Approved Log New dads weight loss Testosterone Winstrol cycle Log

[LevButlerov]

Have a supplier that's local here in Canada for sarms ( androbolics) . They are 3rd party tested and I had great results using their products in the past.

@Dadbod1996 cardarine is easy to fake and many companies put fake testing up
I suggest you use the trusted and approved either RCS sarms or umbrella labs we tested them in the EVO family
@dylangemelli check

 

[LevButlerov]

Little update for the last couple of days

Wednesday the 23rd was
Shoulders - 18 hours fasted
Workout
Barbell upright row
2x 50 lbs 12 reps
70 lbs 12 reps
90 lbs 12 reps
Dumbbell shoulder press
55 lbs 10 reps
60 lbs 10 reps
60 lbs 7 reps
Smith machine shrugs
3x 225 lbs 10 reps
Rear delt machine
3x100 lbs 10 reps
Followed by 25m cardio ( bike )

Fasted for 23 hours

Thursday 24th
Arms - 19 hours fasted
Workout
Rope Triceps extension
44 lbs 12 reps
3x 66 lbs 10 reps
Ez barbell curls
50 lbs 10 reps
80 lbs 10 reps
80 lbs 8 reps
Dumbbell tricep extension
35 lbs 10 reps per arm
35 lbs 8 reps per arm
35 lbs 6 reps per arm
Dumbell hammer curl ( one arm at a time )
3x 35 lbs 8 reps per arm
Followed by 20m bike for cardio

Friday and Saturday was a rest day - 30m walking on Friday and 20m eleptical Saturday
Friday fasted for 22 hours and then pulled a longer fast. Didn't eat saturday.

Switching up my workouts a bit this week

Sunday October 27th
37 hours fasted
Push day - Workout
Flat Bench press
45 lbs 6 reps
135 lbs 6 reps
185 lbs 6 reps
205 lbs 6 reps
2x 135 lbs 10 reps
Dumbbell shoulder press
30 lbs 10 reps
45 lbs 12 reps
65 lbs 8 reps
65 lbs 7 reps
65 lbs 5 reps
Pec deck
100 lbs 12 reps
2x 190 lbs 8 reps - last rep 10 sec hold the stretch
Lateral raises
10 lbs 12 reps
20 lbs 10 reps
25 lbs 8 reps
10 lbs 12 reps
Triceps press down + overhead triceps extension
55 lbs 8+8 reps
3x 77 lbs 8+8 reps
Single arm cable tricep press down
20 lbs 6 reps per arm
15 lbs 10 reps per arm
Followed by 20m cardio ( bike )
Broke my fast at 40 hours fasted

Monday October 28th
21 hours fasted
Workout
Started with 10m of cardio ( bike)
Lat pull downs
143 lbs 10 reps
165 lbs 10 reps
187 lbs 10 reps
209 lbs 10 reps + 143 lbs 5 reps
Machine rows
60 lbs 10 reps
80 lbs 8 reps
3x 120 lbs 8 reps
Cable lat pullover
33 lbs 10 reps
2x 55 lbs 10 reps
Cable Face pulls
1 x 25 lbs 10 reps
2x 33 lbs 12 reps
Ez barbell curl
40 lbs 8 reps
80 lbs 10 reps
2x 80 lbs 8 reps
Preacher curls, bottom part
2x 20lbs 10 reps
Followed by 20m cardio (bike)
Fasted for 26 hours

Tuesday October 29th
Workout
Legs - 19 hours fasted
Hack squat
45 lbs ( per side) 4
90 lbs 3
135 lbs 2 2
2x 90 lbs 5 reps with 2 second pause at bottom
Barbell RDL
25 per side 8
50 per side 8
2x 95 per side 6
Leg curl
1x10 120 lbs
2x6 170 lbs
Seated calf raises
5x 12 90 lb
Followed by 20m cardio ( bike )
Fasted for 23 hours

Will add some pics of food and macros
Keeping it consistent at under 2k calories, under 50g carbs, 120g protein, 140g fat. The first 2-3 days of switching to higher fat and lower protein I had some hunger but now I've adapted.
Always in ketosis. Using keto strips every 2nd day to make sure.

Some more pics

@Dadbod1996 I like to see you in ketosis really rocking this strong
but the workout, like hack squat is that 3-5 rep ranges? same with curls are those 6-10 ranges?
you need 20-25 rep range for your ketogenic fat burning state thats why Im asking

 

[Dadbod1996]

I like to see you in ketosis really rocking this strong
but the workout, like hack squat is that 3-5 rep ranges? same with curls are those 6-10 ranges?
you need 20-25 rep range for your ketogenic fat burning state thats why Im asking

Appreciate it ! Loving this keto diet and getting great results . Thank you for pushing me towards this route .
In regards to the training it’s my first time ever doing any type of weighted squats since I had a knee injury thus trying to build some strength back .
The rest periods today lasted under 1 min so even with the low reps I managed to get a sweat going . The following weeks will be adjusting to get higher reps .

 

[LevButlerov]

Appreciate it ! Loving this keto diet and getting great results . Thank you for pushing me towards this route .
In regards to the training it’s my first time ever doing any type of weighted squats since I had a knee injury thus trying to build some strength back .
The rest periods today lasted under 1 min so even with the low reps I managed to get a sweat going . The following weeks will be adjusting to get higher reps .

@Dadbod1996 thats why you have the EVO family to always guide you
and with ketogenic diets you can always refeed if you need to, so big flexibility here
Id like to get more cardio and fasting for you to really shred up

 

[Dadbod1996]

Id like to get more cardio and fasting for you to really shred up

I am planning / trying to increase my cardio but life is a lot more hectic with a 4 month old child than one can expect .
The 1h30min I get to spend at the gym is the only “ me “ time I can afford at the moment but trying to push it to 2 hours so I can get some cardio before and after the workout .
In regards to fasting - you mean longer fasts? I’ve been doing the longer fast once a week or so and fasting over 18 hours every single day for the last 7 weeks .

 

[stevesmi]

very nice volume on this
you are spitting out tons of ketones good job. all that urine you piss out is full of fat cells being excreted

 

[LevButlerov]

I am planning / trying to increase my cardio but life is a lot more hectic with a 4 month old child than one can expect .
The 1h30min I get to spend at the gym is the only “ me “ time I can afford at the moment but trying to push it to 2 hours so I can get some cardio before and after the workout .
In regards to fasting - you mean longer fasts? I’ve been doing the longer fast once a week or so and fasting over 18 hours every single day for the last 7 weeks .

@Dadbod1996 you can stay on the cardio , most important is to cycle fasting
On the fasting, I think we can try to go 72 hours+, you have the ability? I suggest it with electrolytes

 

[Mobster]

Nice shoulder workout

 

[dylangemelli]

Have a supplier that's local here in Canada for sarms ( androbolics) . They are 3rd party tested and I had great results using their products in the past.

If you email [email protected] they can help with an order to canada

 

[RoySimpson]

Little update for the last couple of days

Wednesday the 23rd was
Shoulders - 18 hours fasted
Workout
Barbell upright row
2x 50 lbs 12 reps
70 lbs 12 reps
90 lbs 12 reps
Dumbbell shoulder press
55 lbs 10 reps
60 lbs 10 reps
60 lbs 7 reps
Smith machine shrugs
3x 225 lbs 10 reps
Rear delt machine
3x100 lbs 10 reps
Followed by 25m cardio ( bike )

Fasted for 23 hours

Thursday 24th
Arms - 19 hours fasted
Workout
Rope Triceps extension
44 lbs 12 reps
3x 66 lbs 10 reps
Ez barbell curls
50 lbs 10 reps
80 lbs 10 reps
80 lbs 8 reps
Dumbbell tricep extension
35 lbs 10 reps per arm
35 lbs 8 reps per arm
35 lbs 6 reps per arm
Dumbell hammer curl ( one arm at a time )
3x 35 lbs 8 reps per arm
Followed by 20m bike for cardio

Friday and Saturday was a rest day - 30m walking on Friday and 20m eleptical Saturday
Friday fasted for 22 hours and then pulled a longer fast. Didn't eat saturday.

Switching up my workouts a bit this week

Sunday October 27th
37 hours fasted
Push day - Workout
Flat Bench press
45 lbs 6 reps
135 lbs 6 reps
185 lbs 6 reps
205 lbs 6 reps
2x 135 lbs 10 reps
Dumbbell shoulder press
30 lbs 10 reps
45 lbs 12 reps
65 lbs 8 reps
65 lbs 7 reps
65 lbs 5 reps
Pec deck
100 lbs 12 reps
2x 190 lbs 8 reps - last rep 10 sec hold the stretch
Lateral raises
10 lbs 12 reps
20 lbs 10 reps
25 lbs 8 reps
10 lbs 12 reps
Triceps press down + overhead triceps extension
55 lbs 8+8 reps
3x 77 lbs 8+8 reps
Single arm cable tricep press down
20 lbs 6 reps per arm
15 lbs 10 reps per arm
Followed by 20m cardio ( bike )
Broke my fast at 40 hours fasted

Monday October 28th
21 hours fasted
Workout
Started with 10m of cardio ( bike)
Lat pull downs
143 lbs 10 reps
165 lbs 10 reps
187 lbs 10 reps
209 lbs 10 reps + 143 lbs 5 reps
Machine rows
60 lbs 10 reps
80 lbs 8 reps
3x 120 lbs 8 reps
Cable lat pullover
33 lbs 10 reps
2x 55 lbs 10 reps
Cable Face pulls
1 x 25 lbs 10 reps
2x 33 lbs 12 reps
Ez barbell curl
40 lbs 8 reps
80 lbs 10 reps
2x 80 lbs 8 reps
Preacher curls, bottom part
2x 20lbs 10 reps
Followed by 20m cardio (bike)
Fasted for 26 hours

Tuesday October 29th
Workout
Legs - 19 hours fasted
Hack squat
45 lbs ( per side) 4
90 lbs 3
135 lbs 2 2
2x 90 lbs 5 reps with 2 second pause at bottom
Barbell RDL
25 per side 8
50 per side 8
2x 95 per side 6
Leg curl
1x10 120 lbs
2x6 170 lbs
Seated calf raises
5x 12 90 lb
Followed by 20m cardio ( bike )
Fasted for 23 hours

Will add some pics of food and macros
Keeping it consistent at under 2k calories, under 50g carbs, 120g protein, 140g fat. The first 2-3 days of switching to higher fat and lower protein I had some hunger but now I've adapted.
Always in ketosis. Using keto strips every 2nd day to make sure.

@Dadbod1996 awesome log right here! Food looks awesome!

 

[ceo]

Bros this food looks really good

 

[ROIDDERS]

I'm a big fan of the different training sessions you're doing

 

[chesty]

keep up the good work I like the different food options

 

[Ulter]

good job on the training you're so consistent

 

[e2]

I'm going to steal your training session why not it looks really good

 

[2Thick]

I love what you're doing here you're staying in conditioning and you're getting in some great training

 

[Vadim Fedorov]

proud of you man you've definitely been getting better as a log has gone on

 

[Wootoom]

keep it going man drop that body fat and build that strength and muscle that's what it's all about

 

[Masonic Bodybuilder]

I used to love doing upright rows but they would absolutely agitate my shoulder now.

 

[Dadbod1996]

On the fasting, I think we can try to go 72 hours+, you have the ability? I suggest it with electrolytes

Haven’t Tried more than 48 hours . I am up for the challenge . Will attempt it in the upcoming days . Will aim for 48h+ and try for 72 hours . For electrolytes will use nusalt + sea salt if necessary .

 

[Dadbod1996]

I used to love doing upright rows but they would absolutely agitate my shoulder now.

Luckily this cycle even with the winstrol my joints are doing well . I make sure to warm up properly before jumping into the workout though for sure .

 

[Dadbod1996]

Appreciate all the comments !
This is only the beginning .
Finishing my 7th week back to the gym .
Happy with the results but very far from my end goal .
Looking forward to keep sharing my progress and keep learning from the EVO family .

 

[Dadbod1996]

Yesterday was a rest day . Fasted for 24 hours . Went for a 25m walk before breaking my fast .

Today was
Upper body - 17 hours fasted
Workout
Incline bench press
45 lbs 12 reps
135 lbs 12 reps
2x 185 lbs 6 reps
Dumbbell rows
25 lbs 10 reps per side
45 lbs 10 reps per side
2x 60 lbs 8 reps per side
Cable lateral raise
3x 11 lbs 20 reps per arm
Cross body cable bicep curl
11 lbs 12 reps
2x 33 lbs 10 reps
Dumbbell triceps extension
3x30 lbs 8 reps per arm
Followed by 20m cardio ( bike )

Broke my fast at 23 hours
Adding pics of food and macros for last 2 days

 

[ballin2504]

That’s a good update. Food looks good also

 

[Eddie Haskell]

Appreciate all the comments !
This is only the beginning .
Finishing my 7th week back to the gym .
Happy with the results but very far from my end goal .
Looking forward to keep sharing my progress and keep learning from the EVO family .

we have to push to 72 hours man @Dadbod1996

Yesterday was a rest day . Fasted for 24 hours . Went for a 25m walk before breaking my fast .

Today was
Upper body - 17 hours fasted
Workout
Incline bench press
45 lbs 12 reps
135 lbs 12 reps
2x 185 lbs 6 reps
Dumbbell rows
25 lbs 10 reps per side
45 lbs 10 reps per side
2x 60 lbs 8 reps per side
Cable lateral raise
3x 11 lbs 20 reps per arm
Cross body cable bicep curl
11 lbs 12 reps
2x 33 lbs 10 reps
Dumbbell triceps extension
3x30 lbs 8 reps per arm
Followed by 20m cardio ( bike )

Broke my fast at 23 hours
Adding pics of food and macros for last 2 days

you in deep ketosis? update please man

i like the 23 hour fast but can we push to 48hours rolling

@ElDurko he's doing 48 hour rolling fasts in his log and he's a new dad too

https://www.evolutionary.org/forums/threads/my-transformation-log.101699/

you guys have similar situations and life change stories

 

[Dadbod1996]

you in deep ketosis? update please man

Always in deep ketosis - not eating anything to get me out of ketosis . I still use the keto strips every couple days but it’s pretty redundant . This is a couple minutes ago

 

[Dadbod1996]

@ElDurko he's doing 48 hour rolling fasts in his log and he's a new dad too

https://www.evolutionary.org/forums/threads/my-transformation-log.101699/

Will give this a look and see what I can learn .

 

[Eddie Haskell]

Always in deep ketosis - not eating anything to get me out of ketosis . I still use the keto strips every couple days but it’s pretty redundant . This is a couple minutes ago

deep ketosis is key man @Dadbod1996

 

[stevesmi]

cardio before breaking your fast is fantastic it forces your body to really attack those fat stores I highly recommend it that's why even professional bodybuilders do fasted cardio in the mornings before their first meal

 

[Dadbod1996]

cardio before breaking your fast is fantastic it forces your body to really attack those fat stores I highly recommend it that's why even professional bodybuilders do fasted cardio in the mornings before their first meal

Yessir loving the fasted workouts and the cardio is going great as well. Haven't been this consistent with cardio in a while.
I was wondering what your opinion about 48 hour rolling fasts while on cycle and with my training @stevesmi
Also would you recommend I stay at the same macros with 48 hour rolling fasts ? Currently only doing 23h ish fasts + the occasional longer fasts . @Eddie Haskell

 

[Mobster]

Do you do dumbbell rows both arms at the same time?

 

[stevesmi]

Yessir loving the fasted workouts and the cardio is going great as well. Haven't been this consistent with cardio in a while.
I was wondering what your opinion about 48 hour rolling fasts while on cycle and with my training @stevesmi
Also would you recommend I stay at the same macros with 48 hour rolling fasts ? Currently only doing 23h ish fasts + the occasional longer fasts . @Eddie Haskell

you can alternate day fast. that has been proven to actually HOLD muscle (even increase it a bit), while shedding hard to burn body fat in studies

or you can do 2 days food, 1 day fast that way. lots of ways to do it

 

[Dadbod1996]

Friday 1st of November
18 hours fasted - lower body
Workout
Deadlift
1x8 95 lbs
1x6 145 lbs
1x6 185 lbs
2x6 225 lbs
Leg press machine
45 per side 12 reps
90 per side 12 reps
135 per side 12 reps
3x 180 per side 12 reps
Lying Leg curl
1x10 80 lbs
3x10 120 lbs
Calf raises
4x20 90 lbs
Followed by 20m cardio ( bike)
----
23 hours fasted right now, will be going for around 50 hours of fasting at which point I will be breaking my fast with Sushi.
Decided I will be trying out at least 2x 48 hour fasts a week and the rest of the week will keep it up with the 24 hour fasts.

 

[Dadbod1996]

Do you do dumbbell rows both arms at the same time?

No one arm at a time

 

[RoySimpson]

Yesterday was a rest day . Fasted for 24 hours . Went for a 25m walk before breaking my fast .

Today was
Upper body - 17 hours fasted
Workout
Incline bench press
45 lbs 12 reps
135 lbs 12 reps
2x 185 lbs 6 reps
Dumbbell rows
25 lbs 10 reps per side
45 lbs 10 reps per side
2x 60 lbs 8 reps per side
Cable lateral raise
3x 11 lbs 20 reps per arm
Cross body cable bicep curl
11 lbs 12 reps
2x 33 lbs 10 reps
Dumbbell triceps extension
3x30 lbs 8 reps per arm
Followed by 20m cardio ( bike )

Broke my fast at 23 hours
Adding pics of food and macros for last 2 days

@Dadbod1996 that food looks bomb!

 

[JasonPriest]

hard to train after a big meal

 

[BodyMonster34]

bro i like to hit it hard with cardio before eating

 

[Quadsweep]

Nice job on the fasting you are definitely getting the hang of it

 

[Austin316]

nice job on the meals I'm seeing some green vegetables I like it

 

[sambee38]

keep pushing what those upper body days that's amazing

 

[Dadbod1996]

bro i like to hit it hard with cardio before eating

Nice job on the fasting you are definitely getting the hang of it

Goal is to do cardio tomorrow 48 hours fasted and then go to the sushi place.
Will then be fasting for another 48 hours.

 

[BookerTNY]

24 hours of fasting is fantastic for your body

 

[Arabian]

anything over 20 hours is where the magic starts when it comes to fasting

 

[Zyglamail]

nice fasted workout you got in some good volume

 

[Shrine]

definitely love to see those vegetables the broccoli looks really good

 

[caligirl85]

meals look really good lots of variety there

 

[zedhed]

keep up the fasted training you're going to be a machine before you know it

 

[Noah Wixx]

Fasted training paired with cardio will melt fat right off, best way to train imo

 

[ballin2504]

I like how you stay in ketosis

 

[25homes]

Yesterday was a rest day . Fasted for 24 hours . Went for a 25m walk before breaking my fast .

Today was
Upper body - 17 hours fasted
Workout
Incline bench press
45 lbs 12 reps
135 lbs 12 reps
2x 185 lbs 6 reps
Dumbbell rows
25 lbs 10 reps per side
45 lbs 10 reps per side
2x 60 lbs 8 reps per side
Cable lateral raise
3x 11 lbs 20 reps per arm
Cross body cable bicep curl
11 lbs 12 reps
2x 33 lbs 10 reps
Dumbbell triceps extension
3x30 lbs 8 reps per arm
Followed by 20m cardio ( bike )

Broke my fast at 23 hours
Adding pics of food and macros for last 2 days

Nice work

 

[Dadbod1996]

Little update for the last couple days
Saturday the 2nd of November was a rest day
Went for 20m of eleptical for cardio at around 48 hours fasted .

I fasted for a total of 50 hours at which point I went to an all you can eat sushi place .

First time eating as I please without tracking calories but I am guessing around 2500 calories and 300g carbs
—-

Sunday was a workout day
Had an amazing workout powered by the extra calories and carbs

Sunday Nov 4
18h fasted - Workout
Flat Bench press
95 lbs 8 reps
135 lbs 8 reps
185 lbs 8 reps
205 lbs 7 reps
205 lbs 5 reps
Dumbbell shoulder press
45 lbs 8 Reps
60 lbs 8 reps
70 lbs 6 reps
Pec deck
160 lbs 10 reps
200 lbs 8 reps
2x 220 lbs 6 reps
Dumbbell Lateral raises
15 lbs 15 reps
20 lbs 10 reps
25 lbs 6 reps
Triceps press down + overhead triceps extension
60 lbs 8+8 reps
2x 82 lbs 8+ 60 lbs 8 reps
60 lbs 15 + 8 reps
Single arm cable tricep press down
2x22 lbs 6 reps per arm
Followed by 20m cardio ( bike )

Monday the 4th of November
37 hours fasted - Workout
Lat pull downs
143 lbs 10 reps
187 lbs 10 reps
209 lbs 8 reps
231 lbs 6 reps
231 lbs 5 reps + 143 lbs 8 reps
Machine rows
70 lbs 20 reps
80 lbs 15 reps
100 lbs 10 reps
3x 120 lbs 10 reps
Cable lat pulls
2x 33 lbs 15 reps
2x 55 lbs 10 reps
Cable Face pulls
22 lbs 25 reps
2x 33 lbs 12 reps
Ez barbell curl
20 lbs 12 reps + 30 lbs 12 reps
3x90 lbs 8 reps
Preacher curls, bottom part
2x 20lbs 12 reps
Followed by 20m cardio (bike)

Broke my fast at 39 hours fasted

 

[Dadbod1996]

Tuesday November 5th
Workout - Legs - 19 hours fasted
Hack squat
45 lbs ( per side) 25 reps
3x 90 lbs( per side ) 8 reps
Barbell RdL
135 lbs 8 reps
2x 225 lbs 6 reps
Leg curl
120 lbs 25 reps
3x180 lbs 8 reps
Seated calf raises
90 lbs 12 reps
3x 135 lbs 12 reps
90 lbs 25 reps
Followed by 20m cardio ( bike )
Fasted for a total of 22 hours

Today was
Upper body - 21 hours fasted
Incline bench press
45 lbs 20 reps
135 lbs 12 reps
185 lbs 6 reps - failed to go for 7
185 lbs 6 reps + 145 lbs 6 reps
Dumbbell row
45 lbs 20 reps per side
2x 70lbs 8 reps per side
Cable lateral raise
2x 16 lbs 10 reps
2x 11 lbs 15 reps per arm
Cable bicep curl
16.5lbs 12 reps
2x 33 lbs 16 reps
Dumbbell triceps extension
3x30 lbs 12 reps per arm
Followed by 20m cardio ( bike )

Broke my fast at 26 hours

 

[Dadbod1996]

Today was my last day of Winstrol
Almost 8 weeks on my cycle already
This morning fasted weight is at 245 lbs - starting weight was 278 lbs .
Adding some pics of food and macros for last couple days

 

[Eddie Haskell]

Little update for the last couple days
Saturday the 2nd of November was a rest day
Went for 20m of eleptical for cardio at around 48 hours fasted .

I fasted for a total of 50 hours at which point I went to an all you can eat sushi place .

First time eating as I please without tracking calories but I am guessing around 2500 calories and 300g carbs
—-

Sunday was a workout day
Had an amazing workout powered by the extra calories and carbs

Sunday Nov 4
18h fasted - Workout
Flat Bench press
95 lbs 8 reps
135 lbs 8 reps
185 lbs 8 reps
205 lbs 7 reps
205 lbs 5 reps
Dumbbell shoulder press
45 lbs 8 Reps
60 lbs 8 reps
70 lbs 6 reps
Pec deck
160 lbs 10 reps
200 lbs 8 reps
2x 220 lbs 6 reps
Dumbbell Lateral raises
15 lbs 15 reps
20 lbs 10 reps
25 lbs 6 reps
Triceps press down + overhead triceps extension
60 lbs 8+8 reps
2x 82 lbs 8+ 60 lbs 8 reps
60 lbs 15 + 8 reps
Single arm cable tricep press down
2x22 lbs 6 reps per arm
Followed by 20m cardio ( bike )

Monday the 4th of November
37 hours fasted - Workout
Lat pull downs
143 lbs 10 reps
187 lbs 10 reps
209 lbs 8 reps
231 lbs 6 reps
231 lbs 5 reps + 143 lbs 8 reps
Machine rows
70 lbs 20 reps
80 lbs 15 reps
100 lbs 10 reps
3x 120 lbs 10 reps
Cable lat pulls
2x 33 lbs 15 reps
2x 55 lbs 10 reps
Cable Face pulls
22 lbs 25 reps
2x 33 lbs 12 reps
Ez barbell curl
20 lbs 12 reps + 30 lbs 12 reps
3x90 lbs 8 reps
Preacher curls, bottom part
2x 20lbs 12 reps
Followed by 20m cardio (bike)

Broke my fast at 39 hours fasted

Tuesday November 5th
Workout - Legs - 19 hours fasted
Hack squat
45 lbs ( per side) 25 reps
3x 90 lbs( per side ) 8 reps
Barbell RdL
135 lbs 8 reps
2x 225 lbs 6 reps
Leg curl
120 lbs 25 reps
3x180 lbs 8 reps
Seated calf raises
90 lbs 12 reps
3x 135 lbs 12 reps
90 lbs 25 reps
Followed by 20m cardio ( bike )
Fasted for a total of 22 hours

Today was
Upper body - 21 hours fasted
Incline bench press
45 lbs 20 reps
135 lbs 12 reps
185 lbs 6 reps - failed to go for 7
185 lbs 6 reps + 145 lbs 6 reps
Dumbbell row
45 lbs 20 reps per side
2x 70lbs 8 reps per side
Cable lateral raise
2x 16 lbs 10 reps
2x 11 lbs 15 reps per arm
Cable bicep curl
16.5lbs 12 reps
2x 33 lbs 16 reps
Dumbbell triceps extension
3x30 lbs 12 reps per arm
Followed by 20m cardio ( bike )

Broke my fast at 26 hours

Today was my last day of Winstrol
Almost 8 weeks on my cycle already
This morning fasted weight is at 245 lbs - starting weight was 278 lbs .
Adding some pics of food and macros for last couple days

@Dadbod1996 245 lb amazing weight down from 278 this is working well for you man
hows your ketosis?

 

[Dadbod1996]

245 lb amazing weight down from 278 this is working well for you man

My goal in the next 2 weeks is to get down to 240 lbs after eating , so around 235 lbs fasted.

hows your ketosis?

Getting back into ketosis . Was completely out of ketosis for 2-3 days and now I’m back.
Adding picture of the keto test I just did .

 

[Eddie Haskell]

My goal in the next 2 weeks is to get down to 240 lbs after eating , so around 235 lbs fasted.

Getting back into ketosis . Was completely out of ketosis for 2-3 days and now I’m back.
Adding picture of the keto test I just did .

perfect but fat loss slows down as time goes on man dont worry its natural we just have to work on it @Dadbod1996

 

[Masonic Bodybuilder]

Eating like a King!!!

 

[stevesmi]

Today was my last day of Winstrol
Almost 8 weeks on my cycle already
This morning fasted weight is at 245 lbs - starting weight was 278 lbs .
Adding some pics of food and macros for last couple days

food looks like a work of art!

 

[Mobster]

I need that much sushi in my life.

 

[ceo]

Bros 50 hours of fasting that's pretty good

 

[ROIDDERS]

I'm not too much of a fan of sushi

 

[chesty]

nice job on getting back into ketosis

 

[Ulter]

looks like you're having fun with those ketone strips lol

 

[e2]

fasting is the most effective way to get into ketosis you're proving it

 

[2Thick]

That's some good sushi right there

 

[Vadim Fedorov]

as long as its high quality Sushi is perfectly fine just watch out for those additives they can add to the foods

 

[Wootoom]

you're making good progress man you've already lost 33 lbs what you're doing is working keep it up

 

[RoySimpson]

Today was my last day of Winstrol
Almost 8 weeks on my cycle already
This morning fasted weight is at 245 lbs - starting weight was 278 lbs .
Adding some pics of food and macros for last couple days

@Dadbod1996 solid food right there!

 

[Dadbod1996]

I'm not too much of a fan of sushi

as long as its high quality Sushi is perfectly fine just watch out for those additives they can add to the foods

It really depends on the place / source . Some places have sushi that tastes very off and artificial while some places have amazing quality . It is an acquired taste though .

That's some good sushi right there

Once every 2 weeks a nice little sushi reefed has been my motivation to keep up the diet .

 

[Dadbod1996]

fasting is the most effective way to get into ketosis you're proving it

Most definitely. Even after a high carb refeed with fasting I usually am back into ketosis within 48-72 hours .

 

[Dadbod1996]

Thursday November 7th
18 hours fasted - lower body
Workout
Deadlift
1x8 45 lbs
1x25 135 lbs
3x8 225 lbs
Leg press machine
45 per side 12 reps
135 per side 12 reps
3x 180 per side 12 reps
Lying Leg curl
100 lbs 12 reps
3x10 120 lbs
Calf raises
5x12 135 lbs
Followed by 30m cardio ( bike)
Fasted for 22 hours

 

[Dadbod1996]

Today
Friday November 8th was a rest day

2 months since my first injection of test
Another 2-4 weeks until I finish my cycle
Started at 278 lbs and now 244 lbs
Will be adding some progress pics

 

[ballin2504]

Awesome progress!!!

 

[Npcclassicphysique champ]

Thursday November 7th
18 hours fasted - lower body
Workout
Deadlift
1x8 45 lbs
1x25 135 lbs
3x8 225 lbs
Leg press machine
45 per side 12 reps
135 per side 12 reps
3x 180 per side 12 reps
Lying Leg curl
100 lbs 12 reps
3x10 120 lbs
Calf raises
5x12 135 lbs
Followed by 30m cardio ( bike)
Fasted for 22 hours

@Dadbod1996 perfect 22 hour fast but we need to start going into the 48 hour range
you can see @ElDurko is pushing 72 hours in his log now
https://www.evolutionary.org/forums/threads/my-transformation-log.101699/

Today
Friday November 8th was a rest day

2 months since my first injection of test
Another 2-4 weeks until I finish my cycle
Started at 278 lbs and now 244 lbs
Will be adding some progress pics

WOW YOU LOOK AMAZING BRO! real deal body
clearly you lost 30lbs+ and its visible
true progress here, congrats

 

[Dadbod1996]

Awesome progress!!!

WOW YOU LOOK AMAZING BRO! real deal body
clearly you lost 30lbs+ and its visible
true progress here, congrats

Appreciate it ! Feels good and looks good to have all this fat off !

perfect 22 hour fast but we need to start going into the 48 hour range

My goal right now is to do at least one 48 hour fast a week . I feel like if I do 48 hours fast and then only eat 2k calories in an hour and repeat it would negatively impact my energy during my workouts. Will keep working on my fasting .

 

[Npcclassicphysique champ]

Appreciate it ! Feels good and looks good to have all this fat off !

My goal right now is to do at least one 48 hour fast a week . I feel like if I do 48 hours fast and then only eat 2k calories in an hour and repeat it would negatively impact my energy during my workouts. Will keep working on my fasting .

I would like to see rolling 48 hour fasts with you too bro
@Dadbod1996 training is not as crucial as fasting for your right now
we can have 48 hour fast, 24 hour rest and train the 3 days after

 

[Dadbod1996]

I would like to see rolling 48 hour fasts with you too bro
@Dadbod1996 training is not as crucial as fasting for your right now
we can have 48 hour fast, 24 hour rest and train the 3 days after

Will try my best to keep the intensity with my workouts and to increase the fasting periods . Have also started doing more cardio which I will try to keep up for the remainder of my cycle .

 

[stevesmi]

Today
Friday November 8th was a rest day

2 months since my first injection of test
Another 2-4 weeks until I finish my cycle
Started at 278 lbs and now 244 lbs
Will be adding some progress pics

The progression is very real I'm proud of you keep it going man let's get down to the low 200s

 

[Mobster]

34 lbs down is great

 

[zedhed]

Nice job on the fasting 18 hours
that's really good for you

 

[caligirl85]

nice workout from today
I like how you keep the weights controlled

 

[Shrine]

nothing wrong at all with your workouts
you don't have to do super heavy weight

 

[Zyglamail]

18-hour fasting and then 22 hours
that's a great job

 

[Arabian]

really appreciate these updates
you're making good progress

 

[BookerTNY]

you're down to 244 lbs
that's great man you're down 30 lbs or more

 

[sambee38]

trust me by the time this log gets down to 50 pages you'll be even leaner
you're doing great man keep it up

 

[Austin316]

it looks like the fasting is paying off
its going to make your body more insulin sensitive as well

 

[25homes]

Great job

 

[Masonic Bodybuilder]

Amazing progress man! Keep pushing and stay consistent.

 

[RoySimpson]

Today
Friday November 8th was a rest day

2 months since my first injection of test
Another 2-4 weeks until I finish my cycle
Started at 278 lbs and now 244 lbs
Will be adding some progress pics

@Dadbod1996 thats some awesome weight loss! Keep it coming!

 

[Noah Wixx]

It is sad when cycles come to an end

 

[ballin2504]

That’s awesome on the weight loss

 

[25homes]

Today
Friday November 8th was a rest day

2 months since my first injection of test
Another 2-4 weeks until I finish my cycle
Started at 278 lbs and now 244 lbs
Will be adding some progress pics

Nice work

 

[Noah Wixx]

Progression looks fantastic lets goo!

 

[Dadbod1996]

Hello everyone
Little update for the last couple of days .
Saturday was a rest day ,
did 1h of cardio ( stationary bike ) .

Sunday Nov 10th
18h fasted Workout
Flat Bench press
95 lbs 15 reps
135 lbs 10 reps
185 lbs 8 reps
2x 205 lbs 5 reps
Dumbbell shoulder press
50 lbs 8 Reps
65 lbs 7 reps
70 lbs 5 reps
Pec deck
2x 200 lbs 8 reps
2x 220 lbs 6 reps
Lateral raises
2x 20 lbs 10 reps
25 lbs 6 reps
Triceps press down + overhead triceps extension
60 lbs 8+8 reps
2x 82 lbs 8+ 60 lbs 8 reps
60 lbs 15 + 8 reps
Dumbbell tricep extensions
3x30 lbs 12 reps per arm
Followed by 20m cardio ( bike )

Broke my fast after 22 hours

Monday 11th November
Workout - 16 hours fasted
Lat pull downs
143 lbs 10 reps
187 lbs 10 reps
209 lbs 8 reps
231 lbs 7 reps
231 lbs 5 reps
Machine rows
70 lbs 20 reps
2x 120 lbs 10 reps
2x140 lbs 7 reps
Cable lat pulls
40 lbs 20 reps
2x 60 lbs 10 reps
Cable Face pulls
3x 33 lbs 20 reps
Ez barbell curl
50 lbs 10 terps
3x90 lbs 8 reps
Preacher curls, bottom part
3x 20lbs 12 reps
Followed by 1h cardio (bike)

Didn’t eat , going for a prolonged fast

Tuesday was a rest day
Started eating after a 43 hour fast .
Had more calories than I typically do and also more carbs .

Wednesday the 13th of November
Workout
Legs - 19 hours fasted
Hack squat
2x 45 lbs ( per side) 8 reps
3x 90 lbs( per side ) 8 reps
Barbell RdL
135 lbs 8 reps
3x 225 lbs 6 reps
Lying Leg curl
100 lbs 12 slow reps + 8 quick reps
2x 100 lbs 10 slow reps + 6 quick reps
2x 130 lbs 8 reps
Seated calf raises
90 lbs 15 reps
3x 135 lbs 12 reps
Followed by 1 hour cardio ( bike )

Not in ketosis right now but expecting to be back in a day or two
Adding some pics of food and macros

 

[Eddie Haskell]

Hello everyone
Little update for the last couple of days .
Saturday was a rest day ,
did 1h of cardio ( stationary bike ) .

Sunday Nov 10th
18h fasted Workout
Flat Bench press
95 lbs 15 reps
135 lbs 10 reps
185 lbs 8 reps
2x 205 lbs 5 reps
Dumbbell shoulder press
50 lbs 8 Reps
65 lbs 7 reps
70 lbs 5 reps
Pec deck
2x 200 lbs 8 reps
2x 220 lbs 6 reps
Lateral raises
2x 20 lbs 10 reps
25 lbs 6 reps
Triceps press down + overhead triceps extension
60 lbs 8+8 reps
2x 82 lbs 8+ 60 lbs 8 reps
60 lbs 15 + 8 reps
Dumbbell tricep extensions
3x30 lbs 12 reps per arm
Followed by 20m cardio ( bike )

Broke my fast after 22 hours

Monday 11th November
Workout - 16 hours fasted
Lat pull downs
143 lbs 10 reps
187 lbs 10 reps
209 lbs 8 reps
231 lbs 7 reps
231 lbs 5 reps
Machine rows
70 lbs 20 reps
2x 120 lbs 10 reps
2x140 lbs 7 reps
Cable lat pulls
40 lbs 20 reps
2x 60 lbs 10 reps
Cable Face pulls
3x 33 lbs 20 reps
Ez barbell curl
50 lbs 10 terps
3x90 lbs 8 reps
Preacher curls, bottom part
3x 20lbs 12 reps
Followed by 1h cardio (bike)

Didn’t eat , going for a prolonged fast

Tuesday was a rest day
Started eating after a 43 hour fast .
Had more calories than I typically do and also more carbs .

Wednesday the 13th of November
Workout
Legs - 19 hours fasted
Hack squat
2x 45 lbs ( per side) 8 reps
3x 90 lbs( per side ) 8 reps
Barbell RdL
135 lbs 8 reps
3x 225 lbs 6 reps
Lying Leg curl
100 lbs 12 slow reps + 8 quick reps
2x 100 lbs 10 slow reps + 6 quick reps
2x 130 lbs 8 reps
Seated calf raises
90 lbs 15 reps
3x 135 lbs 12 reps
Followed by 1 hour cardio ( bike )

Not in ketosis right now but expecting to be back in a day or two
Adding some pics of food and macros

@Dadbod1996 welcome back to the EVO family missed you man
how did the fast go? so far? meaning you feel clean head?
training fasted right?

 

[Dadbod1996]

Been training fasted for the last 8 weeks and it’s going great . Used to find it weird the first two weeks but got used to it and loving it .

Feel like I have lost a bit of strength now that I’ve stopped the winstrol .
Still losing a bit of fat / weight on the scale weekly .
Invested in a stationary bike at home and
started doing more fasted steady state cardio to help with the fat loss while working instead of sitting down on my chair all day .

Any suggestions for stretch marks on the stomach by the way ? Using bio oil but wanted to know if anyone had any suggestions . Have a few small red stretch marks on the stomach .

@Eddie Haskell do you recommend sticking to these macros or do I change it up ?
120 protein , under 50g carbs , 140g fat is what you told me to aim for at the moment .

 

[Eddie Haskell]

Been training fasted for the last 8 weeks and it’s going great . Used to find it weird the first two weeks but got used to it and loving it .

Feel like I have lost a bit of strength now that I’ve stopped the winstrol .
Still losing a bit of fat / weight on the scale weekly .
Invested in a stationary bike at home and
started doing more fasted steady state cardio to help with the fat loss while working instead of sitting down on my chair all day .

Any suggestions for stretch marks on the stomach by the way ? Using bio oil but wanted to know if anyone had any suggestions . Have a few small red stretch marks on the stomach .

@Eddie Haskell do you recommend sticking to these macros or do I change it up ?
120 protein , under 50g carbs , 140g fat is what you told me to aim for at the moment .

@Dadbod1996 training fasted is good for fat loss EVO family support for you

on the stretch marks, try shea butter that can help but fasting always helps as well

your macros are fairly good, are you in ketosis on those? what level of ketones?

 

[Dadbod1996]

Hello everyone
Little update for the last week

Thursday the 14th
Workout Upper body - went to the gym 19 hours fasted
Incline bench press
45 lbs 20 reps
135 lbs 12 reps
185 lbs 9 reps
195 lbs 6 reps
205 lbs 6 reps + 135 lbs 6 reps
Kroc row
45 lbs 20 reps per side
2x 70lbs 12 reps per side
Cable lateral raise
2x 16 lbs 15 reps
16 lbs 10 reps
Hammer curl ( one arm at a time )
35 lbs 12 reps
2x 33 lbs 16 reps
Dumbbell triceps extension
35 lbs 6 reps per arm

Followed by 20m stationary bike x3 throughout the day for a total of 1h of cardio
Did 10m of body weight abs/core as well .
Fasted all day

Friday 15th of November
Rest day
Did 20m of cardio
Followed by 10m of abs at 42 hours fasted before breaking my fast at 46 hours .
Did another 2x 20m cardio throughout the day - after breaking my fast

Saturday November 16th
lower body - went to the gym 18 hours fasted
Deadlift
1x8 135 lbs
1x10 135 lbs
3x8 225 lbs
Leg press machine
45 per side 12 reps
135 per side 12 reps
3x 180 per side 12 reps
Lying Leg curl
2 x 100 lbs 10 reps
2x 120 lbs 10 reps
Calf raises
2x 20 90 lbs
3x12 135 lbs
Followed by 30m cardio ( bike)

Sunday Nov 17th
Push day - not a real fasted workout ( only 12 hours since last meal )
Flat Bench press
45 lbs 10 reps
135 lbs 15 reps
185 lbs 12 reps
205 lbs 6 reps + 135 lbs 6 reps
Dumbbell shoulder press
50 lbs 10 Reps
70 lbs 5 reps
65 lbs 8 reps
Pec deck
3x 200 lbs 8 reps
120 lbs 16 reps
Lateral raises
3x 20 lbs 10 reps
Triceps press down + overhead triceps extension
4x 60 lbs 8+8 reps
Dumbbell tricep extensions
3x30 lbs 12 reps per arm
Followed by 20m cardio ( bike )
Also did 10m of abs/core at home

 

[Dadbod1996]

Monday 18th November
Workout - went to the gym 18 hours fasted
Lat pull downs
143 lbs 12 reps
187 lbs 10 reps
209 lbs 8 reps
2x 231 lbs 5 reps
Machine rows
70 lbs 20 reps
2x 120 lbs 10 reps
2x140 lbs 7 reps
Cable lat pulls
40 lbs 20 reps
2x 60 lbs 10 reps
40 lbs 10 reps
Cable Face pulls
3x 35 lbs 15 reps
Ez barbell curl
50 lbs 12 reps
80 lbs 10 reps
90 lbs 7 reps
90lbs 6 reps
Preacher curls, bottom part
3x 25 lbs 8 reps
Triceps dumbbell extension
3x 20 lbs 8 reps
Followed by 30m cardio (bike)

Tuesday the 19th
Rest day , 26 hours fasted ,
Did 10m of abs / core

Wednesday the 20th
Legs - went to the gym 16 hours fasted
Hack squat
2x 45 lbs ( per side) 10 reps
3x 90 lbs( per side ) 8 reps
Barbell RdL
135 lbs 8 reps
3x 225 lbs 8 reps
Lying Leg curl
100 lbs 20 reps
130 lbs 12 reps
140 lbs 10 reps
2x 100 lbs 20 reps
Seated calf raises
5x 90 lbs 20 reps
Followed by 20m cardio ( bike )

Thursday 21st of November
Workout Upper body - went to the gym 34 hours fasted
Incline bench press
45 lbs 20 reps
135 lbs 12 reps
185 lbs 6 reps
195 lbs 5 reps
135 lbs 9 reps
Kroc row
2x 45 lbs 10 reps per side
3x 70lbs 10 reps per side
Cable lateral raise
4x 16 lbs 10 reps
Cable Hammer curl ( rope extension )
16 lbs 8 reps
38 lbs 14 reps
2x55 lbs 10 reps
Dumbbell triceps extension
3x 35 lbs 10 reps per arm
20m of cardio stationary bike
20m of abs / core

Broke my fast at 37 hours