing for the next 5 years while we had kids , then started again on cruise then blast from 35 years old.

I think getting your self fit and finding a wife and having kids top priority before adding any compounds into the mix . Especially your bloods with your test numbers you still have room to improve these through diet and training. Just mitigates any issues or risk. Don’t want your current or future gf/wife and have trouble conceiving and it’s all around using gear.

That being said you can still conceive on proper TRT , I do know someone who has spent over 1 year to get his FSH and LH back in normal range after just 18 months of blasting and cruising.

 

[jenkemj]

Yeah smart thinking. I ran 2 x cycles full pct end of my 20s. Met my now wife couple days after turning 30, ran nothing for the next 5 years while we had kids , then started again on cruise then blast from 35 years old.

I think getting your self fit and finding a wife and having kids top priority before adding any compounds into the mix . Especially your bloods with your test numbers you still have room to improve these through diet and training. Just mitigates any issues or risk. Don’t want your current or future gf/wife and have trouble conceiving and it’s all around using gear.

That being said you can still conceive on proper TRT , I do know someone who has spent over 1 year to get his FSH and LH back in normal range after just 18 months of blasting and cruising.

Thanks for the advice and feedback, my partner and I definitely getting there but we’re a few years off having kids. this low test business sucks aside from the muscle side of things, low sex drive isn’t good for either of us. definitely very keen to see the test increases as I lose weight for sure. I’ll see how I’m going for a bit and then try a lower dose with hcg and AI’s if it gets too much I think.

one of my good friends does 250mg test and has blasted 500 along with primo while using hcg and hasnt had any issues at all having kids.

Will be seeing a doctor to hash this out aswell

 

[Trenhead3cc]

Thanks for the advice and feedback, my partner and I definitely getting there but we’re a few years off having kids. this low test business sucks aside from the muscle side of things, low sex drive isn’t good for either of us. definitely very keen to see the test increases as I lose weight for sure. I’ll see how I’m going for a bit and then try a lower dose with hcg and AI’s if it gets too much I think.

one of my good friends does 250mg test and has blasted 500 along with primo while using hcg and hasnt had any issues at all having kids.

Will be seeing a doctor to hash this out aswell

100 percent everyone has different responses, some no issues at all some struggle. It’s all about risk vs reward.

But I can hear you about low sex drive, I started taking test again at 35 and wife was beating me off with a stick. Especially when I ran 500mg test a week. And taking test after being low test it is night and day. Mentally and physically

 

[Dreamer]

With your numbers, TRT would be a good addition, fertility is something you can work with through HMG and HCG in the future.

 

[LevButlerov]

From the bloods I thought the testosterone, particularly free testosterone was really low? Is the total test 10.7? I’m not on anything for test.

Yes it’s psyllium husk. Yeah I couldn’t add my last meal in on the app so I just added it and put the total for the day written in the post itself.

yes its not perfect but wanted to see if you took any test boosters just in case @jenkemj
you need psyllium powder that works better than raw husk

 

[HarleyGuy]

I’m 32 and still looking to have kids aswell.

We have a megathread on PCT for after your cycle if you're not looking to self TRT: https://www.evolutionary.org/forums/threads/the-perfect-pct-simplified.49252/

you need psyllium powder that works better than raw husk

And all this time I've been using husk, I'll be damned!

 

[jenkemj]

We have a megathread on PCT for after your cycle if you're not looking to self TRT: https://www.evolutionary.org/forums/threads/the-perfect-pct-simplified.49252/



And all this time I've been using husk, I'll be damned!

Awesome read

 

[jenkemj]

Daily Log:

Slept like garbage last night, probably 4-5 hours pretty abnormal for me to be honest,
Saw a doctor that went over my bloods and couldn’t really pinpoint much but that trt was the best next step with my symptoms unless another blood test is more favourable.

Morning weigh-in 111.2kg

Workout:

Shoulder Press machine 25x27.5kg 4 sets
Cable Tricep Pushdown 36kg x 20 4 sets last 1 drop set
Cable lateral raises 5kg x 25 4sets
Chest Press 25x 35kg 3 sets

Cardio
30 minutes incline walk

 

[Kopite67]

Daily Log:

Slept like garbage last night, probably 4-5 hours pretty abnormal for me to be honest,
Saw a doctor that went over my bloods and couldn’t really pinpoint much but that trt was the best next step with my symptoms unless another blood test is more favourable.

Morning weigh-in 111.2kg

Workout:

Shoulder Press machine 25x27.5kg 4 sets
Cable Tricep Pushdown 36kg x 20 4 sets last 1 drop set
Cable lateral raises 5kg x 25 4sets
Chest Press 25x 35kg 3 sets

Cardio
30 minutes incline walk

Sorry to see the sleep was crap brother. Next day I'm sure will be better. Your training was good and so was your food intake, so keep pushing along. Evo Fam will support you on your journey.

 

[HarleyGuy]

Awesome read

Agreed. There's a wealth of knowledge on here you can't find anywhere else!

 

[HarleyGuy]

Daily Log:

Slept like garbage last night, probably 4-5 hours pretty abnormal for me to be honest,
Saw a doctor that went over my bloods and couldn’t really pinpoint much but that trt was the best next step with my symptoms unless another blood test is more favourable.

Morning weigh-in 111.2kg

Workout:

Shoulder Press machine 25x27.5kg 4 sets
Cable Tricep Pushdown 36kg x 20 4 sets last 1 drop set
Cable lateral raises 5kg x 25 4sets
Chest Press 25x 35kg 3 sets

Cardio
30 minutes incline walk

I'd separate chest and triceps into one workout day and give them two exercises each with that volume you have above. Your volume is good. Then add in delts separate on something like back day with delts after back.

Also, don't pre-fatigue your triceps before chest press, start with chest press then finish off burning out your triceps.

Saw a doctor that went over my bloods

Did you ask for a copy and can you post your bloods here? They're obliged to let you have a copy if requested.

 

[waggat]

Daily Log:

Slept like garbage last night, probably 4-5 hours pretty abnormal for me to be honest,
Saw a doctor that went over my bloods and couldn’t really pinpoint much but that trt was the best next step with my symptoms unless another blood test is more favourable.

Morning weigh-in 111.2kg

Workout:

Shoulder Press machine 25x27.5kg 4 sets
Cable Tricep Pushdown 36kg x 20 4 sets last 1 drop set
Cable lateral raises 5kg x 25 4sets
Chest Press 25x 35kg 3 sets

Cardio
30 minutes incline walk

Nice update mate.

Saw your bloods. T levels are definitely low. I'd be interested to see if they improve over time when you lose fat and get your diet dialled in.

Agree with @HarleyGuy on the exercise sequence. I would do the following: chest press first (and I'd add another chest exercise), shoulder press, laterals then tricep pushdowns.

 

[jenkemj]

I'd separate chest and triceps into one workout day and give them two exercises each with that volume you have above. Your volume is good. Then add in delts separate on something like back day with delts after back.

Also, don't pre-fatigue your triceps before chest press, start with chest press then finish off burning out your triceps.


Did you ask for a copy and can you post your bloods here? They're obliged to let you have a copy if requested.

Unfortunately not enough people have quit the gym after getting fit for their New Year’s resolution. So I’m kinda just basing the workout order on what’s available at the moment haha. But yes I don’t need the triceps being too fatigue that I can’t priplerly workout the other muscle group for sure

I’ve posted my standard bloods and hormone Blood levels in this chat already, once I get the new results I’ll post them aswell

 

[jenkemj]

Nice update mate.

Saw your bloods. T levels are definitely low. I'd be interested to see if they improve over time when you lose fat and get your diet dialled in.

Agree with @HarleyGuy on the exercise sequence. I would do the following: chest press first (and I'd add another chest exercise), shoulder press, laterals then tricep pushdowns.

Really hoping so! I’d say a bit would have to do with less calories, carbs and fats aswell.

I’ll be switching the order as soon as the New Year’s resolution craze dies down so I can find some empty machines!

 

[Kopite67]

Really hoping so! I’d say a bit would have to do with less calories, carbs and fats aswell.

I’ll be switching the order as soon as the New Year’s resolution craze dies down so I can find some empty machines!

Keep pushing along brother, you've got this. If you want to lose weight faster do compound exercises like deadlifts, squats, bench and barbell cleans. Most people avoid the hell out of these areas and compound movements work the entire body. Just make sure you get someone to help initially who can ensure your form is good. Machines are good but are more isolation work. Need a base first. Just sayin'

 

[waggat]

Really hoping so! I’d say a bit would have to do with less calories, carbs and fats aswell.

I’ll be switching the order as soon as the New Year’s resolution craze dies down so I can find some empty machines!

Yes calorie and fat intake being too low can affect levels. That's why you want them low enough to lose weight but not too low.

 

[HarleyGuy]

Unfortunately not enough people have quit the gym after getting fit for their New Year’s resolution.

Haha you notice this too every single year eh? It's like clockwork... right around Valentine's Day the gym opens up like Moses parting the red sea.

once I get the new results I’ll post them aswell

Yes this is what I'm hoping to see soon thanks bro! @ tag me so I get to it fast and we can take a look
@LevButlerov

 

[LevButlerov]

Daily Log:

Slept like garbage last night, probably 4-5 hours pretty abnormal for me to be honest,
Saw a doctor that went over my bloods and couldn’t really pinpoint much but that trt was the best next step with my symptoms unless another blood test is more favourable.

Morning weigh-in 111.2kg

Workout:

Shoulder Press machine 25x27.5kg 4 sets
Cable Tricep Pushdown 36kg x 20 4 sets last 1 drop set
Cable lateral raises 5kg x 25 4sets
Chest Press 25x 35kg 3 sets

Cardio
30 minutes incline walk

are you taking any sleep aids before bed? @jenkemj

 

[jenkemj]

Haha you notice this too every single year eh? It's like clockwork... right around Valentine's Day the gym opens up like Moses parting the red sea.

Yes this is what I'm hoping to see soon thanks bro! @ tag me so I get to it fast and we can take a look
@LevButlerov

Nah I’m usually the leaving haha

I’ll tag you when it comes through

 

[jenkemj]

are you taking any sleep aids before bed? @jenkemj

No sleep aids but it’s not a consistent problem tbh. I generally get 8-9 hours

 

[jenkemj]

Keep pushing along brother, you've got this. If you want to lose weight faster do compound exercises like deadlifts, squats, bench and barbell cleans. Most people avoid the hell out of these areas and compound movements work the entire body. Just make sure you get someone to help initially who can ensure your form is good. Machines are good but are more isolation work. Need a base first. Just sayin'

For sure!

I’ll bump this up!

 

[HarleyGuy]

Nah I’m usually the leaving haha

I’ll tag you when it comes through

Awesome let's do it!

 

[LevButlerov]

No sleep aids but it’s not a consistent problem tbh. I generally get 8-9 hours

oh this is 1 off I get it

 

[jenkemj]

Daily Log:

Morning weighin: 111.1Kg

Feeling great today, switched my cjc/ipa injection to the morning as I felt it was slightly raising my heart rate and may have contributed to my poor sleep. Had a good boost throughout the day, not the goal to eat more but was slightly more hungry likely from the ipamorelin. But it made it so I could get sufficient calories in.

Training today

30 minutes cardio on the treadmill 6kmph

60kg x 25 4 sets lat cable pulldowns
60kg x 25 3 sets 1 drop set cable rows
BW x 20 back extensions (felt good)
25kg and 20, 15 and 13 bicep curls ( biceps were giving out)

No compound lifts like a barbell row while I’m rehabing my lower back.

Doctors appointment to see my updated test levels tomorrow. I can’t see them on myhealthrecord yet so I’ll find out tomorrow.

A big thanks to the lads that have been supporting me a lot so far. I continue to learn a lot from you guys. It means heaps.
@HarleyGuy @LevButlerov @Kopite67 @waggat

 

[Kopite67]

Daily Log:

Morning weighin: 111.1Kg

Feeling great today, switched my cjc/ipa injection to the morning as I felt it was slightly raising my heart rate and may have contributed to my poor sleep. Had a good boost throughout the day, not the goal to eat more but was slightly more hungry likely from the ipamorelin. But it made it so I could get sufficient calories in.

Training today

30 minutes cardio on the treadmill 6kmph

60kg x 25 4 sets lat cable pulldowns
60kg x 25 3 sets 1 drop set cable rows
BW x 20 back extensions (felt good)
25kg and 20, 15 and 13 bicep curls ( biceps were giving out)

No compound lifts like a barbell row while I’m rehabing my lower back.

Doctors appointment to see my updated test levels tomorrow. I can’t see them on myhealthrecord yet so I’ll find out tomorrow.

A big thanks to the lads that have been supporting me a lot so far. I continue to learn a lot from you guys. It means heaps.
@HarleyGuy @LevButlerov @Kopite67 @waggat

Great update brother. Nice block of training today. Absolutely ensure any injuries, especially the lower back, are rehabbed properly before hitting lifts that will have it involved. Please let us know how your Dr's appointment goes with those results

 

[waggat]

Daily Log:

Morning weighin: 111.1Kg

Feeling great today, switched my cjc/ipa injection to the morning as I felt it was slightly raising my heart rate and may have contributed to my poor sleep. Had a good boost throughout the day, not the goal to eat more but was slightly more hungry likely from the ipamorelin. But it made it so I could get sufficient calories in.

Training today

30 minutes cardio on the treadmill 6kmph

60kg x 25 4 sets lat cable pulldowns
60kg x 25 3 sets 1 drop set cable rows
BW x 20 back extensions (felt good)
25kg and 20, 15 and 13 bicep curls ( biceps were giving out)

No compound lifts like a barbell row while I’m rehabing my lower back.

Doctors appointment to see my updated test levels tomorrow. I can’t see them on myhealthrecord yet so I’ll find out tomorrow.

A big thanks to the lads that have been supporting me a lot so far. I continue to learn a lot from you guys. It means heaps.
@HarleyGuy @LevButlerov @Kopite67 @waggat

30 minutes at 6km/h is good going mate. Is that flat or incline?

Could you sub in another row for barbell rows that's easy on the back like chest supported row?

 

[jenkemj]

30 minutes at 6km/h is good going mate. Is that flat or incline?

Could you sub in another row for barbell rows that's easy on the back like chest supported row?

Cheers mate just flat today,

Good exercise choice really wanting to stimulate the upper back more

 

[HarleyGuy]

Daily Log:

Morning weighin: 111.1Kg

Feeling great today, switched my cjc/ipa injection to the morning as I felt it was slightly raising my heart rate and may have contributed to my poor sleep. Had a good boost throughout the day, not the goal to eat more but was slightly more hungry likely from the ipamorelin. But it made it so I could get sufficient calories in.

Training today

30 minutes cardio on the treadmill 6kmph

60kg x 25 4 sets lat cable pulldowns
60kg x 25 3 sets 1 drop set cable rows
BW x 20 back extensions (felt good)
25kg and 20, 15 and 13 bicep curls ( biceps were giving out)

No compound lifts like a barbell row while I’m rehabing my lower back.

Doctors appointment to see my updated test levels tomorrow. I can’t see them on myhealthrecord yet so I’ll find out tomorrow.

A big thanks to the lads that have been supporting me a lot so far. I continue to learn a lot from you guys. It means heaps.
@HarleyGuy @LevButlerov @Kopite67 @waggat

Good exercise choices while rehabing the back.

Doctors appointment to see my updated test levels tomorrow.

Ask him for a copy so you can post a pic here. I hope the bloodwork was a full panel including e2.

And yes no barbell rows please. That's one exercise that most people have shit form and it can really mess up your back.

 

[jenkemj]

Hey lads, pretty concerning blood levels come through this morning. I’m feeling okay, the doctor should call if there is anything imminent I need to discuss. Got an appointment this morning aswell.

@HarleyGuy

No e2 on this one, it was 120 is the test I got a few days ago

 

[jenkemj]

Hey lads I’m posted my dexa scan results for the last 6 weeks and very happy with the results!

I’ve also got my hormone blood test results back and have very low free and total test. Honestly not surprised, I’ve been in a slump before the dieting even started. Any advice for the test levels? I’ll follow up with a doctor next week as I have an appointment for the tirzapitide script anyway. I’d be happy to try out test and Hcg. If there are options for minimal fertility risk.

@LevButlerov ive added a photo of the psyllium husk I started taking. Any recommendations on when to take it and how
Much? Thanks .

@HarleyGuy
Here’s the hormone test taken a few days ago

 

[Kopite67]

Hey lads, pretty concerning blood levels come through this morning. I’m feeling okay, the doctor should call if there is anything imminent I need to discuss. Got an appointment this morning aswell.

@HarleyGuy

No e2 on this one, it was 120 is the test I got a few days ago

Yes brother that is a little concerning. I am very glad you are seeing someone today, otherwise I would be suggesting going to do exactly that. CK is all manner of wrong brother. So are the other high points.

 

[LevButlerov]

Daily Log:

Morning weighin: 111.1Kg

Feeling great today, switched my cjc/ipa injection to the morning as I felt it was slightly raising my heart rate and may have contributed to my poor sleep. Had a good boost throughout the day, not the goal to eat more but was slightly more hungry likely from the ipamorelin. But it made it so I could get sufficient calories in.

Training today

30 minutes cardio on the treadmill 6kmph

60kg x 25 4 sets lat cable pulldowns
60kg x 25 3 sets 1 drop set cable rows
BW x 20 back extensions (felt good)
25kg and 20, 15 and 13 bicep curls ( biceps were giving out)

No compound lifts like a barbell row while I’m rehabing my lower back.

Doctors appointment to see my updated test levels tomorrow. I can’t see them on myhealthrecord yet so I’ll find out tomorrow.

A big thanks to the lads that have been supporting me a lot so far. I continue to learn a lot from you guys. It means heaps.
@HarleyGuy @LevButlerov @Kopite67 @waggat

good day today I think you can move up your protein at least +30 right now and are you doing stretching warm up? @jenkemj

 

[stevesmi]

Daily Log:

Morning weighin: 111.1Kg

Feeling great today, switched my cjc/ipa injection to the morning as I felt it was slightly raising my heart rate and may have contributed to my poor sleep. Had a good boost throughout the day, not the goal to eat more but was slightly more hungry likely from the ipamorelin. But it made it so I could get sufficient calories in.

Training today

30 minutes cardio on the treadmill 6kmph

60kg x 25 4 sets lat cable pulldowns
60kg x 25 3 sets 1 drop set cable rows
BW x 20 back extensions (felt good)
25kg and 20, 15 and 13 bicep curls ( biceps were giving out)

No compound lifts like a barbell row while I’m rehabing my lower back.

Doctors appointment to see my updated test levels tomorrow. I can’t see them on myhealthrecord yet so I’ll find out tomorrow.

A big thanks to the lads that have been supporting me a lot so far. I continue to learn a lot from you guys. It means heaps.
@HarleyGuy @LevButlerov @Kopite67 @waggat

@jenkemj 30 minutes of cardio on the treadmill looks really good. I like that you have compound lifts like barbell row. That's a good one.

 

[2Thick]

Daily Log:

Morning weighin: 111.1Kg

Feeling great today, switched my cjc/ipa injection to the morning as I felt it was slightly raising my heart rate and may have contributed to my poor sleep. Had a good boost throughout the day, not the goal to eat more but was slightly more hungry likely from the ipamorelin. But it made it so I could get sufficient calories in.

Training today

30 minutes cardio on the treadmill 6kmph

60kg x 25 4 sets lat cable pulldowns
60kg x 25 3 sets 1 drop set cable rows
BW x 20 back extensions (felt good)
25kg and 20, 15 and 13 bicep curls ( biceps were giving out)

No compound lifts like a barbell row while I’m rehabing my lower back.

Doctors appointment to see my updated test levels tomorrow. I can’t see them on myhealthrecord yet so I’ll find out tomorrow.

A big thanks to the lads that have been supporting me a lot so far. I continue to learn a lot from you guys. It means heaps.
@HarleyGuy @LevButlerov @Kopite67 @waggat

Looking really good on this man. 30 minutes of cardio is solid. I also like the 60 kg and 25. Wow that's good. @jenkemj

 

[Ulter]

Daily Log:

Morning weighin: 111.1Kg

Feeling great today, switched my cjc/ipa injection to the morning as I felt it was slightly raising my heart rate and may have contributed to my poor sleep. Had a good boost throughout the day, not the goal to eat more but was slightly more hungry likely from the ipamorelin. But it made it so I could get sufficient calories in.

Training today

30 minutes cardio on the treadmill 6kmph

60kg x 25 4 sets lat cable pulldowns
60kg x 25 3 sets 1 drop set cable rows
BW x 20 back extensions (felt good)
25kg and 20, 15 and 13 bicep curls ( biceps were giving out)

No compound lifts like a barbell row while I’m rehabing my lower back.

Doctors appointment to see my updated test levels tomorrow. I can’t see them on myhealthrecord yet so I’ll find out tomorrow.

A big thanks to the lads that have been supporting me a lot so far. I continue to learn a lot from you guys. It means heaps.
@HarleyGuy @LevButlerov @Kopite67 @waggat

Looking really nice on this. 30 minutes of cardio was definitely on point. @jenkemj this is a fantastic workout that you're putting together and I like the 60 kg for four sets.

 

[ROIDDERS]

Cheers mate just flat today,

Good exercise choice really wanting to stimulate the upper back more

@jenkemj definitely can stimulate the back really good with some pull-ups and variations of the grip. That will go a long way.

 

[ceo]

Cheers mate just flat today,

Good exercise choice really wanting to stimulate the upper back more

Bros, when you train make sure you hit upper, middle, and lower back. Very, very important: lower back. You can train it really good doing Roman chairs and then some abs. @jenkemj

 

[jenkemj]

good day today I think you can move up your protein at least +30 right now and are you doing stretching warm up? @jenkemj

Doing light work with stretching stick and some light foam rolling before I head out

 

[jenkemj]

@jenkemj definitely can stimulate the back really good with some pull-ups and variations of the grip. That will go a long way.

When I drop a few kgs I’ll give them ago can only squeeze out 1 or 2 pull-ups at the moment!

 

[jenkemj]

Bros, when you train make sure you hit upper, middle, and lower back. Very, very important: lower back. You can train it really good doing Roman chairs and then some abs. @jenkemj

I’ll check it out cheers!

@jenkemj 30 minutes of cardio on the treadmill looks really good. I like that you have compound lifts like barbell row. That's a good one.

Thanks Bro!

Yes brother that is a little concerning. I am very glad you are seeing someone today, otherwise I would be suggesting going to do exactly that. CK is all manner of wrong brother. So are the other high points.

Yeah not sure what’s going on there, doctor kept asking if I’m taking any steroids or anything with my liver levels and I’m like nah but I want some test so I can start haha. I had some pretty rough doms when I had the blood test so doc thinks the ck will go down to a much better range along with the liver and kidney tests

 

[LevButlerov]

Doing light work with stretching stick and some light foam rolling before I head out

perfect

 

[Mobster]

switched cjc/ipa injection to the morning

Sometimes that's all the tweak you need to do

 

[jenkemj]

Daily Log:

Weight: 110.7kg

No workout today, CK levels were high so as the doctor said I’m resting for muscle breakdown. More bloods coming, hopefully have the results before tomorrow arvo to get back into it

 

[Kopite67]

Daily Log:

Weight: 110.7kg

No workout today, CK levels were high so as the doctor said I’m resting for muscle breakdown. More bloods coming, hopefully have the results before tomorrow arvo to get back into it

Nice to see that things calmed a bit brother. Have a rest and ease back into it. Remember its a marathon not a sprint. Evo Love bro

 

[ceo]

I’ll check it out cheers!

bros yeah and dont' forget stretching back too