Approved Log Test HGH Cycle Body Recomp Log

[Airborne1097]

Hello to the community,

I am new here and not sure how to post in the correct forum. However, if you can redirect me it would be much appreciated. Please forgive my ignorance.

Introduction
I have been into fitness since I was 15 and am now 33 yo. When I was younger I untill 20 yo I focused on cardio running 15km a day and doing different body weight exercises to prepare for the army and to my Candian Basic Parachuting course in the Infantry. Since 20 yo I have been off and on in the gym with a few years off over the past few years due to 3 needed surgeries on my right arm due to different injuries.

I have been back in the gym relatively consistently for the past year. I hired a personal trainer and a coach to help me progress. Recently I fired that coach/ personal trainer due to the fact that after becoming more curious, watching more educational videos and reading threads from this site and reading research papers. Also my training sessions turned into me being his therapist for his out of control girlfriend because I have alot of mental health knowledge due to my own experiences, research and knowledge. I was also making my own training programs, he did not listen to how I know my body responds best to training, I created my own diet and cycles. Essentially zero help with workouts twice a week in a less than adiquite basement gym with bad guidance, or no guidance.

With this being said I have decided to join this community because it seems very knowlegable, supportive and seems to provide constructive ideas from others who are actually in the condition I would like to get to.

My goal is to get ready for a bodybuilding show but first do a good body recomp, get down from what my scale indicates as 27% bf at 186.2 lbs and I am 5' 5", or 5'6" on a good day. I would like to get down to about 12-14% bf while maintaining as much muscle as possible. I will post my diet, cycle, and current images below. Please note my right bicep looks different than my left as I tore the bicep off from the top and had to have it reconnected. I know this is not ideal for a show, but the goal is a show no matter where I place.

I work as a Product Engineer in the automotive industry, with most my day being done at a desk. I try to get up and walk around the injection facility as much as possible to move and get more steps in. I do not drink however, my current vice is ciggarettes and I am trying to quite to up my heart health, cardio vascular ability and overall ability to progress as far as possible in the gym.

I had blood work done 6 months ago before starting a more TRT cycle as I had very low testosterone and the doctor was going to put me on TRT but he wanted me to retest first thing in the morning, however I already took a shot over the weekend when he called on Monday.

That being said I have been using product from RoidRX and feel it is extremely underdoes and bad gear. I recently went to do more of a blast at 500mg over the week injecting approximately .3 CC daily with 3IU HGH. I had my diet in check which I will post below, and was training 5 days a week with cardio each day of training. The results were less than noticable, leaving me to beleive the gear was bad as well as the factor that it came as a darker batch with time assuming they switch the carrier oil but not the labeling. With this new batch I was getting extreme PIP for a week at a time over each injection site and keep in mind im injecting daily using the same site only once every week, so I would rotate between 7 sites. This left me with inflammed muscle tissue that was noticible, significant pain and uncomfortability.

I went on this forum as I have been looking at things for a while now, and noticed a new approved site Biogenix (If I spelt that right). I have placed an order for 2 vials of Test E 250 to try out and wanted to post about the results and journey with this new source. I will be getting my test tested tomorrow morning first thing before going into work and seeing where my values are as I mentioned I beleive the previous source was extremely underdosed for both the Test E 250 and HGH. I have also switched my HGH source for this round from a trusted local bodybuilding competitor. I will be changing that going forward to another approved source I found on this website when I run out, currently 80 IUs left.

I am hoping to join to help keep accountable for my progress and training, get educated tips and advice, and finally see the progress That I should have been seeing with proper gear, diet, sleep and training.

Current Program
Training Schedule

Monday – Chest – 45 min

Flat Bench (Pyramid – (Reps) 15, 10-12, 6-8, 2-4) (Alternate start with incline every other Week)

Fly’s (Alternate angle as starting press) (3 sets of (Reps) 10-12)

Pull Overs (3 sets of (Reps) 10-12)

Dips Inclined body to hit chest (2 Sets Reps till Failure)

Tuesday – Back – 45 min

Deadlifts (Pyramid – (Reps) 15, 10-12, 2 sets of 8 Reps)

Lat Pull-Down (3 sets of (Reps) 10-12)

Mid Row Variation Bar or Machine (3 sets of (Reps) 10-12)

Straight Arm Pull Down (3 sets of (Reps) 10-12)

Thursday – Shoulders – 45 min

Shoulder Press Variation (Pyramid – (Reps) 15, 10-12, 6-8, 4-6)

Lateral Raise (3 sets of (Reps) 10-12)

Front Raise (3 sets of (Reps) 10-12)

Rear Dealt Exercise (3 sets of (Reps) 10-12)

Traps (3 sets of (Reps) 10-12)

Friday – Legs – 45 min

Squats (Pyramid Up to 2 Sets of 8)

Hamstring Curls (3 sets of (Reps) 10-12)

Leg Extensions (3 sets of (Reps) 10-12)

Calf Raises (3 sets of (Reps) 10-12)

Weekend Day – Cardio and Arms – 1hr

15 Minutes Cardio

Tricep Rope Extensions (3 sets of (Reps) 10-12)

Tricep Reverse Grip Extensions (3 sets of (Reps) 10-12)

Tricep Kickbacks (3 sets of (Reps) 10-12)

Bicep Curl (3 sets of (Reps) 10-12)

Hammer or Alt Curls (3 sets of (Reps) 10-12)

Knee Preacher (With assist) Curls (3 sets of (Reps) 10-12)

Gym Notes

On Training Days during the week do 1-mile fasted cardio before work (Please suggest if this should be more walking body building style or jogging)


Meal Plan

Breakfast – 8am

• 3 Large Eggs (Hard Boiled) 18g Protein
• Protein Granola Bar 20g Protein

Lunch – 12pm

• 1 Chicken Breasts 40g Protein
• 1 Cup protein pasta (17g Protein)

Snack – 6pm

2 x Protein Shake + 5g Creatine is 50g Protein

Dinner – 9pm

• Minimum 40g Protein
• High Carb

Total of 180g of protein

Total of 50g Fat

Total of 150g of Carbs

This will be 1800 calories

3L of fluid

1L between Coke Zero and Sugar free Monster

0.5L during workout for protein shake

1.2L Water throughout the day (2 of my water bottle)

Cycle + Supplements

• 500 Test E a week (Inject 0.3ml Each Day of Test E 250)
• 3IU HGH Injection each day (0.3ml per day)
• Multi Vitamin ED (Taken every morning)
• 5Grams of BCAA with Protein Shake (If 2 Scoops I get 10grams)
• 5Grams of Creatine with Protein Shake
• AI as needed
• I am switching to a lab tested source of testosterone, I expect to see more gains, and less amount of pain and reaction, I have also switch to a known source for HGH and should see more growth over the next 16 weeks
• I will be getting my testosterone tested Monday April 27th, and need to plan to get my blood work done in 12 weeks full panel

New Testosterone

• I expect to see fat lose with muscle retention with new cardio *Goal of 7,500 – 10,000 steps per day

How to be my own Trainer

• Track Meals
• Tweak diet, including information on carb cycling, regaining insulin sensitivity, if diet changes are made, they adhere to my budget for groceries, not just generic suggestions
• Weekly weigh-in checks that are monitored
• Weekly picture monitoring, given set of poses
• Research how to pose properly
• Tweak cycle every 3 months with blood work
• Learn how to read blood work
• Keep consistent
• Post goals and go all out to achieve them!
• Track everyday on whiteboard

Any advice is welcome, but please do not burn me to hard as this is my first post. Pictures of current physique below. Please feel free to give your thoughts and let me know where you think I am sitting and what should be adjusted. Any more information needed please reach out and I will do my best to promptly reply. I have posted recent pictures of myself below.

I should mention that due to mental health issues I am on medication that may make weight loss a little more difficult but I can post more about that if there is interest.

Currently On:
Adderall
Divalproic Acid
Latuda
Zopiclone
Clonazipam
Pantaprozol


Thanks in advance!
Airborne1097

 

[Warthog61]

Welcome! Pretty thorough bro! When are you administering the growth?

I would push more fasted cardio, add 5 minutes a day and get to 45 min every day. Get to where you can bang out 3 miles in 45 minutes, aim for that pace

Drink more water! Get rid of monster and coke zero and target 4L a day of water

How long have you been eating in a deficit?
I would add another 30-40g protein and target 200g carbs a day and see how you feel there for a bit

Switch one of those shakes a day for another small meal chicken breast and rice

I'm sure others will chime in as well.

Ohh by the way welcome to evo!
Judgment free. You have a wide back, solid base.

 

[Warthog61]

Hello to the community,

I am new here and not sure how to post in the correct forum. However, if you can redirect me it would be much appreciated. Please forgive my ignorance.

Introduction
I have been into fitness since I was 15 and am now 33 yo. When I was younger I untill 20 yo I focused on cardio running 15km a day and doing different body weight exercises to prepare for the army and to my Candian Basic Parachuting course in the Infantry. Since 20 yo I have been off and on in the gym with a few years off over the past few years due to 3 needed surgeries on my right arm due to different injuries.

I have been back in the gym relatively consistently for the past year. I hired a personal trainer and a coach to help me progress. Recently I fired that coach/ personal trainer due to the fact that after becoming more curious, watching more educational videos and reading threads from this site and reading research papers. Also my training sessions turned into me being his therapist for his out of control girlfriend because I have alot of mental health knowledge due to my own experiences, research and knowledge. I was also making my own training programs, he did not listen to how I know my body responds best to training, I created my own diet and cycles. Essentially zero help with workouts twice a week in a less than adiquite basement gym with bad guidance, or no guidance.

With this being said I have decided to join this community because it seems very knowlegable, supportive and seems to provide constructive ideas from others who are actually in the condition I would like to get to.

My goal is to get ready for a bodybuilding show but first do a good body recomp, get down from what my scale indicates as 27% bf at 186.2 lbs and I am 5' 5", or 5'6" on a good day. I would like to get down to about 12-14% bf while maintaining as much muscle as possible. I will post my diet, cycle, and current images below. Please note my right bicep looks different than my left as I tore the bicep off from the top and had to have it reconnected. I know this is not ideal for a show, but the goal is a show no matter where I place.

I work as a Product Engineer in the automotive industry, with most my day being done at a desk. I try to get up and walk around the injection facility as much as possible to move and get more steps in. I do not drink however, my current vice is ciggarettes and I am trying to quite to up my heart health, cardio vascular ability and overall ability to progress as far as possible in the gym.

I had blood work done 6 months ago before starting a more TRT cycle as I had very low testosterone and the doctor was going to put me on TRT but he wanted me to retest first thing in the morning, however I already took a shot over the weekend when he called on Monday.

That being said I have been using product from RoidRX and feel it is extremely underdoes and bad gear. I recently went to do more of a blast at 500mg over the week injecting approximately .3 CC daily with 3IU HGH. I had my diet in check which I will post below, and was training 5 days a week with cardio each day of training. The results were less than noticable, leaving me to beleive the gear was bad as well as the factor that it came as a darker batch with time assuming they switch the carrier oil but not the labeling. With this new batch I was getting extreme PIP for a week at a time over each injection site and keep in mind im injecting daily using the same site only once every week, so I would rotate between 7 sites. This left me with inflammed muscle tissue that was noticible, significant pain and uncomfortability.

I went on this forum as I have been looking at things for a while now, and noticed a new approved site Biogenix (If I spelt that right). I have placed an order for 2 vials of Test E 250 to try out and wanted to post about the results and journey with this new source. I will be getting my test tested tomorrow morning first thing before going into work and seeing where my values are as I mentioned I beleive the previous source was extremely underdosed for both the Test E 250 and HGH. I have also switched my HGH source for this round from a trusted local bodybuilding competitor. I will be changing that going forward to another approved source I found on this website when I run out, currently 80 IUs left.

I am hoping to join to help keep accountable for my progress and training, get educated tips and advice, and finally see the progress That I should have been seeing with proper gear, diet, sleep and training.

Current Program
Training Schedule

Monday – Chest – 45 min

Flat Bench (Pyramid – (Reps) 15, 10-12, 6-8, 2-4) (Alternate start with incline every other Week)

Fly’s (Alternate angle as starting press) (3 sets of (Reps) 10-12)

Pull Overs (3 sets of (Reps) 10-12)

Dips Inclined body to hit chest (2 Sets Reps till Failure)

Tuesday – Back – 45 min

Deadlifts (Pyramid – (Reps) 15, 10-12, 2 sets of 8 Reps)

Lat Pull-Down (3 sets of (Reps) 10-12)

Mid Row Variation Bar or Machine (3 sets of (Reps) 10-12)

Straight Arm Pull Down (3 sets of (Reps) 10-12)

Thursday – Shoulders – 45 min

Shoulder Press Variation (Pyramid – (Reps) 15, 10-12, 6-8, 4-6)

Lateral Raise (3 sets of (Reps) 10-12)

Front Raise (3 sets of (Reps) 10-12)

Rear Dealt Exercise (3 sets of (Reps) 10-12)

Traps (3 sets of (Reps) 10-12)

Friday – Legs – 45 min

Squats (Pyramid Up to 2 Sets of 8)

Hamstring Curls (3 sets of (Reps) 10-12)

Leg Extensions (3 sets of (Reps) 10-12)

Calf Raises (3 sets of (Reps) 10-12)

Weekend Day – Cardio and Arms – 1hr

15 Minutes Cardio

Tricep Rope Extensions (3 sets of (Reps) 10-12)

Tricep Reverse Grip Extensions (3 sets of (Reps) 10-12)

Tricep Kickbacks (3 sets of (Reps) 10-12)

Bicep Curl (3 sets of (Reps) 10-12)

Hammer or Alt Curls (3 sets of (Reps) 10-12)

Knee Preacher (With assist) Curls (3 sets of (Reps) 10-12)

Gym Notes

On Training Days during the week do 1-mile fasted cardio before work (Please suggest if this should be more walking body building style or jogging)


Meal Plan

Breakfast – 8am

• 3 Large Eggs (Hard Boiled) 18g Protein
• Protein Granola Bar 20g Protein

Lunch – 12pm

• 1 Chicken Breasts 40g Protein
• 1 Cup protein pasta (17g Protein)

Snack – 6pm

2 x Protein Shake + 5g Creatine is 50g Protein

Dinner – 9pm

• Minimum 40g Protein
• High Carb

Total of 180g of protein

Total of 50g Fat

Total of 150g of Carbs

This will be 1800 calories

3L of fluid

1L between Coke Zero and Sugar free Monster

0.5L during workout for protein shake

1.2L Water throughout the day (2 of my water bottle)

Cycle + Supplements

• 500 Test E a week (Inject 0.3ml Each Day of Test E 250)
• 3IU HGH Injection each day (0.3ml per day)
• Multi Vitamin ED (Taken every morning)
• 5Grams of BCAA with Protein Shake (If 2 Scoops I get 10grams)
• 5Grams of Creatine with Protein Shake
• AI as needed
• I am switching to a lab tested source of testosterone, I expect to see more gains, and less amount of pain and reaction, I have also switch to a known source for HGH and should see more growth over the next 16 weeks
• I will be getting my testosterone tested Monday April 27th, and need to plan to get my blood work done in 12 weeks full panel

New Testosterone

• I expect to see fat lose with muscle retention with new cardio *Goal of 7,500 – 10,000 steps per day

How to be my own Trainer

• Track Meals
• Tweak diet, including information on carb cycling, regaining insulin sensitivity, if diet changes are made, they adhere to my budget for groceries, not just generic suggestions
• Weekly weigh-in checks that are monitored
• Weekly picture monitoring, given set of poses
• Research how to pose properly
• Tweak cycle every 3 months with blood work
• Learn how to read blood work
• Keep consistent
• Post goals and go all out to achieve them!
• Track everyday on whiteboard

Any advice is welcome, but please do not burn me to hard as this is my first post. Pictures of current physique below. Please feel free to give your thoughts and let me know where you think I am sitting and what should be adjusted. Any more information needed please reach out and I will do my best to promptly reply. I have posted recent pictures of myself below.

I should mention that due to mental health issues I am on medication that may make weight loss a little more difficult but I can post more about that if there is interest.

Currently On:
Adderall
Divalproic Acid
Latuda
Zopiclone
Clonazipam
Pantaprozol


Thanks in advance!
Airborne1097

One other question. Veteran? Is that where a lot of the medications come from? There is a bunch of vets and operators making a life change like myself on this fourm. You will be in good hands! Stick to the grind!

 

[BritishCanadian]

You're in the right place brother, the biogenix test e is solid, smoother than pharma, cant go wrong with it.

Maybe up the water intake a bit

 

[LevButlerov]

Hello to the community,

I am new here and not sure how to post in the correct forum. However, if you can redirect me it would be much appreciated. Please forgive my ignorance.

Introduction
I have been into fitness since I was 15 and am now 33 yo. When I was younger I untill 20 yo I focused on cardio running 15km a day and doing different body weight exercises to prepare for the army and to my Candian Basic Parachuting course in the Infantry. Since 20 yo I have been off and on in the gym with a few years off over the past few years due to 3 needed surgeries on my right arm due to different injuries.

I have been back in the gym relatively consistently for the past year. I hired a personal trainer and a coach to help me progress. Recently I fired that coach/ personal trainer due to the fact that after becoming more curious, watching more educational videos and reading threads from this site and reading research papers. Also my training sessions turned into me being his therapist for his out of control girlfriend because I have alot of mental health knowledge due to my own experiences, research and knowledge. I was also making my own training programs, he did not listen to how I know my body responds best to training, I created my own diet and cycles. Essentially zero help with workouts twice a week in a less than adiquite basement gym with bad guidance, or no guidance.

With this being said I have decided to join this community because it seems very knowlegable, supportive and seems to provide constructive ideas from others who are actually in the condition I would like to get to.

My goal is to get ready for a bodybuilding show but first do a good body recomp, get down from what my scale indicates as 27% bf at 186.2 lbs and I am 5' 5", or 5'6" on a good day. I would like to get down to about 12-14% bf while maintaining as much muscle as possible. I will post my diet, cycle, and current images below. Please note my right bicep looks different than my left as I tore the bicep off from the top and had to have it reconnected. I know this is not ideal for a show, but the goal is a show no matter where I place.

I work as a Product Engineer in the automotive industry, with most my day being done at a desk. I try to get up and walk around the injection facility as much as possible to move and get more steps in. I do not drink however, my current vice is ciggarettes and I am trying to quite to up my heart health, cardio vascular ability and overall ability to progress as far as possible in the gym.

I had blood work done 6 months ago before starting a more TRT cycle as I had very low testosterone and the doctor was going to put me on TRT but he wanted me to retest first thing in the morning, however I already took a shot over the weekend when he called on Monday.

That being said I have been using product from RoidRX and feel it is extremely underdoes and bad gear. I recently went to do more of a blast at 500mg over the week injecting approximately .3 CC daily with 3IU HGH. I had my diet in check which I will post below, and was training 5 days a week with cardio each day of training. The results were less than noticable, leaving me to beleive the gear was bad as well as the factor that it came as a darker batch with time assuming they switch the carrier oil but not the labeling. With this new batch I was getting extreme PIP for a week at a time over each injection site and keep in mind im injecting daily using the same site only once every week, so I would rotate between 7 sites. This left me with inflammed muscle tissue that was noticible, significant pain and uncomfortability.

I went on this forum as I have been looking at things for a while now, and noticed a new approved site Biogenix (If I spelt that right). I have placed an order for 2 vials of Test E 250 to try out and wanted to post about the results and journey with this new source. I will be getting my test tested tomorrow morning first thing before going into work and seeing where my values are as I mentioned I beleive the previous source was extremely underdosed for both the Test E 250 and HGH. I have also switched my HGH source for this round from a trusted local bodybuilding competitor. I will be changing that going forward to another approved source I found on this website when I run out, currently 80 IUs left.

I am hoping to join to help keep accountable for my progress and training, get educated tips and advice, and finally see the progress That I should have been seeing with proper gear, diet, sleep and training.

Current Program
Training Schedule

Monday – Chest – 45 min

Flat Bench (Pyramid – (Reps) 15, 10-12, 6-8, 2-4) (Alternate start with incline every other Week)

Fly’s (Alternate angle as starting press) (3 sets of (Reps) 10-12)

Pull Overs (3 sets of (Reps) 10-12)

Dips Inclined body to hit chest (2 Sets Reps till Failure)

Tuesday – Back – 45 min

Deadlifts (Pyramid – (Reps) 15, 10-12, 2 sets of 8 Reps)

Lat Pull-Down (3 sets of (Reps) 10-12)

Mid Row Variation Bar or Machine (3 sets of (Reps) 10-12)

Straight Arm Pull Down (3 sets of (Reps) 10-12)

Thursday – Shoulders – 45 min

Shoulder Press Variation (Pyramid – (Reps) 15, 10-12, 6-8, 4-6)

Lateral Raise (3 sets of (Reps) 10-12)

Front Raise (3 sets of (Reps) 10-12)

Rear Dealt Exercise (3 sets of (Reps) 10-12)

Traps (3 sets of (Reps) 10-12)

Friday – Legs – 45 min

Squats (Pyramid Up to 2 Sets of 8)

Hamstring Curls (3 sets of (Reps) 10-12)

Leg Extensions (3 sets of (Reps) 10-12)

Calf Raises (3 sets of (Reps) 10-12)

Weekend Day – Cardio and Arms – 1hr

15 Minutes Cardio

Tricep Rope Extensions (3 sets of (Reps) 10-12)

Tricep Reverse Grip Extensions (3 sets of (Reps) 10-12)

Tricep Kickbacks (3 sets of (Reps) 10-12)

Bicep Curl (3 sets of (Reps) 10-12)

Hammer or Alt Curls (3 sets of (Reps) 10-12)

Knee Preacher (With assist) Curls (3 sets of (Reps) 10-12)

Gym Notes

On Training Days during the week do 1-mile fasted cardio before work (Please suggest if this should be more walking body building style or jogging)


Meal Plan

Breakfast – 8am

• 3 Large Eggs (Hard Boiled) 18g Protein
• Protein Granola Bar 20g Protein

Lunch – 12pm

• 1 Chicken Breasts 40g Protein
• 1 Cup protein pasta (17g Protein)

Snack – 6pm

2 x Protein Shake + 5g Creatine is 50g Protein

Dinner – 9pm

• Minimum 40g Protein
• High Carb

Total of 180g of protein

Total of 50g Fat

Total of 150g of Carbs

This will be 1800 calories

3L of fluid

1L between Coke Zero and Sugar free Monster

0.5L during workout for protein shake

1.2L Water throughout the day (2 of my water bottle)

Cycle + Supplements

• 500 Test E a week (Inject 0.3ml Each Day of Test E 250)
• 3IU HGH Injection each day (0.3ml per day)
• Multi Vitamin ED (Taken every morning)
• 5Grams of BCAA with Protein Shake (If 2 Scoops I get 10grams)
• 5Grams of Creatine with Protein Shake
• AI as needed
• I am switching to a lab tested source of testosterone, I expect to see more gains, and less amount of pain and reaction, I have also switch to a known source for HGH and should see more growth over the next 16 weeks
• I will be getting my testosterone tested Monday April 27th, and need to plan to get my blood work done in 12 weeks full panel

New Testosterone

• I expect to see fat lose with muscle retention with new cardio *Goal of 7,500 – 10,000 steps per day

How to be my own Trainer

• Track Meals
• Tweak diet, including information on carb cycling, regaining insulin sensitivity, if diet changes are made, they adhere to my budget for groceries, not just generic suggestions
• Weekly weigh-in checks that are monitored
• Weekly picture monitoring, given set of poses
• Research how to pose properly
• Tweak cycle every 3 months with blood work
• Learn how to read blood work
• Keep consistent
• Post goals and go all out to achieve them!
• Track everyday on whiteboard

Any advice is welcome, but please do not burn me to hard as this is my first post. Pictures of current physique below. Please feel free to give your thoughts and let me know where you think I am sitting and what should be adjusted. Any more information needed please reach out and I will do my best to promptly reply. I have posted recent pictures of myself below.

I should mention that due to mental health issues I am on medication that may make weight loss a little more difficult but I can post more about that if there is interest.

Currently On:
Adderall
Divalproic Acid
Latuda
Zopiclone
Clonazipam
Pantaprozol


Thanks in advance!
Airborne1097

welcome to the EVO family @Airborne1097 looking big and strong, total power here you're from USA or Canada? because I see the US flag there. Some say Canada is our 51st state (bring on the burn lol )

Good basic training and diet layout but as you go please update us with details.

Currently On:
Adderall
Divalproic Acid
Latuda
Zopiclone
Clonazipam
Pantaprozol

check out @HarleyGuy log for meds Pyramid down he's doing it slowly
https://www.evolutionary.org/forums...o-50-years-old-and-transformation-log.108526/

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[HarleyGuy]

Hello to the community,

I am new here and not sure how to post in the correct forum. However, if you can redirect me it would be much appreciated. Please forgive my ignorance.

Introduction
I have been into fitness since I was 15 and am now 33 yo. When I was younger I untill 20 yo I focused on cardio running 15km a day and doing different body weight exercises to prepare for the army and to my Candian Basic Parachuting course in the Infantry. Since 20 yo I have been off and on in the gym with a few years off over the past few years due to 3 needed surgeries on my right arm due to different injuries.

I have been back in the gym relatively consistently for the past year. I hired a personal trainer and a coach to help me progress. Recently I fired that coach/ personal trainer due to the fact that after becoming more curious, watching more educational videos and reading threads from this site and reading research papers. Also my training sessions turned into me being his therapist for his out of control girlfriend because I have alot of mental health knowledge due to my own experiences, research and knowledge. I was also making my own training programs, he did not listen to how I know my body responds best to training, I created my own diet and cycles. Essentially zero help with workouts twice a week in a less than adiquite basement gym with bad guidance, or no guidance.

With this being said I have decided to join this community because it seems very knowlegable, supportive and seems to provide constructive ideas from others who are actually in the condition I would like to get to.

My goal is to get ready for a bodybuilding show but first do a good body recomp, get down from what my scale indicates as 27% bf at 186.2 lbs and I am 5' 5", or 5'6" on a good day. I would like to get down to about 12-14% bf while maintaining as much muscle as possible. I will post my diet, cycle, and current images below. Please note my right bicep looks different than my left as I tore the bicep off from the top and had to have it reconnected. I know this is not ideal for a show, but the goal is a show no matter where I place.

I work as a Product Engineer in the automotive industry, with most my day being done at a desk. I try to get up and walk around the injection facility as much as possible to move and get more steps in. I do not drink however, my current vice is ciggarettes and I am trying to quite to up my heart health, cardio vascular ability and overall ability to progress as far as possible in the gym.

I had blood work done 6 months ago before starting a more TRT cycle as I had very low testosterone and the doctor was going to put me on TRT but he wanted me to retest first thing in the morning, however I already took a shot over the weekend when he called on Monday.

That being said I have been using product from RoidRX and feel it is extremely underdoes and bad gear. I recently went to do more of a blast at 500mg over the week injecting approximately .3 CC daily with 3IU HGH. I had my diet in check which I will post below, and was training 5 days a week with cardio each day of training. The results were less than noticable, leaving me to beleive the gear was bad as well as the factor that it came as a darker batch with time assuming they switch the carrier oil but not the labeling. With this new batch I was getting extreme PIP for a week at a time over each injection site and keep in mind im injecting daily using the same site only once every week, so I would rotate between 7 sites. This left me with inflammed muscle tissue that was noticible, significant pain and uncomfortability.

I went on this forum as I have been looking at things for a while now, and noticed a new approved site Biogenix (If I spelt that right). I have placed an order for 2 vials of Test E 250 to try out and wanted to post about the results and journey with this new source. I will be getting my test tested tomorrow morning first thing before going into work and seeing where my values are as I mentioned I beleive the previous source was extremely underdosed for both the Test E 250 and HGH. I have also switched my HGH source for this round from a trusted local bodybuilding competitor. I will be changing that going forward to another approved source I found on this website when I run out, currently 80 IUs left.

I am hoping to join to help keep accountable for my progress and training, get educated tips and advice, and finally see the progress That I should have been seeing with proper gear, diet, sleep and training.

Current Program
Training Schedule

Monday – Chest – 45 min

Flat Bench (Pyramid – (Reps) 15, 10-12, 6-8, 2-4) (Alternate start with incline every other Week)

Fly’s (Alternate angle as starting press) (3 sets of (Reps) 10-12)

Pull Overs (3 sets of (Reps) 10-12)

Dips Inclined body to hit chest (2 Sets Reps till Failure)

Tuesday – Back – 45 min

Deadlifts (Pyramid – (Reps) 15, 10-12, 2 sets of 8 Reps)

Lat Pull-Down (3 sets of (Reps) 10-12)

Mid Row Variation Bar or Machine (3 sets of (Reps) 10-12)

Straight Arm Pull Down (3 sets of (Reps) 10-12)

Thursday – Shoulders – 45 min

Shoulder Press Variation (Pyramid – (Reps) 15, 10-12, 6-8, 4-6)

Lateral Raise (3 sets of (Reps) 10-12)

Front Raise (3 sets of (Reps) 10-12)

Rear Dealt Exercise (3 sets of (Reps) 10-12)

Traps (3 sets of (Reps) 10-12)

Friday – Legs – 45 min

Squats (Pyramid Up to 2 Sets of 8)

Hamstring Curls (3 sets of (Reps) 10-12)

Leg Extensions (3 sets of (Reps) 10-12)

Calf Raises (3 sets of (Reps) 10-12)

Weekend Day – Cardio and Arms – 1hr

15 Minutes Cardio

Tricep Rope Extensions (3 sets of (Reps) 10-12)

Tricep Reverse Grip Extensions (3 sets of (Reps) 10-12)

Tricep Kickbacks (3 sets of (Reps) 10-12)

Bicep Curl (3 sets of (Reps) 10-12)

Hammer or Alt Curls (3 sets of (Reps) 10-12)

Knee Preacher (With assist) Curls (3 sets of (Reps) 10-12)

Gym Notes

On Training Days during the week do 1-mile fasted cardio before work (Please suggest if this should be more walking body building style or jogging)


Meal Plan

Breakfast – 8am

• 3 Large Eggs (Hard Boiled) 18g Protein
• Protein Granola Bar 20g Protein

Lunch – 12pm

• 1 Chicken Breasts 40g Protein
• 1 Cup protein pasta (17g Protein)

Snack – 6pm

2 x Protein Shake + 5g Creatine is 50g Protein

Dinner – 9pm

• Minimum 40g Protein
• High Carb

Total of 180g of protein

Total of 50g Fat

Total of 150g of Carbs

This will be 1800 calories

3L of fluid

1L between Coke Zero and Sugar free Monster

0.5L during workout for protein shake

1.2L Water throughout the day (2 of my water bottle)

Cycle + Supplements

• 500 Test E a week (Inject 0.3ml Each Day of Test E 250)
• 3IU HGH Injection each day (0.3ml per day)
• Multi Vitamin ED (Taken every morning)
• 5Grams of BCAA with Protein Shake (If 2 Scoops I get 10grams)
• 5Grams of Creatine with Protein Shake
• AI as needed
• I am switching to a lab tested source of testosterone, I expect to see more gains, and less amount of pain and reaction, I have also switch to a known source for HGH and should see more growth over the next 16 weeks
• I will be getting my testosterone tested Monday April 27th, and need to plan to get my blood work done in 12 weeks full panel

New Testosterone

• I expect to see fat lose with muscle retention with new cardio *Goal of 7,500 – 10,000 steps per day

How to be my own Trainer

• Track Meals
• Tweak diet, including information on carb cycling, regaining insulin sensitivity, if diet changes are made, they adhere to my budget for groceries, not just generic suggestions
• Weekly weigh-in checks that are monitored
• Weekly picture monitoring, given set of poses
• Research how to pose properly
• Tweak cycle every 3 months with blood work
• Learn how to read blood work
• Keep consistent
• Post goals and go all out to achieve them!
• Track everyday on whiteboard

Any advice is welcome, but please do not burn me to hard as this is my first post. Pictures of current physique below. Please feel free to give your thoughts and let me know where you think I am sitting and what should be adjusted. Any more information needed please reach out and I will do my best to promptly reply. I have posted recent pictures of myself below.

I should mention that due to mental health issues I am on medication that may make weight loss a little more difficult but I can post more about that if there is interest.

Currently On:
Adderall
Divalproic Acid
Latuda
Zopiclone
Clonazipam
Pantaprozol


Thanks in advance!
Airborne1097

Welcome to EVO brother and thank you for your service!

Of course we won't burn you too hard bro I'm super pumped you're here. I love all the detail you've posted and can you've been working hard to build that base physique we see in your pics.

Your diet looks really clean and I think you'd benefit from getting protein up above 200g. I think it's great you wanna learn how to pose as well, that's something I need to work on big time LOL

Currently On:
Adderall
Divalproic Acid
Latuda
Zopiclone
Clonazipam
Pantaprozol

@Airborne1097 I would love to be a part of your mental health journey and give you any feedback on your medication you're open to brother. I too have mental health issues and was diagnosed with Operator Syndrome and severe c-PTSD, and medically retired from service.

If you're comfortable sharing your dosages it will be give me a better idea where you're at and how I can relate to you too.
You'll find my Rx medications in my log here with a recent update yesterday (I was on some of the same as you), you can check them all out here, with dosages https://www.evolutionary.org/forums...transformation-log.108526/page-8#post-2052962

You can also DM me if there's anything you'd like to share privately I'm always here for that too.

Again I'm really happy to have you aboard brother!

Some say Canada is our 51st state (bring on the burn lol )

OOOooo you had to! LOL. I actually don't object haha.

 

[Airborne1097]

Welcome! Pretty thorough bro! When are you administering the growth?

I would push more fasted cardio, add 5 minutes a day and get to 45 min every day. Get to where you can bang out 3 miles in 45 minutes, aim for that pace

Drink more water! Get rid of monster and coke zero and target 4L a day of water

How long have you been eating in a deficit?
I would add another 30-40g protein and target 200g carbs a day and see how you feel there for a bit

Switch one of those shakes a day for another small meal chicken breast and rice

I'm sure others will chime in as well.

Ohh by the way welcome to evo!
Judgment free. You have a wide back, solid base.

Hey!

Thanks for my first response, I'm going to try and be as interactive as possible, but will most likely be during my lunch break and before bed! The monster helps wake me up, but I'm going to try to switch it for a caffeine pill and drink water on my commute to work. The coke zero i can switch with water.

I'm just starting the fasted cardio, but will slowly push it, as long as I can get adequate sleep. I've always had sleep issues. I wake up 8 or more times a night. My fiance has suggested a sleep study for multiple reasons, which I'm going to push my doctor for.

I administrator all 3IUs of growth around 8pm, and try to be in bed for 9:30pm. Takes a while to fall asleep though!

What about adding 2 yogurt protein bars one between breakfast and one before the shake, would push there protein up and carbs slightly?

Thanks for the compliment on my back and base!

Thanks!

 

[Airborne1097]

One other question. Veteran? Is that where a lot of the medications come from? There is a bunch of vets and operators making a life change like myself on this fourm. You will be in good hands! Stick to the grind!

Also, not a veteran of war. Had to leave the service because mental health was going down hill, and I had to focus on engineering. Medication is for my current diagnosis I'll share more below!

 

[Airborne1097]

welcome to the EVO family @Airborne1097 looking big and strong, total power here you're from USA or Canada? because I see the US flag there. Some say Canada is our 51st state (bring on the burn lol )

Good basic training and diet layout but as you go please update us with details.


check out @HarleyGuy log for meds Pyramid down he's doing it slowly
https://www.evolutionary.org/forums...o-50-years-old-and-transformation-log.108526/

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

Thanks for the welcome and compliments!

Currently only supplements are what listed, but I am looking for help!

I'll share and update as I go, just waiting on my test shipment, and will post pictures!

 

[Airborne1097]

welcome to the EVO family @Airborne1097 looking big and strong, total power here you're from USA or Canada? because I see the US flag there. Some say Canada is our 51st state (bring on the burn lol )

Good basic training and diet layout but as you go please update us with details.


check out @HarleyGuy log for meds Pyramid down he's doing it slowly
https://www.evolutionary.org/forums...o-50-years-old-and-transformation-log.108526/

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

Also, I'm Canadian, my old trainer was American hence the flag lol

 

[Airborne1097]

Welcome to EVO brother and thank you for your service!

Of course we won't burn you too hard bro I'm super pumped you're here. I love all the detail you've posted and can you've been working hard to build that base physique we see in your pics.

Your diet looks really clean and I think you'd benefit from getting protein up above 200g. I think it's great you wanna learn how to pose as well, that's something I need to work on big time LOL


@Airborne1097 I would love to be a part of your mental health journey and give you any feedback on your medication you're open to brother. I too have mental health issues and was diagnosed with Operator Syndrome and severe c-PTSD, and medically retired from service.

If you're comfortable sharing your dosages it will be give me a better idea where you're at and how I can relate to you too.
You'll find my Rx medications in my log here with a recent update yesterday (I was on some of the same as you), you can check them all out here, with dosages https://www.evolutionary.org/forums...transformation-log.108526/page-8#post-2052962

You can also DM me if there's anything you'd like to share privately I'm always here for that too.

Again I'm really happy to have you aboard brother!


OOOooo you had to! LOL. I actually don't object haha.

I'll post a bit about my mental health journey tonight! Been a long go but I'll keep it as relevant as possible!

 

[Warthog61]

Hey!

Thanks for my first response, I'm going to try and be as interactive as possible, but will most likely be during my lunch break and before bed! The monster helps wake me up, but I'm going to try to switch it for a caffeine pill and drink water on my commute to work. The coke zero i can switch with water.

I'm just starting the fasted cardio, but will slowly push it, as long as I can get adequate sleep. I've always had sleep issues. I wake up 8 or more times a night. My fiance has suggested a sleep study for multiple reasons, which I'm going to push my doctor for.

I administrator all 3IUs of growth around 8pm, and try to be in bed for 9:30pm. Takes a while to fall asleep though!

What about adding 2 yogurt protein bars one between breakfast and one before the shake, would push there protein up and carbs slightly?

Thanks for the compliment on my back and base!

Thanks!

I wake up alot at night too. I used to be on all kinds of anti-anxiety and depression meds. Been off for 7 months now. A sleep study wouldnt hurt, I use my wifes cpap machine from time to time

Sleep is very important, have you tried any supplements? Ashwagandha, magnesium, Glycine?

More water is a must aim for a gallon a day to start.

I think some more chicken would be better than a store bought protein bar, unless you make your own bars

We are all about supporting man Evo is a family that you don't have to go to the awkward summer bbq's

 

[Warthog61]

Also, I'm Canadian, my old trainer was American hence the flag lol

See some Canadians get it @HarleyGuy

 

[LevButlerov]

Also, I'm Canadian, my old trainer was American hence the flag lol

welcome Canadian EVO brother @Airborne1097

@HarleyGuy @BeMe @haldencapital @Shakey @wye @BritishCanadian @frackz @Farmboy

 

[LevButlerov]

Thanks for the welcome and compliments!

Currently only supplements are what listed, but I am looking for help!

I'll share and update as I go, just waiting on my test shipment, and will post pictures!

lets start adding digestive aids probiotics digestive enzymes and psyllium husk
did you try higher creatine dose? 30s

 

[Airborne1097]

You're in the right place brother, the biogenix test e is solid, smoother than pharma, cant go wrong with it.

Maybe up the water intake a bit

Hey!

Thanks for the feedback. I am going to take yours and other suggestions and try to hit 4L without peeing all day lol

I'll post pictures and my input on Biogenix when I get the order!

Thanks again!

 

[Airborne1097]

lets start adding digestive aids probiotics digestive enzymes and psyllium husk
did you try higher creatine dose? 30s

I'll pick those up this weekend!

Never tried anything more than 5000mg/day. I have heard good things though about congitive effects when you do 15 -20 though, how true is this, and what other effect would be beneficial by upping my dose?

Thanks!

 

[Airborne1097]

I wake up alot at night too. I used to be on all kinds of anti-anxiety and depression meds. Been off for 7 months now. A sleep study wouldnt hurt, I use my wifes cpap machine from time to time

Sleep is very important, have you tried any supplements? Ashwagandha, magnesium, Glycine?

More water is a must aim for a gallon a day to start.

I think some more chicken would be better than a store bought protein bar, unless you make your own bars

We are all about supporting man Evo is a family that you don't have to go to the awkward summer bbq's

I havent tried many sleeping aids other than prescription medication.

I should mention there is one medication I left out and that is Gabapentine. This is for extreme restless legs. Without it I usually need to shower in as hot of water as I can handle on my legs up to 3 times a nightt in order to calm them and fall asleep.

I will aim for 4L of water a day! I currently have the great value yogurt protein bars so maybe I'll try that this week and add more chicken to my grocery list next week. Although I am trying my best to be frugal with groceries, they are getting very expensive in Canada and me and my fiance have to save for the wedding with me doing 80% of the saving lol

And Thanks! I hoping to feel better and better with this journey at the summer BBQs and pool parties!

 

[Airborne1097]

Just a little bit about my mental health for those of you questioning medication, and its necesity. When I was in my young 20s I started going through some very strange stuff and confusing behaviors. I immediately saught after help due to the fact that I knew something was off. I was recommended for therapy and told they couldn't help me enough after one visit, and went to the Universities top phyciatrists and dealt with him for about 5 months until being refered to a special hospital program that had very few spots. However after the first assesment including audio, visual and written assesments I was brought into the program. I have ever since worked with social workers weekly, and had regular phyciatrist appointments. I have been very solid for about 3 years and recently my social worker closed my file, however I remain in doctors help. It took several years but was diagnosed with Scitzoaffective disorder which is a combination of scitzophrenia and bipolar in my case.

I keep this relatively to myself as most people hear that, make jokes or act differently around you. I most definetly do not bring this up at work as I have heard of companies letting people go without cause once this is discovered. I also have ADHD, anxiety that has significantly gotten better over the years of work and restless legs syndrome. I hope I can trust people to not approach this negatively on the forum.

But one thing I have read a some research on is how people with scitzo disorders in some of the forms of HGH release and produce less. If anyone has further knowledge on this please share!

It is not recommended that I titrate my medication down as I am the most sucessful and highest functioning pateint with this disorder that my phyciatrist currently has or has seen in a long time, her words not mine. I am constantly trying to better myself and acheive my goals, so I am open to advice. But alot of this sucess of mine comes from more than a decade of work and never giving up on myself or simply taking the easiest route. Alot of trial and error, stays in the hospital, and strange or scary situations.

Anyways, there you have it,

Thanks!

 

[LevButlerov]

I'll pick those up this weekend!

Never tried anything more than 5000mg/day. I have heard good things though about congitive effects when you do 15 -20 though, how true is this, and what other effect would be beneficial by upping my dose?

Thanks!

yup you'll get cognitive benefits from it at higher doses

 

[LevButlerov]

Just a little bit about my mental health for those of you questioning medication, and its necesity. When I was in my young 20s I started going through some very strange stuff and confusing behaviors. I immediately saught after help due to the fact that I knew something was off. I was recommended for therapy and told they couldn't help me enough after one visit, and went to the Universities top phyciatrists and dealt with him for about 5 months until being refered to a special hospital program that had very few spots. However after the first assesment including audio, visual and written assesments I was brought into the program. I have ever since worked with social workers weekly, and had regular phyciatrist appointments. I have been very solid for about 3 years and recently my social worker closed my file, however I remain in doctors help. It took several years but was diagnosed with Scitzoaffective disorder which is a combination of scitzophrenia and bipolar in my case.

I keep this relatively to myself as most people hear that, make jokes or act differently around you. I most definetly do not bring this up at work as I have heard of companies letting people go without cause once this is discovered. I also have ADHD, anxiety that has significantly gotten better over the years of work and restless legs syndrome. I hope I can trust people to not approach this negatively on the forum.

But one thing I have read a some research on is how people with scitzo disorders in some of the forms of HGH release and produce less. If anyone has further knowledge on this please share!

It is not recommended that I titrate my medication down as I am the most sucessful and highest functioning pateint with this disorder that my phyciatrist currently has or has seen in a long time, her words not mine. I am constantly trying to better myself and acheive my goals, so I am open to advice. But alot of this sucess of mine comes from more than a decade of work and never giving up on myself or simply taking the easiest route. Alot of trial and error, stays in the hospital, and strange or scary situations.

Anyways, there you have it,

Thanks!

I think as long as you feel ok on the meds you can stay on and you have a doctor monitoring it

 

[Airborne1097]

Hey sorry everyone for the lull, I get really busy during the week! I have my blood work and my Biogenix order now; Posted below:

A couple of things:

1) I have been drinking a gallon a day, however this includes a suger free monster. Having a hard time shaking that morning routine. I have noticed I need to pee every 20 minutes in the afternoon, not sure if there is anything I can do about that to help?
2) I have walked my mile in the morning for the past 3 days, I am actually really enjoying it, usually I am out of bed and in the car in 10 minutes and tired on the way to work. This has helped wake me up for my commute.
3) In my blood work it shows my Cholesterol is not the best, I am not sure what suppliments would help? I did just come off some anavar I had. However that was not a concern of my doctors. My redblood cell count and higher range testoterone was his only concerns. Those I actually expected while running a cycle. His suggestion was to stop everything cold turkey and retest in about a month. I said no I will not be doing so, had a productive chat with the nurse practitioner and will be getting new blood work in about a month or two.
4) I have been hitting my intake goals and am going to start using my fitness pal again
5) Please let me know your thoughts on my blood work, how to take corrective action and any other suggestions you may have.

I have also had good workouts this week so far keeping to my routines as posted.

I think I should add 10 minutes of cardio at the end of my workout as I am not quiet hitting my step goals. As mentioned before my job is mostly done in a desk.

Please let me know your thoughts! I am not great with reading blood work.

Thanks!

 

[LevButlerov]

Hey sorry everyone for the lull, I get really busy during the week! I have my blood work and my Biogenix order now; Posted below:

A couple of things:

1) I have been drinking a gallon a day, however this includes a suger free monster. Having a hard time shaking that morning routine. I have noticed I need to pee every 20 minutes in the afternoon, not sure if there is anything I can do about that to help?
2) I have walked my mile in the morning for the past 3 days, I am actually really enjoying it, usually I am out of bed and in the car in 10 minutes and tired on the way to work. This has helped wake me up for my commute.
3) In my blood work it shows my Cholesterol is not the best, I am not sure what suppliments would help? I did just come off some anavar I had. However that was not a concern of my doctors. My redblood cell count and higher range testoterone was his only concerns. Those I actually expected while running a cycle. His suggestion was to stop everything cold turkey and retest in about a month. I said no I will not be doing so, had a productive chat with the nurse practitioner and will be getting new blood work in about a month or two.
4) I have been hitting my intake goals and am going to start using my fitness pal again
5) Please let me know your thoughts on my blood work, how to take corrective action and any other suggestions you may have.

View attachment 223115
View attachment 223116

I have also had good workouts this week so far keeping to my routines as posted.

I think I should add 10 minutes of cardio at the end of my workout as I am not quiet hitting my step goals. As mentioned before my job is mostly done in a desk.

Please let me know your thoughts! I am not great with reading blood work.

Thanks!

seems your e2 is low <40 not sure if its 5 or 39 you should get lcms on it @Airborne1097 we need to start getting you to update more
and you got your Biogenix order? @biogenix right, post up some TD pics

 

[BritishCanadian]

Hey sorry everyone for the lull, I get really busy during the week! I have my blood work and my Biogenix order now; Posted below:

A couple of things:

1) I have been drinking a gallon a day, however this includes a suger free monster. Having a hard time shaking that morning routine. I have noticed I need to pee every 20 minutes in the afternoon, not sure if there is anything I can do about that to help?
2) I have walked my mile in the morning for the past 3 days, I am actually really enjoying it, usually I am out of bed and in the car in 10 minutes and tired on the way to work. This has helped wake me up for my commute.
3) In my blood work it shows my Cholesterol is not the best, I am not sure what suppliments would help? I did just come off some anavar I had. However that was not a concern of my doctors. My redblood cell count and higher range testoterone was his only concerns. Those I actually expected while running a cycle. His suggestion was to stop everything cold turkey and retest in about a month. I said no I will not be doing so, had a productive chat with the nurse practitioner and will be getting new blood work in about a month or two.
4) I have been hitting my intake goals and am going to start using my fitness pal again
5) Please let me know your thoughts on my blood work, how to take corrective action and any other suggestions you may have.

View attachment 223115
View attachment 223116

I have also had good workouts this week so far keeping to my routines as posted.

I think I should add 10 minutes of cardio at the end of my workout as I am not quiet hitting my step goals. As mentioned before my job is mostly done in a desk.

Please let me know your thoughts! I am not great with reading blood work.

Thanks!

Always good to get the 10/15 mimins cardio in at the end of training session...you'll feel great and i tgink it helps with recovery

 

[stevesmi]

Hey sorry everyone for the lull, I get really busy during the week! I have my blood work and my Biogenix order now; Posted below:

A couple of things:

1) I have been drinking a gallon a day, however this includes a suger free monster. Having a hard time shaking that morning routine. I have noticed I need to pee every 20 minutes in the afternoon, not sure if there is anything I can do about that to help?
2) I have walked my mile in the morning for the past 3 days, I am actually really enjoying it, usually I am out of bed and in the car in 10 minutes and tired on the way to work. This has helped wake me up for my commute.
3) In my blood work it shows my Cholesterol is not the best, I am not sure what suppliments would help? I did just come off some anavar I had. However that was not a concern of my doctors. My redblood cell count and higher range testoterone was his only concerns. Those I actually expected while running a cycle. His suggestion was to stop everything cold turkey and retest in about a month. I said no I will not be doing so, had a productive chat with the nurse practitioner and will be getting new blood work in about a month or two.
4) I have been hitting my intake goals and am going to start using my fitness pal again
5) Please let me know your thoughts on my blood work, how to take corrective action and any other suggestions you may have.

View attachment 223115
View attachment 223116

I have also had good workouts this week so far keeping to my routines as posted.

I think I should add 10 minutes of cardio at the end of my workout as I am not quiet hitting my step goals. As mentioned before my job is mostly done in a desk.

Please let me know your thoughts! I am not great with reading blood work.

Thanks!

@Airborne1097 my advice with the peeing is to take a huge cup with you into your car. You can pee into the cup so you don't have to keep looking for a bathroom.

 

[Mobster]

I have been drinking a gallon a day, however this includes a suger free monster. Having a hard time shaking that morning routine. I have noticed I need to pee every 20 minutes in the afternoon, not sure if there is anything I can do about that to help

No Monster for a start. Caffeine is a diuretic

 

[2Thick]

Hey sorry everyone for the lull, I get really busy during the week! I have my blood work and my Biogenix order now; Posted below:

A couple of things:

1) I have been drinking a gallon a day, however this includes a suger free monster. Having a hard time shaking that morning routine. I have noticed I need to pee every 20 minutes in the afternoon, not sure if there is anything I can do about that to help?
2) I have walked my mile in the morning for the past 3 days, I am actually really enjoying it, usually I am out of bed and in the car in 10 minutes and tired on the way to work. This has helped wake me up for my commute.
3) In my blood work it shows my Cholesterol is not the best, I am not sure what suppliments would help? I did just come off some anavar I had. However that was not a concern of my doctors. My redblood cell count and higher range testoterone was his only concerns. Those I actually expected while running a cycle. His suggestion was to stop everything cold turkey and retest in about a month. I said no I will not be doing so, had a productive chat with the nurse practitioner and will be getting new blood work in about a month or two.
4) I have been hitting my intake goals and am going to start using my fitness pal again
5) Please let me know your thoughts on my blood work, how to take corrective action and any other suggestions you may have.

View attachment 223115
View attachment 223116

I have also had good workouts this week so far keeping to my routines as posted.

I think I should add 10 minutes of cardio at the end of my workout as I am not quiet hitting my step goals. As mentioned before my job is mostly done in a desk.

Please let me know your thoughts! I am not great with reading blood work.

Thanks!

Really good job laying out this blood work. Now you have a reference point you can take a look at going forward. Just keep an eye on the cholesterol levels. You don't want to strain it for too long a time. @Airborne1097

 

[Ulter]

Hey sorry everyone for the lull, I get really busy during the week! I have my blood work and my Biogenix order now; Posted below:

A couple of things:

1) I have been drinking a gallon a day, however this includes a suger free monster. Having a hard time shaking that morning routine. I have noticed I need to pee every 20 minutes in the afternoon, not sure if there is anything I can do about that to help?
2) I have walked my mile in the morning for the past 3 days, I am actually really enjoying it, usually I am out of bed and in the car in 10 minutes and tired on the way to work. This has helped wake me up for my commute.
3) In my blood work it shows my Cholesterol is not the best, I am not sure what suppliments would help? I did just come off some anavar I had. However that was not a concern of my doctors. My redblood cell count and higher range testoterone was his only concerns. Those I actually expected while running a cycle. His suggestion was to stop everything cold turkey and retest in about a month. I said no I will not be doing so, had a productive chat with the nurse practitioner and will be getting new blood work in about a month or two.
4) I have been hitting my intake goals and am going to start using my fitness pal again
5) Please let me know your thoughts on my blood work, how to take corrective action and any other suggestions you may have.

View attachment 223115
View attachment 223116

I have also had good workouts this week so far keeping to my routines as posted.

I think I should add 10 minutes of cardio at the end of my workout as I am not quiet hitting my step goals. As mentioned before my job is mostly done in a desk.

Please let me know your thoughts! I am not great with reading blood work.

Thanks!

I think that you should definitely add in some cardio for sure @Airborne1097 if you don't have much time and only 10 minutes through high intensity, it pays off in a short amount of time.

 

[ROIDDERS]

Hey sorry everyone for the lull, I get really busy during the week! I have my blood work and my Biogenix order now; Posted below:

A couple of things:

1) I have been drinking a gallon a day, however this includes a suger free monster. Having a hard time shaking that morning routine. I have noticed I need to pee every 20 minutes in the afternoon, not sure if there is anything I can do about that to help?
2) I have walked my mile in the morning for the past 3 days, I am actually really enjoying it, usually I am out of bed and in the car in 10 minutes and tired on the way to work. This has helped wake me up for my commute.
3) In my blood work it shows my Cholesterol is not the best, I am not sure what suppliments would help? I did just come off some anavar I had. However that was not a concern of my doctors. My redblood cell count and higher range testoterone was his only concerns. Those I actually expected while running a cycle. His suggestion was to stop everything cold turkey and retest in about a month. I said no I will not be doing so, had a productive chat with the nurse practitioner and will be getting new blood work in about a month or two.
4) I have been hitting my intake goals and am going to start using my fitness pal again
5) Please let me know your thoughts on my blood work, how to take corrective action and any other suggestions you may have.

View attachment 223115
View attachment 223116

I have also had good workouts this week so far keeping to my routines as posted.

I think I should add 10 minutes of cardio at the end of my workout as I am not quiet hitting my step goals. As mentioned before my job is mostly done in a desk.

Please let me know your thoughts! I am not great with reading blood work.

Thanks!

@Airborne1097 the best way to correct your cholesterol levels would be to come off hormones for a period of time and also make sure you're running your support supplements. So it's something to think about at some point.

 

[ceo]

Hey sorry everyone for the lull, I get really busy during the week! I have my blood work and my Biogenix order now; Posted below:

A couple of things:

1) I have been drinking a gallon a day, however this includes a suger free monster. Having a hard time shaking that morning routine. I have noticed I need to pee every 20 minutes in the afternoon, not sure if there is anything I can do about that to help?
2) I have walked my mile in the morning for the past 3 days, I am actually really enjoying it, usually I am out of bed and in the car in 10 minutes and tired on the way to work. This has helped wake me up for my commute.
3) In my blood work it shows my Cholesterol is not the best, I am not sure what suppliments would help? I did just come off some anavar I had. However that was not a concern of my doctors. My redblood cell count and higher range testoterone was his only concerns. Those I actually expected while running a cycle. His suggestion was to stop everything cold turkey and retest in about a month. I said no I will not be doing so, had a productive chat with the nurse practitioner and will be getting new blood work in about a month or two.
4) I have been hitting my intake goals and am going to start using my fitness pal again
5) Please let me know your thoughts on my blood work, how to take corrective action and any other suggestions you may have.

View attachment 223115
View attachment 223116

I have also had good workouts this week so far keeping to my routines as posted.

I think I should add 10 minutes of cardio at the end of my workout as I am not quiet hitting my step goals. As mentioned before my job is mostly done in a desk.

Please let me know your thoughts! I am not great with reading blood work.

Thanks!

Bros, you might want to look into doing some fasting that will help with cholesterol levels. Give your body a nice break from everything and things will come back down to earth. For supplements and n2guard, all day really does work great. @Airborne1097

 

[ballin2504]

Hey sorry everyone for the lull, I get really busy during the week! I have my blood work and my Biogenix order now; Posted below:

A couple of things:

1) I have been drinking a gallon a day, however this includes a suger free monster. Having a hard time shaking that morning routine. I have noticed I need to pee every 20 minutes in the afternoon, not sure if there is anything I can do about that to help?
2) I have walked my mile in the morning for the past 3 days, I am actually really enjoying it, usually I am out of bed and in the car in 10 minutes and tired on the way to work. This has helped wake me up for my commute.
3) In my blood work it shows my Cholesterol is not the best, I am not sure what suppliments would help? I did just come off some anavar I had. However that was not a concern of my doctors. My redblood cell count and higher range testoterone was his only concerns. Those I actually expected while running a cycle. His suggestion was to stop everything cold turkey and retest in about a month. I said no I will not be doing so, had a productive chat with the nurse practitioner and will be getting new blood work in about a month or two.
4) I have been hitting my intake goals and am going to start using my fitness pal again
5) Please let me know your thoughts on my blood work, how to take corrective action and any other suggestions you may have.

View attachment 223115
View attachment 223116

I have also had good workouts this week so far keeping to my routines as posted.

I think I should add 10 minutes of cardio at the end of my workout as I am not quiet hitting my step goals. As mentioned before my job is mostly done in a desk.

Please let me know your thoughts! I am not great with reading blood work.

Thanks!

@airborne1907 definitely need to get some cardio in. That would be very beneficial

 

[Airborne1097]

Pictures of the two Test E bottles I ordered from Biogenix. So far so good. Not getting the inflimation and extreme PIP for a week like I did with the darker carrier oil I got from Roid rx. It took 3 days for Biogenix to accept my E-transfer which they do mention upon check out. I was getting concerned. But was delivered in 24 hrs after it was accepted. I live in an apartment building and was delivered via Canada post, the only people who can usually get in, and it was secure in my mailbox. Came in express shipping padded envelope, and just in a clear blastic lock bag. Please note it looks clear in the picture, but is a slight yellow, does not have ingredients on the label, but goes in alot smoother than anything else I have had, burns less. No lumps, bumps or PIP after a day. Please note I inject .3ml test and .3ml HGH daily in a different sight every day, going back to the same site cycle after a week. Today I will have my fiance inject into my lat which is one of my more sensitive places, so I will comment on the PIP and feeling tomorrow.

So far I feel better on this test while taking the same dosage as before. More energy and focus. Definetly working well, as this may be TMI but waking up rock solid which has not happened in forever.

I will post my blood work to see if my test levels go up in 1 - 2 months.

I know I am not able to make daily posts. However I will sit down today and tomorrow after my workout and give details about how the week has gone, workouts, and more details I can think of. I am working on getting some pictures this week as an update, as I feel I am loosing fat yet maintaning weight which is the goal for my recomp. Stomach is looking less bloated and fatty. I'll post update pictures and weeks evaluation later today or tomorrow. I will include small changes I am going to make and anything else relevant to my current journey!

Thanks again everyone for the posts, advice and support!

Thanks!

 

[Airborne1097]

Monday – Chest

Flat Bench Pyramid

135lbs – 15 reps warm up

185lbs – 12 reps

225lbs – 3 reps Drop set to 135lbs for 15 reps

Incline Fly’s

3 sets @ 40 lbs for 12 reps

Pull Overs

3 sets @ 50lbs for 12 reps

Dips Inclined body to hit chest

2 sets of 10 reps

Tuesday – Back

Deadlifts – Was not available

Lat Pull-Down

3 sets @ 140lbs of 10 reps

Mid Row Barbell

3 sets @ 135lbs for 8 reps

Straight Arm Pull Down

3 sets @ 60 lbs for 12 reps

Barbell Shrugs

3 sets @ 185lbs for 10 reps

Thursday – Legs

Squats

1 set 8 reps @ 135lbs

1 set 8 reps @ 185 lbs

1 set 8 reps @ 225lbs

1 set 6 reps @ 245 lbs

Hamstring Curls

3 sets @ 110 lbs for 10 reps

Leg Extensions

3 sets @ 140 lbs for 10 reps

Calf Raises

3 sets @ 100lbs for 15 reps

Friday – Arms

Hammer curls

3 sets @ 40lbs for 10 reps

Tricep Kickbacks

3 sets @ 40lbs for 12 reps

Inclined Bicep Curl

3 sets @ 30lbs for 10 reps

Dips

3 sets for 15 reps

The gym machines were very occupied this day or I would have hit 1 more exercise each, going to include this with shoulders tomorrow



I did my mile fasted cardio, first thing when waking up Monday – Friday this week. Will be adding in more cardio next week, either with a longer cardio session in the morning or by adding some in at the end of my workout.

Diet

This week I made something different for lunches, I mixed 1lb lean ground beef, 1kg chicken breast, 1 box protein pasta and a can of mixed carrots and peas with alfredo sauce divided into 5. Other than that I kept to everything previously posted. I have also been drinking the gallon of water every day. Not sure if I should try to add in a sugar free electrolyte mix.



One thing I am looking for pointers on is keeping to my diet on the weekends. It isn’t like I go out and get junk food, I get really occupied with everything I need to do and typically do not get as many meals in as I do during a week day. Maybe it just comes down to setting alarms and being more disciplined. But I am curious how others work on this or if they have dealt with this.



I weighed in fasted today @ 186.4lbs. I will post pictures of my physique update tomorrow.



I am really strapped for money this week, but will be looking into get some digestive enzymes and Psyllium husk next weekend.



Overall, I am feeling good with the changes, I know I need to quit smoking but that is a demon I am fighting. It will help with blood pressure cholesterol and overall health and recovery. So it is something I am trying to navigate.



Any suggestions or feedback are welcome, and always appreciated!



Thanks!

 

[LevButlerov]

Pictures of the two Test E bottles I ordered from Biogenix. So far so good. Not getting the inflimation and extreme PIP for a week like I did with the darker carrier oil I got from Roid rx. It took 3 days for Biogenix to accept my E-transfer which they do mention upon check out. I was getting concerned. But was delivered in 24 hrs after it was accepted. I live in an apartment building and was delivered via Canada post, the only people who can usually get in, and it was secure in my mailbox. Came in express shipping padded envelope, and just in a clear blastic lock bag. Please note it looks clear in the picture, but is a slight yellow, does not have ingredients on the label, but goes in alot smoother than anything else I have had, burns less. No lumps, bumps or PIP after a day. Please note I inject .3ml test and .3ml HGH daily in a different sight every day, going back to the same site cycle after a week. Today I will have my fiance inject into my lat which is one of my more sensitive places, so I will comment on the PIP and feeling tomorrow.

So far I feel better on this test while taking the same dosage as before. More energy and focus. Definetly working well, as this may be TMI but waking up rock solid which has not happened in forever.

I will post my blood work to see if my test levels go up in 1 - 2 months.

I know I am not able to make daily posts. However I will sit down today and tomorrow after my workout and give details about how the week has gone, workouts, and more details I can think of. I am working on getting some pictures this week as an update, as I feel I am loosing fat yet maintaning weight which is the goal for my recomp. Stomach is looking less bloated and fatty. I'll post update pictures and weeks evaluation later today or tomorrow. I will include small changes I am going to make and anything else relevant to my current journey!

Thanks again everyone for the posts, advice and support!

Thanks!

Good update for Team Biogenix really strong gear here, lets see the bloods @Airborne1097

 

[LevButlerov]

Monday – Chest

Flat Bench Pyramid

135lbs – 15 reps warm up

185lbs – 12 reps

225lbs – 3 reps Drop set to 135lbs for 15 reps

Incline Fly’s

3 sets @ 40 lbs for 12 reps

Pull Overs

3 sets @ 50lbs for 12 reps

Dips Inclined body to hit chest

2 sets of 10 reps

Tuesday – Back

Deadlifts – Was not available

Lat Pull-Down

3 sets @ 140lbs of 10 reps

Mid Row Barbell

3 sets @ 135lbs for 8 reps

Straight Arm Pull Down

3 sets @ 60 lbs for 12 reps

Barbell Shrugs

3 sets @ 185lbs for 10 reps

Thursday – Legs

Squats

1 set 8 reps @ 135lbs

1 set 8 reps @ 185 lbs

1 set 8 reps @ 225lbs

1 set 6 reps @ 245 lbs

Hamstring Curls

3 sets @ 110 lbs for 10 reps

Leg Extensions

3 sets @ 140 lbs for 10 reps

Calf Raises

3 sets @ 100lbs for 15 reps

Friday – Arms

Hammer curls

3 sets @ 40lbs for 10 reps

Tricep Kickbacks

3 sets @ 40lbs for 12 reps

Inclined Bicep Curl

3 sets @ 30lbs for 10 reps

Dips

3 sets for 15 reps

The gym machines were very occupied this day or I would have hit 1 more exercise each, going to include this with shoulders tomorrow



I did my mile fasted cardio, first thing when waking up Monday – Friday this week. Will be adding in more cardio next week, either with a longer cardio session in the morning or by adding some in at the end of my workout.

Diet

This week I made something different for lunches, I mixed 1lb lean ground beef, 1kg chicken breast, 1 box protein pasta and a can of mixed carrots and peas with alfredo sauce divided into 5. Other than that I kept to everything previously posted. I have also been drinking the gallon of water every day. Not sure if I should try to add in a sugar free electrolyte mix.



One thing I am looking for pointers on is keeping to my diet on the weekends. It isn’t like I go out and get junk food, I get really occupied with everything I need to do and typically do not get as many meals in as I do during a week day. Maybe it just comes down to setting alarms and being more disciplined. But I am curious how others work on this or if they have dealt with this.



I weighed in fasted today @ 186.4lbs. I will post pictures of my physique update tomorrow.



I am really strapped for money this week, but will be looking into get some digestive enzymes and Psyllium husk next weekend.



Overall, I am feeling good with the changes, I know I need to quit smoking but that is a demon I am fighting. It will help with blood pressure cholesterol and overall health and recovery. So it is something I am trying to navigate.



Any suggestions or feedback are welcome, and always appreciated!



Thanks!

Good to see fasted cardio its a win and big bench day i love drop sets do them more you'll grow more @Airborne1097
if you can start using an app for food so we can track!
EVO family support your way!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[HarleyGuy]

Just a little bit about my mental health for those of you questioning medication, and its necesity. When I was in my young 20s I started going through some very strange stuff and confusing behaviors. I immediately saught after help due to the fact that I knew something was off. I was recommended for therapy and told they couldn't help me enough after one visit, and went to the Universities top phyciatrists and dealt with him for about 5 months until being refered to a special hospital program that had very few spots. However after the first assesment including audio, visual and written assesments I was brought into the program. I have ever since worked with social workers weekly, and had regular phyciatrist appointments. I have been very solid for about 3 years and recently my social worker closed my file, however I remain in doctors help. It took several years but was diagnosed with Scitzoaffective disorder which is a combination of scitzophrenia and bipolar in my case.

I keep this relatively to myself as most people hear that, make jokes or act differently around you. I most definetly do not bring this up at work as I have heard of companies letting people go without cause once this is discovered. I also have ADHD, anxiety that has significantly gotten better over the years of work and restless legs syndrome. I hope I can trust people to not approach this negatively on the forum.

But one thing I have read a some research on is how people with scitzo disorders in some of the forms of HGH release and produce less. If anyone has further knowledge on this please share!

It is not recommended that I titrate my medication down as I am the most sucessful and highest functioning pateint with this disorder that my phyciatrist currently has or has seen in a long time, her words not mine. I am constantly trying to better myself and acheive my goals, so I am open to advice. But alot of this sucess of mine comes from more than a decade of work and never giving up on myself or simply taking the easiest route. Alot of trial and error, stays in the hospital, and strange or scary situations.

Anyways, there you have it,

Thanks!

I read every word of this brother. Thank you for sharing this with the EVO family. I think for sure listen to your doc, if your meds are where they should be and she is happy with where you're at then let's keep this going I'm happy for you!

Good for you for not giving up on yourself and advocating for yourself too. With me it took about 7 years of trial and error and not giving up as well but I got there starting in 2021 and it all started first with getting sober which was a big first step.

 

[Yuri]

Monday – Chest

Flat Bench Pyramid

135lbs – 15 reps warm up

185lbs – 12 reps

225lbs – 3 reps Drop set to 135lbs for 15 reps

Incline Fly’s

3 sets @ 40 lbs for 12 reps

Pull Overs

3 sets @ 50lbs for 12 reps

Dips Inclined body to hit chest

2 sets of 10 reps

Tuesday – Back

Deadlifts – Was not available

Lat Pull-Down

3 sets @ 140lbs of 10 reps

Mid Row Barbell

3 sets @ 135lbs for 8 reps

Straight Arm Pull Down

3 sets @ 60 lbs for 12 reps

Barbell Shrugs

3 sets @ 185lbs for 10 reps

Thursday – Legs

Squats

1 set 8 reps @ 135lbs

1 set 8 reps @ 185 lbs

1 set 8 reps @ 225lbs

1 set 6 reps @ 245 lbs

Hamstring Curls

3 sets @ 110 lbs for 10 reps

Leg Extensions

3 sets @ 140 lbs for 10 reps

Calf Raises

3 sets @ 100lbs for 15 reps

Friday – Arms

Hammer curls

3 sets @ 40lbs for 10 reps

Tricep Kickbacks

3 sets @ 40lbs for 12 reps

Inclined Bicep Curl

3 sets @ 30lbs for 10 reps

Dips

3 sets for 15 reps

The gym machines were very occupied this day or I would have hit 1 more exercise each, going to include this with shoulders tomorrow



I did my mile fasted cardio, first thing when waking up Monday – Friday this week. Will be adding in more cardio next week, either with a longer cardio session in the morning or by adding some in at the end of my workout.

Diet

This week I made something different for lunches, I mixed 1lb lean ground beef, 1kg chicken breast, 1 box protein pasta and a can of mixed carrots and peas with alfredo sauce divided into 5. Other than that I kept to everything previously posted. I have also been drinking the gallon of water every day. Not sure if I should try to add in a sugar free electrolyte mix.



One thing I am looking for pointers on is keeping to my diet on the weekends. It isn’t like I go out and get junk food, I get really occupied with everything I need to do and typically do not get as many meals in as I do during a week day. Maybe it just comes down to setting alarms and being more disciplined. But I am curious how others work on this or if they have dealt with this.



I weighed in fasted today @ 186.4lbs. I will post pictures of my physique update tomorrow.



I am really strapped for money this week, but will be looking into get some digestive enzymes and Psyllium husk next weekend.



Overall, I am feeling good with the changes, I know I need to quit smoking but that is a demon I am fighting. It will help with blood pressure cholesterol and overall health and recovery. So it is something I am trying to navigate.



Any suggestions or feedback are welcome, and always appreciated!



Thanks!

Love the details bro and the lunch hahah

 

[HarleyGuy]

try to hit 4L without peeing all day lol

Haha good luck, it's worth it though

as this may be TMI but waking up rock solid which has not happened in forever.

Not TMI, it's a sign you're at the right level

but will be looking into get some digestive enzymes and Psyllium husk next weekend.

Psyllium is a game changer trust me

, I know I need to quit smoking but that is a demon I am fighting.

Try patches along with pouches.

 

[bss]

Monday – Chest

Flat Bench Pyramid

135lbs – 15 reps warm up

185lbs – 12 reps

225lbs – 3 reps Drop set to 135lbs for 15 reps

Incline Fly’s

3 sets @ 40 lbs for 12 reps

Pull Overs

3 sets @ 50lbs for 12 reps

Dips Inclined body to hit chest

2 sets of 10 reps

Tuesday – Back

Deadlifts – Was not available

Lat Pull-Down

3 sets @ 140lbs of 10 reps

Mid Row Barbell

3 sets @ 135lbs for 8 reps

Straight Arm Pull Down

3 sets @ 60 lbs for 12 reps

Barbell Shrugs

3 sets @ 185lbs for 10 reps

Thursday – Legs

Squats

1 set 8 reps @ 135lbs

1 set 8 reps @ 185 lbs

1 set 8 reps @ 225lbs

1 set 6 reps @ 245 lbs

Hamstring Curls

3 sets @ 110 lbs for 10 reps

Leg Extensions

3 sets @ 140 lbs for 10 reps

Calf Raises

3 sets @ 100lbs for 15 reps

Friday – Arms

Hammer curls

3 sets @ 40lbs for 10 reps

Tricep Kickbacks

3 sets @ 40lbs for 12 reps

Inclined Bicep Curl

3 sets @ 30lbs for 10 reps

Dips

3 sets for 15 reps

The gym machines were very occupied this day or I would have hit 1 more exercise each, going to include this with shoulders tomorrow



I did my mile fasted cardio, first thing when waking up Monday – Friday this week. Will be adding in more cardio next week, either with a longer cardio session in the morning or by adding some in at the end of my workout.

Diet

This week I made something different for lunches, I mixed 1lb lean ground beef, 1kg chicken breast, 1 box protein pasta and a can of mixed carrots and peas with alfredo sauce divided into 5. Other than that I kept to everything previously posted. I have also been drinking the gallon of water every day. Not sure if I should try to add in a sugar free electrolyte mix.



One thing I am looking for pointers on is keeping to my diet on the weekends. It isn’t like I go out and get junk food, I get really occupied with everything I need to do and typically do not get as many meals in as I do during a week day. Maybe it just comes down to setting alarms and being more disciplined. But I am curious how others work on this or if they have dealt with this.



I weighed in fasted today @ 186.4lbs. I will post pictures of my physique update tomorrow.



I am really strapped for money this week, but will be looking into get some digestive enzymes and Psyllium husk next weekend.



Overall, I am feeling good with the changes, I know I need to quit smoking but that is a demon I am fighting. It will help with blood pressure cholesterol and overall health and recovery. So it is something I am trying to navigate.



Any suggestions or feedback are welcome, and always appreciated!



Thanks!

Cant live without Psyllium husk its just so good.

 

[waggat]

Monday – Chest

Flat Bench Pyramid

135lbs – 15 reps warm up

185lbs – 12 reps

225lbs – 3 reps Drop set to 135lbs for 15 reps

Incline Fly’s

3 sets @ 40 lbs for 12 reps

Pull Overs

3 sets @ 50lbs for 12 reps

Dips Inclined body to hit chest

2 sets of 10 reps

Tuesday – Back

Deadlifts – Was not available

Lat Pull-Down

3 sets @ 140lbs of 10 reps

Mid Row Barbell

3 sets @ 135lbs for 8 reps

Straight Arm Pull Down

3 sets @ 60 lbs for 12 reps

Barbell Shrugs

3 sets @ 185lbs for 10 reps

Thursday – Legs

Squats

1 set 8 reps @ 135lbs

1 set 8 reps @ 185 lbs

1 set 8 reps @ 225lbs

1 set 6 reps @ 245 lbs

Hamstring Curls

3 sets @ 110 lbs for 10 reps

Leg Extensions

3 sets @ 140 lbs for 10 reps

Calf Raises

3 sets @ 100lbs for 15 reps

Friday – Arms

Hammer curls

3 sets @ 40lbs for 10 reps

Tricep Kickbacks

3 sets @ 40lbs for 12 reps

Inclined Bicep Curl

3 sets @ 30lbs for 10 reps

Dips

3 sets for 15 reps

The gym machines were very occupied this day or I would have hit 1 more exercise each, going to include this with shoulders tomorrow



I did my mile fasted cardio, first thing when waking up Monday – Friday this week. Will be adding in more cardio next week, either with a longer cardio session in the morning or by adding some in at the end of my workout.

Diet

This week I made something different for lunches, I mixed 1lb lean ground beef, 1kg chicken breast, 1 box protein pasta and a can of mixed carrots and peas with alfredo sauce divided into 5. Other than that I kept to everything previously posted. I have also been drinking the gallon of water every day. Not sure if I should try to add in a sugar free electrolyte mix.



One thing I am looking for pointers on is keeping to my diet on the weekends. It isn’t like I go out and get junk food, I get really occupied with everything I need to do and typically do not get as many meals in as I do during a week day. Maybe it just comes down to setting alarms and being more disciplined. But I am curious how others work on this or if they have dealt with this.



I weighed in fasted today @ 186.4lbs. I will post pictures of my physique update tomorrow.



I am really strapped for money this week, but will be looking into get some digestive enzymes and Psyllium husk next weekend.



Overall, I am feeling good with the changes, I know I need to quit smoking but that is a demon I am fighting. It will help with blood pressure cholesterol and overall health and recovery. So it is something I am trying to navigate.



Any suggestions or feedback are welcome, and always appreciated!



Thanks!

Nice workouts mate. Maybe the leg one could do with another exercise. Also, how can deadlifts not be available?

 

[Airborne1097]

Good update for Team Biogenix really strong gear here, lets see the bloods @Airborne1097

I'll be posting my bloods in a month or two, depending when I get them done! I'll be sure to post results the same way as previously.

Thanks!

 

[Airborne1097]

Good to see fasted cardio its a win and big bench day i love drop sets do them more you'll grow more @Airborne1097
if you can start using an app for food so we can track!
EVO family support your way!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

Thanks! I try to drop set one or two times a work out, just not every exersice, however I do try to go to failure on my sets!

Thanks!

 

[Airborne1097]

I read every word of this brother. Thank you for sharing this with the EVO family. I think for sure listen to your doc, if your meds are where they should be and she is happy with where you're at then let's keep this going I'm happy for you!

Good for you for not giving up on yourself and advocating for yourself too. With me it took about 7 years of trial and error and not giving up as well but I got there starting in 2021 and it all started first with getting sober which was a big first step.

Thanks for the support! I am also glad you have found a good path and a combination that works for you, keep pushing! Sobriety is hard, somthing I havent conquered yet but have done much better with in my life, pushing little by little.

Thanks!

 

[Airborne1097]

Love the details bro and the lunch hahah

Thanks! I try to switch up the lunch every week a little, let it be spices, way I prep the meat or the meat and side combination. I find it takes away from my day if I don't have any enthusiasm about eating at least one meal a day.

Thanks!

 

[Airborne1097]

Haha good luck, it's worth it though


Not TMI, it's a sign you're at the right level


Psyllium is a game changer trust me


Try patches along with pouches.

I am getting more use to the gallon a day, was harder the first few days then got easier on day 3 and on.

I am glad it means I at the right level! Makes my manhood come back a little bit more and is nice to have that feeling!

Psyllium husk will be added soon!

I have patches from trying to quit before, I sometimes react to them and get itchy. I know eventually I can do it as at work for 4 - 5 hours at a time I can't smoke and I use the zolt pouches, and chew the gum to keep settled!

Thanks!

 

[Airborne1097]

Cant live without Psyllium husk its just so good.

I don't know the specific benefits and will have to look into it more, but with everyone on here mentioning it I will be adding it shortly!

Thanks!

 

[Airborne1097]

Nice workouts mate. Maybe the leg one could do with another exercise. Also, how can deadlifts not be available?

Is there any specific exersice I should add in, like would use suggest another compound lift like leg press or another isolation like abductors?

Thanks!

 

[Airborne1097]

Further update, I have added updated progress pictures, in my opinion I have a little less fat at least stomach in the mirror looks flatter. The pictures I original posted are from 2 weeks ago, so there is a 2-week gap in the photo timing. Let me know your thoughts. I also worked out shoulders yesterday and actually got in 5 meals. Meals weren’t exactly what I typically eat but I was really focused on trying to actually get the meals in. I will be starting to use MyFitnessPal again, I just have always found it pointless as I don’t have pro so it doesn’t track my macros properly, and I was told it was a non-negotiable to use with my last trainer and he literally never checked it even though I shared it with him. So my experience is it being a waste of time, but now that I am my own coach and taking things into my own hands I can track it and hold myself responsible.



Work out from yesterday below:



Shoulders

Shoulder Press Variation

1 set of 95 lbs for 12 reps of warm up

1 set of 135 lbs for 12 reps

1 set of 155lbs for 8 reps

1 set of 175 lbs for 5 reps

Lateral Raise

3 sets of 30 lbs dumbbells for 10 reps

Drop set last set to 15lbs for 10 more reps

Front Raise (3 sets of (Reps) 10-12)

3 sets of 30 lbs dumbbells for 8 reps

Drop set last set to 15lbs for 6 more reps

Rear Dealt Cable Flys

3 sets of 10 lbs for 10 reps



Please give me feedback on my progress pictures, as well I haven’t dived into posing much yet, and know I can present myself better, any feedback is welcome or if anyone knows of some good youtube videos I should watch and learn from.



Again, always happy to get feedback from the EVO Family, as it is my only and friendly support now that I am trying to take things into my own hands and hold myself accountable for my actions with regards to training, diet and recovery.



Thanks!

 

[Yuri]

Thanks! I try to switch up the lunch every week a little, let it be spices, way I prep the meat or the meat and side combination. I find it takes away from my day if I don't have any enthusiasm about eating at least one meal a day.

Thanks!

Couldn’t agree more

Really good start out the gate with the log my bro

 

[LevButlerov]

Thanks! I try to drop set one or two times a work out, just not every exersice, however I do try to go to failure on my sets!

Thanks!

if you can drop set it hard

 

[LevButlerov]

Further update, I have added updated progress pictures, in my opinion I have a little less fat at least stomach in the mirror looks flatter. The pictures I original posted are from 2 weeks ago, so there is a 2-week gap in the photo timing. Let me know your thoughts. I also worked out shoulders yesterday and actually got in 5 meals. Meals weren’t exactly what I typically eat but I was really focused on trying to actually get the meals in. I will be starting to use MyFitnessPal again, I just have always found it pointless as I don’t have pro so it doesn’t track my macros properly, and I was told it was a non-negotiable to use with my last trainer and he literally never checked it even though I shared it with him. So my experience is it being a waste of time, but now that I am my own coach and taking things into my own hands I can track it and hold myself responsible.



Work out from yesterday below:



Shoulders

Shoulder Press Variation

1 set of 95 lbs for 12 reps of warm up

1 set of 135 lbs for 12 reps

1 set of 155lbs for 8 reps

1 set of 175 lbs for 5 reps

Lateral Raise

3 sets of 30 lbs dumbbells for 10 reps

Drop set last set to 15lbs for 10 more reps

Front Raise (3 sets of (Reps) 10-12)

3 sets of 30 lbs dumbbells for 8 reps

Drop set last set to 15lbs for 6 more reps

Rear Dealt Cable Flys

3 sets of 10 lbs for 10 reps



Please give me feedback on my progress pictures, as well I haven’t dived into posing much yet, and know I can present myself better, any feedback is welcome or if anyone knows of some good youtube videos I should watch and learn from.



Again, always happy to get feedback from the EVO Family, as it is my only and friendly support now that I am trying to take things into my own hands and hold myself accountable for my actions with regards to training, diet and recovery.



Thanks!

Good front and back double, looking thick and strong lets keep pushing and waiting for your MFP macros
you have an amazing base lets build it EVO family support! @Airborne1097

 

[LevButlerov]

I'll be posting my bloods in a month or two, depending when I get them done! I'll be sure to post results the same way as previously.

Thanks!

i would get bloods 4 weeks post 1st one if you can

 

[Yuri]

Keen to follow along and see you and your log keep pushing bro

 

[stevesmi]

Further update, I have added updated progress pictures, in my opinion I have a little less fat at least stomach in the mirror looks flatter. The pictures I original posted are from 2 weeks ago, so there is a 2-week gap in the photo timing. Let me know your thoughts. I also worked out shoulders yesterday and actually got in 5 meals. Meals weren’t exactly what I typically eat but I was really focused on trying to actually get the meals in. I will be starting to use MyFitnessPal again, I just have always found it pointless as I don’t have pro so it doesn’t track my macros properly, and I was told it was a non-negotiable to use with my last trainer and he literally never checked it even though I shared it with him. So my experience is it being a waste of time, but now that I am my own coach and taking things into my own hands I can track it and hold myself responsible.



Work out from yesterday below:



Shoulders

Shoulder Press Variation

1 set of 95 lbs for 12 reps of warm up

1 set of 135 lbs for 12 reps

1 set of 155lbs for 8 reps

1 set of 175 lbs for 5 reps

Lateral Raise

3 sets of 30 lbs dumbbells for 10 reps

Drop set last set to 15lbs for 10 more reps

Front Raise (3 sets of (Reps) 10-12)

3 sets of 30 lbs dumbbells for 8 reps

Drop set last set to 15lbs for 6 more reps

Rear Dealt Cable Flys

3 sets of 10 lbs for 10 reps



Please give me feedback on my progress pictures, as well I haven’t dived into posing much yet, and know I can present myself better, any feedback is welcome or if anyone knows of some good youtube videos I should watch and learn from.



Again, always happy to get feedback from the EVO Family, as it is my only and friendly support now that I am trying to take things into my own hands and hold myself accountable for my actions with regards to training, diet and recovery.



Thanks!

@Airborne1097 really good job on this. A lot of raises look fantastic. Progress pictures look good as far as I'm concerned. Keep it up.

 

[ceo]

Further update, I have added updated progress pictures, in my opinion I have a little less fat at least stomach in the mirror looks flatter. The pictures I original posted are from 2 weeks ago, so there is a 2-week gap in the photo timing. Let me know your thoughts. I also worked out shoulders yesterday and actually got in 5 meals. Meals weren’t exactly what I typically eat but I was really focused on trying to actually get the meals in. I will be starting to use MyFitnessPal again, I just have always found it pointless as I don’t have pro so it doesn’t track my macros properly, and I was told it was a non-negotiable to use with my last trainer and he literally never checked it even though I shared it with him. So my experience is it being a waste of time, but now that I am my own coach and taking things into my own hands I can track it and hold myself responsible.



Work out from yesterday below:



Shoulders

Shoulder Press Variation

1 set of 95 lbs for 12 reps of warm up

1 set of 135 lbs for 12 reps

1 set of 155lbs for 8 reps

1 set of 175 lbs for 5 reps

Lateral Raise

3 sets of 30 lbs dumbbells for 10 reps

Drop set last set to 15lbs for 10 more reps

Front Raise (3 sets of (Reps) 10-12)

3 sets of 30 lbs dumbbells for 8 reps

Drop set last set to 15lbs for 6 more reps

Rear Dealt Cable Flys

3 sets of 10 lbs for 10 reps



Please give me feedback on my progress pictures, as well I haven’t dived into posing much yet, and know I can present myself better, any feedback is welcome or if anyone knows of some good youtube videos I should watch and learn from.



Again, always happy to get feedback from the EVO Family, as it is my only and friendly support now that I am trying to take things into my own hands and hold myself accountable for my actions with regards to training, diet and recovery.



Thanks!

Bros, EVO family always will make sure we put you in the right direction. So far on the workout I like it a lot. I like how you are hitting drop sets as well. @Airborne1097

 

[waggat]

Is there any specific exersice I should add in, like would use suggest another compound lift like leg press or another isolation like abductors?

Thanks!

You've currently got squats, leg curls and leg extensions. Could do any of the following really: SLDL's (to hit hammies and glutes with hip extension), a single leg variation or leg press. Given you've got squats and leg extensions then I would probably say leg press isn't necessary.

 

[Mobster]

You've currently got squats, leg curls and leg extensions. Could do any of the following really: SLDL's (to hit hammies and glutes with hip extension), a single leg variation or leg press. Given you've got squats and leg extensions then I would probably say leg press isn't necessary.

I'd differ. I do all 4. Right now the 2nd set of leg extensions is one at a time

 

[waggat]

I'd differ. I do all 4. Right now the 2nd set of leg extensions is one at a time

Ah yeah just giving him options for exercises to add.

 

[2Thick]

Further update, I have added updated progress pictures, in my opinion I have a little less fat at least stomach in the mirror looks flatter. The pictures I original posted are from 2 weeks ago, so there is a 2-week gap in the photo timing. Let me know your thoughts. I also worked out shoulders yesterday and actually got in 5 meals. Meals weren’t exactly what I typically eat but I was really focused on trying to actually get the meals in. I will be starting to use MyFitnessPal again, I just have always found it pointless as I don’t have pro so it doesn’t track my macros properly, and I was told it was a non-negotiable to use with my last trainer and he literally never checked it even though I shared it with him. So my experience is it being a waste of time, but now that I am my own coach and taking things into my own hands I can track it and hold myself responsible.



Work out from yesterday below:



Shoulders

Shoulder Press Variation

1 set of 95 lbs for 12 reps of warm up

1 set of 135 lbs for 12 reps

1 set of 155lbs for 8 reps

1 set of 175 lbs for 5 reps

Lateral Raise

3 sets of 30 lbs dumbbells for 10 reps

Drop set last set to 15lbs for 10 more reps

Front Raise (3 sets of (Reps) 10-12)

3 sets of 30 lbs dumbbells for 8 reps

Drop set last set to 15lbs for 6 more reps

Rear Dealt Cable Flys

3 sets of 10 lbs for 10 reps



Please give me feedback on my progress pictures, as well I haven’t dived into posing much yet, and know I can present myself better, any feedback is welcome or if anyone knows of some good youtube videos I should watch and learn from.



Again, always happy to get feedback from the EVO Family, as it is my only and friendly support now that I am trying to take things into my own hands and hold myself accountable for my actions with regards to training, diet and recovery.



Thanks!

It's always fun to see people continue to improve. @Airborne1097 can't ask for anything more than that. You are really pushing it and getting better.

 

[Ulter]

Further update, I have added updated progress pictures, in my opinion I have a little less fat at least stomach in the mirror looks flatter. The pictures I original posted are from 2 weeks ago, so there is a 2-week gap in the photo timing. Let me know your thoughts. I also worked out shoulders yesterday and actually got in 5 meals. Meals weren’t exactly what I typically eat but I was really focused on trying to actually get the meals in. I will be starting to use MyFitnessPal again, I just have always found it pointless as I don’t have pro so it doesn’t track my macros properly, and I was told it was a non-negotiable to use with my last trainer and he literally never checked it even though I shared it with him. So my experience is it being a waste of time, but now that I am my own coach and taking things into my own hands I can track it and hold myself responsible.



Work out from yesterday below:



Shoulders

Shoulder Press Variation

1 set of 95 lbs for 12 reps of warm up

1 set of 135 lbs for 12 reps

1 set of 155lbs for 8 reps

1 set of 175 lbs for 5 reps

Lateral Raise

3 sets of 30 lbs dumbbells for 10 reps

Drop set last set to 15lbs for 10 more reps

Front Raise (3 sets of (Reps) 10-12)

3 sets of 30 lbs dumbbells for 8 reps

Drop set last set to 15lbs for 6 more reps

Rear Dealt Cable Flys

3 sets of 10 lbs for 10 reps



Please give me feedback on my progress pictures, as well I haven’t dived into posing much yet, and know I can present myself better, any feedback is welcome or if anyone knows of some good youtube videos I should watch and learn from.



Again, always happy to get feedback from the EVO Family, as it is my only and friendly support now that I am trying to take things into my own hands and hold myself accountable for my actions with regards to training, diet and recovery.



Thanks!

@Airborne1097 the lateral raises are amazing. and i like the front raises too. that is all in and i love to see it

 

[ROIDDERS]

Further update, I have added updated progress pictures, in my opinion I have a little less fat at least stomach in the mirror looks flatter. The pictures I original posted are from 2 weeks ago, so there is a 2-week gap in the photo timing. Let me know your thoughts. I also worked out shoulders yesterday and actually got in 5 meals. Meals weren’t exactly what I typically eat but I was really focused on trying to actually get the meals in. I will be starting to use MyFitnessPal again, I just have always found it pointless as I don’t have pro so it doesn’t track my macros properly, and I was told it was a non-negotiable to use with my last trainer and he literally never checked it even though I shared it with him. So my experience is it being a waste of time, but now that I am my own coach and taking things into my own hands I can track it and hold myself responsible.



Work out from yesterday below:



Shoulders

Shoulder Press Variation

1 set of 95 lbs for 12 reps of warm up

1 set of 135 lbs for 12 reps

1 set of 155lbs for 8 reps

1 set of 175 lbs for 5 reps

Lateral Raise

3 sets of 30 lbs dumbbells for 10 reps

Drop set last set to 15lbs for 10 more reps

Front Raise (3 sets of (Reps) 10-12)

3 sets of 30 lbs dumbbells for 8 reps

Drop set last set to 15lbs for 6 more reps

Rear Dealt Cable Flys

3 sets of 10 lbs for 10 reps



Please give me feedback on my progress pictures, as well I haven’t dived into posing much yet, and know I can present myself better, any feedback is welcome or if anyone knows of some good youtube videos I should watch and learn from.



Again, always happy to get feedback from the EVO Family, as it is my only and friendly support now that I am trying to take things into my own hands and hold myself accountable for my actions with regards to training, diet and recovery.



Thanks!

your progress pics are 100% solid! i love to see how motivated you are. as long as you are happy we are happy! @Airborne1097

 

[Airborne1097]

First of all, sorry to those following along, I know I need to be more interactive and post more frequently. This week I followed my diet other than at dinner. I at a little more at dinner and fueled myself with more carbs. My weight went up 2 lbs to 188.4 lbs but I had the heaviest week for a very long time in the gym, and am getting back closer to my peak performance as seen in the past.

A couple of things I think are working for me. Firstly, the diet, water intake, determination to push myself to failure and consistency. The gear from Biogenix is definitely better quality than what I am used to, as all lifts are going up, I am rock solid in the mornings and randomly throughout the day, as well as during intimacy. I have noticed over the past few weeks a gain in size, especially in the shoulders, triceps and legs. Everything is looking fuller with this HGH and Test. I with be ordering more pharma grade HGH shortly that is even more trust worthy so might see a difference in quality still and see more benefits.

Short update on the Biogenix Test Enanthate. I can pin without is hurting going in, there is no lumps, bumps or PIP the next day or more. It injects smoother and easier through the needle. I have rotated all my injection sites about twice and the difference in inflammation and PIP is amazing and makes me look forward to pinning again, knowing it isn’t going to be a week of pain in that site. I pin left shoulder, right shoulder, left chest, right chest, right glute, left glute, and right lat for my 7-day rotation. I stay away from quads due to infection possibility and the fact I had a bad pin 2 months ago and could walk right for a week. The HGH is definitely better quality as well. I am overall looking fuller, sleeping better, but I also reviewed things with my doctor and switched my sleeping pill this week. But have noticed better size in the last 3 weeks. I also went from 2 Ius of the not so great HGH I got from Roid RX to the supply I got from a local bodybuilder who competes and went to 3 IU.

I will post more update pictures tomorrow. I am going to focus this week on controlling my dinner meal more and not going to much over 1800 calories a day and see if I can still improve my lifts. I got up all 5 days this week and did my mile of fasted cardio. I got in 7K steps every day other than Wednesday. I would like to try and hit 8k steps a day. I am focusing on better sleep for recovery and need to quit smoking for blood pressure and better recovery. I am going to try with no promise to quit smoking before my next bloods, to hopefully only see high test with a high red blood cell count due to the gear, with everything else coming back clear and in range.



I would like some feedback from the community if I should focus more on a cut or keep with the recomp thought. I am 5’6” and weighed in at 188.4lbs this week. I think I would look better if I dropped about 10 – 15 lbs. I have heard from bodybuilders I follow it is easier to build more muscle when you have lower body fat. Currently my scale indicated around 26%, but I know these can not be the most accurate as they pulse your lower half and estimate the rest based on height and weight. I am more muscular so I think it may assume I’m a typical build.



I will be adding in end of work out HIIT cardio for 5 – 10 minutes to start next week. I will also be adding in one more leg exercise as suggested in this thread. I actually re discovered my love for the gym this week, as most workouts at the end I wasn’t rushing through everything and wanted to stay in the gym when I was finished my workout.



I am very happy with the lifts this week, but as mentioned I am not sure if I should focus on a bit of a cut for 8 weeks while using the same protocol.



I will post my arm workout, and update pictures tomorrow. It was a very busy week for me and I had limited time, but I will try updating more frequently to keep more engaged and active within the community.



The following is my workouts so far this week, but again I did my 1 mile fasted cardio in the mornings.

Monday – Chest

Incline Bench Pyramid

95 lbs – 12 reps warm Up

135lbs – 12 reps warm up

155lbs – 10 reps

185 lbs – 6 reps Drop set to 135lbs for 8 reps – This is the heaviest I have gone in a year or more.

Flat Dumbbell Fly’s

3 sets @ 50 lbs for 10 reps

Pull Overs

3 sets @ 50lbs for 12 reps

Dips Inclined body to hit chest

3 sets of 10 reps

Tuesday – Back

Deadlifts – This is a significant accomplishment this week, as since I’ve been adding these to my workout I haven’t been able to go above 155lbs for 8 reps without pinching my left scapula or rotator in that area, but I felt good and strong this week and kept pushing without injury

135lbs for 8 reps warm up

185lbs for 8 reps

225 lbs for 8 reps

275 lbs for 6 reps

315 lbs for 2 reps probably could have got 3

I felt really good being able to go heavier on these again without injury. I used alternate hand position and I think that helped. Didn’t need straps until I did the 315 lbs. I need to str3engthen my core as I was shaking a lot, I think I will do abs at home on Sundays as I know I can lift more.

Lat Pull-Down

120lbs of 12 reps warm up

145lbs for 10 reps

165 lbs for 8 reps

Drop to 120 lbs for 8 more reps

Mid Row Barbell

135lbs for 12 reps warm up

155 lbs for 12 reps

185 lbs for 8 reps

Barbell Shrugs

3 sets @ 185lbs for 12 reps

Thursday – Legs

Squats – This is another area I improved this week, not back to my PR but a big jump in strength

1 set 8 reps @ 135lbs

1 set 8 reps @ 185 lbs

1 set 8 reps @ 225lbs

1 set 8 reps @ 245 lbs

275 lbs for 6 reps

Hamstring Curls

3 sets @ 110 lbs for 10 reps

Leg Extensions

3 sets @ 140 lbs for 10 reps

Calf Raises

3 sets @ 100lbs for 15 reps

Shoulders

Shoulder Press Smith Machine – I improved here as well at the last set, again not my PR but getting closer to it.

1 set of 95 lbs for 12 reps of warm up

1 set of 135 lbs for 12 reps

1 set of 155lbs for 8 reps

1 set of 185 lbs for 5 reps

Lateral Raise

3 sets of 30 lbs dumbbells for 10 reps

Drop set last set to 15lbs for 10 more reps

Front Raise (3 sets of (Reps) 10-12)

3 sets of 30 lbs dumbbells for 8 reps

Drop set last set to 15lbs for 8 more reps

Rear Dealt Cable Flys

10 lbs for 12 reps warm up

15 lbs for 12 reps

20 lbs for 10 reps



I still have to workout arms today. My goal depending on feedback for the next 8 weeks to cut or keep recomp. But I would like to hit the 1000 lb club again. Last time I did that I was 21 lol It’s been a while. I have more body fat than I did back then, but I also have more hypertrophy and overall, more muscular.

As usual, all comments and feedback is appreciated and welcome. Looking for some guidance on goals and additional changes.



Thanks!

 

[LevButlerov]

First of all, sorry to those following along, I know I need to be more interactive and post more frequently. This week I followed my diet other than at dinner. I at a little more at dinner and fueled myself with more carbs. My weight went up 2 lbs to 188.4 lbs but I had the heaviest week for a very long time in the gym, and am getting back closer to my peak performance as seen in the past.

A couple of things I think are working for me. Firstly, the diet, water intake, determination to push myself to failure and consistency. The gear from Biogenix is definitely better quality than what I am used to, as all lifts are going up, I am rock solid in the mornings and randomly throughout the day, as well as during intimacy. I have noticed over the past few weeks a gain in size, especially in the shoulders, triceps and legs. Everything is looking fuller with this HGH and Test. I with be ordering more pharma grade HGH shortly that is even more trust worthy so might see a difference in quality still and see more benefits.

Short update on the Biogenix Test Enanthate. I can pin without is hurting going in, there is no lumps, bumps or PIP the next day or more. It injects smoother and easier through the needle. I have rotated all my injection sites about twice and the difference in inflammation and PIP is amazing and makes me look forward to pinning again, knowing it isn’t going to be a week of pain in that site. I pin left shoulder, right shoulder, left chest, right chest, right glute, left glute, and right lat for my 7-day rotation. I stay away from quads due to infection possibility and the fact I had a bad pin 2 months ago and could walk right for a week. The HGH is definitely better quality as well. I am overall looking fuller, sleeping better, but I also reviewed things with my doctor and switched my sleeping pill this week. But have noticed better size in the last 3 weeks. I also went from 2 Ius of the not so great HGH I got from Roid RX to the supply I got from a local bodybuilder who competes and went to 3 IU.

I will post more update pictures tomorrow. I am going to focus this week on controlling my dinner meal more and not going to much over 1800 calories a day and see if I can still improve my lifts. I got up all 5 days this week and did my mile of fasted cardio. I got in 7K steps every day other than Wednesday. I would like to try and hit 8k steps a day. I am focusing on better sleep for recovery and need to quit smoking for blood pressure and better recovery. I am going to try with no promise to quit smoking before my next bloods, to hopefully only see high test with a high red blood cell count due to the gear, with everything else coming back clear and in range.



I would like some feedback from the community if I should focus more on a cut or keep with the recomp thought. I am 5’6” and weighed in at 188.4lbs this week. I think I would look better if I dropped about 10 – 15 lbs. I have heard from bodybuilders I follow it is easier to build more muscle when you have lower body fat. Currently my scale indicated around 26%, but I know these can not be the most accurate as they pulse your lower half and estimate the rest based on height and weight. I am more muscular so I think it may assume I’m a typical build.



I will be adding in end of work out HIIT cardio for 5 – 10 minutes to start next week. I will also be adding in one more leg exercise as suggested in this thread. I actually re discovered my love for the gym this week, as most workouts at the end I wasn’t rushing through everything and wanted to stay in the gym when I was finished my workout.



I am very happy with the lifts this week, but as mentioned I am not sure if I should focus on a bit of a cut for 8 weeks while using the same protocol.



I will post my arm workout, and update pictures tomorrow. It was a very busy week for me and I had limited time, but I will try updating more frequently to keep more engaged and active within the community.



The following is my workouts so far this week, but again I did my 1 mile fasted cardio in the mornings.

Monday – Chest

Incline Bench Pyramid

95 lbs – 12 reps warm Up

135lbs – 12 reps warm up

155lbs – 10 reps

185 lbs – 6 reps Drop set to 135lbs for 8 reps – This is the heaviest I have gone in a year or more.

Flat Dumbbell Fly’s

3 sets @ 50 lbs for 10 reps

Pull Overs

3 sets @ 50lbs for 12 reps

Dips Inclined body to hit chest

3 sets of 10 reps

Tuesday – Back

Deadlifts – This is a significant accomplishment this week, as since I’ve been adding these to my workout I haven’t been able to go above 155lbs for 8 reps without pinching my left scapula or rotator in that area, but I felt good and strong this week and kept pushing without injury

135lbs for 8 reps warm up

185lbs for 8 reps

225 lbs for 8 reps

275 lbs for 6 reps

315 lbs for 2 reps probably could have got 3

I felt really good being able to go heavier on these again without injury. I used alternate hand position and I think that helped. Didn’t need straps until I did the 315 lbs. I need to str3engthen my core as I was shaking a lot, I think I will do abs at home on Sundays as I know I can lift more.

Lat Pull-Down

120lbs of 12 reps warm up

145lbs for 10 reps

165 lbs for 8 reps

Drop to 120 lbs for 8 more reps

Mid Row Barbell

135lbs for 12 reps warm up

155 lbs for 12 reps

185 lbs for 8 reps

Barbell Shrugs

3 sets @ 185lbs for 12 reps

Thursday – Legs

Squats – This is another area I improved this week, not back to my PR but a big jump in strength

1 set 8 reps @ 135lbs

1 set 8 reps @ 185 lbs

1 set 8 reps @ 225lbs

1 set 8 reps @ 245 lbs

275 lbs for 6 reps

Hamstring Curls

3 sets @ 110 lbs for 10 reps

Leg Extensions

3 sets @ 140 lbs for 10 reps

Calf Raises

3 sets @ 100lbs for 15 reps

Shoulders

Shoulder Press Smith Machine – I improved here as well at the last set, again not my PR but getting closer to it.

1 set of 95 lbs for 12 reps of warm up

1 set of 135 lbs for 12 reps

1 set of 155lbs for 8 reps

1 set of 185 lbs for 5 reps

Lateral Raise

3 sets of 30 lbs dumbbells for 10 reps

Drop set last set to 15lbs for 10 more reps

Front Raise (3 sets of (Reps) 10-12)

3 sets of 30 lbs dumbbells for 8 reps

Drop set last set to 15lbs for 8 more reps

Rear Dealt Cable Flys

10 lbs for 12 reps warm up

15 lbs for 12 reps

20 lbs for 10 reps



I still have to workout arms today. My goal depending on feedback for the next 8 weeks to cut or keep recomp. But I would like to hit the 1000 lb club again. Last time I did that I was 21 lol It’s been a while. I have more body fat than I did back then, but I also have more hypertrophy and overall, more muscular.

As usual, all comments and feedback is appreciated and welcome. Looking for some guidance on goals and additional changes.



Thanks!

Good update and the lifts are moving in the right direction, 185 incline, 315 deadlift and 275 squat means you getting stronger while filling out, so I would not crash diet here.
I would run an 8 week recomp with a small deficit, tighter dinners, 8-10k steps daily, 5-10 minutes HIIT post workout and keep protein high.

But the big things are post updates more often with pictures, meals, training and bloods, and do not let chasing the 1000 lb club make you sloppy or injured again. @Airborne1097 EVO family support!

 

[Airborne1097]

Log Update May 18th, 2026

Overall, this week was subpar. I have done a 5 page reflection before starting this log entry so I can note what has been going well and what has not been properly focused on.



I was not feeling well this week and only got two workouts in, chest and back. I had severe back trap pain going down into my scapula that prevented me from pushing past 275 lbs on deadlift as my back was unbalanced and my right shoulder pinched. I need to do slow increases of weight while working up to heavier sets on deadlift to properly warm up. I did get stronger with my flat bench, I got 4 reps at 225 lbs with no spot. I also increased my incline fly’s to do sets with 50 lb dumbbells. I have let my diet slip during dinner time and on the weekend to much, and am currently weighing 190 lbs on the dot. I have gone through and analyzed my entire diet, training and sleep/ recovery aspects to see where I can improve.



Training

I am training hard, doing my fasted cardio in the morning and going to near or total failure at the gym during my lifts. I am also adding in my 5 – 10 minutes of HIIT cardio at the end of my lifting sessions. This means I will be doing weighted training 5 times a week and 30 minutes of cardio.



Recovery and Sleep

I have my smart watch and will be tracking my lifts and sleep in a journal. I want to achieve at least 7 hrs of sleep a day that is of good quality. Ultimately I would like 8 hrs but 7 is my minimum. I read into a lot about nicotine and how smoking effects muscle building and recovery is slowed down. I may have had a poor week with respect to bodybuilding, but I took a significant step forward and Tuesday morning after breakfast at work, I had my last cigarette. I have found it extremely hard to quit but am pushing through. There has been a lot of stress at home this week, but despite that I am managing to not smoke, just chew gum, even less than regular. I am reforming my routine and habits as I did not realize how dependent I was on smoking. So training sucked this week but I am still proud of the step I have taken forward to push myself to be healthier.



Diet

Diet is the biggest area that requires improvement and I have done a full breakdown of what is needed to correct this and will post below. I will be tracking calorie intake and macros with MFP to keep myself accountable



I plan to engage more on this thread, I will be posting minimum of 3 times a week, Monday, Wednesday, and once on the weekend.

My goal is to post pictures of weekly meals, progress pictures, weigh-ins and I am going to start taking body measurements using the following system.

Essential Bodybuilder Measurements

• Neck: Around the widest point, typically below the Adam's apple.
• Shoulders: Around the widest point (circumference).
• Chest: Around the fullest part, usually at nipple level.
• Waist: At the narrowest point (often 1-2 inches above the navel) or directly at the navel.
• Hips: Around the largest part of the glutes.
• Biceps: Flexed, at the highest peak (measure both arms).
• Forearms: The widest point with fist clenched and wrist straight.
• Thighs: Mid-point between hip and knee, or widest part.
• Calves: Flexed, at the widest point

I will take measurements this week to see where I am at. I will be making my weekends more routine as that is where I fall out and lose out on actually taking the week as a step forward and not staying stagnant.



Diet Break Down

Breakfast

3 Hard boiled eggs and a protein bar

• 395 calories
• 38g protein
• 11.5g Fat
• 16 carbs

Lunch Monday to Friday

Chicken breast

• 370 Cal
• 67 g Protein
• 8.4g Fat
• 0g Carbs

Pasta 68g

• 240 calories
• 14g protein
• 1.6g fat
• 46.5g carbs

Peas 80ml

• 38.5 calories
• 2.4g protein
• 0.3g fat
• 7g carbs

Sauce 82 ml

• 72 calories
• 1.3g protein
• 5.25g fat
• 5.25g carbs

In total my lunch is:

• 720 calories
• 85g protein
• 15.5g fat
• 59g carbs

Shake (2 Scoops)

• 280 calories
• 44g protein
• 5g fat
• 16g carbs

Dinner

1 cup of cooked lean ground beef

• 330 calories
• 32g protein
• 22g fat
• 0 carbs

Spicey Ramen

• 510 calories
• 11g protein
• 16g fat
• 83g carb

Total Daily Macros

• 2,250 calories
• 210g protein
• 70g fat
• 174g carbs

I calculated my BMR and it should be around 2700 calories, this puts me at a 500-calorie deficit per day and goal to lose 1 lb a week of fat. Currently weighing in at 190 lbs and should hit 180 lbs by end of June.



My biggest hurdle is sticking to my diet on the weekends, so I have made a new routine, will be setting timers as reminders to eat and using MFP to make sure I do not ruin my progress and stick to the calorie deficit.



I have uploaded progress pictures from last week, a couple meal pictures as well as what I cooked for lunch this week.



I think I am bang on with my protein and carb intake, my fats are slightly high by what I would say should be 50g a day. However, I am going to stick to this diet and see what progress I make. Any suggestions would help; however I have made this diet to stick to my budget, and the goal is to just stick to it and not deviate at night with dinner and on the weekends.



Quitting smoking has shown me the discipline I need to have in my other areas to be the bodybuilder I want to be. I understand this is going to be hard, and uncomfortable. But I also know that is what is needed to create change and the change I am driven towards is positive change.



I have thought about adding 1mg a week of reta split into two doses, but am not sure if it is needed or financially viable at the moment. I have noticed the biogenix site is down, I do not know if they got busted or what happened, but I need a source that is just as good for HGH and test. Any help here is appreciated.



I am still getting in a gallon of water a day, and have changed my sleeping pill which has improved my insomnia and sleep throughout the night.



I made positive change this week, but to keep accountable with sleep and lift progress I will be starting a journal to track things as well as using MFP to keep accountable for my diet. Diet is 90% of where I want to be so it has to be in check to see the gains and progress I hope for.



I used AI on one of my previous pictures and it gave me a picture of something I want to work towards. I have posted it with this post. I would like to know peoples thoughts on how achievable and in what timeframe I could do this. I understand it makes my legs look amazing and I want that, so I will be doing an extra push on leg days to try and see good results.



Overview

• I quit smoking to improve health markers and only want my red blood cell count and test to be out of range when I get tested in about 3 weeks. I also should see more gains due to better cardio vascular health and due to better recover with less nicotine
• I will track with a journal my weight, sleep and lifts to assure they are in check
• I will use MFP to keep calorie targets
• I have created a new weekend routine to assure I do not take a step back on the weekends and progress weekly further ahead to my goals.
• I need a source recommendation as Biogenix is down

Thank you all who have been patient with me and following along. It is time to really sacrifice my comfort and push forward harder than I ever have. All advice from the EVO family is helpful and appreciated.



Thanks!

 

[Airborne1097]

This is the AI image I would like to work towards lol

 

[LevButlerov]

Log Update May 18th, 2026

Overall, this week was subpar. I have done a 5 page reflection before starting this log entry so I can note what has been going well and what has not been properly focused on.



I was not feeling well this week and only got two workouts in, chest and back. I had severe back trap pain going down into my scapula that prevented me from pushing past 275 lbs on deadlift as my back was unbalanced and my right shoulder pinched. I need to do slow increases of weight while working up to heavier sets on deadlift to properly warm up. I did get stronger with my flat bench, I got 4 reps at 225 lbs with no spot. I also increased my incline fly’s to do sets with 50 lb dumbbells. I have let my diet slip during dinner time and on the weekend to much, and am currently weighing 190 lbs on the dot. I have gone through and analyzed my entire diet, training and sleep/ recovery aspects to see where I can improve.



Training

I am training hard, doing my fasted cardio in the morning and going to near or total failure at the gym during my lifts. I am also adding in my 5 – 10 minutes of HIIT cardio at the end of my lifting sessions. This means I will be doing weighted training 5 times a week and 30 minutes of cardio.



Recovery and Sleep

I have my smart watch and will be tracking my lifts and sleep in a journal. I want to achieve at least 7 hrs of sleep a day that is of good quality. Ultimately I would like 8 hrs but 7 is my minimum. I read into a lot about nicotine and how smoking effects muscle building and recovery is slowed down. I may have had a poor week with respect to bodybuilding, but I took a significant step forward and Tuesday morning after breakfast at work, I had my last cigarette. I have found it extremely hard to quit but am pushing through. There has been a lot of stress at home this week, but despite that I am managing to not smoke, just chew gum, even less than regular. I am reforming my routine and habits as I did not realize how dependent I was on smoking. So training sucked this week but I am still proud of the step I have taken forward to push myself to be healthier.



Diet

Diet is the biggest area that requires improvement and I have done a full breakdown of what is needed to correct this and will post below. I will be tracking calorie intake and macros with MFP to keep myself accountable



I plan to engage more on this thread, I will be posting minimum of 3 times a week, Monday, Wednesday, and once on the weekend.

My goal is to post pictures of weekly meals, progress pictures, weigh-ins and I am going to start taking body measurements using the following system.

Essential Bodybuilder Measurements

• Neck: Around the widest point, typically below the Adam's apple.
• Shoulders: Around the widest point (circumference).
• Chest: Around the fullest part, usually at nipple level.
• Waist: At the narrowest point (often 1-2 inches above the navel) or directly at the navel.
• Hips: Around the largest part of the glutes.
• Biceps: Flexed, at the highest peak (measure both arms).
• Forearms: The widest point with fist clenched and wrist straight.
• Thighs: Mid-point between hip and knee, or widest part.
• Calves: Flexed, at the widest point

I will take measurements this week to see where I am at. I will be making my weekends more routine as that is where I fall out and lose out on actually taking the week as a step forward and not staying stagnant.



Diet Break Down

Breakfast

3 Hard boiled eggs and a protein bar

• 395 calories
• 38g protein
• 11.5g Fat
• 16 carbs

Lunch Monday to Friday

Chicken breast

• 370 Cal
• 67 g Protein
• 8.4g Fat
• 0g Carbs

Pasta 68g

• 240 calories
• 14g protein
• 1.6g fat
• 46.5g carbs

Peas 80ml

• 38.5 calories
• 2.4g protein
• 0.3g fat
• 7g carbs

Sauce 82 ml

• 72 calories
• 1.3g protein
• 5.25g fat
• 5.25g carbs

In total my lunch is:

• 720 calories
• 85g protein
• 15.5g fat
• 59g carbs

Shake (2 Scoops)

• 280 calories
• 44g protein
• 5g fat
• 16g carbs

Dinner

1 cup of cooked lean ground beef

• 330 calories
• 32g protein
• 22g fat
• 0 carbs

Spicey Ramen

• 510 calories
• 11g protein
• 16g fat
• 83g carb

Total Daily Macros

• 2,250 calories
• 210g protein
• 70g fat
• 174g carbs

I calculated my BMR and it should be around 2700 calories, this puts me at a 500-calorie deficit per day and goal to lose 1 lb a week of fat. Currently weighing in at 190 lbs and should hit 180 lbs by end of June.



My biggest hurdle is sticking to my diet on the weekends, so I have made a new routine, will be setting timers as reminders to eat and using MFP to make sure I do not ruin my progress and stick to the calorie deficit.



I have uploaded progress pictures from last week, a couple meal pictures as well as what I cooked for lunch this week.



I think I am bang on with my protein and carb intake, my fats are slightly high by what I would say should be 50g a day. However, I am going to stick to this diet and see what progress I make. Any suggestions would help; however I have made this diet to stick to my budget, and the goal is to just stick to it and not deviate at night with dinner and on the weekends.



Quitting smoking has shown me the discipline I need to have in my other areas to be the bodybuilder I want to be. I understand this is going to be hard, and uncomfortable. But I also know that is what is needed to create change and the change I am driven towards is positive change.



I have thought about adding 1mg a week of reta split into two doses, but am not sure if it is needed or financially viable at the moment. I have noticed the biogenix site is down, I do not know if they got busted or what happened, but I need a source that is just as good for HGH and test. Any help here is appreciated.



I am still getting in a gallon of water a day, and have changed my sleeping pill which has improved my insomnia and sleep throughout the night.



I made positive change this week, but to keep accountable with sleep and lift progress I will be starting a journal to track things as well as using MFP to keep accountable for my diet. Diet is 90% of where I want to be so it has to be in check to see the gains and progress I hope for.



I used AI on one of my previous pictures and it gave me a picture of something I want to work towards. I have posted it with this post. I would like to know peoples thoughts on how achievable and in what timeframe I could do this. I understand it makes my legs look amazing and I want that, so I will be doing an extra push on leg days to try and see good results.



Overview

• I quit smoking to improve health markers and only want my red blood cell count and test to be out of range when I get tested in about 3 weeks. I also should see more gains due to better cardio vascular health and due to better recover with less nicotine
• I will track with a journal my weight, sleep and lifts to assure they are in check
• I will use MFP to keep calorie targets
• I have created a new weekend routine to assure I do not take a step back on the weekends and progress weekly further ahead to my goals.
• I need a source recommendation as Biogenix is down

Thank you all who have been patient with me and following along. It is time to really sacrifice my comfort and push forward harder than I ever have. All advice from the EVO family is helpful and appreciated.



Thanks!

good update I think lets try to cut the carbs to 100 and eat all around training can you do that? @Airborne1097 and can you move up your cardio?
how about supps?

This is the AI image I would like to work towards lol

you will get there

 

[Airborne1097]

good update I think lets try to cut the carbs to 100 and eat all around training can you do that? @Airborne1097 and can you move up your cardio?
how about supps?

you will get there

What do you mean eat all around training?

I am slowly hoping the cardio but it is hard bc I was smoking so much. Now that I quit it will be easier to do and progress!

Thanks for the feedback!

 

[stevesmi]

Log Update May 18th, 2026

Overall, this week was subpar. I have done a 5 page reflection before starting this log entry so I can note what has been going well and what has not been properly focused on.



I was not feeling well this week and only got two workouts in, chest and back. I had severe back trap pain going down into my scapula that prevented me from pushing past 275 lbs on deadlift as my back was unbalanced and my right shoulder pinched. I need to do slow increases of weight while working up to heavier sets on deadlift to properly warm up. I did get stronger with my flat bench, I got 4 reps at 225 lbs with no spot. I also increased my incline fly’s to do sets with 50 lb dumbbells. I have let my diet slip during dinner time and on the weekend to much, and am currently weighing 190 lbs on the dot. I have gone through and analyzed my entire diet, training and sleep/ recovery aspects to see where I can improve.



Training

I am training hard, doing my fasted cardio in the morning and going to near or total failure at the gym during my lifts. I am also adding in my 5 – 10 minutes of HIIT cardio at the end of my lifting sessions. This means I will be doing weighted training 5 times a week and 30 minutes of cardio.



Recovery and Sleep

I have my smart watch and will be tracking my lifts and sleep in a journal. I want to achieve at least 7 hrs of sleep a day that is of good quality. Ultimately I would like 8 hrs but 7 is my minimum. I read into a lot about nicotine and how smoking effects muscle building and recovery is slowed down. I may have had a poor week with respect to bodybuilding, but I took a significant step forward and Tuesday morning after breakfast at work, I had my last cigarette. I have found it extremely hard to quit but am pushing through. There has been a lot of stress at home this week, but despite that I am managing to not smoke, just chew gum, even less than regular. I am reforming my routine and habits as I did not realize how dependent I was on smoking. So training sucked this week but I am still proud of the step I have taken forward to push myself to be healthier.



Diet

Diet is the biggest area that requires improvement and I have done a full breakdown of what is needed to correct this and will post below. I will be tracking calorie intake and macros with MFP to keep myself accountable



I plan to engage more on this thread, I will be posting minimum of 3 times a week, Monday, Wednesday, and once on the weekend.

My goal is to post pictures of weekly meals, progress pictures, weigh-ins and I am going to start taking body measurements using the following system.

Essential Bodybuilder Measurements

• Neck: Around the widest point, typically below the Adam's apple.
• Shoulders: Around the widest point (circumference).
• Chest: Around the fullest part, usually at nipple level.
• Waist: At the narrowest point (often 1-2 inches above the navel) or directly at the navel.
• Hips: Around the largest part of the glutes.
• Biceps: Flexed, at the highest peak (measure both arms).
• Forearms: The widest point with fist clenched and wrist straight.
• Thighs: Mid-point between hip and knee, or widest part.
• Calves: Flexed, at the widest point

I will take measurements this week to see where I am at. I will be making my weekends more routine as that is where I fall out and lose out on actually taking the week as a step forward and not staying stagnant.



Diet Break Down

Breakfast

3 Hard boiled eggs and a protein bar

• 395 calories
• 38g protein
• 11.5g Fat
• 16 carbs

Lunch Monday to Friday

Chicken breast

• 370 Cal
• 67 g Protein
• 8.4g Fat
• 0g Carbs

Pasta 68g

• 240 calories
• 14g protein
• 1.6g fat
• 46.5g carbs

Peas 80ml

• 38.5 calories
• 2.4g protein
• 0.3g fat
• 7g carbs

Sauce 82 ml

• 72 calories
• 1.3g protein
• 5.25g fat
• 5.25g carbs

In total my lunch is:

• 720 calories
• 85g protein
• 15.5g fat
• 59g carbs

Shake (2 Scoops)

• 280 calories
• 44g protein
• 5g fat
• 16g carbs

Dinner

1 cup of cooked lean ground beef

• 330 calories
• 32g protein
• 22g fat
• 0 carbs

Spicey Ramen

• 510 calories
• 11g protein
• 16g fat
• 83g carb

Total Daily Macros

• 2,250 calories
• 210g protein
• 70g fat
• 174g carbs

I calculated my BMR and it should be around 2700 calories, this puts me at a 500-calorie deficit per day and goal to lose 1 lb a week of fat. Currently weighing in at 190 lbs and should hit 180 lbs by end of June.



My biggest hurdle is sticking to my diet on the weekends, so I have made a new routine, will be setting timers as reminders to eat and using MFP to make sure I do not ruin my progress and stick to the calorie deficit.



I have uploaded progress pictures from last week, a couple meal pictures as well as what I cooked for lunch this week.



I think I am bang on with my protein and carb intake, my fats are slightly high by what I would say should be 50g a day. However, I am going to stick to this diet and see what progress I make. Any suggestions would help; however I have made this diet to stick to my budget, and the goal is to just stick to it and not deviate at night with dinner and on the weekends.



Quitting smoking has shown me the discipline I need to have in my other areas to be the bodybuilder I want to be. I understand this is going to be hard, and uncomfortable. But I also know that is what is needed to create change and the change I am driven towards is positive change.



I have thought about adding 1mg a week of reta split into two doses, but am not sure if it is needed or financially viable at the moment. I have noticed the biogenix site is down, I do not know if they got busted or what happened, but I need a source that is just as good for HGH and test. Any help here is appreciated.



I am still getting in a gallon of water a day, and have changed my sleeping pill which has improved my insomnia and sleep throughout the night.



I made positive change this week, but to keep accountable with sleep and lift progress I will be starting a journal to track things as well as using MFP to keep accountable for my diet. Diet is 90% of where I want to be so it has to be in check to see the gains and progress I hope for.



I used AI on one of my previous pictures and it gave me a picture of something I want to work towards. I have posted it with this post. I would like to know peoples thoughts on how achievable and in what timeframe I could do this. I understand it makes my legs look amazing and I want that, so I will be doing an extra push on leg days to try and see good results.



Overview

• I quit smoking to improve health markers and only want my red blood cell count and test to be out of range when I get tested in about 3 weeks. I also should see more gains due to better cardio vascular health and due to better recover with less nicotine
• I will track with a journal my weight, sleep and lifts to assure they are in check
• I will use MFP to keep calorie targets
• I have created a new weekend routine to assure I do not take a step back on the weekends and progress weekly further ahead to my goals.
• I need a source recommendation as Biogenix is down

Thank you all who have been patient with me and following along. It is time to really sacrifice my comfort and push forward harder than I ever have. All advice from the EVO family is helpful and appreciated.



Thanks!

@Airborne1097 great job quitting smoking. Nobody should be smoking. It's absolutely horrible for you.

 

[Mobster]

I had severe back trap pain going down into my scapula that prevented me from pushing past 275 lbs on deadlift as my back was unbalanced and my right shoulder pinched.

This, when I get anything like this, just needs to be stretched

 

[ceo]

Log Update May 18th, 2026

Overall, this week was subpar. I have done a 5 page reflection before starting this log entry so I can note what has been going well and what has not been properly focused on.



I was not feeling well this week and only got two workouts in, chest and back. I had severe back trap pain going down into my scapula that prevented me from pushing past 275 lbs on deadlift as my back was unbalanced and my right shoulder pinched. I need to do slow increases of weight while working up to heavier sets on deadlift to properly warm up. I did get stronger with my flat bench, I got 4 reps at 225 lbs with no spot. I also increased my incline fly’s to do sets with 50 lb dumbbells. I have let my diet slip during dinner time and on the weekend to much, and am currently weighing 190 lbs on the dot. I have gone through and analyzed my entire diet, training and sleep/ recovery aspects to see where I can improve.



Training

I am training hard, doing my fasted cardio in the morning and going to near or total failure at the gym during my lifts. I am also adding in my 5 – 10 minutes of HIIT cardio at the end of my lifting sessions. This means I will be doing weighted training 5 times a week and 30 minutes of cardio.



Recovery and Sleep

I have my smart watch and will be tracking my lifts and sleep in a journal. I want to achieve at least 7 hrs of sleep a day that is of good quality. Ultimately I would like 8 hrs but 7 is my minimum. I read into a lot about nicotine and how smoking effects muscle building and recovery is slowed down. I may have had a poor week with respect to bodybuilding, but I took a significant step forward and Tuesday morning after breakfast at work, I had my last cigarette. I have found it extremely hard to quit but am pushing through. There has been a lot of stress at home this week, but despite that I am managing to not smoke, just chew gum, even less than regular. I am reforming my routine and habits as I did not realize how dependent I was on smoking. So training sucked this week but I am still proud of the step I have taken forward to push myself to be healthier.



Diet

Diet is the biggest area that requires improvement and I have done a full breakdown of what is needed to correct this and will post below. I will be tracking calorie intake and macros with MFP to keep myself accountable



I plan to engage more on this thread, I will be posting minimum of 3 times a week, Monday, Wednesday, and once on the weekend.

My goal is to post pictures of weekly meals, progress pictures, weigh-ins and I am going to start taking body measurements using the following system.

Essential Bodybuilder Measurements

• Neck: Around the widest point, typically below the Adam's apple.
• Shoulders: Around the widest point (circumference).
• Chest: Around the fullest part, usually at nipple level.
• Waist: At the narrowest point (often 1-2 inches above the navel) or directly at the navel.
• Hips: Around the largest part of the glutes.
• Biceps: Flexed, at the highest peak (measure both arms).
• Forearms: The widest point with fist clenched and wrist straight.
• Thighs: Mid-point between hip and knee, or widest part.
• Calves: Flexed, at the widest point

I will take measurements this week to see where I am at. I will be making my weekends more routine as that is where I fall out and lose out on actually taking the week as a step forward and not staying stagnant.



Diet Break Down

Breakfast

3 Hard boiled eggs and a protein bar

• 395 calories
• 38g protein
• 11.5g Fat
• 16 carbs

Lunch Monday to Friday

Chicken breast

• 370 Cal
• 67 g Protein
• 8.4g Fat
• 0g Carbs

Pasta 68g

• 240 calories
• 14g protein
• 1.6g fat
• 46.5g carbs

Peas 80ml

• 38.5 calories
• 2.4g protein
• 0.3g fat
• 7g carbs

Sauce 82 ml

• 72 calories
• 1.3g protein
• 5.25g fat
• 5.25g carbs

In total my lunch is:

• 720 calories
• 85g protein
• 15.5g fat
• 59g carbs

Shake (2 Scoops)

• 280 calories
• 44g protein
• 5g fat
• 16g carbs

Dinner

1 cup of cooked lean ground beef

• 330 calories
• 32g protein
• 22g fat
• 0 carbs

Spicey Ramen

• 510 calories
• 11g protein
• 16g fat
• 83g carb

Total Daily Macros

• 2,250 calories
• 210g protein
• 70g fat
• 174g carbs

I calculated my BMR and it should be around 2700 calories, this puts me at a 500-calorie deficit per day and goal to lose 1 lb a week of fat. Currently weighing in at 190 lbs and should hit 180 lbs by end of June.



My biggest hurdle is sticking to my diet on the weekends, so I have made a new routine, will be setting timers as reminders to eat and using MFP to make sure I do not ruin my progress and stick to the calorie deficit.



I have uploaded progress pictures from last week, a couple meal pictures as well as what I cooked for lunch this week.



I think I am bang on with my protein and carb intake, my fats are slightly high by what I would say should be 50g a day. However, I am going to stick to this diet and see what progress I make. Any suggestions would help; however I have made this diet to stick to my budget, and the goal is to just stick to it and not deviate at night with dinner and on the weekends.



Quitting smoking has shown me the discipline I need to have in my other areas to be the bodybuilder I want to be. I understand this is going to be hard, and uncomfortable. But I also know that is what is needed to create change and the change I am driven towards is positive change.



I have thought about adding 1mg a week of reta split into two doses, but am not sure if it is needed or financially viable at the moment. I have noticed the biogenix site is down, I do not know if they got busted or what happened, but I need a source that is just as good for HGH and test. Any help here is appreciated.



I am still getting in a gallon of water a day, and have changed my sleeping pill which has improved my insomnia and sleep throughout the night.



I made positive change this week, but to keep accountable with sleep and lift progress I will be starting a journal to track things as well as using MFP to keep accountable for my diet. Diet is 90% of where I want to be so it has to be in check to see the gains and progress I hope for.



I used AI on one of my previous pictures and it gave me a picture of something I want to work towards. I have posted it with this post. I would like to know peoples thoughts on how achievable and in what timeframe I could do this. I understand it makes my legs look amazing and I want that, so I will be doing an extra push on leg days to try and see good results.



Overview

• I quit smoking to improve health markers and only want my red blood cell count and test to be out of range when I get tested in about 3 weeks. I also should see more gains due to better cardio vascular health and due to better recover with less nicotine
• I will track with a journal my weight, sleep and lifts to assure they are in check
• I will use MFP to keep calorie targets
• I have created a new weekend routine to assure I do not take a step back on the weekends and progress weekly further ahead to my goals.
• I need a source recommendation as Biogenix is down

Thank you all who have been patient with me and following along. It is time to really sacrifice my comfort and push forward harder than I ever have. All advice from the EVO family is helpful and appreciated.



Thanks!

Bros, that's good that you are quitting smoking. Smoking is nasty. Where I live, barely anyone ever smokes. It's illegal pretty much everywhere. You should move somewhere where it's like that. @Airborne1097

 

[LevButlerov]

What do you mean eat all around training?

I am slowly hoping the cardio but it is hard bc I was smoking so much. Now that I quit it will be easier to do and progress!

Thanks for the feedback!

eat the carbs around training

 

[Ulter]

Log Update May 18th, 2026

Overall, this week was subpar. I have done a 5 page reflection before starting this log entry so I can note what has been going well and what has not been properly focused on.



I was not feeling well this week and only got two workouts in, chest and back. I had severe back trap pain going down into my scapula that prevented me from pushing past 275 lbs on deadlift as my back was unbalanced and my right shoulder pinched. I need to do slow increases of weight while working up to heavier sets on deadlift to properly warm up. I did get stronger with my flat bench, I got 4 reps at 225 lbs with no spot. I also increased my incline fly’s to do sets with 50 lb dumbbells. I have let my diet slip during dinner time and on the weekend to much, and am currently weighing 190 lbs on the dot. I have gone through and analyzed my entire diet, training and sleep/ recovery aspects to see where I can improve.



Training

I am training hard, doing my fasted cardio in the morning and going to near or total failure at the gym during my lifts. I am also adding in my 5 – 10 minutes of HIIT cardio at the end of my lifting sessions. This means I will be doing weighted training 5 times a week and 30 minutes of cardio.



Recovery and Sleep

I have my smart watch and will be tracking my lifts and sleep in a journal. I want to achieve at least 7 hrs of sleep a day that is of good quality. Ultimately I would like 8 hrs but 7 is my minimum. I read into a lot about nicotine and how smoking effects muscle building and recovery is slowed down. I may have had a poor week with respect to bodybuilding, but I took a significant step forward and Tuesday morning after breakfast at work, I had my last cigarette. I have found it extremely hard to quit but am pushing through. There has been a lot of stress at home this week, but despite that I am managing to not smoke, just chew gum, even less than regular. I am reforming my routine and habits as I did not realize how dependent I was on smoking. So training sucked this week but I am still proud of the step I have taken forward to push myself to be healthier.



Diet

Diet is the biggest area that requires improvement and I have done a full breakdown of what is needed to correct this and will post below. I will be tracking calorie intake and macros with MFP to keep myself accountable



I plan to engage more on this thread, I will be posting minimum of 3 times a week, Monday, Wednesday, and once on the weekend.

My goal is to post pictures of weekly meals, progress pictures, weigh-ins and I am going to start taking body measurements using the following system.

Essential Bodybuilder Measurements

• Neck: Around the widest point, typically below the Adam's apple.
• Shoulders: Around the widest point (circumference).
• Chest: Around the fullest part, usually at nipple level.
• Waist: At the narrowest point (often 1-2 inches above the navel) or directly at the navel.
• Hips: Around the largest part of the glutes.
• Biceps: Flexed, at the highest peak (measure both arms).
• Forearms: The widest point with fist clenched and wrist straight.
• Thighs: Mid-point between hip and knee, or widest part.
• Calves: Flexed, at the widest point

I will take measurements this week to see where I am at. I will be making my weekends more routine as that is where I fall out and lose out on actually taking the week as a step forward and not staying stagnant.



Diet Break Down

Breakfast

3 Hard boiled eggs and a protein bar

• 395 calories
• 38g protein
• 11.5g Fat
• 16 carbs

Lunch Monday to Friday

Chicken breast

• 370 Cal
• 67 g Protein
• 8.4g Fat
• 0g Carbs

Pasta 68g

• 240 calories
• 14g protein
• 1.6g fat
• 46.5g carbs

Peas 80ml

• 38.5 calories
• 2.4g protein
• 0.3g fat
• 7g carbs

Sauce 82 ml

• 72 calories
• 1.3g protein
• 5.25g fat
• 5.25g carbs

In total my lunch is:

• 720 calories
• 85g protein
• 15.5g fat
• 59g carbs

Shake (2 Scoops)

• 280 calories
• 44g protein
• 5g fat
• 16g carbs

Dinner

1 cup of cooked lean ground beef

• 330 calories
• 32g protein
• 22g fat
• 0 carbs

Spicey Ramen

• 510 calories
• 11g protein
• 16g fat
• 83g carb

Total Daily Macros

• 2,250 calories
• 210g protein
• 70g fat
• 174g carbs

I calculated my BMR and it should be around 2700 calories, this puts me at a 500-calorie deficit per day and goal to lose 1 lb a week of fat. Currently weighing in at 190 lbs and should hit 180 lbs by end of June.



My biggest hurdle is sticking to my diet on the weekends, so I have made a new routine, will be setting timers as reminders to eat and using MFP to make sure I do not ruin my progress and stick to the calorie deficit.



I have uploaded progress pictures from last week, a couple meal pictures as well as what I cooked for lunch this week.



I think I am bang on with my protein and carb intake, my fats are slightly high by what I would say should be 50g a day. However, I am going to stick to this diet and see what progress I make. Any suggestions would help; however I have made this diet to stick to my budget, and the goal is to just stick to it and not deviate at night with dinner and on the weekends.



Quitting smoking has shown me the discipline I need to have in my other areas to be the bodybuilder I want to be. I understand this is going to be hard, and uncomfortable. But I also know that is what is needed to create change and the change I am driven towards is positive change.



I have thought about adding 1mg a week of reta split into two doses, but am not sure if it is needed or financially viable at the moment. I have noticed the biogenix site is down, I do not know if they got busted or what happened, but I need a source that is just as good for HGH and test. Any help here is appreciated.



I am still getting in a gallon of water a day, and have changed my sleeping pill which has improved my insomnia and sleep throughout the night.



I made positive change this week, but to keep accountable with sleep and lift progress I will be starting a journal to track things as well as using MFP to keep accountable for my diet. Diet is 90% of where I want to be so it has to be in check to see the gains and progress I hope for.



I used AI on one of my previous pictures and it gave me a picture of something I want to work towards. I have posted it with this post. I would like to know peoples thoughts on how achievable and in what timeframe I could do this. I understand it makes my legs look amazing and I want that, so I will be doing an extra push on leg days to try and see good results.



Overview

• I quit smoking to improve health markers and only want my red blood cell count and test to be out of range when I get tested in about 3 weeks. I also should see more gains due to better cardio vascular health and due to better recover with less nicotine
• I will track with a journal my weight, sleep and lifts to assure they are in check
• I will use MFP to keep calorie targets
• I have created a new weekend routine to assure I do not take a step back on the weekends and progress weekly further ahead to my goals.
• I need a source recommendation as Biogenix is down

Thank you all who have been patient with me and following along. It is time to really sacrifice my comfort and push forward harder than I ever have. All advice from the EVO family is helpful and appreciated.



Thanks!

Proud of you on this one. @Airborne1097 quitting smoking is a great decision. You'll definitely help everything across the board.

 

[ROIDDERS]

Log Update May 18th, 2026

Overall, this week was subpar. I have done a 5 page reflection before starting this log entry so I can note what has been going well and what has not been properly focused on.



I was not feeling well this week and only got two workouts in, chest and back. I had severe back trap pain going down into my scapula that prevented me from pushing past 275 lbs on deadlift as my back was unbalanced and my right shoulder pinched. I need to do slow increases of weight while working up to heavier sets on deadlift to properly warm up. I did get stronger with my flat bench, I got 4 reps at 225 lbs with no spot. I also increased my incline fly’s to do sets with 50 lb dumbbells. I have let my diet slip during dinner time and on the weekend to much, and am currently weighing 190 lbs on the dot. I have gone through and analyzed my entire diet, training and sleep/ recovery aspects to see where I can improve.



Training

I am training hard, doing my fasted cardio in the morning and going to near or total failure at the gym during my lifts. I am also adding in my 5 – 10 minutes of HIIT cardio at the end of my lifting sessions. This means I will be doing weighted training 5 times a week and 30 minutes of cardio.



Recovery and Sleep

I have my smart watch and will be tracking my lifts and sleep in a journal. I want to achieve at least 7 hrs of sleep a day that is of good quality. Ultimately I would like 8 hrs but 7 is my minimum. I read into a lot about nicotine and how smoking effects muscle building and recovery is slowed down. I may have had a poor week with respect to bodybuilding, but I took a significant step forward and Tuesday morning after breakfast at work, I had my last cigarette. I have found it extremely hard to quit but am pushing through. There has been a lot of stress at home this week, but despite that I am managing to not smoke, just chew gum, even less than regular. I am reforming my routine and habits as I did not realize how dependent I was on smoking. So training sucked this week but I am still proud of the step I have taken forward to push myself to be healthier.



Diet

Diet is the biggest area that requires improvement and I have done a full breakdown of what is needed to correct this and will post below. I will be tracking calorie intake and macros with MFP to keep myself accountable



I plan to engage more on this thread, I will be posting minimum of 3 times a week, Monday, Wednesday, and once on the weekend.

My goal is to post pictures of weekly meals, progress pictures, weigh-ins and I am going to start taking body measurements using the following system.

Essential Bodybuilder Measurements

• Neck: Around the widest point, typically below the Adam's apple.
• Shoulders: Around the widest point (circumference).
• Chest: Around the fullest part, usually at nipple level.
• Waist: At the narrowest point (often 1-2 inches above the navel) or directly at the navel.
• Hips: Around the largest part of the glutes.
• Biceps: Flexed, at the highest peak (measure both arms).
• Forearms: The widest point with fist clenched and wrist straight.
• Thighs: Mid-point between hip and knee, or widest part.
• Calves: Flexed, at the widest point

I will take measurements this week to see where I am at. I will be making my weekends more routine as that is where I fall out and lose out on actually taking the week as a step forward and not staying stagnant.



Diet Break Down

Breakfast

3 Hard boiled eggs and a protein bar

• 395 calories
• 38g protein
• 11.5g Fat
• 16 carbs

Lunch Monday to Friday

Chicken breast

• 370 Cal
• 67 g Protein
• 8.4g Fat
• 0g Carbs

Pasta 68g

• 240 calories
• 14g protein
• 1.6g fat
• 46.5g carbs

Peas 80ml

• 38.5 calories
• 2.4g protein
• 0.3g fat
• 7g carbs

Sauce 82 ml

• 72 calories
• 1.3g protein
• 5.25g fat
• 5.25g carbs

In total my lunch is:

• 720 calories
• 85g protein
• 15.5g fat
• 59g carbs

Shake (2 Scoops)

• 280 calories
• 44g protein
• 5g fat
• 16g carbs

Dinner

1 cup of cooked lean ground beef

• 330 calories
• 32g protein
• 22g fat
• 0 carbs

Spicey Ramen

• 510 calories
• 11g protein
• 16g fat
• 83g carb

Total Daily Macros

• 2,250 calories
• 210g protein
• 70g fat
• 174g carbs

I calculated my BMR and it should be around 2700 calories, this puts me at a 500-calorie deficit per day and goal to lose 1 lb a week of fat. Currently weighing in at 190 lbs and should hit 180 lbs by end of June.



My biggest hurdle is sticking to my diet on the weekends, so I have made a new routine, will be setting timers as reminders to eat and using MFP to make sure I do not ruin my progress and stick to the calorie deficit.



I have uploaded progress pictures from last week, a couple meal pictures as well as what I cooked for lunch this week.



I think I am bang on with my protein and carb intake, my fats are slightly high by what I would say should be 50g a day. However, I am going to stick to this diet and see what progress I make. Any suggestions would help; however I have made this diet to stick to my budget, and the goal is to just stick to it and not deviate at night with dinner and on the weekends.



Quitting smoking has shown me the discipline I need to have in my other areas to be the bodybuilder I want to be. I understand this is going to be hard, and uncomfortable. But I also know that is what is needed to create change and the change I am driven towards is positive change.



I have thought about adding 1mg a week of reta split into two doses, but am not sure if it is needed or financially viable at the moment. I have noticed the biogenix site is down, I do not know if they got busted or what happened, but I need a source that is just as good for HGH and test. Any help here is appreciated.



I am still getting in a gallon of water a day, and have changed my sleeping pill which has improved my insomnia and sleep throughout the night.



I made positive change this week, but to keep accountable with sleep and lift progress I will be starting a journal to track things as well as using MFP to keep accountable for my diet. Diet is 90% of where I want to be so it has to be in check to see the gains and progress I hope for.



I used AI on one of my previous pictures and it gave me a picture of something I want to work towards. I have posted it with this post. I would like to know peoples thoughts on how achievable and in what timeframe I could do this. I understand it makes my legs look amazing and I want that, so I will be doing an extra push on leg days to try and see good results.



Overview

• I quit smoking to improve health markers and only want my red blood cell count and test to be out of range when I get tested in about 3 weeks. I also should see more gains due to better cardio vascular health and due to better recover with less nicotine
• I will track with a journal my weight, sleep and lifts to assure they are in check
• I will use MFP to keep calorie targets
• I have created a new weekend routine to assure I do not take a step back on the weekends and progress weekly further ahead to my goals.
• I need a source recommendation as Biogenix is down

Thank you all who have been patient with me and following along. It is time to really sacrifice my comfort and push forward harder than I ever have. All advice from the EVO family is helpful and appreciated.



Thanks!

@Airborne1097 I love your mentality and yes you are right: diet is 90%. A lot of people think that's an exaggeration but it's not. If you're eating junk every day, you're going to feel like junk.

 

[2Thick]

Log Update May 18th, 2026

Overall, this week was subpar. I have done a 5 page reflection before starting this log entry so I can note what has been going well and what has not been properly focused on.



I was not feeling well this week and only got two workouts in, chest and back. I had severe back trap pain going down into my scapula that prevented me from pushing past 275 lbs on deadlift as my back was unbalanced and my right shoulder pinched. I need to do slow increases of weight while working up to heavier sets on deadlift to properly warm up. I did get stronger with my flat bench, I got 4 reps at 225 lbs with no spot. I also increased my incline fly’s to do sets with 50 lb dumbbells. I have let my diet slip during dinner time and on the weekend to much, and am currently weighing 190 lbs on the dot. I have gone through and analyzed my entire diet, training and sleep/ recovery aspects to see where I can improve.



Training

I am training hard, doing my fasted cardio in the morning and going to near or total failure at the gym during my lifts. I am also adding in my 5 – 10 minutes of HIIT cardio at the end of my lifting sessions. This means I will be doing weighted training 5 times a week and 30 minutes of cardio.



Recovery and Sleep

I have my smart watch and will be tracking my lifts and sleep in a journal. I want to achieve at least 7 hrs of sleep a day that is of good quality. Ultimately I would like 8 hrs but 7 is my minimum. I read into a lot about nicotine and how smoking effects muscle building and recovery is slowed down. I may have had a poor week with respect to bodybuilding, but I took a significant step forward and Tuesday morning after breakfast at work, I had my last cigarette. I have found it extremely hard to quit but am pushing through. There has been a lot of stress at home this week, but despite that I am managing to not smoke, just chew gum, even less than regular. I am reforming my routine and habits as I did not realize how dependent I was on smoking. So training sucked this week but I am still proud of the step I have taken forward to push myself to be healthier.



Diet

Diet is the biggest area that requires improvement and I have done a full breakdown of what is needed to correct this and will post below. I will be tracking calorie intake and macros with MFP to keep myself accountable



I plan to engage more on this thread, I will be posting minimum of 3 times a week, Monday, Wednesday, and once on the weekend.

My goal is to post pictures of weekly meals, progress pictures, weigh-ins and I am going to start taking body measurements using the following system.

Essential Bodybuilder Measurements

• Neck: Around the widest point, typically below the Adam's apple.
• Shoulders: Around the widest point (circumference).
• Chest: Around the fullest part, usually at nipple level.
• Waist: At the narrowest point (often 1-2 inches above the navel) or directly at the navel.
• Hips: Around the largest part of the glutes.
• Biceps: Flexed, at the highest peak (measure both arms).
• Forearms: The widest point with fist clenched and wrist straight.
• Thighs: Mid-point between hip and knee, or widest part.
• Calves: Flexed, at the widest point

I will take measurements this week to see where I am at. I will be making my weekends more routine as that is where I fall out and lose out on actually taking the week as a step forward and not staying stagnant.



Diet Break Down

Breakfast

3 Hard boiled eggs and a protein bar

• 395 calories
• 38g protein
• 11.5g Fat
• 16 carbs

Lunch Monday to Friday

Chicken breast

• 370 Cal
• 67 g Protein
• 8.4g Fat
• 0g Carbs

Pasta 68g

• 240 calories
• 14g protein
• 1.6g fat
• 46.5g carbs

Peas 80ml

• 38.5 calories
• 2.4g protein
• 0.3g fat
• 7g carbs

Sauce 82 ml

• 72 calories
• 1.3g protein
• 5.25g fat
• 5.25g carbs

In total my lunch is:

• 720 calories
• 85g protein
• 15.5g fat
• 59g carbs

Shake (2 Scoops)

• 280 calories
• 44g protein
• 5g fat
• 16g carbs

Dinner

1 cup of cooked lean ground beef

• 330 calories
• 32g protein
• 22g fat
• 0 carbs

Spicey Ramen

• 510 calories
• 11g protein
• 16g fat
• 83g carb

Total Daily Macros

• 2,250 calories
• 210g protein
• 70g fat
• 174g carbs

I calculated my BMR and it should be around 2700 calories, this puts me at a 500-calorie deficit per day and goal to lose 1 lb a week of fat. Currently weighing in at 190 lbs and should hit 180 lbs by end of June.



My biggest hurdle is sticking to my diet on the weekends, so I have made a new routine, will be setting timers as reminders to eat and using MFP to make sure I do not ruin my progress and stick to the calorie deficit.



I have uploaded progress pictures from last week, a couple meal pictures as well as what I cooked for lunch this week.



I think I am bang on with my protein and carb intake, my fats are slightly high by what I would say should be 50g a day. However, I am going to stick to this diet and see what progress I make. Any suggestions would help; however I have made this diet to stick to my budget, and the goal is to just stick to it and not deviate at night with dinner and on the weekends.



Quitting smoking has shown me the discipline I need to have in my other areas to be the bodybuilder I want to be. I understand this is going to be hard, and uncomfortable. But I also know that is what is needed to create change and the change I am driven towards is positive change.



I have thought about adding 1mg a week of reta split into two doses, but am not sure if it is needed or financially viable at the moment. I have noticed the biogenix site is down, I do not know if they got busted or what happened, but I need a source that is just as good for HGH and test. Any help here is appreciated.



I am still getting in a gallon of water a day, and have changed my sleeping pill which has improved my insomnia and sleep throughout the night.



I made positive change this week, but to keep accountable with sleep and lift progress I will be starting a journal to track things as well as using MFP to keep accountable for my diet. Diet is 90% of where I want to be so it has to be in check to see the gains and progress I hope for.



I used AI on one of my previous pictures and it gave me a picture of something I want to work towards. I have posted it with this post. I would like to know peoples thoughts on how achievable and in what timeframe I could do this. I understand it makes my legs look amazing and I want that, so I will be doing an extra push on leg days to try and see good results.



Overview

• I quit smoking to improve health markers and only want my red blood cell count and test to be out of range when I get tested in about 3 weeks. I also should see more gains due to better cardio vascular health and due to better recover with less nicotine
• I will track with a journal my weight, sleep and lifts to assure they are in check
• I will use MFP to keep calorie targets
• I have created a new weekend routine to assure I do not take a step back on the weekends and progress weekly further ahead to my goals.
• I need a source recommendation as Biogenix is down

Thank you all who have been patient with me and following along. It is time to really sacrifice my comfort and push forward harder than I ever have. All advice from the EVO family is helpful and appreciated.



Thanks!

Man, you already look really strong. No telling what you're capable of doing with some tweaks here and there. Things like quitting smoking, journaling and logging (as you're doing here), and food prep are going to be the things that take you to the next level. @Airborne1097

 

[Tiger Salman Khan]

Log Update May 18th, 2026

Overall, this week was subpar. I have done a 5 page reflection before starting this log entry so I can note what has been going well and what has not been properly focused on.



I was not feeling well this week and only got two workouts in, chest and back. I had severe back trap pain going down into my scapula that prevented me from pushing past 275 lbs on deadlift as my back was unbalanced and my right shoulder pinched. I need to do slow increases of weight while working up to heavier sets on deadlift to properly warm up. I did get stronger with my flat bench, I got 4 reps at 225 lbs with no spot. I also increased my incline fly’s to do sets with 50 lb dumbbells. I have let my diet slip during dinner time and on the weekend to much, and am currently weighing 190 lbs on the dot. I have gone through and analyzed my entire diet, training and sleep/ recovery aspects to see where I can improve.



Training

I am training hard, doing my fasted cardio in the morning and going to near or total failure at the gym during my lifts. I am also adding in my 5 – 10 minutes of HIIT cardio at the end of my lifting sessions. This means I will be doing weighted training 5 times a week and 30 minutes of cardio.



Recovery and Sleep

I have my smart watch and will be tracking my lifts and sleep in a journal. I want to achieve at least 7 hrs of sleep a day that is of good quality. Ultimately I would like 8 hrs but 7 is my minimum. I read into a lot about nicotine and how smoking effects muscle building and recovery is slowed down. I may have had a poor week with respect to bodybuilding, but I took a significant step forward and Tuesday morning after breakfast at work, I had my last cigarette. I have found it extremely hard to quit but am pushing through. There has been a lot of stress at home this week, but despite that I am managing to not smoke, just chew gum, even less than regular. I am reforming my routine and habits as I did not realize how dependent I was on smoking. So training sucked this week but I am still proud of the step I have taken forward to push myself to be healthier.



Diet

Diet is the biggest area that requires improvement and I have done a full breakdown of what is needed to correct this and will post below. I will be tracking calorie intake and macros with MFP to keep myself accountable



I plan to engage more on this thread, I will be posting minimum of 3 times a week, Monday, Wednesday, and once on the weekend.

My goal is to post pictures of weekly meals, progress pictures, weigh-ins and I am going to start taking body measurements using the following system.

Essential Bodybuilder Measurements

• Neck: Around the widest point, typically below the Adam's apple.
• Shoulders: Around the widest point (circumference).
• Chest: Around the fullest part, usually at nipple level.
• Waist: At the narrowest point (often 1-2 inches above the navel) or directly at the navel.
• Hips: Around the largest part of the glutes.
• Biceps: Flexed, at the highest peak (measure both arms).
• Forearms: The widest point with fist clenched and wrist straight.
• Thighs: Mid-point between hip and knee, or widest part.
• Calves: Flexed, at the widest point

I will take measurements this week to see where I am at. I will be making my weekends more routine as that is where I fall out and lose out on actually taking the week as a step forward and not staying stagnant.



Diet Break Down

Breakfast

3 Hard boiled eggs and a protein bar

• 395 calories
• 38g protein
• 11.5g Fat
• 16 carbs

Lunch Monday to Friday

Chicken breast

• 370 Cal
• 67 g Protein
• 8.4g Fat
• 0g Carbs

Pasta 68g

• 240 calories
• 14g protein
• 1.6g fat
• 46.5g carbs

Peas 80ml

• 38.5 calories
• 2.4g protein
• 0.3g fat
• 7g carbs

Sauce 82 ml

• 72 calories
• 1.3g protein
• 5.25g fat
• 5.25g carbs

In total my lunch is:

• 720 calories
• 85g protein
• 15.5g fat
• 59g carbs

Shake (2 Scoops)

• 280 calories
• 44g protein
• 5g fat
• 16g carbs

Dinner

1 cup of cooked lean ground beef

• 330 calories
• 32g protein
• 22g fat
• 0 carbs

Spicey Ramen

• 510 calories
• 11g protein
• 16g fat
• 83g carb

Total Daily Macros

• 2,250 calories
• 210g protein
• 70g fat
• 174g carbs

I calculated my BMR and it should be around 2700 calories, this puts me at a 500-calorie deficit per day and goal to lose 1 lb a week of fat. Currently weighing in at 190 lbs and should hit 180 lbs by end of June.



My biggest hurdle is sticking to my diet on the weekends, so I have made a new routine, will be setting timers as reminders to eat and using MFP to make sure I do not ruin my progress and stick to the calorie deficit.



I have uploaded progress pictures from last week, a couple meal pictures as well as what I cooked for lunch this week.



I think I am bang on with my protein and carb intake, my fats are slightly high by what I would say should be 50g a day. However, I am going to stick to this diet and see what progress I make. Any suggestions would help; however I have made this diet to stick to my budget, and the goal is to just stick to it and not deviate at night with dinner and on the weekends.



Quitting smoking has shown me the discipline I need to have in my other areas to be the bodybuilder I want to be. I understand this is going to be hard, and uncomfortable. But I also know that is what is needed to create change and the change I am driven towards is positive change.



I have thought about adding 1mg a week of reta split into two doses, but am not sure if it is needed or financially viable at the moment. I have noticed the biogenix site is down, I do not know if they got busted or what happened, but I need a source that is just as good for HGH and test. Any help here is appreciated.



I am still getting in a gallon of water a day, and have changed my sleeping pill which has improved my insomnia and sleep throughout the night.



I made positive change this week, but to keep accountable with sleep and lift progress I will be starting a journal to track things as well as using MFP to keep accountable for my diet. Diet is 90% of where I want to be so it has to be in check to see the gains and progress I hope for.



I used AI on one of my previous pictures and it gave me a picture of something I want to work towards. I have posted it with this post. I would like to know peoples thoughts on how achievable and in what timeframe I could do this. I understand it makes my legs look amazing and I want that, so I will be doing an extra push on leg days to try and see good results.



Overview

• I quit smoking to improve health markers and only want my red blood cell count and test to be out of range when I get tested in about 3 weeks. I also should see more gains due to better cardio vascular health and due to better recover with less nicotine
• I will track with a journal my weight, sleep and lifts to assure they are in check
• I will use MFP to keep calorie targets
• I have created a new weekend routine to assure I do not take a step back on the weekends and progress weekly further ahead to my goals.
• I need a source recommendation as Biogenix is down

Thank you all who have been patient with me and following along. It is time to really sacrifice my comfort and push forward harder than I ever have. All advice from the EVO family is helpful and appreciated.



Thanks!

@Airborne1097 amazing work bro....quitting smoking is a wise decision......

 

[Airborne1097]

Happy Wednesday Evo Family!

I will start off with yesterdays workout:

Monday – Chest

Incline Bench Pyramid

95 lbs – 12 reps warm Up

135lbs – 10 reps warm Up

155lbs – 10 reps warm Up

185 lbs – 8 reps

205lbs – 5 reps Nice deep and full still

I felt like really seeing how my strength has gone up so I did one more set

225lbs – 2 reps I should have asked someone for a spot as I was scared to go as deep as all the other sets (Basically right to my chest) but still got 2 decent reps

Flat Machine Fly’s

140 lbs – 12 reps really holding the flexed position at the front for all sets

160 lbs – 10 reps really holding the squeeze

180lbs – 6 reps really holding the squeeze

Pull Overs

3 sets @ 65lbs for 10 reps

Dips Inclined body to hit chest until Failure



A couple notes from this workout. I did not get to do more sets of dips bc my fiancé who goes to a planet fitness up the road was done her workout and also is the reason I did not get to fit in my HIIT at the end of my routine. Usually I do not have to drive her and she goes with a friend, however, I did drive her yesterday. I did my mile of fasted cardio in the morning at 6:30AM. The real take aways from this workout are the strength increases I have had since beginning my log a few weeks ago. At the start I could have maybe done 185lbs for 2 reps of incline bench, now it is up 40 lbs to 225 lbs. Although I felt I could have gone deeper in the negative stretch I am going to try and be more outgoing in the gym and ask for a spot from random people even if I do not know them. Overall, I am not the most extraverted guy, and I am quite docile, finding it also hard to reach out for help. But I know to push myself appropriately this is a prime example where I need to get out of my interpersonal space. Also, I have been incline benching for over the past year so a 40 lb increase in weight over 3 – 4 weeks is substantial as it is not a new exercise where the initial increase in weight is due to my nervous system adapting. I think I can truly say the new HGH (Although not proven to make you stronger) and test I received from biogenix (Which is now down) has delivered a powerful punch, and with continued protocol and better sourced PEDs I can keep the strength up and prove to myself I am actually building muscle. All lifts for my chest day were up in weight, although I usually do dumbbell flys and the machine is new and not a good point of reference.

I hope where I am approaching lifting as my point of view is also logical to those following this thread, as my education is mechanical with a specialization in biomechanical engineering. I have gone through scientific study and exercises to know when you’re changing to many variables at once relsuts can not be tracked, and to understand what could be a statistical outlier. I know not all my knowledge is science based and a lot of the videos out there and information is bro science. However, science based research papers have there flaws as well, as mentioned previously when switching exercises an increase in weight would be noted as an increase in strength and therefore muscle stimulus and growth. But switching exercises to frequently does not give you a base and simply the first several weeks of a new exercise increasing in strength is stabilizers and your nervous system getting use to push more weight that it is not used to in that form.

I welcome anyone to correct me in any of my posts, as I joined the EVO family to learn and grow, as well as prevent stagnation.



I have quick smoking, and originally when I made my first post did not drink. Since quitting in my downtime, I do not know what to do and have drank a little more. My goal is to go sober after this Saturday and push my limits past the last time previous of 1 year that I have been sober for before. I do not know if anyone has any recommendations? I know Reta can help with this, as well as fat lose as long as you are still hitting your goals with not to much of a surprised appetite from having a dose higher than optimal for you. I just don’t know with saving for my wedding if I can afford 10mg for anywhere from $70 - $210 a vial.



One thing I have noticed after working out in the beginning of the week is my lower trap and scapula/erector knots and pain get worse. I know at work I am more stressed and I hold my stress in my upper back, but I researched this pain and found notes that it could be a sign that I am not stabilising myself with my core and pushing my shoulders back flush enough against the bench, placing to much reliance on these areas of my back. If anyone has experience with this please let me know, and please let me know what stretches might help. I bring a lacrosse ball to work to roll my back on my chair to help but it has been getting increasingly painful, and I will be booking a professional deep tissue massage to try and address the damage and knots.



I had to skip back today because of the pain I was experiencing. I have I high pain threshold, as when my elbow was broken off, I called it a swell bow and continued as normal for three days before going into the hospital and getting rushing into surgery.

Overall, key takeaways from this are that I probably need to adjust my form for benching as well as my work position. I need to go completely sober after this Saturday which I know is doable from quitting smoking. My strength has significantly increased week after week over the last 3 – 4 weeks. I am happy with the progress I have made, but with any human on this earth living in this century things are slower than desired. I rather slow and steady than no progress though and I need to keep this in mind. Maybe just require some of that EVO Family support lol



On one more side note, I think Reta might help, as sometimes at night I get up and have the easiest thing which is a muffin and I do not need those cravings and extra calories.



Any feedback on my progress, tips to do better and improve are always welcome.



Thanks!


PS. Thankyou everyone for the continued support and the support about quitting smoking!

 

[LevButlerov]

Happy Wednesday Evo Family!

I will start off with yesterdays workout:

Monday – Chest

Incline Bench Pyramid

95 lbs – 12 reps warm Up

135lbs – 10 reps warm Up

155lbs – 10 reps warm Up

185 lbs – 8 reps

205lbs – 5 reps Nice deep and full still

I felt like really seeing how my strength has gone up so I did one more set

225lbs – 2 reps I should have asked someone for a spot as I was scared to go as deep as all the other sets (Basically right to my chest) but still got 2 decent reps

Flat Machine Fly’s

140 lbs – 12 reps really holding the flexed position at the front for all sets

160 lbs – 10 reps really holding the squeeze

180lbs – 6 reps really holding the squeeze

Pull Overs

3 sets @ 65lbs for 10 reps

Dips Inclined body to hit chest until Failure



A couple notes from this workout. I did not get to do more sets of dips bc my fiancé who goes to a planet fitness up the road was done her workout and also is the reason I did not get to fit in my HIIT at the end of my routine. Usually I do not have to drive her and she goes with a friend, however, I did drive her yesterday. I did my mile of fasted cardio in the morning at 6:30AM. The real take aways from this workout are the strength increases I have had since beginning my log a few weeks ago. At the start I could have maybe done 185lbs for 2 reps of incline bench, now it is up 40 lbs to 225 lbs. Although I felt I could have gone deeper in the negative stretch I am going to try and be more outgoing in the gym and ask for a spot from random people even if I do not know them. Overall, I am not the most extraverted guy, and I am quite docile, finding it also hard to reach out for help. But I know to push myself appropriately this is a prime example where I need to get out of my interpersonal space. Also, I have been incline benching for over the past year so a 40 lb increase in weight over 3 – 4 weeks is substantial as it is not a new exercise where the initial increase in weight is due to my nervous system adapting. I think I can truly say the new HGH (Although not proven to make you stronger) and test I received from biogenix (Which is now down) has delivered a powerful punch, and with continued protocol and better sourced PEDs I can keep the strength up and prove to myself I am actually building muscle. All lifts for my chest day were up in weight, although I usually do dumbbell flys and the machine is new and not a good point of reference.

I hope where I am approaching lifting as my point of view is also logical to those following this thread, as my education is mechanical with a specialization in biomechanical engineering. I have gone through scientific study and exercises to know when you’re changing to many variables at once relsuts can not be tracked, and to understand what could be a statistical outlier. I know not all my knowledge is science based and a lot of the videos out there and information is bro science. However, science based research papers have there flaws as well, as mentioned previously when switching exercises an increase in weight would be noted as an increase in strength and therefore muscle stimulus and growth. But switching exercises to frequently does not give you a base and simply the first several weeks of a new exercise increasing in strength is stabilizers and your nervous system getting use to push more weight that it is not used to in that form.

I welcome anyone to correct me in any of my posts, as I joined the EVO family to learn and grow, as well as prevent stagnation.



I have quick smoking, and originally when I made my first post did not drink. Since quitting in my downtime, I do not know what to do and have drank a little more. My goal is to go sober after this Saturday and push my limits past the last time previous of 1 year that I have been sober for before. I do not know if anyone has any recommendations? I know Reta can help with this, as well as fat lose as long as you are still hitting your goals with not to much of a surprised appetite from having a dose higher than optimal for you. I just don’t know with saving for my wedding if I can afford 10mg for anywhere from $70 - $210 a vial.



One thing I have noticed after working out in the beginning of the week is my lower trap and scapula/erector knots and pain get worse. I know at work I am more stressed and I hold my stress in my upper back, but I researched this pain and found notes that it could be a sign that I am not stabilising myself with my core and pushing my shoulders back flush enough against the bench, placing to much reliance on these areas of my back. If anyone has experience with this please let me know, and please let me know what stretches might help. I bring a lacrosse ball to work to roll my back on my chair to help but it has been getting increasingly painful, and I will be booking a professional deep tissue massage to try and address the damage and knots.



I had to skip back today because of the pain I was experiencing. I have I high pain threshold, as when my elbow was broken off, I called it a swell bow and continued as normal for three days before going into the hospital and getting rushing into surgery.

Overall, key takeaways from this are that I probably need to adjust my form for benching as well as my work position. I need to go completely sober after this Saturday which I know is doable from quitting smoking. My strength has significantly increased week after week over the last 3 – 4 weeks. I am happy with the progress I have made, but with any human on this earth living in this century things are slower than desired. I rather slow and steady than no progress though and I need to keep this in mind. Maybe just require some of that EVO Family support lol



On one more side note, I think Reta might help, as sometimes at night I get up and have the easiest thing which is a muffin and I do not need those cravings and extra calories.



Any feedback on my progress, tips to do better and improve are always welcome.



Thanks!


PS. Thankyou everyone for the continued support and the support about quitting smoking!

Good training today @Airborne1097 incline bench 225 pyramid up is perfect but add a drop set a bit to 100.
You are making good progress and 40lb jump on incline is no joke, especially you're going up regular.

Quitting smoking is a huge win too, so give yourself credit there, and going sober again is absolutely doable if you already proved to yourself you can do 1 year before. EVO family support, stay off the cigs and alcohol though I am guilty of using nicotine pouches myself tbh.

For the upper back and scapula pain, smart move backing off instead of forcing it, thats injury city.
EVO family love your way!


@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn @toddthelineman

 

[ballin2504]

Log Update May 18th, 2026

Overall, this week was subpar. I have done a 5 page reflection before starting this log entry so I can note what has been going well and what has not been properly focused on.



I was not feeling well this week and only got two workouts in, chest and back. I had severe back trap pain going down into my scapula that prevented me from pushing past 275 lbs on deadlift as my back was unbalanced and my right shoulder pinched. I need to do slow increases of weight while working up to heavier sets on deadlift to properly warm up. I did get stronger with my flat bench, I got 4 reps at 225 lbs with no spot. I also increased my incline fly’s to do sets with 50 lb dumbbells. I have let my diet slip during dinner time and on the weekend to much, and am currently weighing 190 lbs on the dot. I have gone through and analyzed my entire diet, training and sleep/ recovery aspects to see where I can improve.



Training

I am training hard, doing my fasted cardio in the morning and going to near or total failure at the gym during my lifts. I am also adding in my 5 – 10 minutes of HIIT cardio at the end of my lifting sessions. This means I will be doing weighted training 5 times a week and 30 minutes of cardio.



Recovery and Sleep

I have my smart watch and will be tracking my lifts and sleep in a journal. I want to achieve at least 7 hrs of sleep a day that is of good quality. Ultimately I would like 8 hrs but 7 is my minimum. I read into a lot about nicotine and how smoking effects muscle building and recovery is slowed down. I may have had a poor week with respect to bodybuilding, but I took a significant step forward and Tuesday morning after breakfast at work, I had my last cigarette. I have found it extremely hard to quit but am pushing through. There has been a lot of stress at home this week, but despite that I am managing to not smoke, just chew gum, even less than regular. I am reforming my routine and habits as I did not realize how dependent I was on smoking. So training sucked this week but I am still proud of the step I have taken forward to push myself to be healthier.



Diet

Diet is the biggest area that requires improvement and I have done a full breakdown of what is needed to correct this and will post below. I will be tracking calorie intake and macros with MFP to keep myself accountable



I plan to engage more on this thread, I will be posting minimum of 3 times a week, Monday, Wednesday, and once on the weekend.

My goal is to post pictures of weekly meals, progress pictures, weigh-ins and I am going to start taking body measurements using the following system.

Essential Bodybuilder Measurements

• Neck: Around the widest point, typically below the Adam's apple.
• Shoulders: Around the widest point (circumference).
• Chest: Around the fullest part, usually at nipple level.
• Waist: At the narrowest point (often 1-2 inches above the navel) or directly at the navel.
• Hips: Around the largest part of the glutes.
• Biceps: Flexed, at the highest peak (measure both arms).
• Forearms: The widest point with fist clenched and wrist straight.
• Thighs: Mid-point between hip and knee, or widest part.
• Calves: Flexed, at the widest point

I will take measurements this week to see where I am at. I will be making my weekends more routine as that is where I fall out and lose out on actually taking the week as a step forward and not staying stagnant.



Diet Break Down

Breakfast

3 Hard boiled eggs and a protein bar

• 395 calories
• 38g protein
• 11.5g Fat
• 16 carbs

Lunch Monday to Friday

Chicken breast

• 370 Cal
• 67 g Protein
• 8.4g Fat
• 0g Carbs

Pasta 68g

• 240 calories
• 14g protein
• 1.6g fat
• 46.5g carbs

Peas 80ml

• 38.5 calories
• 2.4g protein
• 0.3g fat
• 7g carbs

Sauce 82 ml

• 72 calories
• 1.3g protein
• 5.25g fat
• 5.25g carbs

In total my lunch is:

• 720 calories
• 85g protein
• 15.5g fat
• 59g carbs

Shake (2 Scoops)

• 280 calories
• 44g protein
• 5g fat
• 16g carbs

Dinner

1 cup of cooked lean ground beef

• 330 calories
• 32g protein
• 22g fat
• 0 carbs

Spicey Ramen

• 510 calories
• 11g protein
• 16g fat
• 83g carb

Total Daily Macros

• 2,250 calories
• 210g protein
• 70g fat
• 174g carbs

I calculated my BMR and it should be around 2700 calories, this puts me at a 500-calorie deficit per day and goal to lose 1 lb a week of fat. Currently weighing in at 190 lbs and should hit 180 lbs by end of June.



My biggest hurdle is sticking to my diet on the weekends, so I have made a new routine, will be setting timers as reminders to eat and using MFP to make sure I do not ruin my progress and stick to the calorie deficit.



I have uploaded progress pictures from last week, a couple meal pictures as well as what I cooked for lunch this week.



I think I am bang on with my protein and carb intake, my fats are slightly high by what I would say should be 50g a day. However, I am going to stick to this diet and see what progress I make. Any suggestions would help; however I have made this diet to stick to my budget, and the goal is to just stick to it and not deviate at night with dinner and on the weekends.



Quitting smoking has shown me the discipline I need to have in my other areas to be the bodybuilder I want to be. I understand this is going to be hard, and uncomfortable. But I also know that is what is needed to create change and the change I am driven towards is positive change.



I have thought about adding 1mg a week of reta split into two doses, but am not sure if it is needed or financially viable at the moment. I have noticed the biogenix site is down, I do not know if they got busted or what happened, but I need a source that is just as good for HGH and test. Any help here is appreciated.



I am still getting in a gallon of water a day, and have changed my sleeping pill which has improved my insomnia and sleep throughout the night.



I made positive change this week, but to keep accountable with sleep and lift progress I will be starting a journal to track things as well as using MFP to keep accountable for my diet. Diet is 90% of where I want to be so it has to be in check to see the gains and progress I hope for.



I used AI on one of my previous pictures and it gave me a picture of something I want to work towards. I have posted it with this post. I would like to know peoples thoughts on how achievable and in what timeframe I could do this. I understand it makes my legs look amazing and I want that, so I will be doing an extra push on leg days to try and see good results.



Overview

• I quit smoking to improve health markers and only want my red blood cell count and test to be out of range when I get tested in about 3 weeks. I also should see more gains due to better cardio vascular health and due to better recover with less nicotine
• I will track with a journal my weight, sleep and lifts to assure they are in check
• I will use MFP to keep calorie targets
• I have created a new weekend routine to assure I do not take a step back on the weekends and progress weekly further ahead to my goals.
• I need a source recommendation as Biogenix is down

Thank you all who have been patient with me and following along. It is time to really sacrifice my comfort and push forward harder than I ever have. All advice from the EVO family is helpful and appreciated.



Thanks!

@Airborne1097 damn good update man. You’re looking great and the food is on point. Keep it up brother

 

[Yuri]

Happy Wednesday Evo Family!

I will start off with yesterdays workout:

Monday – Chest

Incline Bench Pyramid

95 lbs – 12 reps warm Up

135lbs – 10 reps warm Up

155lbs – 10 reps warm Up

185 lbs – 8 reps

205lbs – 5 reps Nice deep and full still

I felt like really seeing how my strength has gone up so I did one more set

225lbs – 2 reps I should have asked someone for a spot as I was scared to go as deep as all the other sets (Basically right to my chest) but still got 2 decent reps

Flat Machine Fly’s

140 lbs – 12 reps really holding the flexed position at the front for all sets

160 lbs – 10 reps really holding the squeeze

180lbs – 6 reps really holding the squeeze

Pull Overs

3 sets @ 65lbs for 10 reps

Dips Inclined body to hit chest until Failure



A couple notes from this workout. I did not get to do more sets of dips bc my fiancé who goes to a planet fitness up the road was done her workout and also is the reason I did not get to fit in my HIIT at the end of my routine. Usually I do not have to drive her and she goes with a friend, however, I did drive her yesterday. I did my mile of fasted cardio in the morning at 6:30AM. The real take aways from this workout are the strength increases I have had since beginning my log a few weeks ago. At the start I could have maybe done 185lbs for 2 reps of incline bench, now it is up 40 lbs to 225 lbs. Although I felt I could have gone deeper in the negative stretch I am going to try and be more outgoing in the gym and ask for a spot from random people even if I do not know them. Overall, I am not the most extraverted guy, and I am quite docile, finding it also hard to reach out for help. But I know to push myself appropriately this is a prime example where I need to get out of my interpersonal space. Also, I have been incline benching for over the past year so a 40 lb increase in weight over 3 – 4 weeks is substantial as it is not a new exercise where the initial increase in weight is due to my nervous system adapting. I think I can truly say the new HGH (Although not proven to make you stronger) and test I received from biogenix (Which is now down) has delivered a powerful punch, and with continued protocol and better sourced PEDs I can keep the strength up and prove to myself I am actually building muscle. All lifts for my chest day were up in weight, although I usually do dumbbell flys and the machine is new and not a good point of reference.

I hope where I am approaching lifting as my point of view is also logical to those following this thread, as my education is mechanical with a specialization in biomechanical engineering. I have gone through scientific study and exercises to know when you’re changing to many variables at once relsuts can not be tracked, and to understand what could be a statistical outlier. I know not all my knowledge is science based and a lot of the videos out there and information is bro science. However, science based research papers have there flaws as well, as mentioned previously when switching exercises an increase in weight would be noted as an increase in strength and therefore muscle stimulus and growth. But switching exercises to frequently does not give you a base and simply the first several weeks of a new exercise increasing in strength is stabilizers and your nervous system getting use to push more weight that it is not used to in that form.

I welcome anyone to correct me in any of my posts, as I joined the EVO family to learn and grow, as well as prevent stagnation.



I have quick smoking, and originally when I made my first post did not drink. Since quitting in my downtime, I do not know what to do and have drank a little more. My goal is to go sober after this Saturday and push my limits past the last time previous of 1 year that I have been sober for before. I do not know if anyone has any recommendations? I know Reta can help with this, as well as fat lose as long as you are still hitting your goals with not to much of a surprised appetite from having a dose higher than optimal for you. I just don’t know with saving for my wedding if I can afford 10mg for anywhere from $70 - $210 a vial.



One thing I have noticed after working out in the beginning of the week is my lower trap and scapula/erector knots and pain get worse. I know at work I am more stressed and I hold my stress in my upper back, but I researched this pain and found notes that it could be a sign that I am not stabilising myself with my core and pushing my shoulders back flush enough against the bench, placing to much reliance on these areas of my back. If anyone has experience with this please let me know, and please let me know what stretches might help. I bring a lacrosse ball to work to roll my back on my chair to help but it has been getting increasingly painful, and I will be booking a professional deep tissue massage to try and address the damage and knots.



I had to skip back today because of the pain I was experiencing. I have I high pain threshold, as when my elbow was broken off, I called it a swell bow and continued as normal for three days before going into the hospital and getting rushing into surgery.

Overall, key takeaways from this are that I probably need to adjust my form for benching as well as my work position. I need to go completely sober after this Saturday which I know is doable from quitting smoking. My strength has significantly increased week after week over the last 3 – 4 weeks. I am happy with the progress I have made, but with any human on this earth living in this century things are slower than desired. I rather slow and steady than no progress though and I need to keep this in mind. Maybe just require some of that EVO Family support lol



On one more side note, I think Reta might help, as sometimes at night I get up and have the easiest thing which is a muffin and I do not need those cravings and extra calories.



Any feedback on my progress, tips to do better and improve are always welcome.



Thanks!


PS. Thankyou everyone for the continued support and the support about quitting smoking!

For sure bit lots to read here so if you have any direct questions - add something to break it up so can be scanned easy (highlighted, a emoji, ect)

Amazing to see the quit smoking, good work!

 

[Trenhead3cc]

Good job bro quitting smoking!

Would have also liked to see a drop set on bench after heavy and rep it out.

If you have some injury niggles, before bench suggest warming up by some rear delt flys and some light rotator cuff work.

 

[waggat]

Happy Wednesday Evo Family!

I will start off with yesterdays workout:

Monday – Chest

Incline Bench Pyramid

95 lbs – 12 reps warm Up

135lbs – 10 reps warm Up

155lbs – 10 reps warm Up

185 lbs – 8 reps

205lbs – 5 reps Nice deep and full still

I felt like really seeing how my strength has gone up so I did one more set

225lbs – 2 reps I should have asked someone for a spot as I was scared to go as deep as all the other sets (Basically right to my chest) but still got 2 decent reps

Flat Machine Fly’s

140 lbs – 12 reps really holding the flexed position at the front for all sets

160 lbs – 10 reps really holding the squeeze

180lbs – 6 reps really holding the squeeze

Pull Overs

3 sets @ 65lbs for 10 reps

Dips Inclined body to hit chest until Failure



A couple notes from this workout. I did not get to do more sets of dips bc my fiancé who goes to a planet fitness up the road was done her workout and also is the reason I did not get to fit in my HIIT at the end of my routine. Usually I do not have to drive her and she goes with a friend, however, I did drive her yesterday. I did my mile of fasted cardio in the morning at 6:30AM. The real take aways from this workout are the strength increases I have had since beginning my log a few weeks ago. At the start I could have maybe done 185lbs for 2 reps of incline bench, now it is up 40 lbs to 225 lbs. Although I felt I could have gone deeper in the negative stretch I am going to try and be more outgoing in the gym and ask for a spot from random people even if I do not know them. Overall, I am not the most extraverted guy, and I am quite docile, finding it also hard to reach out for help. But I know to push myself appropriately this is a prime example where I need to get out of my interpersonal space. Also, I have been incline benching for over the past year so a 40 lb increase in weight over 3 – 4 weeks is substantial as it is not a new exercise where the initial increase in weight is due to my nervous system adapting. I think I can truly say the new HGH (Although not proven to make you stronger) and test I received from biogenix (Which is now down) has delivered a powerful punch, and with continued protocol and better sourced PEDs I can keep the strength up and prove to myself I am actually building muscle. All lifts for my chest day were up in weight, although I usually do dumbbell flys and the machine is new and not a good point of reference.

I hope where I am approaching lifting as my point of view is also logical to those following this thread, as my education is mechanical with a specialization in biomechanical engineering. I have gone through scientific study and exercises to know when you’re changing to many variables at once relsuts can not be tracked, and to understand what could be a statistical outlier. I know not all my knowledge is science based and a lot of the videos out there and information is bro science. However, science based research papers have there flaws as well, as mentioned previously when switching exercises an increase in weight would be noted as an increase in strength and therefore muscle stimulus and growth. But switching exercises to frequently does not give you a base and simply the first several weeks of a new exercise increasing in strength is stabilizers and your nervous system getting use to push more weight that it is not used to in that form.

I welcome anyone to correct me in any of my posts, as I joined the EVO family to learn and grow, as well as prevent stagnation.



I have quick smoking, and originally when I made my first post did not drink. Since quitting in my downtime, I do not know what to do and have drank a little more. My goal is to go sober after this Saturday and push my limits past the last time previous of 1 year that I have been sober for before. I do not know if anyone has any recommendations? I know Reta can help with this, as well as fat lose as long as you are still hitting your goals with not to much of a surprised appetite from having a dose higher than optimal for you. I just don’t know with saving for my wedding if I can afford 10mg for anywhere from $70 - $210 a vial.



One thing I have noticed after working out in the beginning of the week is my lower trap and scapula/erector knots and pain get worse. I know at work I am more stressed and I hold my stress in my upper back, but I researched this pain and found notes that it could be a sign that I am not stabilising myself with my core and pushing my shoulders back flush enough against the bench, placing to much reliance on these areas of my back. If anyone has experience with this please let me know, and please let me know what stretches might help. I bring a lacrosse ball to work to roll my back on my chair to help but it has been getting increasingly painful, and I will be booking a professional deep tissue massage to try and address the damage and knots.



I had to skip back today because of the pain I was experiencing. I have I high pain threshold, as when my elbow was broken off, I called it a swell bow and continued as normal for three days before going into the hospital and getting rushing into surgery.

Overall, key takeaways from this are that I probably need to adjust my form for benching as well as my work position. I need to go completely sober after this Saturday which I know is doable from quitting smoking. My strength has significantly increased week after week over the last 3 – 4 weeks. I am happy with the progress I have made, but with any human on this earth living in this century things are slower than desired. I rather slow and steady than no progress though and I need to keep this in mind. Maybe just require some of that EVO Family support lol



On one more side note, I think Reta might help, as sometimes at night I get up and have the easiest thing which is a muffin and I do not need those cravings and extra calories.



Any feedback on my progress, tips to do better and improve are always welcome.



Thanks!


PS. Thankyou everyone for the continued support and the support about quitting smoking!

Nice workout mate. Good work on the bench.

Congrats on quitting smoking. Would be good to ditch drinking as well.

 

[Airborne1097]

Hey Evo Family,

I didnt add in, but I did a drop set after the 225lbs to 135 lbs on incline for 12 reps. So I agree fully and did do the drop set.

Thanks for all the support for quitting smoking! I plan to go completely sober including drinking after Saturday night. Might sound weird, but I pick a good day and just do it!

As far as particular questions I have, they would be do you think I need to adjust my bench forrm, and do people have scapula, lower trap and errector stretches they would suggest. Sometimes the pain gets overwhelming and puts me in an agitated mood, I control this well as I can control myself and am generally docile.

To combat this and be able to do all of my workouts, I have booked a message with a good RMT in my town for this saturday. Chose deep tissue to really get in there and remove all knots. I have never had a massage before so if there is input on what to expect let me know.

Another question I have is how beneficial, if I can afford it, would it be to add Reta into my cycle at 1mg administered in 0.5mg twice a week? I want to still get all my calories and macros in, but see improved blood markers and insulin resistance.

If anyone has some experience or advice it would be greatly appreciated!

Thanks!

 

[bss]

Hey Evo Family,

I didnt add in, but I did a drop set after the 225lbs to 135 lbs on incline for 12 reps. So I agree fully and did do the drop set.

Thanks for all the support for quitting smoking! I plan to go completely sober including drinking after Saturday night. Might sound weird, but I pick a good day and just do it!

As far as particular questions I have, they would be do you think I need to adjust my bench forrm, and do people have scapula, lower trap and errector stretches they would suggest. Sometimes the pain gets overwhelming and puts me in an agitated mood, I control this well as I can control myself and am generally docile.

To combat this and be able to do all of my workouts, I have booked a message with a good RMT in my town for this saturday. Chose deep tissue to really get in there and remove all knots. I have never had a massage before so if there is input on what to expect let me know.

Another question I have is how beneficial, if I can afford it, would it be to add Reta into my cycle at 1mg administered in 0.5mg twice a week? I want to still get all my calories and macros in, but see improved blood markers and insulin resistance.

If anyone has some experience or advice it would be greatly appreciated!

Thanks!

Hey brother, great update and respect for staying on top of your log. Nice work following through on the drop set, and even better to hear you’re taking the quit-smoking/sober goal seriously, that’s a big win for health and recovery.

 

[BritishCanadian]

Hey Evo Family,

I didnt add in, but I did a drop set after the 225lbs to 135 lbs on incline for 12 reps. So I agree fully and did do the drop set.

Thanks for all the support for quitting smoking! I plan to go completely sober including drinking after Saturday night. Might sound weird, but I pick a good day and just do it!

As far as particular questions I have, they would be do you think I need to adjust my bench forrm, and do people have scapula, lower trap and errector stretches they would suggest. Sometimes the pain gets overwhelming and puts me in an agitated mood, I control this well as I can control myself and am generally docile.

To combat this and be able to do all of my workouts, I have booked a message with a good RMT in my town for this saturday. Chose deep tissue to really get in there and remove all knots. I have never had a massage before so if there is input on what to expect let me know.

Another question I have is how beneficial, if I can afford it, would it be to add Reta into my cycle at 1mg administered in 0.5mg twice a week? I want to still get all my calories and macros in, but see improved blood markers and insulin resistance.

If anyone has some experience or advice it would be greatly appreciated!

Thanks!

Always good to increase the good habits, and dropped the bad ones...thats how a man refines himself

 

[LevButlerov]

Hey Evo Family,

I didnt add in, but I did a drop set after the 225lbs to 135 lbs on incline for 12 reps. So I agree fully and did do the drop set.

Thanks for all the support for quitting smoking! I plan to go completely sober including drinking after Saturday night. Might sound weird, but I pick a good day and just do it!

As far as particular questions I have, they would be do you think I need to adjust my bench forrm, and do people have scapula, lower trap and errector stretches they would suggest. Sometimes the pain gets overwhelming and puts me in an agitated mood, I control this well as I can control myself and am generally docile.

To combat this and be able to do all of my workouts, I have booked a message with a good RMT in my town for this saturday. Chose deep tissue to really get in there and remove all knots. I have never had a massage before so if there is input on what to expect let me know.

Another question I have is how beneficial, if I can afford it, would it be to add Reta into my cycle at 1mg administered in 0.5mg twice a week? I want to still get all my calories and macros in, but see improved blood markers and insulin resistance.

If anyone has some experience or advice it would be greatly appreciated!

Thanks!

good to see your drop you need to get it hard
you can add reta but would need more food talk from you and updates @Airborne1097

 

[Grumpy]

Quitting smoking isn't easy well done
Solid update and training

 

[Airborne1097]

Hey Evo Family,

This is going to be one of my briefer updates. I have had a really rough week mentally and broke down pretty bad today for about an hour. Unfortunately, even though I am medicated and keep well for long periods of time, there are issues here and there and the last two weeks with more limited time to get my therapy in the gym things have been harder. I plan to start spending more time in the gym, and have made this clear to my fiancé and she understands for the time being.



I only did chest this week as I had such bad back pain, I did not want to trigger it worse until after my massage yesterday. I will be hitting everything strong this week even if there is discomfort. I have another massage booked for this coming Saturday to really work out this issue and be able to recover, push harder and get to where I want to be.



I will post measurements, meal pictures and more information this week. Some key points of focus this week are:

• Make sure I get my water in
• Stick to my diet as posted last week
• Get in 5 workouts and push everything as hard as I can without injury
• Work on my back/ shoulder pain to progress further in the gym
• Post more about my daily diet

I had some friends over last night, and when I took of my sweater, one of my friends complimented my physique, as I haven’t seen them in a little while. Made what effort I have been putting into everything feel noticed and worth it.



You will hear from me more through the week, but I just have very little focus and mental energy. I promised to post once on the weekend though and did not want to disappoint anyone following.



I will be using the weights as therapy this week, doing my morning cardio and HIIT after training. I need to add in more abs, and just overall, push through my current state and better myself.



For anyone out there dealing with anything as well, you have my full support and can read my mental health post in this thread and reach out if you need anything.



My next post is planned for Wednesday, and I will may it more inclusive with information, pictures, and a status update.

Thanks!

 

[LevButlerov]

Hey Evo Family,

This is going to be one of my briefer updates. I have had a really rough week mentally and broke down pretty bad today for about an hour. Unfortunately, even though I am medicated and keep well for long periods of time, there are issues here and there and the last two weeks with more limited time to get my therapy in the gym things have been harder. I plan to start spending more time in the gym, and have made this clear to my fiancé and she understands for the time being.



I only did chest this week as I had such bad back pain, I did not want to trigger it worse until after my massage yesterday. I will be hitting everything strong this week even if there is discomfort. I have another massage booked for this coming Saturday to really work out this issue and be able to recover, push harder and get to where I want to be.



I will post measurements, meal pictures and more information this week. Some key points of focus this week are:

• Make sure I get my water in
• Stick to my diet as posted last week
• Get in 5 workouts and push everything as hard as I can without injury
• Work on my back/ shoulder pain to progress further in the gym
• Post more about my daily diet

I had some friends over last night, and when I took of my sweater, one of my friends complimented my physique, as I haven’t seen them in a little while. Made what effort I have been putting into everything feel noticed and worth it.



You will hear from me more through the week, but I just have very little focus and mental energy. I promised to post once on the weekend though and did not want to disappoint anyone following.



I will be using the weights as therapy this week, doing my morning cardio and HIIT after training. I need to add in more abs, and just overall, push through my current state and better myself.



For anyone out there dealing with anything as well, you have my full support and can read my mental health post in this thread and reach out if you need anything.



My next post is planned for Wednesday, and I will may it more inclusive with information, pictures, and a status update.

Thanks!

any food pics from last night?

 

[Airborne1097]

Hey All,

I have not forgoten about my EVO family. Update comming this weekend! Life just threw a bunch of curve balls at me at once and was alot to handle. Will give a thorough update this weekend!

Thanks for your continued support!

 

[LevButlerov]

Hey All,

I have not forgoten about my EVO family. Update comming this weekend! Life just threw a bunch of curve balls at me at once and was alot to handle. Will give a thorough update this weekend!

Thanks for your continued support!

welcome back to the EVO family We missed you @Airborne1097 update us