Veteran Log 2026 lifestyle and cycle log - Testosterone, Deca, Proviron Retatrutide

[HarleyGuy]

Thanks brother. Missed your presence lately

Ya sorry bro I've been dealing with a sick HarleyGirl and my stepdaughter is in therapy and other two stepkids (one is autistic) have been having school issues along with two elderly parents I've been spending time at their home helping out so this past week my daily EVO hours have dipped, but like any great stock I'm back and on the rise for a bullish push, plus it's the weekend and I'm devoting all of Saturday and Sunday to EVO so get me some more updates and pics!! I'll be watching!

I just stayed up til 03:00 dealing with some EVO drama (not about me haha so no 'confessional booth' needed this time LOL) and now it's quittin time for this guy.

 

[jenkemj]

31st January log update

Weight and BP
Weight 107.9
BP 118/65 and Resting HR 62 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Rest Day

Meals
Meal 1- 3 egg omelette, 200g shaved ham P54, C4 F19 Cal 496
Meal 2 - Protein bars, Protein drink P87 C35 F21 Cal 797
Meal 3 - 60g beef jerky, 300ml coke zero P32 C2 F2 Cal 172
Meal 4 - 300g Chicken thighs, half cup rice, cup veges P97 C30 F23 Cal 780
Meal 5 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 6 - Protein Shake P42 C8 F2 Cal 222
Meal 7 - Chicken burrito bowl P65 C62 F21 Cal 704

Daily Total
P 393
C 155
F 91
Cal 3,311


Sleep
Still not great. 6 hours, 3 wakeups. Felt meh on waking I have to say. Look forward to getting home today and into my own bed.

Daily thoughts - Pre game on
As we were on our final leg of the trip to home, today was a lot of planning with MsKopite67 about food going forward.
I have decided on a main rotation of Chicken, steak and mince (ground beef) as my protien base. @HarleyGuy
I will stick with Salmon, Trout, Ham in the mornings.
This is the hardest part of my new journey. Not necessarily starting it, but sticking with it for an extended period of time.
The final drop before Aug 2027 will involve strict adherence to coaching so that is just a matter of doing as I'm told which of course I can do .....anyway it's a ways off.
Journey has really started now.......
Much Love Evo Fam .

Pics
Meal 1
View attachment 176296
Meal 4
View attachment 176291
Another driving view
View attachment 176292
Two unique statues
View attachment 176293
View attachment 176294
Silo art
View attachment 176295

Looks to have been an awesome holiday bro! Plenty of great pics for sure, hoping you get some much needed rest once you’re home. It’s always a bit rougher sleeping on the road!

 

[Kopite67]

Ya sorry bro I've been dealing with a sick HarleyGirl and my stepdaughter is in therapy and other two stepkids (one is autistic) have been having school issues along with two elderly parents I've been spending time at their home helping out so this past week my daily EVO hours have dipped, but like any great stock I'm back and on the rise for a bullish push, plus it's the weekend and I'm devoting all of Saturday and Sunday to EVO so get me some more updates and pics!! I'll be watching!

I just stayed up til 03:00 dealing with some EVO drama (not about me haha so no 'confessional booth' needed this time LOL) and now it's quittin time for this guy.

Absolutely no need to be sorry for anything brother. I hope the missus and the kids are all OK and doing fine.
You are such a huge part of Evo that when we don't see you involved in almost every post it is noticeable.
Updates and pics incoming

 

[Kopite67]

Looks to have been an awesome holiday bro! Plenty of great pics for sure, hoping you get some much needed rest once you’re home. It’s always a bit rougher sleeping on the road!

Yes brother it is. Unfortunately we left over 40c temps in SA to come back home to one as well . At least our a/c is working well. So looking forward to hitting my gym tomorrow. Feel really good and charged up or the next block of training

 

[LevButlerov]

31st January log update

Weight and BP
Weight 107.9
BP 118/65 and Resting HR 62 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Rest Day

Meals
Meal 1- 3 egg omelette, 200g shaved ham P54, C4 F19 Cal 496
Meal 2 - Protein bars, Protein drink P87 C35 F21 Cal 797
Meal 3 - 60g beef jerky, 300ml coke zero P32 C2 F2 Cal 172
Meal 4 - 300g Chicken thighs, half cup rice, cup veges P97 C30 F23 Cal 780
Meal 5 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 6 - Protein Shake P42 C8 F2 Cal 222
Meal 7 - Chicken burrito bowl P65 C62 F21 Cal 704

Daily Total
P 393
C 155
F 91
Cal 3,311


Sleep
Still not great. 6 hours, 3 wakeups. Felt meh on waking I have to say. Look forward to getting home today and into my own bed.

Daily thoughts - Pre game on
As we were on our final leg of the trip to home, today was a lot of planning with MsKopite67 about food going forward.
I have decided on a main rotation of Chicken, steak and mince (ground beef) as my protien base. @HarleyGuy
I will stick with Salmon, Trout, Ham in the mornings.
This is the hardest part of my new journey. Not necessarily starting it, but sticking with it for an extended period of time.
The final drop before Aug 2027 will involve strict adherence to coaching so that is just a matter of doing as I'm told which of course I can do .....anyway it's a ways off.
Journey has really started now.......
Much Love Evo Fam .

Pics
Meal 1
View attachment 176296
Meal 4
View attachment 176291
Another driving view
View attachment 176292
Two unique statues
View attachment 176293
View attachment 176294
Silo art
View attachment 176295

I'm loving your meals @Kopite67 very nice even on the trip.

You're seeing the best scenery there, looks very nice!

 

[Kopite67]

1st February log update

Weight and BP
Weight 108.6
BP 120/61 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Bench 5x 20,40,60 3x70,80,90,100,110kg
+ 16kg chains
**Just missed last rep at my weak point at top in tri's. Getting better. 1 rep more this time.

Decline Bench 5x 60,70,80,90,100,110kg
**Strong on this today. Pushed through the top half of lift better this week.

Incline Flys 3x12x
**Tried something new that @PrinceDaddy floated in his log. First set was 4 to 5 sec lowering and raising, second was 1 sec on both, 3rd set 4-5 down and 1 sec up. Actually did feel a bit different. Fatigue and burn was not the same. I will keep doing this and see what happens.

Meals
Meal 1- 3 egg omelette, 100g shaved ham 80 trout P54, C2 F16 Cal 443
Meal 2 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 -Protein powder, 300ml a2 milk P40 C23 F18 Cal 405
Meal 5 - 290g Steak, egg, salad P88 C3 F35 Cal 788
Meal 6 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 6x Chicken wings, 250g Spud light P61 C31 F36 Cal 718

Daily Total
P 371
C 120
F 125
Cal 3281


Sleep
Better last night. 6.5 hours, 3 wakeups. Not sure if it is improving or not. I will give it a week on a normal routine and have more of an idea.

Daily thoughts
Stage 1 to Photoshoot

Over the next 18 months getting to the actual photoshoot itself will take 3 distinct stages I feel:
Stage 1 - Now to end of 2026.
The longest stage but I will need all of the time available to:
*Lose all overly excess fat and get to 15%ish body fat level.
*Gain muscular size.
*Totally clean up diet.
*Ensure health remains at 100%.
*Possibly to a Powerlifting comp in Dec at below 110kg.

Stage 2 - Jan to Apr 2027. Help will be needed here, maybe even a coach.
*Get bodyfat level below 10%
*Maintain health markers
*Adjust diet as required
*Maintain size and Strength.

Stage 3 - Apr to Aug 2027.
*Get to below 6% bodyfat, competition level condition.
*Maintain Size attained by April.
* Do Photoshoot August 2027.

Something I don't log extensively is my cycle and how it is going. To update this:

Today I started using the Sustanon 250 at 175mg every 3 days. I haven't used this before and was interested to see if I noticed any discernible difference straight up. I didn't. It will interesting to see over the course of this cycle if I see any differences to using Test E which was my previous base.
The Deca is starting to get traction after 2 weeks in. Joints feel better, especially my right shoulder and left knee. Strength and siza are up. I will keep this at 100mg every 2 days until 6 March and see then if a change upwards is required along with the Sustanon.
Proviron at 25mg is just epic. Every side I had (skin issues mainly) is now non-existant or so minimal it might as well be. This will be a additive to any cycle from now.
Retatrutide 1.5mg every 3 days. This is really starting to work it's magic. Food noise is way down and fat levels are visibly reducing. Will stay on this for quite awhile as well.

So in short, Health markers are steady, Strength and size are starting to increase and bodyfat levels are slowly but surely reducing.
Overall very happy with how my cycle is tracking.
I will get a mid cycle blood test in March to ensure everything is still tracking well.

So that is where things currently stand.

Much Love Evo Fam .

Pics
Meal 1

Meal 5

Some of the birds and a kangaroo enjoying the water we have since it is so dry elsewhere.

 

[Alice_In_Ironland]

1st February log update

Weight and BP
Weight 108.6
BP 120/61 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Bench 5x 20,40,60 3x70,80,90,100,110kg
+ 16kg chains
**Just missed last rep at my weak point at top in tri's. Getting better. 1 rep more this time.

Decline Bench 5x 60,70,80,90,100,110kg
**Strong on this today. Pushed through the top half of lift better this week.

Incline Flys 3x12x
**Tried something new that @PrinceDaddy floated in his log. First set was 4 to 5 sec lowering and raising, second was 1 sec on both, 3rd set 4-5 down and 1 sec up. Actually did feel a bit different. Fatigue and burn was not the same. I will keep doing this and see what happens.

Meals
Meal 1- 3 egg omelette, 100g shaved ham 80 trout P54, C2 F16 Cal 443
Meal 2 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 -Protein powder, 300ml a2 milk P40 C23 F18 Cal 405
Meal 5 - 290g Steak, egg, salad P88 C3 F35 Cal 788
Meal 6 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 6x Chicken wings, 250g Spud light P61 C31 F36 Cal 718

Daily Total
P 371
C 120
F 125
Cal 3281


Sleep
Better last night. 6.5 hours, 3 wakeups. Not sure if it is improving or not. I will give it a week on a normal routine and have more of an idea.

Daily thoughts
Stage 1 to Photoshoot

Over the next 18 months getting to the actual photoshoot itself will take 3 distinct stages I feel:
Stage 1 - Now to end of 2026.
The longest stage but I will need all of the time available to:
*Lose all overly excess fat and get to 15%ish body fat level.
*Gain muscular size.
*Totally clean up diet.
*Ensure health remains at 100%.
*Possibly to a Powerlifting comp in Dec at below 110kg.

Stage 2 - Jan to Apr 2027. Help will be needed here, maybe even a coach.
*Get bodyfat level below 10%
*Maintain health markers
*Adjust diet as required
*Maintain size and Strength.

Stage 3 - Apr to Aug 2027.
*Get to below 6% bodyfat, competition level condition.
*Maintain Size attained by April.
* Do Photoshoot August 2027.

Something I don't log extensively is my cycle and how it is going. To update this:

Today I started using the Sustanon 250 at 175mg every 3 days. I haven't used this before and was interested to see if I noticed any discernible difference straight up. I didn't. It will interesting to see over the course of this cycle if I see any differences to using Test E which was my previous base.
The Deca is starting to get traction after 2 weeks in. Joints feel better, especially my right shoulder and left knee. Strength and siza are up. I will keep this at 100mg every 2 days until 6 March and see then if a change upwards is required along with the Sustanon.
Proviron at 25mg is just epic. Every side I had (skin issues mainly) is now non-existant or so minimal it might as well be. This will be a additive to any cycle from now.
Retatrutide 1.5mg every 3 days. This is really starting to work it's magic. Food noise is way down and fat levels are visibly reducing. Will stay on this for quite awhile as well.

So in short, Health markers are steady, Strength and size are starting to increase and bodyfat levels are slowly but surely reducing.
Overall very happy with how my cycle is tracking.
I will get a mid cycle blood test in March to ensure everything is still tracking well.

So that is where things currently stand.

Much Love Evo Fam .

Pics
Meal 1
View attachment 176841
Meal 5
View attachment 176842
Some of the birds and a kangaroo enjoying the water we have since it is so dry elsewhere.
View attachment 176843
View attachment 176844

Great update with all the details (as usual!)
I love to see the goals mapped out like this too. I’ve got no doubt that you’ll absolutely smash them with the combo of your work ethic and the support from the EVO fam

 

[Doctakay]

1st February log update

Weight and BP
Weight 108.6
BP 120/61 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Bench 5x 20,40,60 3x70,80,90,100,110kg
+ 16kg chains
**Just missed last rep at my weak point at top in tri's. Getting better. 1 rep more this time.

Decline Bench 5x 60,70,80,90,100,110kg
**Strong on this today. Pushed through the top half of lift better this week.

Incline Flys 3x12x
**Tried something new that @PrinceDaddy floated in his log. First set was 4 to 5 sec lowering and raising, second was 1 sec on both, 3rd set 4-5 down and 1 sec up. Actually did feel a bit different. Fatigue and burn was not the same. I will keep doing this and see what happens.

Meals
Meal 1- 3 egg omelette, 100g shaved ham 80 trout P54, C2 F16 Cal 443
Meal 2 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 -Protein powder, 300ml a2 milk P40 C23 F18 Cal 405
Meal 5 - 290g Steak, egg, salad P88 C3 F35 Cal 788
Meal 6 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 6x Chicken wings, 250g Spud light P61 C31 F36 Cal 718

Daily Total
P 371
C 120
F 125
Cal 3281


Sleep
Better last night. 6.5 hours, 3 wakeups. Not sure if it is improving or not. I will give it a week on a normal routine and have more of an idea.

Daily thoughts
Stage 1 to Photoshoot

Over the next 18 months getting to the actual photoshoot itself will take 3 distinct stages I feel:
Stage 1 - Now to end of 2026.
The longest stage but I will need all of the time available to:
*Lose all overly excess fat and get to 15%ish body fat level.
*Gain muscular size.
*Totally clean up diet.
*Ensure health remains at 100%.
*Possibly to a Powerlifting comp in Dec at below 110kg.

Stage 2 - Jan to Apr 2027. Help will be needed here, maybe even a coach.
*Get bodyfat level below 10%
*Maintain health markers
*Adjust diet as required
*Maintain size and Strength.

Stage 3 - Apr to Aug 2027.
*Get to below 6% bodyfat, competition level condition.
*Maintain Size attained by April.
* Do Photoshoot August 2027.

Something I don't log extensively is my cycle and how it is going. To update this:

Today I started using the Sustanon 250 at 175mg every 3 days. I haven't used this before and was interested to see if I noticed any discernible difference straight up. I didn't. It will interesting to see over the course of this cycle if I see any differences to using Test E which was my previous base.
The Deca is starting to get traction after 2 weeks in. Joints feel better, especially my right shoulder and left knee. Strength and siza are up. I will keep this at 100mg every 2 days until 6 March and see then if a change upwards is required along with the Sustanon.
Proviron at 25mg is just epic. Every side I had (skin issues mainly) is now non-existant or so minimal it might as well be. This will be a additive to any cycle from now.
Retatrutide 1.5mg every 3 days. This is really starting to work it's magic. Food noise is way down and fat levels are visibly reducing. Will stay on this for quite awhile as well.

So in short, Health markers are steady, Strength and size are starting to increase and bodyfat levels are slowly but surely reducing.
Overall very happy with how my cycle is tracking.
I will get a mid cycle blood test in March to ensure everything is still tracking well.

So that is where things currently stand.

Much Love Evo Fam .

Pics
Meal 1
View attachment 176841
Meal 5
View attachment 176842
Some of the birds and a kangaroo enjoying the water we have since it is so dry elsewhere.
View attachment 176843
View attachment 176844

Quality update brother
Strong as all get out, love those lifts man.
Plan looks solid too with a major focus on getting everything sorted out with a nice long runway of time.

I've heard so many good reports about proviron. I miss having a dht in my stack with masteron being the one I tried and loved so much, but its so hard to come by now. Really flattened any 19nor sides when I ran it side by side
I'll have to get a hold of some proviron because dht, for me, makes everything so "doable and mentally easy"

I'm really interested in how its helped you, especially with your skin too.

 

[Kopite67]

Great update with all the details (as usual!)
I love to see the goals mapped out like this too. I’ve got no doubt that you’ll absolutely smash them with the combo of your work ethic and the support from the EVO fam

Thanks sister. That combo is key to this succeeding

 

[Kopite67]

Quality update brother
Strong as all get out, love those lifts man.
Plan looks solid too with a major focus on getting everything sorted out with a nice long runway of time.

I've heard so many good reports about proviron. I miss having a dht in my stack with masteron being the one I tried and loved so much, but its so hard to come by now. Really flattened any 19nor sides when I ran it side by side
I'll have to get a hold of some proviron because dht, for me, makes everything so "doable and mentally easy"

I'm really interested in how its helped you, especially with your skin too.

Thanks @Doctakay . When I ran my first cycle I used Test E and Deca and Primobolan 100mg. I ran the Test E slightly higher and the Deca slightly lower. The Primobolan was around 110mg pw. This was too low I think. I get increased oil production as my major side and whilst the Primo lowered it a bit I had to use material washes and creams to get things under control.
The Proviron at 25mg a day is like magic for me. Skin is mostly clear all the time and I have no other high e2 markers. Don't see any need for aromatase inhibitors.
Hope that helps brother. It is obviously how it works for me, but for what it's worth I recommend it.

 

[Doctakay]

Thanks @Doctakay . When I ran my first cycle I used Test E and Deca and Primobolan 100mg. I ran the Test E slightly higher and the Deca slightly lower. The Primobolan was around 110mg pw. This was too low I think. I get increased oil production as my major side and whilst the Primo lowered it a bit I had to use material washes and creams to get things under control.
The Proviron at 25mg a day is like magic for me. Skin is mostly clear all the time and I have no other high e2 markers. Don't see any need for aromatase inhibitors.
Hope that helps brother. It is obviously how it works for me, but for what it's worth I recommend it.

I love this for you. Glad its working so well. Got me keen to run it now.

 

[jenkemj]

1st February log update

Weight and BP
Weight 108.6
BP 120/61 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Bench 5x 20,40,60 3x70,80,90,100,110kg
+ 16kg chains
**Just missed last rep at my weak point at top in tri's. Getting better. 1 rep more this time.

Decline Bench 5x 60,70,80,90,100,110kg
**Strong on this today. Pushed through the top half of lift better this week.

Incline Flys 3x12x
**Tried something new that @PrinceDaddy floated in his log. First set was 4 to 5 sec lowering and raising, second was 1 sec on both, 3rd set 4-5 down and 1 sec up. Actually did feel a bit different. Fatigue and burn was not the same. I will keep doing this and see what happens.

Meals
Meal 1- 3 egg omelette, 100g shaved ham 80 trout P54, C2 F16 Cal 443
Meal 2 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 -Protein powder, 300ml a2 milk P40 C23 F18 Cal 405
Meal 5 - 290g Steak, egg, salad P88 C3 F35 Cal 788
Meal 6 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 6x Chicken wings, 250g Spud light P61 C31 F36 Cal 718

Daily Total
P 371
C 120
F 125
Cal 3281


Sleep
Better last night. 6.5 hours, 3 wakeups. Not sure if it is improving or not. I will give it a week on a normal routine and have more of an idea.

Daily thoughts
Stage 1 to Photoshoot

Over the next 18 months getting to the actual photoshoot itself will take 3 distinct stages I feel:
Stage 1 - Now to end of 2026.
The longest stage but I will need all of the time available to:
*Lose all overly excess fat and get to 15%ish body fat level.
*Gain muscular size.
*Totally clean up diet.
*Ensure health remains at 100%.
*Possibly to a Powerlifting comp in Dec at below 110kg.

Stage 2 - Jan to Apr 2027. Help will be needed here, maybe even a coach.
*Get bodyfat level below 10%
*Maintain health markers
*Adjust diet as required
*Maintain size and Strength.

Stage 3 - Apr to Aug 2027.
*Get to below 6% bodyfat, competition level condition.
*Maintain Size attained by April.
* Do Photoshoot August 2027.

Something I don't log extensively is my cycle and how it is going. To update this:

Today I started using the Sustanon 250 at 175mg every 3 days. I haven't used this before and was interested to see if I noticed any discernible difference straight up. I didn't. It will interesting to see over the course of this cycle if I see any differences to using Test E which was my previous base.
The Deca is starting to get traction after 2 weeks in. Joints feel better, especially my right shoulder and left knee. Strength and siza are up. I will keep this at 100mg every 2 days until 6 March and see then if a change upwards is required along with the Sustanon.
Proviron at 25mg is just epic. Every side I had (skin issues mainly) is now non-existant or so minimal it might as well be. This will be a additive to any cycle from now.
Retatrutide 1.5mg every 3 days. This is really starting to work it's magic. Food noise is way down and fat levels are visibly reducing. Will stay on this for quite awhile as well.

So in short, Health markers are steady, Strength and size are starting to increase and bodyfat levels are slowly but surely reducing.
Overall very happy with how my cycle is tracking.
I will get a mid cycle blood test in March to ensure everything is still tracking well.

So that is where things currently stand.

Much Love Evo Fam .

Pics
Meal 1
View attachment 176841
Meal 5
View attachment 176842
Some of the birds and a kangaroo enjoying the water we have since it is so dry elsewhere.
View attachment 176843
View attachment 176844

Awesome updates man, do you have goal markers to see where you’re at during the yearly recompisition? And do you get a dexa scan done to see where you’re at?

 

[Kopite67]

Awesome updates man, do you have goal markers to see where you’re at during the yearly recompisition? And do you get a dexa scan done to see where you’re at?

No not really bro to either. I will probably look at where I am at the end of each cycle which is about 15 weeks. I hadn't considered a Dexa at all actually....might now though

 

[Allupfromhere]

Sorry im late back here brother, busy week moving through all the platforms. I get a little lost for where im at sometimes lol.

Splid work and effort you continue to put in day in and day out king. Your work ethic is elite and matching consistency is why your gonna smash these current goal. Here all the way with you mate reach out for anything i can help with

 

[jenkemj]

No not really bro to either. I will probably look at where I am at the end of each cycle which is about 15 weeks. I hadn't considered a Dexa at all actually....might now though

my gym does Evolts, but hopefully there might be something in your gym so you can get it for free or cheap. Atleast that way you’ll be able to see if you’re happy with your direction and with the stack. Id presume muscle gain and weight loss is realistic

 

[Kopite67]

my gym does Evolts, but hopefully there might be something in your gym so you can get it for free or cheap. Atleast that way you’ll be able to see if you’re happy with your direction and with the stack. Id presume muscle gain and weight loss is realistic

Mmmm, my gym is 5m from my front door. The cheap bastard who owns it hasn't got anything like that

 

[jenkemj]

Mmmm, my gym is 5m from my front door. The cheap bastard who owns it hasn't got anything like that

Oh shit my bad! Forgot you had that home
Setup haha

 

[Kopite67]

Sorry im late back here brother, busy week moving through all the platforms. I get a little lost for where im at sometimes lol.

Splid work and effort you continue to put in day in and day out king. Your work ethic is elite and matching consistency is why your gonna smash these current goal. Here all the way with you mate reach out for anything i can help with

Thanks brother. Know you are fully in my corner, but thanks for reiterating that, it's always nice to hear it. Things are tracking nicely so far legend

 

[Mobster]

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Why were these prescribed?

I'm here on zero

 

[stevesmi]

31st January log update

Weight and BP
Weight 107.9
BP 118/65 and Resting HR 62 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Rest Day

Meals
Meal 1- 3 egg omelette, 200g shaved ham P54, C4 F19 Cal 496
Meal 2 - Protein bars, Protein drink P87 C35 F21 Cal 797
Meal 3 - 60g beef jerky, 300ml coke zero P32 C2 F2 Cal 172
Meal 4 - 300g Chicken thighs, half cup rice, cup veges P97 C30 F23 Cal 780
Meal 5 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 6 - Protein Shake P42 C8 F2 Cal 222
Meal 7 - Chicken burrito bowl P65 C62 F21 Cal 704

Daily Total
P 393
C 155
F 91
Cal 3,311


Sleep
Still not great. 6 hours, 3 wakeups. Felt meh on waking I have to say. Look forward to getting home today and into my own bed.

Daily thoughts - Pre game on
As we were on our final leg of the trip to home, today was a lot of planning with MsKopite67 about food going forward.
I have decided on a main rotation of Chicken, steak and mince (ground beef) as my protien base. @HarleyGuy
I will stick with Salmon, Trout, Ham in the mornings.
This is the hardest part of my new journey. Not necessarily starting it, but sticking with it for an extended period of time.
The final drop before Aug 2027 will involve strict adherence to coaching so that is just a matter of doing as I'm told which of course I can do .....anyway it's a ways off.
Journey has really started now.......
Much Love Evo Fam .

Pics
Meal 1
View attachment 176296
Meal 4
View attachment 176291
Another driving view
View attachment 176292
Two unique statues
View attachment 176293
View attachment 176294
Silo art
View attachment 176295

@Kopite67 that's some cool stuff man. I like that type of art. It's very cool to look at.

 

[Ulter]

31st January log update

Weight and BP
Weight 107.9
BP 118/65 and Resting HR 62 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Rest Day

Meals
Meal 1- 3 egg omelette, 200g shaved ham P54, C4 F19 Cal 496
Meal 2 - Protein bars, Protein drink P87 C35 F21 Cal 797
Meal 3 - 60g beef jerky, 300ml coke zero P32 C2 F2 Cal 172
Meal 4 - 300g Chicken thighs, half cup rice, cup veges P97 C30 F23 Cal 780
Meal 5 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 6 - Protein Shake P42 C8 F2 Cal 222
Meal 7 - Chicken burrito bowl P65 C62 F21 Cal 704

Daily Total
P 393
C 155
F 91
Cal 3,311


Sleep
Still not great. 6 hours, 3 wakeups. Felt meh on waking I have to say. Look forward to getting home today and into my own bed.

Daily thoughts - Pre game on
As we were on our final leg of the trip to home, today was a lot of planning with MsKopite67 about food going forward.
I have decided on a main rotation of Chicken, steak and mince (ground beef) as my protien base. @HarleyGuy
I will stick with Salmon, Trout, Ham in the mornings.
This is the hardest part of my new journey. Not necessarily starting it, but sticking with it for an extended period of time.
The final drop before Aug 2027 will involve strict adherence to coaching so that is just a matter of doing as I'm told which of course I can do .....anyway it's a ways off.
Journey has really started now.......
Much Love Evo Fam .

Pics
Meal 1
View attachment 176296
Meal 4
View attachment 176291
Another driving view
View attachment 176292
Two unique statues
View attachment 176293
View attachment 176294
Silo art
View attachment 176295

I like the meals. We used to eat peas like that back in the day when I was in high school. I remember it. I used to always eat everyone's peas off the table. I think that helped me build more muscle, ha ha. @Kopite67

 

[2Thick]

31st January log update

Weight and BP
Weight 107.9
BP 118/65 and Resting HR 62 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Rest Day

Meals
Meal 1- 3 egg omelette, 200g shaved ham P54, C4 F19 Cal 496
Meal 2 - Protein bars, Protein drink P87 C35 F21 Cal 797
Meal 3 - 60g beef jerky, 300ml coke zero P32 C2 F2 Cal 172
Meal 4 - 300g Chicken thighs, half cup rice, cup veges P97 C30 F23 Cal 780
Meal 5 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 6 - Protein Shake P42 C8 F2 Cal 222
Meal 7 - Chicken burrito bowl P65 C62 F21 Cal 704

Daily Total
P 393
C 155
F 91
Cal 3,311


Sleep
Still not great. 6 hours, 3 wakeups. Felt meh on waking I have to say. Look forward to getting home today and into my own bed.

Daily thoughts - Pre game on
As we were on our final leg of the trip to home, today was a lot of planning with MsKopite67 about food going forward.
I have decided on a main rotation of Chicken, steak and mince (ground beef) as my protien base. @HarleyGuy
I will stick with Salmon, Trout, Ham in the mornings.
This is the hardest part of my new journey. Not necessarily starting it, but sticking with it for an extended period of time.
The final drop before Aug 2027 will involve strict adherence to coaching so that is just a matter of doing as I'm told which of course I can do .....anyway it's a ways off.
Journey has really started now.......
Much Love Evo Fam .

Pics
Meal 1
View attachment 176296
Meal 4
View attachment 176291
Another driving view
View attachment 176292
Two unique statues
View attachment 176293
View attachment 176294
Silo art
View attachment 176295

Good mix on the meal so far. It's looking really strong. @Kopite67 I got a lot of love for what you're doing. Keep up the good work.

 

[Kopite67]

I like the meals. We used to eat peas like that back in the day when I was in high school. I remember it. I used to always eat everyone's peas off the table. I think that helped me build more muscle, ha ha. @Kopite67

Thanks brother. Peas are cool

 

[Kopite67]

Good mix on the meal so far. It's looking really strong. @Kopite67 I got a lot of love for what you're doing. Keep up the good work.

Thanks brother

 

[ROIDDERS]

31st January log update

Weight and BP
Weight 107.9
BP 118/65 and Resting HR 62 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Rest Day

Meals
Meal 1- 3 egg omelette, 200g shaved ham P54, C4 F19 Cal 496
Meal 2 - Protein bars, Protein drink P87 C35 F21 Cal 797
Meal 3 - 60g beef jerky, 300ml coke zero P32 C2 F2 Cal 172
Meal 4 - 300g Chicken thighs, half cup rice, cup veges P97 C30 F23 Cal 780
Meal 5 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 6 - Protein Shake P42 C8 F2 Cal 222
Meal 7 - Chicken burrito bowl P65 C62 F21 Cal 704

Daily Total
P 393
C 155
F 91
Cal 3,311


Sleep
Still not great. 6 hours, 3 wakeups. Felt meh on waking I have to say. Look forward to getting home today and into my own bed.

Daily thoughts - Pre game on
As we were on our final leg of the trip to home, today was a lot of planning with MsKopite67 about food going forward.
I have decided on a main rotation of Chicken, steak and mince (ground beef) as my protien base. @HarleyGuy
I will stick with Salmon, Trout, Ham in the mornings.
This is the hardest part of my new journey. Not necessarily starting it, but sticking with it for an extended period of time.
The final drop before Aug 2027 will involve strict adherence to coaching so that is just a matter of doing as I'm told which of course I can do .....anyway it's a ways off.
Journey has really started now.......
Much Love Evo Fam .

Pics
Meal 1
View attachment 176296
Meal 4
View attachment 176291
Another driving view
View attachment 176292
Two unique statues
View attachment 176293
View attachment 176294
Silo art
View attachment 176295

@Kopite67 certainly getting a lot of protein in your diet. Keep up the good work. That's a good layup.

 

[ceo]

31st January log update

Weight and BP
Weight 107.9
BP 118/65 and Resting HR 62 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Rest Day

Meals
Meal 1- 3 egg omelette, 200g shaved ham P54, C4 F19 Cal 496
Meal 2 - Protein bars, Protein drink P87 C35 F21 Cal 797
Meal 3 - 60g beef jerky, 300ml coke zero P32 C2 F2 Cal 172
Meal 4 - 300g Chicken thighs, half cup rice, cup veges P97 C30 F23 Cal 780
Meal 5 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 6 - Protein Shake P42 C8 F2 Cal 222
Meal 7 - Chicken burrito bowl P65 C62 F21 Cal 704

Daily Total
P 393
C 155
F 91
Cal 3,311


Sleep
Still not great. 6 hours, 3 wakeups. Felt meh on waking I have to say. Look forward to getting home today and into my own bed.

Daily thoughts - Pre game on
As we were on our final leg of the trip to home, today was a lot of planning with MsKopite67 about food going forward.
I have decided on a main rotation of Chicken, steak and mince (ground beef) as my protien base. @HarleyGuy
I will stick with Salmon, Trout, Ham in the mornings.
This is the hardest part of my new journey. Not necessarily starting it, but sticking with it for an extended period of time.
The final drop before Aug 2027 will involve strict adherence to coaching so that is just a matter of doing as I'm told which of course I can do .....anyway it's a ways off.
Journey has really started now.......
Much Love Evo Fam .

Pics
Meal 1
View attachment 176296
Meal 4
View attachment 176291
Another driving view
View attachment 176292
Two unique statues
View attachment 176293
View attachment 176294
Silo art
View attachment 176295

Bros, this is a good cycle set up. I like the Sustanon. The different esters click good with some people. @Kopite67

 

[Kopite67]

Bros, this is a good cycle set up. I like the Sustanon. The different esters click good with some people. @Kopite67

Only 1 in so I will update as I progress brother

 

[ceo]

Only 1 in so I will update as I progress brother

Bros, okay good job.

 

[PrinceDaddy]

@Kopite67 Loving your log. Great detail bro!

You know you get to a point where the weight on the bar does not keep going up and you have to find ways to get more with less. I do think there are quality gains if you can find better ROM and try some of these different techniques. The muscle does not know the weight it is lifting, it knows the tension it feels. The more tension, rest, nutrition, along with some gear and hopefully we make some solid gains.

Keep up the good work!

 

[Kopite67]

@Kopite67 Loving your log. Great detail bro!

You know you get to a point where the weight on the bar does not keep going up and you have to find ways to get more with less. I do think there are quality gains if you can find better ROM and try some of these different techniques. The muscle does not know the weight it is lifting, it knows the tension it feels. The more tension, rest, nutrition, along with some gear and hopefully we make some solid gains.

Keep up

Wise words brother, and concepts that I need to incorporate more into my program.

 

[ballin2504]

31st January log update

Weight and BP
Weight 107.9
BP 118/65 and Resting HR 62 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Rest Day

Meals
Meal 1- 3 egg omelette, 200g shaved ham P54, C4 F19 Cal 496
Meal 2 - Protein bars, Protein drink P87 C35 F21 Cal 797
Meal 3 - 60g beef jerky, 300ml coke zero P32 C2 F2 Cal 172
Meal 4 - 300g Chicken thighs, half cup rice, cup veges P97 C30 F23 Cal 780
Meal 5 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 6 - Protein Shake P42 C8 F2 Cal 222
Meal 7 - Chicken burrito bowl P65 C62 F21 Cal 704

Daily Total
P 393
C 155
F 91
Cal 3,311


Sleep
Still not great. 6 hours, 3 wakeups. Felt meh on waking I have to say. Look forward to getting home today and into my own bed.

Daily thoughts - Pre game on
As we were on our final leg of the trip to home, today was a lot of planning with MsKopite67 about food going forward.
I have decided on a main rotation of Chicken, steak and mince (ground beef) as my protien base. @HarleyGuy
I will stick with Salmon, Trout, Ham in the mornings.
This is the hardest part of my new journey. Not necessarily starting it, but sticking with it for an extended period of time.
The final drop before Aug 2027 will involve strict adherence to coaching so that is just a matter of doing as I'm told which of course I can do .....anyway it's a ways off.
Journey has really started now.......
Much Love Evo Fam .

Pics
Meal 1
View attachment 176296
Meal 4
View attachment 176291
Another driving view
View attachment 176292
Two unique statues
View attachment 176293
View attachment 176294
Silo art
View attachment 176295

@Kopite67 really cool pictures. I’m sure you’ll be able to stick with it man! We are here for you!

 

[Kopite67]

@Kopite67 really cool pictures. I’m sure you’ll be able to stick with it man! We are here for you!

Thanks brother. Evo Fam is a strength all on its own.

 

[Kopite67]

2nd February log update

Weight and BP
Weight 108.0
BP 114/61 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications

Bisoproloi Fumerate Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED

Training
No training today.

Meals
Meal 1- 3 egg omelette, 150g shaved ham P42, C3 F17 Cal 354
Meal 2 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 270g Steak, rice, peas&corn P76 C24 F36 Cal 801
Meal 5 - iced coffee, Corn thins, 150g chicken breast P33 C26 F9 Cal 404
Meal 6 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 7 - 350g Chicken wings, 250g Spud light P71 C29 F43 Cal 824

Daily Total
P 334
C 129
F 122
Cal 3170

Sleep
Much better last night. 6.5 hours solid, 2 wakeups. Felt rested today on waking which was really nice.

Daily thoughts
Despite sleeping well and feeling good when I got up today, the rest of today has felt unbelievably busy. It has been one of those days where you constantly feel rushed and behind schedule.
Despite this minor level of anxiety that seemed to be present it was a satisfying day. Work was productive, my GP visit got rid of 1 more med and was entirely uneventful and I Meal prepped for 2 days in advance.
On to program things, I have adjusted my training to 1 on, 1 off, 1on, 1 off, 2 on, 1 off. It is kind of a conjugate system to increase rest at present and allow me hit my on days a bit harder.
I am recovering really well and I find 2 days off in a row is too much.
Anyway back on with back training tomorrow till then....
Much Love Evo Fam .

Pics
Meal 1

Meal 2

Meal 3

Last nights last Meal

Another parrot pic

 

[LevButlerov]

2nd February log update

Weight and BP
Weight 108.0
BP 114/61 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications

Bisoproloi Fumerate Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED

Training
No training today.

Meals
Meal 1- 3 egg omelette, 150g shaved ham P42, C3 F17 Cal 354
Meal 2 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 270g Steak, rice, peas&corn P76 C24 F36 Cal 801
Meal 5 - iced coffee, Corn thins, 150g chicken breast P33 C26 F9 Cal 404
Meal 6 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 7 - 350g Chicken wings, 250g Spud light P71 C29 F43 Cal 824

Daily Total
P 334
C 129
F 122
Cal 3170

Sleep
Much better last night. 6.5 hours solid, 2 wakeups. Felt rested today on waking which was really nice.

Daily thoughts
Despite sleeping well and feeling good when I got up today, the rest of today has felt unbelievably busy. It has been one of those days where you constantly feel rushed and behind schedule.
Despite this minor level of anxiety that seemed to be present it was a satisfying day. Work was productive, my GP visit got rid of 1 more med and was entirely uneventful and I Meal prepped for 2 days in advance.
On to program things, I have adjusted my training to 1 on, 1 off, 1on, 1 off, 2 on, 1 off. It is kind of a conjugate system to increase rest at present and allow me hit my on days a bit harder.
I am recovering really well and I find 2 days off in a row is too much.
Anyway back on with back training tomorrow till then....
Much Love Evo Fam .

Pics
Meal 1
View attachment 177439
Meal 2
View attachment 177440
Meal 3
View attachment 177441
Last nights last Meal
View attachment 177442
Another parrot pic
View attachment 177443

Food is perfect and love that parrot pic they look cute @Kopite67 6.5 hrs of sleep is much better too, perfect.
which med did you cut with your GP?

 

[Doctakay]

2nd February log update

Weight and BP
Weight 108.0
BP 114/61 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications

Bisoproloi Fumerate Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED

Training
No training today.

Meals
Meal 1- 3 egg omelette, 150g shaved ham P42, C3 F17 Cal 354
Meal 2 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 270g Steak, rice, peas&corn P76 C24 F36 Cal 801
Meal 5 - iced coffee, Corn thins, 150g chicken breast P33 C26 F9 Cal 404
Meal 6 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 7 - 350g Chicken wings, 250g Spud light P71 C29 F43 Cal 824

Daily Total
P 334
C 129
F 122
Cal 3170

Sleep
Much better last night. 6.5 hours solid, 2 wakeups. Felt rested today on waking which was really nice.

Daily thoughts
Despite sleeping well and feeling good when I got up today, the rest of today has felt unbelievably busy. It has been one of those days where you constantly feel rushed and behind schedule.
Despite this minor level of anxiety that seemed to be present it was a satisfying day. Work was productive, my GP visit got rid of 1 more med and was entirely uneventful and I Meal prepped for 2 days in advance.
On to program things, I have adjusted my training to 1 on, 1 off, 1on, 1 off, 2 on, 1 off. It is kind of a conjugate system to increase rest at present and allow me hit my on days a bit harder.
I am recovering really well and I find 2 days off in a row is too much.
Anyway back on with back training tomorrow till then....
Much Love Evo Fam .

Pics
Meal 1
View attachment 177439
Meal 2
View attachment 177440
Meal 3
View attachment 177441
Last nights last Meal
View attachment 177442
Another parrot pic
View attachment 177443

Nice meals brother! Love the parrots.
I hate that rushed feeling too... Kinda like you feel like your always running late for something. Not good dor the stress.

I like the training plan. Putting in the work

 

[Kopite67]

Food is perfect and love that parrot pic they look cute @Kopite67 6.5 hrs of sleep is much better too, perfect.
which med did you cut with your GP?

Thanks @LevButlerov . I had the Dipagliflozin dropped. It is a SGLT2 inhibitor removing excess sugar and sodium from the body. Just not needed any more. 1 down 7 to go.

 

[Kopite67]

Nice meals brother! Love the parrots.
I hate that rushed feeling too... Kinda like you feel like your always running late for something. Not good dor the stress.

I like the training plan. Putting in the work

Thanks brother

 

[jenkemj]

2nd February log update

Weight and BP
Weight 108.0
BP 114/61 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications

Bisoproloi Fumerate Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED

Training
No training today.

Meals
Meal 1- 3 egg omelette, 150g shaved ham P42, C3 F17 Cal 354
Meal 2 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 270g Steak, rice, peas&corn P76 C24 F36 Cal 801
Meal 5 - iced coffee, Corn thins, 150g chicken breast P33 C26 F9 Cal 404
Meal 6 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 7 - 350g Chicken wings, 250g Spud light P71 C29 F43 Cal 824

Daily Total
P 334
C 129
F 122
Cal 3170

Sleep
Much better last night. 6.5 hours solid, 2 wakeups. Felt rested today on waking which was really nice.

Daily thoughts
Despite sleeping well and feeling good when I got up today, the rest of today has felt unbelievably busy. It has been one of those days where you constantly feel rushed and behind schedule.
Despite this minor level of anxiety that seemed to be present it was a satisfying day. Work was productive, my GP visit got rid of 1 more med and was entirely uneventful and I Meal prepped for 2 days in advance.
On to program things, I have adjusted my training to 1 on, 1 off, 1on, 1 off, 2 on, 1 off. It is kind of a conjugate system to increase rest at present and allow me hit my on days a bit harder.
I am recovering really well and I find 2 days off in a row is too much.
Anyway back on with back training tomorrow till then....
Much Love Evo Fam .

Pics
Meal 1
View attachment 177439
Meal 2
View attachment 177440
Meal 3
View attachment 177441
Last nights last Meal
View attachment 177442
Another parrot pic
View attachment 177443

Yeah bro, always a rough nights sleep getting back Into the swing of things. Looks like it went well with the gp! Props to your journey so far! You notice a difference with deca or proviron in your stack?

 

[Kopite67]

Yeah bro, always a rough nights sleep getting back Into the swing of things. Looks like it went well with the gp! Props to your journey so far! You notice a difference with deca or proviron in your stack?

Absolutely brother. The Proviron keeps all my sides in check and the Deca is just starting to give my strength a boost. By the time I get to the end of this run I am expecting some nice changes to occur

 

[jenkemj]

Absolutely brother. The Proviron keeps all my sides in check and the Deca is just starting to give my strength a boost. By the time I get to the end of this run I am expecting some nice changes to occur

You beauty! Sounds good man! Honestly had no idea what proviron even was lol

 

[Kopite67]

You beauty! Sounds good man! Honestly had no idea what proviron even was lol

Pairs really well with Deca

 

[Alice_In_Ironland]

2nd February log update

Weight and BP
Weight 108.0
BP 114/61 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications

Bisoproloi Fumerate Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED

Training
No training today.

Meals
Meal 1- 3 egg omelette, 150g shaved ham P42, C3 F17 Cal 354
Meal 2 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 270g Steak, rice, peas&corn P76 C24 F36 Cal 801
Meal 5 - iced coffee, Corn thins, 150g chicken breast P33 C26 F9 Cal 404
Meal 6 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 7 - 350g Chicken wings, 250g Spud light P71 C29 F43 Cal 824

Daily Total
P 334
C 129
F 122
Cal 3170

Sleep
Much better last night. 6.5 hours solid, 2 wakeups. Felt rested today on waking which was really nice.

Daily thoughts
Despite sleeping well and feeling good when I got up today, the rest of today has felt unbelievably busy. It has been one of those days where you constantly feel rushed and behind schedule.
Despite this minor level of anxiety that seemed to be present it was a satisfying day. Work was productive, my GP visit got rid of 1 more med and was entirely uneventful and I Meal prepped for 2 days in advance.
On to program things, I have adjusted my training to 1 on, 1 off, 1on, 1 off, 2 on, 1 off. It is kind of a conjugate system to increase rest at present and allow me hit my on days a bit harder.
I am recovering really well and I find 2 days off in a row is too much.
Anyway back on with back training tomorrow till then....
Much Love Evo Fam .

Pics
Meal 1
View attachment 177439
Meal 2
View attachment 177440
Meal 3
View attachment 177441
Last nights last Meal
View attachment 177442
Another parrot pic
View attachment 177443

Love the updated diet & training plan

I know that rushed feeling, I blame it on Feb fewer days to get the same amount of stuff done in!

 

[Ulter]

Thanks brother. Peas are cool

EVO family loves their peas. lol

 

[2Thick]

Thanks brother

Keep pumping that iron.

 

[Kopite67]

Love the updated diet & training plan

I know that rushed feeling, I blame it on Feb fewer days to get the same amount of stuff done in!

Thanks @Alice_In_Ironland . February,, that's a good call. I was actually going to blame work though as they are my favourite whinge point

 

[Kopite67]

Keep pumping that iron.

Thanks bro

 

[LevButlerov]

Thanks @LevButlerov . I had the Dipagliflozin dropped. It is a SGLT2 inhibitor removing excess sugar and sodium from the body. Just not needed any more. 1 down 7 to go.

1 down is perfect well done EVO family support! @Kopite67

 

[Kopite67]

1 down is perfect well done EVO family support! @Kopite67

Thanks brother

 

[LevButlerov]

Thanks brother

happy to support our soon VIP @Kopite67

 

[2Thick]

Thanks bro

EVO family respect.

 

[Pat7x]

1st February log update

Weight and BP
Weight 108.6
BP 120/61 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
These are reducing slowly:

Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Dioxin ceased
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 50,37,25,20,15,14,13,12,11mg ED
Resprim Forte twice weekly ceased
Certirizine Hydrochloride

Training
Bench 5x 20,40,60 3x70,80,90,100,110kg
+ 16kg chains
**Just missed last rep at my weak point at top in tri's. Getting better. 1 rep more this time.

Decline Bench 5x 60,70,80,90,100,110kg
**Strong on this today. Pushed through the top half of lift better this week.

Incline Flys 3x12x
**Tried something new that @PrinceDaddy floated in his log. First set was 4 to 5 sec lowering and raising, second was 1 sec on both, 3rd set 4-5 down and 1 sec up. Actually did feel a bit different. Fatigue and burn was not the same. I will keep doing this and see what happens.

Meals
Meal 1- 3 egg omelette, 100g shaved ham 80 trout P54, C2 F16 Cal 443
Meal 2 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 -Protein powder, 300ml a2 milk P40 C23 F18 Cal 405
Meal 5 - 290g Steak, egg, salad P88 C3 F35 Cal 788
Meal 6 - Light Crisp bread, 80g Turkey breast, P16 C14 F3 Cal 140
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 6x Chicken wings, 250g Spud light P61 C31 F36 Cal 718

Daily Total
P 371
C 120
F 125
Cal 3281


Sleep
Better last night. 6.5 hours, 3 wakeups. Not sure if it is improving or not. I will give it a week on a normal routine and have more of an idea.

Daily thoughts
Stage 1 to Photoshoot

Over the next 18 months getting to the actual photoshoot itself will take 3 distinct stages I feel:
Stage 1 - Now to end of 2026.
The longest stage but I will need all of the time available to:
*Lose all overly excess fat and get to 15%ish body fat level.
*Gain muscular size.
*Totally clean up diet.
*Ensure health remains at 100%.
*Possibly to a Powerlifting comp in Dec at below 110kg.

Stage 2 - Jan to Apr 2027. Help will be needed here, maybe even a coach.
*Get bodyfat level below 10%
*Maintain health markers
*Adjust diet as required
*Maintain size and Strength.

Stage 3 - Apr to Aug 2027.
*Get to below 6% bodyfat, competition level condition.
*Maintain Size attained by April.
* Do Photoshoot August 2027.

Something I don't log extensively is my cycle and how it is going. To update this:

Today I started using the Sustanon 250 at 175mg every 3 days. I haven't used this before and was interested to see if I noticed any discernible difference straight up. I didn't. It will interesting to see over the course of this cycle if I see any differences to using Test E which was my previous base.
The Deca is starting to get traction after 2 weeks in. Joints feel better, especially my right shoulder and left knee. Strength and siza are up. I will keep this at 100mg every 2 days until 6 March and see then if a change upwards is required along with the Sustanon.
Proviron at 25mg is just epic. Every side I had (skin issues mainly) is now non-existant or so minimal it might as well be. This will be a additive to any cycle from now.
Retatrutide 1.5mg every 3 days. This is really starting to work it's magic. Food noise is way down and fat levels are visibly reducing. Will stay on this for quite awhile as well.

So in short, Health markers are steady, Strength and size are starting to increase and bodyfat levels are slowly but surely reducing.
Overall very happy with how my cycle is tracking.
I will get a mid cycle blood test in March to ensure everything is still tracking well.

So that is where things currently stand.

Much Love Evo Fam .

Pics
Meal 1
View attachment 176841
Meal 5
View attachment 176842
Some of the birds and a kangaroo enjoying the water we have since it is so dry elsewhere.
View attachment 176843
View attachment 176844

Bro deserved a protein king banner @LevButlerov

 

[LevButlerov]

Bro deserved a protein king banner @LevButlerov

You're right @Pat7x

Daily Total
P 334
C 129
F 122
Cal 3170

Lets get to 400 @Kopite67 a week 400 protein you get the protein king badge!

 

[jenkemj]

You're right @Pat7x

Lets get to 400 @Kopite67 a week 400 protein you get the protein king badge!

No Reta this week protein king! @Kopite67

 

[Kopite67]

You're right @Pat7x

Lets get to 400 @Kopite67 a week 400 protein you get the protein king badge!

I can try. 400 protien on Reta is not going to be easy

 

[Kopite67]

No Reta this week protein king! @Kopite67

Reta has to stay bro. 400 is going to be an effort on it though. Give it a go though

 

[jenkemj]

Reta has to stay bro. 400 is going to be an effort on it though. Give it a go though

400 proteins a long time on the toilet too g. Good luck lol

 

[Kopite67]

3rd February log update

Weight and BP
Weight 107.8
BP 118/62 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 150g shaved ham P42, C3 F17 Cal 354
Meal 2 - Corn Thins, 80g Turkey breast, P16 C14 F3 Cal 143
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 3 beef sticks, Protein drink, P68 C76 F35 Cal 878
Meal 5 - 300g chicken, rice, peas&corn P76 C24 F36 Cal 801
Meal 6 - iced coffee, Corn thins, 150g chicken breast P33 C26 F9 Cal 404
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - Lemon Pepper Chicken P53 C14 F22 Cal 486

Daily Total
P 392 *close @LevButlerov
C 190
F 136
Cal 3713

Sleep
Much better last night. 6.5 hours solid, 2 wakeups. Felt rested today on waking.

Training
Wide t-bar row 8x 30,40,50,60,70,75,80kg
**controlled with slower descent.

Behind neck pulldown 8x40,50,55,60,65,70,72.5kg
**really felt the pull in this today. Right weight now.

DB rear delt 3x12x15kg
**relatively easy finish.

Daily thoughts
Today was an odd sort of day. I ended up pushing my food intake today and overdid it. The protien drink and beef sticks for meal 4 was way to much of a jump and I struggled for the rest of the day.
Training was strong and I am starting to move back to some heavier lifts again though I'm still a bit impatient and want to push harder.
I actually got major motivation from reading a few of the other logs this morning. They really lit a in me. This is what Evo really means to me. Anyone can write down what they ate and what they lifted, and that is cool. But the best logs are the ones with emotion, insight, frustration and lesson or too. Education is always great to read as well.
By opening up you are going to connect with others who just might happen to need to read that today.
That is why if you are new to Evo, or even been around for a bit, go and check out several of the other logs, you will be surprised how great they are.

Much Love Evo Fam .

Pics
Meal 1

Another thirsty Kangaroo

Baby Apostle

South Oz sunrise

 

[jenkemj]

3rd February log update

Weight and BP
Weight 107.8
BP 118/62 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 150g shaved ham P42, C3 F17 Cal 354
Meal 2 - Corn Thins, 80g Turkey breast, P16 C14 F3 Cal 143
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 3 beef sticks, Protein drink, P68 C76 F35 Cal 878
Meal 5 - 300g chicken, rice, peas&corn P76 C24 F36 Cal 801
Meal 6 - iced coffee, Corn thins, 150g chicken breast P33 C26 F9 Cal 404
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - Lemon Pepper Chicken P53 C14 F22 Cal 486

Daily Total
P 392 *close @LevButlerov
C 190
F 136
Cal 3713

Sleep
Much better last night. 6.5 hours solid, 2 wakeups. Felt rested today on waking.

Training
Wide t-bar row 8x 30,40,50,60,70,75,80kg
**controlled with slower descent.

Behind neck pulldown 8x40,50,55,60,65,70,72.5kg
**really felt the pull in this today. Right weight now.

DB rear delt 3x12x15kg
**relatively easy finish.

Daily thoughts
Today was an odd sort of day. I ended up pushing my food intake today and overdid it. The protien drink and beef sticks for meal 4 was way to much of a jump and I struggled for the rest of the day.
Training was strong and I am starting to move back to some heavier lifts again though I'm still a bit impatient and want to push harder.
I actually got major motivation from reading a few of the other logs this morning. They really lit a in me. This is what Evo really means to me. Anyone can write down what they ate and what they lifted, and that is cool. But the best logs are the ones with emotion, insight, frustration and lesson or too. Education is always great to read as well.
By opening up you are going to connect with others who just might happen to need to read that today.
That is why if you are new to Evo, or even been around for a bit, go and check out several of the other logs, you will be surprised how great they are.

Much Love Evo Fam .

Pics
Meal 1
View attachment 177806
Another thirsty Kangaroo
View attachment 177807
Baby Apostle
View attachment 177809
South Oz sunrise
View attachment 177808

Funny you how you talk about the inspirational posts, yours are awesome, reallly introspective about your whole journey. it’s motivation to a lot of us man!

 

[Kopite67]

Funny you how you talk about the inspirational posts, yours are awesome, reallly introspective about your whole journey. it’s motivation to a lot of us man!

Thanks brother for the very kind words.

 

[Alice_In_Ironland]

3rd February log update

Weight and BP
Weight 107.8
BP 118/62 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 150g shaved ham P42, C3 F17 Cal 354
Meal 2 - Corn Thins, 80g Turkey breast, P16 C14 F3 Cal 143
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 3 beef sticks, Protein drink, P68 C76 F35 Cal 878
Meal 5 - 300g chicken, rice, peas&corn P76 C24 F36 Cal 801
Meal 6 - iced coffee, Corn thins, 150g chicken breast P33 C26 F9 Cal 404
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - Lemon Pepper Chicken P53 C14 F22 Cal 486

Daily Total
P 392 *close @LevButlerov
C 190
F 136
Cal 3713

Sleep
Much better last night. 6.5 hours solid, 2 wakeups. Felt rested today on waking.

Training
Wide t-bar row 8x 30,40,50,60,70,75,80kg
**controlled with slower descent.

Behind neck pulldown 8x40,50,55,60,65,70,72.5kg
**really felt the pull in this today. Right weight now.

DB rear delt 3x12x15kg
**relatively easy finish.

Daily thoughts
Today was an odd sort of day. I ended up pushing my food intake today and overdid it. The protien drink and beef sticks for meal 4 was way to much of a jump and I struggled for the rest of the day.
Training was strong and I am starting to move back to some heavier lifts again though I'm still a bit impatient and want to push harder.
I actually got major motivation from reading a few of the other logs this morning. They really lit a in me. This is what Evo really means to me. Anyone can write down what they ate and what they lifted, and that is cool. But the best logs are the ones with emotion, insight, frustration and lesson or too. Education is always great to read as well.
By opening up you are going to connect with others who just might happen to need to read that today.
That is why if you are new to Evo, or even been around for a bit, go and check out several of the other logs, you will be surprised how great they are.

Much Love Evo Fam .

Pics
Meal 1
View attachment 177806
Another thirsty Kangaroo
View attachment 177807
Baby Apostle
View attachment 177809
South Oz sunrise
View attachment 177808

Great post!
I was going to say that your log is one of my favourites to read - honest, insightful and detailed
Keen to hear more about how you find the higher protein intake in your updates!

 

[LevButlerov]

I can try. 400 protien on Reta is not going to be easy

drink the shakes

 

[LevButlerov]

3rd February log update

Weight and BP
Weight 107.8
BP 118/62 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 150g shaved ham P42, C3 F17 Cal 354
Meal 2 - Corn Thins, 80g Turkey breast, P16 C14 F3 Cal 143
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 3 beef sticks, Protein drink, P68 C76 F35 Cal 878
Meal 5 - 300g chicken, rice, peas&corn P76 C24 F36 Cal 801
Meal 6 - iced coffee, Corn thins, 150g chicken breast P33 C26 F9 Cal 404
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - Lemon Pepper Chicken P53 C14 F22 Cal 486

Daily Total
P 392 *close @LevButlerov
C 190
F 136
Cal 3713

Sleep
Much better last night. 6.5 hours solid, 2 wakeups. Felt rested today on waking.

Training
Wide t-bar row 8x 30,40,50,60,70,75,80kg
**controlled with slower descent.

Behind neck pulldown 8x40,50,55,60,65,70,72.5kg
**really felt the pull in this today. Right weight now.

DB rear delt 3x12x15kg
**relatively easy finish.

Daily thoughts
Today was an odd sort of day. I ended up pushing my food intake today and overdid it. The protien drink and beef sticks for meal 4 was way to much of a jump and I struggled for the rest of the day.
Training was strong and I am starting to move back to some heavier lifts again though I'm still a bit impatient and want to push harder.
I actually got major motivation from reading a few of the other logs this morning. They really lit a in me. This is what Evo really means to me. Anyone can write down what they ate and what they lifted, and that is cool. But the best logs are the ones with emotion, insight, frustration and lesson or too. Education is always great to read as well.
By opening up you are going to connect with others who just might happen to need to read that today.
That is why if you are new to Evo, or even been around for a bit, go and check out several of the other logs, you will be surprised how great they are.

Much Love Evo Fam .

Pics
Meal 1
View attachment 177806
Another thirsty Kangaroo
View attachment 177807
Baby Apostle
View attachment 177809
South Oz sunrise
View attachment 177808

you jumped hard @Kopite67 slow into it a bit, since you're on retatrutide i have an exception i asked for you can do 1 day 400 and rest 300, management agreed for this

nice pics love your shares!


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

 

[Pat7x]

392g is crazy, I could never do that or my wife will complain about my fart

 

[Kopite67]

drink the shakes

Yeah, that is today's plan @LevButlerov . Let's see where we end up

 

[waggat]

Absolutely brother. The Proviron keeps all my sides in check and the Deca is just starting to give my strength a boost. By the time I get to the end of this run I am expecting some nice changes to occur

Would be interested to hear more of your thoughts on deca mate. Have you done NPP or just deca? I've heard some say: why not just take more T instead of deca. But then I've heard others say deca is the best bulker and great for strength gains.

3rd February log update

Weight and BP
Weight 107.8
BP 118/62 and Resting HR 61 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 150g shaved ham P42, C3 F17 Cal 354
Meal 2 - Corn Thins, 80g Turkey breast, P16 C14 F3 Cal 143
Meal 3 - Protein powder, water P42 C8 F2 Cal 222
Meal 4 - 3 beef sticks, Protein drink, P68 C76 F35 Cal 878
Meal 5 - 300g chicken, rice, peas&corn P76 C24 F36 Cal 801
Meal 6 - iced coffee, Corn thins, 150g chicken breast P33 C26 F9 Cal 404
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - Lemon Pepper Chicken P53 C14 F22 Cal 486

Daily Total
P 392 *close @LevButlerov
C 190
F 136
Cal 3713

Sleep
Much better last night. 6.5 hours solid, 2 wakeups. Felt rested today on waking.

Training
Wide t-bar row 8x 30,40,50,60,70,75,80kg
**controlled with slower descent.

Behind neck pulldown 8x40,50,55,60,65,70,72.5kg
**really felt the pull in this today. Right weight now.

DB rear delt 3x12x15kg
**relatively easy finish.

Daily thoughts
Today was an odd sort of day. I ended up pushing my food intake today and overdid it. The protien drink and beef sticks for meal 4 was way to much of a jump and I struggled for the rest of the day.
Training was strong and I am starting to move back to some heavier lifts again though I'm still a bit impatient and want to push harder.
I actually got major motivation from reading a few of the other logs this morning. They really lit a in me. This is what Evo really means to me. Anyone can write down what they ate and what they lifted, and that is cool. But the best logs are the ones with emotion, insight, frustration and lesson or too. Education is always great to read as well.
By opening up you are going to connect with others who just might happen to need to read that today.
That is why if you are new to Evo, or even been around for a bit, go and check out several of the other logs, you will be surprised how great they are.

Much Love Evo Fam .

Pics
Meal 1
View attachment 177806
Another thirsty Kangaroo
View attachment 177807
Baby Apostle
View attachment 177809
South Oz sunrise
View attachment 177808

Nice update mate. On the logs, I think as people get more comfortable their personality starts showing more in what they write. So it's pretty awesome that we have a whole bunch of people who are at this stage. It adds an extra element to checking them out (beyond the more technical aspect).

 

[Kopite67]

Would be interested to hear more of your thoughts on deca mate. Have you done NPP or just deca? I've heard some say: why not just take more T instead of deca. But then I've heard others say deca is the best bulker and great for strength gains.

I have only done Deca. This is my 2nd run on it. I gained some strength last time and a bit of size but I was only on for about 8 weeks. This time it's 15 weeks. Then and now the one thing I notice is that it helps my creaky joints heaps. Bit too early to say about the size and strength. I take 175mg of Sus so I want something else. I also get no mood issues from Deca, if anything it chills me out more .

Nice update mate. On the logs, I think as people get more comfortable their personality starts showing more in what they write. So it's pretty awesome that we have a whole bunch of people who are at this stage. It adds an extra element to checking them out (beyond the more technical aspect).

Yes it does. Makes for some really excellent and amusing interactions.

 

[Kopite67]

4th February log update

Weight and BP
Weight 108.1
BP 118/64 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, Iced Coffee, Beef sticks P60 C39 F17 Cal 505
Meal 5 - 350g Pork Mince, rice, peas&corn P70 C25 F64 Cal 1085
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 420g Chicken Wings P80 C12 F48 Cal 792

Daily Total
P 410* @LevButlerov See story below.
C 144
F 190
Cal 4040

Sleep
6.5 again, 3 wakeups. Fell straight back to sleep. Did feel a bit less rested today on waking. Might have been due to yesterday's back session.

Training
Rest today. So looking forward to legs tomorrow. Right knee is finally starting to behave itself.

Daily Thoughts
So the HUGE target today was 400g of protien. I was always going to get there once I did the 392g yesterday. Had to increase my final meal amount to get there, but I figured that might happen. That was a tough one to finish, I have to admit.

THE REALITY: This was really hard. The end of meals 5 and 8 (obviously) were a struggle. As I have never attempted this before I can't even say if the 3mg of Reta a week made it more difficult.
I am much more comfortable in the 300g - 350g Protien range at present. I also found that the trade off for the most part was to reduce Carbs and Fats even lower than usual.
That was about as exciting as it got today.

Much Love Evo Fam .

Pics
Meal 1

Meal 5

The 400 Meal

Monarto zoo South Oz

 

[jenkemj]

4th February log update

Weight and BP
Weight 108.1
BP 118/64 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, Iced Coffee, Beef sticks P60 C39 F17 Cal 505
Meal 5 - 350g Pork Mince, rice, peas&corn P70 C25 F64 Cal 1085
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 420g Chicken Wings P80 C12 F48 Cal 792

Daily Total
P 410* @LevButlerov See story below.
C 144
F 190
Cal 4040

Sleep
6.5 again, 3 wakeups. Fell straight back to sleep. Did feel a bit less rested today on waking. Might have been due to yesterday's back session.

Training
Rest today. So looking forward to legs tomorrow. Right knee is finally starting to behave itself.

Daily Thoughts
So the HUGE target today was 400g of protien. I was always going to get there once I did the 392g yesterday. Had to increase my final meal amount to get there, but I figured that might happen. That was a tough one to finish, I have to admit.

THE REALITY: This was really hard. The end of meals 5 and 8 (obviously) were a struggle. As I have never attempted this before I can't even say if the 3mg of Reta a week made it more difficult.
I am much more comfortable in the 300g - 350g Protien range at present. I also found that the trade off for the most part was to reduce Carbs and Fats even lower than usual.
That was about as exciting as it got today.

Much Love Evo Fam .

Pics
Meal 1
View attachment 178388
Meal 5
View attachment 178389
The 400 Meal
View attachment 178390
Monarto zoo South Oz
View attachment 178391
View attachment 178392

Solid hit out bro! Great work with the protein you doing any rehab for the knee? Not sure if I’ve missed it but I’m havnt seen the knee mention yet

 

[BigCheese2000]

Specific knee injury or just got general ache and pains? Enjoying your work bro keep smashing it

 

[kamsikazee]

4th February log update

Weight and BP
Weight 108.1
BP 118/64 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, Iced Coffee, Beef sticks P60 C39 F17 Cal 505
Meal 5 - 350g Pork Mince, rice, peas&corn P70 C25 F64 Cal 1085
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 420g Chicken Wings P80 C12 F48 Cal 792

Daily Total
P 410* @LevButlerov See story below.
C 144
F 190
Cal 4040

Sleep
6.5 again, 3 wakeups. Fell straight back to sleep. Did feel a bit less rested today on waking. Might have been due to yesterday's back session.

Training
Rest today. So looking forward to legs tomorrow. Right knee is finally starting to behave itself.

Daily Thoughts
So the HUGE target today was 400g of protien. I was always going to get there once I did the 392g yesterday. Had to increase my final meal amount to get there, but I figured that might happen. That was a tough one to finish, I have to admit.

THE REALITY: This was really hard. The end of meals 5 and 8 (obviously) were a struggle. As I have never attempted this before I can't even say if the 3mg of Reta a week made it more difficult.
I am much more comfortable in the 300g - 350g Protien range at present. I also found that the trade off for the most part was to reduce Carbs and Fats even lower than usual.
That was about as exciting as it got today.

Much Love Evo Fam .

Pics
Meal 1
View attachment 178388
Meal 5
View attachment 178389
The 400 Meal
View attachment 178390
Monarto zoo South Oz
View attachment 178391
View attachment 178392

Great update, congrats on hitting the protein milestone, that's a great effort!! Love the zoo pics, can't tell whether its South oz or South Africa!

 

[Kopite67]

Great update, congrats on hitting the protein milestone, that's a great effort!! Love the zoo pics, can't tell whether its South oz or South Africa!

Thanks brother

 

[Kopite67]

Solid hit out bro! Great work with the protein you doing any rehab for the knee? Not sure if I’ve missed it but I’m havnt seen the knee mention yet

No rehabilitation brother. I had it reconstructed when I was 18. Bone is a bit deformed now, cartilage is non existant, meniscus is gone too. Too much football. Just management of it now.

 

[Kopite67]

Specific knee injury or just got general ache and pains? Enjoying your work bro keep smashing it

Knee reconstruction in 1985. Just old football injuries that require a bit of management brother. Just have to wrap a little tighter now and then

 

[Tiger Salman Khan]

4th February log update

Weight and BP
Weight 108.1
BP 118/64 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, Iced Coffee, Beef sticks P60 C39 F17 Cal 505
Meal 5 - 350g Pork Mince, rice, peas&corn P70 C25 F64 Cal 1085
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 420g Chicken Wings P80 C12 F48 Cal 792

Daily Total
P 410* @LevButlerov See story below.
C 144
F 190
Cal 4040

Sleep
6.5 again, 3 wakeups. Fell straight back to sleep. Did feel a bit less rested today on waking. Might have been due to yesterday's back session.

Training
Rest today. So looking forward to legs tomorrow. Right knee is finally starting to behave itself.

Daily Thoughts
So the HUGE target today was 400g of protien. I was always going to get there once I did the 392g yesterday. Had to increase my final meal amount to get there, but I figured that might happen. That was a tough one to finish, I have to admit.

THE REALITY: This was really hard. The end of meals 5 and 8 (obviously) were a struggle. As I have never attempted this before I can't even say if the 3mg of Reta a week made it more difficult.
I am much more comfortable in the 300g - 350g Protien range at present. I also found that the trade off for the most part was to reduce Carbs and Fats even lower than usual.
That was about as exciting as it got today.

Much Love Evo Fam .

Pics
Meal 1
View attachment 178388
Meal 5
View attachment 178389
The 400 Meal
View attachment 178390
Monarto zoo South Oz
View attachment 178391
View attachment 178392

@Kopite67 Amazing pics....good work on diet.....

 

[LevButlerov]

4th February log update

Weight and BP
Weight 108.1
BP 118/64 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, Iced Coffee, Beef sticks P60 C39 F17 Cal 505
Meal 5 - 350g Pork Mince, rice, peas&corn P70 C25 F64 Cal 1085
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 420g Chicken Wings P80 C12 F48 Cal 792

Daily Total
P 410* @LevButlerov See story below.
C 144
F 190
Cal 4040

Sleep
6.5 again, 3 wakeups. Fell straight back to sleep. Did feel a bit less rested today on waking. Might have been due to yesterday's back session.

Training
Rest today. So looking forward to legs tomorrow. Right knee is finally starting to behave itself.

Daily Thoughts
So the HUGE target today was 400g of protien. I was always going to get there once I did the 392g yesterday. Had to increase my final meal amount to get there, but I figured that might happen. That was a tough one to finish, I have to admit.

THE REALITY: This was really hard. The end of meals 5 and 8 (obviously) were a struggle. As I have never attempted this before I can't even say if the 3mg of Reta a week made it more difficult.
I am much more comfortable in the 300g - 350g Protien range at present. I also found that the trade off for the most part was to reduce Carbs and Fats even lower than usual.
That was about as exciting as it got today.

Much Love Evo Fam .

Pics
Meal 1
View attachment 178388
Meal 5
View attachment 178389
The 400 Meal
View attachment 178390
Monarto zoo South Oz
View attachment 178391
View attachment 178392

truly the mindset of a protein king @Kopite67 congratulations for being the only person I've met so far who can slam 400 grams of protein on retatrutide! you're a beast, Protein King badge is yours!

love your nature pics, I eat bison over here all the time, staple easy to get too.

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

 

[Kopite67]

truly the mindset of a protein king @Kopite67 congratulations for being the only person I've met so far who can slam 400 grams of protein on retatrutide! you're a beast, Protein King badge is yours!

love your nature pics, I eat bison over here all the time, staple easy to get too.

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

Thanks brother

 

[LevButlerov]

Thanks brother

EVO family support your way

 

[Dreamer]

Congrats on the badge brother, your a king in general - well deserved.

Wheres the carb king badge @LevButlerov - up to 865 now

 

[Kopite67]

Congrats on the badge brother, your a king in general - well deserved.

Wheres the carb king badge @LevButlerov - up to 865 now

Thanks brother.
865, holy shit that is a carb king for sure @LevButlerov .

 

[Dreamer]

Thanks brother.
865, holy shit that is a carb king for sure @LevButlerov .

I love it, never thought id be eating carbs like this, makes it pretty bloody enjoyable haha

 

[jenkemj]

No rehabilitation brother. I had it reconstructed when I was 18. Bone is a bit deformed now, cartilage is non existant, meniscus is gone too. Too much football. Just management of it now.

Damn bro I got a half a meniscus in my right knee, footy injury aswell! My old man gets a cortisone shot in his knees with no cartilage to cease the pain pretty regularly. Probably not the best thing to do though.

 

[Kopite67]

Damn bro I got a half a meniscus in my right knee, footy injury aswell! My old man gets a cortisone shot in his knees with no cartilage to cease the pain pretty regularly. Probably not the best thing to do though.

At least he is managing it and not jumping into a replacement like so many do.

 

[stevesmi]

4th February log update

Weight and BP
Weight 108.1
BP 118/64 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, Iced Coffee, Beef sticks P60 C39 F17 Cal 505
Meal 5 - 350g Pork Mince, rice, peas&corn P70 C25 F64 Cal 1085
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 420g Chicken Wings P80 C12 F48 Cal 792

Daily Total
P 410* @LevButlerov See story below.
C 144
F 190
Cal 4040

Sleep
6.5 again, 3 wakeups. Fell straight back to sleep. Did feel a bit less rested today on waking. Might have been due to yesterday's back session.

Training
Rest today. So looking forward to legs tomorrow. Right knee is finally starting to behave itself.

Daily Thoughts
So the HUGE target today was 400g of protien. I was always going to get there once I did the 392g yesterday. Had to increase my final meal amount to get there, but I figured that might happen. That was a tough one to finish, I have to admit.

THE REALITY: This was really hard. The end of meals 5 and 8 (obviously) were a struggle. As I have never attempted this before I can't even say if the 3mg of Reta a week made it more difficult.
I am much more comfortable in the 300g - 350g Protien range at present. I also found that the trade off for the most part was to reduce Carbs and Fats even lower than usual.
That was about as exciting as it got today.

Much Love Evo Fam .

Pics
Meal 1
View attachment 178388
Meal 5
View attachment 178389
The 400 Meal
View attachment 178390
Monarto zoo South Oz
View attachment 178391
View attachment 178392

@Kopite67 those are some cool-looking animals there. Those giraffes look really fun. They've got those horns on their head. That's funny.

 

[Kopite67]

@Kopite67 those are some cool-looking animals there. Those giraffes look really fun. They've got those horns on their head. That's funny.

They are all at a zoo in South Australia. They are surprisingly friendly too. I have one pic of a baby giraffe that is very cute.

 

[Mobster]

Knee reconstruction in 1985. Just old football injuries that require a bit of management brother. Just have to wrap a little tighter now and then

I've used elbow sleeves and or knee wraps for years

 

[Kopite67]

I've used elbow sleeves and or knee wraps for years

Knee wraps tonight @Mobster

 

[Kopite67]

5th February log update

Weight and BP
Weight 109
BP 119/59 and Resting HR 65 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, water P42 C10 F6 Cal 226
Meal 5 - Cubano Sandwich double meat P60 C35 F28 Cal 705
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - Beef Stroganoff P60 C39 F16 Cal 548

Daily Total
P 362
C 152
F 111
Cal 3097

Sleep
6.5 again, 3 wakeups. Did still not really feeling rested on waking. Really need a bit more I believe.

Training
Box Squats 5x20,40 3x60,80,100,110,120,130,140,150kg
**Strong lift today. Jump in weights.

Deficit Deadlift 5x60,80 3x5x100
**New addition. Need to strengthen the base of my deadlift and Squats. This will help. Easy start, will accelerate this.

GHR 4x7
**killer finishing exercise.

Daily thoughts
So after my 400g protein day and being honoured with a Protein King badge, thought I better take it for a spin and try it out. What better way than with Box Squats.
Really wanted to push this today and 150kg was always in mind. Knees and back felt really good and I was pleased with how the weight moved.
I am starting to shift my program slowly to target my known deficiencies in the 3 main lifts. Focus is still on getting much, much leaner in the next few months but I want to get my lift targets as well.
Time to go and have a rest I think.

Much Love Evo Fam .

Pics
The Box Squats


A couple more of the animals from the zoo


A bonfire picture my wife took last year

 

[Alice_In_Ironland]

5th February log update

Weight and BP
Weight 109
BP 119/59 and Resting HR 65 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, water P42 C10 F6 Cal 226
Meal 5 - Cubano Sandwich double meat P60 C35 F28 Cal 705
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - Beef Stroganoff P60 C39 F16 Cal 548

Daily Total
P 362
C 152
F 111
Cal 3097

Sleep
6.5 again, 3 wakeups. Did still not really feeling rested on waking. Really need a bit more I believe.

Training
Box Squats 5x20,40 3x60,80,100,110,120,130,140,150kg
**Strong lift today. Jump in weights.

Deficit Deadlift 5x60,80 3x5x100
**New addition. Need to strengthen the base of my deadlift and Squats. This will help. Easy start, will accelerate this.

GHR 4x7
**killer finishing exercise.

Daily thoughts
So after my 400g protein day and being honoured with a Protein King badge, thought I better take it for a spin and try it out. What better way than with Box Squats.
Really wanted to push this today and 150kg was always in mind. Knees and back felt really good and I was pleased with how the weight moved.
I am starting to shift my program slowly to target my known deficiencies in the 3 main lifts. Focus is still on getting much, much leaner in the next few months but I want to get my lift targets as well.
Time to go and have a rest I think.

Much Love Evo Fam .

Pics
The Box Squats
View attachment 178794
View attachment 178795
A couple more of the animals from the zoo
View attachment 178797
View attachment 178798
A bonfire picture my wife took last year
View attachment 178796

GHRs are killer!

Great training pics also love the new protein king badge - definitely living up to the name with those macros!

 

[jenkemj]

5th February log update

Weight and BP
Weight 109
BP 119/59 and Resting HR 65 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, water P42 C10 F6 Cal 226
Meal 5 - Cubano Sandwich double meat P60 C35 F28 Cal 705
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - Beef Stroganoff P60 C39 F16 Cal 548

Daily Total
P 362
C 152
F 111
Cal 3097

Sleep
6.5 again, 3 wakeups. Did still not really feeling rested on waking. Really need a bit more I believe.

Training
Box Squats 5x20,40 3x60,80,100,110,120,130,140,150kg
**Strong lift today. Jump in weights.

Deficit Deadlift 5x60,80 3x5x100
**New addition. Need to strengthen the base of my deadlift and Squats. This will help. Easy start, will accelerate this.

GHR 4x7
**killer finishing exercise.

Daily thoughts
So after my 400g protein day and being honoured with a Protein King badge, thought I better take it for a spin and try it out. What better way than with Box Squats.
Really wanted to push this today and 150kg was always in mind. Knees and back felt really good and I was pleased with how the weight moved.
I am starting to shift my program slowly to target my known deficiencies in the 3 main lifts. Focus is still on getting much, much leaner in the next few months but I want to get my lift targets as well.
Time to go and have a rest I think.

Much Love Evo Fam .

Pics
The Box Squats
View attachment 178794
View attachment 178795
A couple more of the animals from the zoo
View attachment 178797
View attachment 178798
A bonfire picture my wife took last year
View attachment 178796

Offftttt big weight on that bar protein king im glad the knees are coming good for some lifts bro!

 

[Kopite67]

Offftttt big weight on that bar protein king im glad the knees are coming good for some lifts bro!

Mind over matter brother . Not going to let a little knee thing stop me

 

[BigCheese2000]

5th February log update

Weight and BP
Weight 109
BP 119/59 and Resting HR 65 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, water P42 C10 F6 Cal 226
Meal 5 - Cubano Sandwich double meat P60 C35 F28 Cal 705
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - Beef Stroganoff P60 C39 F16 Cal 548

Daily Total
P 362
C 152
F 111
Cal 3097

Sleep
6.5 again, 3 wakeups. Did still not really feeling rested on waking. Really need a bit more I believe.

Training
Box Squats 5x20,40 3x60,80,100,110,120,130,140,150kg
**Strong lift today. Jump in weights.

Deficit Deadlift 5x60,80 3x5x100
**New addition. Need to strengthen the base of my deadlift and Squats. This will help. Easy start, will accelerate this.

GHR 4x7
**killer finishing exercise.

Daily thoughts
So after my 400g protein day and being honoured with a Protein King badge, thought I better take it for a spin and try it out. What better way than with Box Squats.
Really wanted to push this today and 150kg was always in mind. Knees and back felt really good and I was pleased with how the weight moved.
I am starting to shift my program slowly to target my known deficiencies in the 3 main lifts. Focus is still on getting much, much leaner in the next few months but I want to get my lift targets as well.
Time to go and have a rest I think.

Much Love Evo Fam .

Pics
The Box Squats
View attachment 178794
View attachment 178795
A couple more of the animals from the zoo
View attachment 178797
View attachment 178798
A bonfire picture my wife took last year
View attachment 178796

Killer bro! Bp and hr in a great spot!

 

[kamsikazee]

5th February log update

Weight and BP
Weight 109
BP 119/59 and Resting HR 65 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, water P42 C10 F6 Cal 226
Meal 5 - Cubano Sandwich double meat P60 C35 F28 Cal 705
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - Beef Stroganoff P60 C39 F16 Cal 548

Daily Total
P 362
C 152
F 111
Cal 3097

Sleep
6.5 again, 3 wakeups. Did still not really feeling rested on waking. Really need a bit more I believe.

Training
Box Squats 5x20,40 3x60,80,100,110,120,130,140,150kg
**Strong lift today. Jump in weights.

Deficit Deadlift 5x60,80 3x5x100
**New addition. Need to strengthen the base of my deadlift and Squats. This will help. Easy start, will accelerate this.

GHR 4x7
**killer finishing exercise.

Daily thoughts
So after my 400g protein day and being honoured with a Protein King badge, thought I better take it for a spin and try it out. What better way than with Box Squats.
Really wanted to push this today and 150kg was always in mind. Knees and back felt really good and I was pleased with how the weight moved.
I am starting to shift my program slowly to target my known deficiencies in the 3 main lifts. Focus is still on getting much, much leaner in the next few months but I want to get my lift targets as well.
Time to go and have a rest I think.

Much Love Evo Fam .

Pics
The Box Squats
View attachment 178794
View attachment 178795
A couple more of the animals from the zoo
View attachment 178797
View attachment 178798
A bonfire picture my wife took last year
View attachment 178796

A workout worthy of a Protein King! That's some impressive lifting!!

Love that bonfire pic, look so cool!

 

[stevesmi]

They are all at a zoo in South Australia. They are surprisingly friendly too. I have one pic of a baby giraffe that is very cute.

yeah hopefully they take care of them. i don't like zoos unless they save the animals

 

[2Thick]

4th February log update

Weight and BP
Weight 108.1
BP 118/64 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, Iced Coffee, Beef sticks P60 C39 F17 Cal 505
Meal 5 - 350g Pork Mince, rice, peas&corn P70 C25 F64 Cal 1085
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 420g Chicken Wings P80 C12 F48 Cal 792

Daily Total
P 410* @LevButlerov See story below.
C 144
F 190
Cal 4040

Sleep
6.5 again, 3 wakeups. Fell straight back to sleep. Did feel a bit less rested today on waking. Might have been due to yesterday's back session.

Training
Rest today. So looking forward to legs tomorrow. Right knee is finally starting to behave itself.

Daily Thoughts
So the HUGE target today was 400g of protien. I was always going to get there once I did the 392g yesterday. Had to increase my final meal amount to get there, but I figured that might happen. That was a tough one to finish, I have to admit.

THE REALITY: This was really hard. The end of meals 5 and 8 (obviously) were a struggle. As I have never attempted this before I can't even say if the 3mg of Reta a week made it more difficult.
I am much more comfortable in the 300g - 350g Protien range at present. I also found that the trade off for the most part was to reduce Carbs and Fats even lower than usual.
That was about as exciting as it got today.

Much Love Evo Fam .

Pics
Meal 1
View attachment 178388
Meal 5
View attachment 178389
The 400 Meal
View attachment 178390
Monarto zoo South Oz
View attachment 178391
View attachment 178392

pork mince sounds interesting. is it like pulled pork? we don't call it mince here @Kopite67

 

[LevButlerov]

Congrats on the badge brother, your a king in general - well deserved.

Wheres the carb king badge @LevButlerov - up to 865 now

I asked management for it we are getting one soon over 1000 carbs though @Dreamer

 

[ROIDDERS]

4th February log update

Weight and BP
Weight 108.1
BP 118/64 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, Iced Coffee, Beef sticks P60 C39 F17 Cal 505
Meal 5 - 350g Pork Mince, rice, peas&corn P70 C25 F64 Cal 1085
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 420g Chicken Wings P80 C12 F48 Cal 792

Daily Total
P 410* @LevButlerov See story below.
C 144
F 190
Cal 4040

Sleep
6.5 again, 3 wakeups. Fell straight back to sleep. Did feel a bit less rested today on waking. Might have been due to yesterday's back session.

Training
Rest today. So looking forward to legs tomorrow. Right knee is finally starting to behave itself.

Daily Thoughts
So the HUGE target today was 400g of protien. I was always going to get there once I did the 392g yesterday. Had to increase my final meal amount to get there, but I figured that might happen. That was a tough one to finish, I have to admit.

THE REALITY: This was really hard. The end of meals 5 and 8 (obviously) were a struggle. As I have never attempted this before I can't even say if the 3mg of Reta a week made it more difficult.
I am much more comfortable in the 300g - 350g Protien range at present. I also found that the trade off for the most part was to reduce Carbs and Fats even lower than usual.
That was about as exciting as it got today.

Much Love Evo Fam .

Pics
Meal 1
View attachment 178388
Meal 5
View attachment 178389
The 400 Meal
View attachment 178390
Monarto zoo South Oz
View attachment 178391
View attachment 178392

Are those buffalos in the picture? You're taking pictures of buffalos. @Kopite67 and you're eating buffalo wings, how ironic, haha.

 

[Ulter]

4th February log update

Weight and BP
Weight 108.1
BP 118/64 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, Iced Coffee, Beef sticks P60 C39 F17 Cal 505
Meal 5 - 350g Pork Mince, rice, peas&corn P70 C25 F64 Cal 1085
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 420g Chicken Wings P80 C12 F48 Cal 792

Daily Total
P 410* @LevButlerov See story below.
C 144
F 190
Cal 4040

Sleep
6.5 again, 3 wakeups. Fell straight back to sleep. Did feel a bit less rested today on waking. Might have been due to yesterday's back session.

Training
Rest today. So looking forward to legs tomorrow. Right knee is finally starting to behave itself.

Daily Thoughts
So the HUGE target today was 400g of protien. I was always going to get there once I did the 392g yesterday. Had to increase my final meal amount to get there, but I figured that might happen. That was a tough one to finish, I have to admit.

THE REALITY: This was really hard. The end of meals 5 and 8 (obviously) were a struggle. As I have never attempted this before I can't even say if the 3mg of Reta a week made it more difficult.
I am much more comfortable in the 300g - 350g Protien range at present. I also found that the trade off for the most part was to reduce Carbs and Fats even lower than usual.
That was about as exciting as it got today.

Much Love Evo Fam .

Pics
Meal 1
View attachment 178388
Meal 5
View attachment 178389
The 400 Meal
View attachment 178390
Monarto zoo South Oz
View attachment 178391
View attachment 178392

@Kopite67 seems like you put together some really good food those wings look really nice. I'll have to make some of these this weekend. Are you cooking them in the oven?

 

[ceo]

4th February log update

Weight and BP
Weight 108.1
BP 118/64 and Resting HR 63 bpm.

PEDs
Sustanon 175mg every 3 days.
Deca 100mg every 3 days
Retatrutide 1.5mg every 3 days.
Proviron 25mg ED

Supplements
Multivitamin
NAC
Probiotic
Magnesium
Valerian root/ Magnesium
Vitamin D

Prescribed Medications
Bisoproloi Fumerate Mane ED
Dapagliflozin propanedoil Mane ED
Apixiban BD ED
Frusemide - reduced to twice weekly
Spironlactone Mane ED
Valsartan Man ED
Amiodarone Mane ED
Prednisolone 10mg ED down to 5mg 17/2

Meals
Meal 1- 3 egg omelette, 160g Turkey, P44 C5 F19 Cal 394
Meal 2 - Corn Thins, 100g Ham, P18 C15 F3 Cal 161
Meal 3 - Protein powder, water P42 C10 F6 Cal 226
Meal 4 - Protein powder, Iced Coffee, Beef sticks P60 C39 F17 Cal 505
Meal 5 - 350g Pork Mince, rice, peas&corn P70 C25 F64 Cal 1085
Meal 6 - Corn thins, 220g chicken breast P42 C13 F21 Cal 412
Meal 7 - Protein powder, 300ml a2 milk P54 C25 F12 Cal 425
Meal 8 - 420g Chicken Wings P80 C12 F48 Cal 792

Daily Total
P 410* @LevButlerov See story below.
C 144
F 190
Cal 4040

Sleep
6.5 again, 3 wakeups. Fell straight back to sleep. Did feel a bit less rested today on waking. Might have been due to yesterday's back session.

Training
Rest today. So looking forward to legs tomorrow. Right knee is finally starting to behave itself.

Daily Thoughts
So the HUGE target today was 400g of protien. I was always going to get there once I did the 392g yesterday. Had to increase my final meal amount to get there, but I figured that might happen. That was a tough one to finish, I have to admit.

THE REALITY: This was really hard. The end of meals 5 and 8 (obviously) were a struggle. As I have never attempted this before I can't even say if the 3mg of Reta a week made it more difficult.
I am much more comfortable in the 300g - 350g Protien range at present. I also found that the trade off for the most part was to reduce Carbs and Fats even lower than usual.
That was about as exciting as it got today.

Much Love Evo Fam .

Pics
Meal 1
View attachment 178388
Meal 5
View attachment 178389
The 400 Meal
View attachment 178390
Monarto zoo South Oz
View attachment 178391
View attachment 178392

Bros, the meals are looking solid. Also, how you lay out the medication you're on, that's important. A lot of people can learn from it. @Kopite67

 

[Kopite67]

Are those buffalos in the picture? You're taking pictures of buffalos. @Kopite67 and you're eating buffalo wings, how ironic, haha.

Is a bit isn't it. Our open plain zoo's have these and buffalo wings who doesn't like those?

 

[Kopite67]

@Kopite67 seems like you put together some really good food those wings look really nice. I'll have to make some of these this weekend. Are you cooking them in the oven?

In an air fryer actually. Reduces the oil content nicely