Approved Log End of the First Cycle - Priming for the next Blast Log

[JBond24]

Hi Guys, thank you for reading my blog; this is my first log.

I am excited to share my journey with you all; I have been on my first cycle for about 13 weeks now and feel great so far with the help of my coach @thegainsman

• Age: 44 yo
• Current Weight: 72kg
• Height: 170cm
• Training Experience: Intermediate, natural strength training on and off with PT. I have had periods where I have been very consistent with diet and training and then periods of lack of motivation and put all the weight back on.
• Injury & Health: I had knee surgery many years ago, but that doesn’t impact my workouts.

No major health issues, currently on medication for Cholesterol as bad cholesterol went right up with the cycle. I have a family history of high cholesterol.

Pre-Cycle: I was about 84kg and a bit overweight for my height. I decided to use Tirzepatide to lose as much weight as possible before starting the cycle.

Cutting Cycle: I started the cycle at 73.7kg.

Goal for this cycle:
My goal then was to put on some muscle while trying to get rid of excess fat, especially around the belly.

Ideally, I like to lean down more (Say 70kg, give or take) and retain as much muscle as possible while cutting BF% with more attention to my shoulders and chest, as I'd like to grow these areas now and in the next bulking phase.

Supps:

• Creatine Monohydrate
• Vit C 500mg
• Taurine
• Turmeric 2000mg
• Opti-Men Multivitamin
• NAC 600mg
• Inflammation Balance (Omega 3 and 6) 2000IU

The cycle:

• Testosterone Enanthate: 300mg weekly (split into two injections on Wed & Saturday)
• Primobolan Enanthate: 200mg weekly (split into two injections on Wed & Saturday.
• Anavar: Taking it for the last 4 weeks of the cycle - 40mg daily, 20mg morning and 20mg afternoon before the workout.
• Clenbuterol: I used Clen for about ten days in week 8 of the cycle: 60mcg the first 5 days, and then 80mcg; however, I stopped it as I was not feeling good. I was feeling very agitated, and my BP went up. I'm not sure if I want to try it again.
• Cialis: 5mg, taken daily after week 10 to help control BP after Clen.

My experience with this cycle:

First, after four/five weeks, I noticed increased strength and mental focus. I did a Dexa scan in week 2 to better understand my body comp. I was surprised at the results as it came back with a 29.8% body fat (I’ll share a photo when I started the cycle).

I think the first few weeks were more of a bit of a learning curve for me back at tracking workouts and food.

In weeks six to ten, I started lifting more weights, and the coach added extra cardio and abs as I wasn’t getting any noticeable results in fat loss; I also cut calories from 1700 to 1500 calories per day in a 30% Fat, 30% Cabs, 40% Protein ratio.

Week ten to fourteen: Even though we are in the holiday season, I’ve been very consistent with diet and training and started seeing noticeable results: increased strength during workouts, even at a low carb intake.

I am feeling a bit more sore after the workouts, sometimes compared to when I started in weeks one and two. It seems it is taking longer to recover.

I plan to run the cycle for a couple more weeks and then cruise for 6 weeks until my next blast.

Primming for the Next Cycle

On TRT for 6 to 8 weeks.

The next cycle will be 16 weeks, consisting of 12 weeks of bulking and 4 weeks of cutting. (I need to check with the coach what compounds will be running)

I’d appreciate your thoughts about the best way to prime for my next cycle.


Current Training Schedule:

The first 7 weeks (3 days split)

• Day 1: Pull and Abs
• Day 2: Push
• Day 3: Rest
• Day 4: Legs
• Day 5: Cardio
• Day 6: Rest
• Day 7: Rest
  Repeat

Week 8 till now (5 days split)

• Day 1: Shoulders, Traps
• Day 2: Quadriceps and Calves
• Day 3: Rest
• Day 4: Chest and Triceps and Calves
• Day 5: Back and Biceps.
• Day 6: Hamstrings and Calves
• Day 7: Rest
  Repeat

In addition to the above, at least 10K steps daily and Abs 3 times a week.

Diet:
I'm currently on 1500 calories for cutting and tracking food in My Fitness Pal App.

I'll share photos of what I eat to illustrate; however, I pretty much eat the same every day to simplify my diet. I'm open to feedback, of course. I need to add more fibre to my diet, but I don’t know how without adding extra calories.


Bloodwork test results:

• I did a pre-cycle bloodwork. (Attached)
• Bloodwork at 8 weeks. (Attached)
• I will do a blood test 2 weeks after finishing the cycle.

This is my first go at logging stuff like this, so be kind! I’d love any suggestions you’ve got to help me prepare for my next cycle, learn from the current cycle and keep improving my physique.

Thanks.

 

[Npcclassicphysique champ]

Hi Guys, thank you for reading my blog; this is my first log.

I am excited to share my journey with you all; I have been on my first cycle for about 13 weeks now and feel great so far with the help of my coach @thegainsman

• Age: 44 yo
• Current Weight: 72kg
• Height: 170cm
• Training Experience: Intermediate, natural strength training on and off with PT. I have had periods where I have been very consistent with diet and training and then periods of lack of motivation and put all the weight back on.
• Injury & Health: I had knee surgery many years ago, but that doesn’t impact my workouts.

No major health issues, currently on medication for Cholesterol as bad cholesterol went right up with the cycle. I have a family history of high cholesterol.

Pre-Cycle: I was about 84kg and a bit overweight for my height. I decided to use Tirzepatide to lose as much weight as possible before starting the cycle.

Cutting Cycle: I started the cycle at 73.7kg.

Goal for this cycle:
My goal then was to put on some muscle while trying to get rid of excess fat, especially around the belly.

Ideally, I like to lean down more (Say 70kg, give or take) and retain as much muscle as possible while cutting BF% with more attention to my shoulders and chest, as I'd like to grow these areas now and in the next bulking phase.

Supps:

• Creatine Monohydrate
• Vit C 500mg
• Taurine
• Turmeric 2000mg
• Opti-Men Multivitamin
• NAC 600mg
• Inflammation Balance (Omega 3 and 6) 2000IU

The cycle:

• Testosterone Enanthate: 300mg weekly (split into two injections on Wed & Saturday)
• Primobolan Enanthate: 200mg weekly (split into two injections on Wed & Saturday.
• Anavar: Taking it for the last 4 weeks of the cycle - 40mg daily, 20mg morning and 20mg afternoon before the workout.
• Clenbuterol: I used Clen for about ten days in week 8 of the cycle: 60mcg the first 5 days, and then 80mcg; however, I stopped it as I was not feeling good. I was feeling very agitated, and my BP went up. I'm not sure if I want to try it again.
• Cialis: 5mg, taken daily after week 10 to help control BP after Clen.

My experience with this cycle:

First, after four/five weeks, I noticed increased strength and mental focus. I did a Dexa scan in week 2 to better understand my body comp. I was surprised at the results as it came back with a 29.8% body fat (I’ll share a photo when I started the cycle).

I think the first few weeks were more of a bit of a learning curve for me back at tracking workouts and food.

In weeks six to ten, I started lifting more weights, and the coach added extra cardio and abs as I wasn’t getting any noticeable results in fat loss; I also cut calories from 1700 to 1500 calories per day in a 30% Fat, 30% Cabs, 40% Protein ratio.

Week ten to fourteen: Even though we are in the holiday season, I’ve been very consistent with diet and training and started seeing noticeable results: increased strength during workouts, even at a low carb intake.

I am feeling a bit more sore after the workouts, sometimes compared to when I started in weeks one and two. It seems it is taking longer to recover.

I plan to run the cycle for a couple more weeks and then cruise for 6 weeks until my next blast.

Primming for the Next Cycle

On TRT for 6 to 8 weeks.

The next cycle will be 16 weeks, consisting of 12 weeks of bulking and 4 weeks of cutting. (I need to check with the coach what compounds will be running)

I’d appreciate your thoughts about the best way to prime for my next cycle.


Current Training Schedule:

The first 7 weeks (3 days split)

• Day 1: Pull and Abs
• Day 2: Push
• Day 3: Rest
• Day 4: Legs
• Day 5: Cardio
• Day 6: Rest
• Day 7: Rest
  Repeat

Week 8 till now (5 days split)

• Day 1: Shoulders, Traps
• Day 2: Quadriceps and Calves
• Day 3: Rest
• Day 4: Chest and Triceps and Calves
• Day 5: Back and Biceps.
• Day 6: Hamstrings and Calves
• Day 7: Rest
  Repeat

In addition to the above, at least 10K steps daily and Abs 3 times a week.

Diet:
I'm currently on 1500 calories for cutting and tracking food in My Fitness Pal App.

I'll share photos of what I eat to illustrate; however, I pretty much eat the same every day to simplify my diet. I'm open to feedback, of course. I need to add more fibre to my diet, but I don’t know how without adding extra calories.


Bloodwork test results:

• I did a pre-cycle bloodwork. (Attached)
• Bloodwork at 8 weeks. (Attached)
• I will do a blood test 2 weeks after finishing the cycle.

This is my first go at logging stuff like this, so be kind! I’d love any suggestions you’ve got to help me prepare for my next cycle, learn from the current cycle and keep improving my physique.

Thanks.

@JBond24 fully max welcome to the EVO family bro great before and after pics , you made some amazing progress

Please share more day to day information with us.

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

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred every 2 weeks if you can
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[JBond24]

Hi all, Posting last week's workouts and a sample of my foodlog attached for the last few days. I went over my macros on Christmas day and New Year's Eve; however, most of my days are the same.

30/Dec/24 - Quads/Calves

Lunge (Dumbbell)

1 - 24kg x 12 reps

2 - 24kg x 12 reps

3 - 24kg x 12 reps

4 - 24kg x 12 reps

5 - 24kg x 12 reps

6 - 24kg x 12 reps

Leg Extension (Machine)

1 - 55kg x 12 reps

2 - 60kg x 12 reps

3 - 70kg x 12 reps

Leg Press (Machine)

1 - 80kg x 12 reps

2 - 80kg x 12 reps

3 - 80kg x 12 reps

Seated Calf Raise

1 - 40kg x 20 reps

2 - 40kg x 20 reps

3 - 40kg x 20 reps


29/Dec/24 - Back/Biceps

Pull Up

1 - 7 reps

2 - 7 reps

3 - 8 reps

Lat Pulldown (Cable)

1 - 52kg x 12 reps

2 - 59kg x 12 reps

3 - 66kg x 9 reps

4 - 52kg x 13 reps

Iso-Lateral Row (Machine)

1 - 60kg x 15 reps

2 - 70kg x 15 reps

3 - 80kg x 12 reps

Seated Cable Row - V Grip (Cable)

1 - 61.3kg x 15 reps

2 - 70.6kg x 12 reps

3 - 70.6kg x 12 reps

Preacher Curl (Machine)

1- 25kg x 12 reps

2 - 30kg x 8 reps

3 - 30kg x 10 reps

Hammer Curl (Dumbbell)

1 - 10kg x 12 reps

2 - 10kg x 12 reps

3 - 10kg x 12 reps


27/Dec/24 - Chest/Triceps

Push Up

1 - 20 reps

2 - 20 reps

3 - 20 reps

Incline Bench Press (Dumbbell)

1 - 20kg x 10 reps

2 - 25kg x 4 reps

3 - 22.5kg x 8 reps

4 - 25kg x 5 reps

5 - 22.5kg x 8 reps

Cable Fly Crossovers

1 - 18kg x 12 reps

2 - 20.3kg x 12 reps

3 - 20.3kg x 12 reps

Triceps Rope Pushdown

1 - 27kg x 12 reps

2 - 38.3kg x 12 reps

3 - 38.3kg x 12 reps

4 - 41kg x 8 reps

Single Arm Triceps Pushdown (Cable)

1 - 14kg x 12 reps

2 - 16.3kg x 8 reps

3 - 16.3kg x 10 reps


26/Dec/24 - Quads/Calves

Lunge (Dumbbell)

1 - 24kg x 12 reps

2 - 24kg x 12 reps

3 - 24kg x 12 reps

4 - 24kg x 12 reps

5 - 24kg x 12 reps

6 - 24kg x 12 reps

Leg Extension (Machine)

1 - 55kg x 12 reps

2 - 65kg x 12 reps

3 - 70kg x 12 reps

Leg Press (Machine)

1 - 80kg x 12 reps

2 - 120kg x 12 reps

3 - 140kg x 12 reps

4 - 150kg x 12 reps

Straight Leg Deadlift

1 - 80kg x 8 reps

2 - 80kg x 8 reps

3 - 90kg x 8 reps


24/Dec/24 - Shoulders/Arms

Push Up

1 - 20 reps

2 - 20 reps

3 - 20 reps

Seated Shoulder Press (Machine)

1 - 50kg x 12 reps

2 - 55kg x 10 reps

3 - 60kg x 9 reps

4 - 65kg x 4 reps

Lateral Raise (Dumbbell)

1 - 10kg x 12 reps

2 - 10kg x 12 reps

3 - 10kg x 12 reps

Face Pull

1 - 45kg x 15 reps

2 - 47.3kg x 12 reps

3 - 47.3kg x 12 reps

Triceps Rope Pushdown

1 - 34.3kg x 12 reps

2 - 38.3kg x 12 reps

3 - 41kg x 8 reps

4 - 32kg x 11 reps

Bicep Curl (Dumbbell)

1 - 15kg x 10 reps

2 - 15kg x 10 reps

3 - 15kg x 10 reps

Bicep Curl (Barbell)

1 - 27.5kg x 10 reps

2 - 15kg x 20 reps

3 - 20kg x 12 reps

 

[stevesmi]

Wow this is an amazing start to this log so much to get to

 

[Mobster]

Are you on proper TRT or cruising? I ask cos of calling this a blast

 

[JBond24]

Hi Mobster, not calling it a blast at this stage, I am finishing my first cycle soon, I don't consider it TRT for me and seeking feedback and advice on learnings based on the data and also best way to go to prepare for my next cycle, which I called a blast ( maybe using the wrong term).
Thanks

 

[JBond24]

Hi all,

This week, we decided to change the training program back to push and pull legs but in a 5-day split to hit the chest and back twice a week.

5 days split

• Day 1: Pull
• Day 2: Push
• Day 3: Legs
• Day 4: Rest
• Day 5: Pull
• Day 6: Push
• Day 7: Rest
  Repeat

Workout Today - 01/Jan/2025

Incline Bench Press (Dumbbell)

1 - 17.5kg x 8 reps

2 - 22.5kg x 12 reps

3 - 25kg x 12 reps

4 - 27.5kg x 5 reps

5 - 15kg x 8 reps

Chest Dip

1 - 12 reps

2 - 15 reps

3 - 12 reps

Chest Fly (Dumbbell)

1 - 8kg x 12 reps

2 - 9kg x 12 reps

3 - 10kg x 12 reps

Lateral Raise (Dumbbell)

1 - 10kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 8 reps

4 - 10kg x 12 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 45kg x 13 reps

3 - 47.3kg x 8 reps

4 - 28.3kg x 12 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps



I finished the workout with 20 Minutes Cardio on the treadmill:

Inclination: 15

Velocity: 5.5

The food log and pictures of the main meals are attached.

 

[ceo]

Bros, I think 5 days Split is a good one to follow.
You might want to go to a 4 day split though.

 

[ROIDDERS]

Looking forward to seeing Your progression..

chest and lateral raise looks good!

 

[Ulter]

Lots of good things happening in this things for posting some pictures of the meals.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

The food looks incredible

. I love the chicken and the rice with the vegetables together.

 

[2Thick]

Keep up the good job, man. I liked a 20 minutes of cardio on the treadmill.
You get good results like that.

 

[Vadim Fedorov]

Triceps, push down and lateral raises are perfect together.

I like the incline bench press as well to start things out.

 

[Wootoom]

Good job, man. Definitely, you have some room to improve.
Cutting down will go a long way.

 

[JasonPriest]

44 years old. Is the perfect age to start getting things on point.
Let's make sure we get you in the best shape your life on this.

 

[BodyMonster34]

Bro. Nice start to this log.

Make sure you're taking your red meat, very important.

 

[Quadsweep]

Yeah, you definitely watch out for cholesterol, especially when using steroids.
Highly recommend you support supplements. n2guard is the best.

 

[JBond24]

Bros, I think 5 days Split is a good one to follow.
You might want to go to a 4 day split though.

Hi ceo, Why do you think going for a 4-day split might be better?

 

[JBond24]

Good job, man. Definitely, you have some room to improve.
Cutting down will go a long way.

Hi bro, I am working hard to try and cut down as much as possible, but it has been a rollercoaster, even with 5 days of training and cardio.
It has been a slow process. I guess my BF% was quite high initially, and it will take time to see a real difference. I am aiming to get to around 15% BF before my next cycle.

 

[JBond24]

02/Jan/24 - Food log

I really need to find a way to add more fibre to my diet; I'll add more green salads - Please let me know if you have any other ideas to add more fibre without adding too many additional calories...

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Beth - Honey leg ham, 27 gram	25	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
Lunch
Basmati rice, cooked, 100 g	129	28g	0g	3g	0mg	245mg	0g	0g
Chicken breast, grilled, skinless, 200 g	352	0g	11g	59g	192mg	706mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 61 grams	201	2g	1g	55g	1mg	77mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose-free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
TOTALS	1391	84g	43g	169g	287mg	2001mg	25g	4g

 

[JBond24]

02/Jan/2024 – Pull Workout

Pull Up

1 - 8 reps

2 - 8 reps

3 - 8 reps

Reverse Grip Lat Pulldown (Cable)

1 - 45kg x 12 reps

2 - 59kg x 9 reps

3 - 59kg x 9 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Rear Delt Reverse Fly (Machine)

1 - 32kg x 12 reps

2 - 39kg x 12 reps

3 - 39kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 12 reps

2 - 30kg x 9 reps

3 - 25kg x 12 reps

Hammer Curl (Dumbbell)

1 - 10kg x 12 reps

2 - 20kg x 12 reps

3 - 20kg x 12 reps

 

[ballin2504]

I like the training set up

 

[RoySimpson]

Hi Guys, thank you for reading my blog; this is my first log.

I am excited to share my journey with you all; I have been on my first cycle for about 13 weeks now and feel great so far with the help of my coach @thegainsman

• Age: 44 yo
• Current Weight: 72kg
• Height: 170cm
• Training Experience: Intermediate, natural strength training on and off with PT. I have had periods where I have been very consistent with diet and training and then periods of lack of motivation and put all the weight back on.
• Injury & Health: I had knee surgery many years ago, but that doesn’t impact my workouts.

No major health issues, currently on medication for Cholesterol as bad cholesterol went right up with the cycle. I have a family history of high cholesterol.

Pre-Cycle: I was about 84kg and a bit overweight for my height. I decided to use Tirzepatide to lose as much weight as possible before starting the cycle.

Cutting Cycle: I started the cycle at 73.7kg.

Goal for this cycle:
My goal then was to put on some muscle while trying to get rid of excess fat, especially around the belly.

Ideally, I like to lean down more (Say 70kg, give or take) and retain as much muscle as possible while cutting BF% with more attention to my shoulders and chest, as I'd like to grow these areas now and in the next bulking phase.

Supps:

• Creatine Monohydrate
• Vit C 500mg
• Taurine
• Turmeric 2000mg
• Opti-Men Multivitamin
• NAC 600mg
• Inflammation Balance (Omega 3 and 6) 2000IU

The cycle:

• Testosterone Enanthate: 300mg weekly (split into two injections on Wed & Saturday)
• Primobolan Enanthate: 200mg weekly (split into two injections on Wed & Saturday.
• Anavar: Taking it for the last 4 weeks of the cycle - 40mg daily, 20mg morning and 20mg afternoon before the workout.
• Clenbuterol: I used Clen for about ten days in week 8 of the cycle: 60mcg the first 5 days, and then 80mcg; however, I stopped it as I was not feeling good. I was feeling very agitated, and my BP went up. I'm not sure if I want to try it again.
• Cialis: 5mg, taken daily after week 10 to help control BP after Clen.

My experience with this cycle:

First, after four/five weeks, I noticed increased strength and mental focus. I did a Dexa scan in week 2 to better understand my body comp. I was surprised at the results as it came back with a 29.8% body fat (I’ll share a photo when I started the cycle).

I think the first few weeks were more of a bit of a learning curve for me back at tracking workouts and food.

In weeks six to ten, I started lifting more weights, and the coach added extra cardio and abs as I wasn’t getting any noticeable results in fat loss; I also cut calories from 1700 to 1500 calories per day in a 30% Fat, 30% Cabs, 40% Protein ratio.

Week ten to fourteen: Even though we are in the holiday season, I’ve been very consistent with diet and training and started seeing noticeable results: increased strength during workouts, even at a low carb intake.

I am feeling a bit more sore after the workouts, sometimes compared to when I started in weeks one and two. It seems it is taking longer to recover.

I plan to run the cycle for a couple more weeks and then cruise for 6 weeks until my next blast.

Primming for the Next Cycle

On TRT for 6 to 8 weeks.

The next cycle will be 16 weeks, consisting of 12 weeks of bulking and 4 weeks of cutting. (I need to check with the coach what compounds will be running)

I’d appreciate your thoughts about the best way to prime for my next cycle.


Current Training Schedule:

The first 7 weeks (3 days split)

• Day 1: Pull and Abs
• Day 2: Push
• Day 3: Rest
• Day 4: Legs
• Day 5: Cardio
• Day 6: Rest
• Day 7: Rest
  Repeat

Week 8 till now (5 days split)

• Day 1: Shoulders, Traps
• Day 2: Quadriceps and Calves
• Day 3: Rest
• Day 4: Chest and Triceps and Calves
• Day 5: Back and Biceps.
• Day 6: Hamstrings and Calves
• Day 7: Rest
  Repeat

In addition to the above, at least 10K steps daily and Abs 3 times a week.

Diet:
I'm currently on 1500 calories for cutting and tracking food in My Fitness Pal App.

I'll share photos of what I eat to illustrate; however, I pretty much eat the same every day to simplify my diet. I'm open to feedback, of course. I need to add more fibre to my diet, but I don’t know how without adding extra calories.


Bloodwork test results:

• I did a pre-cycle bloodwork. (Attached)
• Bloodwork at 8 weeks. (Attached)
• I will do a blood test 2 weeks after finishing the cycle.

This is my first go at logging stuff like this, so be kind! I’d love any suggestions you’ve got to help me prepare for my next cycle, learn from the current cycle and keep improving my physique.

Thanks.

@JBond24 awesome work right here!

 

[Npcclassicphysique champ]

02/Jan/24 - Food log

I really need to find a way to add more fibre to my diet; I'll add more green salads - Please let me know if you have any other ideas to add more fibre without adding too many additional calories...

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Beth - Honey leg ham, 27 gram	25	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
Lunch
Basmati rice, cooked, 100 g	129	28g	0g	3g	0mg	245mg	0g	0g
Chicken breast, grilled, skinless, 200 g	352	0g	11g	59g	192mg	706mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 61 grams	201	2g	1g	55g	1mg	77mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose-free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
TOTALS	1391	84g	43g	169g	287mg	2001mg	25g	4g

02/Jan/2024 – Pull Workout

Pull Up

1 - 8 reps

2 - 8 reps

3 - 8 reps

Reverse Grip Lat Pulldown (Cable)

1 - 45kg x 12 reps

2 - 59kg x 9 reps

3 - 59kg x 9 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Rear Delt Reverse Fly (Machine)

1 - 32kg x 12 reps

2 - 39kg x 12 reps

3 - 39kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 12 reps

2 - 30kg x 9 reps

3 - 25kg x 12 reps

Hammer Curl (Dumbbell)

1 - 10kg x 12 reps

2 - 20kg x 12 reps

3 - 20kg x 12 reps

@JBond24 big volume but your protein and fats need to go up bro lets boost

 

[Noah Wixx]

Definitely got alot we can work with here, welcome into the community and glad you put up a log, personally i follow a ppl split aka push pull legs, 3 days a week cardio and weights and the rest of the week is rest and recovering.

 

[JBond24]

@JBond24 big volume but your protein and fats need to go up bro lets boost

Hi, @Npcclassicphysique champ , thank you for your feedback. What ratio of carbs, protein, and fat do you think would be good to get? currently at 30/30/40 - I am trying to cut as much as possible before my next cycle.

 

[JBond24]

Hey everyone!

I’m super excited to share some amazing news with you all! I’m thrilled to announce that @Sassy's Pharmaceuticals will be sponsoring me during my upcoming cruise and next cycle! I feel incredibly lucky to have Sassy backing me with his top-notch products.

I've seen some incredible results from his line, and I can't wait to incorporate them into my training regimen. This sponsorship means a lot to me, and I’m looking forward to sharing my journey with you all as I push my limits and see what I can achieve.

Stay tuned for updates and let’s crush some goals together!

 

[JBond24]

Today's food log.

I was reading the log from @stevesmi about fasting and decided to start intermittent fasting today; I will start with a six-hour eating window for a few weeks and assess how I feel about 24-hour water fasting.

Thank you again for all your feedback.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Beth - Honey leg ham, 27 gram	25	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Generic - Rump Steak (Cooked), 80 grams/1oz	143	0g	8g	17g	60mg	43mg	0g	0g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Lunch
Generic - Roast Pumpkin, 120 gm	108	8g	8g	--	--	--	--	--
Green Salad - Green Salad, 100 g	23	2g	0g	2g	0mg	0mg	0g	2g
Chicken breast, grilled, skinless, 200 g	352	0g	11g	59g	192mg	706mg	0g	0g
Dinner
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
pure product - hydrolyzed wheybprotein isolate, 61 grams	201	2g	1g	55g	1mg	77mg	1g	--
Snacks
Funday - Sour Cola Flavoured Bottles, 10 gram	21	1g	0g	1g	--	4mg	1g	1g
TOTALS	1315	57g	51g	155g	253mg	1442mg	16g	7g

 

[JBond24]

03/Jan/2025 - Legs Workout

Leg Extension (Machine)

1 - 40kg x 15 reps

2 - 60kg x 12 reps

3 - 70kg x 12 reps

4 - 40kg x 20 reps

Seated Leg Curl (Machine)

1 - 40kg x 12 reps

2 - 35kg x 12 reps

3 - 40kg x 12 reps

Hack Squat (Machine)

1 - 20kg x 13 reps

2 - 30kg x 12 reps

3 - 30kg x 12 reps

Straight Leg Deadlift

1 - 90kg x 8 reps

2 - 90kg x 8 reps

3 - 90kg x 8 reps

Standing Calf Raise (Machine)

1 - 60kg x 30 reps

2 - 60kg x 25 reps

3 - 60kg x 25 reps

I did 20 minutes of cardio with the elevated treadmill.
Elevation: 15
Speed: 5.5

 

[willipede]

Congrats on the sponsorship, great to see you taking charge of your fitness and can see you are motivated

Look forward to seeing your progress

 

[LevButlerov]

Today's food log.

I was reading the log from @stevesmi about fasting and decided to start intermittent fasting today; I will start with a six-hour eating window for a few weeks and assess how I feel about 24-hour water fasting.

Thank you again for all your feedback.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Beth - Honey leg ham, 27 gram	25	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Generic - Rump Steak (Cooked), 80 grams/1oz	143	0g	8g	17g	60mg	43mg	0g	0g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Lunch
Generic - Roast Pumpkin, 120 gm	108	8g	8g	--	--	--	--	--
Green Salad - Green Salad, 100 g	23	2g	0g	2g	0mg	0mg	0g	2g
Chicken breast, grilled, skinless, 200 g	352	0g	11g	59g	192mg	706mg	0g	0g
Dinner
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
pure product - hydrolyzed wheybprotein isolate, 61 grams	201	2g	1g	55g	1mg	77mg	1g	--
Snacks
Funday - Sour Cola Flavoured Bottles, 10 gram	21	1g	0g	1g	--	4mg	1g	1g
TOTALS	1315	57g	51g	155g	253mg	1442mg	16g	7g

03/Jan/2025 - Legs Workout

Leg Extension (Machine)

1 - 40kg x 15 reps

2 - 60kg x 12 reps

3 - 70kg x 12 reps

4 - 40kg x 20 reps

Seated Leg Curl (Machine)

1 - 40kg x 12 reps

2 - 35kg x 12 reps

3 - 40kg x 12 reps

Hack Squat (Machine)

1 - 20kg x 13 reps

2 - 30kg x 12 reps

3 - 30kg x 12 reps

Straight Leg Deadlift

1 - 90kg x 8 reps

2 - 90kg x 8 reps

3 - 90kg x 8 reps

Standing Calf Raise (Machine)

1 - 60kg x 30 reps

2 - 60kg x 25 reps

3 - 60kg x 25 reps

I did 20 minutes of cardio with the elevated treadmill.
Elevation: 15
Speed: 5.5

I would add eggs in first meal and another protein shake, get your protein up to 200 grams and you need more healthy fats, think omega 3. Fish oil, avocados, walnuts, flaxseeds. Something you can digest easy and good for you. @JBond24

 

[Masonic Bodybuilder]

Following Steve's advice/logs/articles on fasting will never steer you wrong!

 

[stevesmi]

This is an excellent workout man I'm proud of you

 

[Mobster]

Stevesmi is our fasting guru!

 

[JBond24]

I would add eggs in first meal and another protein shake, get your protein up to 200 grams and you need more healthy fats, think omega 3. Fish oil, avocados, walnuts, flaxseeds. Something you can digest easy and good for you. @JBond24

Thank you, I'll try to add more healthy fats to my diet. I added egg whites today and I take 2 tables of fish oil daily.

 

[JBond24]

04/Jan/2025

Today was a resting day; I still did my 10K steps, including 40 mins on the treadmill and abs.

Cardio/ Abs

Elevated treadmill

3.5km - 40min

Elevation:15

Speed: 5.5

Crunch - Superset

1 - 30 reps

2 - 30 reps

3 - 30 reps

Lying Leg Raise - Superset

1 - 30 reps

2 - 30 reps

3 - 30 reps

 

[JBond24]

04/Jan/2025

As I mentioned yesterday, I am trying to do intermittent fasting and started eating around 12:30pm, but I really struggled to eat all the food within the 6-hour eating window; I am already full after the first meal. I need to find a way to eat all my calories within the eating window.

I also included some healthy Fats (Avocado) and extra egg whites (I avoid egg yolks due to my cholesterol)

Note: The photo of the second meal has some potato salad in it, but when I tried it, it was off, so I had to cook some rice and ate it with avocado instead.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
pure product - hydrolyzed wheybprotein isolate, 33 grams	109	1g	0g	30g	1mg	41mg	0g	--
Avocado, 50 gram	80	4g	7g	1g	0mg	4mg	0g	3g
Egg white, 3 large	51	2g	0g	11g	0mg	164mg	1g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Beth - Honey leg ham, 15 gram	14	1g	0g	2g	--	--	--	--
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
Lunch
Avocado, 50 g	80	4g	7g	1g	0mg	4mg	0g	3g
Basmati rice, cooked, 130 g	168	36g	0g	3g	0mg	319mg	0g	1g
Green Salad - Green Salad, 100 g	23	2g	0g	2g	0mg	0mg	0g	2g
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
Snacks
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Flying Power - Energy drink 99% sugar free, 250 ml	10	2g	0g	1g	--	--	--	1g
TOTALS	1406	80g	40g	184g	252mg	2076mg	5g	12g

 

[stevesmi]

Today's food log.

I was reading the log from @stevesmi about fasting and decided to start intermittent fasting today; I will start with a six-hour eating window for a few weeks and assess how I feel about 24-hour water fasting.

one of the studies i posted was the alternate day fasting method which might be something for you try if you want to lose fat more rapidly and the healthy way.

that would be eating 2-3 healthy meals then next day fasting, then next day 2-3 healthy meals, then next day fasting. if you did this for 1 month your body fat would melt off like you wouldn't believe and its easy to do.

 

[zedhed]

sometimes 4 day splits are just more flexible and more organized.

5 day splits and 3 day splits are still good though.

 

[caligirl85]

if you want more fiber than just add more fruits and vegetables to your diet,

you're not gonna get fat off eating more salad and more fruit.

 

[Shrine]

Nice work out, man. You seem to be very motivated.

 

[Zyglamail]

Pull-ups are a great way to really shape your back and arms.

And they are a great way to condition your body.

 

[Arabian]

I would literally be doing some sort of fasted cardio every single day.
And push off your first meal till as late as possible.

 

[BookerTNY]

Even if you can do 5 or 10 minutes of fasted cardio, high intensity, that will go a long way.

Because that forces your body to burn off fat.

 

[sambee38]

steve's thread on fasting is amazing. it has all the studies and he shows you how to do it.

that is a great weapon you can add.

 

[Austin316]

great to see you are picking up new things on the forum that you didn't think about before.
good job on being open!

 

[Tiger Salman Khan]

04/Jan/2025

As I mentioned yesterday, I am trying to do intermittent fasting and started eating around 12:30pm, but I really struggled to eat all the food within the 6-hour eating window; I am already full after the first meal. I need to find a way to eat all my calories within the eating window.

I also included some healthy Fats (Avocado) and extra egg whites (I avoid egg yolks due to my cholesterol)

Note: The photo of the second meal has some potato salad in it, but when I tried it, it was off, so I had to cook some rice and ate it with avocado instead.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
pure product - hydrolyzed wheybprotein isolate, 33 grams	109	1g	0g	30g	1mg	41mg	0g	--
Avocado, 50 gram	80	4g	7g	1g	0mg	4mg	0g	3g
Egg white, 3 large	51	2g	0g	11g	0mg	164mg	1g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Beth - Honey leg ham, 15 gram	14	1g	0g	2g	--	--	--	--
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
Lunch
Avocado, 50 g	80	4g	7g	1g	0mg	4mg	0g	3g
Basmati rice, cooked, 130 g	168	36g	0g	3g	0mg	319mg	0g	1g
Green Salad - Green Salad, 100 g	23	2g	0g	2g	0mg	0mg	0g	2g
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
Snacks
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Flying Power - Energy drink 99% sugar free, 250 ml	10	2g	0g	1g	--	--	--	1g
TOTALS	1406	80g	40g	184g	252mg	2076mg	5g	12g

@JBond24 Meals look amazing bro........

 

[LevButlerov]

04/Jan/2025

Today was a resting day; I still did my 10K steps, including 40 mins on the treadmill and abs.

Cardio/ Abs

Elevated treadmill

3.5km - 40min

Elevation:15

Speed: 5.5

Crunch - Superset

1 - 30 reps

2 - 30 reps

3 - 30 reps

Lying Leg Raise - Superset

1 - 30 reps

2 - 30 reps

3 - 30 reps

04/Jan/2025

As I mentioned yesterday, I am trying to do intermittent fasting and started eating around 12:30pm, but I really struggled to eat all the food within the 6-hour eating window; I am already full after the first meal. I need to find a way to eat all my calories within the eating window.

I also included some healthy Fats (Avocado) and extra egg whites (I avoid egg yolks due to my cholesterol)

Note: The photo of the second meal has some potato salad in it, but when I tried it, it was off, so I had to cook some rice and ate it with avocado instead.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
pure product - hydrolyzed wheybprotein isolate, 33 grams	109	1g	0g	30g	1mg	41mg	0g	--
Avocado, 50 gram	80	4g	7g	1g	0mg	4mg	0g	3g
Egg white, 3 large	51	2g	0g	11g	0mg	164mg	1g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Beth - Honey leg ham, 15 gram	14	1g	0g	2g	--	--	--	--
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
Lunch
Avocado, 50 g	80	4g	7g	1g	0mg	4mg	0g	3g
Basmati rice, cooked, 130 g	168	36g	0g	3g	0mg	319mg	0g	1g
Green Salad - Green Salad, 100 g	23	2g	0g	2g	0mg	0mg	0g	2g
Chicken breast, grilled, skinless, 180 g	317	0g	10g	53g	173mg	635mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
Snacks
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Flying Power - Energy drink 99% sugar free, 250 ml	10	2g	0g	1g	--	--	--	1g
TOTALS	1406	80g	40g	184g	252mg	2076mg	5g	12g

@JBond24 protein a bit higher, push it to 200 grams please and up the fats to 100 grams you're close

 

[JBond24]

My foodlog for 05/ Jan /25.

Yesterday was a busy day. I had my first meal around 1 PM, which was quite substantial. However, since we had some friends coming over in the afternoon, I couldn't have my second meal until after my gym session, which was around 8:30 PM.

Again, I was feeling full from my first meal and couldn't eat all my calories.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Egg white, 2 large	34	2g	0g	7g	0mg	110mg	0g	0g
Beth - Honey leg ham, 25 gram	24	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Chicken breast, grilled, skinless, 155 g	273	0g	8g	46g	149mg	547mg	0g	0g
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Glaze - Balsamic glaze, 1 TBsp	25	6g	0g	0g	--	--	--	--
Coles - Iceberg Blend Salad, 75 gram	17	2g	1g	0g	--	--	2g	2g
Dinner
lyttos - Greek Style Natural Yogurt- Lactose free, 1.5 gram	165	6g	13g	5g	--	56mg	5g	--
Egg white, 2 large	34	2g	0g	7g	0mg	110mg	0g	0g
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
pure product - hydrolyzed wheybprotein isolate, 66 grams	218	2g	1g	60g	2mg	83mg	1g	--
Snacks
Quest - Birthday Cake, 40 gram	118	3g	5g	13g	--	166mg	0g	8g
TOTALS	1182	57g	39g	154g	151mg	1618mg	18g	14g

 

[JBond24]

05/ Jan/ 25 - Workout

The workout went well.
The last time I did push, I lifted a bit more weight as I had a good dinner the day before loaded with cabs; I definitely felt the difference yesterday.

I finished the workout with a 20mins elevated treadmill.
Elevation:15
Speed: 5.5

Push

Incline Bench Press (Dumbbell)

1 - 17.5kg x 12 reps

2 - 22.5kg x 12 reps

3 - 25kg x 12 reps

4 - 27.5kg x 5 reps

5 - 15kg x 10 reps

Chest Fly (Dumbbell)

1 - 10kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Chest Dip

1 - 12 reps

2 - 15 reps

3 - 12 reps

Lateral Raise (Dumbbell)

1 - 10kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 10 reps

4 - 10kg x 12 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 45kg x 5 reps

3 - 36kg x 12 reps

 

[PrinceDaddy]

Tracking looks good. Current visual change is good. Later when you cut, you will have a nice transformation. Keep it up.
Meals look good, just have to stick it and adjust as you see your body change. Personally, during the cold season I would not worry about the 6 pack and just try to increase muscle size.

 

[JBond24]

Tracking looks good. Current visual change is good. Later when you cut, you will have a nice transformation. Keep it up.
Meals look good, just have to stick it and adjust as you see your body change. Personally, during the cold season I would not worry about the 6 pack and just try to increase muscle size.

Thank you Bro,

I am in a cut a the moment, summer time in Australia, just fini8the cycle this week and go into TRT for a few weeks until my bulking cycle.

I will continue on a deficit to try and start my next cycle as lean as possible.

Thank fir your feedback

 

[25homes]

Get diet locked in bro. That will be key

 

[25homes]

Today's food log.

I was reading the log from @stevesmi about fasting and decided to start intermittent fasting today; I will start with a six-hour eating window for a few weeks and assess how I feel about 24-hour water fasting.

Thank you again for all your feedback.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Beth - Honey leg ham, 27 gram	25	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Generic - Rump Steak (Cooked), 80 grams/1oz	143	0g	8g	17g	60mg	43mg	0g	0g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Lunch
Generic - Roast Pumpkin, 120 gm	108	8g	8g	--	--	--	--	--
Green Salad - Green Salad, 100 g	23	2g	0g	2g	0mg	0mg	0g	2g
Chicken breast, grilled, skinless, 200 g	352	0g	11g	59g	192mg	706mg	0g	0g
Dinner
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
pure product - hydrolyzed wheybprotein isolate, 61 grams	201	2g	1g	55g	1mg	77mg	1g	--
Snacks
Funday - Sour Cola Flavoured Bottles, 10 gram	21	1g	0g	1g	--	4mg	1g	1g
TOTALS	1315	57g	51g	155g	253mg	1442mg	16g	7g

Great job

 

[Npcclassicphysique champ]

Thank you Bro,

I am in a cut a the moment, summer time in Australia, just fini8the cycle this week and go into TRT for a few weeks until my bulking cycle.

I will continue on a deficit to try and start my next cycle as lean as possible.

Thank fir your feedback

stay on deficit lets cut you up bro

 

[ballin2504]

Today's food log.

I was reading the log from @stevesmi about fasting and decided to start intermittent fasting today; I will start with a six-hour eating window for a few weeks and assess how I feel about 24-hour water fasting.

Thank you again for all your feedback.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Beth - Honey leg ham, 27 gram	25	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Generic - Rump Steak (Cooked), 80 grams/1oz	143	0g	8g	17g	60mg	43mg	0g	0g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Lunch
Generic - Roast Pumpkin, 120 gm	108	8g	8g	--	--	--	--	--
Green Salad - Green Salad, 100 g	23	2g	0g	2g	0mg	0mg	0g	2g
Chicken breast, grilled, skinless, 200 g	352	0g	11g	59g	192mg	706mg	0g	0g
Dinner
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
pure product - hydrolyzed wheybprotein isolate, 61 grams	201	2g	1g	55g	1mg	77mg	1g	--
Snacks
Funday - Sour Cola Flavoured Bottles, 10 gram	21	1g	0g	1g	--	4mg	1g	1g
TOTALS	1315	57g	51g	155g	253mg	1442mg	16g	7g

That food looks good

 

[Noah Wixx]

Today's food log.

I was reading the log from @stevesmi about fasting and decided to start intermittent fasting today; I will start with a six-hour eating window for a few weeks and assess how I feel about 24-hour water fasting.

Thank you again for all your feedback.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Beth - Honey leg ham, 27 gram	25	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Generic - Rump Steak (Cooked), 80 grams/1oz	143	0g	8g	17g	60mg	43mg	0g	0g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Lunch
Generic - Roast Pumpkin, 120 gm	108	8g	8g	--	--	--	--	--
Green Salad - Green Salad, 100 g	23	2g	0g	2g	0mg	0mg	0g	2g
Chicken breast, grilled, skinless, 200 g	352	0g	11g	59g	192mg	706mg	0g	0g
Dinner
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
pure product - hydrolyzed wheybprotein isolate, 61 grams	201	2g	1g	55g	1mg	77mg	1g	--
Snacks
Funday - Sour Cola Flavoured Bottles, 10 gram	21	1g	0g	1g	--	4mg	1g	1g
TOTALS	1315	57g	51g	155g	253mg	1442mg	16g	7g

5 star chefing it up very nicely done

 

[JBond24]

Hi guys,

This week is the last week of the current 16-week cycle. I am very happy with the progress so far.

Remember that this is my first cycle.

• Testosterone Enanthate: 300mg weekly (split into two injections on Wed & Saturday)
• Primobolan Enanthate: 200mg weekly (split into two injections on Wed & Saturday.
• Anavar: Taking it for the last 4 weeks of the cycle - 40mg daily, 20mg morning and 20mg afternoon before the workout.
• Clenbuterol: I used Clen for about ten days in week 8 of the cycle: 60mcg the first 5 days, and then 80mcg; however, I stopped it as I was not feeling good. I was feeling very agitated, and my BP went up. I'm not sure if I want to try it again.
• Cialis: 5mg, taken daily after week 10 to help control BP after Clen.

After this week's check-in, I discussed TRT and the next cycle with the coach @thegainsman, and this is the stack we are planning to run, sponsored by @Sassy's Pharmaceuticals - Thank you, bro, for the partnership.

Starting on TRT from next week for 6 to 8 weeks:
Goals: Keep cutting and try to maintain current gains. Follow a calorie-deficit diet, do cardio and abs, and probably go to a 4-day split instead of 5.

• Testosterone Enanthate: 250mg weekly (split into two injections on Wed & Saturday) (Sport TRT)
• Anavar: 20mg pre-workout.

Second Cycle Stack (I don't know the dose yet; I'll discuss it closer to the cycle): Please feel free to comment on the proposed stack and dose.
Goals: Hopefully, I'll be around 70kgs and 14 to 15 BF%, so I'd like to start a clean bulk and gain some quality muscles.

• Testosterone Enanthate
• Mast
• HGH

I wanted to share some progress pics for this week's check-in. I am happy with the progress so far.
I started the cycle at 73.6kg and now weigh around 72 kg. Based on my Dexa scan done on 15 October 24, I started at almost 30% BF.
What do you think my BF% is at the moment?

Thank you all for your great feedback.

 

[JBond24]

06/Jan/2025 - Food log

Photos are a bit messy, given that I was at work. I managed to eat all my macros and increase my protein intake.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Chicken breast, grilled, skinless, 150 g	264	0g	8g	44g	144mg	530mg	0g	0g
Basmati rice, cooked, 100 g	129	28g	0g	3g	0mg	245mg	0g	0g
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Beth - Honey leg ham, 25 gram	24	1g	0g	4g	--	--	--	--
Lunch
Basmati rice, cooked, 50 g	65	14g	0g	1g	0mg	123mg	0g	0g
Chicken breast, grilled, skinless, 150 g	264	0g	8g	44g	144mg	530mg	0g	0g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Coles - Iceberg Blend Salad, 75 gram	17	2g	1g	0g	--	--	2g	2g
Glaze - Balsamic glaze, 1 TBsp	25	6g	0g	0g	--	--	--	--
Egg white, 2 large	34	2g	0g	7g	0mg	110mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 55 grams	182	2g	1g	50g	1mg	69mg	1g	--
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
TOTALS	1491	102g	42g	175g	306mg	2274mg	26g	6g

 

[JBond24]

06/Jan/2024 - Workout

11K steps; I didn't have time to do the treadmill today

Pull

Pull Up

1 - 8 reps

2 - 8 reps

3 - 8 reps

Lat Pulldown (Cable)

1 - 52kg x 12 reps

2 - 59kg x 12 reps

3 - 66kg x 9 reps

4 - 39kg x 12 reps

Seated Cable Row - V Grip (Cable)

1 - 52kg x 12 reps

2 - 59kg x 12 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Rear Delt Reverse Fly (Machine)

1 - 39kg x 12 reps

2 - 39kg x 12 reps

3 - 39kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 12 reps

2 - 30kg x 12 reps

3 - 25kg x 12 reps

Hammer Curl (Dumbbell)

1 - 10kg x 12 reps

2 - 12.5kg x 8 reps

3 - 10kg x 12 reps

 

[Tiger Salman Khan]

06/Jan/2024 - Workout

11K steps; I didn't have time to do the treadmill today

Pull

Pull Up

1 - 8 reps

2 - 8 reps

3 - 8 reps

Lat Pulldown (Cable)

1 - 52kg x 12 reps

2 - 59kg x 12 reps

3 - 66kg x 9 reps

4 - 39kg x 12 reps

Seated Cable Row - V Grip (Cable)

1 - 52kg x 12 reps

2 - 59kg x 12 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Rear Delt Reverse Fly (Machine)

1 - 39kg x 12 reps

2 - 39kg x 12 reps

3 - 39kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 12 reps

2 - 30kg x 12 reps

3 - 25kg x 12 reps

Hammer Curl (Dumbbell)

1 - 10kg x 12 reps

2 - 12.5kg x 8 reps

3 - 10kg x 12 reps

@JBond24 Good consistency bro....keep it up........

 

[RoySimpson]

Today's food log.

I was reading the log from @stevesmi about fasting and decided to start intermittent fasting today; I will start with a six-hour eating window for a few weeks and assess how I feel about 24-hour water fasting.

Thank you again for all your feedback.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Beth - Honey leg ham, 27 gram	25	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Generic - Rump Steak (Cooked), 80 grams/1oz	143	0g	8g	17g	60mg	43mg	0g	0g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Lunch
Generic - Roast Pumpkin, 120 gm	108	8g	8g	--	--	--	--	--
Green Salad - Green Salad, 100 g	23	2g	0g	2g	0mg	0mg	0g	2g
Chicken breast, grilled, skinless, 200 g	352	0g	11g	59g	192mg	706mg	0g	0g
Dinner
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
pure product - hydrolyzed wheybprotein isolate, 61 grams	201	2g	1g	55g	1mg	77mg	1g	--
Snacks
Funday - Sour Cola Flavoured Bottles, 10 gram	21	1g	0g	1g	--	4mg	1g	1g
TOTALS	1315	57g	51g	155g	253mg	1442mg	16g	7g

@JBond24 solid log bro!

 

[Npcclassicphysique champ]

06/Jan/2024 - Workout

11K steps; I didn't have time to do the treadmill today

Pull

Pull Up

1 - 8 reps

2 - 8 reps

3 - 8 reps

Lat Pulldown (Cable)

1 - 52kg x 12 reps

2 - 59kg x 12 reps

3 - 66kg x 9 reps

4 - 39kg x 12 reps

Seated Cable Row - V Grip (Cable)

1 - 52kg x 12 reps

2 - 59kg x 12 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Rear Delt Reverse Fly (Machine)

1 - 39kg x 12 reps

2 - 39kg x 12 reps

3 - 39kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 12 reps

2 - 30kg x 12 reps

3 - 25kg x 12 reps

Hammer Curl (Dumbbell)

1 - 10kg x 12 reps

2 - 12.5kg x 8 reps

3 - 10kg x 12 reps

training really good especially the curls really closed it big bro
but the 3rd set needs to be 20 reps for the closer pump

 

[JBond24]

Hi guys,

This week is the last week of the current 16-week cycle. I am very happy with the progress so far.

Remember that this is my first cycle.

• Testosterone Enanthate: 300mg weekly (split into two injections on Wed & Saturday)
• Primobolan Enanthate: 200mg weekly (split into two injections on Wed & Saturday.
• Anavar: Taking it for the last 4 weeks of the cycle - 40mg daily, 20mg morning and 20mg afternoon before the workout.
• Clenbuterol: I used Clen for about ten days in week 8 of the cycle: 60mcg the first 5 days, and then 80mcg; however, I stopped it as I was not feeling good. I was feeling very agitated, and my BP went up. I'm not sure if I want to try it again.
• Cialis: 5mg, taken daily after week 10 to help control BP after Clen.

After this week's check-in, I discussed TRT and the next cycle with the coach @thegainsman, and this is the stack we are planning to run, sponsored by @Sassy's Pharmaceuticals - Thank you, bro, for the partnership.

Starting on TRT from next week for 6 to 8 weeks:
Goals: Keep cutting and try to maintain current gains. Follow a calorie-deficit diet, do cardio and abs, and probably go to a 4-day split instead of 5.

• Testosterone Enanthate: 250mg weekly (split into two injections on Wed & Saturday) (Sport TRT)
• Anavar: 20mg pre-workout.

Second Cycle Stack (I don't know the dose yet; I'll discuss it closer to the cycle): Please feel free to comment on the proposed stack and dose.
Goals: Hopefully, I'll be around 70kgs and 14 to 15 BF%, so I'd like to start a clean bulk and gain some quality muscles.

• Testosterone Enanthate
• Mast
• HGH

I wanted to share some progress pics for this week's check-in. I am happy with the progress so far.
I started the cycle at 73.6kg and now weigh around 72 kg. Based on my Dexa scan done on 15 October 24, I started at almost 30% BF.
What do you think my BF% is at the moment?

Thank you all for your great feedback.

Hi guys, I'd appreciate your thoughts on the above.

Thanks

 

[Npcclassicphysique champ]

Hi guys, I'd appreciate your thoughts on the above.

Thanks

sorry bro I missed it following up now please @ me in the future

 

[Npcclassicphysique champ]

06/Jan/2025 - Food log

Photos are a bit messy, given that I was at work. I managed to eat all my macros and increase my protein intake.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Chicken breast, grilled, skinless, 150 g	264	0g	8g	44g	144mg	530mg	0g	0g
Basmati rice, cooked, 100 g	129	28g	0g	3g	0mg	245mg	0g	0g
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Beth - Honey leg ham, 25 gram	24	1g	0g	4g	--	--	--	--
Lunch
Basmati rice, cooked, 50 g	65	14g	0g	1g	0mg	123mg	0g	0g
Chicken breast, grilled, skinless, 150 g	264	0g	8g	44g	144mg	530mg	0g	0g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Coles - Iceberg Blend Salad, 75 gram	17	2g	1g	0g	--	--	2g	2g
Glaze - Balsamic glaze, 1 TBsp	25	6g	0g	0g	--	--	--	--
Egg white, 2 large	34	2g	0g	7g	0mg	110mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 55 grams	182	2g	1g	50g	1mg	69mg	1g	--
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
TOTALS	1491	102g	42g	175g	306mg	2274mg	26g	6g

protein is up but you need to get it higher, i suggest a protein bar or cookie that ok bro?

 

[Npcclassicphysique champ]

I wanted to share some progress pics for this week's check-in. I am happy with the progress so far.
I started the cycle at 73.6kg and now weigh around 72 kg. Based on my Dexa scan done on 15 October 24, I started at almost 30% BF.
What do you think my BF% is at the moment?

you're looking bigger and leaner then the start, I think you're much lower bodyfat now at least by 3-5% huge difference bro

 

[Npcclassicphysique champ]

Second Cycle Stack (I don't know the dose yet; I'll discuss it closer to the cycle): Please feel free to comment on the proposed stack and dose.
Goals: Hopefully, I'll be around 70kgs and 14 to 15 BF%, so I'd like to start a clean bulk and gain some quality muscles.

• Testosterone Enanthate
• Mast
• HGH

@JBond24 test mast hgh is a good cycle but you can also do primobolan not a bad idea bro
mast might tighten you up but you wont feel much at your bodyfat

 

[JBond24]

training really good especially the curls really closed it big bro
but the 3rd set needs to be 20 reps for the closer pump

Thanks for the advice, I'll do third set till failure next time

 

[JBond24]

protein is up but you need to get it higher, i suggest a protein bar or cookie that ok bro?

@Npcclassicphysique champ. I am currently on 1500 calories, 30% fat, 30% carbs and 40% protein.
If I increase the protein intake i am afraid of going over my calory deficit.

Is there any benefit if i get the extra calories from protein?

Appreciate your thoughts.

 

[Npcclassicphysique champ]

@Npcclassicphysique champ. I am currently on 1500 calories, 30% fat, 30% carbs and 40% protein.
If I increase the protein intake i am afraid of going over my calory deficit.

Is there any benefit if i get the extra calories from protein?

Appreciate your thoughts.

1500 calories is not enough for you bro you will mess up your metabolic rate
you should up your calories to 1800 and you'll still drop bodyfat, key will be cardio and strong training with lower carbs @JBond24

 

[ActivePitch]

Is this forum satire?

You are taking a lot of drugs for where you are at. Unless I missed it, I haven't seen you full blood panel either. TRT after a blast isn't 250mg test and 20mg anavar. I don't think 6 weeks is enough time to get your bloodwork params back to healthy after a blast.

Great progress and dedication so far, definitely keep that up. Lifting, cardio, tracking cals and nutrition is awesome.

At least drop the anavar while you "cruise", even 20mg a day is affecting your lipids (these are very important to your health). Sorry if I missed that in your blood work, but please share it.

Do 10-12 weeks of that cruise, you'll still make serious progress with this level of dedication to tracking your workouts and nutrition. Then when you do blast, do 500mg test and an oral to start/finish if you want to.

 

[JBond24]

07/Jan/2025 - Food Log

In terms of food, there is not much of a difference from yesterday, except that I added a protein bar to bump up my protein intake.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Chicken breast, grilled, skinless, 150 g	264	0g	8g	44g	144mg	530mg	0g	0g
Beth - Honey leg ham, 25 gram	24	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Lunch
Coles - Iceberg Blend Salad, 75 gram	17	2g	1g	0g	--	--	2g	2g
Basmati rice, cooked, 140 g	181	39g	0g	4g	0mg	343mg	0g	1g
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 66 grams	218	2g	1g	60g	2mg	83mg	1g	--
Quest - Birthday Cake, 60 grams	177	4g	7g	20g	--	249mg	1g	12g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
TOTALS	1544	95g	46g	184g	259mg	2225mg	27g	19g

 

[JBond24]

07/Jan/2024 - Rest Day.

13K steps, including a 45-minute elevated treadmill.
Elevation:15
Speed:5.5

Plus Abs, Crunches and leg raises

 

[JBond24]

Is this forum satire?

You are taking a lot of drugs for where you are at. Unless I missed it, I haven't seen you full blood panel either. TRT after a blast isn't 250mg test and 20mg anavar. I don't think 6 weeks is enough time to get your bloodwork params back to healthy after a blast.

Great progress and dedication so far, definitely keep that up. Lifting, cardio, tracking cals and nutrition is awesome.

At least drop the anavar while you "cruise", even 20mg a day is affecting your lipids (these are very important to your health). Sorry if I missed that in your blood work, but please share it.

Do 10-12 weeks of that cruise, you'll still make serious progress with this level of dedication to tracking your workouts and nutrition. Then when you do blast, do 500mg test and an oral to start/finish if you want to.

@ActivePitch , thank you for your feedback.

As I understand, my current cycle is at the low scale from a beginner. Almost at sport TRT level; refer to my first post.
I've attached my bloodwork in my first log, I did one before starting the cycle and another one mid-cycle about 7 weeks ago. Planning to redo all my bookwork next week after finishing up this cycle and check if everything is going well.

You are correct about the lipids, which showed in my bloodwork; I've been on and off statins for years, and I have now started taking them daily to keep my lipids in check. I just repeated my cholesterol blood test two weeks ago, and they are back to almost normal levels, which is reassuring.

It is definitely not satire, bro, I am doing this under the supervision of a great coach, @thegainsman and now, I started this log to learn from this awesome community.

Cheers.

 

[ActivePitch]

@ActivePitch , thank you for your feedback.

As I understand, my current cycle is at the low scale from a beginner. Almost at sport TRT level; refer to my first post.
I've attached my bloodwork in my first log, I did one before starting the cycle and another one mid-cycle about 7 weeks ago. Planning to redo all my bookwork next week after finishing up this cycle and check if everything is going well.

You are correct about the lipids, which showed in my bloodwork; I've been on and off statins for years, and I have now started taking them daily to keep my lipids in check. I just repeated my cholesterol blood test two weeks ago, and they are back to almost normal levels, which is reassuring.

It is definitely not satire, bro, I am doing this under the supervision of a great coach, @thegainsman and now, I started this log to learn from this awesome community.

Cheers.

I never meant the satire comment directed at you, I am sorry if it came across that way. You've made great progress and your log shows your dedication to this. Keep it up.

My mistake missing those blood tests, I only saw hormone results.

I'm happy to hear your lipids are coming back in range. I think that reinforced my earlier point about a more moderate trt/cruise and for a longer period of time. Avoid the anavar at the very least while you cruise for a longer period of time. Let your body be healthy for a bit. It is a marathon not a sprint. You are young and can have many healthy years ahead of you.

 

[LevButlerov]

Is this forum satire?

You are taking a lot of drugs for where you are at. Unless I missed it, I haven't seen you full blood panel either. TRT after a blast isn't 250mg test and 20mg anavar. I don't think 6 weeks is enough time to get your bloodwork params back to healthy after a blast.

Great progress and dedication so far, definitely keep that up. Lifting, cardio, tracking cals and nutrition is awesome.

At least drop the anavar while you "cruise", even 20mg a day is affecting your lipids (these are very important to your health). Sorry if I missed that in your blood work, but please share it.

Do 10-12 weeks of that cruise, you'll still make serious progress with this level of dedication to tracking your workouts and nutrition. Then when you do blast, do 500mg test and an oral to start/finish if you want to.

@ActivePitch you were issued a warning just now. We dont allow harassment or trolling of member logs. If you dont have anything good to say, dont say anything at all.
Everyone is allowed to make their own life choices, if you are not in agreement with @JBond24 stay out of his log.

@JBond24 apologies, please keep going.

 

[LevButlerov]

07/Jan/2025 - Food Log

In terms of food, there is not much of a difference from yesterday, except that I added a protein bar to bump up my protein intake.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Chicken breast, grilled, skinless, 150 g	264	0g	8g	44g	144mg	530mg	0g	0g
Beth - Honey leg ham, 25 gram	24	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Lunch
Coles - Iceberg Blend Salad, 75 gram	17	2g	1g	0g	--	--	2g	2g
Basmati rice, cooked, 140 g	181	39g	0g	4g	0mg	343mg	0g	1g
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Dinner
pure product - hydrolyzed wheybprotein isolate, 66 grams	218	2g	1g	60g	2mg	83mg	1g	--
Quest - Birthday Cake, 60 grams	177	4g	7g	20g	--	249mg	1g	12g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
TOTALS	1544	95g	46g	184g	259mg	2225mg	27g	19g

07/Jan/2024 - Rest Day.

13K steps, including a 45-minute elevated treadmill.
Elevation:15
Speed:5.5

Plus Abs, Crunches and leg raises

@JBond24 protein is still low please move it up, can you add a protein bar or protein shake or chicken breast?

 

[ActivePitch]

@ActivePitch you were issued a warning just now. We dont allow harassment or trolling of member logs. If you dont have anything good to say, dont say anything at all.
Everyone is allowed to make their own life choices, if you are not in agreement with @JBond24 stay out of his log.

@JBond24 apologies, please keep going.

For sure - did you read my second message that I responded to Jbond24 with? He's kicking ass, no doubt. I'm not a troll or an asshole. This is genuine advice.

I said satire because of the comments so far. Encouraging, but not caring at all. "Chicken and rice good", "more protein", "fasting works".

Did you look at his bloodwork in the original post (I missed it as well)? I'm not sure why no one said anything about the 6-8 week cruise of 250g test and 20g anavar a day with those lipid parameters after his blast. Isn't that the point of this forum - to educate people? Why is the protein count being so dialed in, but not something that is deleterious to his long term health?

Again, he is making great progress. He can continue to, while also taking better care of his health.

I won't comment again though, seems like I'm the outlier.

All the best to Jbond24.

 

[LevButlerov]

For sure - did you read my second message that I responded to Jbond24 with? He's kicking ass, no doubt. I'm not a troll or an asshole. This is genuine advice.

I said satire because of the comments so far. Encouraging, but not caring at all. "Chicken and rice good", "more protein", "fasting works".

Did you look at his bloodwork in the original post (I missed it as well)? I'm not sure why no one said anything about the 6-8 week cruise of 250g test and 20g anavar a day with those lipid parameters after his blast. Isn't that the point of this forum - to educate people? Why is the protein count being so dialed in, but not something that is deleterious to his long term health?

Again, he is making great progress. He can continue to, while also taking better care of his health.

I won't comment again though, seems like I'm the outlier.

All the best to Jbond24.

@ActivePitch Yes I did read it, but satire is not the right word for it. If you're not happy with anything @JBond24 is doing, best you start your own LOG and show how you do it yourself. EVO family is a support community and no judgement zone, everyone can have their own path.

 

[ActivePitch]

@ActivePitch Yes I did read it, but satire is not the right word for it. If you're not happy with anything @JBond24 is doing, best you start your own LOG and show how you do it yourself. EVO family is a support community and no judgement zone, everyone can have their own path.

Just last time before I bow out, because it isn't be addressed. It wasn't at JBond24, it was at the responses. I didn't tell him he had to do anything either, it was just advice. Advice that I thought would be supported by others here, given the wealth of experience on the forum.

I agree, satire is the wrong word now that I've had time to read more of the forum.

I encourage you, and everyone else reading/commenting to look at the lipid results for the 8 week bloodwork. These should be brought back down before blasting again. Another chicken breast is fine advice, but not what I said?

All the best

 

[LevButlerov]

Just last time before I bow out, because it isn't be addressed. It wasn't at JBond24, it was at the responses. I didn't tell him he had to do anything either, it was just advice. Advice that I thought would be supported by others here, given the wealth of experience on the forum.

I agree, satire is the wrong word now that I've had time to read more of the forum.

I encourage you, and everyone else reading/commenting to look at the lipid results for the 8 week bloodwork. These should be brought back down before blasting again. Another chicken breast is fine advice, but not what I said?

All the best

I think the direction of the community is positivity and support @ActivePitch as a true EVO family, as a family we support each other. Not sure what you want our team to say? we are supportive thats the best we can do.

I think there is a lot of chemistry and medical knowledge that we can discuss, but what members need is support, motivation and love, and we are open about it.

@JBond24 you have our support no matter what direction you take.

 

[JBond24]

08/Jan/2025 – Legs Day

10K steps done, added a video of my deadlifts. The Video was too large, so I had to cut it and speed it up.

Leg Extension (Machine)

1 - 43kg x 15 reps

2 - 60kg x 12 reps

3 - 70kg x 12 reps

4 - 43kg x 20 reps

Lying Leg Curl (Machine)

1 - 28.1kg x 15 reps

2 - 36kg x 15 reps

3 - 37.1kg x 12 reps

Hack Squat (Machine)

1 - 20kg x 13 reps

2 - 30kg x 12 reps

3 - 30kg x 20 reps

Straight Leg Deadlift

1 - 90kg x 8 reps

2 - 90kg x 8 reps

3 - 90kg x 8 reps

Seated Calf Raise

1 - 40kg x 20 reps

2 - 40kg x 20 reps

3 - 40kg x 20 reps

Lunge (Dumbbell)

1 - 24kg x 12 reps

2 - 24kg x 12 reps

3 - 24kg x 12 reps

4 - 24kg x 12 reps

 

[JBond24]

08/Jan/2025 - Food Log

@LevButlerov , the first day of protein at 200gm, but I am still digesting all that food. I literally had to push it in without any hunger...

Added fish today for lunch.

Let's see how the extra calories affect my weight; I just want to keep losing that extra fat.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Beth - Honey leg ham, 25 gram	24	1g	0g	4g	--	--	--	--
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Lunch
Egg white, 2 large	34	2g	0g	7g	0mg	110mg	0g	0g
Wild Fork - Skinless barramundi, 200 g	177	0g	3g	37g	97mg	62mg	--	--
Coles - Iceberg Blend Salad, 75 gram	17	2g	1g	0g	--	--	2g	2g
Basmati rice, cooked, 150 g	194	42g	0g	4g	0mg	368mg	0g	1g
Dinner
pure product - hydrolyzed wheybprotein isolate, 63 grams	208	2g	1g	57g	2mg	79mg	1g	--
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Snacks
V Energy Drink - Sugar Free Blue, 250 mL	7	0g	0g	0g	0mg	195mg	0g	0g
Red apple, 36 gram	21	5g	0g	0g	--	0mg	4g	1g
Quest - Birthday Cake, 60 grams	177	4g	7g	20g	--	249mg	1g	12g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
TOTALS	1663	105g	45g	205g	289mg	2365mg	31g	20g

 

[motterbug]

You’re off to a good start. If you’re going to keep cycling off and on you may as well just do TRT for life.

 

[LevButlerov]

08/Jan/2025 – Legs Day

10K steps done, added a video of my deadlifts. The Video was too large, so I had to cut it and speed it up.

Leg Extension (Machine)

1 - 43kg x 15 reps

2 - 60kg x 12 reps

3 - 70kg x 12 reps

4 - 43kg x 20 reps

Lying Leg Curl (Machine)

1 - 28.1kg x 15 reps

2 - 36kg x 15 reps

3 - 37.1kg x 12 reps

Hack Squat (Machine)

1 - 20kg x 13 reps

2 - 30kg x 12 reps

3 - 30kg x 20 reps

Straight Leg Deadlift

1 - 90kg x 8 reps

2 - 90kg x 8 reps

3 - 90kg x 8 reps

Seated Calf Raise

1 - 40kg x 20 reps

2 - 40kg x 20 reps

3 - 40kg x 20 reps

Lunge (Dumbbell)

1 - 24kg x 12 reps

2 - 24kg x 12 reps

3 - 24kg x 12 reps

4 - 24kg x 12 reps

@JBond24 really good volume training I like the deads here.

08/Jan/2025 - Food Log

@LevButlerov , the first day of protein at 200gm, but I am still digesting all that food. I literally had to push it in without any hunger...

Added fish today for lunch.

Let's see how the extra calories affect my weight; I just want to keep losing that extra fat.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Beth - Honey leg ham, 25 gram	24	1g	0g	4g	--	--	--	--
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Lunch
Egg white, 2 large	34	2g	0g	7g	0mg	110mg	0g	0g
Wild Fork - Skinless barramundi, 200 g	177	0g	3g	37g	97mg	62mg	--	--
Coles - Iceberg Blend Salad, 75 gram	17	2g	1g	0g	--	--	2g	2g
Basmati rice, cooked, 150 g	194	42g	0g	4g	0mg	368mg	0g	1g
Dinner
pure product - hydrolyzed wheybprotein isolate, 63 grams	208	2g	1g	57g	2mg	79mg	1g	--
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Snacks
V Energy Drink - Sugar Free Blue, 250 mL	7	0g	0g	0g	0mg	195mg	0g	0g
Red apple, 36 gram	21	5g	0g	0g	--	0mg	4g	1g
Quest - Birthday Cake, 60 grams	177	4g	7g	20g	--	249mg	1g	12g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
TOTALS	1663	105g	45g	205g	289mg	2365mg	31g	20g

Pushed it hard, love it! This is your first 200 grams of protein I've seen, this is growth level. Lets tray to bump the fats to around 100 grams as well slowly.

 

[stevesmi]

That's a nice little meal you put together a very good nutrition

 

[Mobster]

08/Jan/2025 - Food Log

@LevButlerov , the first day of protein at 200gm, but I am still digesting all that food. I literally had to push it in without any hunger...

Added fish today for lunch.

Let's see how the extra calories affect my weight; I just want to keep losing that extra fat.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Coffee, black, 1 cup	2	0g	0g	0g	0mg	5mg	0g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Beth - Honey leg ham, 25 gram	24	1g	0g	4g	--	--	--	--
Chicken breast, grilled, skinless, 100 g	176	0g	5g	30g	96mg	353mg	0g	0g
Lunch
Egg white, 2 large	34	2g	0g	7g	0mg	110mg	0g	0g
Wild Fork - Skinless barramundi, 200 g	177	0g	3g	37g	97mg	62mg	--	--
Coles - Iceberg Blend Salad, 75 gram	17	2g	1g	0g	--	--	2g	2g
Basmati rice, cooked, 150 g	194	42g	0g	4g	0mg	368mg	0g	1g
Dinner
pure product - hydrolyzed wheybprotein isolate, 63 grams	208	2g	1g	57g	2mg	79mg	1g	--
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Snacks
V Energy Drink - Sugar Free Blue, 250 mL	7	0g	0g	0g	0mg	195mg	0g	0g
Red apple, 36 gram	21	5g	0g	0g	--	0mg	4g	1g
Quest - Birthday Cake, 60 grams	177	4g	7g	20g	--	249mg	1g	12g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
TOTALS	1663	105g	45g	205g	289mg	2365mg	31g	20g

Numbers are not far off what I eat.

 

[JBond24]

09/ Jan / 2025

Getting there with the protein, I bought some Digestive Enzymes to help me process all that food.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Mini Cucumber - Mini Cucumber, 1 mini cucumber	15	1g	0g	1g	0mg	0mg	1g	0g
Produce - Roma Tomato (Mini), 15 g	3	0g	0g	0g	0mg	0mg	0g	0g
Beth - Honey leg ham, 25 gram	24	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 150 g	264	0g	8g	44g	144mg	530mg	0g	0g
Lunch
Wild Fork - Skinless barramundi, 170 g	150	0g	2g	32g	83mg	53mg	--	--
Chicken breast, grilled, skinless, 50 g	88	0g	3g	15g	48mg	177mg	0g	0g
Basmati rice, cooked, 130 g	168	36g	0g	3g	0mg	319mg	0g	1g
Egg white, 2 large	34	2g	0g	7g	0mg	110mg	0g	0g
Dinner
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
pure product - hydrolyzed wheybprotein isolate, 63 grams	208	2g	1g	57g	2mg	79mg	1g	--
Snacks
Quest (Aus) - Soft & Chewy Protein Cookie Chocolate Chip, 59 gram	236	3g	17g	15g	--	213mg	1g	9g
TOTALS	1689	96g	55g	200g	294mg	2157mg	26g	14g

 

[JBond24]

09/ Jan/ 2025 - Workout

10K+ steps for the day, including 20min incline treadmill at the end of the workout
Incline: 15
Speed: 5.5

Push

Incline Bench Press (Dumbbell)

1 - 17.5kg x 12 reps

2 - 22.5kg x 12 reps

3 - 25kg x 12 reps

4 - 27.5kg x 5 reps

5 - 17.5kg x 13 reps

Chest Fly (Dumbbell)

1 -12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 14 reps

Chest Dip

1 - 15 reps

2 - 12 reps

3 - 12 reps

Lateral Raise (Dumbbell)

1 - 10kg x 15 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 10 reps

4 - 10kg x 12 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 36kg x 12 reps

3 - 36kg x 12 reps

 

[JBond24]

Wow, big shoutout to @Sassy's Pharmaceuticals for providing me with their amazing products! I’m really excited to start using them and can already tell they will help me take my gains to the next level.

Can’t wait to see the results and look better than ever! Thanks again, Sassy Labs—let’s crush it!

 

[JBond24]

You’re off to a good start. If you’re going to keep cycling off and on you may as well just do TRT for life.

@motterbug - That's the plan, bro; I need to find the sweet spot for me. I'll do bloodwork next week and take it from there.

 

[Masonic Bodybuilder]

Food is looking good man. Keep it up.

 

[LevButlerov]

09/ Jan / 2025

Getting there with the protein, I bought some Digestive Enzymes to help me process all that food.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Mini Cucumber - Mini Cucumber, 1 mini cucumber	15	1g	0g	1g	0mg	0mg	1g	0g
Produce - Roma Tomato (Mini), 15 g	3	0g	0g	0g	0mg	0mg	0g	0g
Beth - Honey leg ham, 25 gram	24	1g	0g	4g	--	--	--	--
Coles - Mozarella Shredded Cheese, 30 g	97	1g	7g	8g	--	144mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 150 g	264	0g	8g	44g	144mg	530mg	0g	0g
Lunch
Wild Fork - Skinless barramundi, 170 g	150	0g	2g	32g	83mg	53mg	--	--
Chicken breast, grilled, skinless, 50 g	88	0g	3g	15g	48mg	177mg	0g	0g
Basmati rice, cooked, 130 g	168	36g	0g	3g	0mg	319mg	0g	1g
Egg white, 2 large	34	2g	0g	7g	0mg	110mg	0g	0g
Dinner
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1 gram	110	4g	9g	3g	--	37mg	3g	--
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
pure product - hydrolyzed wheybprotein isolate, 63 grams	208	2g	1g	57g	2mg	79mg	1g	--
Snacks
Quest (Aus) - Soft & Chewy Protein Cookie Chocolate Chip, 59 gram	236	3g	17g	15g	--	213mg	1g	9g
TOTALS	1689	96g	55g	200g	294mg	2157mg	26g	14g

You need to have digestive enzymes, probiotics and psyllium husk daily, please start using all 3.
Also again, your fats are too low.

 

[LevButlerov]

09/ Jan/ 2025 - Workout

10K+ steps for the day, including 20min incline treadmill at the end of the workout
Incline: 15
Speed: 5.5

Push

Incline Bench Press (Dumbbell)

1 - 17.5kg x 12 reps

2 - 22.5kg x 12 reps

3 - 25kg x 12 reps

4 - 27.5kg x 5 reps

5 - 17.5kg x 13 reps

Chest Fly (Dumbbell)

1 -12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 14 reps

Chest Dip

1 - 15 reps

2 - 12 reps

3 - 12 reps

Lateral Raise (Dumbbell)

1 - 10kg x 15 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 10 reps

4 - 10kg x 12 reps

Triceps Extension (Dumbbell)

1 - 12.5kg x 12 reps

2 - 12.5kg x 12 reps

3 - 12.5kg x 12 reps

Triceps Pushdown

1 - 41kg x 15 reps

2 - 36kg x 12 reps

3 - 36kg x 12 reps

Training is good but pre workout 10min add treadmill time please.

 

[ceo]

Bros. That's a nice mix of different foods.
I will admit you're keeping it fun and interesting.

 

[ROIDDERS]

If you feel full after a meal, then don't continue to eat.

You don't have to force, feed yourself to get your Macros every day.

 

[chesty]

I like your Sunday workout. That was my favorite. You got your pushing lifts done. And you don't have to worry about it during the week.

 

[Ulter]

Chest dips are fantastic. Along with tricep extensions.

You don't ever have to overdo it.