Approved Log Road to my first cycle LOG

[Allupfromhere]

Training log, road to first cycle.

• Age: 35
• Height: 177cm
• Weight: 91kg
• Body Fat % (estimated): 18-25
• Training Experience (in years): My first year that I have committed to complete consistency.

Training:

• Bro split
• Monday - Arms
• Tuesday - Shoulders and abs
• Wednesday - Rest
• Thursday - Legs
• Friday - Chest and calves
• Saturday - Back
• Sunday - rest
• Each day is roughly 5-6 different exercises with 3 warm up sets for each different area of the muscle group beginning with light weight and high reps, with weights increasing and reps decreasing as warm up sets are completed, and 2 working sets each to failure. Sets are 6-10 reps and bigger compound exercises are 4-8 reps each working set. Each workout would swap between a compound then an isolation movement throughout. Every session begins with 10-15 mins of liss cardio just to heat the body up.

Diet:

• Daily Caloric Intake: around 2500cal currently with slight weekly increase if weight is still coming down and genuine hunger is still present.
• Macronutrient Split: 40/40/20 protein, carbs, fats. 200g protein per day currently.
  Meal Plan: try to list 2-3 different meal options for each
  • Breakfast: glass of water, pink Himalayan salt and lemon spin wake up every morning. Smoothie; 50g oats, 50g blueberries, 50g pineapple, 50g mango, 10g natural honey and 2 scoops of wpi.
  • Snack: 100g beef jerky, apple, Nutrigrain bar
  • Lunch: 220g chicken breast in a wrap with leafy greens and 5g low cal aoli
  • Snack: 1 scoop wpi, kiwi fruit, 70g tuna
  • Dinner: 250g beef eye fillet, 200g carb lite potato and 100g green vegetables mostly broccoli and 100ml of organic orange juice.

Supplements:

• Super greens powder each morning, Intra workout before workout as I train at 3.30 am and pre workout when needed. Omega 3 tablets daily and magnesium and sleep support daily.

Blood Work:

• Recent Blood Work: None
• Will do pre,mid and post when ready to cycle

Cycle Plan:

• Cycle Goals: recomp
• Compounds Planned for Use: Test E
• Dosage and Frequency: 250mg weekly to start
• Cycle Length: possibly 16-20
• Post Cycle Therapy (if applicable): not sure

Background story:

Was 110kg at the start of the year decided to get back in the gym and have a proper shot at getting back into shape. Got down to 100kg but didn’t really have a structured strategy so I began to work with a coach who set my diet and training plan. Was at 30% body fat at the start of coaching and currently at 91kg and would say I’m somewhere between 18-25% body fat, have another scan next week for more accurate update. Four weeks left until I move on with working with current coach not that it hasn’t been super effective and enjoyable but the cost long term isn’t really affordable. I have been looking at other coaches though to keep moving forward. Really want to get under 15% before potentially introducing hormones with the end goal of getting to 10% before 2025. So, interested in people’s opinions on whether or not I even have any business considering getting on gear at this stage or should I continue the natty path for now until I lose more weight or even just continue to try and make what progress I can naturally as a 35 yr old male? Don’t hold back say it how it is as I’m hoping to educate myself as much as I can from peoples experience cheers!

 

[HybridLabs]

Good stuff bro.

I would like to see the test dose a little higher. Even being a first cycle. Dose response studies show that you would be leaving a lot of gains on the table at that dose. We don't tend to see diminishing returns for guys on a first cycle until the dose is above 600mg per week.

But do what you feel comfortable bro. That's just my thoughts.

Go hard!

 

[Allupfromhere]

Good stuff bro.

I would like to see the test dose a little higher. Even being a first cycle. Dose response studies show that you would be leaving a lot of gains on the table at that dose. We don't tend to see diminishing returns for guys on a first cycle until the dose is above 600mg per week.

But do what you feel comfortable bro. That's just my thoughts.

Go hard!

Cheers bro! Was suggested to start at that dose and bump up 100mg each week after the 4 week mark was reached and seen what bloods come back with to find my ceiling dosages for test. Seems like a reasonable approach or would you say starting at maybe 300mg a week would be more beneficial?

 

[stevesmi]

this is an awesome start to this log
can you put up pics next so we can see your before/after progress?

 

[LevButlerov]

Training log, road to first cycle.

• Age: 35
• Height: 177cm
• Weight: 91kg
• Body Fat % (estimated): 18-25
• Training Experience (in years): My first year that I have committed to complete consistency.

Training:

• Bro split
• Monday - Arms
• Tuesday - Shoulders and abs
• Wednesday - Rest
• Thursday - Legs
• Friday - Chest and calves
• Saturday - Back
• Sunday - rest
• Each day is roughly 5-6 different exercises with 3 warm up sets for each different area of the muscle group beginning with light weight and high reps, with weights increasing and reps decreasing as warm up sets are completed, and 2 working sets each to failure. Sets are 6-10 reps and bigger compound exercises are 4-8 reps each working set. Each workout would swap between a compound then an isolation movement throughout. Every session begins with 10-15 mins of liss cardio just to heat the body up.

Diet:

• Daily Caloric Intake: around 2500cal currently with slight weekly increase if weight is still coming down and genuine hunger is still present.
• Macronutrient Split: 40/40/20 protein, carbs, fats. 200g protein per day currently.
  Meal Plan: try to list 2-3 different meal options for each
  • Breakfast: glass of water, pink Himalayan salt and lemon spin wake up every morning. Smoothie; 50g oats, 50g blueberries, 50g pineapple, 50g mango, 10g natural honey and 2 scoops of wpi.
  • Snack: 100g beef jerky, apple, Nutrigrain bar
  • Lunch: 220g chicken breast in a wrap with leafy greens and 5g low cal aoli
  • Snack: 1 scoop wpi, kiwi fruit, 70g tuna
  • Dinner: 250g beef eye fillet, 200g carb lite potato and 100g green vegetables mostly broccoli and 100ml of organic orange juice.

Supplements:

• Super greens powder each morning, Intra workout before workout as I train at 3.30 am and pre workout when needed. Omega 3 tablets daily and magnesium and sleep support daily.

Blood Work:

• Recent Blood Work: None
• Will do pre,mid and post when ready to cycle

Cycle Plan:

• Cycle Goals: recomp
• Compounds Planned for Use: Test E
• Dosage and Frequency: 250mg weekly to start
• Cycle Length: possibly 16-20
• Post Cycle Therapy (if applicable): not sure

Background story:

Was 110kg at the start of the year decided to get back in the gym and have a proper shot at getting back into shape. Got down to 100kg but didn’t really have a structured strategy so I began to work with a coach who set my diet and training plan. Was at 30% body fat at the start of coaching and currently at 91kg and would say I’m somewhere between 18-25% body fat, have another scan next week for more accurate update. Four weeks left until I move on with working with current coach not that it hasn’t been super effective and enjoyable but the cost long term isn’t really affordable. I have been looking at other coaches though to keep moving forward. Really want to get under 15% before potentially introducing hormones with the end goal of getting to 10% before 2025. So, interested in people’s opinions on whether or not I even have any business considering getting on gear at this stage or should I continue the natty path for now until I lose more weight or even just continue to try and make what progress I can naturally as a 35 yr old male? Don’t hold back say it how it is as I’m hoping to educate myself as much as I can from peoples experience cheers!

@Allupfromhere read your original thread and happy you started this prep LOG, welcome fully to the EVO family

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, your food change? let me know more
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what supps you use? digestive aids mostly
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more

 

[Mobster]

That's a BIG range on the bodyfat

 

[Allupfromhere]

That's a BIG range on the bodyfat

Yeah I was taking a comparative guess with weight lost against my original scan results. Very inaccurate I know but wanted to put something in the log. I have a scan booked in in the morning so I’ll post numbers tomorrow

 

[RoidRage69]

Post pictures of yourself so we can tell u what your body fat is.

 

[Allupfromhere]

Felt good this morning training back had more energy going in then yesterday that’s for sure.

Hit the gym 3:30am

10 mins cardio warm up as always

Started with 3 warm up sets lat pulldown;
15 x 55kg
10 x 65kg
5 x 75kg

2 working sets of
8 x 80kg
7 x 80

Rack pull;
2 warm up sets
10 x 100kg
6 x 120

2 working sets
7 x 140kg
6 x 140

Underhand barbell rows;

13 x 60kg - Felt really light today so went up.
8 x 80 - Definitely felt the weight difference. Wasn’t as clean I would like so might drop back to 75 next week and keep the movement tight as possible.

Chest supported row;

13 x 75
11 x 80
10 x 80

Finished with dumbbell shrugs;

15 x 45kg
13 x 55
13 x 60

I know the weight is light to most but hey we all started somewhere lol.

Food is the same everyday at the same times every day. Easier to structure for the weight loss at the moment. Review the weight loss at the end of each week to see if we can increase so long as hunger is still genuinely present.

Some may get bored of eating the same thing everyday but it is easier for me to manage and stay consistent at this point of the journey. I just swap up the seasoning on the chicken to give a little variety.

Training split is altered this week and next, train five days straight then rest day tomorrow (Saturday in Aus) then will train Sunday through to Thursday as I’m away for the long weekend with the family and I would rather skip a rest day then a workout.

The stock dinner for the last 7 weeks lol.

 

[Allupfromhere]

Post pictures of yourself so we can tell u what your body fat is.

I have a scan in the morning brother will post numbers and take some photos too

 

[ceo]

Bros excellent start to this
29 years old and already doing some great workouts

 

[ROIDDERS]

that's great that you waited to start your steroid career
that's about the right age

 

[chesty]

nice opening post
lots of good things

 

[Ulter]

work out is looking fantastic so far
nice job too on the diet

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

I haven't had chickpeas in a long time
I heard they're really good

 

[2Thick]

not bad with the chicken and rice
I like how you're keeping things simple

 

[Vadim Fedorov]

you are too hard on yourself
you got some good size just need to cut things a bit

 

[Wootoom]

make sure we get your body fat lower
want to see you leaner you'll look much better

 

[Allupfromhere]

make sure we get your body fat lower
want to see you leaner you'll look much better

Yeah the fat loss is the bigger focus right now that’s for sure!

 

[Eddie Haskell]

Felt good this morning training back had more energy going in then yesterday that’s for sure.

Hit the gym 3:30am

10 mins cardio warm up as always

Started with 3 warm up sets lat pulldown;
15 x 55kg
10 x 65kg
5 x 75kg

2 working sets of
8 x 80kg
7 x 80

Rack pull;
2 warm up sets
10 x 100kg
6 x 120

2 working sets
7 x 140kg
6 x 140

Underhand barbell rows;

13 x 60kg - Felt really light today so went up.
8 x 80 - Definitely felt the weight difference. Wasn’t as clean I would like so might drop back to 75 next week and keep the movement tight as possible.

Chest supported row;

13 x 75
11 x 80
10 x 80

Finished with dumbbell shrugs;

15 x 45kg
13 x 55
13 x 60

I know the weight is light to most but hey we all started somewhere lol.

Food is the same everyday at the same times every day. Easier to structure for the weight loss at the moment. Review the weight loss at the end of each week to see if we can increase so long as hunger is still genuinely present.

Some may get bored of eating the same thing everyday but it is easier for me to manage and stay consistent at this point of the journey. I just swap up the seasoning on the chicken to give a little variety.

Training split is altered this week and next, train five days straight then rest day tomorrow (Saturday in Aus) then will train Sunday through to Thursday as I’m away for the long weekend with the family and I would rather skip a rest day then a workout.

The stock dinner for the last 7 weeks lol.

View attachment 53223

I have a scan in the morning brother will post numbers and take some photos too

steak meal is a win only if its rare

food is the same? exactly what please share actual pics of all 1 time if you can

@Allupfromhere waiting on your pics please share

 

[RoySimpson]

keep this log coming!

 

[Allupfromhere]

So went for a scan yesterday morning and was at the far end of the estimated bf% came in at 24%. Previously estimated the body fat based of my weight loss from original scan which was naive of me but I’m learning as I go. Plan is to focus more on the weight loss while keeping training intensity to my limit.

Was rest day so went and hit the treadmill for an hour at steady pace 5kmh at 10% incline just to get some blood flowing.

Had a mates wedding but took my own food anyway lol not interested in any set backs from a social settings so was happy sticking tight to the game plan.

Ok so some photos of myself 7 week back a big fat mess at 100.6kg and 31% bf.

Second photos are today currently sitting at 90.7kg at 24% bf slight less of a fat mess and now with some direction.

Focus now to drop another 10kg get another scan to see where the bf% is and keep the weights moving up.

Daily calories will keep the same for another week to let the hunger catch up a little more from last weeks increase.

Todays workout

Arms;

10 mins cardio warm up

Cable curls

3 x warm up sets;

15 x 27.5kg
10 x 30
5 x 32.5

2 working sets;

10 x 35kg
8 x 35

Tricep pushdown

3 warmup sets

15 x 35kg
10 x 37.5
5 x 40

Working sets;

8 x 42.5kg
7 x 42.5

Alternating db curls;

12 x 15kg
10 x 15

Underhand bench press;

9 x 60kg
8 x 60

Preacher curls;

10 x 35kg - Felt lighter today so bumped up for second set.

8 x 37.5

Standing wrist curls;

20 x 25kg
17 x 25
13 x 25

 

[RoidRage69]

That's an huge amount of fat loss in 7 weeks. What ever your doing keep doing it.

 

[Allupfromhere]

Food for the day;

Intra, burn and super greens before workout.
some eaa’s and electrolytes during. 3:30am

5-6am
Breakfast is a smoothie;
50g pinapple
50g mango
50g blueberries
40g oats
10g natural honey
1 scoop wpi

9:30am
First snack;
50g beef jerky
Kiwi

12.30pm
Lunch;
200g skinless chicken breast
Mission lite wrap
Leafy greens
Low cal aoli (30cal per serve)

3:30pm
Afternoon snack;
Protein shake
70g tuna
Apple

6:30pm
Dinner;
250g eye fillet steak
200g carb lite potato
100-150g green veg

8:00pm bed.

I eat the same thing every day and make adjusted increase each week depending on hunger and weight loss for the week. Easier to stay structured this way

 

[Allupfromhere]

That's an huge amount of fat loss in 7 weeks. What ever your doing keep doing it.

Thanks brother, just sticking exactly to the game plan!

 

[Allupfromhere]

Any suggestions on any regular supplements I should consider taking? At the moment only taking a multi, omega 3 and magnesium with a sleep aid of a night.

 

[Eddie Haskell]

So went for a scan yesterday morning and was at the far end of the estimated bf% came in at 24%. Previously estimated the body fat based of my weight loss from original scan which was naive of me but I’m learning as I go. Plan is to focus more on the weight loss while keeping training intensity to my limit.

Was rest day so went and hit the treadmill for an hour at steady pace 5kmh at 10% incline just to get some blood flowing.

Had a mates wedding but took my own food anyway lol not interested in any set backs from a social settings so was happy sticking tight to the game plan.

Ok so some photos of myself 7 week back a big fat mess at 100.6kg and 31% bf.

Second photos are today currently sitting at 90.7kg at 24% bf slight less of a fat mess and now with some direction.

Focus now to drop another 10kg get another scan to see where the bf% is and keep the weights moving up.

Daily calories will keep the same for another week to let the hunger catch up a little more from last weeks increase.

Todays workout

Arms;

10 mins cardio warm up

Cable curls

3 x warm up sets;

15 x 27.5kg
10 x 30
5 x 32.5

2 working sets;

10 x 35kg
8 x 35

Tricep pushdown

3 warmup sets

15 x 35kg
10 x 37.5
5 x 40

Working sets;

8 x 42.5kg
7 x 42.5

Alternating db curls;

12 x 15kg
10 x 15

Underhand bench press;

9 x 60kg
8 x 60

Preacher curls;

10 x 35kg - Felt lighter today so bumped up for second set.

8 x 37.5

Standing wrist curls;

20 x 25kg
17 x 25
13 x 25

@Allupfromhere amazing results! wow you're really dropping bodyfat, impressive man, true shred city is building

volume on training is good, but we need to bump the cardio up

 

[Eddie Haskell]

Food for the day;

Intra, burn and super greens before workout.
some eaa’s and electrolytes during. 3:30am

5-6am
Breakfast is a smoothie;
50g pinapple
50g mango
50g blueberries
40g oats
10g natural honey
1 scoop wpi

9:30am
First snack;
50g beef jerky
Kiwi

12.30pm
Lunch;
200g skinless chicken breast
Mission lite wrap
Leafy greens
Low cal aoli (30cal per serve)

3:30pm
Afternoon snack;
Protein shake
70g tuna
Apple

6:30pm
Dinner;
250g eye fillet steak
200g carb lite potato
100-150g green veg

8:00pm bed.

I eat the same thing every day and make adjusted increase each week depending on hunger and weight loss for the week. Easier to stay structured this way

@Allupfromhere i like this layout but if you can cut the feeding window a bit, stop food around 5pm can you do that? and drop the dinner potato so all meat steak and veggies prebed
i would also add an avocado 930 instead of kiwi
small changes lets do it

 

[Allupfromhere]

@Allupfromhere i like this layout but if you can cut the feeding window a bit, stop food around 5pm can you do that? and drop the dinner potato so all meat steak and veggies prebed
i would also add an avocado 930 instead of kiwi
small changes lets do it

I wish I could stop the food at that time mate but I only finish work around 5ish and that dinner time is the earliest I can get in. It’s hard with my job so trying to manage the times as best as I can and not impact my sleep too much. As I’m trying to increase my daily calories slowly to fire up my metabolism again would cutting the potato have a negative impact on this? Or is the benefit from cutting out the the bulk of the carbs that late in the day outweigh that? Thanks heaps for the suggestions brother really trying to educate myself as much as I can as I only have a few more weeks with current coach and then I’ll have to steer my own ship.

 

[Eddie Haskell]

I wish I could stop the food at that time mate but I only finish work around 5ish and that dinner time is the earliest I can get in. It’s hard with my job so trying to manage the times as best as I can and not impact my sleep too much. As I’m trying to increase my daily calories slowly to fire up my metabolism again would cutting the potato have a negative impact on this? Or is the benefit from cutting out the the bulk of the carbs that late in the day outweigh that? Thanks heaps for the suggestions brother really trying to educate myself as much as I can as I only have a few more weeks with current coach and then I’ll have to steer my own ship.

ok how about we go earlier am, can you eat a bit later? lets say start at 10am @Allupfromhere

 

[Allupfromhere]

ok how about we go earlier am, can you eat a bit later? lets say start at 10am @Allupfromhere

I could start my meals from 10 would be a hard push at work with no food for the first 6.5hrs haha. Should I have the breakfast smoothie and the first snack in the one go. Or probably could get the snack between then and lunch still. My lunch break at work is always at 12:30 so the wrap kinda has to be consumed then. Question bro what’s the benefits or shortening the feeding window?

 

[Eddie Haskell]

I could start my meals from 10 would be a hard push at work with no food for the first 6.5hrs haha. Should I have the breakfast smoothie and the first snack in the one go. Or probably could get the snack between then and lunch still. My lunch break at work is always at 12:30 so the wrap kinda has to be consumed then. Question bro what’s the benefits or shortening the feeding window?

cutting the feeding window will help you lose bodyfat, aka intermittent fasting, you'll get authophagy and fat loss in 1 @Allupfromhere

 

[Allupfromhere]

cutting the feeding window will help you lose bodyfat, aka intermittent fasting, you'll get authophagy and fat loss in 1 @Allupfromhere

Thanks brother I’ll definitely look into this!

 

[ballin2504]

Great progression so far. I’ll be following a lot

 

[Allupfromhere]

Great progression so far. I’ll be following a lot

I appreciate that brother thanks

 

[Eddie Haskell]

Thanks brother I’ll definitely look into this!

lets get this started you can slowly add more time fasted in AM 1-2 hours @Allupfromhere

 

[Allupfromhere]

Todays workout

Shoulders;

10 mins cardio warmup

Seated barbell press;

3 warm up sets
15 x 35kg
10 x 40
5 x 45

2 working sets
7 x 50kg
6 x 50

Really though I would have been able to add weight this week but had to dig deep just to match last week. A bit disappointing.

Single arm side db raises;

Working sets
16 x 12.5kg
12 x 12.5

Grabbed the 15’s first up but knew straight away I wasn’t going to be able to execute proper form so dropped back. Was surprised I was able to get 16 reps out. Should have just bit down and pushed through with the 15’s. I won’t give myself a choice next week.

Rear delt flys (machine)

Working sets;
10 x 54kg
9 x 54
7 x 54

I add some an exercises after each shoulder workout;

5 sets of decline sit ups:
12
12
10
10
10

Didn’t feel that strong today. I think missing last mid week rest day is catching up. Had to adjust the split for the fortnight so I didn’t miss any workouts due heading away for the long weekend with the fam here in Aus. Would be 1 rest day for 10 days of training, definitely keen to get the normal split back but wasn’t willing to miss a workout lol.


Food was stock standard, though tomorrow am going to shorten up the feeding window as suggested by Eddie for a few weeks and see what influence it has coming into my next scan. Keep grinding to get under 15%.

 

[Tiger Salman Khan]

Training log, road to first cycle.

• Age: 35
• Height: 177cm
• Weight: 91kg
• Body Fat % (estimated): 18-25
• Training Experience (in years): My first year that I have committed to complete consistency.

Training:

• Bro split
• Monday - Arms
• Tuesday - Shoulders and abs
• Wednesday - Rest
• Thursday - Legs
• Friday - Chest and calves
• Saturday - Back
• Sunday - rest
• Each day is roughly 5-6 different exercises with 3 warm up sets for each different area of the muscle group beginning with light weight and high reps, with weights increasing and reps decreasing as warm up sets are completed, and 2 working sets each to failure. Sets are 6-10 reps and bigger compound exercises are 4-8 reps each working set. Each workout would swap between a compound then an isolation movement throughout. Every session begins with 10-15 mins of liss cardio just to heat the body up.

Diet:

• Daily Caloric Intake: around 2500cal currently with slight weekly increase if weight is still coming down and genuine hunger is still present.
• Macronutrient Split: 40/40/20 protein, carbs, fats. 200g protein per day currently.
  Meal Plan: try to list 2-3 different meal options for each
  • Breakfast: glass of water, pink Himalayan salt and lemon spin wake up every morning. Smoothie; 50g oats, 50g blueberries, 50g pineapple, 50g mango, 10g natural honey and 2 scoops of wpi.
  • Snack: 100g beef jerky, apple, Nutrigrain bar
  • Lunch: 220g chicken breast in a wrap with leafy greens and 5g low cal aoli
  • Snack: 1 scoop wpi, kiwi fruit, 70g tuna
  • Dinner: 250g beef eye fillet, 200g carb lite potato and 100g green vegetables mostly broccoli and 100ml of organic orange juice.

Supplements:

• Super greens powder each morning, Intra workout before workout as I train at 3.30 am and pre workout when needed. Omega 3 tablets daily and magnesium and sleep support daily.

Blood Work:

• Recent Blood Work: None
• Will do pre,mid and post when ready to cycle

Cycle Plan:

• Cycle Goals: recomp
• Compounds Planned for Use: Test E
• Dosage and Frequency: 250mg weekly to start
• Cycle Length: possibly 16-20
• Post Cycle Therapy (if applicable): not sure

Background story:

Was 110kg at the start of the year decided to get back in the gym and have a proper shot at getting back into shape. Got down to 100kg but didn’t really have a structured strategy so I began to work with a coach who set my diet and training plan. Was at 30% body fat at the start of coaching and currently at 91kg and would say I’m somewhere between 18-25% body fat, have another scan next week for more accurate update. Four weeks left until I move on with working with current coach not that it hasn’t been super effective and enjoyable but the cost long term isn’t really affordable. I have been looking at other coaches though to keep moving forward. Really want to get under 15% before potentially introducing hormones with the end goal of getting to 10% before 2025. So, interested in people’s opinions on whether or not I even have any business considering getting on gear at this stage or should I continue the natty path for now until I lose more weight or even just continue to try and make what progress I can naturally as a 35 yr old male? Don’t hold back say it how it is as I’m hoping to educate myself as much as I can from peoples experience cheers!

@Allupfromhere Good detailed start bro....keep us posted.........

 

[Allupfromhere]

@Allupfromhere Good detailed start bro....keep us posted.........

Thanks brother will do!

 

[Npcclassicphysique champ]

Todays workout

Shoulders;

10 mins cardio warmup

Seated barbell press;

3 warm up sets
15 x 35kg
10 x 40
5 x 45

2 working sets
7 x 50kg
6 x 50

Really though I would have been able to add weight this week but had to dig deep just to match last week. A bit disappointing.

Single arm side db raises;

Working sets
16 x 12.5kg
12 x 12.5

Grabbed the 15’s first up but knew straight away I wasn’t going to be able to execute proper form so dropped back. Was surprised I was able to get 16 reps out. Should have just bit down and pushed through with the 15’s. I won’t give myself a choice next week.

Rear delt flys (machine)

Working sets;
10 x 54kg
9 x 54
7 x 54

I add some an exercises after each shoulder workout;

5 sets of decline sit ups:
12
12
10
10
10

Didn’t feel that strong today. I think missing last mid week rest day is catching up. Had to adjust the split for the fortnight so I didn’t miss any workouts due heading away for the long weekend with the fam here in Aus. Would be 1 rest day for 10 days of training, definitely keen to get the normal split back but wasn’t willing to miss a workout lol.


Food was stock standard, though tomorrow am going to shorten up the feeding window as suggested by Eddie for a few weeks and see what influence it has coming into my next scan. Keep grinding to get under 15%.

@Allupfromhere good training day you gotta start somewhere bro
and not feeling strong? whats your food intake thats likely the issue

 

[stevesmi]

not a bad shoulder workout at all

 

[Allupfromhere]

@Allupfromhere good training day you gotta start somewhere bro
and not feeling strong? whats your food intake thats likely the issue

Started a on a reverse diet 7 weeks ago with a coach im working with at the moment. Cut it right back to 1500cals for the first 2 weeks and have increased daily calories each week as long as I was still losing weight and hunger was present. Currently around 2500ish

Food for the day;

Intra, burn and super greens before workout.
some eaa’s and electrolytes during. 3:30am

5-6am
Breakfast is a smoothie;
50g pinapple
50g mango
50g blueberries
40g oats
10g natural honey
1 scoop wpi

9:30am
First snack;
50g beef jerky
Kiwi

12.30pm
Lunch;
200g skinless chicken breast
Mission lite wrap
Leafy greens
Low cal aoli (30cal per serve)

3:30pm
Afternoon snack;
Protein shake
70g tuna
Apple

6:30pm
Dinner;
250g eye fillet steak
200g carb lite potato
100-150g green veg

 

[Mobster]

Shoulders for me too today

 

[Allupfromhere]

Shoulders for me too today

My entire workout weight is probably in just one of your sets mobster haha your an animal

 

[Npcclassicphysique champ]

Started a on a reverse diet 7 weeks ago with a coach im working with at the moment. Cut it right back to 1500cals for the first 2 weeks and have increased daily calories each week as long as I was still losing weight and hunger was present. Currently around 2500ish

Food for the day;

Intra, burn and super greens before workout.
some eaa’s and electrolytes during. 3:30am

5-6am
Breakfast is a smoothie;
50g pinapple
50g mango
50g blueberries
40g oats
10g natural honey
1 scoop wpi

9:30am
First snack;
50g beef jerky
Kiwi

12.30pm
Lunch;
200g skinless chicken breast
Mission lite wrap
Leafy greens
Low cal aoli (30cal per serve)

3:30pm
Afternoon snack;
Protein shake
70g tuna
Apple

6:30pm
Dinner;
250g eye fillet steak
200g carb lite potato
100-150g green veg

@Allupfromhere you havent changed food? this seems like the same post from a few days ago
a few clear changes you need, more fats and less fructose imo

 

[Allupfromhere]

@Allupfromhere you havent changed food? this seems like the same post from a few days ago
a few clear changes you need, more fats and less fructose imo

Haha sorry I did copy and paste the other days food as the meal plan I’m on is the exact same each day and is revised once a week to see if we add more calories or if we need hunger to catch up first, Providing I’m still losing weight. It’s difficult to stray away from the plan my coach has me on as for one; my education with nutrition is adolescent and two; I’ve been getting really good results in the 7 weeks I’ve been with him. I do really want to see my remaining 5 weeks through according to his game plan (as I have already paid for the 3 months) and then hopefully I have educated myself enough to then begin to look into experimenting different approaches with both nutrition and training from absorbing all the experience available from the Evo fam.
The more I research the more I realise I’m just at the beginning of my journey, but better late then never hey!

 

[Masonic Bodybuilder]

Just keep grinding man. You won't always feel the strongest in the gym but you got the work done.

 

[Austin316]

looking really good on the food

 

[sambee38]

lots of good quality fruits and veggies I like it

 

[BookerTNY]

dinner sounds really good I fill a state gotta post the picture of that

 

[Arabian]

nothing better than steak and potatoes

 

[Zyglamail]

I like that you're experimenting with the nutrition that's smart

 

[Shrine]

keep up the good work man let's see a good training session update

 

[caligirl85]

looks like you hit your shoulders pretty good I like it

 

[zedhed]

smart job spending 10 minutes with the warm-up

 

[Allupfromhere]

Just keep grinding man. You won't always feel the strongest in the gym but you got the work done.

Thanks mate, always trying to get after it

smart job spending 10 minutes with the warm-up

Yeah the warm up is non negotiable for me always need to get some heat in the body to start up haha.

 

[Npcclassicphysique champ]

Haha sorry I did copy and paste the other days food as the meal plan I’m on is the exact same each day and is revised once a week to see if we add more calories or if we need hunger to catch up first, Providing I’m still losing weight. It’s difficult to stray away from the plan my coach has me on as for one; my education with nutrition is adolescent and two; I’ve been getting really good results in the 7 weeks I’ve been with him. I do really want to see my remaining 5 weeks through according to his game plan (as I have already paid for the 3 months) and then hopefully I have educated myself enough to then begin to look into experimenting different approaches with both nutrition and training from absorbing all the experience available from the Evo fam.
The more I research the more I realise I’m just at the beginning of my journey, but better late then never hey!

@Allupfromhere you should make changes to diet if you want long term results, you're getting good results but adding healthy fats will help

 

[Allupfromhere]

Training for yesterday

Legs;

10 mins warm up cardio: treadmill 10% incline.

Leg extensions; warm up

15x25kg

Squats;
3 warm up sets

10x80kg
5x90
3x95

2 working sets;
10x100kg
8x100

I feel I can push this up next week with weight though my main focus on this exercise is getting good form and depth so I tend to lean more on using a lighter weight so I can prioritise this.

Single leg press;

Working sets;
10x60kg
8x60

incorporated this exercise into this months workout routine to try and even out the strength in each leg. Definitely a different monster of an exercise than a dual leg press that’s for sure. Quite humbling haha.

Lying hamstring curl;

3 warm up sets:
15x40kg
10x45
5x50

3 working sets:
11x55kg
9x55
6x55

Db RDL’s;

Working sets:
12x50kg
9x50

Walking db lunges;

Working sets (each leg);

10x25kg

8x25

Could barely walk by this stage as I’ll working sets are to failure except my squats.

Just keep grinding, feel like I’m not exactly demolishing my workouts this week more so just surviving them lol.

 

[Allupfromhere]

Y

@Allupfromhere you should make changes to diet if you want long term results, you're getting good results but adding healthy fats will help

I’m hearing you for sure! It was suggested a good small change would be swapping out the kiwi for avocado, which is something I’ll implement next week for a while and see how I go. As far as a macro nutrient percentage split goes. What would your suggestion be for fat loss. I’m currently 40/40/2 P/C/F.
Thanks again brother!

 

[RoySimpson]

Keep this log coming!

 

[ballin2504]

Keep em coming man great job

 

[RoySimpson]

Training for yesterday

Legs;

10 mins warm up cardio: treadmill 10% incline.

Leg extensions; warm up

15x25kg

Squats;
3 warm up sets

10x80kg
5x90
3x95

2 working sets;
10x100kg
8x100

I feel I can push this up next week with weight though my main focus on this exercise is getting good form and depth so I tend to lean more on using a lighter weight so I can prioritise this.

Single leg press;

Working sets;
10x60kg
8x60

incorporated this exercise into this months workout routine to try and even out the strength in each leg. Definitely a different monster of an exercise than a dual leg press that’s for sure. Quite humbling haha.

Lying hamstring curl;

3 warm up sets:
15x40kg
10x45
5x50

3 working sets:
11x55kg
9x55
6x55

Db RDL’s;

Working sets:
12x50kg
9x50

Walking db lunges;

Working sets (each leg);

10x25kg

8x25

Could barely walk by this stage as I’ll working sets are to failure except my squats.

Just keep grinding, feel like I’m not exactly demolishing my workouts this week more so just surviving them lol.

Bro I know exactly how you feel with the jelly legs!

 

[Allupfromhere]

Hey guys getting this log going again after stepping away for a while. Reason for stepping away was as I had mentioned in the beginning I had been working with a coach and I wanted to see my 12 weeks with him through exactly how he was setting it out for me. I do want to make a point and mention that all the information and advice I had received on here didn’t go unnoticed or un appreciated as I am grateful for it all. I just wanted to stick to a single plan and see it through so I can see its effectiveness to me personally and gain that knowledge moving forward, just wanted to give it a proper chance without a second influence at that stage.

Started at 101.6kg at 33%ish body fat and currently 87.4kg 12 weeks later. Unsure of bf% as I haven’t had a current scan.

Now I’m steering my own ship and using what I have currently learnt and what I will get the opportunity to learn on the forum.

Diet currently at close to 2500cal daily.
Macros 40/40/20 P/C/F

3am wake up
First thing every morning is water, pink Himalayan salt and a squeeze of lemon juice.



3:30am a scoop of pre workout and maltodextrin then hit the gym for a shoulder session.

10mins of incline treadmill to get some heat in the body

Seated reverse peck deck flys
3 warm up sets

15@48
10@52
5@58

Working sets
10@64kg
7@64kg #failure

Single arm Cable lateral raises

15@9kg
12@9kg - 1RIR
12@9#



Db shoulder press

w/u 10@15kg
Acclimation set [email protected]
Still felt easy enough so went 3reps and 20kg and also felt good so went up again

Working sets
11@25kg
9@25kg#


Single cable rear del

[email protected] 3second negative
[email protected]
[email protected]#



Drop set db lateral raises

10-7-5-2.5kg every weight to true failure
4min rest
Repeat
4min rest
Repeat

Shoulders had checked out by this stage lol.

Added some decline sit-ups, 5 sets as many as I could each time.

Left only a shell of what I was walking in but definitely felt accomplished lol.

Food today (still eat very similar day to day for easy structure and macro management);

Breakfast:

40g rolled oats
Scoop of wpi
Mango 50g
Pineapple 50g
Blueberries 50g
Honey 10g
Yopro yogurt.

Second meal of the day:
60g (dry weight) jasmine rice
200g extra lean mince - 95% lean 5% fat
1 raw carrot

Lunch:

Chicken wrap -
200g chicken breast
Mission lite wrap
Leafy green salads
Onion, cucumber
Low cal aioli 15g
Apple

Afternoon snack:
1 scoop wpi
1 can of Sirena tuna lite
Kiwi

Dinner:

200g carb lite potato
200g extra lean mince
100g broccoli

I’m now pre prepping dinner so I can take to work and eat it earlier on the way home at 5:30 otherwise sometimes I wouldn’t eat until after 7:30.

Day done, bed at 8.

 

[Eddie Haskell]

Hey guys getting this log going again after stepping away for a while. Reason for stepping away was as I had mentioned in the beginning I had been working with a coach and I wanted to see my 12 weeks with him through exactly how he was setting it out for me. I do want to make a point and mention that all the information and advice I had received on here didn’t go unnoticed or un appreciated as I am grateful for it all. I just wanted to stick to a single plan and see it through so I can see its effectiveness to me personally and gain that knowledge moving forward, just wanted to give it a proper chance without a second influence at that stage.

Started at 101.6kg at 33%ish body fat and currently 87.4kg 12 weeks later. Unsure of bf% as I haven’t had a current scan.

Now I’m steering my own ship and using what I have currently learnt and what I will get the opportunity to learn on the forum.

Diet currently at close to 2500cal daily.
Macros 40/40/20 P/C/F

3am wake up
First thing every morning is water, pink Himalayan salt and a squeeze of lemon juice.



3:30am a scoop of pre workout and maltodextrin then hit the gym for a shoulder session.

10mins of incline treadmill to get some heat in the body

Seated reverse peck deck flys
3 warm up sets

15@48
10@52
5@58

Working sets
10@64kg
7@64kg #failure

Single arm Cable lateral raises

15@9kg
12@9kg - 1RIR
12@9#



Db shoulder press

w/u 10@15kg
Acclimation set [email protected]
Still felt easy enough so went 3reps and 20kg and also felt good so went up again

Working sets
11@25kg
9@25kg#


Single cable rear del

[email protected] 3second negative
[email protected]
[email protected]#



Drop set db lateral raises

10-7-5-2.5kg every weight to true failure
4min rest
Repeat
4min rest
Repeat

Shoulders had checked out by this stage lol.

Added some decline sit-ups, 5 sets as many as I could each time.

Left only a shell of what I was walking in but definitely felt accomplished lol.

Food today (still eat very similar day to day for easy structure and macro management);

Breakfast:

40g rolled oats
Scoop of wpi
Mango 50g
Pineapple 50g
Blueberries 50g
Honey 10g
Yopro yogurt.

Second meal of the day:
60g (dry weight) jasmine rice
200g extra lean mince - 95% lean 5% fat
1 raw carrot

Lunch:

Chicken wrap -
200g chicken breast
Mission lite wrap
Leafy green salads
Onion, cucumber
Low cal aioli 15g
Apple

Afternoon snack:
1 scoop wpi
1 can of Sirena tuna lite
Kiwi

Dinner:

200g carb lite potato
200g extra lean mince
100g broccoli

I’m now pre prepping dinner so I can take to work and eat it earlier on the way home at 5:30 otherwise sometimes I wouldn’t eat until after 7:30.

Day done, bed at 8.

View attachment 60773View attachment 60774View attachment 60775

@Allupfromhere happy to have you back with the EVO family man

you doing this meal prep weekly?
how do you feel?

 

[stevesmi]

Good job on the food prep and we appreciate you as well

 

[Allupfromhere]

@Allupfromhere happy to have you back with the EVO family man

Thanks brother!

you doing this meal prep weekly?
how do you feel?

Certain meals I will freeze for the whole week and others I’ll prep every 3-4 days the mince and rice pretty average beyond that haha.

Feel good mate, plenty of energy in the gym. Weight is steadily coming down still and am still increasing daily calories slightly each week. If I reach maintenance in the next several weeks I’ll look at training in the evenings and adding fasted cardio in the mornings. Just don’t wanna play all my cards in one hand while the weight is still coming down with the current approach. Hopefully working closer to home then so I can adapt my workouts easier.

 

[Allupfromhere]

Good job on the food prep and we appreciate you as well

Cheers Steve

 

[Eddie Haskell]

Thanks brother!


Certain meals I will freeze for the whole week and others I’ll prep every 3-4 days the mince and rice pretty average beyond that haha.

Feel good mate, plenty of energy in the gym. Weight is steadily coming down still and am still increasing daily calories slightly each week. If I reach maintenance in the next several weeks I’ll look at training in the evenings and adding fasted cardio in the mornings. Just don’t wanna play all my cards in one hand while the weight is still coming down with the current approach. Hopefully working closer to home then so I can adapt my workouts easier.

@Allupfromhere would be nice to see the meal prep macros, have you checked? please update us man

 

[Mobster]

You can still plot what the coach had you do. No biggy

 

[Allupfromhere]

@Allupfromhere would be nice to see the meal prep macros, have you checked? please update us man

Sure have bro and I track daily to so I know where I’m at when I swap a meal over.

Todays food;

Breakfast:
40g rolled oats
Scoop of wpi
Mango 50g
Pineapple 50g
Blueberries 50g
Honey 10g
Yopro yogurt 150g

Total calories 497
Protein 44g
Carbs 56g
Fats 6g





Second meal of the day:
60g (dry weight) jasmine rice
200g extra lean mince - 95% lean 5% fat
1 raw carrot

Total calories 514
Protein 48g
Carbs 56g
Fats 11g



Lunch:
200g chicken breast
Mission lite wrap
Leafy green salads
Onion, cucumber
Low cal aioli 15g
Apple

Total calories 585
Protein 54g
Carbs 73g
Fats 9g

Afternoon snack:
1 scoop wpi
1 can of Sirena tuna lite
Kiwi

Total calories 271
Protein 41g
Carbs 15g
Fats 4g

Dinner:
50g (dry weight) jasmine rice
200g chicken teriyaki stir fry

Total cals 542
Protein 40g
Carbs 73g
Fats 9g



Total daily calories 2422
Protein 227g
Carbs 279g
Fats 39g


Training today - Legs:

10 mins incline treadmill to start

Leg extension:

Warm up sets
20@35kg
15@45

Working sets
15@65kg
11@75# failure
7@75#

Hack squat
10@40kg
8@60
5@60#

Barbell rdl
10@50kg
Acc set 5@75kg

Working sets
10@90
9@90 1 rir
9@90#



Leg press
14@160kg 1rir
10@200#

Lying hamstring curl
12@54kg
10@54 1rir
8@54#

Really do love the early morning workouts, completely sets the tone for the rest of the day. Been doing hard long hours with bullshit travel last couple of months so early gym sessions are helping me not just physically but mentally too. I know I wouldn’t make it if I tried to work out in the evenings at the moment. I’m lucky the Mrs fully supports my effort even though her and the kids don’t see much of me during the week.

 

[ceo]

Bros that's a solid breakfast
you're getting a lot of good micronutrients

 

[ROIDDERS]

early morning workouts are definitely the best
getting it out of the way

 

[chesty]

I know mentally it's tough but you'll be fine
that's great that your wife supports you

 

[Ulter]

very solid workout
you're getting in some good nutrition as well

 

[e2]

I absolutely love the food prep
perfect make sure you store them properly

 

[2Thick]

food prepping is essential
that's definitely one of the most important things you can do

 

[Vadim Fedorov]

I'm glad you're getting in your fruits
maybe get in some more vegetables

 

[Eddie Haskell]

Sure have bro and I track daily to so I know where I’m at when I swap a meal over.

Todays food;

Breakfast:
40g rolled oats
Scoop of wpi
Mango 50g
Pineapple 50g
Blueberries 50g
Honey 10g
Yopro yogurt 150g

Total calories 497
Protein 44g
Carbs 56g
Fats 6g





Second meal of the day:
60g (dry weight) jasmine rice
200g extra lean mince - 95% lean 5% fat
1 raw carrot

Total calories 514
Protein 48g
Carbs 56g
Fats 11g



Lunch:
200g chicken breast
Mission lite wrap
Leafy green salads
Onion, cucumber
Low cal aioli 15g
Apple

Total calories 585
Protein 54g
Carbs 73g
Fats 9g

Afternoon snack:
1 scoop wpi
1 can of Sirena tuna lite
Kiwi

Total calories 271
Protein 41g
Carbs 15g
Fats 4g

Dinner:
50g (dry weight) jasmine rice
200g chicken teriyaki stir fry

Total cals 542
Protein 40g
Carbs 73g
Fats 9g



Total daily calories 2422
Protein 227g
Carbs 279g
Fats 39g


Training today - Legs:

10 mins incline treadmill to start

Leg extension:

Warm up sets
20@35kg
15@45

Working sets
15@65kg
11@75# failure
7@75#

Hack squat
10@40kg
8@60
5@60#

Barbell rdl
10@50kg
Acc set 5@75kg

Working sets
10@90
9@90 1 rir
9@90#



Leg press
14@160kg 1rir
10@200#

Lying hamstring curl
12@54kg
10@54 1rir
8@54#

Really do love the early morning workouts, completely sets the tone for the rest of the day. Been doing hard long hours with bullshit travel last couple of months so early gym sessions are helping me not just physically but mentally too. I know I wouldn’t make it if I tried to work out in the evenings at the moment. I’m lucky the Mrs fully supports my effort even though her and the kids don’t see much of me during the week.

@Allupfromhere you trying to lean out still? clarify the goals mans but diet interesting

 

[Wootoom]

swap out the smoothies for whole fruits
I know a lot of people like to do the Smoothie thing but the whole fruit is much healthier

 

[Allupfromhere]

@Allupfromhere you trying to lean out still? clarify the goals mans but diet interesting

Trying to recomp with weight loss being the bigger priority. At the start the fella I was working with crunched my intake down to 1500 cals a day with high protein, and we added food each week at the times where I found myself most hungry. As long as I was still genuinely hungry and the weight was coming down each week we would adjust and add more. Only slight increases though around 100cals or so. I’m limited when I can eat with work as we have set breaks, so whatever break I found myself most hungry at that week is where we would adjust. Once a particular break has been added to enough he would change that into a full meal at similar calories then we would continue moving forward. His aim, just for transparency, was he wanted to increase my metabolism and get my body used to burning food and not just storing the majority of it.

Im at the adolescent stages of my journey so I had just put my full trust in him and I am genuinely happy with the results of my time working with him. He told me to continue with this approach until the weight had stopped dropping and I couldn’t add any more food without an increase in weight. Being mindful that everything was on point my exact daily calorie was stable, sleep was stable and work wasn’t out of the ordinary more strenuous.
At that stage to make a decision to start a “cut” and begin to either lower calories slightly each week or increase expenditure with fasted cardio. He felt at this stage of my journey I should aim at lean bulking at this stage because the more muscle I could develop, in a newbie gains period, that would only benefit me when it was time to truely cut down.

Very keen to see you opinion on this approach and how, if I was a blank canvas for you with a complete body transformation as a goal, you would recommend me approach this.

To keep my starting point in context my job is very active, commercial construction, and before making the decision to change my life I was a very big drinker. Not a drunk but definitely a big drinker in most eyes, just came with the nature of the industry.

Appreciate you taking the time to discuss if you have it cheers Eddie!

 

[RoySimpson]

Hey guys getting this log going again after stepping away for a while. Reason for stepping away was as I had mentioned in the beginning I had been working with a coach and I wanted to see my 12 weeks with him through exactly how he was setting it out for me. I do want to make a point and mention that all the information and advice I had received on here didn’t go unnoticed or un appreciated as I am grateful for it all. I just wanted to stick to a single plan and see it through so I can see its effectiveness to me personally and gain that knowledge moving forward, just wanted to give it a proper chance without a second influence at that stage.

Started at 101.6kg at 33%ish body fat and currently 87.4kg 12 weeks later. Unsure of bf% as I haven’t had a current scan.

Now I’m steering my own ship and using what I have currently learnt and what I will get the opportunity to learn on the forum.

Diet currently at close to 2500cal daily.
Macros 40/40/20 P/C/F

3am wake up
First thing every morning is water, pink Himalayan salt and a squeeze of lemon juice.



3:30am a scoop of pre workout and maltodextrin then hit the gym for a shoulder session.

10mins of incline treadmill to get some heat in the body

Seated reverse peck deck flys
3 warm up sets

15@48
10@52
5@58

Working sets
10@64kg
7@64kg #failure

Single arm Cable lateral raises

15@9kg
12@9kg - 1RIR
12@9#



Db shoulder press

w/u 10@15kg
Acclimation set [email protected]
Still felt easy enough so went 3reps and 20kg and also felt good so went up again

Working sets
11@25kg
9@25kg#


Single cable rear del

[email protected] 3second negative
[email protected]
[email protected]#



Drop set db lateral raises

10-7-5-2.5kg every weight to true failure
4min rest
Repeat
4min rest
Repeat

Shoulders had checked out by this stage lol.

Added some decline sit-ups, 5 sets as many as I could each time.

Left only a shell of what I was walking in but definitely felt accomplished lol.

Food today (still eat very similar day to day for easy structure and macro management);

Breakfast:

40g rolled oats
Scoop of wpi
Mango 50g
Pineapple 50g
Blueberries 50g
Honey 10g
Yopro yogurt.

Second meal of the day:
60g (dry weight) jasmine rice
200g extra lean mince - 95% lean 5% fat
1 raw carrot

Lunch:

Chicken wrap -
200g chicken breast
Mission lite wrap
Leafy green salads
Onion, cucumber
Low cal aioli 15g
Apple

Afternoon snack:
1 scoop wpi
1 can of Sirena tuna lite
Kiwi

Dinner:

200g carb lite potato
200g extra lean mince
100g broccoli

I’m now pre prepping dinner so I can take to work and eat it earlier on the way home at 5:30 otherwise sometimes I wouldn’t eat until after 7:30.

Day done, bed at 8.

View attachment 60773View attachment 60774View attachment 60775

@Allupfromhere welcome back bro! Stay on the grind!

 

[Masonic Bodybuilder]

Great progress man. You should be proud! The first change I would make is to eliminate the maltodextrin. No one needs pure sugar.

 

[Eddie Haskell]

Trying to recomp with weight loss being the bigger priority. At the start the fella I was working with crunched my intake down to 1500 cals a day with high protein, and we added food each week at the times where I found myself most hungry. As long as I was still genuinely hungry and the weight was coming down each week we would adjust and add more. Only slight increases though around 100cals or so. I’m limited when I can eat with work as we have set breaks, so whatever break I found myself most hungry at that week is where we would adjust. Once a particular break has been added to enough he would change that into a full meal at similar calories then we would continue moving forward. His aim, just for transparency, was he wanted to increase my metabolism and get my body used to burning food and not just storing the majority of it.

Im at the adolescent stages of my journey so I had just put my full trust in him and I am genuinely happy with the results of my time working with him. He told me to continue with this approach until the weight had stopped dropping and I couldn’t add any more food without an increase in weight. Being mindful that everything was on point my exact daily calorie was stable, sleep was stable and work wasn’t out of the ordinary more strenuous.
At that stage to make a decision to start a “cut” and begin to either lower calories slightly each week or increase expenditure with fasted cardio. He felt at this stage of my journey I should aim at lean bulking at this stage because the more muscle I could develop, in a newbie gains period, that would only benefit me when it was time to truely cut down.

Very keen to see you opinion on this approach and how, if I was a blank canvas for you with a complete body transformation as a goal, you would recommend me approach this.

To keep my starting point in context my job is very active, commercial construction, and before making the decision to change my life I was a very big drinker. Not a drunk but definitely a big drinker in most eyes, just came with the nature of the industry.

Appreciate you taking the time to discuss if you have it cheers Eddie!

@Allupfromhere i understand man but if you want to cut and lean out you need to cut the carbs, almost 300 grams of carbs is bodybuilder level, with you I suggest you cut under 150 grams of carbs and a bit higher fat
lower carbs easier to cut with

 

[Allupfromhere]

Great progress man. You should be proud! The first change I would make is to eliminate the maltodextrin. No one needs pure sugar.

Thanks mate appreciate it! Yeah that’s an easy fix, ill cut it out as of today.

@Allupfromhere i understand man but if you want to cut and lean out you need to cut the carbs, almost 300 grams of carbs is bodybuilder level, with you I suggest you cut under 150 grams of carbs and a bit higher fat
lower carbs easier to cut with

I’m hearing you mate thanks for the advice!
I’ll swap and move somethings around to get the carbs at 150 or under and make up the calories with more fats. I’ll post what I come up with for you to have a look and see what you think. Happy for any suggestions and advice though! Could swap the Apple and kiwi out and add some avocado to my lunch meal for the day and could also swap the breakfast smoothie for an omelette of some kind maybe? I think it may have been you previously suggesting to swap the kiwi for the avocado originally. Thanks again mate!

 

[Allupfromhere]

Todays workout chest;

Hammer strength chest press
Warm up sets
15@50kg
10@50
5@70

Working sets
10@90 1rir
7@95kg# failure >5kg

Incline db press
6@30s #
5@30s #

Decline hammer strength
8@80kg#
7@80kg#

Db pec flys
[email protected] #
[email protected] #

Bonus round I add to this day just so I can hit shoulders multiple times in a week

Lateral raises drop set
10-7.5-5-2.5 all to failure 3 sets

Standing Calf raisers
15@115kg
10@125
9@135
7@145

Working out a new macro spilt too, adjusting the carb and fats % I’ll post up when I’m done

 

[ballin2504]

Love the meal prep pics

 

[Npcclassicphysique champ]

Thanks mate appreciate it! Yeah that’s an easy fix, ill cut it out as of today.


I’m hearing you mate thanks for the advice!
I’ll swap and move somethings around to get the carbs at 150 or under and make up the calories with more fats. I’ll post what I come up with for you to have a look and see what you think. Happy for any suggestions and advice though! Could swap the Apple and kiwi out and add some avocado to my lunch meal for the day and could also swap the breakfast smoothie for an omelette of some kind maybe? I think it may have been you previously suggesting to swap the kiwi for the avocado originally. Thanks again mate!

@Allupfromhere you can swap the apple and kiwi for avocado for sure
and eggs are perfect instead of drinking something
lets make the changes

 

[Npcclassicphysique champ]

Todays workout chest;

Hammer strength chest press
Warm up sets
15@50kg
10@50
5@70

Working sets
10@90 1rir
7@95kg# failure >5kg

Incline db press
6@30s #
5@30s #

Decline hammer strength
8@80kg#
7@80kg#

Db pec flys
[email protected] #
[email protected] #

Bonus round I add to this day just so I can hit shoulders multiple times in a week

Lateral raises drop set
10-7.5-5-2.5 all to failure 3 sets

Standing Calf raisers
15@115kg
10@125
9@135
7@145

Working out a new macro spilt too, adjusting the carb and fats % I’ll post up when I’m done

@Allupfromhere training is good but missing cardio, how much did you do?
waiting on the new macros as well

 

[Allupfromhere]

@Allupfromhere training is good but missing cardio, how much did you do?
waiting on the new macros as well

The only cardio I have been doing until now was at the start of my workout to warm up. I haven’t needed to do cardio for fat loss just yet as the weight had been steadily coming down without it and I average around 15k steps a day at work. I am how ever adding 30mins every day post workout and an hour of liss on my rest day purely for cardiovascular health.

Ok todays food

Wake up:
Water, pink Himalayan salt and a squeeze of lemon.

Breakfast;
4 eggs
Capsicum
Onion
Zucchini
baby spinach
Mushrooms
2g ghee

Total cals 375
Protein - 28.9
Carbs - 15.8
Fats - 22.4

Second meal
200g extra lean mince
60g dry weighed white rice Jasmin

Total cals 447
Protein - 47
Carbs - 42.2
Fats - 10.6

Lunch:
Slow cooked pulled mexican chicken (homemade)
40g dry weighed white rice
Half an avocado

Total cals 518
Protein - 50.9
Carbs - 44.1
Fats - 29.2

Afternoon snack:
Whey protein shake
Can of yellowfin tuna
28g almonds

Total cals 393
Protein - 48.8
Carbs - 10.1
Fats - 18.3

Dinner

200g eye fillet steak
2g ghee
200g carb lite potatoes
broccoli
Asparagus

Total cals 347
Protein - 41.6
Carbs - 26.2
Fats - 11.7

Total calories for the day - 2228
Protein - 217
Carbs - 138
Fats - 92

P/C/F % 40/25/35

Is this heading down a better path? Thanks everyone for there input and help really do appreciate it. Honestly feels like I got a team in my corner still.

 

[Allupfromhere]

Todays session - Back

Standard 10 mins incline treadmill warmup

First up Lat pulldown

warm ups
10@50kg
10@54
8@54
6@64

Working sets
10@68kg
8@73#



Rack pull
10@60kg
10@80
5@100
5@130
4@150#

Man I wanted to get 5 on the last set so bad but even in a life or death situation I didn’t have another rep left in me



Straight arm pulldown
[email protected]
9@28#
[email protected]#



Chest supported row
10@115kg
8@115#


Shrugs
10@120kg
10@160
8@200#

Reverse peck deck flys
10@47kg
10@54
8@54#
6@54#

Fuck I loved this workout today just felt completely connected the entire time.

Needed rest day tomorrow haha.

 

[Allupfromhere]

Big morning in the kitchen today swapping around a few things for the week. Keen to see how I feel and where my weight is at in a weeks time.

 

[Allupfromhere]

Some picture updates this morning, current weight 87.1kg not sure of bf% interested to see your thoughts on where I might be currently. Until tomorrows episode, thanks fam good night.

 

[UncleJack]

Awesome stuff man, training looks solid especially not leaving any in the tank!
And the meal prepping! Love how structured it is!

 

[Allupfromhere]

Cheers brother!

 

[Npcclassicphysique champ]

The only cardio I have been doing until now was at the start of my workout to warm up. I haven’t needed to do cardio for fat loss just yet as the weight had been steadily coming down without it and I average around 15k steps a day at work. I am how ever adding 30mins every day post workout and an hour of liss on my rest day purely for cardiovascular health.

Ok todays food

Wake up:
Water, pink Himalayan salt and a squeeze of lemon.

Breakfast;
4 eggs
Capsicum
Onion
Zucchini
baby spinach
Mushrooms
2g ghee

Total cals 375
Protein - 28.9
Carbs - 15.8
Fats - 22.4

Second meal
200g extra lean mince
60g dry weighed white rice Jasmin

Total cals 447
Protein - 47
Carbs - 42.2
Fats - 10.6

Lunch:
Slow cooked pulled mexican chicken (homemade)
40g dry weighed white rice
Half an avocado

Total cals 518
Protein - 50.9
Carbs - 44.1
Fats - 29.2

Afternoon snack:
Whey protein shake
Can of yellowfin tuna
28g almonds

Total cals 393
Protein - 48.8
Carbs - 10.1
Fats - 18.3

Dinner

200g eye fillet steak
2g ghee
200g carb lite potatoes
broccoli
Asparagus

Total cals 347
Protein - 41.6
Carbs - 26.2
Fats - 11.7

Total calories for the day - 2228
Protein - 217
Carbs - 138
Fats - 92

P/C/F % 40/25/35

Is this heading down a better path? Thanks everyone for there input and help really do appreciate it. Honestly feels like I got a team in my corner still.

@Allupfromhere steps are normal, but we are looking for actual cardio, and weight coming down you're not always sure which kind. Light 10min warm up cardio and 30ming closer would be beneficial for you, considering you're cutting.

Your ratios are good, clean macros but if you swap almonds for walnuts, its a much better omega 3 mix.

Todays session - Back

Standard 10 mins incline treadmill warmup

First up Lat pulldown

warm ups
10@50kg
10@54
8@54
6@64

Working sets
10@68kg
8@73#



Rack pull
10@60kg
10@80
5@100
5@130
4@150#

Man I wanted to get 5 on the last set so bad but even in a life or death situation I didn’t have another rep left in me



Straight arm pulldown
[email protected]
9@28#
[email protected]#



Chest supported row
10@115kg
8@115#


Shrugs
10@120kg
10@160
8@200#

Reverse peck deck flys
10@47kg
10@54
8@54#
6@54#

Fuck I loved this workout today just felt completely connected the entire time.

Needed rest day tomorrow haha.

you probably got super pumped but chest supported row? how did you do it

 

[Allupfromhere]

Light 10min warm up cardio and 30ming closer would be beneficial for you, considering you're cutting

Awesome I’ll implement this immediately!

Your ratios are good, clean macros but if you swap almonds for walnuts, its a much better omega 3 mix.

Easy done also mate.

you probably got super pumped but chest supported row? how did you do it

Sorry I should have called it seated chest supported row, it’s a hammer strength machine we have at the gym. Starting to wonder if it’s even called that now lol I’ll take a photo tomorrow.

Any other changes to make right now that you would suggest or do we get this going for the next fortnight and see what happens? Thanks heaps brother!

 

[Npcclassicphysique champ]

Awesome I’ll implement this immediately!



Easy done also mate.



Sorry I should have called it seated chest supported row, it’s a hammer strength machine we have at the gym. Starting to wonder if it’s even called that now lol I’ll take a photo tomorrow.

Any other changes to make right now that you would suggest or do we get this going for the next fortnight and see what happens? Thanks heaps brother!

@Allupfromhere waiting on machine pic first and we'll go from there

on the changes, I would discuss your diet more before training changes, training much easier to modify than meal prep

 

[Allupfromhere]

@Allupfromhere waiting on machine pic first and we'll go from there

My apologies mate it’s called an iso-lateral row machine.

 

[Allupfromhere]

Arms today at 3:30am

10mins incline treadmill to warm up

As always Tricep push down to start with.
3 building warm up sets
Working sets
10@77kg
8@77#

Alternating db curls
Warm ups
10x5kgs
8x10
6x12.5

Working sets
1st
14@15ks
Had more in the tank then last week, was able to get 2 extra reps out each arm.

2nd
7@15 #faliure
First set definitely took its toll.

Skull crushers
15@35kg 1rir
12@35
9@35#

Preacher curls
5@30kg
Elbows felt really good this week at that weight so I bumped it up another 5kegs

8@35kg#
6@35kg#

Single arm cable tricep extension
10@10kg
8@10#
7@10#



Cable curls
[email protected] 2rir
8@@13.5#
[email protected]#
Arm basically stopped working after this last rep.



Half hour on the elliptical to close up in the workout.