Please Scroll Down to See Forums Below 
single arm standing cable rows and finishing on stair master. nice!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Yup thats perfect swap it out.
Some days are harder we get it.Yea, today specifically my time was crunched because I was leaving work early and wouldn’t have been anywhere else with a microwave until after my window, so I just tossed them together. Typically I would have spaced those a couple hours apart. One at noonish and the other around 2:30.
Yep, we can absolutely add the pump cardio in pre-workout. We’ll do that tomorrow. Tomorrow is arms, so we’re looking forward to that
Are you saying to get rid of the pull downs?
I can definitely add some eggs to the Egg Bake, and increase the oatmeal. The bagels are nice because I
don’t need a microwave. I’ll look for another alternative, or just try to up my eggs and oatmeal to
hit what I need. Cold oats may be a good option for me.
I’m cutting out the Mult-Vitamin and Mega Red Omega-3/Krill oil. Any other suggestions?
I’m working my way down. The big jump in one day from my old 14 hour window to 6 was too much. Headaches, nausea, etc. The 8 has been pretty good so far. I did 7.5 yesterday. Going to try and cut that down to 6 today and see how we feel.
Good call. I’ll start trying to add some vegetable melody/mix in. I’m thinking a protein shake with Kale and Spinch blended up will be easy. Would it be worth taking powdered greens on days where I don’t get enough in?
Thanks everyone for the replies. This week has produced some good results. Looking forward to the Monday update.
@GDDY stay on that grind bro! Looking forward to following your log! Keep it going!
Thanks man! I appreciate the follow, and I’m looking forward to the journey. We’ve gotten some pretty solid results this week, excited for more to come.
Knocked it down to a 6 hour window today.
Friday Log
* I think some people are only reading my workout log or food log, so I’m going to start combining both into just a full days schedule. Hopefully this format will be easier to follow.
6am - Wake up (Water and ACV)
6:30am - Fasted cardio (incline treadmill for 30mins)
11am - 1.5 Cups unsweetened silk almond milk, 1.5 Scoop Protein powder with 13g honey. Ratio Yogurt. 41g Peanut butter. (Was on the move, so blended this into a shake to take with me)
11:15am - Banana
12pm (Pre-workout) - 65g cold oats, 20g PB2fit, 1/2 scoop protein powder, 12g honey. Was also on the move, so made cold oats out of this and took with me to eat in the truck before workout.
12:15pm - HEB Protein bar
* 1pm: Workout - Arm Day
- Started with 20 mins on incline treadmill
*4x15: V-bar tricep extensions
*4x12: Hammer curls
*3x12: Reverse cross-body cable tricep extensions
*4x10: Single arm cable curl W/Fat Grips
*3x15: Reverse EZ bar Tri-extension
*3x15: Reverse EZ Bar cable curls
*4x12: Plate side dips
*4x12: Cable crunches
*4x10-12: Rope Tri-extensions
*4x10: Crunches
*4x12-15: Incline dumbbell curls
- Finished with 20 mins on incline treadmill
* Didn’t get the cardio pump in to start today. I was extremely bloated and felt like any sudden movement was going to send chunks.
4:30pm - 240g Shrimp, 95g White rice, 250g spinach/squash/zucchini/mushrooms (pic attached) No salt added to anything.
4:45pm - 30g Peanut butter and 2 Scoops Protein shake
5pm - Done eating for the day. Will be out and moving for the next couple of hours.
10pm (or earlier) - Sleep
Note: While adding the pics I realized that my Cals were over because the app was taking into an account my exercise. I didn’t realize the app did that, and I’ll be paying attention to that moving forward. Or hopefully find a way to turn it off.
Happy Friday, Bros! Y’all stay safe and move weight!!!
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@GDDY this is a good eating window, but can you change peanut butter to walnut butter?
Also banana can you change to protein bar? same calories roughly like a quest bar.
Thanks for combining both logs easier to read actually. Following closely.
@GDDY this is a good eating window, but can you change peanut butter to walnut butter?
Also banana can you change to protein bar? same calories roughly like a quest bar.
Thanks for combining both logs easier to read actually. Following closely.
Thanks for following and staying responsive man. These little changes are exactly what I need. I’ll have to look for the walnut butter. I just got a new thing of peanut butter, so I’ll have to make that do till I can find walnut butter, but I’ll definitely be on the lookout. I can swap out the Banana for a Bar now though.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
try to find it see if you can make changed.
You will definitely love n2guard. It’s great
@GDDY N2guard is the way!
Saturday Log
Today I was pretty off on my Cals/macros. This will be my rest day for the week. I was able to get 30 mins of fasted cardio in first thing this morning, and walked about 4.5 miles through the day. The fiancé and I went to a small town square about an hour away and spent the day walking around and enjoying the weather. We were supposed to be home in time to eat salmon burgers at 5pm for my last meal, but we didn’t get back by then. Thankfully I packed a small cooler and had a few planned meals with me, and a couple of backup things just in case. I ate all I had, but I was still pretty short of my Cals, and my macro ratio was pretty off. On the positive, we stopped at a diner for a late breakfast and I did have a delicious breakfast sandwich.
7am - Wake up (Water and ACV)
7:15am - Fasted cardio (incline treadmill for 30mins)
11am - Breakfast sandwich (English muffin, egg whites, Avacado, 2 Sausage pattys)
11:15am - 1.5 Cups unsweetened silk almond milk, 1.5 Scoop Protein powder with 13g honey. 20g PBfit.
2pm - 65g cold oats, 20g PB2fit, 1/2 scoop protein powder, 12g honey. Was also on the move, so made cold oats out of this and took with me.
4pm - Two scoop protein shake and Barbell protein bar
5pm - Two bananas
Today I was pretty off on my Cals/macros. This will be my rest day for the week. I was able to get 30 mins of fasted cardio in first thing this morning, and walked about 4.5 miles through the day. The fiancé and I went to a small town square about an hour away and spent the day walking around and enjoying the weather. We were supposed to be home in time to eat salmon burgers at 5pm for my last meal, but we didn’t get back by then. Thankfully I packed a small cooler and had a few planned meals with me, and a couple of backup things just in case. I ate all I had, but I was still pretty short of my Cals, and my macro ratio was pretty off. On the positive, we stopped at a diner for a late breakfast and I did have a delicious breakfast sandwich.
7am - Wake up (Water and ACV)
7:15am - Fasted cardio (incline treadmill for 30mins)
11am - Breakfast sandwich (English muffin, egg whites, Avacado, 2 Sausage pattys)
11:15am - 1.5 Cups unsweetened silk almond milk, 1.5 Scoop Protein powder with 13g honey. 20g PBfit.
2pm - 65g cold oats, 20g PB2fit, 1/2 scoop protein powder, 12g honey. Was also on the move, so made cold oats out of this and took with me.
4pm - Two scoop protein shake and Barbell protein bar
5pm - Two bananas
Update: I had a Ratio Protein cup at 7:30pm. My energy was bottomed out and headache was killing me. I’m good to go now, but I wasn’t successful staying in my 6 hour window today. Tomorrow I’ll be back on track. Tomorrow I’ll hit my fasted cardio, am going to play a short part 3, so that’ll be a little movement, and then plan to hit the gym for something similar to last Sunday. Not exhaust myself, but catch a good pump and work anything that feels healthy. I also forgot to attach Cals/macros above, so those are here.
Attachments
@GDDY Great updates man........
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@GDDY this is a good day but I see honey up here.
Yes you will have a headache as you transition into ketosis. You can cycle with low carbs to high carbs as well if the ketogenic-like state is hard for you, others do this with success.
Sunday was an active rest day. Was out moving all day, had at least 5 miles of walking in. Had some light movement in the gym that I didn’t even bother to track. It was no set format, just worked anything that felt healthy and focused on a lot of mobility and good muscle feels. Did a lot of stretching as well. I hit about 2150 Cals, with my ratio staying good at 36% Protein, 34% carbs, and 29% fat.
7:30am - Wake up, ACV and water
10:30am - Golf
11:30am - Barbell protein bar and HEB brand protein bar
1pm - Protein shake (60g Protein powder, 30g PBfit powder, 15g honey, 100g unsweetened almond milk, Ratio yogurt cup)
3pm - Asian Chicken Lettuce wraps from Cheesecake Factory
5:30pm - Chicken bowl with rice and veggies
7:30am - Wake up, ACV and water
10:30am - Golf
11:30am - Barbell protein bar and HEB brand protein bar
1pm - Protein shake (60g Protein powder, 30g PBfit powder, 15g honey, 100g unsweetened almond milk, Ratio yogurt cup)
3pm - Asian Chicken Lettuce wraps from Cheesecake Factory
5:30pm - Chicken bowl with rice and veggies
Today (Monday 2/3/25), I’m going to aim to cut my eating window down to 5 hours. I overslept and was in a rush this am and completely forgot to take progress pics, so I will take those tonight and post. I also missed my morning cardio, which sucks. I’m hitting chest today though, and I’m very excited for that. According to the scale, we’re at 19.4% bf and 174lbs. Regardless of accuracy, both of those are moving in the right direction.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Active rest is great
would love some of those gold pics big guy.I do think 5 hours is perfect if you can cut the eating window. We can get you lean lets do this.
@GDDY
Active rest is great
I do think 5 hours is perfect if you can cut the eating window. We can get you lean lets do this.
At the gym now just getting going. Will 100% take/post update pics after workout and when I get home. I challenged myself and actually got my eating window down to 4 hours today, with the last meal being 2 hours ago before the gym, and carb heavy. So we’re looking forward a solid pump here shortly. Time to zone in and hit chest hard. Will post updates shortly
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
4 hours will be interesting, you can do this EVO family support
all the awy.
Monday Log
Today is the start of Week 5.
5am - Wake up. Water and ACV
12pm - 100g Chicken and 200g white rice with peppers and mushrooms
12:30 - Ratio yogurt cup and 20 almonds
2pm -Shake (2 scoops protein powder, 30g PBfit powder, Ratio yogurt cup, 15g Honey, 1.5 Cup almond milk)
4pm (Last meal of the day)- 75g Oats, 15g PBfit powder, Half scoop protein powder. Barbell protein bar. 42g Peanut butter
* I was able to get my window down to 4 hours today (12pm-4pm). There wasn’t much issue with headaches, only a little low on energy in the morning, it definitely seems to be getting easier though. We’ll see how bad we’re feeling tomorrow morning.
5:30pm - 2 Cardazol caps and 2 Kre-alkalyn caps (will take 2 more Kre-A post workout)
6pm - 2 Cardazol caps
6pm - Gym - Chest Day
*Started with 20mins of incline treadmill, then went straight into 3 rounds of pump cardio. 30 sec rest between each cycle
- Battle Ropes for 30 secs
- 10 pushups
- 10 crunches
- 20 jumping jacks
*2x12/1x4-6/1x15 (Last set weight starting = second set weight, and drop weight as needed till 15 reps): Vertical Peck Deck
*4x12: Incline on free-weight machine (Neutral grip)
*3x10-12: Cable Fly’s (Low to High)
*3x10-12: Cable Fly’s (High to Low)
- Cable flys were back to back
*4x10: Smith Incline with bands added for resistance. Focused on slow/controlled drop and exploding up.
*4x15: Reverse cable fly’s between Incline and calve raises. (Only did this because it’s one of my favorite exercises. I’ve always loved good traps/shoulders, and this hits the spot for me. Instant pump)
*4x12: Seated Calve Raises
*3xFailure: Vertical chest press (Pushed as many full reps as I could, 8-12 usually, then did partial reps till failure)
*4x10: V-bar tricep push-downs
*4x10-15: Cable Crunches
Great workout today. Cardio is definitely improving. I felt much better at the end of today’s workout than I did a month ago.
9pm - Meal prep for tomorrow. Everything’s ready to go
10pm - Sleep. Alarm’s set for 3am to get that early morning fasted cardio in
Today marks the start of week 5. This morning when I stepped on the scale first thing, it read 174 lbs and 19.4% bf. Tonight, post workout, it read 178.4lbs and 20.4% bf.
Progress pics attached.
Today is the start of Week 5.
5am - Wake up. Water and ACV
12pm - 100g Chicken and 200g white rice with peppers and mushrooms
12:30 - Ratio yogurt cup and 20 almonds
2pm -Shake (2 scoops protein powder, 30g PBfit powder, Ratio yogurt cup, 15g Honey, 1.5 Cup almond milk)
4pm (Last meal of the day)- 75g Oats, 15g PBfit powder, Half scoop protein powder. Barbell protein bar. 42g Peanut butter
* I was able to get my window down to 4 hours today (12pm-4pm). There wasn’t much issue with headaches, only a little low on energy in the morning, it definitely seems to be getting easier though. We’ll see how bad we’re feeling tomorrow morning.
5:30pm - 2 Cardazol caps and 2 Kre-alkalyn caps (will take 2 more Kre-A post workout)
6pm - 2 Cardazol caps
6pm - Gym - Chest Day
*Started with 20mins of incline treadmill, then went straight into 3 rounds of pump cardio. 30 sec rest between each cycle
- Battle Ropes for 30 secs
- 10 pushups
- 10 crunches
- 20 jumping jacks
*2x12/1x4-6/1x15 (Last set weight starting = second set weight, and drop weight as needed till 15 reps): Vertical Peck Deck
*4x12: Incline on free-weight machine (Neutral grip)
*3x10-12: Cable Fly’s (Low to High)
*3x10-12: Cable Fly’s (High to Low)
- Cable flys were back to back
*4x10: Smith Incline with bands added for resistance. Focused on slow/controlled drop and exploding up.
*4x15: Reverse cable fly’s between Incline and calve raises. (Only did this because it’s one of my favorite exercises. I’ve always loved good traps/shoulders, and this hits the spot for me. Instant pump)
*4x12: Seated Calve Raises
*3xFailure: Vertical chest press (Pushed as many full reps as I could, 8-12 usually, then did partial reps till failure)
*4x10: V-bar tricep push-downs
*4x10-15: Cable Crunches
Great workout today. Cardio is definitely improving. I felt much better at the end of today’s workout than I did a month ago.
9pm - Meal prep for tomorrow. Everything’s ready to go
10pm - Sleep. Alarm’s set for 3am to get that early morning fasted cardio in
Today marks the start of week 5. This morning when I stepped on the scale first thing, it read 174 lbs and 19.4% bf. Tonight, post workout, it read 178.4lbs and 20.4% bf.
Progress pics attached.
Attachments
you're looking great i see you leaning out broMonday Log
Today is the start of Week 5.
5am - Wake up. Water and ACV
12pm - 100g Chicken and 200g white rice with peppers and mushrooms
12:30 - Ratio yogurt cup and 20 almonds
2pm -Shake (2 scoops protein powder, 30g PBfit powder, Ratio yogurt cup, 15g Honey, 1.5 Cup almond milk)
4pm (Last meal of the day)- 75g Oats, 15g PBfit powder, Half scoop protein powder. Barbell protein bar. 42g Peanut butter
* I was able to get my window down to 4 hours today (12pm-4pm). There wasn’t much issue with headaches, only a little low on energy in the morning, it definitely seems to be getting easier though. We’ll see how bad we’re feeling tomorrow morning.
5:30pm - 2 Cardazol caps and 2 Kre-alkalyn caps (will take 2 more Kre-A post workout)
6pm - 2 Cardazol caps
6pm - Gym - Chest Day
*Started with 20mins of incline treadmill, then went straight into 3 rounds of pump cardio. 30 sec rest between each cycle
- Battle Ropes for 30 secs
- 10 pushups
- 10 crunches
- 20 jumping jacks
*2x12/1x4-6/1x15 (Last set weight starting = second set weight, and drop weight as needed till 15 reps): Vertical Peck Deck
*4x12: Incline on free-weight machine (Neutral grip)
*3x10-12: Cable Fly’s (Low to High)
*3x10-12: Cable Fly’s (High to Low)
- Cable flys were back to back
*4x10: Smith Incline with bands added for resistance. Focused on slow/controlled drop and exploding up.
*4x15: Reverse cable fly’s between Incline and calve raises. (Only did this because it’s one of my favorite exercises. I’ve always loved good traps/shoulders, and this hits the spot for me. Instant pump)
*4x12: Seated Calve Raises
*3xFailure: Vertical chest press (Pushed as many full reps as I could, 8-12 usually, then did partial reps till failure)
*4x10: V-bar tricep push-downs
*4x10-15: Cable Crunches
Great workout today. Cardio is definitely improving. I felt much better at the end of today’s workout than I did a month ago.
9pm - Meal prep for tomorrow. Everything’s ready to go
10pm - Sleep. Alarm’s set for 3am to get that early morning fasted cardio in
Today marks the start of week 5. This morning when I stepped on the scale first thing, it read 174 lbs and 19.4% bf. Tonight, post workout, it read 178.4lbs and 20.4% bf.
Progress pics attached.
dont worry about bf scale reading you look leaner and more tight i see progress there and volume is up too bro nice
you're looking great i see you leaning out bro
Thanks bro, I really appreciate it. Muscles are definitely feeling more full, just have to keep leaning out. Things are going in the right direction, just gotta keep pushing. Hitting back/shoulders rn. Will post up today’s log post workout.
Tuesday Log
3am: Wake up
3:30-4am: 30 mins of incline treadmill. Drank water and ACV.
5am: Got to work
11am: Had first meal. 100g of chicken, 100g baked sweet potatoes, 155g white rice
11:30am: Ate ratio yogurt and Barbell protein bar
2:30pm: Ate 20 Almonds
3pm: Ate 85g of Oats, 20g PBfit powder, 20g of Protein powder. Also had 55g of Peanut Butter. I’m still on the hunt for walnut butter. Going to central market this weekend to see if they have it.
3:30pm - 5pm: Hit golf balls
5:30pm: While on the way to the gym I realized I never drank my protein shake. This would’ve put me at a 6.5 hour eating window if I drank it then. My priority right now is to get more lean, so I decided to not drink it and be in a heavier deficit today. This had me at about a 450-500 Cal deficit today, consuming about 1900Cals total. Pics posted from food log. If need be I’ll eat in a 6 hour window tomorrow, but today we were at a 4.5 window.
5:45pm: Gym
- Back and Shoulders
- Started with 20 mins on incline treadmill, then went into a quick round of Core/pump cardio with 30 secs between each round.
3x45 sec: Battle ropes
3x15: Crunches
3x10: Ab Rollers
3x25: Jumping Jacks
3x10: Body weight back extension
Then went into main workout
*3x10: Smith rows
*5x15: EZ-bar straight arm pull downs
*4x15: Smith Shoulder shrugs (behind back)
*4x30: Standing body weight calve raises
*4x10: Plate side dips
*3x12: Lat Pull Down (Mag Grip)
*2x15: Reverse cable fly’s (I want 4x12-15, by people kept jumping in in between my SS’s. I did hit this yesterday though, so not a huge loss)
*3x10-12: Seated single arm cable rows
*2x15/2x12: Cable lat raise W/Fat Grips
*4x10: Dumbbell shoulder shrugs
*4x20: Jumping jacks between shoulder shrugs
7:30pm: Post log and head home to meal prep for tomorrow
9:30pm: Sleep
3am: Wake up
3:30-4am: 30 mins of incline treadmill. Drank water and ACV.
5am: Got to work
11am: Had first meal. 100g of chicken, 100g baked sweet potatoes, 155g white rice
11:30am: Ate ratio yogurt and Barbell protein bar
2:30pm: Ate 20 Almonds
3pm: Ate 85g of Oats, 20g PBfit powder, 20g of Protein powder. Also had 55g of Peanut Butter. I’m still on the hunt for walnut butter. Going to central market this weekend to see if they have it.
3:30pm - 5pm: Hit golf balls
5:30pm: While on the way to the gym I realized I never drank my protein shake. This would’ve put me at a 6.5 hour eating window if I drank it then. My priority right now is to get more lean, so I decided to not drink it and be in a heavier deficit today. This had me at about a 450-500 Cal deficit today, consuming about 1900Cals total. Pics posted from food log. If need be I’ll eat in a 6 hour window tomorrow, but today we were at a 4.5 window.
5:45pm: Gym
- Back and Shoulders
- Started with 20 mins on incline treadmill, then went into a quick round of Core/pump cardio with 30 secs between each round.
3x45 sec: Battle ropes
3x15: Crunches
3x10: Ab Rollers
3x25: Jumping Jacks
3x10: Body weight back extension
Then went into main workout
*3x10: Smith rows
*5x15: EZ-bar straight arm pull downs
*4x15: Smith Shoulder shrugs (behind back)
*4x30: Standing body weight calve raises
*4x10: Plate side dips
*3x12: Lat Pull Down (Mag Grip)
*2x15: Reverse cable fly’s (I want 4x12-15, by people kept jumping in in between my SS’s. I did hit this yesterday though, so not a huge loss)
*3x10-12: Seated single arm cable rows
*2x15/2x12: Cable lat raise W/Fat Grips
*4x10: Dumbbell shoulder shrugs
*4x20: Jumping jacks between shoulder shrugs
7:30pm: Post log and head home to meal prep for tomorrow
9:30pm: Sleep
Attachments
Thanks. I’m looking to sub Walnut butter for the peanut butter. Add more rice and oats to replace bagels. Today I was out so had a quarter of a bagel to get my carbs. You’ll see I missed my protein shake today, so that hurt my protein intake pretty bad, but we finished the day in a pretty big defect.
Any advice on anything else can I do to tighten the diet up? Thanks for following along and helping guide, I really appreciate the support.
you look more full too bro
very nicely filling out
dont sub walnut butter for peanut butter bro
peanut butter high in omega 6 its bad for you, walnut butter way better
and dont add rice add oats and cut the bagels
big dog day toady at gym bro i see the big weights moving
fasted cardio
fasting in general do some longer fasts like 24-36 hours here and there
time restricted eating
if you really want to jack things to a whole new level do alternate day fasting. eat day 1 , fast day 2, and so on. it will murder your fat and conserve muscle even while natural
I’m eating in a 4-6 hour window daily now. If I did a 24-36 hour fast, would I still eat in my 4-6 hour window on my eat day, or closer to 8?
As you get into better shape, you'll notice you play better at golf as well.
Everything in your life will improve even your libido.
Everything in your life will improve even your libido.
lol, I can do that. I have a membership to a place with 8 bays and indoor simulators that’s close to my work, so I usually go there for an hour and a half during the week and hit. Gets blood moving and typically breaks a sweat. Perfect gym warm up.
I wouldn’t say I’m good, especially for as much as I play. I’m working on my game though. This time of year when it’s cold and rainy I usually hit indoors on a trackman. I’m a 14 handicap. I can shoot anywhere from low 80’s to high 90’s depending on the day. I shot an 80 on the course I played on the trackman yesterday. My short game is unbelievably bad and what’s holding me back. I’ll post some scorecards and shot patterns for fun here and there.
Just finished up hitting balls and now headed to hit legs
I currently use a gut detox powder called “Good Morning” that has some Lemon Juice in it as well as ACV. I’ll post a pic of the label with ingredients. It tastes much better than straight ACV and water. Not terrible to toss a little extra in either. I also add lemon to any water when I’m out, I’ve always liked lemons, so that’s easy lol.
Thanks man, it’s nice having the accountability of the Evo fam here to keep me consistent. It is early, but a great kick start to the day. Get it done first thing then I don’t have to worry about anything getting in the way later.
I’m eating in a 4-6 hour window daily now (aim for 4, but sometimes on the weekends being on a looser schedule it turns to 6). I’m definitely going to do a 24 hour fast in the near future. I never have, and I want to challenge myself. When would you recommend to do this? On a training day? Rest day? Doesn’t matter? Would it be fine to do my normal 4 hour window one day and then go straight into a 24 hour fast, and then back to my 4 hour window?
I’m hopping off the treadmill now and finally headed home for the night. Legs were feeling good today. Today’s log post is below.
Wednesday Log
3:30am: Wake up. Water and ACV
3:40am: Fasted cardio. 30 mins incline treadmill
5am: Get to work
11am: 100g chicken, 100g white rice, 100g sweet potatoes. Ratio yogurt cup. Kodiak bear bites graham crackers (not the best, I know, but it fit the macros at least).
1pm (First meal): Double protein shake (100g Almond milk, 60g Protein Powder, 20g PBfit powder)
2pm: Single Protein shake with 15g PBfit
3pm: 15 Almonds
3:30 (Last meal): 75g Oats with 15g protein powder and 15g PBfit powder. Also had 60g Peanut butter
* I was supposed to have a protein bar today too. I thought I had one in my truck but didn’t. So I finished the day about 275 Cals short of 2350.
3:30-6:30: Hit golf balls
7-8pm: Gym - Leg day
* Gym closes at 8pm, so I went straight into squats.
3x15: Squats
4x30: Standing calf raises
5x10: Crunches
3x10-12: Good girl/Bad girl
4x15: Seated leg curls
5x12/10/8/6/4: Leg extension
3x10: Glute thrust
* Finished with 30 mins of incline treadmill.
Today’s workout was pretty fast. Heart rate was high. Workout, excluding treadmill at the end, took about 30 mins. I plan to hit a couple more things for legs either Friday or Sunday.
7:50pm: Leave gym and head home
8:30pm: Meal prep for tomorrow
9:30pm: Set alarm for 3:15am and sleep
Cals/Macros attached, as well as the Good Morning gut detox powder with ACV, lemon, and other that I’m trying out
3:30am: Wake up. Water and ACV
3:40am: Fasted cardio. 30 mins incline treadmill
5am: Get to work
11am: 100g chicken, 100g white rice, 100g sweet potatoes. Ratio yogurt cup. Kodiak bear bites graham crackers (not the best, I know, but it fit the macros at least).
1pm (First meal): Double protein shake (100g Almond milk, 60g Protein Powder, 20g PBfit powder)
2pm: Single Protein shake with 15g PBfit
3pm: 15 Almonds
3:30 (Last meal): 75g Oats with 15g protein powder and 15g PBfit powder. Also had 60g Peanut butter
* I was supposed to have a protein bar today too. I thought I had one in my truck but didn’t. So I finished the day about 275 Cals short of 2350.
3:30-6:30: Hit golf balls
7-8pm: Gym - Leg day
* Gym closes at 8pm, so I went straight into squats.
3x15: Squats
4x30: Standing calf raises
5x10: Crunches
3x10-12: Good girl/Bad girl
4x15: Seated leg curls
5x12/10/8/6/4: Leg extension
3x10: Glute thrust
* Finished with 30 mins of incline treadmill.
Today’s workout was pretty fast. Heart rate was high. Workout, excluding treadmill at the end, took about 30 mins. I plan to hit a couple more things for legs either Friday or Sunday.
7:50pm: Leave gym and head home
8:30pm: Meal prep for tomorrow
9:30pm: Set alarm for 3:15am and sleep
Cals/Macros attached, as well as the Good Morning gut detox powder with ACV, lemon, and other that I’m trying out
Attachments
I get that man. I used to get off work around midnight and go to sleep around 2 am. Now I’m up around 3-3:30am and asleep by 10pm or before. And I usually take at least one day on the weekend to get 8-10 hours of sleep in to reset
Some great progression
Thursday Log
3:15am - Wake up
3:30am - 30 mins incline treadmill
4:45am - Get to work
10:45am (First meal)- Eat chicken, rice, veggies. Also ratio yogurt cup and barbell protein bar
1:30pm (pre-workout meal) - Double scoop protein shake with 20g PBfit powder. Barbell protein bar. 20 almonds.
2pm - Gym
- Arm Day
* Started with 30 mins on incline treadmill
Since I went to the gym early today, I was still pretty bloated from food, so the pump cardio didn’t happen.
4x12: Rope Tricep extensions
4x12: Hammer curls
3x15: Reverse ez-bar Tri extension
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc)
3x10-12: Single arm cable curls with fat grips
3x15: Cross body cable Tri-extension
3x15: Cable hammer curls
3:45pm (Last meal of the day) - 60g chicken breast, 135g sweet potatoes, 50g oats, 10g protein powder, 10g PBfit powder, Oikos pro yogurt cup.
I was 300 Cals short today of my 2350 goal. I packed a solid amount of avocado and a little peanut butter to finish my Cals and get my macros in, but when I went to eat it, it had gone bad. I had my eating window at 5 hours today, and it was actually pretty difficult to get even that amount of food in today. Im already falling short of my cal goals and not having trouble, so I’m thinking of dropping my daily intake down to 2000 for a couple of weeks and seeing how that goes.
I got off work early today, hence how I got my workout in early and log posted early. I’m planning to be in bed by 8pm tonight so I can hopefully catch up on some sleep. One more day till the weekend! Anyone have any special plans for the Super Bowl?
3:15am - Wake up
3:30am - 30 mins incline treadmill
4:45am - Get to work
10:45am (First meal)- Eat chicken, rice, veggies. Also ratio yogurt cup and barbell protein bar
1:30pm (pre-workout meal) - Double scoop protein shake with 20g PBfit powder. Barbell protein bar. 20 almonds.
2pm - Gym
- Arm Day
* Started with 30 mins on incline treadmill
Since I went to the gym early today, I was still pretty bloated from food, so the pump cardio didn’t happen.
4x12: Rope Tricep extensions
4x12: Hammer curls
3x15: Reverse ez-bar Tri extension
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc)
3x10-12: Single arm cable curls with fat grips
3x15: Cross body cable Tri-extension
3x15: Cable hammer curls
3:45pm (Last meal of the day) - 60g chicken breast, 135g sweet potatoes, 50g oats, 10g protein powder, 10g PBfit powder, Oikos pro yogurt cup.
I was 300 Cals short today of my 2350 goal. I packed a solid amount of avocado and a little peanut butter to finish my Cals and get my macros in, but when I went to eat it, it had gone bad. I had my eating window at 5 hours today, and it was actually pretty difficult to get even that amount of food in today. Im already falling short of my cal goals and not having trouble, so I’m thinking of dropping my daily intake down to 2000 for a couple of weeks and seeing how that goes.
I got off work early today, hence how I got my workout in early and log posted early. I’m planning to be in bed by 8pm tonight so I can hopefully catch up on some sleep. One more day till the weekend! Anyone have any special plans for the Super Bowl?
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Best you do fasting on rest days easier to manage. @GDDY
Just for inspiration there is an EVO family member @medengines he just completed a long fast over 55 hours
Start reading here:
https://www.evolutionary.org/forums...to-better-health-life-log.102860/post-1688252
and he keeps going for many hours post by post. Interesting to follow and would help you as well.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@GDDY impressive day todayThursday Log
3:15am - Wake up
3:30am - 30 mins incline treadmill
4:45am - Get to work
10:45am (First meal)- Eat chicken, rice, veggies. Also ratio yogurt cup and barbell protein bar
1:30pm (pre-workout meal) - Double scoop protein shake with 20g PBfit powder. Barbell protein bar. 20 almonds.
2pm - Gym
- Arm Day
* Started with 30 mins on incline treadmill
Since I went to the gym early today, I was still pretty bloated from food, so the pump cardio didn’t happen.
4x12: Rope Tricep extensions
4x12: Hammer curls
3x15: Reverse ez-bar Tri extension
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc)
3x10-12: Single arm cable curls with fat grips
3x15: Cross body cable Tri-extension
3x15: Cable hammer curls
3:45pm (Last meal of the day) - 60g chicken breast, 135g sweet potatoes, 50g oats, 10g protein powder, 10g PBfit powder, Oikos pro yogurt cup.
I was 300 Cals short today of my 2350 goal. I packed a solid amount of avocado and a little peanut butter to finish my Cals and get my macros in, but when I went to eat it, it had gone bad. I had my eating window at 5 hours today, and it was actually pretty difficult to get even that amount of food in today. Im already falling short of my cal goals and not having trouble, so I’m thinking of dropping my daily intake down to 2000 for a couple of weeks and seeing how that goes.
I got off work early today, hence how I got my workout in early and log posted early. I’m planning to be in bed by 8pm tonight so I can hopefully catch up on some sleep. One more day till the weekend! Anyone have any special plans for the Super Bowl?
I like your 2x21 on the curls and ez bars also good volume.Dont worry about being short on calories, we start somewhere and move forward.
Super bowl I'm going to have a cheat day lol
@GDDY Looking good bro....keep it up.......Thursday Log
3:15am - Wake up
3:30am - 30 mins incline treadmill
4:45am - Get to work
10:45am (First meal)- Eat chicken, rice, veggies. Also ratio yogurt cup and barbell protein bar
1:30pm (pre-workout meal) - Double scoop protein shake with 20g PBfit powder. Barbell protein bar. 20 almonds.
2pm - Gym
- Arm Day
* Started with 30 mins on incline treadmill
Since I went to the gym early today, I was still pretty bloated from food, so the pump cardio didn’t happen.
4x12: Rope Tricep extensions
4x12: Hammer curls
3x15: Reverse ez-bar Tri extension
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc)
3x10-12: Single arm cable curls with fat grips
3x15: Cross body cable Tri-extension
3x15: Cable hammer curls
3:45pm (Last meal of the day) - 60g chicken breast, 135g sweet potatoes, 50g oats, 10g protein powder, 10g PBfit powder, Oikos pro yogurt cup.
I was 300 Cals short today of my 2350 goal. I packed a solid amount of avocado and a little peanut butter to finish my Cals and get my macros in, but when I went to eat it, it had gone bad. I had my eating window at 5 hours today, and it was actually pretty difficult to get even that amount of food in today. Im already falling short of my cal goals and not having trouble, so I’m thinking of dropping my daily intake down to 2000 for a couple of weeks and seeing how that goes.
I got off work early today, hence how I got my workout in early and log posted early. I’m planning to be in bed by 8pm tonight so I can hopefully catch up on some sleep. One more day till the weekend! Anyone have any special plans for the Super Bowl?
@GDDY looking good bro! Hows the Cardazol treating you?Monday Log
Today is the start of Week 5.
5am - Wake up. Water and ACV
12pm - 100g Chicken and 200g white rice with peppers and mushrooms
12:30 - Ratio yogurt cup and 20 almonds
2pm -Shake (2 scoops protein powder, 30g PBfit powder, Ratio yogurt cup, 15g Honey, 1.5 Cup almond milk)
4pm (Last meal of the day)- 75g Oats, 15g PBfit powder, Half scoop protein powder. Barbell protein bar. 42g Peanut butter
* I was able to get my window down to 4 hours today (12pm-4pm). There wasn’t much issue with headaches, only a little low on energy in the morning, it definitely seems to be getting easier though. We’ll see how bad we’re feeling tomorrow morning.
5:30pm - 2 Cardazol caps and 2 Kre-alkalyn caps (will take 2 more Kre-A post workout)
6pm - 2 Cardazol caps
6pm - Gym - Chest Day
*Started with 20mins of incline treadmill, then went straight into 3 rounds of pump cardio. 30 sec rest between each cycle
- Battle Ropes for 30 secs
- 10 pushups
- 10 crunches
- 20 jumping jacks
*2x12/1x4-6/1x15 (Last set weight starting = second set weight, and drop weight as needed till 15 reps): Vertical Peck Deck
*4x12: Incline on free-weight machine (Neutral grip)
*3x10-12: Cable Fly’s (Low to High)
*3x10-12: Cable Fly’s (High to Low)
- Cable flys were back to back
*4x10: Smith Incline with bands added for resistance. Focused on slow/controlled drop and exploding up.
*4x15: Reverse cable fly’s between Incline and calve raises. (Only did this because it’s one of my favorite exercises. I’ve always loved good traps/shoulders, and this hits the spot for me. Instant pump)
*4x12: Seated Calve Raises
*3xFailure: Vertical chest press (Pushed as many full reps as I could, 8-12 usually, then did partial reps till failure)
*4x10: V-bar tricep push-downs
*4x10-15: Cable Crunches
Great workout today. Cardio is definitely improving. I felt much better at the end of today’s workout than I did a month ago.
9pm - Meal prep for tomorrow. Everything’s ready to go
10pm - Sleep. Alarm’s set for 3am to get that early morning fasted cardio in
Today marks the start of week 5. This morning when I stepped on the scale first thing, it read 174 lbs and 19.4% bf. Tonight, post workout, it read 178.4lbs and 20.4% bf.
Progress pics attached.
It definitely gives me a solid little pump and some energy into my workout. I’ve been taking 2 about 3 minutes before and 2 at the start. I may try going by what the bottle says and see how that does. It does make me sweat like a pig in my workout lol. Have you taken it? And if so how do you take it?
Quick update, I woke up Friday with a nasty bug of some sort. No appetite, lethargic af, felt like I was hit by a bus. This afternoon we’re about 70% better. Appetite is still minimal though. Basically been drinking protein shakes and a few bites of things here and there to try and get some Cals in. Hoping I can be back to 100% tomorrow and get some type of workout in. Thankfully it’s not the flu and just some sh*ty bug. I swear, nothing worse than getting sick in the middle of a cycle.
we all taken cardazol bro
its like a pre cardio staple for us
increase your vitamins intake by 2 times and high vitamin C and D also bro
we all taken cardazol bro
Nice. How do you like to take it? As stated on the bottle, or just 2-3 caps pre-workout?
Doing exactly this. We’re back to good now, going to keep vitamins all higher than normal for the week though. Also taking emergen-C for some extra Vitamin C.
Update:
Overall feeling over my weekend sickness I had. I did get in the gym yesterday just enough for a little pump and light sweat, not to overdue too much too soon. We’ll be back at it 100% yesterday. It was nice getting a little pump from several days off of illness, so we’re excited to hit chest tonight.
This morning my alarm didn’t alarm, so we woke up late and weren’t able to hit morning cardio or take progress pics, but we’ll get those pics taken tonight.
I feel like I’m not leaning out quite as much as I’d like, so I’m cutting the Cals back to 2000 and am going see how that goes.
I also went looking for Walnut butter and still have yet to find any. So I may just have to find another alternative for my fats. Avocados are a pita to keep from going bad, but I may just buy 2-3 at a time and go with that.
I did also get some fiber powder, Powdered greens with pre-biotics, and ground chia seed to add into my protein shakes. My fiber was a little low most days, so hopefully this will help fill in a few gaps.
Overall feeling over my weekend sickness I had. I did get in the gym yesterday just enough for a little pump and light sweat, not to overdue too much too soon. We’ll be back at it 100% yesterday. It was nice getting a little pump from several days off of illness, so we’re excited to hit chest tonight.
This morning my alarm didn’t alarm, so we woke up late and weren’t able to hit morning cardio or take progress pics, but we’ll get those pics taken tonight.
I feel like I’m not leaning out quite as much as I’d like, so I’m cutting the Cals back to 2000 and am going see how that goes.
I also went looking for Walnut butter and still have yet to find any. So I may just have to find another alternative for my fats. Avocados are a pita to keep from going bad, but I may just buy 2-3 at a time and go with that.
I did also get some fiber powder, Powdered greens with pre-biotics, and ground chia seed to add into my protein shakes. My fiber was a little low most days, so hopefully this will help fill in a few gaps.
Last edited:
2 caps cardazol preworkout to start bro
and 1 cap intra workout
add more vitamin D as well
dont go 100% in the gym, be careful start slow maybe 50% intensity
Monday Log
- Wake up @ 7:30
My alarm didn’t alarm this morning, and we were running late, so we missed morning cardio and progress pics. I’ll have those taken and posted first thing tomorrow morning.
- 9:30am (First meal): Protein Shake and 60g Oats
- 10:20am: Barbell protein bar
- 12pm: 125g chicken, 100g white rice, ratio yogurt cup
- 2pm: Barbell protein bar and 3/4 Dave’s Bagel (Only other carbs I had)
- 2:30pm: Frog fuel (only protein I had on me) 15g Protein
* I finished about 400 Cals short today, and way short on my fats. I thought I had almonds packed for the day, but turns out I didn’t. I’ve double checked and have avacado and almonds packed for tomorrow, so we’re good there. Needless to say, today was a low cal day, but workout was also a little lighter than usual being the first full day back since the sickness.
- 6:30pm: Gym
- Chest day (First full day back since 2 day sick bug)
* Started with 15min incline treadmill
2x12/1x6-8/1x10-12: Vertical peck deck
5x20: Body weight standing calve raises
2x10-12/1x4-6 Heavy/1x12: Smith incline bench
4x12: Kettlebell side dips
3x10: Cable flys (Low to High)
3x10: Cable flys (High to Low)
4x10: Crunches
3x15: V-bar Tricep extensions
3x10: Incline push-ups (used a flat bench)
- 8:15pm: Get Home
- 9:30-10pm: Sleep
- Wake up @ 7:30
My alarm didn’t alarm this morning, and we were running late, so we missed morning cardio and progress pics. I’ll have those taken and posted first thing tomorrow morning.
- 9:30am (First meal): Protein Shake and 60g Oats
- 10:20am: Barbell protein bar
- 12pm: 125g chicken, 100g white rice, ratio yogurt cup
- 2pm: Barbell protein bar and 3/4 Dave’s Bagel (Only other carbs I had)
- 2:30pm: Frog fuel (only protein I had on me) 15g Protein
* I finished about 400 Cals short today, and way short on my fats. I thought I had almonds packed for the day, but turns out I didn’t. I’ve double checked and have avacado and almonds packed for tomorrow, so we’re good there. Needless to say, today was a low cal day, but workout was also a little lighter than usual being the first full day back since the sickness.
- 6:30pm: Gym
- Chest day (First full day back since 2 day sick bug)
* Started with 15min incline treadmill
2x12/1x6-8/1x10-12: Vertical peck deck
5x20: Body weight standing calve raises
2x10-12/1x4-6 Heavy/1x12: Smith incline bench
4x12: Kettlebell side dips
3x10: Cable flys (Low to High)
3x10: Cable flys (High to Low)
4x10: Crunches
3x15: V-bar Tricep extensions
3x10: Incline push-ups (used a flat bench)
- 8:15pm: Get Home
- 9:30-10pm: Sleep
Week 6 Progress Pics:
I took these this morning Post my 25 mins on the treadmill cardio and my morning water and ACV.
I’ve been going lower on my Cals trying to lean out a little faster. Thinking I will adjust from 2350 to 2000 daily. Thoughts on this from progress pics attached? Or would it be better to up cardio and keep Cals at 2350? Im still running a 35% Protein - 35% Carb - 30% Fat ratio.
The scale this morning read 177.4lbs and 20.4%bf. I stepped on the “old school” scale yesterday at the gym post workout, and it had me just over 186lbs. Interesting to me that I was I was almost 10lbs lighter over night. Does this seem accurate, or could my scale be “weigh” off?
I’m about half way through my cycle now. I’d like to hear input on any cal/macro adjustments, as well as any exercise change.
I took these this morning Post my 25 mins on the treadmill cardio and my morning water and ACV.
I’ve been going lower on my Cals trying to lean out a little faster. Thinking I will adjust from 2350 to 2000 daily. Thoughts on this from progress pics attached? Or would it be better to up cardio and keep Cals at 2350? Im still running a 35% Protein - 35% Carb - 30% Fat ratio.
The scale this morning read 177.4lbs and 20.4%bf. I stepped on the “old school” scale yesterday at the gym post workout, and it had me just over 186lbs. Interesting to me that I was I was almost 10lbs lighter over night. Does this seem accurate, or could my scale be “weigh”
off? I’m about half way through my cycle now. I’d like to hear input on any cal/macro adjustments, as well as any exercise change.
Attachments
@GDDY 177 is a great weight, you seem much leaner now than in the start broWeek 6 Progress Pics:
I took these this morning Post my 25 mins on the treadmill cardio and my morning water and ACV.
I’ve been going lower on my Cals trying to lean out a little faster. Thinking I will adjust from 2350 to 2000 daily. Thoughts on this from progress pics attached? Or would it be better to up cardio and keep Cals at 2350? Im still running a 35% Protein - 35% Carb - 30% Fat ratio.
The scale this morning read 177.4lbs and 20.4%bf. I stepped on the “old school” scale yesterday at the gym post workout, and it had me just over 186lbs. Interesting to me that I was I was almost 10lbs lighter over night. Does this seem accurate, or could my scale be “weigh”
I’m about half way through my cycle now. I’d like to hear input on any cal/macro adjustments, as well as any exercise change.
you look amazing BIGGEr arms and chest and LEANER HOT!this is why the EVO family is here for you to help you with results and support and guide you and clearly you're getting results
@GDDY 177 is a great weight, you seem much leaner now than in the start bro
this is why the EVO family is here for you to help you with results and support and guide you and clearly you're getting results
Thanks bro. The EVO fam has been a huge help for sure. Excited to see what happens the next several weeks once everything starts to really kick in. Strength has gone up a lot. Weight is moving much easier week to week. On the treadmill now, then hitting back. I’ll post today’s log post workout.
happy to see you share with the family bro
Fasted cardio is going to be extremely important. The more you can do the better.
So it’s not a straight forward formula, but your handicap is determined by your 20 most recent scores, and then the best 8 of those are averaged together. It also takes the course difficulty into consideration (slope/rating/distance). But for a rough guesstimate, you could say your handicap is about that many over par that you’re expected to shoot. That’s a very rough guesstimate though. And if you’re playing in a Handicap tournament, and say for example you’re a 5 handicap, then you would get an extra stroke on the 5 hardest holes. So if the 5 hardest are all par 4’s, and you get par, you really get birdie because you gained a stroke.
Right now I’m eating in a 5 hour window every day. Today I changed the time of the window to 9am - 2pm. I’m planning to do a 24 hour fast soon, which I’ve never done, and see how that goes.
The cardio I do in the morning at 3:30am is fasted since 2pm the day before. It’s typically only 30 mins or so, but it’s about all the time I have to get in before being at work by 5am.
I typically work from about 5am-3:30pm, and then don’t get home until 8-8:30pm, so that’s going to be very hard during the week. I could probably make that work on weekends though.
Tuesday Log
- 3am: Wake up
- 3:30am: 25mins on incline treadmill with water and ACV
- 5am: Get to work
- 9am (first meal): 60g plain Oats, Ratio yogurt cup, Avocado mini cup, Half Dave’s bagel (I know I know, I need to sub these out for more rice/oats. I’m just finishing what’s in the pantry, I hate to throw good food away, and I do make them fit the macros at least)
- 11:30am: Barbell protein bar, 300g of 96% lean beef, 130g of Sautéed zucchini (just a little pepper and no sodium Tony’s on these)
- 2pm (last meal): Avacado mini cup, 200g plain white rice, 1 scoop protein shake, Powdered greens, milled chai seeds, 20 almonds.
* I did a 5 hour eating window today from 9am to 2pm and really liked that. Much less bloated than eating in a 4 hour window. We’re going to run with this for a little while.
- 4pm: Golf for an hour and a half (League is tomorrow, 9 hole - 2 man scramble, I’ll try to remember to post a pic of score card for fun)
- 6pm: Gym (Back day)
* Started with 20 mins on incline treadmill.
* Then did 3 sets of below cycle with 20 second break between each cycle
- 15 crunches
- 30 Sec battle ropes
- 10 weighted back extensions
- 25 jumping jacks
5x15: EZ Bar straight arm pull-down
2x15/2x10: Reverse cable fly’s
3x10: Smith Rows
3x12: Seated rows
1x15/2x6 Heavy/1x12/1x15: Lat pull-down (Shoulder width MAG Grip)
3x10: Plate side dips
3x20: Jumping Jacks
3x10: Cable lat raise W/Fat Grips
3x10-12: Cable Crunches
- 8:30pm: Get home, shower, prep for tomorrow
- 10pm: Set alarm for 3am and Sleep
- 3am: Wake up
- 3:30am: 25mins on incline treadmill with water and ACV
- 5am: Get to work
- 9am (first meal): 60g plain Oats, Ratio yogurt cup, Avocado mini cup, Half Dave’s bagel (I know I know, I need to sub these out for more rice/oats. I’m just finishing what’s in the pantry, I hate to throw good food away, and I do make them fit the macros at least)
- 11:30am: Barbell protein bar, 300g of 96% lean beef, 130g of Sautéed zucchini (just a little pepper and no sodium Tony’s on these)
- 2pm (last meal): Avacado mini cup, 200g plain white rice, 1 scoop protein shake, Powdered greens, milled chai seeds, 20 almonds.
* I did a 5 hour eating window today from 9am to 2pm and really liked that. Much less bloated than eating in a 4 hour window. We’re going to run with this for a little while.
- 4pm: Golf for an hour and a half (League is tomorrow, 9 hole - 2 man scramble, I’ll try to remember to post a pic of score card for fun)
- 6pm: Gym (Back day)
* Started with 20 mins on incline treadmill.
* Then did 3 sets of below cycle with 20 second break between each cycle
- 15 crunches
- 30 Sec battle ropes
- 10 weighted back extensions
- 25 jumping jacks
5x15: EZ Bar straight arm pull-down
2x15/2x10: Reverse cable fly’s
3x10: Smith Rows
3x12: Seated rows
1x15/2x6 Heavy/1x12/1x15: Lat pull-down (Shoulder width MAG Grip)
3x10: Plate side dips
3x20: Jumping Jacks
3x10: Cable lat raise W/Fat Grips
3x10-12: Cable Crunches
- 8:30pm: Get home, shower, prep for tomorrow
- 10pm: Set alarm for 3am and Sleep
Attachments
Yes scales can be off. But equally why are you weighing so frequently? And yes weight varies through the day.Week 6 Progress Pics:
I took these this morning Post my 25 mins on the treadmill cardio and my morning water and ACV.
I’ve been going lower on my Cals trying to lean out a little faster. Thinking I will adjust from 2350 to 2000 daily. Thoughts on this from progress pics attached? Or would it be better to up cardio and keep Cals at 2350? Im still running a 35% Protein - 35% Carb - 30% Fat ratio.
The scale this morning read 177.4lbs and 20.4%bf. I stepped on the “old school” scale yesterday at the gym post workout, and it had me just over 186lbs. Interesting to me that I was I was almost 10lbs lighter over night. Does this seem accurate, or could my scale be “weigh”
I’m about half way through my cycle now. I’d like to hear input on any cal/macro adjustments, as well as any exercise change.
This particular situation, strictly curiosity of accuracy of my electric scale. To track progress I typically get on the scale every 3-4 days. Here, my thought was a possible 3lb or less drop over the next 7 hours, 5 of which would be sleeping, seemed possible and all is well. However, a nearly 10lb drop over this period was higher than I expected and surprising. I guess the only true way to know the accuracy of my scale is to take it to the gym with me and step on one after the other. Looking back, It would have been good for me to have also verified the accuracy of the gym scale as well. I do think both scales are very precise, most likely my gym scale even more so than my home scale. The trends on both do seem to correlate.
So curiosity, that’s all. I’m not making any changes to anything I’m doing because of this. I was just curious of scale accuracy, but it looks like I need to tighten down my variables for a better answer.
Last edited:
@GDDY the training is top gun bro
i see you trying hardon the foods lets keep it updated pretty good ratios whats your macros on this?
I love golf and I am here looking out at 4 feet of snow, lol.
@GDDY the training is top gun bro
on the foods lets keep it updated pretty good ratios whats your macros on this?
Thanks man, I’m trying to keep it clean. Macro split is 35% Protein-35% Carbs-30% Fat for 2k Cals. I’ll post today’s log with food and macros right after this. Fair warning before you give me too much props… Friday is my birthday, so I won’t be counting Cals or fasting on Friday. I’m not eating 20lbs of sweets or anything, but the fiancé apparently has a big breakfast and dinner out planned. There’s no chance in hell that I’m about to start nick-picking her meals on my birthday, especially when she’s being selfless enough to put me first on Valentine’s Day (even if it is a bs holiday). I will absolutely hit the gym that morning though. Planning on a “whatever doesn’t hurt” workout to fill in any gaps.
Jeez bro, that is brutal. It’s been rainy and cold here, so I’ve been hitting on a Sim indoors. I am getting out Saturday and playing though for the first time in a couple months. I’m very excited.
Wednesday Log
- 3am: Wake up
- 3:20-3:50am: 30 mins of fasted incline treadmill cardio
- 9am: 2 Scoop protein shake with greens, ground chai seeds, fiber. Barbell protein bar. 10 almonds.
- 11am: 230g of chicken, with cup of squash and broccoli
- 12pm: 60g oats with 10g protein powder and 10g PBfit. 1 cup of ratio yogurt.
- 1:45pm: 200g White rice, 80g chicken, 90g carrots, 55g Avocado.
- 5-6:30pm: Golf (League night. Collectively we played the best we have in 5 weeks, we just couldn’t drop any putts. Finished +2 through 9. I’ll throw a pic of the score card up, just to keep things fresh lol)
- 7pm: Gym - Leg Day
* Gym closes at 8, so we kept the heart rate high with supper sets of everything.
3x15: Squats
3x21: Standing calve raises
3x10: Crunches
3x12: Leg press
3x10: Plate side dips
3x10-12: Good girl/Bad girl
3x10: Prone leg curls
4x15: Jumping Jacks
3x10: Leg Extensions
3x10-12: Seated calve raises
3x10: Hanging straight leg raises
3x8: Hack squats (as deep as the machine would go)
To be crunched on an hour time, this one was solid. I squeezed out as much as I could, and I didn’t go light to try and save time. We got a full tank out of tonight. Solid session.
- 8:30pm: Get home, shower, and prep for tomorrow.
- 10pm: Set alarm for 3am and sleep
Attached the score card from tonight’s 9 hole scramble on the golf sim. Putting on a Sim is very hard, and I already suck at it, so that doesn’t help. Other than that, we played pretty good and shot +2 through 9.
I also attached food Cals and Macros. We were pretty spot on today, and also pretty clean.
- 3am: Wake up
- 3:20-3:50am: 30 mins of fasted incline treadmill cardio
- 9am: 2 Scoop protein shake with greens, ground chai seeds, fiber. Barbell protein bar. 10 almonds.
- 11am: 230g of chicken, with cup of squash and broccoli
- 12pm: 60g oats with 10g protein powder and 10g PBfit. 1 cup of ratio yogurt.
- 1:45pm: 200g White rice, 80g chicken, 90g carrots, 55g Avocado.
- 5-6:30pm: Golf (League night. Collectively we played the best we have in 5 weeks, we just couldn’t drop any putts. Finished +2 through 9. I’ll throw a pic of the score card up, just to keep things fresh lol)
- 7pm: Gym - Leg Day
* Gym closes at 8, so we kept the heart rate high with supper sets of everything.
3x15: Squats
3x21: Standing calve raises
3x10: Crunches
3x12: Leg press
3x10: Plate side dips
3x10-12: Good girl/Bad girl
3x10: Prone leg curls
4x15: Jumping Jacks
3x10: Leg Extensions
3x10-12: Seated calve raises
3x10: Hanging straight leg raises
3x8: Hack squats (as deep as the machine would go)
To be crunched on an hour time, this one was solid. I squeezed out as much as I could, and I didn’t go light to try and save time. We got a full tank out of tonight. Solid session.
- 8:30pm: Get home, shower, and prep for tomorrow.
- 10pm: Set alarm for 3am and sleep
Attached the score card from tonight’s 9 hole scramble on the golf sim. Putting on a Sim is very hard, and I already suck at it, so that doesn’t help. Other than that, we played pretty good and shot +2 through 9.
I also attached food Cals and Macros. We were pretty spot on today, and also pretty clean.
Attachments
That’s asking for a lot
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Very balanced today. Did you have enough energy to play? or is that easy for you to do Golfing?
I’m sorry, What is?
Very balanced today. Did you have enough energy to play? or is that easy for you to do Golfing?
Oh yea, we had plenty of energy. Nothing a couple cups of coffee can’t fix lol.
Thursday Log
* I worked from home today, so i was a little more flexible and able to get in the gym a little earlier.
Note: My food was the same as yesterday. I knew it was good for my macros/Cals so I didn’t put it in my app, just weighed it out and ate in my 5 hour window, which was till 1:30pm. So I didn’t go into detail with food here other than what I ate right before my workout.
- 3am: Wake up
- 6:45-7:15am: Fasted cardio
- 8:10am: Doctor appointment
- 8:30am (First Meal): 60g oats with 10g PBfit. Ratio yogurt cup. Half a barbells protein bar.
- 8:45am: Gym - Arms and Shoulders
* Started with 10 mins on incline treadmill
3x15: Rope Tri-extension
3x12: Cable curls
3x10: Smith behind back shoulder shrugs
4x10: V-bar Tri extension
3x10: Single arm smith shoulder shrugs
3x10: Straight bar reverse curl
3x12: Reverse cable flys
4x15: Hammer Curls
3x10: Single arm cable extension
3x12: Overhead press
* Ate the other half of my protein bar post gym.
- 10am: Got home and worked some more
- 5pm: Met some friends out for a bit
- 9pm: Get home, Sleep. I’m sleeping in tomorrow, and taking a bit of an off day because it’s my birthday. I was also pretty shot during the gym today, so tomorrow will be a rest day.
* I did get in the scale today and had good results. Body weight was 176 and BF% was 18.9%. Things are going in the right direction
* I worked from home today, so i was a little more flexible and able to get in the gym a little earlier.
Note: My food was the same as yesterday. I knew it was good for my macros/Cals so I didn’t put it in my app, just weighed it out and ate in my 5 hour window, which was till 1:30pm. So I didn’t go into detail with food here other than what I ate right before my workout.
- 3am: Wake up
- 6:45-7:15am: Fasted cardio
- 8:10am: Doctor appointment
- 8:30am (First Meal): 60g oats with 10g PBfit. Ratio yogurt cup. Half a barbells protein bar.
- 8:45am: Gym - Arms and Shoulders
* Started with 10 mins on incline treadmill
3x15: Rope Tri-extension
3x12: Cable curls
3x10: Smith behind back shoulder shrugs
4x10: V-bar Tri extension
3x10: Single arm smith shoulder shrugs
3x10: Straight bar reverse curl
3x12: Reverse cable flys
4x15: Hammer Curls
3x10: Single arm cable extension
3x12: Overhead press
* Ate the other half of my protein bar post gym.
- 10am: Got home and worked some more
- 5pm: Met some friends out for a bit
- 9pm: Get home, Sleep. I’m sleeping in tomorrow, and taking a bit of an off day because it’s my birthday. I was also pretty shot during the gym today, so tomorrow will be a rest day.
* I did get in the scale today and had good results. Body weight was 176 and BF% was 18.9%. Things are going in the right direction
Friday Log
* This one’s going to be short. Today’s my birthday, and Valentines Day, so we’re going to enjoy the day with the fiancé and take the day off from logging for the most part. Also won’t be tracking food today. Just focusing on the fiancé and myself today. She cooked a great breakfast though. Pancakes, eggs, hash brown sticks, bacon, and fruit bowl. She also got me donut holes (I had 5) and petit fours (I had 1). I’m not a huge cake fan, and growing up my mom would always get me petit fours, so she stuck to tradition. She has dinner reservations tonight and I’ll be getting either steak or fish. I’ll take some pictures of dinner to post later as well.
I hope everyone has a great Valentine’s Day and a great Friday. I’ll be playing golf tomorrow and getting back to the daily routine.
* This one’s going to be short. Today’s my birthday, and Valentines Day, so we’re going to enjoy the day with the fiancé and take the day off from logging for the most part. Also won’t be tracking food today. Just focusing on the fiancé and myself today. She cooked a great breakfast though. Pancakes, eggs, hash brown sticks, bacon, and fruit bowl. She also got me donut holes (I had 5) and petit fours (I had 1). I’m not a huge cake fan, and growing up my mom would always get me petit fours, so she stuck to tradition. She has dinner reservations tonight and I’ll be getting either steak or fish. I’ll take some pictures of dinner to post later as well.
I hope everyone has a great Valentine’s Day and a great Friday. I’ll be playing golf tomorrow and getting back to the daily routine.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@GDDY happy birthday
you were born on valentines day? thats hot. Enjoy your day and eat as much as you want.
my issue with golf is it's not really a welcoming sport for newbies.
I work in the oil industry up here in Canada and when I go to the us, some of my clients who are younger want to play golf but the golf courses always have stuck up assholes working there who give us a hard time.
I work in the oil industry up here in Canada and when I go to the us, some of my clients who are younger want to play golf but the golf courses always have stuck up assholes working there who give us a hard time.
He should definitely play around with fasting.
It definitely is a nice weapon to use.
It definitely is a nice weapon to use.
Similar threads
