Approved Log Life Change - Fat loss Training Nutrition Log

[JJM89]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

 

[TheAsylum]

Wow dude !

181kg down to 120kg is amazing work ! Be insanely proud of yourself for that !
Everyone here loves to watch progress and definitely see those meals that have got you there .

On a side note , we are looking for people for teamASYLUM, to log our products ! Might be a way we can assist in this amazing journey mate .

We have sent you a dm .

 

[theJimJim]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

View attachment 212730

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

What an amazing bloody story brother! Fuck yes! Good work. Keep digging in.

 

[JJM89]

What an amazing bloody story brother! Fuck yes! Good work. Keep digging in.

Thank you appreciate it

 

[JJM89]

Wow dude !

181kg down to 120kg is amazing work ! Be insanely proud of yourself for that !
Everyone here loves to watch progress and definitely see those meals that have got you there .

On a side note , we are looking for people for teamASYLUM, to log our products ! Might be a way we can assist in this amazing journey mate .

We have sent you a dm .

Thank you so much. This would be incredible

 

[LevButlerov]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

View attachment 212730

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

welcome to the EVO family @JJM89 good start, please share some pics of you face blurred so we can see your base and approve your log

 

[JJM89]

welcome to the EVO family @JJM89 good start, please share some pics of you face blurred so we can see your base and approve your log

Will share some pictures within the next couple of hours. Thank you

 

[LevButlerov]

Will share some pictures within the next couple of hours. Thank you

perfect

 

[RedNeck]

Brother this is incredible!

There's absolutely no need to be nervous here bro, I do get it though.

One hundred percent I'll be following this log along!

Smash them Goals brother!

 

[JJM89]

Good afternoon Evo,

Quick reply to the thread with some photo's, current weight and update to Retatrutide dosage.

Also the thread title i realise comes across as though I've gone from 181.1kg down to 120kg. I miss worded it. My Goal is to get down to 120kg. I have emailed support to see if they can change it for me.

Now for the dreaded pictures. The images on the left with crying emoji is from 2 weeks ago when I 1st checked in with my Coach vs current photo's as of this mornings check in with coach.

Current weight 139.4kg

Total of 5.2kg over the 2 weeks with 2.6kg gone in this last week!
Waist measured 134cm.

100% happy with how everything is going so far. 19.4kg away from my goal.

Peptide - Retatrutide increasing to 4mg a week from tomorrow.

Still to be added.

Mots-C
Clenbuterol

Coach - Tannerw_coaching on instagram.

Also keen for my first touchdown next week from @TheAsylum

If there is any other details anyone would like to know please leave a comment and let me know.

Thank you all for your time and looking forward to any guidance, recommendations and anything else in general.

 

[Demon_throne]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

View attachment 212730

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

Welcome bro you've done phenomenal you should be so proud .

The more information you share through your log, (exercise diet cardio, ped's) the more help tips tricks and advice can be given to you.

But at the end of the day it's your log run it how you see fit, just enjoy the journey


What's your go to piece of cardio equipment???

My go to is this type exercise bike

 

[JJM89]

Welcome bro you've done phenomenal you should be so proud .

The more information you share through your log, (exercise diet cardio, ped's) the more help tips tricks and advice can be given to you.

But at the end of the day it's your log run it how you see fit, just enjoy the journey


What's your go to piece of cardio equipment???

My go to is this type exercise bike
View attachment 213417

Thank you for the kind words and suggestions. I'll definitely start adding in the stuff you recommended I have already added in Ped dosage and peptides. Will add meals, training ect over the next week.

As for go to cardio equipment my favourite would have to be the Eleptical Machine. Great for the heart rate to be up and gets me sweating. Although the old faithful treadmill on a 12 incline and 4.5 speed as been great as well.

 

[Demon_throne]

Thank you for the kind words and suggestions. I'll definitely start adding in the stuff you recommended I have already added in Ped dosage and peptides. Will add meals, training ect over the next week.

As for go to cardio equipment my favourite would have to be the Eleptical Machine. Great for the heart rate to be up and gets me sweating. Although the old faithful treadmill on a 12 incline and 4.5 speed as been great as well.

I recommend that bike to people because if your a logger it gives you a chance to work on your log .

Level 8 roughly 90rmp has my heart at about 126 I'm able to sustain that for 50 mins. Tho I normally stop once or twice for a shaker refill and a pee break

 

[kamsikazee]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

View attachment 212730

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

Welcome to EVO brother! Great to have you here sharing your journey.

It will no doubt help keep you accountable and help to hit your goals! You started off great being open an honest about your story!

Will be following along! Let's get it

 

[JJM89]

Welcome to EVO brother! Great to have you here sharing your journey.

It will no doubt help keep you accountable and help to hit your goals! You started off great being open an honest about your story!

Will be following along! Let's get it

Thank you. It's definitely out of my comfort zone and still makes me nervous but its something that will hold me accountable and keep me on track for my goal. Thanks for following along greatly appreciated

 

[JJM89]

Good evening all,

Little update for everyone that Is following along or interested at all.

Received 1st touchdown today from the Legend @TheAsylum when i got home from work. Cheers for the free dingas. They will probably expire before the missus lets me use them though. I'm keen to get started on it and keep everyone updated

Another update - Still losing weight this week and as of this morning sitting at 138.4kg! Hopefully can crack under that at next check on Sunday with my Coach Tannerw_Coaching over on Instagram.

Meals -

Morning - 80g rolled Oates, 20g peanut butter, 1 scoop chocolate whey protein with 250mls water.

Lunch - 250g raw chicken breast ( cooked ), 400g low carbon potatoes, 150g mixed vegetables.

Pre workout - 60g rice bubbles, 20g honey, 100g banana , 1 scoop chocolate protein mixed with 250ml water.

Dinner - 250g raw extra lean beef mince ( cooked ), 250g white rice, 150g mixed vegetables.

Will share my workouts later in the week/after check in if that's something people are interested in also.

Looking forward to hearing some feedback Wether be positive or negative im all ears.

Thank you for your time as always.

Let's all keep reaching and hitting goals we make for ourselves.

 

[RedNeck]

Look at a log to see shirtless blokes but I see frangers. . . . . Story of me life aye.

Pro tip, dont use them.
Raw dawg it. Don't tell her.
Alright let her know...
I never used one with my Mrs now she blames me for her biggest headache
Or im her biggest headache.... one of the two.


Low carbon potatoes aye? Haha.

Keen to see some workouts brother!
Meals sound yummy!!

 

[JJM89]

Look at a log to see shirtless blokes but I see frangers. . . . . Story of me life aye.

Pro tip, dont use them.
Raw dawg it. Don't tell her.
Alright let her know...
I never used one with my Mrs now she blames me for her biggest headache
Or im her biggest headache.... one of the two.


Low carbon potatoes aye? Haha.

Keen to see some workouts brother!
Meals sound yummy!!

I really should learn to read back and check my spelling spell check does me dirty sometimes the bastard.

My missus just blames me for pretty much everything it's a love hate relationship at this point.

Meals are quite delicious sometimes the potatoes are a little hard to get down but we get it done regardless

 

[Yeahnah]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

View attachment 212730

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

Welcome brother!

I’ll be following along

 

[HarleyGuy]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

View attachment 212730

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

Welcome to the EVO family @JJM89! I love seeing logs like this and will be following you along on your weight loss journey. Diet will be crucial here so let's get pics of your food and a breakdown of your macros up on a daily basis if you're able to. I'd really love to follow along and will be rooting for you bro!

I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.

What makes you say this?
Do you have bloodwork so that we can see if your estrogen is high? You may be a high amoratizer at the moment.

 

[waggat]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

View attachment 212730

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

Hey mate,

Awesome start to your log.

You've made some amazing progress already.

Your plan going forward also looks solid.

Can you share some typical workouts including weights used.

Good evening all,

Little update for everyone that Is following along or interested at all.

Received 1st touchdown today from the Legend @TheAsylum when i got home from work. Cheers for the free dingas. They will probably expire before the missus lets me use them though. I'm keen to get started on it and keep everyone updated

View attachment 215343

Another update - Still losing weight this week and as of this morning sitting at 138.4kg! Hopefully can crack under that at next check on Sunday with my Coach Tannerw_Coaching over on Instagram.

Meals -

Morning - 80g rolled Oates, 20g peanut butter, 1 scoop chocolate whey protein with 250mls water.

Lunch - 250g raw chicken breast ( cooked ), 400g low carbon potatoes, 150g mixed vegetables.

Pre workout - 60g rice bubbles, 20g honey, 100g banana , 1 scoop chocolate protein mixed with 250ml water.

Dinner - 250g raw extra lean beef mince ( cooked ), 250g white rice, 150g mixed vegetables.

Will share my workouts later in the week/after check in if that's something people are interested in also.

Looking forward to hearing some feedback Wether be positive or negative im all ears.

Thank you for your time as always.

Let's all keep reaching and hitting goals we make for ourselves.

Meals look good.

 

[BritishCanadian]

Inspiring log!

 

[LevButlerov]

Good evening all,

Little update for everyone that Is following along or interested at all.

Received 1st touchdown today from the Legend @TheAsylum when i got home from work. Cheers for the free dingas. They will probably expire before the missus lets me use them though. I'm keen to get started on it and keep everyone updated

View attachment 215343

Another update - Still losing weight this week and as of this morning sitting at 138.4kg! Hopefully can crack under that at next check on Sunday with my Coach Tannerw_Coaching over on Instagram.

Meals -

Morning - 80g rolled Oates, 20g peanut butter, 1 scoop chocolate whey protein with 250mls water.

Lunch - 250g raw chicken breast ( cooked ), 400g low carbon potatoes, 150g mixed vegetables.

Pre workout - 60g rice bubbles, 20g honey, 100g banana , 1 scoop chocolate protein mixed with 250ml water.

Dinner - 250g raw extra lean beef mince ( cooked ), 250g white rice, 150g mixed vegetables.

Will share my workouts later in the week/after check in if that's something people are interested in also.

Looking forward to hearing some feedback Wether be positive or negative im all ears.

Thank you for your time as always.

Let's all keep reaching and hitting goals we make for ourselves.

wait are those condoms? lol
1st TD in my life with condoms in it

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

 

[Yuri]

Brother you should be so proud of yourself and your hard work - incredible!

 

[Grumpy]

Interesting touchdown love the freebies

 

[LevButlerov]

Good afternoon Evo,

Quick reply to the thread with some photo's, current weight and update to Retatrutide dosage.

Also the thread title i realise comes across as though I've gone from 181.1kg down to 120kg. I miss worded it. My Goal is to get down to 120kg. I have emailed support to see if they can change it for me.

Now for the dreaded pictures. The images on the left with crying emoji is from 2 weeks ago when I 1st checked in with my Coach vs current photo's as of this mornings check in with coach.

Current weight 139.4kg

Total of 5.2kg over the 2 weeks with 2.6kg gone in this last week!
Waist measured 134cm.

100% happy with how everything is going so far. 19.4kg away from my goal.

Peptide - Retatrutide increasing to 4mg a week from tomorrow.

Still to be added.

Mots-C
Clenbuterol

Coach - Tannerw_coaching on instagram.

Also keen for my first touchdown next week from @TheAsylum

If there is any other details anyone would like to know please leave a comment and let me know.

Thank you all for your time and looking forward to any guidance, recommendations and anything else in general.

Good start lets get cardio going and low carbs, we need to get your meal plans and training updated ED to keep the log approved @JJM89

 

[JJM89]

Good start lets get cardio going and low carbs, we need to get your meal plans and training updated ED to keep the log approved @JJM89

Cardio is 15/30 minutes end of every session and for 45 minutes on rest days.

Will update log tonight once I finish work and gym with my workouts

 

[rizzlekdizzle]

free condoms this @TheAsylum really cares about their customers!

 

[TheAsylum]

free condoms this @TheAsylum really cares about their customers!

We care about our customers staying safe ! This includes safe sex

 

[stevesmi]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

View attachment 212730

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

@JJM89 you're certainly in the right place. Nutrition is going to be something that I'm going to be on you about. I would love to see specifically some meal pictures of what you're eating and let's go from there. The layout of the foods looks good so far but don't forget it's more about what you shouldn't be eating versus what you're eating in a lot of cases.

 

[LevButlerov]

Cardio is 15/30 minutes end of every session and for 45 minutes on rest days.

Will update log tonight once I finish work and gym with my workouts

sure update us soon

 

[ceo]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

View attachment 212730

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

@JJM89 Bros, I like your setup, not bad at all. The retatrutide at 2 mg a week should do a good job and I like the GHK; it's good for the skin.

 

[ROIDDERS]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

View attachment 212730

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

Good job getting this log going. Hopefully you can get the best results possible. @JJM89 I want to see you stay consistent on this. The supplement list looks fine.

 

[JJM89]

Quick update for everyone with my workouts.

Push -

Pull -

Legs ( Quad Bias) -

Rest Day x2 a week - Consists of 45 minutes cardio at the gym and usually a walk eith my daughter at night time.

Upper -

Legs - ( Hamstring bias )

Weights for each added in for tomorrow's log update.

Reta is now 4mg a week every Monday
Test e x2 pins a week total 200mg
GHK-CU 3mg everyday
Slu 10mg morning 10mg before gym

Still to be added when time is right.

HGH - as soon as I can afford it
Mots-c
Clen

Also, blood test were done before starting the test e and have been done again not to long ago. E2 was high hence dropping back down to 200mg week test e from 250mg a week. Had Gynaecomastia surgery around 10 years ago and they removed all the glands.

 

[Ulter]

G'day all the Legends on Evolutionary.

Welcome to my first Log.


I'll start by introducing myself!

My name is Jake, Im an obese father of 2 and im very nervous about posting this but i think it will hold me more accountable for my daily actions and from what I've seen on here everyone seems to be very helpful Wether is be for weightloss, muscle gain, cycles and peptides.

I have made major changes in my life over the last year to get where I am now.

Started at 181.1kg and as of this morning sitting at 139.5kg. Still overweight with my goal to get down to 120kg by end of the year. I have got my self a coach and think this goal will be very achievable.

My journey started in January 2025 when my best mate asked me to be a part of his wedding. I changed the foods I was eating and joined the gym and lost 50kg over the next 8 months before the wedding. After the wedding I had a back injury and stuffed up for a few months and sadly I put 21kg from not training and eating like shit. Was disgusted in myself once again and got my arse back into the gym and thought I was a good idea to ask AI if adding test was good for help with weightloss. It told me yes so I got bloods done and started at 250mg a week. I loved the strength I was getting but soon realised I shouldn't of added testosterone with my body weight.


Training -

Training 5 days a week now with a Push, Pull, Legs ( quads ), rest ( cardio ) Upper, Lower ( hamstrings ) , rest ( cardio ) Cardio is 30 mins at end of most sessions and on rest days for fasted cardio.

Macros -
Foods im eating to hit close to the targets,

Extra lean beef mince, chicken breast, light potatoes, mix vegetables, rice, oats, peanut butter, honey, banana, rice bubbles, protein powder. Probably some I've missed.

View attachment 212730

I don't have photos of myself when I was at 181.1kg ( no one likes to see that )

Have photos of over the last 2 weeks since starting with a coach with check in due tomorrow so I'll upload photo's tomorrow. From when I started with my coach until now. Am over 5kg down since.

Current Supps -

Vitamin D
K2
Coq10
Fish oil
NAC
magnesium glycinate
L-Theanine
Creatine
Methylene Blue
Test e 100mg x2 weekly

Peptides -

Retatrutide 2mg week
GHK-CU 2.5mg daily
SLU 20mg daily 10mg morning 10mg before training.

If i have to put up current meals ect please do let me know and ill add them into the thread and if there is anything else I have missed apart from photos of myself.

Thank you for taking time from your day to read my first Log and im looking forward to everyone's advice and input. ( Go easy on me )

Regards,

JJM89

@JJM89 not a bad set up at all. I like your supplements and I like your peptide stack. You'll get great results on this.

 

[JJM89]

Down over 5kgs just in the last 2.5 weeks since starting with my coach. It's been great.

 

[2Thick]

Quick update for everyone with my workouts.

Push - View attachment 215889

Pull - View attachment 215890

Legs ( Quad Bias) - View attachment 215891

Rest Day x2 a week - Consists of 45 minutes cardio at the gym and usually a walk eith my daughter at night time.

Upper - View attachment 215892

Legs - ( Hamstring bias ) View attachment 215893

Weights for each added in for tomorrow's log update.

Reta is now 4mg a week every Monday
Test e x2 pins a week total 200mg
GHK-CU 3mg everyday
Slu 10mg morning 10mg before gym

Still to be added when time is right.

HGH - as soon as I can afford it
Mots-c
Clen

Also, blood test were done before starting the test e and have been done again not to long ago. E2 was high hence dropping back down to 200mg week test e from 250mg a week. Had Gynaecomastia surgery around 10 years ago and they removed all the glands.

this is a solid workout. thanks for taking the time to post pics too. that helps a lot of newbies understand the exercises @JJM89

 

[JJM89]

Upper session this afternoon.

Incline Smith Bench Press set to 15°

3 sets 106kg x6 reps

Seated Row

3 sets 59kg x12 reps

Cable Chest Fly

2 sets 1st set 36kg x15 reps
2nd set 42kg x15 reps

Lat Pulldown ( Single Arm )

3 sets 25kg x15 reps ( Each Arm )

Dumbbell Lateral Raise

3 sets 1st set 9kg x15 reps
2nd set 10kg x15 reps
3rd set12.5kg x15 reps

Bicep Preacher Curl ( Machine )

2 sets 1st set 50kg x15 reps
2nd set 57jg x12 reps

Tricep Push Down ( Single Arm )

2 sets 25kg x15 reps

That was workout done and dusted for today.

Didn't get Cardio done after the weight session. Had to pick my son up from work but walked around my local lake roughly 4.6ks at lunch time today.

Here is breakfast from this Morning and my Pre workout meal from this afternoon with macros included. ( forgot photo of lunch and dinner )


Breakfast -

Pre Workout -

As usual thank you for checking out my Log and fingers crossed I am doing it well enough. Please do let me know

 

[LevButlerov]

Upper session this afternoon.

Incline Smith Bench Press set to 15°

3 sets 106kg x6 reps

Seated Row

3 sets 59kg x12 reps

Cable Chest Fly

2 sets 1st set 36kg x15 reps
2nd set 42kg x15 reps

Lat Pulldown ( Single Arm )

3 sets 25kg x15 reps ( Each Arm )

Dumbbell Lateral Raise

3 sets 1st set 9kg x15 reps
2nd set 10kg x15 reps
3rd set12.5kg x15 reps

Bicep Preacher Curl ( Machine )

2 sets 1st set 50kg x15 reps
2nd set 57jg x12 reps

Tricep Push Down ( Single Arm )

2 sets 25kg x15 reps

That was workout done and dusted for today.

Didn't get Cardio done after the weight session. Had to pick my son up from work but walked around my local lake roughly 4.6ks at lunch time today.

Here is breakfast from this Morning and my Pre workout meal from this afternoon with macros included. ( forgot photo of lunch and dinner )


Breakfast -
View attachment 216363
View attachment 216364

Pre Workout -
View attachment 216365
View attachment 216367

As usual thank you for checking out my Log and fingers crossed I am doing it well enough. Please do let me know

a few things to change @JJM89 start with cardio before training at least 15min and your volume should be 20-25 reps at your size now

on the food i dont see full macros? can you share?
so far looks like we need to change your foods like cereal should be oatmeal to start

 

[TheAsylum]

a few things to change @JJM89 start with cardio before training at least 15min and your volume should be 20-25 reps at your size now

on the food i dont see full macros? can you share?
so far looks like we need to change your foods like cereal should be oatmeal to start

Hey brother,

Was just checking out our boys logs and just trying to work out the recommendations here .

He is eating oats for breakfast ? Why 15 minutes cardio before training when his doing walks each day getting his steps in etc ? Why not save energy then for weight lifting and do cardio after training ? And why should he be working in a 20-25 rep range when 12-15 is considered ideal aslong as failure is hit and how does 20-25 have anything to do with his size ? Can you clarify more ?

 

[Oths]

a few things to change @JJM89 start with cardio before training at least 15min and your volume should be 20-25 reps at your size now

on the food i dont see full macros? can you share?
so far looks like we need to change your foods like cereal should be oatmeal to start

I dont wanna bud into this but training always comes first before cardio, i think most people would agree with that

Try and build some muscle while cutting

No need to waste any energy doing cardio when you can train first and do cardio afterwards. After all it's what the professionals do too

@JJM89 Following along! Everything looks amazing

 

[LevButlerov]

Hey brother,

Was just checking out our boys logs and just trying to work out the recommendations here .

He is eating oats for breakfast ? Why 15 minutes cardio before training when his doing walks each day getting his steps in etc ? Why not save energy then for weight lifting and do cardio after training ? And why should he be working in a 20-25 rep range when 12-15 is considered ideal aslong as failure is hit and how does 20-25 have anything to do with his size ? Can you clarify more ?

I wasn't aware you're coaching him sure you can have him do what you feel is right i wont add to this @TheAsylum

But simple answer is because when you are higher bodyfat the goal is not proving how strong you are, it is creating the biggest calorie deficit/out put deficit you can recover from while getting more total output done. The 20-25 rep range keeps your heart rate up, gives you more time under tension, improves capacity, and lets you train hard without loading the bar so heavy that your knees, hips, lower back, and elbows get beaten up.
The 12-15 range also works, but for bigger guys 20-25 is often better early on because it blends weights and conditioning together and helps drive fat loss faster. There is such a thing as intramuscular fat you should read up about it and insulin sensitivity.

Cardio before training for 10-15 minutes is mainly to get warm, loosen up, and raise output so your session starts better, not to exhaust you, and if it hurts performance then do it after, but the point is ed cardio pre/post training is best if possible + higher rep lifting is a better for fat loss than saving all your energy just to move heavier weight.
Oats are not the issue either, so food amount and ed can change no issues. He just has no need to eat cereals at his size.

I dont wanna bud into this but training always comes first before cardio, i think most people would agree with that

Try and build some muscle while cutting

No need to waste any energy doing cardio when you can train first and do cardio afterwards. After all it's what the professionals do too

@JJM89 Following along! Everything looks amazing

Upper session this afternoon.

Incline Smith Bench Press set to 15°

3 sets 106kg x6 reps

Seated Row

3 sets 59kg x12 reps

Cable Chest Fly

2 sets 1st set 36kg x15 reps
2nd set 42kg x15 reps

Lat Pulldown ( Single Arm )

3 sets 25kg x15 reps ( Each Arm )

Dumbbell Lateral Raise

3 sets 1st set 9kg x15 reps
2nd set 10kg x15 reps
3rd set12.5kg x15 reps

Bicep Preacher Curl ( Machine )

2 sets 1st set 50kg x15 reps
2nd set 57jg x12 reps

Tricep Push Down ( Single Arm )

2 sets 25kg x15 reps

That was workout done and dusted for today.

Didn't get Cardio done after the weight session. Had to pick my son up from work but walked around my local lake roughly 4.6ks at lunch time today.

Here is breakfast from this Morning and my Pre workout meal from this afternoon with macros included. ( forgot photo of lunch and dinner )


Breakfast -
View attachment 216363
View attachment 216364

Pre Workout -
View attachment 216365
View attachment 216367

As usual thank you for checking out my Log and fingers crossed I am doing it well enough. Please do let me know

 

[Oths]

I wasn't aware you're coaching him sure you can have him do what you feel is right i wont add to this @TheAsylum

But simple answer is because when you are higher bodyfat the goal is not proving how strong you are, it is creating the biggest calorie deficit/out put deficit you can recover from while getting more total output done. The 20-25 rep range keeps your heart rate up, gives you more time under tension, improves capacity, and lets you train hard without loading the bar so heavy that your knees, hips, lower back, and elbows get beaten up.
The 12-15 range also works, but for bigger guys 20-25 is often better early on because it blends weights and conditioning together and helps drive fat loss faster. There is such a thing as intramuscular fat you should read up about it and insulin sensitivity.

Cardio before training for 10-15 minutes is mainly to get warm, loosen up, and raise output so your session starts better, not to exhaust you, and if it hurts performance then do it after, but the point is ed cardio pre/post training is best if possible + higher rep lifting is a better for fat loss than saving all your energy just to move heavier weight.
Oats are not the issue either, so food amount and ed can change no issues. He just has no need to eat cereals at his size.

so by cardio you mean very light elliptical work/walking on a treadmill?

 

[LevButlerov]

so by cardio you mean very light elliptical work/walking on a treadmill?

correct incline 3 sp 3 up treadmill nothing intense, think like bodybuilders do precontest to cut @Oths

 

[TheAsylum]

I wasn't aware you're coaching him sure you can have him do what you feel is right i wont add to this @TheAsylum

But simple answer is because when you are higher bodyfat the goal is not proving how strong you are, it is creating the biggest calorie deficit/out put deficit you can recover from while getting more total output done. The 20-25 rep range keeps your heart rate up, gives you more time under tension, improves capacity, and lets you train hard without loading the bar so heavy that your knees, hips, lower back, and elbows get beaten up.
The 12-15 range also works, but for bigger guys 20-25 is often better early on because it blends weights and conditioning together and helps drive fat loss faster. There is such a thing as intramuscular fat you should read up about it and insulin sensitivity.

Cardio before training for 10-15 minutes is mainly to get warm, loosen up, and raise output so your session starts better, not to exhaust you, and if it hurts performance then do it after, but the point is ed cardio pre/post training is best if possible + higher rep lifting is a better for fat loss than saving all your energy just to move heavier weight.
Oats are not the issue either, so food amount and ed can change no issues. He just has no need to eat cereals at his size.

Yeah , sweet as bro . I’m not coaching him just sponsoring him on the peptide side of things along with offering my best guidance. Was just curious to the methods you were suggesting and wanting more information which is exactly what you provided bro

 

[LevButlerov]

Yeah , sweet as bro . I’m not coaching him just sponsoring him on the peptide side of things along with offering my best guidance. Was just curious to the methods you were suggesting and wanting more information which is exactly what you provided bro

You should help him and coach him more closely he will need hands on support @TheAsylum

 

[TheAsylum]

You should help him and coach him more closely he will need hands on support @TheAsylum

His got a coach who’s extremely knowledgeable , up and coming in the scene but definately knows his shit . So I’m letting him keep the wheel bro !

 

[LevButlerov]

His got a coach who’s extremely knowledgeable , up and coming in the scene but definately knows his shit . So I’m letting him keep the wheel bro !

i dont know his coach but he needs hands on work, like for example monitoring his carb cycling and how he does on cardio etc

 

[JJM89]

Afternoon all,

Has been awhile since I've been on here for an update.

As of today 7.7kg down with a bit of a stall last week but moving again now.

Peptides list.

Reta 4mg weekly
GHK-CU 5mg weekly
Slu 20mg daily

Training and nutrition still remains the same for now. Still have plenty of levers to pull when needed.

Photo from 29th march until this morning showing the 7.7kh difference. Still building muscle and starting to get skme more.shaoe around shoulders and chest. Mid section definitely changing as well.

Will try and be more active on here. Life has been a bit crazy over last month.

 

[LevButlerov]

Afternoon all,

Has been awhile since I've been on here for an update.

As of today 7.7kg down with a bit of a stall last week but moving again now.

Peptides list.

Reta 4mg weekly
GHK-CU 5mg weekly
Slu 20mg daily

Training and nutrition still remains the same for now. Still have plenty of levers to pull when needed.

Photo from 29th march until this morning showing the 7.7kh difference. Still building muscle and starting to get skme more.shaoe around shoulders and chest. Mid section definitely changing as well.

Will try and be more active on here. Life has been a bit crazy over last month.

welcome back to the EVO family good to see you making progress @JJM89 lets start doing more trianing diet and supps updates

 

[JJM89]

Good Morning all,

Push session yesterday. All lifts were solid with weight and reps. Definitely getting stronger while in a deficit and progressing with all lifts.

Incline DB chest press: 3 sets 10 reps 45kg
Machine chest press: 3 sets 12 reps 120.3kg
Pec deck: 2 sets 12 reps 110kg
Cable Lateral Raise: 3 sets 12 reps 16.3kg
Straight bar cable tricep pushdown: 3 sets 15 reps 86kg
Overhead tricep extension: 2 sets 15 reps 54kg

10mg cialis and 10mg Slu with preworkout meal before training and finished the day with 30 mins cardio at home on walking pad at 5k speed.

Pull session this afternoon so will update again at some point tonight.

Total of 45.5kg lost as of sunday with 9kg gone in 8 weeks with my coach.

 

[LevButlerov]

Good Morning all,

Push session yesterday. All lifts were solid with weight and reps. Definitely getting stronger while in a deficit and progressing with all lifts.

Incline DB chest press: 3 sets 10 reps 45kg
Machine chest press: 3 sets 12 reps 120.3kg
Pec deck: 2 sets 12 reps 110kg
Cable Lateral Raise: 3 sets 12 reps 16.3kg
Straight bar cable tricep pushdown: 3 sets 15 reps 86kg
Overhead tricep extension: 2 sets 15 reps 54kg

10mg cialis and 10mg Slu with preworkout meal before training and finished the day with 30 mins cardio at home on walking pad at 5k speed.

Pull session this afternoon so will update again at some point tonight.

Total of 45.5kg lost as of sunday with 9kg gone in 8 weeks with my coach.

good training session how much cardio can you add to this? pre post training cardio 15/15 @JJM89

 

[JJM89]

Currently do 30 minutes cardio on training days and 45/60 mins non training days

 

[LevButlerov]

Currently do 30 minutes cardio on training days and 45/60 mins non training days

can you do 60min on training day?

 

[JJM89]

Today's upper session.

Followed by 45mins cardio.

Also a couple extra pictures of progress currently sitting at 133.8kg this morning.

Have come so far but still so far to go but no doubt I'll get to where I wanna be.

 

[LevButlerov]

Today's upper session.

Followed by 45mins cardio.

Also a couple extra pictures of progress currently sitting at 133.8kg this morning.

Have come so far but still so far to go but no doubt I'll get to where I wanna be.


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good volume but you need to be doing 20-25 reps for your goals drop the weight and level up the volume