Approved Log Pre-Cycle Log - Recommendation/review on my (planned) micro dosing cycle.

[zucchini]

Good day all,

New member of this forum here and I want some suggestions and reviews on a micro dosing cycle I am planning to get on. I am writing some background on me and will try to be as detailed as possible.

I am a 32 year old male 5'6 inch at 106kgs (233lbs) - back in my 20s, I was competing in small gym level bodybuilding but more so in Kickboxing, jujitsu and MMA. My weight was around 75-82kg range and I was pretty good body and strength wise. My test levels at that time were around 600ng/dl natural and later I went on sustanon only cycles (250mg/ml) twice for 2 months each where my cycle was 500mg per week which was 2 injections of 1ml every 3rd day. My test levels shot up to 2000 and 1800 respectively and these cycles were 8 months apart, my PCT was Clomid 10mg for 3 weeks. I did see some good results, better performance in the gym, better gains, better strength, super good recovery from injuries, and more importantly better mentally (cool, calm, confident and calculated, rarely had any "roid rage").

I had some personal stuff happen to me back in mid and late 2010s and I hadn't been at a very good place mentally, had to walk away from almost everything but I got back to it in 2019 and I was feeling good about it, competing in jujitsu and lifting a good amount of weight, managing my demons - stuff was getting better. but then in 2020 when lockdowns hit, we were sadly closed for a long time and I took up bicycling and bodyweight exercises but all that cardio still wasn't enough for someone who was spending about 4 hours in the gym a day (between MMA and lifting), 5 days a week; when winters came (I live in Canada) it was hard for me to go out and workout and staying in for that long, I was already not in a good place mentally, lost my physique and strength, became a blob.

I did however get back to it in December of 2021 for about a month but then we went into a lockdown jail again till Feb of 2022 and then I started to get back to it again, I was already at 112kgs (247lbs) - I have been trying to get down and be better since and when I felt like I was gaining momentum, I got injured twice in 2023, knee the 1st time, still tried to keep it up and then I injured I back. Had to talk over 8 months off MMA and 5 months off lifting but I did what I could. Fast forward to today, I am weighing in at 106kgs and my blood work came back, all is normal but my test is 377ng/dl which I think is on the lower side and maybe the cause of me feeling lazy, brain fog and my strength is low and I am having a hard time losing fat.

With the help from this forum I was able to find that SYN pharma test is recommended as they have a reputation of selling good quality product - I ended up order 20ml from them and will be getting it soon (hopefully).

I am hoping to cut my fat down while improving my recovery and gaining strength and I want to be on a micro dosing cycle to kindda aid myself in it - I am thinking of injecting 0.5ml of cypionate (250mg/ml) every 4th day subcutaneously for a total of 16 weeks, which would be around 16ml of test overtime while taking animal cuts with it from the 2nd week (animal cuts cause that one product helped me lose fat a long time ago when I was 18-20 years old). Planning to do a PCT of Clomid or Nolvadex 10ml every 2nd day for 2 weeks. I am planning to take 2 packs of Animal cuts a day 1st would be 1 hour before kickboxing/jujitsu and 2nd will be 1 hour before lifting.
I want to know what your thoughts are on this, Is this something you think would be beneficial and what do you think I can achieve with it. Below is what my workout schedule roughly looks like.


At noon (during my lunch break):
Monday: kickboxing practice (sparring or drills)
Tuesday: Jujitsu practice (nothing intense)
Wednesday: kickboxing
Thursday: jujitsu practice
After work, around 5:15pm I get to the gym to lift, my current workout is below:

Monday, Arms:
Hammer curls (3x10-12)
EZ bar preacher curls (3x8-12)
EZ bar curls or dumbbell alt curls (3x10)
One arm cable curls (3x10-12)

Tricep Pushdowns (3x10-12)
Overhead cable tricep extensions (3x10-12)
One arm tricep cable pushdowns (3x8-10)
Overhead dumbbell one arm extensions or close grip bench (3x10)

Tuesday, Shoulders:
Dumbbell seated press (3x8-10)
Side lateral raises (3x10-12)
One arm side lateral cable raise (3x10)
Dual pully rear delt fly (3x12-15)
Machine rear delt fly (3x10-12)

Wednesday, Back:
Barbell bent over rows or Landmine rows (3x8-12)
Dumbbell rows or Meadow rows (3x8-10)
Seated cable rows (3x10)
Cable pulldowns (3x10)
One arm kneeling cable pulls (3x12)

Thursday, Off.

Friday, Legs:
Leg extensions (5x10-12)
Hack squats (3x8-10) I don't do regular squats cause of my knee and back injuries
Leg press (3x8-10)
Leg press calves raises (3x21)
Seated calves raises (3x21)
Lying leg curls (3x8-12)
Seated leg curls (3x10)

Saturday, Chest:
Flat Barbell press (3x8-12)
Incline Barbell press (3x10)
Decline barbell press (3x10) or slight incline dumbbell press (3x8-10)
Cable Fly (3x10-12)
Pec Dec Fly (3x10)

Sunday, Off.

 

[stevesmi]

i would get a log going. put up a picture so we can estimate your body fat. its important to get conditioned first before steroids

 

[iron tarek]

I’d recommend rethinking the cycle duration, considering TRT instead of cycling, re-evaluating PCT, tweaking your training volume, and focusing on consistency rather than aggressive changes.

 

[LevButlerov]

Good day all,

New member of this forum here and I want some suggestions and reviews on a micro dosing cycle I am planning to get on. I am writing some background on me and will try to be as detailed as possible.

I am a 32 year old male 5'6 inch at 106kgs (233lbs) - back in my 20s, I was competing in small gym level bodybuilding but more so in Kickboxing, jujitsu and MMA. My weight was around 75-82kg range and I was pretty good body and strength wise. My test levels at that time were around 600ng/dl natural and later I went on sustanon only cycles (250mg/ml) twice for 2 months each where my cycle was 500mg per week which was 2 injections of 1ml every 3rd day. My test levels shot up to 2000 and 1800 respectively and these cycles were 8 months apart, my PCT was Clomid 10mg for 3 weeks. I did see some good results, better performance in the gym, better gains, better strength, super good recovery from injuries, and more importantly better mentally (cool, calm, confident and calculated, rarely had any "roid rage").

I had some personal stuff happen to me back in mid and late 2010s and I hadn't been at a very good place mentally, had to walk away from almost everything but I got back to it in 2019 and I was feeling good about it, competing in jujitsu and lifting a good amount of weight, managing my demons - stuff was getting better. but then in 2020 when lockdowns hit, we were sadly closed for a long time and I took up bicycling and bodyweight exercises but all that cardio still wasn't enough for someone who was spending about 4 hours in the gym a day (between MMA and lifting), 5 days a week; when winters came (I live in Canada) it was hard for me to go out and workout and staying in for that long, I was already not in a good place mentally, lost my physique and strength, became a blob.

I did however get back to it in December of 2021 for about a month but then we went into a lockdown jail again till Feb of 2022 and then I started to get back to it again, I was already at 112kgs (247lbs) - I have been trying to get down and be better since and when I felt like I was gaining momentum, I got injured twice in 2023, knee the 1st time, still tried to keep it up and then I injured I back. Had to talk over 8 months off MMA and 5 months off lifting but I did what I could. Fast forward to today, I am weighing in at 106kgs and my blood work came back, all is normal but my test is 377ng/dl which I think is on the lower side and maybe the cause of me feeling lazy, brain fog and my strength is low and I am having a hard time losing fat.

With the help from this forum I was able to find that SYN pharma test is recommended as they have a reputation of selling good quality product - I ended up order 20ml from them and will be getting it soon (hopefully).

I am hoping to cut my fat down while improving my recovery and gaining strength and I want to be on a micro dosing cycle to kindda aid myself in it - I am thinking of injecting 0.5ml of cypionate (250mg/ml) every 4th day subcutaneously for a total of 16 weeks, which would be around 16ml of test overtime while taking animal cuts with it from the 2nd week (animal cuts cause that one product helped me lose fat a long time ago when I was 18-20 years old). Planning to do a PCT of Clomid or Nolvadex 10ml every 2nd day for 2 weeks. I am planning to take 2 packs of Animal cuts a day 1st would be 1 hour before kickboxing/jujitsu and 2nd will be 1 hour before lifting.
I want to know what your thoughts are on this, Is this something you think would be beneficial and what do you think I can achieve with it. Below is what my workout schedule roughly looks like.


At noon (during my lunch break):
Monday: kickboxing practice (sparring or drills)
Tuesday: Jujitsu practice (nothing intense)
Wednesday: kickboxing
Thursday: jujitsu practice
After work, around 5:15pm I get to the gym to lift, my current workout is below:

Monday, Arms:
Hammer curls (3x10-12)
EZ bar preacher curls (3x8-12)
EZ bar curls or dumbbell alt curls (3x10)
One arm cable curls (3x10-12)

Tricep Pushdowns (3x10-12)
Overhead cable tricep extensions (3x10-12)
One arm tricep cable pushdowns (3x8-10)
Overhead dumbbell one arm extensions or close grip bench (3x10)

Tuesday, Shoulders:
Dumbbell seated press (3x8-10)
Side lateral raises (3x10-12)
One arm side lateral cable raise (3x10)
Dual pully rear delt fly (3x12-15)
Machine rear delt fly (3x10-12)

Wednesday, Back:
Barbell bent over rows or Landmine rows (3x8-12)
Dumbbell rows or Meadow rows (3x8-10)
Seated cable rows (3x10)
Cable pulldowns (3x10)
One arm kneeling cable pulls (3x12)

Thursday, Off.

Friday, Legs:
Leg extensions (5x10-12)
Hack squats (3x8-10) I don't do regular squats cause of my knee and back injuries
Leg press (3x8-10)
Leg press calves raises (3x21)
Seated calves raises (3x21)
Lying leg curls (3x8-12)
Seated leg curls (3x10)

Saturday, Chest:
Flat Barbell press (3x8-12)
Incline Barbell press (3x10)
Decline barbell press (3x10) or slight incline dumbbell press (3x8-10)
Cable Fly (3x10-12)
Pec Dec Fly (3x10)

Sunday, Off.

@zucchini welcome to the EVO family. I think your post is a real log if you ask me.

I just put in a request to upgrade you to a log.

To really help you, we need to make this a Cycle Planning Log.

Can you wait to start the cycle so we can plan more?

Meanwhile

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
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

 

[zucchini]

i would get a log going. put up a picture so we can estimate your body fat. its important to get conditioned first before steroids

Hello,

Oh I am gonna be a fatty in my current pictures haha. But let me take a few tonight and I will post them up.

I’d recommend rethinking the cycle duration, considering TRT instead of cycling, re-evaluating PCT, tweaking your training volume, and focusing on consistency rather than aggressive changes.

Hello,

I am not looking for aggressive changes, I have done it before in the past all natural and have been on light gear as mentioned in my first, I just want to get on a cycle to kickstart or to give me a boost!
I am super consistent with my workouts and try to be with my diet as well.
My Macro goals for the past few months have been 175g carbs 175g protein and 60g fat - Now I will confess that I an not always able to meet my protein goals and have cheated a bunch of times but about 60% of the time I am able to maximize my proteins and go maybe 140grams of carbs. I have already lost a bit more than 7kgs while gaining strength and healing my injuries to a certain point.

 

[LevButlerov]

Oh I am gonna be a fatty in my current pictures haha. But let me take a few tonight and I will post them up.

EVo family is a no judgement zone, no matter how you look we support you.

I am not looking for aggressive changes, I have done it before in the past all natural and have been on light gear as mentioned in my first, I just want to get on a cycle to kickstart or to give me a boost!
I am super consistent with my workouts and try to be with my diet as well.
My Macro goals for the past few months have been 175g carbs 175g protein and 60g fat - Now I will confess that I an not always able to meet my protein goals and have cheated a bunch of times but about 60% of the time I am able to maximize my proteins and go maybe 140grams of carbs. I have already lost a bit more than 7kgs while gaining strength and healing my injuries to a certain point.

We should go slow but we need to dial in the diet training first before you pin self TRT imo
would be great to get full meals and foods please. @zucchini

 

[zucchini]

@zucchini welcome to the EVO family. I think your post is a real log if you ask me.

I just put in a request to upgrade you to a log.

To really help you, we need to make this a Cycle Planning Log.

Can you wait to start the cycle so we can plan more?

Meanwhile

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
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

Hi Lev, i am grateful to be here!
I do not mind it being a log as i am looking to get all the knowledge, suggestions and help i can get.

I just finished my shoulder workout today and idd it exactly as planned.

I didn't understand if you were asking for pictures of my weight that i lift or pictures of me while lifting? If you can clarify that i can start taking them from tomorrow, gotta say i dont have a tripod or anything thou so they might be wonky if they are of myself.
I can also just keep on logging my daily workout here (weights and mma) if thats something you prefer.

My diet is nothing fixed but i try keep it clean as much as i can, i am attaching pictures of how my diet is today so far and i have to say its definitely on the cleaner of days so far. Once home, i will consume about 300-500 grams of cottage cheese and maybe some baked potatoes... MAYBE.
I will take pictures of my food as well if you prefer them.

I dont have progress pictures of myself but did take a few back pictures (side) today and i am attaching them.
I will take more n post em here as soon as possible.

The only supplement i have been on is protein, was on hydrolyzed protein before and just got a bag of iso.
I would like to be on a few cheap digestive supps as i do feel bloated and heavy sometimes when waking up in the morning and it takes a few hours before i can go to the bathroom and actually feel not bloated. Would also like to be on some multi vits. (Any recommendations of the supps?)

Other than my MMA stuff there's really no more cardio in my routine.

My usual week day goes like this:

7:00am wake up
7:30am get ready for work
8:15am at work
9:00am - 11:15am finish my protein shake
12:00 pm jujitsu/kickboxing
1:00pm back to work
2:00pm to 2:30pm ish Finish my lunch if i brought any (like i did today)
5:00pm get off work head to gym
6:30 pm at home and relax and wind down till 8:00 pm ish.

8:30 cook and eat and pack for the next day.

10:30pm get ready for bed and try n sleep till 11:00. Which only happens if i am lucky or i jist stay in bed n cant sleep.

 

[zucchini]

Since this is now a log, I thought i should put this in.

Today's workout was fun, felt strong and was able to push constant weight:
*Warmup*
Dumbbell seated press (3x10 55lb dumbbells)
Side dumbbell lateral raises (2x12 1x10 25lb dumbbells)
One arm side lateral cable raise (1x8 25lbs 2x12 15lbs)
Dual pully rear delt fly (1x16 25lbs each side 2x12 30lbs each side)
Machine rear delt fly (3x10 140lbs)

Just had 400 grams of cottage cheese while i cooked.

Meal prep for tomorrow done, this is 2 scoops of protein powder in 500ml of that protein milk. That would be my sipping breakfast from 9am ish till 11am. This is before kickboxing.

After i get back i will chow up on that 250 grams boneless skinless chicken i pan fried in 2 tb extra virgin olive oil with half cup of those veggies.

Tomorrow is a back day and i will post my exact workout here tomorrow as well.

Once i am home, i will pound of 300 grams of cottage cheese and maybe 100gm of air fried potatoes.

 

[Quadsweep]

, that's okay. That you don't have the physique you want.
That's the whole point of starting this log, right?

 

[BodyMonster34]

Bro, I think you look good.

I like my men with some meat more to grab onto.

 

[JasonPriest]

Check out the other logs and see what guys are doing.
That will help you structure your log as well.

 

[Wootoom]

It will be crucial to food prep.

This way, you can avoid the junky foods and eat healthier.

 

[Vadim Fedorov]

Definitely lay out your diet. We want to see it.
Diet is extremely crucial.

 

[2Thick]

A post up some pictures, man. The more you post the better.

It helps us get to know you more.

 

[e2]

I mean, if you can post pictures of you training, that's very good. We'll be able to see if you're making any correctable mistakes.

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

I think this was a great idea to convert your post into a log.
As others have said, check out the other logs on here and try to emulate what other people are doing.

 

[chesty]

That's good that you're doing kickboxing and getting in your cardio.

It's a fun way to do it, for sure.

 

[ROIDDERS]

What specific foods are you eating? I would definitely put up pictures of the food. That is a big help.

 

[Mobster]

So I didn't read all that. I did look to see if I could see any thought process behind micro-dosing. I've seen it here as a concept before.

But there is no point to it at all. None. I mean heck your MD'ing a long acting ester. One that's in your system 19+ days just on the half life. Literally designed to be pinned infrequently

 

[ceo]

Bros. It's no problem that you are overweight.

We're going to help you lose the weight.

 

[zucchini]

, that's okay. That you don't have the physique you want.
That's the whole point of starting this log, right?

you are correct. I got a few pictures when I woke up this morning. Attaching them with this post.

Bro, I think you look good.

I like my men with some meat more to grab onto.

Check out the other logs and see what guys are doing.
That will help you structure your log as well.

That's a food Idea, I will see what and how other's are posting and try to post accordingly.

It will be crucial to food prep.

This way, you can avoid the junky foods and eat healthier.

You are correct, I am just not used to it tbh. in the past, I have always had food ready for me to eat and even food from outside was always full of nutrition. On top of all that, when I was in good shape I was lifting an hour in the gym and then MMA (my own training + teaching classes) over 3 hours a day so I could literally eat whatever.

Definitely lay out your diet. We want to see it.
Diet is extremely crucial.

I will keep on posting pictures of my food as I prepare and eat.

A post up some pictures, man. The more you post the better.

It helps us get to know you more.

Posting them right now.

I mean, if you can post pictures of you training, that's very good. We'll be able to see if you're making any correctable mistakes.

I will do that too. Got a back workout today so I will take a few. maybe make some Gifs... we will see.

APPROVED LOG

YES SIR!!

I think this was a great idea to convert your post into a log.
As others have said, check out the other logs on here and try to emulate what other people are doing.

You are correct, I think the more knowledge and tips and encouragement I can get the better.

That's good that you're doing kickboxing and getting in your cardio.

It's a fun way to do it, for sure.

Yeah I have always enjoyed MMA over running and cycling.

What specific foods are you eating? I would definitely put up pictures of the food. That is a big help.

I am mostly eating chicken, eggs, some beef (I don't buy beef a lot of days) I always season my food as I do not like to eat bland or salt and pepper only food, Cottage cheese, bread (white bread and burger buns if I am making a burger), veggie blend to go with the protein or rice (I mostly always get basmati rice) if I boil them, air fried potatoes - When I am lazy and haven't cooked, I try to grab something as clean as I can, for example a subway or a sub sandwich, rice bowl from a local shop, or a tortilla shawarma wrap. On Saturday or Sunday, I tend to grab an ice cream along with a cheese burger or some fried chicken (although I am moving away from fried chicken as I don't feel good after eating it if it's not fresh).
I know it's not the best but this is what I am doing right now and I am trying to keep it as clean as possible.

So I didn't read all that. I did look to see if I could see any thought process behind micro-dosing. I've seen it here as a concept before.

But there is no point to it at all. None. I mean heck your MD'ing a long acting ester. One that's in your system 19+ days just on the half life. Literally designed to be pinned infrequently

In the past, when I was in super good fight ready shape - I noticed that when I would inject deep in the muscle twice a week, my levels would fluctuate and the soreness on the injection site was just nasty at times. From what I have read and seen online, people who have been micro dosing are keeping their levels on a smooth trajectory and the frequency of injection doesn't bother them as they aren't harpooning themselves every few days - Since I am also not looking to get on a full on cycle and just want to get my test level to a good healthy place (my recent test came back with 377 ng/dl, which I think is low) I think micro dosing would be the way to go.

Bros. It's no problem that you are overweight.

We're going to help you lose the weight.

Thanks man!

P.S. I am also attaching a few of my older pictures (from years ago) so I don't feel too bad about myself.

 

[zucchini]

40 mins of kickboxing done. Pad work + counter striking. Not as intense but a good session - need to take it slow and steady after 3 weeks of being a couch potato during holidays.

Lunch time now:
250 grams of chicken pan fried in 2tb spoon extra virgin olive oil and half a cup of veggies.

 

[LevButlerov]

you are correct. I got a few pictures when I woke up this morning. Attaching them with this post.




That's a food Idea, I will see what and how other's are posting and try to post accordingly.

You are correct, I am just not used to it tbh. in the past, I have always had food ready for me to eat and even food from outside was always full of nutrition. On top of all that, when I was in good shape I was lifting an hour in the gym and then MMA (my own training + teaching classes) over 3 hours a day so I could literally eat whatever.

I will keep on posting pictures of my food as I prepare and eat.

Posting them right now.

I will do that too. Got a back workout today so I will take a few. maybe make some Gifs... we will see.

YES SIR!!

You are correct, I think the more knowledge and tips and encouragement I can get the better.

Yeah I have always enjoyed MMA over running and cycling.

I am mostly eating chicken, eggs, some beef (I don't buy beef a lot of days) I always season my food as I do not like to eat bland or salt and pepper only food, Cottage cheese, bread (white bread and burger buns if I am making a burger), veggie blend to go with the protein or rice (I mostly always get basmati rice) if I boil them, air fried potatoes - When I am lazy and haven't cooked, I try to grab something as clean as I can, for example a subway or a sub sandwich, rice bowl from a local shop, or a tortilla shawarma wrap. On Saturday or Sunday, I tend to grab an ice cream along with a cheese burger or some fried chicken (although I am moving away from fried chicken as I don't feel good after eating it if it's not fresh).
I know it's not the best but this is what I am doing right now and I am trying to keep it as clean as possible.


In the past, when I was in super good fight ready shape - I noticed that when I would inject deep in the muscle twice a week, my levels would fluctuate and the soreness on the injection site was just nasty at times. From what I have read and seen online, people who have been micro dosing are keeping their levels on a smooth trajectory and the frequency of injection doesn't bother them as they aren't harpooning themselves every few days - Since I am also not looking to get on a full on cycle and just want to get my test level to a good healthy place (my recent test came back with 377 ng/dl, which I think is low) I think micro dosing would be the way to go.

Thanks man!

P.S. I am also attaching a few of my older pictures (from years ago) so I don't feel too bad about myself.

@zucchini yes you have a strong path ahead and you dont need to feel bad, it takes time to build back up after a serious low time.
EVO family supports you and you have our love, lets do this.

Please post your blood tests to start for us and blur personal info.

 

[LevButlerov]

40 mins of kickboxing done. Pad work + counter striking. Not as intense but a good session - need to take it slow and steady after 3 weeks of being a couch potato during holidays.

Lunch time now:
250 grams of chicken pan fried in 2tb spoon extra virgin olive oil and half a cup of veggies.
View attachment 68820

I would stop drinking diet soda and switch to tea/water to start.
Also can you start tracking macros via app? thanks

 

[Masonic Bodybuilder]

Glad you decided to log this man. Focusing on diet is going to make the biggest difference with your results.

 

[zucchini]

@zucchini yes you have a strong path ahead and you dont need to feel bad, it takes time to build back up after a serious low time.
EVO family supports you and you have our love, lets do this.

Please post your blood tests to start for us and blur personal info.

Thanks man... Yeah those fit pictures of me are when I was weighing from 72-80kg range. Attached is the blood work.

I would stop drinking diet soda and switch to tea/water to start.
Also can you start tracking macros via app? thanks

I am already tracking my macros.

On the topic of diet soda. Other than Aspartame being bad, is there anything else in there that might hinder fat loss or have an adverse effect?

Glad you decided to log this man. Focusing on diet is going to make the biggest difference with your results.

Thanks man. I am doing my best - shit happened and I let myself fall way too low.

 

[LevButlerov]

I am already tracking my macros.

Please start posting, daily foods and macros from the app thanks

 

[LevButlerov]

On the topic of diet soda. Other than Aspartame being bad, is there anything else in there that might hinder fat loss or have an adverse effect?

Destroys gut bacteria, causes imbalances and problems with digestion. @zucchini

 

[zucchini]

Day's done...

Had a great Back workout today, couldn't get any pictures, everyone has january gym syndrome and barely able to find a bench or a machine to work on.
*warmup*
Barbell bent over rows: Strict form 3x10 1x8 for 155lbs
Dumbbell one arm rows: 2x10 1x8 75lbs dumbbell
Cable pulldowns: 2x10 187lbs full ROM 1x8 where last two reps were partials
Seated Cable Rows: 2x10 187lbs strict form + 1x8 reps 187lbs strict form.
One arm kneeling cable pulls: Warm down set - 2x12 for 25 reps 1x12 for 35 reps (each side)

Last meal of the day was 350 grams of cottage cheese again... might do eggs tomorrow but we will see.

Hit the protein goal again today - Might not be able to sustain low carbs much longer but luckily tomorrow is a jujitsu day and an off day from the weights - Friday will be legs, and off from MMA so I will load up on Carbs.

Today's macros and last meal attached:

 

[zucchini]

Please start posting, daily foods and macros from the app thanks

Posted again today, posted the yesterday ones as well.

Destroys gut bacteria, causes imbalances and problems with digestion. @zucchini

Damn, so maybe that's why I am feeling bloated in the morning and sometimes thru the day? I will cut down on it and eventually eradicate it.

Btw, what do you do on your cheat days/meals? I have powered thru a few of them but then sometimes the motivation just falls, do you have a rule for them and do you have a cheat day once a week?

 

[LevButlerov]

Posted again today, posted the yesterday ones as well.

They are daily and ongoing in general, as foods should adjust. Keep updating please.

 

[zucchini]

@zucchini yes you have a strong path ahead and you dont need to feel bad, it takes time to build back up after a serious low time.
EVO family supports you and you have our love, lets do this.

Please post your blood tests to start for us and blur personal info.

Any comments on the blood work and the macros for today?

 

[LevButlerov]

Day's done...

Had a great Back workout today, couldn't get any pictures, everyone has january gym syndrome and barely able to find a bench or a machine to work on.
*warmup*
Barbell bent over rows: Strict form 3x10 1x8 for 155lbs
Dumbbell one arm rows: 2x10 1x8 75lbs dumbbell
Cable pulldowns: 2x10 187lbs full ROM 1x8 where last two reps were partials
Seated Cable Rows: 2x10 187lbs strict form + 1x8 reps 187lbs strict form.
One arm kneeling cable pulls: Warm down set - 2x12 for 25 reps 1x12 for 35 reps (each side)

Last meal of the day was 350 grams of cottage cheese again... might do eggs tomorrow but we will see.

Hit the protein goal again today - Might not be able to sustain low carbs much longer but luckily tomorrow is a jujitsu day and an off day from the weights - Friday will be legs, and off from MMA so I will load up on Carbs.

Today's macros and last meal attached:
View attachment 69052View attachment 69053


View attachment 69056

@zucchini protein is good, you hit the goal but the diet is very low in fat and fiber.
You need to add omega 3 fats and healthy fats, add walnuts, fish oil and avocado, get fats up, and add daily probiotics and psyllium husk fiber so your fiber is over 30 grams.

 

[LevButlerov]

Thanks man... Yeah those fit pictures of me are when I was weighing from 72-80kg range. Attached is the blood work.

I am already tracking my macros.

On the topic of diet soda. Other than Aspartame being bad, is there anything else in there that might hinder fat loss or have an adverse effect?


Thanks man. I am doing my best - shit happened and I let myself fall way too low.

Any comments on the blood work

the bloods are not clear, the paper is hard to read if you can repost the full pic dont resize with info blurred thanks

 

[LevButlerov]

macros for today?

https://www.evolutionary.org/forums...lanned-micro-dosing-cycle.102688/post-1672159

 

[zucchini]

@zucchini protein is good, you hit the goal but the diet is very low in fat and fiber.
You need to add omega 3 fats and healthy fats, add walnuts, fish oil and avocado, get fats up, and add daily probiotics and psyllium husk fiber so your fiber is over 30 grams.

Got it. I guess fat from Almonds and Pistachio would be fine too and fat in ground beef would be good as well. I will get to it!
I will also grab a probiotic and psyllium husk supplements on my way back from work tomorrow.

the bloods are not clear, the paper is hard to read if you can repost the full pic dont resize with info blurred thanks

Hopefully you can see this, not resizing at all just taking a snip this time:

 

[LevButlerov]

Got it. I guess fat from Almonds and Pistachio would be fine too and fat in ground beef would be good as well. I will get to it!
I will also grab a probiotic and psyllium husk supplements on my way back from work tomorrow.

Almonds pistachio are not the bad, best use omega 3 rich nuts like walnuts.
@zucchini

 

[LevButlerov]

Hopefully you can see this, not resizing at all just taking a snip this time:

Yes saw this, i thought testosterone wasn't show and its not, do you have a T level test?

 

[zucchini]

Almonds pistachio are not the bad, best use omega 3 rich nuts like walnuts.
@zucchini

Cool!

Yes saw this, i thought testosterone wasn't show and its not, do you have a T level test?

Test levels are there, under hours fasting and above ths,
It says Testosterone, total - 13.1nmol/L

 

[zucchini]

Woke up a bit sore in the back today (the good workout sore and I like it) - still felt bloated but weight was further down from yesterday at 104.1kg:

Sipping breakfast was my usual protein shake, 2 scoop of Bio X isolate with 500ml of protein milk. This was 660 calories from 23 gram of Carbs, 19 grams of Fat and 98 grams of protein.

Light jujitsu drills and escapes today, nothing crazy and then my lunch for the day is:

1 tortilla packed with 300grams of boneless chicken breast that was pan fried in 2tb spoon of extra virgin olive oil with half a cup of veggies. I added some nandos hot sauce, a table spoon of perrinase, a tablespoon of baja sauce and a tb spoon of garlic sauce. The wrap was way too big so grilled a bit on the stove.

Total of 816 calories from 46 gram carbs, 45 grams fat and 77 grams of protein.


Today is an off day from the weights, so no lifting, but I do have another sports event to go to. will post my final calorie screenshot day end before sleep.

 

[ballin2504]

Bro, I think you look good.

I like my men with some meat more to grab onto.

This guy lol

 

[LevButlerov]

Cool!

Test levels are there, under hours fasting and above ths,
It says Testosterone, total - 13.1nmol/L

Found it Testosterone, fairly low.

 

[LevButlerov]

Woke up a bit sore in the back today (the good workout sore and I like it) - still felt bloated but weight was further down from yesterday at 104.1kg:
View attachment 69135

Sipping breakfast was my usual protein shake, 2 scoop of Bio X isolate with 500ml of protein milk. This was 660 calories from 23 gram of Carbs, 19 grams of Fat and 98 grams of protein.

Light jujitsu drills and escapes today, nothing crazy and then my lunch for the day is:

1 tortilla packed with 300grams of boneless chicken breast that was pan fried in 2tb spoon of extra virgin olive oil with half a cup of veggies. I added some nandos hot sauce, a table spoon of perrinase, a tablespoon of baja sauce and a tb spoon of garlic sauce. The wrap was way too big so grilled a bit on the stove.

View attachment 69136

Total of 816 calories from 46 gram carbs, 45 grams fat and 77 grams of protein.


Today is an off day from the weights, so no lifting, but I do have another sports event to go to. will post my final calorie screenshot day end before sleep.

this is interesting, please update full foods for today thanks

 

[zucchini]

Found it Testosterone, fairly low.

yeah, and I am not used to this, last time I got em checked was in the start of 2020, naturally I was at 524 ng/dl. preparing for a tournament.
Looking at what I have them at now, is what gave me the urge to go on micro dose now.

this is interesting, please update full foods for today thanks

Interesting in a good way I hope.

Super long day today, calorie and food diary below:

all the stores were closed, couldn't get the supplements on my way home. will get em over the weekend.

Tomorrow is a leg day so I will try n get some more carbs in tomorrow.

 

[LevButlerov]

yeah, and I am not used to this, last time I got em checked was in the start of 2020, naturally I was at 524 ng/dl. preparing for a tournament.
Looking at what I have them at now, is what gave me the urge to go on micro dose now.

With your low testosterone minimum you need to get back to normal. so 100-150mgs/week is max dose prefer to see you on. @zucchini

 

[LevButlerov]

Interesting in a good way I hope.

Super long day today, calorie and food diary below:

View attachment 69268
View attachment 69269
all the stores were closed, couldn't get the supplements on my way home. will get em over the weekend.

Tomorrow is a leg day so I will try n get some more carbs in tomorrow.

With your situation, I would suggest you modify the meals a lot.
Breakfast, add eggs, real food and cottage cheese in AM not pm.

Lunch chicken breast is fine, but the olive oil you drink it or just gook with it?

Dinner, you need to eat a fatty steak, we need your fats and protein up.

Fiber will be crucial here as well. @zucchini

 

[zucchini]

With your low testosterone minimum you need to get back to normal. so 100-150mgs/week is max dose prefer to see you on. @zucchini

How about 0.5ml of Cypionate (250mg/ml) every 4th day?

With your situation, I would suggest you modify the meals a lot.
Breakfast, add eggs, real food and cottage cheese in AM not pm.

Lunch chicken breast is fine, but the olive oil you drink it or just gook with it?

Dinner, you need to eat a fatty steak, we need your fats and protein up.

Fiber will be crucial here as well. @zucchini

Okay I will modify my meals as you suggested. I would need to wake up before 6am to do all this but I will do my best and try to get in the habbit.

I eat cottage cheese in the PM just because it's easy, and doesn't involve me making food when I am tired and i guess it is a better choice then getting some junk take out.

How many grams of protein a day and how many of fat would you suggest a day?

 

[zucchini]

With your situation, I would suggest you modify the meals a lot.
Breakfast, add eggs, real food and cottage cheese in AM not pm.

Lunch chicken breast is fine, but the olive oil you drink it or just gook with it?

Dinner, you need to eat a fatty steak, we need your fats and protein up.

Fiber will be crucial here as well. @zucchini

Forgot to mention, I cook in olive oil. I like to log stuff individually because if I log it as a premade thing in myfitnesspal it doesn't get the macros right

 

[LevButlerov]

Forgot to mention, I cook in olive oil. I like to log stuff individually because if I log it as a premade thing in myfitnesspal it doesn't get the macros right

@zucchini only a portion of that would count towards fat in this case.
You need to add walnuts, fish oil, avocados, healthy fats are a must.

 

[LevButlerov]

How about 0.5ml of Cypionate (250mg/ml) every 4th day?

Start with 100mgs of testosterone/week split dose 2 pins mon/thur, before you go too high. testosterone TRT in general is nothing to play with, its something we need to come to slowly. @zucchini

 

[LevButlerov]

Okay I will modify my meals as you suggested. I would need to wake up before 6am to do all this but I will do my best and try to get in the habbit.

I eat cottage cheese in the PM just because it's easy, and doesn't involve me making food when I am tired and i guess it is a better choice then getting some junk take out.

How many grams of protein a day and how many of fat would you suggest a day?

Closer to 200+ grams of protein but we can mod that up down 20-30 grams.

 

[zucchini]

Start with 100mgs of testosterone/week split dose 2 pins mon/thur, before you go too high. testosterone TRT in general is nothing to play with, its something we need to come to slowly. @zucchini

Closer to 200+ grams of protein but we can mod that up down 20-30 grams.

I will start with the pin and post it up here - how long after the 1st pin do you think I should get another blood test?

I will modify the meals and push proteins and fat in take up (fat from meat, walnuts, fish oils and avocados) - BTW, What about Carbs? are carbs okay anywhere between 125-175 grams?

Thanks man!

 

[LevButlerov]

I will start with the pin and post it up here - how long after the 1st pin do you think I should get another blood test?

I will modify the meals and push proteins and fat in take up (fat from meat, walnuts, fish oils and avocados) - BTW, What about Carbs? are carbs okay anywhere between 125-175 grams?

Thanks man!

I wouldn't start the pins right now like this moment, I think you need a bit more time to dial in your diet first. I mean your path to TRT is clear with your current test levels.

I think you need more fasting and more fats and less carbs in diet, and #1 is tracking diet that you eating and posting here with training please. @zucchini

 

[zucchini]

I wouldn't start the pins right now like this moment, I think you need a bit more time to dial in your diet first. I mean your path to TRT is clear with your current test levels.

I think you need more fasting and more fats and less carbs in diet, and #1 is tracking diet that you eating and posting here with training please. @zucchini

Yeah, not starting right now.

Hell of a day at work today, busy and tiring. Didn't have enough time to take alot of break and pictures.
Had my protein shake in the morning, followed by a grilled chicken sandwich and then after work I went to the gym to a leg workout in:

*warmup*
Leg extensions (1x12 140lbs 2x10 150lbs )
Hack squats (3x8 180lbs on the machine)
Leg press (3x8 450lbs on the machine)
Leg press calves raises (3x21 - 7 bottom ROM, 7 top ROM, 7 Full ROM)
Seated calves raises (3x21 - 7 bottom ROM, 7 top ROM, 7 Full ROM)
Seated leg curls (3x10 135lbs)
Seated leg curls (1x10 185lbs 1x9 185lbs 1x8 185lbs)

Empty tank after the workout. Came home and cooked 500 grams of boneless chicken and just finished.

Nutrition attached:

 

[zucchini]

 

[Npcclassicphysique champ]

Yeah, not starting right now.

Hell of a day at work today, busy and tiring. Didn't have enough time to take alot of break and pictures.
Had my protein shake in the morning, followed by a grilled chicken sandwich and then after work I went to the gym to a leg workout in:

*warmup*
Leg extensions (1x12 140lbs 2x10 150lbs )
Hack squats (3x8 180lbs on the machine)
Leg press (3x8 450lbs on the machine)
Leg press calves raises (3x21 - 7 bottom ROM, 7 top ROM, 7 Full ROM)
Seated calves raises (3x21 - 7 bottom ROM, 7 top ROM, 7 Full ROM)
Seated leg curls (3x10 135lbs)
Seated leg curls (1x10 185lbs 1x9 185lbs 1x8 185lbs)

Empty tank after the workout. Came home and cooked 500 grams of boneless chicken and just finished.

Nutrition attached:how much cardio you

how much cardio you pull in with this bro?

 

[Npcclassicphysique champ]

View attachment 69389View attachment 69390

getting better for sure bro but you need more fiber 100% get psyllium husk

 

[stevesmi]

good job keeping your sugar low

 

[Noah Wixx]

Micro dosing i dont like, just do a normal dosing protocol, i think people get caught up in thinking it will balance out hormones better and keep peak concentration in the body, it just isnt needed.

 

[Mobster]

Micro dosing i dont like, just do a normal dosing protocol, i think people get caught up in thinking it will balance out hormones better and keep peak concentration in the body, it just isnt needed.

100%. We've seen it said and then they disappear. No feedback etc

 

[Noah Wixx]

100%. We've seen it said and then they disappear. No feedback etc

Its a shame people do that because sticking around they could learn so much, id say over the last 5 years micro dosing has become a hot topic, for some reason people try to reinvent the wheel when the wheel works perfectly fine as is.

 

[stevesmi]

Thanks man... Yeah those fit pictures of me are when I was weighing from 72-80kg range. Attached is the blood work.

I am already tracking my macros.

On the topic of diet soda. Other than Aspartame being bad, is there anything else in there that might hinder fat loss or have an adverse effect?


Thanks man. I am doing my best - shit happened and I let myself fall way too low.

i've talked about diet soda many times.

artificial sweeteners do 2 things.

1. they fuck with your brain
2. they fuck with your gut

stick to water and if you want something different you can get RAW PURE coconut water. keep in mind most coconut water has crap added to it so make sure you check ingredients

 

[zucchini]

how much cardio you pull in with this bro?

Hey Man,

My cardio is just my kickboxing and jujitsu, 2 days each, at noon from Monday to Wednesday. Kickboxing is more cardio work as compared to jujitsu and it depends on how intense the day is, if we will spar or if we will do pad work... Jujitsu is mostly escapes, entries, reversals and submissions. But if we don't roll, it's not too cardio intense.

getting better for sure bro but you need more fiber 100% get psyllium husk

Just woke up and have to go get grocries and supplements.

good job keeping your sugar low

Thanks man! I can keep the sugar low the whole week, the only thing I crave is Icecream! but I haven't had that in 2 weeks either...

Micro dosing i dont like, just do a normal dosing protocol, i think people get caught up in thinking it will balance out hormones better and keep peak concentration in the body, it just isnt needed.

100%. We've seen it said and then they disappear. No feedback etc

Its a shame people do that because sticking around they could learn so much, id say over the last 5 years micro dosing has become a hot topic, for some reason people try to reinvent the wheel when the wheel works perfectly fine as is.

@Noah Wixx [/USER] @Mobster This is also what I was thinking, that microdosing will keep my levels at a steady pace, but I am here to learn and not planning on just pinning myself like a retard.
Are they any scientific studies comparing micro-dosing to regular cycles (with the same amount of dose)?

i've talked about diet soda many times.

artificial sweeteners do 2 things.

1. they fuck with your brain
2. they fuck with your gut

stick to water and if you want something different you can get RAW PURE coconut water. keep in mind most coconut water has crap added to it so make sure you check ingredients

I have been mostly on water for about 2 days now, cutting down on those diet sodas.

 

[zucchini]

I couldn't post up here yesterday as I was extremely tired and slept most of the time, didn't have alot of food but did get my workout in and then later helped a friend with something that was needed.

Weight yesterday was 105.2kgs.

Breakfast was 5 eggs and 4 slices of bread:

Slept again, and then went to the gym around 3pm ish:

Flat Barbell press (1x12 155lbs 1x10 175lbs 1x8 195 lbs 1x10 165lbs )
Incline Barbell press (1x12 155lbs 1x10 175lbs 1x7 185lbs)
Flat dumbbell press (3x8 75lb dumbbells)
Cable Fly (1x12 40 lbs each side 2x10 40 lbs each side.)
Pec Dec Fly (3x10 160 lbs)

I hit a mental block on presses cause of being lazy yesterday

Came back home had 150 grams of chicken. relaxed and went go help a friend in need.

Final Calorie and nutrition for yesterday:

 

[zucchini]

It's a Sunday today, I just woke up and thought I would catch up here before anything:

Weighed in at 104.7kgs.

Gonna head out to get chicken, walnuts and supplements (probiotics and psyllium husk) will post here tonight again for an update.

 

[zedhed]

Once you get used to food prepping, you won't want to do in any other way. You know, what's going into your body That's huge.

 

[caligirl85]

Food prep, twice a week.

Invest in things like air fryers, and even a rice cooker and that sort of thing, those appliances will help you.

 

[Shrine]

A Crockpot is very cheap and you can slow cook anything you want in it. Also, you can get a grill inside and outside grills are easy to cook with

 

[Zyglamail]

a microwave is nice because you reheat your food.

And make sure you get containers to store them, and if you use plastic, make sure it's BPA free.

 

[Arabian]

I use cardboard boxes to store my food. That works out. Perfect for me.

 

[BookerTNY]

Nice pictures of the gear and your physique.

You are getting better step by step.

 

[sambee38]

This is the definitely a lifestyle change that you have to make.

I would also recommend you dump the diet soda. There's no benefits to it.

 

[Austin316]

If you want to drink something sweet, have some fresh fruit juice.

That's much better than any sort of soda.

 

[Npcclassicphysique champ]

I couldn't post up here yesterday as I was extremely tired and slept most of the time, didn't have alot of food but did get my workout in and then later helped a friend with something that was needed.

Weight yesterday was 105.2kgs.

Breakfast was 5 eggs and 4 slices of bread:
View attachment 69634

Slept again, and then went to the gym around 3pm ish:

Flat Barbell press (1x12 155lbs 1x10 175lbs 1x8 195 lbs 1x10 165lbs )
Incline Barbell press (1x12 155lbs 1x10 175lbs 1x7 185lbs)
Flat dumbbell press (3x8 75lb dumbbells)
Cable Fly (1x12 40 lbs each side 2x10 40 lbs each side.)
Pec Dec Fly (3x10 160 lbs)

I hit a mental block on presses cause of being lazy yesterday

Came back home had 150 grams of chicken. relaxed and went go help a friend in need.

Final Calorie and nutrition for yesterday:
View attachment 69635
View attachment 69636

This is whole day of food? not sure here.

 

[Npcclassicphysique champ]

It's a Sunday today, I just woke up and thought I would catch up here before anything:

View attachment 69640

Weighed in at 104.7kgs.

Gonna head out to get chicken, walnuts and supplements (probiotics and psyllium husk) will post here tonight again for an update.

good weight update bro

 

[zucchini]

Once you get used to food prepping, you won't want to do in any other way. You know, what's going into your body That's huge.

Yeah, it's just a big change for me.
I wasn't used to food prep and I just cannot eat food older than a day even if it's sitting in the fridge but I am changing that.

Food prep, twice a week.

Invest in things like air fryers, and even a rice cooker and that sort of thing, those appliances will help you.

Yes, I believe this is something I should focus on since I cannot eat food if it's sitting in the fridge more than a day. If I can make a bunch of food on Sunday till Tuesday and then on Wednesday till Friday, it will work out perfectly.

I do have a rice cooker and an air fryer that I use.

A Crockpot is very cheap and you can slow cook anything you want in it. Also, you can get a grill inside and outside grills are easy to cook with

I have never used crock pot. I am used to traditional cooking methods, I will look into it if it can make my life easier.

a microwave is nice because you reheat your food.

And make sure you get containers to store them, and if you use plastic, make sure it's BPA free.

haha of course I have a microwave and I use glass ware. Used to use plastic long long time ago but always made sure it's BPA free.

I use cardboard boxes to store my food. That works out. Perfect for me.

They don't get soggy when you re heat the whole pack? I found glass wear to be the best for me.

Nice pictures of the gear and your physique.

You are getting better step by step.

Thanks man I am working on it!

This is the definitely a lifestyle change that you have to make.

I would also recommend you dump the diet soda. There's no benefits to it.

yeah going off of them!
And you are correct about the lifestyle change. long ago, when I have a good body, my lifestyle and habbits and food... it was very different from what it became in a new country during and after covid.

If you want to drink something sweet, have some fresh fruit juice.

That's much better than any sort of soda.

all the store juice has a fuck ton of sugar in it. I will see if I can find any fresh squeezed stuff, but it's very hard and expensive here.

This is whole day of food? not sure here.

Yes, that was all the food I have on Saturday. Slept most of the day and didn't eat much.

good weight update bro

Thanks man.





Thanks to all of your for the words of encouragement and all the tips you are providing here! I wholeheartedly appreciate them all!

 

[zucchini]

Sunday update:

Lazy snowy Sunday today - only time I went out was to get more chicken and the supplements that were recommended:

I got probiotics, psyllium husk and some Omega capsules as well in the place of fish oils. Psyllium is super expensive here, the country I am originally from, 150 gram of Psyllium is around $3. This small bottle here cost me $15 :/

Bought some walnuts as well:

 

[zucchini]

Food log:

Had some cottage cheese in the morning and after the small grocery trip I had to make some chicken curry, used 800 grams of boneless chicken, 150 grams of crushed tomatoes 4 tbspoon of oil to cook and then ate half of it with naan and flat bread :

Nutrition so far:

Also took 2 omega caps, 1 husk cap, 1 probiotic cap.

 

[zucchini]

Didn't eat anything else after. Prepared ground beef and rice to eat tomorrow.
Taking another Husk pills and dosing off.

 

[Npcclassicphysique champ]

Sunday update:

Lazy snowy Sunday today - only time I went out was to get more chicken and the supplements that were recommended:
View attachment 69652
I got probiotics, psyllium husk and some Omega capsules as well in the place of fish oils. Psyllium is super expensive here, the country I am originally from, 150 gram of Psyllium is around $3. This small bottle here cost me $15 :/

Bought some walnuts as well:

you can get psyllium husk in powder, its cheap, once you finish the bottle you should get normal psyllium powder bro
but omega 3 is good and probiotics on point

 

[Npcclassicphysique champ]

Food log:

Had some cottage cheese in the morning and after the small grocery trip I had to make some chicken curry, used 800 grams of boneless chicken, 150 grams of crushed tomatoes 4 tbspoon of oil to cook and then ate half of it with naan and flat bread :
View attachment 69656

Nutrition so far:
View attachment 69657
View attachment 69658

Also took 2 omega caps, 1 husk cap, 1 probiotic cap.

high protein today and fats going up, much better bro

but you need a LOT more than 1 husk cap
you need 15 grams psyllium husk per DAY thats like a full TBSP @zucchini

 

[zucchini]

high protein today and fats going up, much better bro

but you need a LOT more than 1 husk cap
you need 15 grams psyllium husk per DAY thats like a full TBSP @zucchini

yeah this pills doesn't do anything tbh. My dad used to put about 2-5 tb spoons in a cup of yogurt and eat as a snack.

anyways. I will start taking 10-15 of these pills a day and will grab a powdered back.


Btw, how much fat SHOULD i target? Lev already says 200 grams of proteins we can +- 30 of that a day no problem. but what about fats?

 

[ballin2504]

Its a shame people do that because sticking around they could learn so much, id say over the last 5 years micro dosing has become a hot topic, for some reason people try to reinvent the wheel when the wheel works perfectly fine as is.

I agree with you guys. I’ve never had an issue with the good ole fashioned way

 

[zucchini]

I agree with you guys. I’ve never had an issue with the good ole fashioned way

someone shared a video of micro dosing with me and i haven't finished it yet (hoping to soon) I found it interesting. I do have questions I plan to ask them.

 

[zucchini]

Woke up today at 104.8kgs. Couldn't get good and long enough sleep, even thou I was tired and didn't have my phone or any screens on.

Had my protein shake of 500ml protein milk with 2 scoops of biox.

Kickboxing was super good today. lots of pad work and active defense, full on high intensity cardio.

Came back and now got my food warmed up:
This is 400 grams of ground beef that I cooked with 0.5 cup of basmati rice and half a cup of vegies in there, it was cooked in 2 tb spoon of olive oil.
I don't think I will finish it right now but I will eat what I can and will post my complete nutrition at night.

 

[zucchini]

Woke up today at 104.8kgs. Couldn't get good and long enough sleep, even thou I was tired and didn't have my phone or any screens on.

View attachment 69785
Had my protein shake of 500ml protein milk with 2 scoops of biox.

Kickboxing was super good today. lots of pad work and active defense, full on high intensity cardio.

Came back and now got my food warmed up:
This is 400 grams of ground beef that I cooked with 0.5 cup of basmati rice and half a cup of vegies in there, it was cooked in 2 tb spoon of olive oil.
I don't think I will finish it right now but I will eat what I can and will post my complete nutrition at night.
View attachment 69786

I ate all the beef. left about half of the rice. will eat it tomorrow with more beef, or maybe with chicken.

Once I get home, after the gym, it will be a walnut snack and my supplements.

 

[Npcclassicphysique champ]

yeah this pills doesn't do anything tbh. My dad used to put about 2-5 tb spoons in a cup of yogurt and eat as a snack.

anyways. I will start taking 10-15 of these pills a day and will grab a powdered back.


Btw, how much fat SHOULD i target? Lev already says 200 grams of proteins we can +- 30 of that a day no problem. but what about fats?

fat you should be doing 200 grams of protein 100 grams of fat and VERY low carbs bro @zucchini try to get your body to use fat for energy

10-15 caps is a lot bro but you do what you gotta do, better get powder

 

[zucchini]

fat you should be doing 200 grams of protein 100 grams of fat and VERY low carbs bro @zucchini try to get your body to use fat for energy

10-15 caps is a lot bro but you do what you gotta do, better get powder

So how about 200 grams of proteins, 100 grams of fat and 100 grams of carbs? if I go lower, I will have to further clean my diet out and remove rice, bread and everything else... or are you suggesting Keto?


Yeah don't worry, i am not swallowing that many pills lol. I will open the pills and put the hunk in a glass of water.

 

[zucchini]

So how about 200 grams of proteins, 100 grams of fat and 100 grams of carbs? if I go lower, I will have to further clean my diet out and remove rice, bread and everything else... or are you suggesting Keto?


Yeah don't worry, i am not swallowing that many pills lol. I will open the pills and put the hunk in a glass of water.

To elaborate further on this,
If i do 200 grams protein 100gram carbs and 100 gram fat, it will be about 2400 calories a day. Which i honestly think is a bit much. Since my focus right now is fat loss, i need to eat less l, maybe 2000 at max since my bmr is around 2100 calories...

Your and @LevButlerov input would be much appreciated.

 

[zucchini]

Super pumps workout today. Felt strong most of the lifts and the pump was good, just like how ot should be.

Arms day today:

Hammer alt curls 3x20 (45 lb dumbbells)
Preacher ez bar curls 3x10 (70lb ez bar)
Standing ez bar curls 3x8 (70lb ez bar)
Cable one arm face away curls 1x10 (20lbs) - 2x10 (25lbs) each arm barely got last two reps on the last set done.

Tricep cable pushdowns * bar* 1x10 (75lbs) 2x12 (80lbs)
Overhead triceps cable extensions 2x12 (70 lbs) 1x12 (75lbs - hard reps last two)
One arm triceps cable pushdowns 2x10 (20lbs - last two for both sets were long lengthened partials) 1x12 (15lbs)
Over head one arm dumbbell extensions 1x12 (25lb dumbbell) 2x10 (30lb dumbbell)

 

[zucchini]

Home now.

Got food ready for tomorrow. took my supplements (Probiotic + Omega + Husk). Will just be resting soon. not eating anything more tonight cause if I do I will over shoot my calorie intake which I made. Nutrition and food log below:

 

[Npcclassicphysique champ]

So how about 200 grams of proteins, 100 grams of fat and 100 grams of carbs? if I go lower, I will have to further clean my diet out and remove rice, bread and everything else... or are you suggesting Keto?


Yeah don't worry, i am not swallowing that many pills lol. I will open the pills and put the hunk in a glass of water.

yes I'm suggesting a modified ketogenic diet bro @zucchini
i think you have a lot of bodyfat to drop and we can do it but keto is needed with AM fasted cardio

 

[Npcclassicphysique champ]

To elaborate further on this,
If i do 200 grams protein 100gram carbs and 100 gram fat, it will be about 2400 calories a day. Which i honestly think is a bit much. Since my focus right now is fat loss, i need to eat less l, maybe 2000 at max since my bmr is around 2100 calories...

Your and @LevButlerov input would be much appreciated.

Super pumps workout today. Felt strong most of the lifts and the pump was good, just like how ot should be.

Arms day today:

Hammer alt curls 3x20 (45 lb dumbbells)
Preacher ez bar curls 3x10 (70lb ez bar)
Standing ez bar curls 3x8 (70lb ez bar)
Cable one arm face away curls 1x10 (20lbs) - 2x10 (25lbs) each arm barely got last two reps on the last set done.

Tricep cable pushdowns * bar* 1x10 (75lbs) 2x12 (80lbs)
Overhead triceps cable extensions 2x12 (70 lbs) 1x12 (75lbs - hard reps last two)
One arm triceps cable pushdowns 2x10 (20lbs - last two for both sets were long lengthened partials) 1x12 (15lbs)
Over head one arm dumbbell extensions 1x12 (25lb dumbbell) 2x10 (30lb dumbbell)

your training is good but you doing AM cardio fasted bro?
on diet we can talk keto more

 

[zucchini]

yes I'm suggesting a modified ketogenic diet bro @zucchini
i think you have a lot of bodyfat to drop and we can do it but keto is needed with AM fasted cardio

I am listening!
My goal is to drop down to 95kgs or so by start of March.

your training is good but you doing AM cardio fasted bro?
on diet we can talk keto more

No man, I am not doing any cardio other than my kickboxing and jujitsu, should I get up earlier to get AM cardio in? some Stairmaster? How many days a week? how long? that will be 3 workouts a day if I add that in.

LMK.

 

[RoySimpson]

View attachment 69389View attachment 69390

@zucchini awesome log keep it up!

 

[Npcclassicphysique champ]

I am listening!
My goal is to drop down to 95kgs or so by start of March.


No man, I am not doing any cardio other than my kickboxing and jujitsu, should I get up earlier to get AM cardio in? some Stairmaster? How many days a week? how long? that will be 3 workouts a day if I add that in.

LMK.

@zucchini AM cardio get up early empty stomach go for 60min walk up treadmill incline 2.5-3, speed 2-3 depends, you're looking for a medium walk for fat burning. I would do less kickboxing and bjj and concentrate on cardio and building your base bro

 

[zucchini]

@zucchini awesome log keep it up!

Thanks brother!

@zucchini AM cardio get up early empty stomach go for 60min walk up treadmill incline 2.5-3, speed 2-3 depends, you're looking for a medium walk for fat burning. I would do less kickboxing and bjj and concentrate on cardio and building your base bro

I don't think I will do less of Kickboxing or Bjj. that was one reason I gained fat, in 2020 march I was weighing in at 80kgs and had just finished a provincial competition a few months before, was preparing for a fight to be fought in April of 2020 at 75kgs. Lockdowns hit and everything closed, in 2 years I gained lot of fat, i tried to do all I could but since my activity was gone I just gained fat and have lost so much of my fighting agility. I do not want to stop or slow down on kickboxing and bjj.

I can ADD more cardio in there for sure thou... I can do Tuesday, Thursday and Friday Fasted cardio if anything... I can start in 2 days. lemme know what you think.


Thanks,

 

[zucchini]

Woke up at 104.1 today

Finished my protein shake (500 ml protein milk and 2 scoops of bio x) 660 calories from 98 gram proteins, 23 grams carbs and 19 grams fat.

Gonna go to do BJJ and then back to work. I will share my lunch soon. I have the chicken I ate on Sunday with 0.25 cup of basmati rice.

 

[zucchini]

Ate my lunch, almost done work and heading to the gym.

Got a shoulder workout today, will post it here. Lunch below:

400 grams of boneless chicken cooked in about 0.5 cup of crushed tomatoes, half a cup of yogurt, ground spices on a bed of basmati rice (0.25 cup)