Approved Log My Pre-cycle Training and Diet log

[lukeobz80]

Hey guys, starting this log as a lot of you suggested on my beginner cycle help thread i posted last month. i’m posting this so i can get advice on my training/diet and for you guys to help suggest which cycle would be helpful for me as my ‘first cycle’

I’m 21 years old and have been training since i was 14-15. At the time i was a very obese kid, weighing around 100-110kg at 14, so i decided to join a gym and with a PT, i lost around 30kgs within a year.

At the end of the fat loss journey i was left with little to no muscle. i then spent a year doing calisthenics and since then have been weight lifting.

i never really took it seriously until 2023, which was when i started locking in my diet and training.


towards the end of December I finished my first proper bulk when I was using 500 mg of test and 300 mg of deco by suspicious brand called ultimate performance labs which no one on this form has heard of all they said it was really shit and since a month ago, I have been on a cut following a meal plan that a nutritionist/pro bodybuilder who owns a supplement store made for me which i now loosely follow and have adapted into my own. I will attach a log of myfitnesspal that shows what i’ve been eating everyday.

i eat the same food everyday.

some stats:
age 21
Height 185 cm
Weight roughly 100kg (will weigh myself tonight and update the thread)

since my cut I have been training 5 to 7 times a week following the meal plan and my workout routine and doing 20-30 minutes of cardio on the treadmill of her day on a 15% incline at 4.5 km/h

as i said in the start of this log,I want to hop on a test only cycle soon as I doubt the validity of the previous brand and I want to restart with proper gear to see how my body will take it and see how I will respond. The end goal is to build muscle and then lean down to about 10 to 15% body fat anywhere where my abs are visible.

my plan is to keep cutting until I’m at a decently low body fat and then hop on the cycle and lean bulk through winter.

I’m not an expert so that’s why I’m here making this log so hopefully the experts can help me and guide me.

I will attach my meal log, my last body scan and my workout plan that I follow. If anyone can give me any advice on what to change or what to do more of a less of I will greatly appreciate it.

lastly, if anyone can help with my diet; I’ve never once had visible abs and the meal plan that the nutritionist gave me has a high amount of carbs in it but I’ve seen all over social media that I should lower the carbs and have more of a higher fat intake to burn the fat as I have little to no carbs i am confused on what i should do. i’ve followed my meal plan for two cuts now and it’s leaned me down a fair bit, so my plan was to stick with it until im somewhat lean, then slowly eliminate the carbs to burn the extra fat.

I know this log is shitty made but I am rushed for time and I just want to get this out there so yous can respond. I will fine tune it once I have more time and add any additional information or photos that you guys need.


note:
with my food log, i didn’t place every meal into the right category, i just scanned most of it and put it in the snacks category to save time

 

[lukeobz80]

Here are some photos of my physique before my bulk when i was my leanest. (From early 2024 before i touched the assumed fake gear)

 

[lukeobz80]

i am pursuing this route and wanting to start this cycle as a kickstarter into a influencer career aswell as a potential start to compete eventually.

 

[stevesmi]

i am pursuing this route and wanting to start this cycle as a kickstarter into a influencer career aswell as a potential start to compete eventually.

i wish you well man. today it is influencers, 20 years ago it was artists. 30 years ago it was singers/actors. i know a lot of artists/actors/singers who wait tables for a living in their 40's and 50's. what i would recommend is get an education and build skills in your 20's. have a real job with benefits. do the influencer thing on the side and manage your time. there is no reason why you can't do college, influencer and work a full time job. when i was in college i had 2 jobs and went to school full time + had to drive 45-50minutes from my jobs to home to school 6x a week!

if it works out then great, if not then whatever. don't hancuff yourself onto just 1 thing.. have a backup plan

 

[lukeobz80]

i wish you well man. today it is influencers, 20 years ago it was artists. 30 years ago it was singers/actors. i know a lot of artists/actors/singers who wait tables for a living in their 40's and 50's. what i would recommend is get an education and build skills in your 20's. have a real job with benefits. do the influencer thing on the side and manage your time. if it works out then great, if not then whatever. don't hancuff yourself

exactly what the plan was. i’m not going balls deep into being an influencer. i’ve been working full time 6 days a week and investing my money. it’d be a part time thing until it could replace my income/id need to devote more time into it

 

[LevButlerov]

Hey guys, starting this log as a lot of you suggested on my beginner cycle help thread i posted last month. i’m posting this so i can get advice on my training/diet and for you guys to help suggest which cycle would be helpful for me as my ‘first cycle’

I’m 21 years old and have been training since i was 14-15. At the time i was a very obese kid, weighing around 100-110kg at 14, so i decided to join a gym and with a PT, i lost around 30kgs within a year.

At the end of the fat loss journey i was left with little to no muscle. i then spent a year doing calisthenics and since then have been weight lifting.

i never really took it seriously until 2023, which was when i started locking in my diet and training.


towards the end of December I finished my first proper bulk when I was using 500 mg of test and 300 mg of deco by suspicious brand called ultimate performance labs which no one on this form has heard of all they said it was really shit and since a month ago, I have been on a cut following a meal plan that a nutritionist/pro bodybuilder who owns a supplement store made for me which i now loosely follow and have adapted into my own. I will attach a log of myfitnesspal that shows what i’ve been eating everyday.

i eat the same food everyday.

some stats:
age 21
Height 185 cm
Weight roughly 100kg (will weigh myself tonight and update the thread)

since my cut I have been training 5 to 7 times a week following the meal plan and my workout routine and doing 20-30 minutes of cardio on the treadmill of her day on a 15% incline at 4.5 km/h

as i said in the start of this log,I want to hop on a test only cycle soon as I doubt the validity of the previous brand and I want to restart with proper gear to see how my body will take it and see how I will respond. The end goal is to build muscle and then lean down to about 10 to 15% body fat anywhere where my abs are visible.

my plan is to keep cutting until I’m at a decently low body fat and then hop on the cycle and lean bulk through winter.

I’m not an expert so that’s why I’m here making this log so hopefully the experts can help me and guide me.

I will attach my meal log, my last body scan and my workout plan that I follow. If anyone can give me any advice on what to change or what to do more of a less of I will greatly appreciate it.

lastly, if anyone can help with my diet; I’ve never once had visible abs and the meal plan that the nutritionist gave me has a high amount of carbs in it but I’ve seen all over social media that I should lower the carbs and have more of a higher fat intake to burn the fat as I have little to no carbs i am confused on what i should do. i’ve followed my meal plan for two cuts now and it’s leaned me down a fair bit, so my plan was to stick with it until im somewhat lean, then slowly eliminate the carbs to burn the extra fat.

I know this log is shitty made but I am rushed for time and I just want to get this out there so yous can respond. I will fine tune it once I have more time and add any additional information or photos that you guys need.


note:
with my food log, i didn’t place every meal into the right category, i just scanned most of it and put it in the snacks category to save time

Here are some photos of my physique before my bulk when i was my leanest. (From early 2024 before i touched the assumed fake gear)

i am pursuing this route and wanting to start this cycle as a kickstarter into a influencer career aswell as a potential start to compete eventually.

Welcome to the EVO family @lukeobz80 happy to see you doing this cycle prep.

Shared pics.
The training pics, can you please copy and paste training?
The diet, can you share actual food and diet?

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 1-2 weeks)
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

 

[lukeobz80]

Welcome to the EVO family @lukeobz80 happy to see you doing this cycle prep.

Shared pics.
The training pics, can you please copy and paste training?
The diet, can you share actual food and diet?

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 1-2 weeks)
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

will copy and paste tonight.

currently i don’t have any supplements so im open to suggestions.

 

[lukeobz80]

4th Feb, 2025



Diet

as per the photos

once agaain, my meals are spaced out throughout the day, i just put most of it inside of the breakfast tab to save time

Training


incline db bench 30% incline

set 1: 20kg x 10 (warmup)

set 2: 36kg x 10 (warmup 2)

set 3: 44kg x 4 (haven’t gotten back to full strength since my bulk which i use to get 46kg x8-10)

set 4: back off working set 40kg x 6



flat hammer strength plate loaded bench

set 1: 1PPS x 10 (really slowed down the movement, pausing at the bottom for tension on pecs then exploding up)

set 2: 2PPS x 7

set 3: 2PPS x 7



Dips

set 1: 8 x body weight

set 2: 7 reps x body weight

set 3: 6 reps x body weight



high to low cable flies

set 1: 5kg x 10

set 2: 10kg x 15

set 3: 12.5kg x 7

set 4 drop set: 7.5kg x 9



Cardio

20mins incline treadmill. 15% incline, 6kmp/h

calories burnt: 300

 

[Allupfromhere]

i wish you well man. today it is influencers, 20 years ago it was artists. 30 years ago it was singers/actors. i know a lot of artists/actors/singers who wait tables for a living in their 40's and 50's. what i would recommend is get an education and build skills in your 20's. have a real job with benefits. do the influencer thing on the side and manage your time. there is no reason why you can't do college, influencer and work a full time job. when i was in college i had 2 jobs and went to school full time + had to drive 45-50minutes from my jobs to home to school 6x a week!

if it works out then great, if not then whatever. don't hancuff yourself onto just 1 thing.. have a backup plan

This is sound advice!

Just start posting what you’re already eating each day brother and include all the macros too. You will get all the help you need on here to fine tune your approach to achieve your outlined goals.
Hats off to you on the weight loss as well bro you should be proud of yourself!

 

[Npcclassicphysique champ]

4th Feb, 2025



Diet

as per the photos

once agaain, my meals are spaced out throughout the day, i just put most of it inside of the breakfast tab to save time

Training


incline db bench 30% incline

set 1: 20kg x 10 (warmup)

set 2: 36kg x 10 (warmup 2)

set 3: 44kg x 4 (haven’t gotten back to full strength since my bulk which i use to get 46kg x8-10)

set 4: back off working set 40kg x 6



flat hammer strength plate loaded bench

set 1: 1PPS x 10 (really slowed down the movement, pausing at the bottom for tension on pecs then exploding up)

set 2: 2PPS x 7

set 3: 2PPS x 7



Dips

set 1: 8 x body weight

set 2: 7 reps x body weight

set 3: 6 reps x body weight



high to low cable flies

set 1: 5kg x 10

set 2: 10kg x 15

set 3: 12.5kg x 7

set 4 drop set: 7.5kg x 9



Cardio

20mins incline treadmill. 15% incline, 6kmp/h

calories burnt: 300

welcome to the EVO family! nice to have you playa

whats your goals with this diet bro?

 

[lukeobz80]

welcome to the EVO family! nice to have you playa

whats your goals with this diet bro?

goals with this cut is to just drop the bf% from my bulk and get to a nice lean area before jumping on a test only cycle which i will probably lean bulk with. i ideally just want to have abs year round or as often as possible as i’ve never had them defined before.

can anyone recommend me some ab exercises so i can build an aesthetic midsection?

 

[Npcclassicphysique champ]

goals with this cut is to just drop the bf% from my bulk and get to a nice lean area before jumping on a test only cycle which i will probably lean bulk with. i ideally just want to have abs year round or as often as possible as i’ve never had them defined before.

can anyone recommend me some ab exercises so i can build an aesthetic midsection?

@lukeobz80 if you want to drop bodyfat bro you need to cut the carbs
you should modify that diet

220 grams protein
120-150 grams of carbs
80-100 grams of fat

we need to up the cardio game too
and if you want tight abs start working the core, you doing planks?

 

[lukeobz80]

@lukeobz80 if you want to drop bodyfat bro you need to cut the carbs
you should modify that diet

220 grams protein
120-150 grams of carbs
80-100 grams of fat

we need to up the cardio game too
and if you want tight abs start working the core, you doing planks?

currently haven’t done abs in a while, what would you suggest i start doing,

if i cut the carbs, how should i structure my meals then? how much carbs before my workout and how much after

 

[lukeobz80]

@lukeobz80 if you want to drop bodyfat bro you need to cut the carbs
you should modify that diet

220 grams protein
120-150 grams of carbs
80-100 grams of fat

we need to up the cardio game too
and if you want tight abs start working the core, you doing planks?

and what could i swap my apples/bananas to for my fat?

i’m barely eating any fat atm

 

[lukeobz80]

@lukeobz80 if you want to drop bodyfat bro you need to cut the carbs
you should modify that diet

220 grams protein
120-150 grams of carbs
80-100 grams of fat

we need to up the cardio game too
and if you want tight abs start working the core, you doing planks?

and also, what would you suggest me to do to up the cardio?

should i be aiming for a calorie goal or just increase the time of cardio?

 

[Npcclassicphysique champ]

and what could i swap my apples/bananas to for my fat?

i’m barely eating any fat atm

i would start with daily updates on your log with diet and training so we can see how you are day to day so we can adjust bro
1 update doesnt tell us much

and also, what would you suggest me to do to up the cardio?

should i be aiming for a calorie goal or just increase the time of cardio?

 

[lukeobz80]

i would start with daily updates on your log with diet and training so we can see how you are day to day so we can adjust bro
1 update doesnt tell us much

will update later tonight when i’m finished my workout.

tomorrow i’ll start cutting my macros to what you suggested

150 carbs
220 protien
100 fat

 

[ceo]

Bros. Only 21 years old. You've got to try different things when it comes to your training.

 

[ROIDDERS]

Have you looked at the other logs and see how guys are eating?

There's some very good recipes and meals that people are put together.

 

[chesty]

Very smart that you want to dial in your training and your diet. That's definitely the area you can improve and get really good results with

 

[Ulter]

my advice is fasted cardio every single day.

That goes a long way at burning fat.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

Proud of you, man for deciding to shelve the idea of steroids. Stick to your diet and your training and learn from others.

 

[2Thick]

low carb dieting doesn't necessarily work and is not necessarily the best way to do it.
Some people like the keto diet and some people don't react well to it. Everybody will be different.

 

[Vadim Fedorov]

At the end of the day, you got to cut out the junk food.

At your age, it's crucial.

 

[Wootoom]

You got a nice ripped physique for your age. If you dial in your diet, you'll definitely keep improving.

 

[Mobster]

Bros. Only 21 years old. You've got to try different things when it comes to your training.

Absolutely. No hopping on yet either

 

[lukeobz80]

5th Feb 2025



Diet

As per photos



Training



Single arm bench supported cable lat pulldowns

set1: 7.5kg x 10per side (warmup)

set2: 25kg x 10per side

set 3: 40kg x 8per side

set 4: 21.25kg x



RDLs

(weight including 20kg bar)

set1: 60kg x 10

set 2: 100kg x 10

(sticking at this weight as i pulled my right hamstring doing bouldering a week or so ago and i still can’t stabilise myself/go heavier without giving up proper form in the process)

set 3: 100kg x



standard lat pulldowns

(i do these very slow, 3 second hold at the top fully opening my scapula, then dropping my shoulders, activating my back and pulling down, holding the contraction at the bottom of the rep for a second, then slowly reset back to the top

set1: 33kg x 10

set2: 57kg x 10

set 3 (normal reps now): 87kg x 4



chest supported high hammer strength plate loaded rows

set 1: 1pps x 10

set 2: 2pps x 10

set 3: 3pps x 10



single arm cable rear flies

set 1: 2.5kg x 10per side

set 2: 5kg x 15per side

set 3: 7.5kg x 9per side





Cardio

15% incline, 6kmp/h x 20 mins

300 cals burnt







Weight

100.3kg (after cardio weigh in with shoes on etc)

note: i don’t know what else to eat as im missing a bit of calories but i’ve already exceeded my macro goals (which i set to the recommended macros suggested to me today after eating my first meals, which is why they were met before dinner time)

what could i eat to raise my fats that’s somewhat calorie dense?

 

[lukeobz80]

i see a lot of people commenting on whether i should or shouldn’t hop on,

i understand im young but i want to do this for a career and simply because its always been a goal of mine

i want to however lock everything in prior to hopping on a test only cycle, and do that cycle as safe as i possibly can. i understand the risks and im willing to take them.

i already have above average test as per my last blood scan (i think it was 1018) but it’s inevitable that i’ll hop on gear after i get lean and lock in my training and diet.

this log is to track how im going and to get feedback to really dial everything in before i hop on in an estimated 4 months.

 

[lukeobz80]

At the end of the day, you got to cut out the junk food.

At your age, it's crucial.

i eat very clean except a cheat day usually on saturday which is when i’ll get takeout or eat something like sushi which would not be in my diet.

i don’t drink or smoke or do any drugs ever.

 

[lukeobz80]

my advice is fasted cardio every single day.

That goes a long way at burning fat.

i drive trucks meaning i wake up early and do long shifts.

i’d say sleep is a factor i’m lacking in and waking up even earlier for fasted cardio sounds like hell

 

[lukeobz80]

low carb dieting doesn't necessarily work and is not necessarily the best way to do it.
Some people like the keto diet and some people don't react well to it. Everybody will be different.

i’ve always stuck to high carb high protein low fats as a pro bodybuilder who owns a shop store in my area (who came third in australia naturally) made for me.

it’s worked in the past but even tho i was lean, i never had rock hard defined, cut abs

it always a little bit of fat on top of them, don’t know if that was due to a lack of training and or diet

but also since my fat loss, i’ve always had sort of a muffin top on my waist and a bit of loose fat which rolls over and makes a flap

 

[Npcclassicphysique champ]

will update later tonight when i’m finished my workout.

tomorrow i’ll start cutting my macros to what you suggested

150 carbs
220 protien
100 fat

lets start this bro

 

[Npcclassicphysique champ]

5th Feb 2025



Diet

As per photos



Training



Single arm bench supported cable lat pulldowns

set1: 7.5kg x 10per side (warmup)

set2: 25kg x 10per side

set 3: 40kg x 8per side

set 4: 21.25kg x



RDLs

(weight including 20kg bar)

set1: 60kg x 10

set 2: 100kg x 10

(sticking at this weight as i pulled my right hamstring doing bouldering a week or so ago and i still can’t stabilise myself/go heavier without giving up proper form in the process)

set 3: 100kg x



standard lat pulldowns

(i do these very slow, 3 second hold at the top fully opening my scapula, then dropping my shoulders, activating my back and pulling down, holding the contraction at the bottom of the rep for a second, then slowly reset back to the top

set1: 33kg x 10

set2: 57kg x 10

set 3 (normal reps now): 87kg x 4



chest supported high hammer strength plate loaded rows

set 1: 1pps x 10

set 2: 2pps x 10

set 3: 3pps x 10



single arm cable rear flies

set 1: 2.5kg x 10per side

set 2: 5kg x 15per side

set 3: 7.5kg x 9per side





Cardio

15% incline, 6kmp/h x 20 mins

300 cals burnt







Weight

100.3kg (after cardio weigh in with shoes on etc)

note: i don’t know what else to eat as im missing a bit of calories but i’ve already exceeded my macro goals (which i set to the recommended macros suggested to me today after eating my first meals, which is why they were met before dinner time)

what could i eat to raise my fats that’s somewhat calorie dense?

good start bro i like this update training is legit
on the calorie density i would say walnuts , fish oil, avocados top your list, do you have the budget for that?

 

[lukeobz80]

good start bro i like this update training is legit
on the calorie density i would say walnuts , fish oil, avocados top your list, do you have the budget for that?

yeah i earn enough and still live at home.

this is what i was thinking so far

while at work (6am-3-6pm)

200-300g chicken breast (raw weight)

2-4 protein yoghurts / normal yoghurts for fat

2 cans of tuna

some fruit of some kind

6 rice cakes / banana w/ honey for a preworkout meal

after workout

rice and chicken

(and then i’ll add in any avocado/walnuts/fish oil in between. probably avo with the chicken and walnuts during work. i might even bring boiled eggs to work or make them with the chicken)

haven’t really tracked the macros yet for this idea but it just was a thought

 

[Npcclassicphysique champ]

yeah i earn enough and still live at home.

this is what i was thinking so far

while at work (6am-3-6pm)

200-300g chicken breast (raw weight)

2-4 protein yoghurts / normal yoghurts for fat

2 cans of tuna

some fruit of some kind

6 rice cakes / banana w/ honey for a preworkout meal

after workout

rice and chicken

(and then i’ll add in any avocado/walnuts/fish oil in between. probably avo with the chicken and walnuts during work. i might even bring boiled eggs to work or make them with the chicken)

haven’t really tracked the macros yet for this idea but it just was a thought

this is a good start bro but you need to have the carbs around training so you are light TKD

 

[lukeobz80]

this is a good start bro but you need to have the carbs around training so you are light TKD

would you suggest 150g of rice and 200g of chicken as a mid day meal and then replenish the carbs a little closer to my workout time with the rice cakes?

 

[lukeobz80]

would you suggest 150g of rice and 200g of chicken as a mid day meal and then replenish the carbs a little closer to my workout time with the rice cakes?

or switch the rice cakes to a mid day meal and the rice before my workout

 

[Npcclassicphysique champ]

would you suggest 150g of rice and 200g of chicken as a mid day meal and then replenish the carbs a little closer to my workout time with the rice cakes?

or switch the rice cakes to a mid day meal and the rice before my workout

i would do a meal about 1 hour pre training with rice bro and rice cakes post training with your protein shake
really spread them out pre/post that should be all your carbs
rest is protein/fat most of day

 

[lukeobz80]

i would do a meal about 1 hour pre training with rice bro and rice cakes post training with your protein shake
really spread them out pre/post that should be all your carbs
rest is protein/fat most of day

okay sounds good i’ll start doing that.

going to get groceries tonight and then tomorrow ill try it out

thank you so much for the advice

 

[Npcclassicphysique champ]

okay sounds good i’ll start doing that.

going to get groceries tonight and then tomorrow ill try it out

thank you so much for the advice

waiting to see tomorrow throw some pics up of the meals and update us bro

 

[lukeobz80]

6th Feb 2025



Diet



As Per photos



Training



Leg extensions

set 1: 40kg x 20 (5 reps, 5 second hold, keep repeating until 20 reps 20 seconds)

set

set 2: 54kg x 20 (same as last set)

set 3: 110kg x 10

set 4: 131kg x 7

set 5: 40kg x 20 (same as first two)



close stance ass to grass smith machine high bar squats

(getting down as far as physically possible)

set 1: bar x 10

set 2: 1pps x 10

set 3: 1.5pps x 3

dropset: 1pps x 10



replacing RDLs as my

lower back is sore from yesterday to laying leg curls (i treat these like bicep curls, slow movements and really squeezing at the top of the movement, slowly letting to go back down.)

set 1: 15kgs x 20

set 2: 32kgs x 15

set 3 46kg x 7 + 10 partials

set 4: 20kgs x 10 pulse reps (half partial followed by a full rep = 1)



smith machine elevated calf raises

(tempo is 2 second hold at top, 4 seconds on the way down, hold for a second, explode up.)

set 1: 1pps x 15

set 2: 1pps x 15



abductor and adductor machine (was meant to do this before calves but forgot)

set 1: 28kg x 10 for both

set 2: 49kg x 10 for both

set 3: 35kg x 20 for both



Cardio

6kmp/h 15% incline 8.5mins



calories burnt 125



stopped early as i started getting bad blisters above my ankle from my shoes

weight
forgot to weigh myself after my workout

 

[Noah Wixx]

Congrats on starting a log

 

[lukeobz80]

waiting to see tomorrow throw some pics up of the meals and update us bro

what’s your opinion on cheat days/cheat meals

how should i go about it now that im basically on a keto diet?

 

[Npcclassicphysique champ]

what’s your opinion on cheat days/cheat meals

how should i go about it now that im basically on a keto diet?

cheat days and meals are a must bro Dan Duchaine preached it hard

 

[lukeobz80]

cheat days and meals are a must bro Dan Duchaine preached it hard

so tomorrow (saturday) is usually my cheat day

do i have eat anything i want or should i only have one meal, or should i try to stick relatively healthy (e.g sushi)

or does it not matter that much if i eat burgers/pizza etc

i obviously wouldn’t down 10,000 calories in a day, but how far do i go in terms of eating cheat food.

i’ve always just had the day off and binge ate whatever i felt like on the day

 

[lukeobz80]

forgot to upload this yesterday

7th feb 2025



diet

as per photo
(i lightly crumb my chicken with panko bread crumbs and mix a seasoning with it, then air fry it. if that isn’t optimal i can drop the breadcrumbs)


training

(would normally be a shoulder arm day but my mate wanted to workout chest together so i just did his workout with him)

incline db bench

set1: 10kg x 10

set2: 25kg x 10

set 3: 42.5kg x 5



flat db bench

set1: 25kg x 6

set 2: 35kg x 6

set 3: 40 x 6



dips

set1: body weight x 9



high to low cable flies

set1: 5kg x 10

set2: 12.5kg x 10

set3: 17.5kg x 6



shoulder db press

(right delt has been playing up since i pulled it shovelling at work so i can’t go as heavy as i use to 40kg otherwise it hurts)

set1: 10kg x 10

set2: 25kg x 10

set3: 25kg x 8



cable lateral raise

set1: 2.5kg x 15

set2: 7.5kg x 12

set3: 10kg x 10

set4: 5kg x 20



tricep push downs

set1: 20kg x 10

set2: 35kg x 10

set3: 42.5kg x 8

set4: 40kg x 8



single arm cross body push downs

set1: 2.5kg x 10

set2: 5kg x 10

set3: 7.5kg x 9



cardio

20mins 15% incline 6kmp/h



calories burnt 300

 

[LevButlerov]

so tomorrow (saturday) is usually my cheat day

do i have eat anything i want or should i only have one meal, or should i try to stick relatively healthy (e.g sushi)

or does it not matter that much if i eat burgers/pizza etc

i obviously wouldn’t down 10,000 calories in a day, but how far do i go in terms of eating cheat food.

i’ve always just had the day off and binge ate whatever i felt like on the day

Eat whatever foods you want for 1 meal like burger or pizza, enjoy it once a week.

 

[LevButlerov]

forgot to upload this yesterday

7th feb 2025



diet

as per photo
(i lightly crumb my chicken with panko bread crumbs and mix a seasoning with it, then air fry it. if that isn’t optimal i can drop the breadcrumbs)


training

(would normally be a shoulder arm day but my mate wanted to workout chest together so i just did his workout with him)

incline db bench

set1: 10kg x 10

set2: 25kg x 10

set 3: 42.5kg x 5



flat db bench

set1: 25kg x 6

set 2: 35kg x 6

set 3: 40 x 6



dips

set1: body weight x 9



high to low cable flies

set1: 5kg x 10

set2: 12.5kg x 10

set3: 17.5kg x 6



shoulder db press

(right delt has been playing up since i pulled it shovelling at work so i can’t go as heavy as i use to 40kg otherwise it hurts)

set1: 10kg x 10

set2: 25kg x 10

set3: 25kg x 8



cable lateral raise

set1: 2.5kg x 15

set2: 7.5kg x 12

set3: 10kg x 10

set4: 5kg x 20



tricep push downs

set1: 20kg x 10

set2: 35kg x 10

set3: 42.5kg x 8

set4: 40kg x 8



single arm cross body push downs

set1: 2.5kg x 10

set2: 5kg x 10

set3: 7.5kg x 9



cardio

20mins 15% incline 6kmp/h



calories burnt 300

Protein ratios are good but you need to up the fiber you added psyllium?

On the tricep work cut 1 set and add 1 set of 4 to close.

 

[RoySimpson]

i am pursuing this route and wanting to start this cycle as a kickstarter into a influencer career aswell as a potential start to compete eventually.

@lukeobz80 awesome work bro! Will be following along!

 

[lukeobz80]

8th feb 2025



diet

was cheat day and i didn’t record what i ate,

but i ate a GyG breakfast burrito with a hash brown and a serving of honey chicken with rice from a asian shop. that’s all i ate as i went out at night and had drinks with the boys for one of their bday. not the best nor smartest day for me in terms of my goals but its the first time in a long time so i let myself have fun



training

N/A had no time



Cardio

untracked

 

[lukeobz80]

9th feb 2025

diet as per photos

training
n/a was very hungover today (making excuses tbh)

cardio
30min walk with my dog, estimated 3kms

 

[lukeobz80]

just to update my goals

i’m cutting right now to get lean and then ideally stay lean most of the year ‘round.

i want to be as lean as maintainable, preferably with abs.

so when i start my cycle i want to preferably stay lean, dry out as much as i can and continue slowly getting bigger.

mainly want to stay lean for social media content creation + modelling opportunities

i don’t know what i should stack for my first proper cycle so if anyone could help and suggest a few possible ideas for my soon to be first cycle, i’d appreciate it.

i’m assuming test e by itself would be the best.

With my previous ‘fake’ cycles, i was pinning into my quads however i’d really like to learn how to pin my shoulders so they can get bigger. is there any resources on this forums for pinning guides or anything along those lines?

 

[Npcclassicphysique champ]

8th feb 2025



diet

was cheat day and i didn’t record what i ate,

but i ate a GyG breakfast burrito with a hash brown and a serving of honey chicken with rice from a asian shop. that’s all i ate as i went out at night and had drinks with the boys for one of their bday. not the best nor smartest day for me in terms of my goals but its the first time in a long time so i let myself have fun



training

N/A had no time



Cardio

untracked

9th feb 2025

diet as per photos

training
n/a was very hungover today (making excuses tbh)

cardio
30min walk with my dog, estimated 3kms

you seem to be able to keep diet pretty clean bro but you gotta work on the drinking or cheat meals
remember on steroids alcohol is really nasty on the liver like real bad

 

[Npcclassicphysique champ]

just to update my goals

i’m cutting right now to get lean and then ideally stay lean most of the year ‘round.

i want to be as lean as maintainable, preferably with abs.

so when i start my cycle i want to preferably stay lean, dry out as much as i can and continue slowly getting bigger.

mainly want to stay lean for social media content creation + modelling opportunities

i don’t know what i should stack for my first proper cycle so if anyone could help and suggest a few possible ideas for my soon to be first cycle, i’d appreciate it.

i’m assuming test e by itself would be the best.

With my previous ‘fake’ cycles, i was pinning into my quads however i’d really like to learn how to pin my shoulders so they can get bigger. is there any resources on this forums for pinning guides or anything along those lines?

I've been following your log from day one bro @lukeobz80
best case for you is to start with just 150mgs testosterone and 30mgs anavar with n2guard 7caps and 10mgs cardarine gw
we would start slow and light and see how you respond before we tighten you up
you're in USA?

 

[lukeobz80]

you seem to be able to keep diet pretty clean bro but you gotta work on the drinking or cheat meals
remember on steroids alcohol is really nasty on the liver like real bad

yeah this is quite literally the first time i’ve had alcohol in months. i’m not a big drinker at all and i definitely wouldn’t touch them on cycle.

what can i do to improve cheat meals?

but yeah keeping the diet clean is easy

i’ve been slacking gym wise the last two days and there’s no excuse. will be back grinding today and will update the log throughout the week

feeling good on the low carb diet

 

[lukeobz80]

I've been following your log from day one bro @lukeobz80
best case for you is to start with just 150mgs testosterone and 30mgs anavar with n2guard 7caps and 10mgs cardarine gw
we would start slow and light and see how you respond before we tighten you up
you're in USA?

i’m in australia

can definitely start low and increase as we go. want to cycle as smart and proper as i can.

as i said i really just want to stay as lean as i can majority of the year unless we think its best for a bulk when the time comes.

eventually would want to be dry and vascular like how tren makes people look, however i would rather not hop on tren anytime soon until im more seasoned

 

[Npcclassicphysique champ]

i’m in australia

can definitely start low and increase as we go. want to cycle as smart and proper as i can.

as i said i really just want to stay as lean as i can majority of the year unless we think its best for a bulk when the time comes.

eventually would want to be dry and vascular like how tren makes people look, however i would rather not hop on tren anytime soon until im more seasoned

in Au you got a lot of local guys in the EVO family here bro

I would go low and not go high so you can feel the gains @lukeobz80
but if you want to super tighten up think of it as a bodybuilding show but for modelling where you gotta get shredded

 

[lukeobz80]

in Au you got a lot of local guys in the EVO family here bro

I would go low and not go high so you can feel the gains @lukeobz80
but if you want to super tighten up think of it as a bodybuilding show but for modelling where you gotta get shredded

alright well that’ll be the goal then, shredded for modelling. i’ll keep posting logs and if i need to change anything lmk.

what calorie goal should i aim for in my cardio?

also what exercises and on what days do i hit for abs

 

[Npcclassicphysique champ]

alright well that’ll be the goal then, shredded for modelling. i’ll keep posting logs and if i need to change anything lmk.

what calorie goal should i aim for in my cardio?

also what exercises and on what days do i hit for abs

calories not the most important factor bor
you should aim for macro ratios, if you want to lean out lower carbs and cardio are a must so plan around that

 

[lukeobz80]

calories not the most important factor bor
you should aim for macro ratios, if you want to lean out lower carbs and cardio are a must so plan around that

alright.

currently on:
220 protein
150 carb
100 fats

cardio
20mins 15% incline 6kmph which burns 300 cals
should i up the cardio? or switch it out for stair master/bike

and

how long should i be on this ratio until i need to lower carbs and increase the cardio? until i stop loosing 1kg of weight a week for example?

 

[stevesmi]

Fasted cardio is going to be huge man and cut out the alcohol it's a killer
Look into some fasting techniques there's many different variations where you can really make it effective for what your goals are

 

[Npcclassicphysique champ]

alright.

currently on:
220 protein
150 carb
100 fats

cardio
20mins 15% incline 6kmph which burns 300 cals
should i up the cardio? or switch it out for stair master/bike

and

how long should i be on this ratio until i need to lower carbs and increase the cardio? until i stop loosing 1kg of weight a week for example?

i would stay here for now with the macros bro until we dial in the cycle
cardio think 40min ed treadmill

 

[lukeobz80]

i would stay here for now with the macros bro until we dial in the cycle
cardio think 40min ed treadmill

will do

 

[Mobster]

just to update my goals

i’m cutting right now to get lean and then ideally stay lean most of the year ‘round.

i want to be as lean as maintainable, preferably with abs.

so when i start my cycle i want to preferably stay lean, dry out as much as i can and continue slowly getting bigger.

mainly want to stay lean for social media content creation + modelling opportunities

i don’t know what i should stack for my first proper cycle so if anyone could help and suggest a few possible ideas for my soon to be first cycle, i’d appreciate it.

i’m assuming test e by itself would be the best.

With my previous ‘fake’ cycles, i was pinning into my quads however i’d really like to learn how to pin my shoulders so they can get bigger. is there any resources on this forums for pinning guides or anything along those lines?

Yes.

 

[lukeobz80]

10 feb 2025

THIS IS AT A NEW GYM SO THE WEIGHTS ON MACHINES MIGHT BE UNRELIABLE TO COMPARE



diet

as per photos



training



smith machine calf raises

set1: 1pps x 15 (4 second down, 2 second pause, explosive 1 second up)

set2: 2pps x 10

set3: 2pps x 10



leg extension

set 1:35kg x 20 (5 reps, 5 second hold until 20)

set2: 35x 20 (same as last)

set3: 70kg x 10

set4: 100kg x 3

set5: dropswt 85 x 4

set 6: another drop set 50kg x 10 (doing the 5 second hold every 5 rep



hack squat

(going as far down as possible. pyramid setting this as most machines are taken so i’m just spamming these)

set1: no weight x 10

set2: 1pps x 10

set3: 2pps x 10

set4: 3pps x 10

set4: 4pps x 7 (failure)

set5: 2pps x 10 pulse reps (half partial back down full rep)



barbell rdls on raised platform for more rom (weight including the bar)

set 1: 60kg x 10

set2: 95kg x 10

set3: 95kg x 10



leg extensions as leg curls and adductor machine were taken (just going to go light and do the 5 reps, 5 second thing)

set1: 30kg x 20

set2: 30kg x 15



laying leg curls

(treating like bicep curl, slow on way down, hold the squeeze)

set1: 25kg x 10

set2: 40kg x 4 + 6 partials



adductor and abductor

set1: 20kg x 10 both

set2: 45kg ab x 10 30kg add x 10

set3: 50kg ab x 6 35kg add x 6





cardio

bike as seen in photos



did 1.5hrs of bouldering too today. didn’t track calories burnt



weight

98.3kg before dinner weight

 

[Austin316]

Protein carbs and fats look to be on point. Keep it up.

 

[sambee38]

You will never go wrong up in your cardio.

Cardio is your friend, not your enemy.

 

[BookerTNY]

Very important with cardio to build a strong heart, people don't realize that your heart is also a muscle.

 

[Arabian]

Training session Looks really solid.

and I like your leg extensions and hack squat, nice job being consistent.

 

[Zyglamail]

Nice layout, with the images. Tells us a lot of good things.

I'm looking at your foods. Chicken breasts and walnuts really good proteins.

 

[Shrine]

Any chance of getting some food pictures up as well.
Lots of ways to cook chicken. We want to see what you're doing.

 

[caligirl85]

It's good to change up where you're training at new gym is always fun.

New environment and new people to meet.

 

[zedhed]

I got a lot of respect for your log so far, man, you're really doing great.
Pretty soon. You'll be a logging Pro.

 

[ballin2504]

just to update my goals

i’m cutting right now to get lean and then ideally stay lean most of the year ‘round.

i want to be as lean as maintainable, preferably with abs.

so when i start my cycle i want to preferably stay lean, dry out as much as i can and continue slowly getting bigger.

mainly want to stay lean for social media content creation + modelling opportunities

i don’t know what i should stack for my first proper cycle so if anyone could help and suggest a few possible ideas for my soon to be first cycle, i’d appreciate it.

i’m assuming test e by itself would be the best.

With my previous ‘fake’ cycles, i was pinning into my quads however i’d really like to learn how to pin my shoulders so they can get bigger. is there any resources on this forums for pinning guides or anything along those lines?

Good goal to shoot for

 

[lukeobz80]

Any chance of getting some food pictures up as well.
Lots of ways to cook chicken. We want to see what you're doing.

currently just adding a little bit of panko bread crumbs with paprika on them and air frying.

been doing it for years now but being logical, it probably adds a bit of carbs

 

[lukeobz80]

11 feb 2025

yesterday i came down with a bad flu, was quite literally asleep half the day and bed ridden. didn’t end up going gym or doing any cardio and only ate half of my food.

feeling a lot better today so i’ll be back on top of everything and post my log later on tonight.

anyways here’s the diet log of yesterday

 

[lukeobz80]

Any chance of getting some food pictures up as well.
Lots of ways to cook chicken. We want to see what you're doing.

as i said in the reply, adding panko crumbs and air frying. no oil, no wet batter. just crumb onto raw chicken breast. probably adds a bit of carbs, can stop it if yous suggest it.

 

[Npcclassicphysique champ]

11 feb 2025

yesterday i came down with a bad flu, was quite literally asleep half the day and bed ridden. didn’t end up going gym or doing any cardio and only ate half of my food.

feeling a lot better today so i’ll be back on top of everything and post my log later on tonight.

anyways here’s the diet log of yesterday

if you had the flu takes 3 days off bro and increase your vitamins so you can rest up much better

 

[Npcclassicphysique champ]

as i said in the reply, adding panko crumbs and air frying. no oil, no wet batter. just crumb onto raw chicken breast. probably adds a bit of carbs, can stop it if yous suggest it.

those look good but how about almond batter? probably easier to use too

 

[lukeobz80]

those look good but how about almond batter? probably easier to use too

coat the chicken in almond butter and cook it like that?

 

[Npcclassicphysique champ]

coat the chicken in almond butter and cook it like that?

coat in almond batter bro

 

[lukeobz80]

12 feb 2025

diet
as per photos

training
as i’m still very sick from the flu i got yesterday i didn’t do any weight training today as i am very weak

cardio
i did however make something out of my day

in the morning as i had no work due to being sick, i did a fasted 30min walk/run with my dog around a 3km route in my area. i didnt have anything downloaded to track it but ill do it tomorrow as im having tomorrow off too.

then i just went to the gym and did 45mins on the same bike i did the other day see photos.

note:
i have now swapped gyms to the gym i logged in my most recent weightlifting log so compare all my future weights to that, not from my old logs at the old gym.

i have also added in 3 updated physique photos in the same room as my ones from when i was lean as it was at the same gym (went here previously then swapped, and now swapped back to the same gym where the lean photos were taken)

as you can see my body fat is still very high but i’ll keep being consistent as i always am.

can anyone guesstimate my bf%? just curious what it’d actually be close to. i’m assuming 20+

 

[lukeobz80]

12 feb 2025

diet
as per photos

training
as i’m still very sick from the flu i got yesterday i didn’t do any weight training today as i am very weak

cardio
i did however make something out of my day

in the morning as i had no work due to being sick, i did a fasted 30min walk/run with my dog around a 3km route in my area. i didnt have anything downloaded to track it but ill do it tomorrow as im having tomorrow off too.

then i just went to the gym and did 45mins on the same bike i did the other day see photos.

note:
i have now swapped gyms to the gym i logged in my most mo recent weightlifting log so compare all my future weights to that, not from my old logs at the old gym.

i have also added in 3 updated physique photos in the same room as my ones from when i was lean as it was at the same gym (went here previously then swapped, and now swapped back to the same gym where the lean photos were taken)

as you can see my body fat is still very high but i’ll keep being consistent as i always am.

can anyone guesstimate my bf%? just curious what it’d actually be close to. i’m assuming 20+

oops i forgot the rice n uploaded the pic without the rice

but this is my dinner meal
448g chicken
40g walnuts
1 avocado
120g of rice (which i will now go and add to my bowl)

 

[RoySimpson]

just to update my goals

i’m cutting right now to get lean and then ideally stay lean most of the year ‘round.

i want to be as lean as maintainable, preferably with abs.

so when i start my cycle i want to preferably stay lean, dry out as much as i can and continue slowly getting bigger.

mainly want to stay lean for social media content creation + modelling opportunities

i don’t know what i should stack for my first proper cycle so if anyone could help and suggest a few possible ideas for my soon to be first cycle, i’d appreciate it.

i’m assuming test e by itself would be the best.

With my previous ‘fake’ cycles, i was pinning into my quads however i’d really like to learn how to pin my shoulders so they can get bigger. is there any resources on this forums for pinning guides or anything along those lines?

@lukeobz80 make sure youre eating clean and ordering from our approved sources!

 

[lukeobz80]

weight update 13th feb 2025

using my same scale i had at home that i weighed in previously in my log at 98kg, i am now morning fasted at 94.5kg as of today. will weigh myself in later tonight after my food and training has been done to keep a more accuracy comparison with my previous entry

 

[Npcclassicphysique champ]

12 feb 2025

diet
as per photos

training
as i’m still very sick from the flu i got yesterday i didn’t do any weight training today as i am very weak

cardio
i did however make something out of my day

in the morning as i had no work due to being sick, i did a fasted 30min walk/run with my dog around a 3km route in my area. i didnt have anything downloaded to track it but ill do it tomorrow as im having tomorrow off too.

then i just went to the gym and did 45mins on the same bike i did the other day see photos.

note:
i have now swapped gyms to the gym i logged in my most recent weightlifting log so compare all my future weights to that, not from my old logs at the old gym.

i have also added in 3 updated physique photos in the same room as my ones from when i was lean as it was at the same gym (went here previously then swapped, and now swapped back to the same gym where the lean photos were taken)

as you can see my body fat is still very high but i’ll keep being consistent as i always am.

can anyone guesstimate my bf%? just curious what it’d actually be close to. i’m assuming 20+

weight update 13th feb 2025

using my same scale i had at home that i weighed in previously in my log at 98kg, i am now morning fasted at 94.5kg as of today. will weigh myself in later tonight after my food and training has been done to keep a more accuracy comparison with my previous entry

@lukeobz80 you look great in the pics bro very tight and i like your base, great back and thick arms
your bodyfat? i would say 17% maybe 18 not high

oops i forgot the rice n uploaded the pic without the rice

but this is my dinner meal
448g chicken
40g walnuts
1 avocado
120g of rice (which i will now go and add to my bowl)

nice meal perfect combo but dont do walnuts and avocados and rice
just pic chicken and avocado no rice

 

[lukeobz80]

@lukeobz80 you look great in the pics bro very tight and i like your base, great back and thick arms
your bodyfat? i would say 17% maybe 18 not high


nice meal perfect combo but dont do walnuts and avocados and rice
just pic chicken and avocado no rice

i was just meeting the macro goals.

should i lower the fat and carbs then or just have walnuts and rice at different parts of the day and only have the chicken and avocado as a dinner meal?

 

[Npcclassicphysique champ]

i was just meeting the macro goals.

should i lower the fat and carbs then or just have walnuts and rice at different parts of the day and only have the chicken and avocado as a dinner meal?

split the rice with fats in different meals bro
rice is pre post workout only

 

[stevesmi]

Hard to tell with your pictures your body fat but I would guess somewhere in the High Teens

 

[lukeobz80]

split the rice with fats in different meals bro
rice is pre post workout only

yeah it was after my workout as i left all my food till the end but yeah i’ll do that from now on

 

[ceo]

Bros that recipe looks amazing and very healthy as well.

 

[ROIDDERS]

you can add some baking powder and spices to chicken.

That adds a lot of flavor and it's perfectly okay.

 

[chesty]

Sorry about the flu.

Make sure next year, you get vaccinated ahead of flu season that will help you better.

 

[Ulter]

That's great. That you got some fasted walking and running with the dog.

 

[e2]

Here, chicken walnuts, avocado, and rice looked fantastic together.

That's a nice meal with good fats and good protein.

 

[2Thick]

You don't have to be scared of carbs. As long as they're good carbs is perfectly okay,.

Nobody gets fat off Sweet potatoes.

 

[Vadim Fedorov]

Body fat is somewhere between 18 and 20% would be my guess.

 

[Wootoom]

The worry, man, we're gonna get you in the best shape of your life on this log.

Just keep with the fasted cardio, every morning and be consistent.

 

[Mobster]

Make sure to be full recovered first