Approved Log 2026 Cycle and Training Log - as a wheelchair user

[Mr.liftz]

Really looking forward to this podcast!

just finished brother! so i hope you can take something from this enjoy

 

[Mr.liftz]

Bros, hell yeah. That's what it's all about.

hell yea!

 

[Mr.liftz]

The EVO family will be listening.

i hope you guys enjoy

 

[Mr.liftz]

good afternoon/morning evo family I have just finished my podcast with @Mobster and @stevesmi

will post a link once its live

i hope everyone enjoys

 

[Mobster]

good afternoon/morning evo family I have just finished my podcast with @Mobster and @stevesmi

will post a link once its live

i hope everyone enjoys

Great having you on!

 

[Mr.liftz]

Great having you on!

Thanks for your time @Mobster and @stevesmi was a pleasure!

 

[ballin2504]

Evening evo family!

Had a nice little shoulder session this evening!

training and nutrition as follows ---

(Dec/march)

--Warm up shoulders with bands
---
12.5kg dumbell (up to 15kg next session) Hammer curl to shoulder press 3x12
Set#
---
Dumbell front raises Hammer grip 10kg (up to 12.5kg next session)
3x12
Set #
---
Lat pulldown 75kg/165lb with short wishbone bar
5x25
Set#
---
Delt pull-outs with grip.
Pin Set at #12 on the bar (height)

pulling from across the chest with cable inline with nips
15kg-3x12 (up 4 reps since dec )
Set#

Shoulder press machine
Pin 40kg (upto 45kg next session)
4x15
Set #
---------

nutrition---

7-Day Meal Plan (Day 1 repeated all week)
~2350 kcal/day | ~150–170g protein
-------
Meal 1 – Breakfast / Pre-training (LOCKED)
Oats — 80g
Whey protein — 30g
Banana — 120g
Peanut butter — 20g
--------
Meal 2
– Lean Performance Meal
Turkey breast (cooked) — 200g
Jasmine or basmati rice (cooked) — 220g
Zucchini or green beans — 100g
Olive oil — 10g
---------
Meal 3 – Snack / Gut-friendly (LOCKED)
Greek yogurt — 200g
Honey — 15g
Blueberries — 80g
--------
Meal 4 – Recovery / Evening Meal
Salmon (cooked) — 160g
White potato or sweet potato — 220g
Spinach or asparagus — 60g
---

I usually follow a meal plan until I get sick of it (4-5 weeks), I have just recently switched from lean beef mince to salmon, and chicken to turkey here are the macros for each meal.

macros

Day 1 Macros (Repeated Daily)
Meal 1 – Breakfast / Pre-Training (LOCKED)
Calories: ~720 kcal
Protein: ~43 g
Carbs: ~83 g
Fats: ~23 g
Meal 2 – Lean Performance Meal
Calories: ~640 kcal
Protein: ~52 g
Carbs: ~62 g
Fats: ~16 g
Meal 3 – Snack / Gut-Friendly (LOCKED)
Calories: ~310 kcal
Protein: ~21 g
Carbs: ~40 g
Fats: ~4 g
Meal 4 – Recovery / Evening Meal
Calories: ~630 kcal
Protein: ~38 g
Carbs: ~45 g
Fats: ~27 g

Daily Totals
Calories: ~2,300–2,350 kcal
Protein: ~154 g
Carbs: ~230 g
Fats: ~70 g

(little bit lower calories then last meal plan but i have been adjusting each meal slowly)

overall good session,will be sleeping well tonight

i also tried some new non stim Pump formular from ABE nutrition as my sleep has been taking a hit lately with evening training so having a stim break for a reset, really nice flavour would recommend, thanks guys View attachment 170947View attachment 170948

@Mr.liftz great shoulder training. Putting in the work for sure

 

[RoySimpson]

Evening evo family!

Had a nice little shoulder session this evening!

training and nutrition as follows ---

(Dec/march)

--Warm up shoulders with bands
---
12.5kg dumbell (up to 15kg next session) Hammer curl to shoulder press 3x12
Set#
---
Dumbell front raises Hammer grip 10kg (up to 12.5kg next session)
3x12
Set #
---
Lat pulldown 75kg/165lb with short wishbone bar
5x25
Set#
---
Delt pull-outs with grip.
Pin Set at #12 on the bar (height)

pulling from across the chest with cable inline with nips
15kg-3x12 (up 4 reps since dec )
Set#

Shoulder press machine
Pin 40kg (upto 45kg next session)
4x15
Set #
---------

nutrition---

7-Day Meal Plan (Day 1 repeated all week)
~2350 kcal/day | ~150–170g protein
-------
Meal 1 – Breakfast / Pre-training (LOCKED)
Oats — 80g
Whey protein — 30g
Banana — 120g
Peanut butter — 20g
--------
Meal 2
– Lean Performance Meal
Turkey breast (cooked) — 200g
Jasmine or basmati rice (cooked) — 220g
Zucchini or green beans — 100g
Olive oil — 10g
---------
Meal 3 – Snack / Gut-friendly (LOCKED)
Greek yogurt — 200g
Honey — 15g
Blueberries — 80g
--------
Meal 4 – Recovery / Evening Meal
Salmon (cooked) — 160g
White potato or sweet potato — 220g
Spinach or asparagus — 60g
---

I usually follow a meal plan until I get sick of it (4-5 weeks), I have just recently switched from lean beef mince to salmon, and chicken to turkey here are the macros for each meal.

macros

Day 1 Macros (Repeated Daily)
Meal 1 – Breakfast / Pre-Training (LOCKED)
Calories: ~720 kcal
Protein: ~43 g
Carbs: ~83 g
Fats: ~23 g
Meal 2 – Lean Performance Meal
Calories: ~640 kcal
Protein: ~52 g
Carbs: ~62 g
Fats: ~16 g
Meal 3 – Snack / Gut-Friendly (LOCKED)
Calories: ~310 kcal
Protein: ~21 g
Carbs: ~40 g
Fats: ~4 g
Meal 4 – Recovery / Evening Meal
Calories: ~630 kcal
Protein: ~38 g
Carbs: ~45 g
Fats: ~27 g

Daily Totals
Calories: ~2,300–2,350 kcal
Protein: ~154 g
Carbs: ~230 g
Fats: ~70 g

(little bit lower calories then last meal plan but i have been adjusting each meal slowly)

overall good session,will be sleeping well tonight

i also tried some new non stim Pump formular from ABE nutrition as my sleep has been taking a hit lately with evening training so having a stim break for a reset, really nice flavour would recommend, thanks guys View attachment 170947View attachment 170948

@Mr.liftz Great update right here!

 

[LevButlerov]

View attachment 171828nice little cheat meal post training,dont ask me for the Macros I have no idea...

Another arm burner session i decided to hit shoulders again with the adjusted weight.
feeling fatigued for sure.

definitely feeling the sluggishness from either the thyroid or stim tolerance break but overall feeling good!

TRAINING as follows --

Dec/march)

--Warm up shoulders with bands
---
15k dumbell hammercurls to shoulder press 3x8
Set# 3
(Up 2.5kg )
---
Dumbell hammer front raises Hammer grip 12.5kg (up to 2.5kg)
3x10
Set #
---
Lat pulldown 75kg/165lb with short wishbone bar
5x25
Set#5
---
Delt pull-outs with grip.
Pin Set at #12 on the bar (height)

pulling from across the chest with cable inline with nips
15kg-3x12 (up 4 reps since dec )
Set# (upto 20kg next set)

Shoulder press machine
Pin 4x12@45kg (up 5kg )

Set #

Thanks evo family 🛡

Meal looks good and I like the lat pulls good set really I feel you'll be going up in training too @Mr.liftz

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Dreamer]

Cant wait to hear your podcast brother, gonna be a ripper

 

[ceo]

hell yea!

Bros, keep the iron grind going!

 

[Trenhead3cc]

Look forward to hearing the podcast bro

 

[ROIDDERS]

i hope you guys enjoy

Look forward to it.

 

[2Thick]

Thanks 2Thick I appreciate that bro

Here for the long term with the evo family

Respect

Long term? Sounds awesome man. You are a good dude.

 

[Mr.liftz]

Long term? Sounds awesome man. You are a good dude.

Ill be right here,staying with my people brother @2Thick

Back at you bigdog

 

[Mr.liftz]

Look forward to hearing the podcast bro

Heeelll yea

 

[Mr.liftz]

Bros, keep the iron grind going!

We ain't stopping king!

 

[Mr.liftz]

Cant wait to hear your podcast brother, gonna be a ripper

Thanks bigdog kept it raw and real

 

[ceo]

We ain't stopping king!

Bros, hit that iron like you mean it!

 

[HarleyGuy]

We ain't stopping king!

Love your energy brother and your workouts... check this log every day and loving it! Keep er going you animal!

 

[2Thick]

Ill be right here,staying with my people brother @2Thick

Back at you bigdog

EVO family loves that

 

[Mr.liftz]

Love your energy brother and your workouts... check this log every day and loving it! Keep er going you animal!

Cheers legend

 

[Mr.liftz]

Evening folks!

Little training update!

Had a beautiful evening session at the local trained chest.

Training as follows ---

(Dec/march)

Drop set Seated chest press
3x12@50lb go down in weights of 10
Set # 3
---

Tricep pulldown no attatchment 20kg/44lb
3x12
Set # 3
and then 3x15kg till muscle failure!
Set #-3

Seated chest cable fly
55kg@3x12 (up 2 reps )
Set#-


---
Behind head dumbell extension 8kg 5x15
Set #-3

(Up the weights next session) maybe see how u go with 9kg was getting a bit of pain set 3

When I had my accident I severely fkd my left elbow so I struggle with it and get pains whilst training due to metal work in my arm and multiple surgeries

I started my day off with my usual breakfast shake
-1x banana
-80g rolled Oats
-20-40g of Peanut butter,all depends if i want the extra calories
-Protein powder from AMINOEZ (cheap Aussie protein) give em a Google a 1kg bag is around 67$ with 28g of protein
-Oat milk
-water
-L-carnitine


I then had some delicious protein rice cakes with my naughty sauce (master foods no rules smokey chipotle )

4x servings roughly 30.4g of protein good pre workout meal

Alongside the ABE non stim PUMPZ great product with healthy dosing of citruline malate,creatine and all the other goodies i think its got EAA and BCAAs aswell great product if your suffering from adrenal gland fatigue or you want a tolerance break

Great vascularity and pumps in the gym,despite the non stim still have that cns drive

And Wednesday is also approaching so we wait for blood work results,i am manifesting good results!! And if not we wait just a tad longer no biggie

I finished off my chest session,got an uber home and smashed some turkey mince,green beans and jasmin rice with a BIG dash of saracha sauce and chili flakes

MACROS---
Meal Macros
Turkey mince + rice + green beans (+ olive oil)
Turkey mince (lean, cooked) — 200 g
Calories: ~300 kcal
Protein: ~44 g
Carbs: 0 g
Fat: ~14 g
White rice (cooked) — 220 g
Calories: ~285 kcal
Protein: ~6 g
Carbs: ~62 g
Fat: ~0.5 g
Green beans — 100 g
Calories: ~31 kcal
Protein: ~2 g
Carbs: ~7 g
Fat: ~0 g
Olive oil — 10 g
Calories: ~90 kcal
Protein: 0 g
Carbs: 0 g
Fat: ~10 g

Total Meal Macros
Calories: ~706 kcal
Protein: ~52 g
Carbs: ~69 g
Fat: ~24–25 g

And a little pump for the lads

Cheers guys!!

 

[LevButlerov]

Evening folks!

Little training update!

Had a beautiful evening session at the local trained chest.

Training as follows ---

(Dec/march)

Drop set Seated chest press
3x12@50lb go down in weights of 10
Set # 3
---

Tricep pulldown no attatchment 20kg/44lb
3x12
Set # 3
and then 3x15kg till muscle failure!
Set #-3

Seated chest cable fly
55kg@3x12 (up 2 reps )
Set#-


---
Behind head dumbell extension 8kg 5x15
Set #-3

(Up the weights next session) maybe see how u go with 9kg was getting a bit of pain set 3

When I had my accident I severely fkd my left elbow so I struggle with it and get pains whilst training due to metal work in my arm and multiple surgeries

I started my day off with my usual breakfast shake
-1x banana
-80g rolled Oats
-20-40g of Peanut butter,all depends if i want the extra calories
-Protein powder from AMINOEZ (cheap Aussie protein) give em a Google a 1kg bag is around 67$ with 28g of protein
-Oat milk
-water
-L-carnitine


I then had some delicious protein rice cakes with my naughty sauce (master foods no rules smokey chipotle )

4x servings roughly 30.4g of protein good pre workout meal

Alongside the ABE non stim PUMPZ great product with healthy dosing of citruline malate,creatine and all the other goodies i think its got EAA and BCAAs aswell great product if your suffering from adrenal gland fatigue or you want a tolerance break

Great vascularity and pumps in the gym,despite the non stim still have that cns drive

And Wednesday is also approaching so we wait for blood work results,i am manifesting good results!! And if not we wait just a tad longer no biggie

I finished off my chest session,got an uber home and smashed some turkey mince,green beans and jasmin rice with a BIG dash of saracha sauce and chili flakes

MACROS---
Meal Macros
Turkey mince + rice + green beans (+ olive oil)
Turkey mince (lean, cooked) — 200 g
Calories: ~300 kcal
Protein: ~44 g
Carbs: 0 g
Fat: ~14 g
White rice (cooked) — 220 g
Calories: ~285 kcal
Protein: ~6 g
Carbs: ~62 g
Fat: ~0.5 g
Green beans — 100 g
Calories: ~31 kcal
Protein: ~2 g
Carbs: ~7 g
Fat: ~0 g
Olive oil — 10 g
Calories: ~90 kcal
Protein: 0 g
Carbs: 0 g
Fat: ~10 g

Total Meal Macros
Calories: ~706 kcal
Protein: ~52 g
Carbs: ~69 g
Fat: ~24–25 g

And a little pump for the lads

Cheers guys!!

View attachment 172965View attachment 172966View attachment 172967

meal pics look legit thanks for sharing @Mr.liftz and you're looking good arms bigger and thicker I see good vascularity


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Kopite67]

Evening folks!

Little training update!

Had a beautiful evening session at the local trained chest.

Training as follows ---

(Dec/march)

Drop set Seated chest press
3x12@50lb go down in weights of 10
Set # 3
---

Tricep pulldown no attatchment 20kg/44lb
3x12
Set # 3
and then 3x15kg till muscle failure!
Set #-3

Seated chest cable fly
55kg@3x12 (up 2 reps )
Set#-


---
Behind head dumbell extension 8kg 5x15
Set #-3

(Up the weights next session) maybe see how u go with 9kg was getting a bit of pain set 3

When I had my accident I severely fkd my left elbow so I struggle with it and get pains whilst training due to metal work in my arm and multiple surgeries

I started my day off with my usual breakfast shake
-1x banana
-80g rolled Oats
-20-40g of Peanut butter,all depends if i want the extra calories
-Protein powder from AMINOEZ (cheap Aussie protein) give em a Google a 1kg bag is around 67$ with 28g of protein
-Oat milk
-water
-L-carnitine


I then had some delicious protein rice cakes with my naughty sauce (master foods no rules smokey chipotle )

4x servings roughly 30.4g of protein good pre workout meal

Alongside the ABE non stim PUMPZ great product with healthy dosing of citruline malate,creatine and all the other goodies i think its got EAA and BCAAs aswell great product if your suffering from adrenal gland fatigue or you want a tolerance break

Great vascularity and pumps in the gym,despite the non stim still have that cns drive

And Wednesday is also approaching so we wait for blood work results,i am manifesting good results!! And if not we wait just a tad longer no biggie

I finished off my chest session,got an uber home and smashed some turkey mince,green beans and jasmin rice with a BIG dash of saracha sauce and chili flakes

MACROS---
Meal Macros
Turkey mince + rice + green beans (+ olive oil)
Turkey mince (lean, cooked) — 200 g
Calories: ~300 kcal
Protein: ~44 g
Carbs: 0 g
Fat: ~14 g
White rice (cooked) — 220 g
Calories: ~285 kcal
Protein: ~6 g
Carbs: ~62 g
Fat: ~0.5 g
Green beans — 100 g
Calories: ~31 kcal
Protein: ~2 g
Carbs: ~7 g
Fat: ~0 g
Olive oil — 10 g
Calories: ~90 kcal
Protein: 0 g
Carbs: 0 g
Fat: ~10 g

Total Meal Macros
Calories: ~706 kcal
Protein: ~52 g
Carbs: ~69 g
Fat: ~24–25 g

And a little pump for the lads

Cheers guys!!

View attachment 172965View attachment 172966

Great update brother. Food looks fucking delicious and clean. Training is on point as you are looking awesome bro. Looking forward to the next update and the blood test result

 

[Dreamer]

Evening folks!

Little training update!

Had a beautiful evening session at the local trained chest.

Training as follows ---

(Dec/march)

Drop set Seated chest press
3x12@50lb go down in weights of 10
Set # 3
---

Tricep pulldown no attatchment 20kg/44lb
3x12
Set # 3
and then 3x15kg till muscle failure!
Set #-3

Seated chest cable fly
55kg@3x12 (up 2 reps )
Set#-


---
Behind head dumbell extension 8kg 5x15
Set #-3

(Up the weights next session) maybe see how u go with 9kg was getting a bit of pain set 3

When I had my accident I severely fkd my left elbow so I struggle with it and get pains whilst training due to metal work in my arm and multiple surgeries

I started my day off with my usual breakfast shake
-1x banana
-80g rolled Oats
-20-40g of Peanut butter,all depends if i want the extra calories
-Protein powder from AMINOEZ (cheap Aussie protein) give em a Google a 1kg bag is around 67$ with 28g of protein
-Oat milk
-water
-L-carnitine


I then had some delicious protein rice cakes with my naughty sauce (master foods no rules smokey chipotle )

4x servings roughly 30.4g of protein good pre workout meal

Alongside the ABE non stim PUMPZ great product with healthy dosing of citruline malate,creatine and all the other goodies i think its got EAA and BCAAs aswell great product if your suffering from adrenal gland fatigue or you want a tolerance break

Great vascularity and pumps in the gym,despite the non stim still have that cns drive

And Wednesday is also approaching so we wait for blood work results,i am manifesting good results!! And if not we wait just a tad longer no biggie

I finished off my chest session,got an uber home and smashed some turkey mince,green beans and jasmin rice with a BIG dash of saracha sauce and chili flakes

MACROS---
Meal Macros
Turkey mince + rice + green beans (+ olive oil)
Turkey mince (lean, cooked) — 200 g
Calories: ~300 kcal
Protein: ~44 g
Carbs: 0 g
Fat: ~14 g
White rice (cooked) — 220 g
Calories: ~285 kcal
Protein: ~6 g
Carbs: ~62 g
Fat: ~0.5 g
Green beans — 100 g
Calories: ~31 kcal
Protein: ~2 g
Carbs: ~7 g
Fat: ~0 g
Olive oil — 10 g
Calories: ~90 kcal
Protein: 0 g
Carbs: 0 g
Fat: ~10 g

Total Meal Macros
Calories: ~706 kcal
Protein: ~52 g
Carbs: ~69 g
Fat: ~24–25 g

And a little pump for the lads

Cheers guys!!

View attachment 172965View attachment 172966View attachment 172967

Thicker veins than my dick brother

 

[HarleyGuy]

Evening folks!

Little training update!

Had a beautiful evening session at the local trained chest.

Training as follows ---

(Dec/march)

Drop set Seated chest press
3x12@50lb go down in weights of 10
Set # 3
---

Tricep pulldown no attatchment 20kg/44lb
3x12
Set # 3
and then 3x15kg till muscle failure!
Set #-3

Seated chest cable fly
55kg@3x12 (up 2 reps )
Set#-


---
Behind head dumbell extension 8kg 5x15
Set #-3

(Up the weights next session) maybe see how u go with 9kg was getting a bit of pain set 3

When I had my accident I severely fkd my left elbow so I struggle with it and get pains whilst training due to metal work in my arm and multiple surgeries

I started my day off with my usual breakfast shake
-1x banana
-80g rolled Oats
-20-40g of Peanut butter,all depends if i want the extra calories
-Protein powder from AMINOEZ (cheap Aussie protein) give em a Google a 1kg bag is around 67$ with 28g of protein
-Oat milk
-water
-L-carnitine


I then had some delicious protein rice cakes with my naughty sauce (master foods no rules smokey chipotle )

4x servings roughly 30.4g of protein good pre workout meal

Alongside the ABE non stim PUMPZ great product with healthy dosing of citruline malate,creatine and all the other goodies i think its got EAA and BCAAs aswell great product if your suffering from adrenal gland fatigue or you want a tolerance break

Great vascularity and pumps in the gym,despite the non stim still have that cns drive

And Wednesday is also approaching so we wait for blood work results,i am manifesting good results!! And if not we wait just a tad longer no biggie

I finished off my chest session,got an uber home and smashed some turkey mince,green beans and jasmin rice with a BIG dash of saracha sauce and chili flakes

MACROS---
Meal Macros
Turkey mince + rice + green beans (+ olive oil)
Turkey mince (lean, cooked) — 200 g
Calories: ~300 kcal
Protein: ~44 g
Carbs: 0 g
Fat: ~14 g
White rice (cooked) — 220 g
Calories: ~285 kcal
Protein: ~6 g
Carbs: ~62 g
Fat: ~0.5 g
Green beans — 100 g
Calories: ~31 kcal
Protein: ~2 g
Carbs: ~7 g
Fat: ~0 g
Olive oil — 10 g
Calories: ~90 kcal
Protein: 0 g
Carbs: 0 g
Fat: ~10 g

Total Meal Macros
Calories: ~706 kcal
Protein: ~52 g
Carbs: ~69 g
Fat: ~24–25 g

And a little pump for the lads

Cheers guys!!

View attachment 172965View attachment 172966View attachment 172967

Bro you workouts and diet are spot on I love your attention to detail

Great vascularity and pumps in the gym,despite the non stim still have that cns drive

You think? LOL. Frig can I borrow you bicep veins for just one day?

 

[Alice_In_Ironland]

Evening folks!

Little training update!

Had a beautiful evening session at the local trained chest.

Training as follows ---

(Dec/march)

Drop set Seated chest press
3x12@50lb go down in weights of 10
Set # 3
---

Tricep pulldown no attatchment 20kg/44lb
3x12
Set # 3
and then 3x15kg till muscle failure!
Set #-3

Seated chest cable fly
55kg@3x12 (up 2 reps )
Set#-


---
Behind head dumbell extension 8kg 5x15
Set #-3

(Up the weights next session) maybe see how u go with 9kg was getting a bit of pain set 3

When I had my accident I severely fkd my left elbow so I struggle with it and get pains whilst training due to metal work in my arm and multiple surgeries

I started my day off with my usual breakfast shake
-1x banana
-80g rolled Oats
-20-40g of Peanut butter,all depends if i want the extra calories
-Protein powder from AMINOEZ (cheap Aussie protein) give em a Google a 1kg bag is around 67$ with 28g of protein
-Oat milk
-water
-L-carnitine


I then had some delicious protein rice cakes with my naughty sauce (master foods no rules smokey chipotle )

4x servings roughly 30.4g of protein good pre workout meal

Alongside the ABE non stim PUMPZ great product with healthy dosing of citruline malate,creatine and all the other goodies i think its got EAA and BCAAs aswell great product if your suffering from adrenal gland fatigue or you want a tolerance break

Great vascularity and pumps in the gym,despite the non stim still have that cns drive

And Wednesday is also approaching so we wait for blood work results,i am manifesting good results!! And if not we wait just a tad longer no biggie

I finished off my chest session,got an uber home and smashed some turkey mince,green beans and jasmin rice with a BIG dash of saracha sauce and chili flakes

MACROS---
Meal Macros
Turkey mince + rice + green beans (+ olive oil)
Turkey mince (lean, cooked) — 200 g
Calories: ~300 kcal
Protein: ~44 g
Carbs: 0 g
Fat: ~14 g
White rice (cooked) — 220 g
Calories: ~285 kcal
Protein: ~6 g
Carbs: ~62 g
Fat: ~0.5 g
Green beans — 100 g
Calories: ~31 kcal
Protein: ~2 g
Carbs: ~7 g
Fat: ~0 g
Olive oil — 10 g
Calories: ~90 kcal
Protein: 0 g
Carbs: 0 g
Fat: ~10 g

Total Meal Macros
Calories: ~706 kcal
Protein: ~52 g
Carbs: ~69 g
Fat: ~24–25 g

And a little pump for the lads

Cheers guys!!

View attachment 172965View attachment 172966View attachment 172967

Super clean food! Love to see it

 

[Mr.liftz]

Super clean food! Love to see it

Thankyou Alice

 

[Mr.liftz]

Bro you workouts and diet are spot on I love your attention to detail


You think? LOL. Frig can I borrow you bicep veins for just one day?

My man!,thankyou @HarleyGuy

Wish granted brother ️

 

[Mr.liftz]

Thicker veins than my dick brother

my bro @Dreamer

 

[Mr.liftz]

Great update brother. Food looks fucking delicious and clean. Training is on point as you are looking awesome bro. Looking forward to the next update and the blood test result

Thanks bigdog! Ill keep you updated for sure

 

[Mr.liftz]

meal pics look legit thanks for sharing @Mr.liftz and you're looking good arms bigger and thicker I see good vascularity


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

Thanks @LevButlerov appreciate you!

 

[LevButlerov]

Thanks @LevButlerov appreciate you!

EVO family love your way @Mr.liftz

 

[Mr.liftz]

Evening lady's and gents id like to give an exciting little update.

Ive been picked up by @RegenexPharma and will be sponsored and logging for thier peptides!

Absoloutey stoked to be apart of the team and run thier peptides heres to new beginnings!

Thanks again @RegenexPharma

 

[Kopite67]

Evening lady's and gents id like to give an exciting little update.

Ive been picked up by @RegenexPharma and will be sponsored and logging for thier peptides!

Absoloutey stoked to be apart of the team and run thier peptides heres to new beginnings!

Thanks again @RegenexPharma

Congrats on the sponsorship brother.

 

[Mr.liftz]

Congrats on the sponsorship brother.

Thankyou bro

 

[LevButlerov]

Evening lady's and gents id like to give an exciting little update.

Ive been picked up by @RegenexPharma and will be sponsored and logging for thier peptides!

Absoloutey stoked to be apart of the team and run thier peptides heres to new beginnings!

Thanks again @RegenexPharma

awesome good news @Mr.liftz

 

[Mr.liftz]

awesome good news @Mr.liftz

Thanks lev!

 

[LevButlerov]

Thanks lev!

EVO family love and support your way @Mr.liftz

 

[Mr.liftz]

Hey ladies and gents update time in regards to my bloodwork/thyroid

I have just gotten back my most recent results and my thyroid/TSH is still quite elevated but has come down 1.1

I have been advised through my gp to stay OFF cycle until we get my TSH/thyroid under control, otherwise I will further the damage, and i don't want to unfuck myself for the future of running oils.

I will still be logging, training and dieting just will be taking a small health break from the oils.

I just need to AFFIRM that i WILL STILL be in sponsorship with @Gold Standard Labs and @RegenexPharma and running thier oils ONCE this small health issue is fixed ,I will be off the PEDS for a few weeks/months but will still be under GSL and Regenex Pharma logging my diet/training until the time is right to jump back on the oils, so im not going anywhere!!

In summary
-ill still be logging
-training
-dieting
-and crushing goals
-just no PEDS till thyroid has settled with the help from the endocrinologist and medication


I have been doing some research and do have a green light to run PEPTIDES, as this certain stack that @RegenexPharma is sending me will not disrupt the endocrine system

-IGF-1 lr3
-SLU
-MOT C
-KLOW

So little tap on the pause button with the PEDs until my specialist can figure out what is causing the issue with the over active thyroid, ill post some pictures so you can have a geeze ,my natural T and everything else is fine.

Thanks fam.

 

[Kopite67]

Hey ladies and gents update time in regards to my bloodwork/thyroid

I have just gotten back my most recent results and my thyroid/TSH is still quite elevated but has come down 1.1

I have been advised through my gp to stay OFF cycle until we get my TSH/thyroid under control, otherwise I will further the damage, and i don't want to unfuck myself for the future of running oils.

I will still be logging, training and dieting just will be taking a small health break from the oils.

I just need to AFFIRM that i WILL STILL be in sponsorship with @Gold Standard Labs and @RegenexPharma and running thier oils ONCE this small health issue is fixed ,I will be off the PEDS for a few weeks/months but will still be under GSL and Regenex Pharma logging my diet/training until the time is right to jump back on the oils, so im not going anywhere!!

In summary
-ill still be logging
-training
-dieting
-and crushing goals
-just no PEDS till thyroid has settled with the help from the endocrinologist and medication


I have been doing some research and do have a green light to run PEPTIDES, as this certain stack that @RegenexPharma is sending me will not disrupt the endocrine system

-IGF-1 lr3
-SLU
-MOT C
-KLOW

So little tap on the pause button with the PEDs until my specialist can figure out what is causing the issue with the over active thyroid, ill post some pictures so you can have a geeze ,my natural T and everything else is fine.

Thanks fam.

Evo love your way brother. Hopefully everything rights itself in short order

 

[Mr.liftz]

Evo love your way brother. Hopefully everything rights itself in short order

Thanks kopite67

 

[RegenexPharma]

Hey ladies and gents update time in regards to my bloodwork/thyroid

I have just gotten back my most recent results and my thyroid/TSH is still quite elevated but has come down 1.1

I have been advised through my gp to stay OFF cycle until we get my TSH/thyroid under control, otherwise I will further the damage, and i don't want to unfuck myself for the future of running oils.

I will still be logging, training and dieting just will be taking a small health break from the oils.

I just need to AFFIRM that i WILL STILL be in sponsorship with @Gold Standard Labs and @RegenexPharma and running thier oils ONCE this small health issue is fixed ,I will be off the PEDS for a few weeks/months but will still be under GSL and Regenex Pharma logging my diet/training until the time is right to jump back on the oils, so im not going anywhere!!

In summary
-ill still be logging
-training
-dieting
-and crushing goals
-just no PEDS till thyroid has settled with the help from the endocrinologist and medication


I have been doing some research and do have a green light to run PEPTIDES, as this certain stack that @RegenexPharma is sending me will not disrupt the endocrine system

-IGF-1 lr3
-SLU
-MOT C
-KLOW

So little tap on the pause button with the PEDs until my specialist can figure out what is causing the issue with the over active thyroid, ill post some pictures so you can have a geeze ,my natural T and everything else is fine.

Thanks fam.

We will always have your back brother.. we all have small set backs but I know myself , @Gold Standard Labs and @RGSX will not be letting your spot go. You're too much of an asset to the teams and your enthusiasm to train even against the odds of being in a wheelchair is beyond impressive.

 

[Mr.liftz]

We will always have your back brother.. we all have small set backs but I know myself , @Gold Standard Labs and @RGSX will not be letting your spot go. You're too much of an asset to the teams and your enthusiasm to train even against the odds of being in a wheelchair is beyond impressive.

Thanks bro means alot!

 

[Mr.liftz]

Just need to fix a typo

When I say
"I dont want to unfuck myself,I mean the opposite,its been a long day

 

[Mr.liftz]

 

[RGSX]

We will always have your back brother.. we all have small set backs but I know myself , @Gold Standard Labs and @RGSX will not be letting your spot go. You're too much of an asset to the teams and your enthusiasm to train even against the odds of being in a wheelchair is beyond impressive.

100% we are here to support you @Mr.liftz ! Your spot will not be lost mate. We know this is just a temporary set back. We all get them.
Let us know if we can help in any way.
Nothing but love brother

 

[LevButlerov]

Hey ladies and gents update time in regards to my bloodwork/thyroid

I have just gotten back my most recent results and my thyroid/TSH is still quite elevated but has come down 1.1

I have been advised through my gp to stay OFF cycle until we get my TSH/thyroid under control, otherwise I will further the damage, and i don't want to unfuck myself for the future of running oils.

I will still be logging, training and dieting just will be taking a small health break from the oils.

I just need to AFFIRM that i WILL STILL be in sponsorship with @Gold Standard Labs and @RegenexPharma and running thier oils ONCE this small health issue is fixed ,I will be off the PEDS for a few weeks/months but will still be under GSL and Regenex Pharma logging my diet/training until the time is right to jump back on the oils, so im not going anywhere!!

In summary
-ill still be logging
-training
-dieting
-and crushing goals
-just no PEDS till thyroid has settled with the help from the endocrinologist and medication


I have been doing some research and do have a green light to run PEPTIDES, as this certain stack that @RegenexPharma is sending me will not disrupt the endocrine system

-IGF-1 lr3
-SLU
-MOT C
-KLOW

So little tap on the pause button with the PEDs until my specialist can figure out what is causing the issue with the over active thyroid, ill post some pictures so you can have a geeze ,my natural T and everything else is fine.

Thanks fam.

I dont understand what your thyroid has to do with TRT? @Mr.liftz can you share the bloods please for us to look at
I dont think you're going to do damage, I think some doctors really don't know what they are talking about with hormones.

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

 

[LevButlerov]

View attachment 174552View attachment 174553View attachment 174554

Your thyroid looks like subclinical hypothyroidism since TSH is 4.6 with free T4 12 and free T3 3.8 in range.

and the positive antibodies TPO 114.7 and TgAb 6.2 are strange but not TRT related.
this is Hashimoto type autoimmune condition rather than something caused by TRT.

I would retest TSH and free T4 in 3-4 weeks first, and consider adding a thyroid ultrasound plus full TRT labs on the same draw like CBC, lipids, e2, prolactin, PSA etc

how much vitamin D do you take? and have you tested iron or b12 levels? @Mr.liftz

 

[Mr.liftz]

Your thyroid looks like subclinical hypothyroidism since TSH is 4.6 with free T4 12 and free T3 3.8 in range.

and the positive antibodies TPO 114.7 and TgAb 6.2 are strange but not TRT related.
this is Hashimoto type autoimmune condition rather than something caused by TRT.

I would retest TSH and free T4 in 3-4 weeks first, and consider adding a thyroid ultrasound plus full TRT labs on the same draw like CBC, lipids, e2, prolactin, PSA etc

how much vitamin D do you take? and have you tested iron or b12 levels? @Mr.liftz

Thats the plan call in with the specialist,and go from thier

I take 2 capsules at night cannot rember the dosage on the bottle

Yes when I last had them last tested they were fine

See what the specialist comes back with.

Thanks lev

 

[waggat]

View attachment 174552View attachment 174553View attachment 174554

Definitely something going on with thyroid. How do the high TSH values last year correlate with TRT? Also why are your current and December T values so low?

A lot of GP's are clueless when it comes to thyroid. The best ones are usually the more progressive or wellness types.

 

[Mr.liftz]

100% we are here to support you @Mr.liftz ! Your spot will not be lost mate. We know this is just a temporary set back. We all get them.
Let us know if we can help in any way.
Nothing but love brother

Thankyou RGX

 

[LevButlerov]

Thats the plan call in with the specialist,and go from thier

I take 2 capsules at night cannot rember the dosage on the bottle

Yes when I last had them last tested they were fine

See what the specialist comes back with.

Thanks lev

Specialist is fine but dont cold turkey TRT, go to low dose lets say 100mgs/week and slowly see your situation @Mr.liftz

 

[Mr.liftz]

Specialist is fine but dont cold turkey TRT, go to low dose lets say 100mgs/week and slowly see your situation @Mr.liftz

Im not on trt brother

 

[LevButlerov]

Im not on trt brother

I meant to say your cycle should be TRT, not drop cold turkey, you're on gear now? @Mr.liftz

 

[Mr.liftz]

I meant to say your cycle should be TRT, not drop cold turkey, you're on gear now? @Mr.liftz

No brother i have been waiting for my thyroid/TSH to calm down before I jump on,been a slow recovery since the last cycle

having a SCI slows recovery ALOT lots of complications being a wheelchair user.

Don't want to ruin my chances of natural recovery after a PCT.

 

[LevButlerov]

No brother i have been waiting for my thyroid/TSH to calm down before I jump on,been a slow recovery since the last cycle

having a SCI slows recovery ALOT lots of complications being a wheelchair user.

Don't want to ruin my chances of natural recovery after a PCT.

I completely misunderstood this sorry @Mr.liftz

I have been advised through my gp to stay OFF cycle

I thought you were on cycle but didn't tell us

 

[Mr.liftz]

I completely misunderstood this sorry @Mr.liftz

I thought you were on cycle but didn't tell us

Its an easy mishap bro all good!

I wish I was on cycle
Give me not long ill bounce back from this quick hopefully

 

[codezz]

We will always have your back brother.. we all have small set backs but I know myself , @Gold Standard Labs and @RGSX will not be letting your spot go. You're too much of an asset to the teams and your enthusiasm to train even against the odds of being in a wheelchair is beyond impressive.

Amazing to look after the bro!!!

 

[Mr.liftz]

Amazing to look after the bro!!!

 

[LevButlerov]

Its an easy mishap bro all good!

I wish I was on cycle
Give me not long ill bounce back from this quick hopefully

in time you will be back on cycle

 

[Mr.liftz]

in time you will be back on cycle

Just you wait

 

[HarleyGuy]

Just need to fix a typo

When I say
"I dont want to unfuck myself,I mean the opposite,its been a long day

LOL I knew what you meant... but wouldn't we all love to unfuck ourselves in one area or another haha!

 

[HarleyGuy]

Just you wait

Oh I'll be waiting! LOL

Ive been picked up by @RegenexPharma and will be sponsored and logging for thier peptides!

Congratulations brother this is well deserved!

In summary
-ill still be logging
-training
-dieting
-and crushing goals
-just no PEDS till thyroid has settled with the help from the endocrinologist and medication

Oh hell yes this is what I wanted to hear!

 

[Mr.liftz]

Oh I'll be waiting! LOL


Congratulations brother this is well deserved!


Oh hell yes this is what I wanted to hear!

Thanks brother

 

[Mr.liftz]

LOL I knew what you meant... but wouldn't we all love to unfuck ourselves in one area or another haha!

This is unfortunately true

 

[LevButlerov]

Just you wait

waiting

 

[Mr.liftz]

waiting

 

[Woodiee]

Health comes first bro..
P.s. I gotta try and special sauce on rice cakes

 

[Mr.liftz]

Health comes first bro..
P.s. I gotta try and special sauce on rice cakes

bro

Give it a whirl bro goes hard

 

[Mr.liftz]

care package from my sponsor @RegenexPharma

Looks the goods, cant wait to run these

Thanks

 

[LevButlerov]

View attachment 177338care package from my sponsor @RegenexPharma

Looks the goods, cant wait to run these

Thanks

Beautiful TD @Mr.liftz


@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Kopite67]

View attachment 177338care package from my sponsor @RegenexPharma

Looks the goods, cant wait to run these

Thanks

Sweet touchdown

 

[RegenexPharma]

View attachment 177338care package from my sponsor @RegenexPharma

Looks the goods, cant wait to run these

Thanks

We admire you're adversity brother. Stoked to have you on the team!

Just a little insight into this legends stack that we worked on (without getting over technical at all).:
KLOW daily for general all round repair (I think everyone knows Klows benefits so we won't go full boar)
Mots c - works at a whole body cellular level, the obvious mitochondrial benefits, stress, insulin sensitivity but because Liftz is in a wheelchair he relies heavily on his upper body so smaller muscle groups fatigue quicker so this should help him with more endurance and pump throughout his workouts.
IGF-1 LR3 - anabolic muscle hypertrophy, excellent recovery and cell activation.. yes it can play with his insulin and blood sugar but this is why we couple it with Mots-c
SLU-PP 322 pills - being in a wheelchair means not lots of cardio but to be honest - Lifts is already shredded but we thought he would be a great candidate for "Exercise in a bottle" Slu with the metabolic uplift at rest.
Jelly beans - twice daily

 

[Mr.liftz]

We admire you're adversity brother. Stoked to have you on the team!

Just a little insight into this legends stack that we worked on (without getting over technical at all).:
KLOW daily for general all round repair (I think everyone knows Klows benefits so we won't go full boar)
Mots c - works at a whole body cellular level, the obvious mitochondrial benefits, stress, insulin sensitivity but because Liftz is in a wheelchair he relies heavily on his upper body so smaller muscle groups fatigue quicker so this should help him with more endurance and pump throughout his workouts.
IGF-1 LR3 - anabolic muscle hypertrophy, excellent recovery and cell activation.. yes it can play with his insulin and blood sugar but this is why we couple it with Mots-c
SLU-PP 322 pills - being in a wheelchair means not lots of cardio but to be honest - Lifts is already shredded but we thought he would be a great candidate for "Exercise in a bottle" Slu with the metabolic uplift at rest.
Jelly beans - twice daily

Hell yea brother! Appreciate it

Really well explained thankyou

Good setup

 

[Mr.liftz]

Sweet touchdown

 

[Dreamer]

View attachment 177338care package from my sponsor @RegenexPharma

Looks the goods, cant wait to run these

Thanks

What a touchdown, great vendor

 

[RegenexPharma]

What a touchdown, great vendor

Thanks brother

 

[waggat]

View attachment 177338care package from my sponsor @RegenexPharma

Looks the goods, cant wait to run these

Thanks

Nice touchdown mate and great information from @RegenexPharma

 

[Mr.liftz]

Nice touchdown mate and great information from @RegenexPharma

Thanks brother

 

[Allupfromhere]

View attachment 177338care package from my sponsor @RegenexPharma

Looks the goods, cant wait to run these

Thanks

Ooohhhh yeahhhh

 

[Mr.liftz]

Evening evo family!

Today was push day

Did a some shoulders and started my peptides from @RegenexPharma

My Pep stack includes
- MOTS-C
- KLOW
- IGF-1 LR3

Training for shoulders

(Dec/march)

--Warm up shoulders with bands
---
15k dumbell hammercurls to shoulder press 3x8
Set# 3
(Up 2.5kg )

---
Dumbell hammer front raises Hammer grip 12.5kg (up 2.5kg and 2 reps)
3x12
Set #
---
Lat pulldown 75kg/165lb with short wishbone bar
3x25
Set#3

---
Delt pull-outs with grip.
Pin Set at #12 on the bar (height)

pulling from across the chest with cable inline with nips
20kg-3x8 (up 4 reps since dec )
Set# 2
(up 5kg )

Shoulder press machine
Pin@45kg-12
50kg-10
55kg-8
60kg-6

nutrition--
Breakfast Shake – Daily Staple
Ingredients
Oats — 80 g
Whey protein — 30 g
Banana — 120 g
Peanut butter — 20 g
Macronutrients (Approx.)
Calories: ~700 kcal
Protein: ~40 g
Carbohydrates: ~80 g
Fats: ~25 g
-----
lunchhhhh

Lean Performance Meal
Ingredients
Turkey mince (lean, cooked) — 200 g
Jasmine rice (cooked) — 220 g
Green beans — 100 g
Olive oil — 10 g (dash)
Macronutrients (Approx.)
Calories: ~600–620 kcal
Protein: ~45 g
Carbohydrates: ~65 g
Fats: ~20 g

For dinner i have switched things around and got sick of the previous dish which was salmon,sweet potatoes and (some green leaf i forgot the name?) Spinach!

Performance Meal – Rump Steak
Ingredients
Rump steak (cooked) — 200 g
Sweet potato (cooked) — 200 g
Asparagus — 150 g
(No added oil — rump steak brings its own fats)

Macronutrients (Approx.)
Calories: ~650–680 kcal
Protein: ~45–48 g
Carbohydrates: ~45–50 g
Fats: ~28–32 g

And lastly my favourite Staple

Snack / Gut-Friendly Meal
Ingredients
Greek yogurt — 200 g
Honey — 15 g
Blueberries — 80 g
Macronutrients (Approx.)
Calories: ~250–270 kcal
Protein: ~18–20 g
Carbohydrates: ~30–35 g
Fats: ~0–2 g

And I might of slipped over and accidently ate 2 mini size snickers

Today was a win,my head was not in the fight and it was a push to go..I had a week off because the mind and body was yelling at me

Altho as we eased into the session I was actually hitting more reps and lifting heavier weight ,a very clean,easy push session,tells me that week off did some great.

im back at it full swing

Meal pictures below

Also how's this rogue onion in the back of my fridge
"Hey bro,how's it growin!?"

 

[Kopite67]

Evening evo family!

Today was push day

Did a some shoulders and started my peptides from @RegenexPharma

My Pep stack includes
- MOTS-C
- KLOW
- IGF-1 LR3

Training for shoulders

(Dec/march)

--Warm up shoulders with bands
---
15k dumbell hammercurls to shoulder press 3x8
Set# 3
(Up 2.5kg )

---
Dumbell hammer front raises Hammer grip 12.5kg (up 2.5kg and 2 reps)
3x12
Set #
---
Lat pulldown 75kg/165lb with short wishbone bar
3x25
Set#3

---
Delt pull-outs with grip.
Pin Set at #12 on the bar (height)

pulling from across the chest with cable inline with nips
20kg-3x8 (up 4 reps since dec )
Set# 2
(up 5kg )

Shoulder press machine
Pin@45kg-12
50kg-10
55kg-8
60kg-6

nutrition--
Breakfast Shake – Daily Staple
Ingredients
Oats — 80 g
Whey protein — 30 g
Banana — 120 g
Peanut butter — 20 g
Macronutrients (Approx.)
Calories: ~700 kcal
Protein: ~40 g
Carbohydrates: ~80 g
Fats: ~25 g
-----
lunchhhhh

Lean Performance Meal
Ingredients
Turkey mince (lean, cooked) — 200 g
Jasmine rice (cooked) — 220 g
Green beans — 100 g
Olive oil — 10 g (dash)
Macronutrients (Approx.)
Calories: ~600–620 kcal
Protein: ~45 g
Carbohydrates: ~65 g
Fats: ~20 g

For dinner i have switched things around and got sick of the previous dish which was salmon,sweet potatoes and (some green leaf i forgot the name?) Spinach!

Performance Meal – Rump Steak
Ingredients
Rump steak (cooked) — 200 g
Sweet potato (cooked) — 200 g
Asparagus — 150 g
(No added oil — rump steak brings its own fats)

Macronutrients (Approx.)
Calories: ~650–680 kcal
Protein: ~45–48 g
Carbohydrates: ~45–50 g
Fats: ~28–32 g

And lastly my favourite Staple

Snack / Gut-Friendly Meal
Ingredients
Greek yogurt — 200 g
Honey — 15 g
Blueberries — 80 g
Macronutrients (Approx.)
Calories: ~250–270 kcal
Protein: ~18–20 g
Carbohydrates: ~30–35 g
Fats: ~0–2 g

And I might of slipped over and accidently ate 2 mini size snickers

Today was a win,my head was not in the fight and it was a push to go..I had a week off because the mind and body was yelling at me

Altho as we eased into the session I was actually hitting more reps and lifting heavier weight ,a very clean,easy push session,tells me that week off did some great.

im back at it full swing

Meal pictures below

Also how's this rogue onion in the back of my fridge
"Hey bro,how's it growin!?"View attachment 178525
View attachment 178522View attachment 178516View attachment 178517View attachment 178518View attachment 178519

Week off sure did its thing. Nice that your energy levels are back up and your lifts are already ahead of schedule. Absolutely awesome food prep brother. Meals for days . That onion was ready to create a new friend I think

 

[LevButlerov]

Evening evo family!

Today was push day

Did a some shoulders and started my peptides from @RegenexPharma

My Pep stack includes
- MOTS-C
- KLOW
- IGF-1 LR3

Training for shoulders

(Dec/march)

--Warm up shoulders with bands
---
15k dumbell hammercurls to shoulder press 3x8
Set# 3
(Up 2.5kg )

---
Dumbell hammer front raises Hammer grip 12.5kg (up 2.5kg and 2 reps)
3x12
Set #
---
Lat pulldown 75kg/165lb with short wishbone bar
3x25
Set#3

---
Delt pull-outs with grip.
Pin Set at #12 on the bar (height)

pulling from across the chest with cable inline with nips
20kg-3x8 (up 4 reps since dec )
Set# 2
(up 5kg )

Shoulder press machine
Pin@45kg-12
50kg-10
55kg-8
60kg-6

nutrition--
Breakfast Shake – Daily Staple
Ingredients
Oats — 80 g
Whey protein — 30 g
Banana — 120 g
Peanut butter — 20 g
Macronutrients (Approx.)
Calories: ~700 kcal
Protein: ~40 g
Carbohydrates: ~80 g
Fats: ~25 g
-----
lunchhhhh

Lean Performance Meal
Ingredients
Turkey mince (lean, cooked) — 200 g
Jasmine rice (cooked) — 220 g
Green beans — 100 g
Olive oil — 10 g (dash)
Macronutrients (Approx.)
Calories: ~600–620 kcal
Protein: ~45 g
Carbohydrates: ~65 g
Fats: ~20 g

For dinner i have switched things around and got sick of the previous dish which was salmon,sweet potatoes and (some green leaf i forgot the name?) Spinach!

Performance Meal – Rump Steak
Ingredients
Rump steak (cooked) — 200 g
Sweet potato (cooked) — 200 g
Asparagus — 150 g
(No added oil — rump steak brings its own fats)

Macronutrients (Approx.)
Calories: ~650–680 kcal
Protein: ~45–48 g
Carbohydrates: ~45–50 g
Fats: ~28–32 g

And lastly my favourite Staple

Snack / Gut-Friendly Meal
Ingredients
Greek yogurt — 200 g
Honey — 15 g
Blueberries — 80 g
Macronutrients (Approx.)
Calories: ~250–270 kcal
Protein: ~18–20 g
Carbohydrates: ~30–35 g
Fats: ~0–2 g

And I might of slipped over and accidently ate 2 mini size snickers

Today was a win,my head was not in the fight and it was a push to go..I had a week off because the mind and body was yelling at me

Altho as we eased into the session I was actually hitting more reps and lifting heavier weight ,a very clean,easy push session,tells me that week off did some great.

im back at it full swing

Meal pictures below

Also how's this rogue onion in the back of my fridge
"Hey bro,how's it growin!?"View attachment 178525
View attachment 178522View attachment 178516View attachment 178517View attachment 178518View attachment 178519

Good training day @Mr.liftz and love your meal prep! you have the steak in there too today on the macros HOT!
but the snickers pic is that for fun or real? if real replace with protein bar

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

 

[Allupfromhere]

Killing it big dawg! Hahha that onion be looking like an evil bunny vibrator

 

[Mr.liftz]

Week off sure did its thing. Nice that your energy levels are back up and your lifts are already ahead of schedule. Absolutely awesome food prep brother. Meals for days . That onion was ready to create a new friend I think

Thankyou brother!
hahaha how random hey

 

[Mr.liftz]

Killing it big dawg! Hahha that onion be looking like an evil bunny vibrator

Thanks bro! hahahaha those were my exact thoughts

 

[Mr.liftz]

Good training day @Mr.liftz and love your meal prep! you have the steak in there too today on the macros HOT!
but the snickers pic is that for fun or real? if real replace with protein bar

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

thanks lev!
i think a banana aswell

 

[Mr.liftz]

Week off sure did its thing. Nice that your energy levels are back up and your lifts are already ahead of schedule. Absolutely awesome food prep brother. Meals for days . That onion was ready to create a new friend I think

It helped out alot,I needed to listen to my body and just take it easy for that one week,i never usually have time off but hey did its magic i guess

 

[LevButlerov]

thanks lev!
i think a banana aswell

you're doing well EVO family support and love always your way @Mr.liftz

 

[Dreamer]

Evening evo family!

Today was push day

Did a some shoulders and started my peptides from @RegenexPharma

My Pep stack includes
- MOTS-C
- KLOW
- IGF-1 LR3

Training for shoulders

(Dec/march)

--Warm up shoulders with bands
---
15k dumbell hammercurls to shoulder press 3x8
Set# 3
(Up 2.5kg )

---
Dumbell hammer front raises Hammer grip 12.5kg (up 2.5kg and 2 reps)
3x12
Set #
---
Lat pulldown 75kg/165lb with short wishbone bar
3x25
Set#3

---
Delt pull-outs with grip.
Pin Set at #12 on the bar (height)

pulling from across the chest with cable inline with nips
20kg-3x8 (up 4 reps since dec )
Set# 2
(up 5kg )

Shoulder press machine
Pin@45kg-12
50kg-10
55kg-8
60kg-6

nutrition--
Breakfast Shake – Daily Staple
Ingredients
Oats — 80 g
Whey protein — 30 g
Banana — 120 g
Peanut butter — 20 g
Macronutrients (Approx.)
Calories: ~700 kcal
Protein: ~40 g
Carbohydrates: ~80 g
Fats: ~25 g
-----
lunchhhhh

Lean Performance Meal
Ingredients
Turkey mince (lean, cooked) — 200 g
Jasmine rice (cooked) — 220 g
Green beans — 100 g
Olive oil — 10 g (dash)
Macronutrients (Approx.)
Calories: ~600–620 kcal
Protein: ~45 g
Carbohydrates: ~65 g
Fats: ~20 g

For dinner i have switched things around and got sick of the previous dish which was salmon,sweet potatoes and (some green leaf i forgot the name?) Spinach!

Performance Meal – Rump Steak
Ingredients
Rump steak (cooked) — 200 g
Sweet potato (cooked) — 200 g
Asparagus — 150 g
(No added oil — rump steak brings its own fats)

Macronutrients (Approx.)
Calories: ~650–680 kcal
Protein: ~45–48 g
Carbohydrates: ~45–50 g
Fats: ~28–32 g

And lastly my favourite Staple

Snack / Gut-Friendly Meal
Ingredients
Greek yogurt — 200 g
Honey — 15 g
Blueberries — 80 g
Macronutrients (Approx.)
Calories: ~250–270 kcal
Protein: ~18–20 g
Carbohydrates: ~30–35 g
Fats: ~0–2 g

And I might of slipped over and accidently ate 2 mini size snickers

Today was a win,my head was not in the fight and it was a push to go..I had a week off because the mind and body was yelling at me

Altho as we eased into the session I was actually hitting more reps and lifting heavier weight ,a very clean,easy push session,tells me that week off did some great.

im back at it full swing

Meal pictures below

Also how's this rogue onion in the back of my fridge
"Hey bro,how's it growin!?"View attachment 178525
View attachment 178522View attachment 178516View attachment 178517View attachment 178518View attachment 178519

Greek yoghurt is one of my favs too man, such a treat and healthy too.

 

[Mr.liftz]

Greek yoghurt is one of my favs too man, such a treat and healthy too.

 

[stevesmi]

Evening evo family!

Today was push day

Did a some shoulders and started my peptides from @RegenexPharma

My Pep stack includes
- MOTS-C
- KLOW
- IGF-1 LR3

Training for shoulders

(Dec/march)

--Warm up shoulders with bands
---
15k dumbell hammercurls to shoulder press 3x8
Set# 3
(Up 2.5kg )

---
Dumbell hammer front raises Hammer grip 12.5kg (up 2.5kg and 2 reps)
3x12
Set #
---
Lat pulldown 75kg/165lb with short wishbone bar
3x25
Set#3

---
Delt pull-outs with grip.
Pin Set at #12 on the bar (height)

pulling from across the chest with cable inline with nips
20kg-3x8 (up 4 reps since dec )
Set# 2
(up 5kg )

Shoulder press machine
Pin@45kg-12
50kg-10
55kg-8
60kg-6

nutrition--
Breakfast Shake – Daily Staple
Ingredients
Oats — 80 g
Whey protein — 30 g
Banana — 120 g
Peanut butter — 20 g
Macronutrients (Approx.)
Calories: ~700 kcal
Protein: ~40 g
Carbohydrates: ~80 g
Fats: ~25 g
-----
lunchhhhh

Lean Performance Meal
Ingredients
Turkey mince (lean, cooked) — 200 g
Jasmine rice (cooked) — 220 g
Green beans — 100 g
Olive oil — 10 g (dash)
Macronutrients (Approx.)
Calories: ~600–620 kcal
Protein: ~45 g
Carbohydrates: ~65 g
Fats: ~20 g

For dinner i have switched things around and got sick of the previous dish which was salmon,sweet potatoes and (some green leaf i forgot the name?) Spinach!

Performance Meal – Rump Steak
Ingredients
Rump steak (cooked) — 200 g
Sweet potato (cooked) — 200 g
Asparagus — 150 g
(No added oil — rump steak brings its own fats)

Macronutrients (Approx.)
Calories: ~650–680 kcal
Protein: ~45–48 g
Carbohydrates: ~45–50 g
Fats: ~28–32 g

And lastly my favourite Staple

Snack / Gut-Friendly Meal
Ingredients
Greek yogurt — 200 g
Honey — 15 g
Blueberries — 80 g
Macronutrients (Approx.)
Calories: ~250–270 kcal
Protein: ~18–20 g
Carbohydrates: ~30–35 g
Fats: ~0–2 g

And I might of slipped over and accidently ate 2 mini size snickers

Today was a win,my head was not in the fight and it was a push to go..I had a week off because the mind and body was yelling at me

Altho as we eased into the session I was actually hitting more reps and lifting heavier weight ,a very clean,easy push session,tells me that week off did some great.

im back at it full swing

Meal pictures below

Also how's this rogue onion in the back of my fridge
"Hey bro,how's it growin!?"View attachment 178525
View attachment 178522View attachment 178516View attachment 178517View attachment 178518View attachment 178519

@Mr.liftz very nice. That's a good-looking reel you put together. It's got a lot of micronutrients.

 

[Mr.liftz]

@Mr.liftz very nice. That's a good-looking reel you put together. It's got a lot of micronutrients.

Thanks brother!

 

[stevesmi]

Thanks brother!

Much love.

 

[waggat]

Evening evo family!

Today was push day

Did a some shoulders and started my peptides from @RegenexPharma

My Pep stack includes
- MOTS-C
- KLOW
- IGF-1 LR3

Training for shoulders

(Dec/march)

--Warm up shoulders with bands
---
15k dumbell hammercurls to shoulder press 3x8
Set# 3
(Up 2.5kg )

---
Dumbell hammer front raises Hammer grip 12.5kg (up 2.5kg and 2 reps)
3x12
Set #
---
Lat pulldown 75kg/165lb with short wishbone bar
3x25
Set#3

---
Delt pull-outs with grip.
Pin Set at #12 on the bar (height)

pulling from across the chest with cable inline with nips
20kg-3x8 (up 4 reps since dec )
Set# 2
(up 5kg )

Shoulder press machine
Pin@45kg-12
50kg-10
55kg-8
60kg-6

nutrition--
Breakfast Shake – Daily Staple
Ingredients
Oats — 80 g
Whey protein — 30 g
Banana — 120 g
Peanut butter — 20 g
Macronutrients (Approx.)
Calories: ~700 kcal
Protein: ~40 g
Carbohydrates: ~80 g
Fats: ~25 g
-----
lunchhhhh

Lean Performance Meal
Ingredients
Turkey mince (lean, cooked) — 200 g
Jasmine rice (cooked) — 220 g
Green beans — 100 g
Olive oil — 10 g (dash)
Macronutrients (Approx.)
Calories: ~600–620 kcal
Protein: ~45 g
Carbohydrates: ~65 g
Fats: ~20 g

For dinner i have switched things around and got sick of the previous dish which was salmon,sweet potatoes and (some green leaf i forgot the name?) Spinach!

Performance Meal – Rump Steak
Ingredients
Rump steak (cooked) — 200 g
Sweet potato (cooked) — 200 g
Asparagus — 150 g
(No added oil — rump steak brings its own fats)

Macronutrients (Approx.)
Calories: ~650–680 kcal
Protein: ~45–48 g
Carbohydrates: ~45–50 g
Fats: ~28–32 g

And lastly my favourite Staple

Snack / Gut-Friendly Meal
Ingredients
Greek yogurt — 200 g
Honey — 15 g
Blueberries — 80 g
Macronutrients (Approx.)
Calories: ~250–270 kcal
Protein: ~18–20 g
Carbohydrates: ~30–35 g
Fats: ~0–2 g

And I might of slipped over and accidently ate 2 mini size snickers

Today was a win,my head was not in the fight and it was a push to go..I had a week off because the mind and body was yelling at me

Altho as we eased into the session I was actually hitting more reps and lifting heavier weight ,a very clean,easy push session,tells me that week off did some great.

im back at it full swing

Meal pictures below

Also how's this rogue onion in the back of my fridge
"Hey bro,how's it growin!?"View attachment 178525
View attachment 178522View attachment 178516View attachment 178517View attachment 178518View attachment 178519

Nice update mate. Sounds like the week off did the trick!
Meals looking good. How good is it having a fridge/freezer stocked with prepped meals!

 

[Mobster]

Today was a win,my head was not in the fight and it was a push to go..I had a week off because the mind and body was yelling at me

I was gonna ask how it went. But you still got it done

 

[Mr.liftz]

Nice update mate. Sounds like the week off did the trick!
Meals looking good. How good is it having a fridge/freezer stocked with prepped meals!

Thanks brother ,it puts the mind at ease 100%

 

[Mr.liftz]

Today was a win,my head was not in the fight and it was a push to go..I had a week off because the mind and body was yelling at me

I was gonna ask how it went. But you still got it done

Just gotta keep on pushing bro