Approved Log Testosterone and Retatrutide Cutting Cycle Log

[LevButlerov]

Jujitsu was good today.
Paired up with a great brown belt. learnt alot. super tiring as well.
Arms:

Treadmill: 3 speed 3 incline 10 mins.

Biceps:
Incline curls: 2x25 1x22 22.5 lbs (last set could not get all 25)
Standing dumbbell hammer curls: 3x25 22.5lbs dumbbells
Preacher curls: 3x25 70lbs on the machine (last 3 reps on 2nd and 3rd set were cheated reps).

Triceps:
Overhead pully tricep ext (high pully): 3x25 125lbs
Standing cable pushdowns (high pully): 3x20 125lbs
Cable one arm tricep ext (high pully): 1x25 3x20 20lbs each arm

Forearms:
Wrist curls supersetted with rev wrist curls: 3x15 + 3x15 20lbs on the fat bar.

Abs:
Crunches: 2x20
Side heel touches: 2x30
Planks: 2 for 60 sec each

Dinner:
View attachment 188438

how did the refeed go?

 

[zucchini]

Yesterday nutrition:

 

[zucchini]

how did the refeed go?

It was okay.

I couldn't eat alot but i loaded up on rice and meat.
Ate 2 plates and then i was done. Weighed in a bit heavy too lol.

Weight today was 87.9kgs, 2nd day after the refeed.

Also, I am thinking I should move trt from every other day to every 3rd day. Keep it same at 1.4ml per pin. What do you think?

 

[Shakey]

It was okay.

I couldn't eat alot but i loaded up on rice and meat.
Ate 2 plates and then i was done. Weighed in a bit heavy too lol.

Weight today was 87.9kgs, 2nd day after the refeed.

Also, I am thinking I should move trt from every other day to every 3rd day. Keep it same at 1.4ml per pin. What do you think?

Where are you getting 1.4ml, it seems like an error, because 1.4ml even at 100mg/ml EOD is way way beyond TRT+, its full blown cycle.

Im on 150mg Test E weekly, pinning EOD. My Test E concentration is 200mg/ml. EOD works out to 3.5 doses a week. 0.01ml = 1iu on a 1ml syringe.

150mg ÷ 3.5 days = 43mg
43mg ÷ 200mg/ml = 0.215ml
0.215ml = 21.5iu

Whats your test concentratinion 100mg/ml or 200mg/ml or 250mg/ml? If your pinning EOD at 1.4ml then your weekly doses per vial concentration are

100mg/ml x 1.4ml = 140mg
140mg x 3.5 days = 490mg weekly

200mg/ml x 1.4ml = 280mg
280mg x 3.5 days = 980mg weekly

250mg/ml x 1.4ml = 350mg
350mg x 3.5 days = 1225mg weekly

 

[zucchini]

Where are you getting 1.4ml, it seems like an error, because 1.4ml even at 100mg/ml EOD is way way beyond TRT+, its full blown cycle.

Im on 150mg Test E weekly, pinning EOD. My Test E concentration is 200mg/ml. EOD works out to 3.5 doses a week. 0.01ml = 1iu on a 1ml syringe.

150mg ÷ 3.5 days = 43mg
43mg ÷ 200mg/ml = 0.215ml
0.215ml = 21.5iu

Whats your test concentratinion 100mg/ml or 200mg/ml or 250mg/ml? If your pinning EOD at 1.4ml then your weekly doses per vial concentration are

100mg/ml x 1.4ml = 140mg
140mg x 3.5 days = 490mg weekly

200mg/ml x 1.4ml = 280mg
280mg x 3.5 days = 980mg weekly

250mg/ml x 1.4ml = 350mg
350mg x 3.5 days = 1225mg weekly

Damn. I meant to write 0.14 not 1.4
It is 250mg/ml

And no, a full blown cycle would be something like 6ml per week or so.

 

[Shakey]

Damn. I meant to write 0.14 not 1.4
It is 250mg/ml

And no, a full blown cycle would be something like 6ml per week or so.

Thank fuck

Yea i kinda see 500mg and up as full blown but i guess a lot of guys run 1g and up eh?

 

[zucchini]

Thank fuck

Yea i kinda see 500mg and up as full blown but i guess a lot of guys run 1g and up eh?

back in 2013 2014. I ran a cycle of 500mg per week sustanon and some other stuff. that was a "baby cycle"

Had some salad in the morning. No jujitsu today.

Chest Tuesday:

Dumbbell presses (13 degree incline): 3x25 45lbs dumbbells 1x4 85lbs dumbbells
Seated machine press: 3x20 150lbs
Iso lateral chest press: 3x25 90lbs on the machine
Pec dec: 3x20 150lbs
Dual cable flyes (from the bottom): 3x25 30lbs each side

Had an impromptu meeting so was a bit late to the gym, will maybe get some cardio in later today.

 

[Shakey]

back in 2013 2014. I ran a cycle of 500mg per week sustanon and some other stuff. that was a "baby cycle"

Had some salad in the morning. No jujitsu today.

Chest Tuesday:

Dumbbell presses (13 degree incline): 3x25 45lbs dumbbells 1x4 85lbs dumbbells
Seated machine press: 3x20 150lbs
Iso lateral chest press: 3x25 90lbs on the machine
Pec dec: 3x20 150lbs
Dual cable flyes (from the bottom): 3x25 30lbs each side

Had an impromptu meeting so was a bit late to the gym, will maybe get some cardio in later today.

Im gearing up for a baby cycle i guess. Lol 500 even plus 40mg var first 7 weeks and last 7 weeks.

Nice lifts

 

[LevButlerov]

It was okay.

I couldn't eat alot but i loaded up on rice and meat.
Ate 2 plates and then i was done. Weighed in a bit heavy too lol.

Weight today was 87.9kgs, 2nd day after the refeed.

Also, I am thinking I should move trt from every other day to every 3rd day. Keep it same at 1.4ml per pin. What do you think?

You didnt post about it can we get a clear updated on it please

 

[LevButlerov]

Yesterday nutrition:
View attachment 188832

following

 

[zucchini]

You didnt post about it can we get a clear updated on it please

Yeah, i was super tired that day. Groceries and some home stuff etc.


I ate about 200 grams of cooked vegetable rice with boneless lamb cooked in tomato sauce with a side of mint yogurt.
Also had 200 grams of baked chicken.

 

[LevButlerov]

Yeah, i was super tired that day. Groceries and some home stuff etc.


I ate about 200 grams of cooked vegetable rice with boneless lamb cooked in tomato sauce with a side of mint yogurt.
Also had 200 grams of baked chicken.

how much carbs total?

 

[zucchini]

how much carbs total?

Just calculated

Protein = 120 grams
Carbs = 250 grams
Fat = 85 grams

This was all sunday.

 

[LevButlerov]

Just calculated

Protein = 120 grams
Carbs = 250 grams
Fat = 85 grams

This was all sunday.

very low, we need to be at around 400-500 grams of carbs @zucchini
you will need to skip your retatrutide shot going into refeed nex time

 

[zucchini]

very low, we need to be at around 400-500 grams of carbs @zucchini
you will need to skip your retatrutide shot going into refeed nex time

I though we were going for close to 300 grams of carbs...
Reta is today. I was about to pin 3mg. do you want me to NOT pin? skip this week?

 

[zucchini]

Wings, chicken bacon strips for dinner with some chili garlic sauce:

 

[zucchini]

Today:

 

[LevButlerov]

I though we were going for close to 300 grams of carbs...
Reta is today. I was about to pin 3mg. do you want me to NOT pin? skip this week?

You should pin the 3mgs but do it early in the week, we need to hit around 400-500 carbs on next refeed @zucchini

 

[LevButlerov]

Wings, chicken bacon strips for dinner with some chili garlic sauce:
View attachment 189056

Today:
View attachment 189129

Steady today but fat a bit high

 

[zucchini]

Steady today but fat a bit high

Fat would have been up cause of the beef.

I have beef again today oce i get home... chicken is all frozen. Or I'll see whats there once home.

I did NOT pin reta yesterday (tuesday). Feeling fine. No hunger. Tired n depleted thou...

Today is a Wednesday, shoul i pin? Idk if I'd be able to do that many carbs or not but?

 

[LevButlerov]

Fat would have been up cause of the beef.

I have beef again today oce i get home... chicken is all frozen. Or I'll see whats there once home.

I did NOT pin reta yesterday (tuesday). Feeling fine. No hunger. Tired n depleted thou...

Today is a Wednesday, shoul i pin? Idk if I'd be able to do that many carbs or not but?

You should pin lets try 2mgs @zucchini

 

[zucchini]

1 hour jujitsu at noon.

Back lifts:

Treadmill: 15 mins 3 speed 3 incline

Underhanded chinups: 3x15
Cable rows: 3x20 120lbs
Machine chest supported rows: 3x20 180lbs
Seal rows: 3x20 50lbs on the bar
One arm Dumbbell rows: 3x10 each side 75lbs dumbbells
Hyper extensions: 3x15 45lbs plate

 

[zucchini]

Pinned 2mg reta + 0.14ml of test

Ate beef with caesar salad:

Fat high cause of the beef:

Will eat chicken tomorrow!

 

[zucchini]

Had my greek yogurt with protein powder in the morning.

Shoulders:

Treadmill: 10 mins 3 speed 5 incline

Seated dumbbell press: 3x20 40lbs dumbbells .
Machine side lateral raises: 3x25 50lbs.
Seated lengthened rear delt flyes (on rev pec dec - one arm): 3x20 70lbs (each side)
Face pulls: 3x20 75lbs.
Db shrugs: 3x20 70lbs dumbbells

Neck curls supersetted with neck ext: 3x15 22.5lbs dumbbells

Not as good of a pump today but pushed thru.

 

[LevButlerov]

1 hour jujitsu at noon.

Back lifts:

Treadmill: 15 mins 3 speed 3 incline

Underhanded chinups: 3x15
Cable rows: 3x20 120lbs
Machine chest supported rows: 3x20 180lbs
Seal rows: 3x20 50lbs on the bar
One arm Dumbbell rows: 3x10 each side 75lbs dumbbells
Hyper extensions: 3x15 45lbs plate

Pinned 2mg reta + 0.14ml of test

Ate beef with caesar salad:
View attachment 189690View attachment 189691

Fat high cause of the beef:
View attachment 189692

Will eat chicken tomorrow!

too high fat and too low protein
get fats under control to about 70 level and protein higher @zucchini

Had my greek yogurt with protein powder in the morning.

Shoulders:

Treadmill: 10 mins 3 speed 5 incline

Seated dumbbell press: 3x20 40lbs dumbbells .
Machine side lateral raises: 3x25 50lbs.
Seated lengthened rear delt flyes (on rev pec dec - one arm): 3x20 70lbs (each side)
Face pulls: 3x20 75lbs.
Db shrugs: 3x20 70lbs dumbbells

Neck curls supersetted with neck ext: 3x15 22.5lbs dumbbells

Not as good of a pump today but pushed thru.

Good day and cardio should be pre-post as well.

2mgs reta lets see how you feel

 

[zucchini]

too high fat and too low protein
get fats under control to about 70 level and protein higher @zucchini

Good day and cardio should be pre-post as well.

2mgs reta lets see how you feel

Dinner, chicken rice and yogurt:

Nutrition:

Picture:
Today:

vs December:

Will take front double bicep as well soon

 

[Shakey]

Bud, great progress. what's the weight difference? definitely more definition for sure.

 

[zucchini]

Bud, great progress. what's the weight difference? definitely more definition for sure.

93kgs on acerage (december) vs 87.4kgs on average (now a days)
Not much of a qeight difference but for sure some good progress. I do think i was a bit more tilted in the December pic thou. So maybe not the best comparison but still...

Lets take proper pictures once i touch 85. Then we will stay there for a week or two, replenish a bit and up the carbs a lil and try n drop down to 80kgs.

 

[Shakey]

93kgs on acerage (december) vs 87.4kgs on average (now a days)
Not much of a qeight difference but for sure some good progress. I do think i was a bit more tilted in the December pic thou. So maybe not the best comparison but still...

Lets take proper pictures once i touch 85. Then we will stay there for a week or two, replenish a bit and up the carbs a lil and try n drop down to 80kgs.

Maybe not much difference on the scale, but the pic shows the real progress.

Good plan, can wait to see the update pics bri.

 

[zucchini]

AM weight today:
87.30 kgs (192.46 lbs)

Breakfast at work:
Cesar salad and air fried chicken (chicken was definitely dried of the moisture as I left it in the cold after it was done)

 

[LevButlerov]

Dinner, chicken rice and yogurt:
View attachment 190278
Nutrition:
View attachment 190279

Picture:
Today:
View attachment 190283

vs December:

View attachment 190285

Will take front double bicep as well soon

night and day you're leaning out nicely and gaining size! really impressed with your progress @zucchini

 

[LevButlerov]

AM weight today:
87.30 kgs (192.46 lbs)
View attachment 190578

Breakfast at work:
Cesar salad and air fried chicken (chicken was definitely dried of the moisture as I left it in the cold after it was done)
View attachment 190577

getting closer to our 80kg goal

 

[stevesmi]

93kgs on acerage (december) vs 87.4kgs on average (now a days)
Not much of a qeight difference but for sure some good progress. I do think i was a bit more tilted in the December pic thou. So maybe not the best comparison but still...

Lets take proper pictures once i touch 85. Then we will stay there for a week or two, replenish a bit and up the carbs a lil and try n drop down to 80kgs.

@zucchini that's a big change, man. 6 kg is like 10 to 15 lb, I think, so that is a big difference. Keep it going man.

 

[Ulter]

Dinner, chicken rice and yogurt:
View attachment 190278
Nutrition:
View attachment 190279

Picture:
Today:
View attachment 190283

vs December:

View attachment 190285

Will take front double bicep as well soon

Rice and yogurt doesn't sound half bad. Seems like an interesting mix to me. @zucchini

 

[zucchini]

@zucchini that's a big change, man. 6 kg is like 10 to 15 lb, I think, so that is a big difference. Keep it going man.

haha yeah man. but it's just that got alot to go and yes I will keep going. thanks for the encouragement and support!

night and day you're leaning out nicely and gaining size! really impressed with your progress @zucchini

getting closer to our 80kg goal

Thanks so much man!

Rice and yogurt doesn't sound half bad. Seems like an interesting mix to me. @zucchini

oh it's so good! especially with chicken n stuff!

 

[zucchini]

Dinner (salad and chicken):

Nutrition:

 

[Mobster]

I'd like to see you practice posing

 

[LevButlerov]

Thanks so much man!

EVO family love your way

 

[LevButlerov]

Dinner (salad and chicken):
View attachment 190853

Nutrition:
View attachment 190854

Stable but protein has to bump

 

[2Thick]

Dinner, chicken rice and yogurt:
View attachment 190278
Nutrition:
View attachment 190279

Picture:
Today:
View attachment 190283

vs December:

View attachment 190285

Will take front double bicep as well soon

This looks fantastic man. It looks like a nice Mediterranean diet that you are putting together. @zucchini keep up the good work and keep losing the weight.

 

[stevesmi]

haha yeah man. but it's just that got alot to go and yes I will keep going. thanks for the encouragement and support!

That's what we do on EVO.

 

[ceo]

Dinner (salad and chicken):
View attachment 190853

Nutrition:
View attachment 190854

@zucchini Bros, I hope that's some cut up zucchini in that food. It looks fantastic, looks very yummy.

 

[ROIDDERS]

Dinner (salad and chicken):
View attachment 190853

Nutrition:
View attachment 190854

The protein and the carbs look terrific on this. Keep up the good work. That's the way to food prep. Now you have enough food for days. @zucchini

 

[zucchini]

I'd like to see you practice posing

Do you mean to practice it by watching youtube videos n all?
Any tips for me for it? I can start to practice soon!

 

[zucchini]

Stable but protein has to bump

Yeah inwas just super tired I'll being it up.


@LevButlerov @HarleyGuy it the weekend (Saturday today), am i still pumping carbs to 500 grams today or tomorrow for 1 day?


AM weight 02/28/2025 9:50am

 

[HarleyGuy]

Yeah inwas just super tired I'll being it up.


@LevButlerov @HarleyGuy it the weekend (Saturday today), am i still pumping carbs to 500 grams today or tomorrow for 1 day?


AM weight 02/28/2025 9:50am
View attachment 191093

Your attempt at a refeed day was a fail last time . Pump the carbs today to 500g ASAP, trust me. If I give it you straight it's cuz I love you . You are super active plus have Jitz as well so the 500 carbs will be a minimum as well for a refeed.

Your goal to 80kg is coming along and your progress pics look great. Believe it or not this refeed will help get your there in the best way possible (ie: not starving/quickly but while being dense/keeping muscle).

Use steel cut oats, they are super carb dense; 400g of steel cut oats has about 300g of carbs. Eat that twice today. I eat 400g of steel cut oats with blueberries cooked in with them ED. (**see pic taken from my log**)

 

[zucchini]

This looks fantastic man. It looks like a nice Mediterranean diet that you are putting together. @zucchini keep up the good work and keep losing the weight.

@zucchini Bros, I hope that's some cut up zucchini in that food. It looks fantastic, looks very yummy.

The protein and the carbs look terrific on this. Keep up the good work. That's the way to food prep. Now you have enough food for days. @zucchini

Oh man it was good!

It was mix of vegies (yes some zucchini in there too haha) + half of rotesserie chicken i shreded. Some ranch on it and boom!

 

[zucchini]

Your attempt at a refeed day was a fail last time . Pump the carbs today to 500g ASAP, trust me. If I give it you straight it's cuz I love you . You are super active plus have Jitz as well so the 500 carbs will be a minimum as well for a refeed.

Your goal to 80kg is coming along and your progress pics look great. Believe it or not this refeed will help get your there in the best way possible (ie: not starving/quickly but while being dense/keeping muscle).

Use steel cut oats, they are super carb dense; 400g of steel cut oats has about 300g of carbs. Eat that twice today. I eat 400g of steel cut oats with blueberries cooked in with them ED. (**see pic taken from my log**)

I do not have any oats, and tbh not a fan of oats.
I got rice... and chicken. I'll make that right now. Probably pan fry some chicken and rice in the rice cooker...

And just to confirm, a total of 500 grams (or close) carbs today, protein as much as i possibilily can and thats only for today right?
What about icecream?

 

[zucchini]

OHHHHHHHHHHHH THIS HIT THE SPOT:

Total I cooked 420 grams of rice, 500 grams of boneless chicken and 75 grams of red onions. ate about half of it. Will eat remaining later. It's still less than 350 grams of carbs in total


I WILL GET THAT ICECREAM TO FILL OUT THE REST OF CARBS!

 

[HarleyGuy]

I do not have any oats, and tbh not a fan of oats.
I got rice... and chicken. I'll make that right now. Probably pan fry some chicken and rice in the rice cooker...

And just to confirm, a total of 500 grams (or close) carbs today, protein as much as i possibilily can and thats only for today right?
What about icecream?

I personally never assign emotion to food so whether I like it or not doesn't matter. You could try and do this for only your refeed days when oats would get the job done. If not then you're probably eating enough rice to get there if you add more. Rice and chicken is super solid to pack in on a refeed day. Much more well done today than last time!

I WILL GET THAT ICECREAM TO FILL OUT THE REST OF CARBS!

The ice cream carbs don't count toward the refeed LOL but go for it. The idea behind a refeed is super clean high macro high calorie binging.

 

[LevButlerov]

Yeah inwas just super tired I'll being it up.


@LevButlerov @HarleyGuy it the weekend (Saturday today), am i still pumping carbs to 500 grams today or tomorrow for 1 day?


AM weight 02/28/2025 9:50am
View attachment 191093

looking good moving down to 80kgs slowly perfect @zucchini

 

[zucchini]

I personally never assign emotion to food so whether I like it or not doesn't matter. You could try and do this for only your refeed days when oats would get the job done. If not then you're probably eating enough rice to get there if you add more. Rice and chicken is super solid to pack in on a refeed day. Much more well done today than last time!


The ice cream carbs don't count toward the refeed LOL but go for it. The idea behind a refeed is super clean high macro high calorie binging.

looking good moving down to 80kgs slowly perfect @zucchini

Eating that rice and chicken again now. it's alot of fucking rice!

I will get to done to 400 carbs EXCLUDING the icecream, icecream will just be a treat to knocking on the door at 85kgs

 

[ceo]

Oh man it was good!

It was mix of vegies (yes some zucchini in there too haha) + half of rotesserie chicken i shreded. Some ranch on it and boom!

Bros, that looks like a delicious one.

 

[HarleyGuy]

Eating that rice and chicken again now. it's alot of fucking rice!

I will get to done to 400 carbs EXCLUDING the icecream, icecream will just be a treat to knocking on the door at 85kgs

You love it! And stuff that rice in big boy... make yourself sweat!

 

[ROIDDERS]

Oh man it was good!

It was mix of vegies (yes some zucchini in there too haha) + half of rotesserie chicken i shreded. Some ranch on it and boom!

Vegetables are always fun.

 

[2Thick]

Oh man it was good!

It was mix of vegies (yes some zucchini in there too haha) + half of rotesserie chicken i shreded. Some ranch on it and boom!

EVO family respect.

 

[Ulter]

oh it's so good! especially with chicken n stuff!

Keep the iron grind going.

 

[zucchini]

Today was hard for eating... i am so done, my stomach is about to explode.
Gonna rest up now

 

[LevButlerov]

Eating that rice and chicken again now. it's alot of fucking rice!

I will get to done to 400 carbs EXCLUDING the icecream, icecream will just be a treat to knocking on the door at 85kgs

next time we can try rice cakes as well and you can do ice cream too just fat free one higher carbs but 1 treat only @zucchini

 

[Tiger Salman Khan]

View attachment 191303


Today was hard for eating... i am so done, my stomach is about to explode.
Gonna rest up now

@zucchini a walk after food helps it digest faster........give it a try next time you eat heavy.....

 

[LevButlerov]

View attachment 191303


Today was hard for eating... i am so done, my stomach is about to explode.
Gonna rest up now

Killed it what foods?

 

[zucchini]

Killed it what foods?

Dude it was allllll chicken n rice total of 430 grams of rice before beinf made + 500 grams of boneless chicken + milk n my protein shake. That all led us to 395grams of carbs and 226 grams of proteins.
And i was being an asshole, regardless of being full, i still wanted my icecream for the fuck of it so i can say yeah i had it lol

Also, I'll post my workout soon + some questions for you n guy st harley.

 

[zucchini]

@zucchini a walk after food helps it digest faster........give it a try next time you eat heavy.....

Bro i was like a fat cat who cannot walk but i will forsure try if this happens next time.

 

[zucchini]

Good jujitsu today, i am gonna need ALOT more nutrition if i have to fight these tall and strong guys here at the gym. These fuckers with their long limbs have a big advantage over me. I think we need to do something and add some carbs in the mix, especially on jujitsu days so i dont feel hungry and tired all the time. We might also want to switch over to more of a strength/conditioning workout? Something that would condition my body and give me strength while still making me feel explosive and not lazy? @LevButlerov @HarleyGuy can we come up with something like that?

Arms:

Treadmill: 3 speed 3 incline 10 mins.

Biceps:
Incline curls: 3x25 22.5 lbs
Standing dumbbell hammer curls: 3x25 22.5lbs dumbbells
Preacher curls: 3x25 70lbs on the machine.

Triceps:
Overhead pully tricep ext (high pully): 3x25 125lbs
Standing cable pushdowns (high pully): 3x25 125lbs
Cable one arm tricep ext (high pully): 3x13 20lbs each arm

Forearms:
Wrist curls supersetted with rev wrist curls: 3x15 + 3x15 20lbs on the fat bar.

Abs:
Crunches: 2x20
Side heel touches: 2x30
Lying leg raises: 2x20

 

[HarleyGuy]

Bro i was like a fat cat who cannot walk but i will forsure try if this happens next time.

Haha yes the exploding belly!

Also, I'll post my workout soon + some questions for you n guy st harley.

I type like this when I fall asleep EVO'ing. Did you mean questions for myself and @LevButlerov LOL

 

[HarleyGuy]

Good jujitsu today, i am gonna need ALOT more nutrition if i have to fight these tall and strong guys here at the gym. These fuckers with their long limbs have a big advantage over me. I think we need to do something and add some carbs in the mix, especially on jujitsu days so i dont feel hungry and tired all the time. We might also want to switch over to more of a strength/conditioning workout? Something that would condition my body and give me strength while still making me feel explosive and not lazy? @LevButlerov @HarleyGuy can we come up with something like that?

Arms:

Treadmill: 3 speed 3 incline 10 mins.

Biceps:
Incline curls: 3x25 22.5 lbs
Standing dumbbell hammer curls: 3x25 22.5lbs dumbbells
Preacher curls: 3x25 70lbs on the machine.

Triceps:
Overhead pully tricep ext (high pully): 3x25 125lbs
Standing cable pushdowns (high pully): 3x25 125lbs
Cable one arm tricep ext (high pully): 3x13 20lbs each arm

Forearms:
Wrist curls supersetted with rev wrist curls: 3x15 + 3x15 20lbs on the fat bar.

Abs:
Crunches: 2x20
Side heel touches: 2x30
Lying leg raises: 2x20

I like the volume on abs.
For reverse wrist curls how are you doing them? Is it hard on your thumbs in the middle of the rep?

@LevButlerov @HarleyGuy can we come up with something like that?

I've always thought your carbs should be higher while using carb cycling bro, I think this will work for you.
You'll have to possibly get used to eating oats somehow too it's an easier way to get them in vs. rice.

 

[zucchini]

I like the volume on abs.
For reverse wrist curls how are you doing them? Is it hard on your thumbs in the middle of the rep?


I've always thought your carbs should be higher while using carb cycling bro, I think this will work for you.
You'll have to possibly get used to eating oats somehow too it's an easier way to get them in vs. rice.

Rev curls, i just overhand grip that fat bar and curl wrists towards knuckles (upwards) and thats it. Sometimes it does feel hard on the thump for sure but more like a "gripping is hard" vs "oh shit my muscles are fucked" hard.


What do you think the carb intake for a day should be?
And what about a different workout?

 

[zucchini]

Pinned 2mg reta today (monday) as we planned to pin it start of the week.

I am all out of reta now.

 

[LevButlerov]

Pinned 2mg reta today (monday) as we planned to pin it start of the week.

I am all out of reta now.

Get a new vial

 

[LevButlerov]

Good jujitsu today, i am gonna need ALOT more nutrition if i have to fight these tall and strong guys here at the gym. These fuckers with their long limbs have a big advantage over me. I think we need to do something and add some carbs in the mix, especially on jujitsu days so i dont feel hungry and tired all the time. We might also want to switch over to more of a strength/conditioning workout? Something that would condition my body and give me strength while still making me feel explosive and not lazy? @LevButlerov @HarleyGuy can we come up with something like that?

Arms:

Treadmill: 3 speed 3 incline 10 mins.

Biceps:
Incline curls: 3x25 22.5 lbs
Standing dumbbell hammer curls: 3x25 22.5lbs dumbbells
Preacher curls: 3x25 70lbs on the machine.

Triceps:
Overhead pully tricep ext (high pully): 3x25 125lbs
Standing cable pushdowns (high pully): 3x25 125lbs
Cable one arm tricep ext (high pully): 3x13 20lbs each arm

Forearms:
Wrist curls supersetted with rev wrist curls: 3x15 + 3x15 20lbs on the fat bar.

Abs:
Crunches: 2x20
Side heel touches: 2x30
Lying leg raises: 2x20

i think right now you're doing fine lets not change training for now

 

[zucchini]

Get a new vial

On it.

i think right now you're doing fine lets not change training for now

Even thou my long term gol is competitive jujitsu?
What about diet?

I've always thought your carbs should be higher while using carb cycling bro, I think this will work for you.

 

[zucchini]

Shoulders:

Treadmill: 15 mins 3 speed 0 incline.

Seated dumbbell press: 3x20 40lbs dumbbells .
Machine side lateral raises: 3x20 50lbs.
Rev pec dec delt flyes: 3x20 130lbs
Ez bar Uprightrows: 3x15 50lbs on the EZ bar.
Db shrugs: 3x15 70lbs dumbbells

No neck curls today. Gotta rest.

 

[LevButlerov]

Even thou my long term gol is competitive jujitsu?
What about diet?

long term sure but right now we are cutting to 80kgs right so lets do 1 goal at a time

 

[LevButlerov]

Shoulders:

Treadmill: 15 mins 3 speed 0 incline.

Seated dumbbell press: 3x20 40lbs dumbbells .
Machine side lateral raises: 3x20 50lbs.
Rev pec dec delt flyes: 3x20 130lbs
Ez bar Uprightrows: 3x15 50lbs on the EZ bar.
Db shrugs: 3x15 70lbs dumbbells

No neck curls today. Gotta rest.

Steady, can you up the volume to 25 reps and how do you feel post refeed? @zucchini

 

[zucchini]

Nutrition tonight:

 

[zucchini]

long term sure but right now we are cutting to 80kgs right so lets do 1 goal at a time

Steady, can you up the volume to 25 reps and how do you feel post refeed? @zucchini

I can but then I would have to drop the weight further, I already dropped it 5 pounds or so on a bunch of exercises a few weeks ago.

I felt super full till yesterday but at the same time felt lazy and weak. We will know more tomorrow around noon jujitsu time. I will post.

 

[LevButlerov]

I can but then I would have to drop the weight further, I already dropped it 5 pounds or so on a bunch of exercises a few weeks ago.

I felt super full till yesterday but at the same time felt lazy and weak. We will know more tomorrow around noon jujitsu time. I will post.

drop the weight lets up the volume

Nutrition tonight:
View attachment 193065

good protein level @zucchini

 

[HarleyGuy]

What do you think the carb intake for a day should be?

I liked your macros on Sunday with fats being lower around 70g. Carb cycle by front loading early day and end the day with zero carb and go to bed hungry; you're cutting so this should work well for you.

i think right now you're doing fine lets not change training for now

Agree with this for sure

 

[zucchini]

Holy!!

Jujitsu was good today. Even thou i didn't do exactly as i want to. There was great progress, i didnt feel exhausted neither did i feel super powerful, but i felt sustained snd was able to do good in the rolls.

That was maybe because i had my breakfast which was protein shake.

 

[LevButlerov]

Holy!!

Jujitsu was good today. Even thou i didn't do exactly as i want to. There was great progress, i didnt feel exhausted neither did i feel super powerful, but i felt sustained snd was able to do good in the rolls.

That was maybe because i had my breakfast which was protein shake.

good to hear, you're still pumped from the carb refeed

 

[zucchini]

Back lifts:

Treadmill: 15 mins 3 speed 0 incline

Underhanded chinups: 3x15
Machine chest supported rows: 3x20 180lbs
One arm Dumbbell rows: 3x12 each side 75lbs dumbbells
Cable wide grip pulldowns: 3x20 110lbs
Rope cable straight arm pulldowns: 3x15 75lbs
Hyper extensions: 3x15 45lbs plate

Super good workout, i know its not 25 reps each and some are lower, but it was a very good pump, removing seal rows and adding pulldowns definitely was less taxing and felt like whole back is worked good.
I will keep on experimenting with different exercises in the coming weeks.

good to hear, you're still pumped from the carb refeed

I definitely think its cause of me having calories in me from the morning. Cause if it was to do woth the refeed, i would have done better and felt better on Monday and Tuesday as well. Could be a mixture of both as well.


I am flying to vegas n then going to see Grand Canyon end of March... not gonna hike alot thou.

 

[zucchini]

drop the weight lets up the volume

Okay I'll try.

I liked your macros on Sunday with fats being lower around 70g. Carb cycle by front loading early day and end the day with zero carb and go to bed hungry; you're cutting so this should work well for you.


Agree with this for sure

Okay i will do that as well, carbs earlier and day with with minimal carbs. I was planning a shawarma tonight lolol i guess only carbs in there would have been the pita and the veggies...

Okay (on the workout)

 

[HarleyGuy]

Okay i will do that as well, carbs earlier and day with with minimal carbs. I was planning a shawarma tonight lolol i guess only carbs in there would have been the pita and the veggies...

Haha you love shawarma! My log update just dropped if you wanna check my macros I've finally got them dialed in to where you could be if you wanted to hit the carbs hard with low fats and enough protein for recovery. You'll see almost all my carbs are before 1pm and I got to bed 'carb-fasted' for the most part.

Okay (on the workout)

Let's do it!

 

[zucchini]

Yesterday:

 

[LevButlerov]

Yesterday:

View attachment 193952

Good macros
not hungry? @zucchini

 

[zucchini]

Haha you love shawarma! My log update just dropped if you wanna check my macros I've finally got them dialed in to where you could be if you wanted to hit the carbs hard with low fats and enough protein for recovery. You'll see almost all my carbs are before 1pm and I got to bed 'carb-fasted' for the most part.


Let's do it!

Shawarma is just easy at times. With that much chicken it works well too. Guy put exactly 425grams of cooked chicken in it.

I'll check out the log.

Good macros
not hungry? @zucchini

I was a bit hungry but that went away after dinner.



Chest

Treadmill: 10 mins 3 speed 3 incline

Flat dumbbell press: 3x09 80lbs dumbbells
Seated machine press: 3x20 150lbs
Cable flyes (low to high): 1x25 35lbs 2x20 30lbs
Seated iso machine press: 3x25 90lbs on the machine
Pushups: 3x25

The workout doesn't seem much but my shoulder has been stiff for a few days now and its just not popping. Gotta strech it out somehow. Might try n get to a massage therapist or a chiro to get it sorted.

Workout was good thou. Great pump and good reps.

 

[LevButlerov]

I was a bit hungry but that went away after dinner.



Chest

Treadmill: 10 mins 3 speed 3 incline

Flat dumbbell press: 3x09 80lbs dumbbells
Seated machine press: 3x20 150lbs
Cable flyes (low to high): 1x25 35lbs 2x20 30lbs
Seated iso machine press: 3x25 90lbs on the machine
Pushups: 3x25

The workout doesn't seem much but my shoulder has been stiff for a few days now and its just not popping. Gotta strech it out somehow. Might try n get to a massage therapist or a chiro to get it sorted.

Workout was good thou. Great pump and good reps.

You might be the perfect candidate to add cagrilintide with retatrutide @zucchini check my info thread
https://www.evolutionary.org/forums...s-semaglutide-tirzepatide-retatrutide.109649/

 

[HarleyGuy]

I was a bit hungry but that went away after dinner.

My Reta dose is wearing off I've been on it so long the appetite suppression seems to fade after 8-10 weeks without increasing the dose so I'm going to add Cagrilintide soon. I'm a huge risk for night binging on salty carbs.

Flat dumbbell press: 3x09 80lbs dumbbells

This is strong bro. Once you hit 80's you're getting up there.

Pushups: 3x25

Nice to see 75 pushups after chest is cooked, well done

Guy put exactly 425grams of cooked chicken in it.

Does he charge you extra? I have to pay for 'double meat' to get that much but man it's so worth it.

 

[zucchini]

You might be the perfect candidate to add cagrilintide with retatrutide @zucchini check my info thread
https://www.evolutionary.org/forums...s-semaglutide-tirzepatide-retatrutide.109649/

I will read up on this. waiting on reta 1st, and super low on money right now + a bit in debt so...

My Reta dose is wearing off I've been on it so long the appetite suppression seems to fade after 8-10 weeks without increasing the dose so I'm going to add Cagrilintide soon. I'm a huge risk for night binging on salty carbs.


This is strong bro. Once you hit 80's you're getting up there.


Nice to see 75 pushups after chest is cooked, well done


Does he charge you extra? I have to pay for 'double meat' to get that much but man it's so worth it.

for me 4mgs worked great then we dropped to 3 and that was fine too. and then last two weeks, we ran 2mg per week and it was the same as I was on 4mgs, maybe towards the end of the week it was a bit lesser effect but it was still great!

Oh man! When I was eating a bit more carbs and not feeling as weak and depleted and going heavier weight, I was hitting 85s and 90s for 10 reps or so in all 3 sets. Iso Chest press was 180lbs on the machine for 12 and Seated machine press was 225lbs

Yeah I thought since I wasn't able to do pec dec, I should go old school so I went pushups.

Yeah, they charge $4.25 exta for it. if you do regular I think that's 6oz chicken and if you do extra meat, it's 15oz total, he weighed it and I asked. WORTH IT!



Sorry I couldn't reply yesterday guys. Got sleepy and today was busy and tired too.

Here's my nutrition from YESTERDAY:​

 

[zucchini]

TODAY:​

So i was fasting today, the religious fast, no water no food since my dinner.

Went to jujitsu, was moderate pace situational drills. Didnt go too hard cause i didnt want to exhaust myself. It was good.

Legs:

Treadmill: 15 mins. 3 speed 3 incline

Lying leg curls: 2x25 105lbs
Seated leg curls: 2x25 95lbs

Leg ext: 4x25 110lbs

Standing calves raise: 4x21s 70lbs

Abs:
Crutches: 3x25 supersetted with Side heel touches: 3x40

Got some groceries and fuck they have already gone up.... short on money too.
Made some chicken n vegies and my protein shake.

Chicken and vegies with alfredo/cheese sauce (no added sugar) + chilli sauce:

Total nutrition (About 1200 calories in total all in dinner):

 

[Shakey]

TODAY:​

So i was fasting today, the religious fast, no water no food since my dinner.

Went to jujitsu, was moderate pace situational drills. Didnt go too hard cause i didnt want to exhaust myself. It was good.

Legs:

Treadmill: 15 mins. 3 speed 3 incline

Lying leg curls: 2x25 105lbs
Seated leg curls: 2x25 95lbs

Leg ext: 4x25 110lbs

Standing calves raise: 4x21s 70lbs

Abs:
Crutches: 3x25 supersetted with Side heel touches: 3x40

Made some chicken n vegies and my protein shake.

Chicken and vegies with alfredo/cheese sauce (no added sugar) + chilli sauce:
View attachment 194732

Total nutrition (About 1200 calories in total all in dinner):
View attachment 194733

Nice food porn, now im hungry lol. Good lifts bud.

Got some groceries and fuck they have already gone up.... short on money too.

Damn it, they keep raisin the prices. Soon we will have food loans for groceries.

 

[zucchini]

Nice food porn, now im hungry lol. Good lifts bud.


Damn it, they keep raisin the prices. Soon we will have food loans for groceries.

Bro that chicken bowl was awesome!

The milk used to get for $5 was $6.5 and the yogurt was also $1 more. no discounts on anything atall.
Gas is already up at $1.52 per liter...

 

[Shakey]

Bro that chicken bowl was awesome!

The milk used to get for $5 was $6.5 and the yogurt was also $1 more. no discounts on anything atall.
Gas is already up at $1.52 per liter...

My lactose free milk is $11 for 4l, $6.70 for 2l so i feel you on that bullshit. But look food basics has an insane sale on my milk right now. Savings so crazy its downright unbelievable.

A whole $0.30 off.

 

[HarleyGuy]

I will read up on this. waiting on reta 1st, and super low on money right now + a bit in debt so...

There's no rush because the Reta doesn't wear off for a long while.

for me 4mgs worked great then we dropped to 3 and that was fine too. and then last two weeks, we ran 2mg per week and it was the same as I was on 4mgs, maybe towards the end of the week it was a bit lesser effect but it was still great!

I noticed I had to up my Reta dose because day 5-7 I was getting the night cravings that are notorious for making me give in to night binging. It used to be almost unstoppable due to my meds but with EVO I've got it in check now.

Yeah, they charge $4.25 exta for it. if you do regular I think that's 6oz chicken and if you do extra meat, it's 15oz total, he weighed it and I asked. WORTH IT!

It's $5 here and sooooo worth it! I get an XL, double chicken with everything on it then I eat it pretending I'm in an eating contest. LOL

Sorry I couldn't reply yesterday guys. Got sleepy and today was busy and tired too.

You're the worst! Insta-ban off EVO!!

 

[HarleyGuy]

TODAY:​

So i was fasting today, the religious fast, no water no food since my dinner.

Went to jujitsu, was moderate pace situational drills. Didnt go too hard cause i didnt want to exhaust myself. It was good.

Legs:

Treadmill: 15 mins. 3 speed 3 incline

Lying leg curls: 2x25 105lbs
Seated leg curls: 2x25 95lbs

Leg ext: 4x25 110lbs

Standing calves raise: 4x21s 70lbs

Abs:
Crutches: 3x25 supersetted with Side heel touches: 3x40

Got some groceries and fuck they have already gone up.... short on money too.
Made some chicken n vegies and my protein shake.

Chicken and vegies with alfredo/cheese sauce (no added sugar) + chilli sauce:
View attachment 194732

Total nutrition (About 1200 calories in total all in dinner):
View attachment 194733

Can't go wrong with chicken, and very nice 21's on calves! You should try 21's on biceps... they're fun in a sadistic way and not fun in a sadistic way too

 

[LevButlerov]

I will read up on this. waiting on reta 1st, and super low on money right now + a bit in debt so...


for me 4mgs worked great then we dropped to 3 and that was fine too. and then last two weeks, we ran 2mg per week and it was the same as I was on 4mgs, maybe towards the end of the week it was a bit lesser effect but it was still great!

Oh man! When I was eating a bit more carbs and not feeling as weak and depleted and going heavier weight, I was hitting 85s and 90s for 10 reps or so in all 3 sets. Iso Chest press was 180lbs on the machine for 12 and Seated machine press was 225lbs

Yeah I thought since I wasn't able to do pec dec, I should go old school so I went pushups.

Yeah, they charge $4.25 exta for it. if you do regular I think that's 6oz chicken and if you do extra meat, it's 15oz total, he weighed it and I asked. WORTH IT!



Sorry I couldn't reply yesterday guys. Got sleepy and today was busy and tired too.

Here's my nutrition from YESTERDAY:​

View attachment 194716

TODAY:​

So i was fasting today, the religious fast, no water no food since my dinner.

Went to jujitsu, was moderate pace situational drills. Didnt go too hard cause i didnt want to exhaust myself. It was good.

Legs:

Treadmill: 15 mins. 3 speed 3 incline

Lying leg curls: 2x25 105lbs
Seated leg curls: 2x25 95lbs

Leg ext: 4x25 110lbs

Standing calves raise: 4x21s 70lbs

Abs:
Crutches: 3x25 supersetted with Side heel touches: 3x40

Got some groceries and fuck they have already gone up.... short on money too.
Made some chicken n vegies and my protein shake.

Chicken and vegies with alfredo/cheese sauce (no added sugar) + chilli sauce:
View attachment 194732

Total nutrition (About 1200 calories in total all in dinner):
View attachment 194733

how about totally fasting possible? @zucchini like cut the food for 36 hours

 

[zucchini]

There's no rush because the Reta doesn't wear off for a long while.

I noticed I had to up my Reta dose because day 5-7 I was getting the night cravings that are notorious for making me give in to night binging. It used to be almost unstoppable due to my meds but with EVO I've got it in check now.


It's $5 here and sooooo worth it! I get an XL, double chicken with everything on it then I eat it pretending I'm in an eating contest. LOL


You're the worst! Insta-ban off EVO!!

Hahahah naah bro I don't even use insta that much. that shit is a disease for productivity. all it has on now is soft porn or horrible shit on it.

Reta took a long time with me tbh, it wasn't something I felt affecting me atall for the 1st 4 weeks tbh...

Can't go wrong with chicken, and very nice 21's on calves! You should try 21's on biceps... they're fun in a sadistic way and not fun in a sadistic way too

oh yeah, bicep 21s are amazing. when I was lifting heavy, I was going those too.

 

[zucchini]

how about totally fasting possible? @zucchini like cut the food for 36 hours

Hey,

No won't be able to do that for now cause of the month of ramadan!

We will try it sometimes in a bit or so just like we had done before.


OK so what's my plan for tomorrow for the refeed?????????????????????????????????? @HarleyGuy @LevButlerov same old chicken n rice or should I get food from outside, make it a bit dirty? (ICECREAM TOO!)

 

[Shakey]

Reta took a long time with me tbh, it wasn't something I felt affecting me atall for the 1st 4 weeks tbh...

What was your dose? I didnt get much for appetite suppression until 4mg, then it hit hard, but i definitely saw progress in my second moneth at 2mgs. Week 8 i jumped from 2mg to 4mg, got some cramps from the jump though.

 

[zucchini]

What was your dose? I didnt get much for appetite suppression until 4mg, then it hit hard, but i definitely saw progress in my second moneth at 2mgs. Week 8 i jumped from 2mg to 4mg, got some cramps from the jump though.

My last dose was 2mg - and it was good!