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Approved Log DGenerates Training/Diet Log - Low Test Conclusion

DGenerate

DGenerate

V.I.P.
EVO Logger
As requested by the EVO family to help understand how I got to the point that I am at in the thread listed below.

My last cycle was in 2018, I had finished off with my PCT and slowly faded from the gym. At the time I was 190lbs, 5'11", 18% BF. I buried myself in to my family/work life and made the excuses that I didn't have time to maintain the lifestyle I used to have.

Last year I decided I had enough and it was time to get back in to the gym. I had gained a good amount of weight and was sitting at 250lbs, 35% BF and it was not looking good. I looked to MFP to give me a starting point in tracking my calories and macros at a deficit. The calculator told me to start at 1600 cals/day but I thought that was way too low. I used 5 or 6 online calculators and calculated the average between them all, which put me at 2200 cals/day. Even then I thought that was a bit low so I decided to start myself at 2800 cals/day. I didn't concern myself with macros too much as long as I was getting 1.25/g of protein per lb of lean mass. So roughly 180g-200g.

I saw 10lbs come off pretty quickly and I attributed that to water weight coming off. I continued tracking my meals dropping 50-100 calories each month after I plateaud hoping to see progress. Started adding in a bit of cardio at a time. First 10 minutes, and slowly made my way up to 40 mins. Nothing was working and I was down to 1700 cals/day. Last month I decided to ask a couple trainers I knew around town for some advice. They said it sounded like my metabolism has been slowed to a halt. Their advice was to slowly reverse diet keeping quality whole foods until I got to 3000-4000 cals. I started the reverse editing and looked in to slow/damaged metabolisms. Most of the advice was to start fasting a couple days a week, check my glucose, thyroid, and hormone levels. Thyroid and glucose came back perfect, but my Test levels came back low. 7.6 nmol/L.

This is what lead me to my OP: https://www.evolutionary.org/forums/anabolic-steroids-peds/bloodwork-amp-advice-88353.html

Now I am waiting to see if I can get my doctor to prescribe TRT before I consider doing it myself.

At this moment I reversed my diet up to 3000 cals before I stopped tracking my meals closely. I am ensuring I still get my protein each day and stay consistent at the gym. Currently no cardio.

Weight: 238 lbs
BF: 32%
Height: 5'11"
Age: 32

My training is as follows:

Mon - Quads & Calves
Tue - Chest & Tri's
Wed - Hamstrings & Glutes
Thu - Shoulders
Fri - Back & Bi's
Sat - Abs & Traps
Sun - REST

IMG_0247.webp

IMG_0248.webp
 
DGenerate said:
As requested by the EVO family to help understand how I got to the point that I am at in the thread listed below.

My last cycle was in 2018, I had finished off with my PCT and slowly faded from the gym. At the time I was 190lbs, 5'11", 18% BF. I buried myself in to my family/work life and made the excuses that I didn't have time to maintain the lifestyle I used to have.

Last year I decided I had enough and it was time to get back in to the gym. I had gained a good amount of weight and was sitting at 250lbs, 35% BF and it was not looking good. I looked to MFP to give me a starting point in tracking my calories and macros at a deficit. The calculator told me to start at 1600 cals/day but I thought that was way too low. I used 5 or 6 online calculators and calculated the average between them all, which put me at 2200 cals/day. Even then I thought that was a but low so I decided to start myself at 2800 cals/day. I didn't concern myself with macros too much as long as I was getting 1.25/lb of lean mass. So roughly 180g-200g.

I saw 10lbs come off pretty quickly and I attributed that to water weight coming off. I continued tracking my meals dropping 50-100 calories each month after I plateaud hoping to see progress. Started adding in a bit of cardio at a time. First 10 minutes, and slowly made my way up to 40 mins. Nothing was working and I was down to 1700 cals/day. Last month I decided to ask a couple trainers I knew around town for some advice. They said it sounded like my metabolism has been slowed to a halt. Their advice was to slowly reverse diet keeping quality whole foods until I got to 3000-4000 cals. I started the reverse editing and looked in to slow/damaged metabolisms. Most of the advice was to start fasting a couple days a week, check my glucose, thyroid, and hormone levels. Thyroid and glucose came back perfect, but my Test levels came back low. 7.6 nmol/L.

This is what lead me to my OP: https://www.evolutionary.org/forums/anabolic-steroids-peds/bloodwork-amp-advice-88353.html

Now I am waiting to see if I can get my doctor to prescribe TRT before I consider doing it myself.

At this moment I reversed my diet up to 3000 cals before I stopped tracking my meals closely. I am ensuring I still get my protein each day and stay consistent at the gym. Currently no cardio.

Weight: 238 lbs
BF: 32%
Height: 5'11"
Age: 32

My training is as follows:

Mon - Quads & Calves
Tue - Chest & Tri's
Wed - Hamstrings & Glutes
Thu - Shoulders
Fri - Back & Bi's
Sat - Abs & Traps
Sun - REST

View attachment 14706

View attachment 14707
Click to expand...

I also started at about you size. Reverse will work but you don't need to get it up that high in calories. Being consistent in training and diet is key here and a healthy range of test level will help also. It takes time and hard work, but we all here at Evo will be behind you and supportive. Remember move as much as you can everyday as this helps also burning calories through the day. Also eat wholefoods as much as possible. You got this bro, keep working
 
this is a great thread man. it will help you and a lot of people too

would love to see you try alternate day fasting. it works and its in our DNA to do. day 1 don't eat, day 2 2-3 healthy meals. and so on. its easy to do and you will be a new man in 2 months
 
DGenerate said:
As requested by the EVO family to help understand how I got to the point that I am at in the thread listed below.

My last cycle was in 2018, I had finished off with my PCT and slowly faded from the gym. At the time I was 190lbs, 5'11", 18% BF. I buried myself in to my family/work life and made the excuses that I didn't have time to maintain the lifestyle I used to have.

Last year I decided I had enough and it was time to get back in to the gym. I had gained a good amount of weight and was sitting at 250lbs, 35% BF and it was not looking good. I looked to MFP to give me a starting point in tracking my calories and macros at a deficit. The calculator told me to start at 1600 cals/day but I thought that was way too low. I used 5 or 6 online calculators and calculated the average between them all, which put me at 2200 cals/day. Even then I thought that was a but low so I decided to start myself at 2800 cals/day. I didn't concern myself with macros too much as long as I was getting 1.25/lb of lean mass. So roughly 180g-200g.

I saw 10lbs come off pretty quickly and I attributed that to water weight coming off. I continued tracking my meals dropping 50-100 calories each month after I plateaud hoping to see progress. Started adding in a bit of cardio at a time. First 10 minutes, and slowly made my way up to 40 mins. Nothing was working and I was down to 1700 cals/day. Last month I decided to ask a couple trainers I knew around town for some advice. They said it sounded like my metabolism has been slowed to a halt. Their advice was to slowly reverse diet keeping quality whole foods until I got to 3000-4000 cals. I started the reverse editing and looked in to slow/damaged metabolisms. Most of the advice was to start fasting a couple days a week, check my glucose, thyroid, and hormone levels. Thyroid and glucose came back perfect, but my Test levels came back low. 7.6 nmol/L.

This is what lead me to my OP: https://www.evolutionary.org/forums/anabolic-steroids-peds/bloodwork-amp-advice-88353.html

Now I am waiting to see if I can get my doctor to prescribe TRT before I consider doing it myself.

At this moment I reversed my diet up to 3000 cals before I stopped tracking my meals closely. I am ensuring I still get my protein each day and stay consistent at the gym. Currently no cardio.

Weight: 238 lbs
BF: 32%
Height: 5'11"
Age: 32

My training is as follows:

Mon - Quads & Calves
Tue - Chest & Tri's
Wed - Hamstrings & Glutes
Thu - Shoulders
Fri - Back & Bi's
Sat - Abs & Traps
Sun - REST

View attachment 14706

View attachment 14707
Click to expand...

Thanks for sharing the log, we appreciate it a lot.

To start off, I would LOG your diet here. It's crucial to log your diet very closely so we can see what you're doing.

Like monday
meal
meal
meal
meal

tuesday
meal meal meal

so we can see what you're eating and how to help you.

Have you started intermittent fasting yet?
 
thanks for sharing big man
 
meals are a must
training a must
we need to see both
 
I will be following your log closely
 
big respect for the log with transformation in mind
guys right we need details to help more
 
I will start tracking my meals again starting Wednesday and keep you guys updated each Sunday on the meals I had for the week. I will start adding in fasting within the next week or so. For now I will give you the training details.


Weight x Reps

Monday (Quads/Calves)

Leg Press
450 x 12
450 x 12
450 x 12
450 x 12

Narrow Stance Hack Squats
180 x 12
230 x 12
230 x 11
230 x 12

Leg Extentions
220 x 12
220 x 11
205 x 12
190 x 10

Standing Calf Raises
320 x 12
320 x 11
280 x 10
280 x 12

Seated Calf Raise
70 x 12
70 x 11
70 x 12

Tuesday (Chest/Triceps)

Incline Dumbbell Press
120 x 12
140 x 12
140 x 12
140 x 12

Leverage Decline Chest Press
180 x 12
180 x 12
180 x 12
180 x 12

Pec Deck
145 x 12
160 x 10
150 x 9
145 x 12

Cable Flyes
55 x 10
55 x 6
44 x 10
44 x 12

Tricep Pushdown
88 x 12
77 x 12
77 x 12
77 x 12

EZ-Bar Skullcrusher
40 x 12
50 x 12
60 x 12
60 x 12

Wednesday (Back/Biceps)

Seated Cable Rows
135 x 12
140 x 12
145 x 12
150 x 12

Wide-Grip Lat Pulldown
126 x 12
126 x 10
121 x 11
121 x 11

One-Arm Dumbbell Row
40 x 24
50 x 24
60 x 24
60 x 24

Bent Over Barbell Row

135 x 12
185 x 10
135 x 12

Incline Hammer Curls
50 x 12
60 x 12
60 x 12
50 x 9

Flexor Incline Dumbbell Curls
50 x 9
40 x 10
30 x 12
30 x 12

Thursday (Shoulders)

Dumbbell Shoulder Press
40 x 12
50 x 12
50 x 12
50 x 12

Side Lateral Raise
40 x 12
50 x 12
50 x 10
40 x 12

Barbell Front Raise
40 x 12
40 x 12
40 x 10
30 x 12

Cable Rear Delt Fly
30 x 12
35 x 12
35 x 10
20 x 11

Reverse Pec Deck
130 x 12
130 x 12
130 x 12

Friday (Hamstrings/Glutes)

Lying Leg Curls
120 x 12
120 x 12
120 x 8
115 x 12

Standing Leg Curls
20 x 24
20 x 24
15 x 20
15 x 18

Seated Leg Curl
120 x 12
120 x 12
110 x 12
120 x 12

One-Legged Cable Kickback

30 x 24
30 x 24
40 x 24
30 x 24

Barbell Glute Bridge
90 x 12
90 x 11
90 x 12

Saturday (Abs/Traps)

Hanging Leg Raises
15
15
15
15

Exercise Ball Crunches
15
15
15
15

Flat Bench Leg Raises

12
12
12
12

Leverage Shrug
450 x 12
450 x 12
540 x 12
540 x 12

Calf Machine Shrugs

440 x 12
460 x 12
480 x 12
500 x 12



Sunday (REST)
 
Pigsy said:
I also started at about you size. Reverse will work but you don't need to get it up that high in calories. Being consistent in training and diet is key here and a healthy range of test level will help also. It takes time and hard work, but we all here at Evo will be behind you and supportive. Remember move as much as you can everyday as this helps also burning calories through the day. Also eat wholefoods as much as possible. You got this bro, keep working
Click to expand...

A great reply
 
Mobster said:
A great reply
Click to expand...

Mobster we all started our journey from some point high weight or low weight. The work we do to improve ourselves becomes a lifestyle. And I and others here will support there journey to achieve there goals. Specially if there being smart and healthy about it
 
DGenerate said:
I will start tracking my meals again starting Wednesday and keep you guys updated each Sunday on the meals I had for the week. I will start adding in fasting within the next week or so. For now I will give you the training details.


Weight x Reps

Monday (Quads/Calves)

Leg Press
450 x 12
450 x 12
450 x 12
450 x 12

Narrow Stance Hack Squats
180 x 12
230 x 12
230 x 11
230 x 12

Leg Extentions
220 x 12
220 x 11
205 x 12
190 x 10

Standing Calf Raises
320 x 12
320 x 11
280 x 10
280 x 12

Seated Calf Raise
70 x 12
70 x 11
70 x 12

Tuesday (Chest/Triceps)

Incline Dumbbell Press
120 x 12
140 x 12
140 x 12
140 x 12

Leverage Decline Chest Press
180 x 12
180 x 12
180 x 12
180 x 12

Pec Deck
145 x 12
160 x 10
150 x 9
145 x 12

Cable Flyes
55 x 10
55 x 6
44 x 10
44 x 12

Tricep Pushdown
88 x 12
77 x 12
77 x 12
77 x 12

EZ-Bar Skullcrusher
40 x 12
50 x 12
60 x 12
60 x 12

Wednesday (Back/Biceps)

Seated Cable Rows
135 x 12
140 x 12
145 x 12
150 x 12

Wide-Grip Lat Pulldown
126 x 12
126 x 10
121 x 11
121 x 11

One-Arm Dumbbell Row
40 x 24
50 x 24
60 x 24
60 x 24

Bent Over Barbell Row

135 x 12
185 x 10
135 x 12

Incline Hammer Curls
50 x 12
60 x 12
60 x 12
50 x 9

Flexor Incline Dumbbell Curls
50 x 9
40 x 10
30 x 12
30 x 12

Thursday (Shoulders)

Dumbbell Shoulder Press
40 x 12
50 x 12
50 x 12
50 x 12

Side Lateral Raise
40 x 12
50 x 12
50 x 10
40 x 12

Barbell Front Raise
40 x 12
40 x 12
40 x 10
30 x 12

Cable Rear Delt Fly
30 x 12
35 x 12
35 x 10
20 x 11

Reverse Pec Deck
130 x 12
130 x 12
130 x 12

Friday (Hamstrings/Glutes)

Lying Leg Curls
120 x 12
120 x 12
120 x 8
115 x 12

Standing Leg Curls
20 x 24
20 x 24
15 x 20
15 x 18

Seated Leg Curl
120 x 12
120 x 12
110 x 12
120 x 12

One-Legged Cable Kickback

30 x 24
30 x 24
40 x 24
30 x 24

Barbell Glute Bridge
90 x 12
90 x 11
90 x 12

Saturday (Abs/Traps)

Hanging Leg Raises
15
15
15
15

Exercise Ball Crunches
15
15
15
15

Flat Bench Leg Raises

12
12
12
12

Leverage Shrug
450 x 12
450 x 12
540 x 12
540 x 12

Calf Machine Shrugs

440 x 12
460 x 12
480 x 12
500 x 12



Sunday (REST)
Click to expand...

good training

keep the calories lower and fast more

you have updates?
 
DGenerate said:
Alright fellas I got my prescription for TRT. They have me on Test C 100mg/ml . Twice this month as a preload and then once a month after.

Personally I don’t think the dosage/timing is correct. What do you guys think?
Click to expand...

Seems a bit low the dose but blood work will tell you if it is or not
 
DGenerate said:
Alright fellas I got my prescription for TRT. They have me on Test C 100mg/ml . Twice this month as a preload and then once a month after.

Personally I don’t think the dosage/timing is correct. What do you guys think?
Click to expand...

ideally you want to be on 100mgs per week to get you around the right numbers

its always a good idea to find a better doctor, no different then a better auto mechanic, accountant, or dentist. there are good ones and there are not so good ones
 
stevesmi said:
ideally you want to be on 100mgs per week to get you around the right numbers

its always a good idea to find a better doctor, no different then a better auto mechanic, accountant, or dentist. there are good ones and there are not so good ones
Click to expand...

It was recommended by the pharmacy AND the physician this way so I’m guessing it has to do with the medical board of Canada. Once I do my labs and he determines my levels are stable (in their minds) I can continue in whatever way you guys would recommend.

Might take a couple months but until then I will be focused on my diet and training.
 
DGenerate said:
Alright fellas I got my prescription for TRT. They have me on Test C 100mg/ml . Twice this month as a preload and then once a month after.

Personally I don’t think the dosage/timing is correct. What do you guys think?
Click to expand...

100mgs per 2 weeks isn't anything honestly. You need at least 100-150mgs testosterone per week, I even like to see guys go up to 300mgs/week sports TRT.
 
DGenerate said:
It was recommended by the pharmacy AND the physician this way so I’m guessing it has to do with the medical board of Canada. Once I do my labs and he determines my levels are stable (in their minds) I can continue in whatever way you guys would recommend.

Might take a couple months but until then I will be focused on my diet and training.
Click to expand...

bro in texas real men use sports trt. but canada got a lot of poosies and shit. montoya and coach trevor met there on mountain tent
 
how is the fasting going tell us about it?
 
yea how did you fast did you use electrolytes?
 
id like to see you put in 1 hour am empty stomach cardio
 
e2 said:
yea how did you fast did you use electrolytes?
Click to expand...

Fasting was easy throughout the day, at night it was a bit challenging and then again a breeze in the morning until 12:30 PM. I added some salt to one of my bottles of water to get some electrolytes back.

My next fast will be Saturday and then next week I’ll add another day in.
 
DGenerate said:
Alright fellas I got my prescription for TRT. They have me on Test C 100mg/ml . Twice this month as a preload and then once a month after.

Personally I don’t think the dosage/timing is correct. What do you guys think?
Click to expand...

Blood test to be sure
 
You need more than 1700 cals I agree with the uptake in cals (needs to come from clean food) you metabolism will rebuild itself
 
It will take some time to dial in the right TRT dose for you. Just play along with them until you at least get the right monthly dose. Then you can just pin more frequently.
 
Hey guys,

this week I will start fasting every other day and tracking my nutrition. Last week I had two days where I fasted for 24 hours. I'm a firm believer in making adjustments slowly in order to make it easier to become a habit.

I figured I would give you guys a list of vitamins/supplements I am taking in the meantime.

Vitamin C
Multi
Creatine Monohydrate
Glutamine
Vitamin D3
Omega 369
Chromium Picolinate
 
DGenerate said:
Hey guys,

this week I will start fasting every other day and tracking my nutrition. Last week I had two days where I fasted for 24 hours. I'm a firm believer in making adjustments slowly in order to make it easier to become a habit.

I figured I would give you guys a list of vitamins/supplements I am taking in the meantime.

Vitamin C
Multi
Creatine Monohydrate
Glutamine
Vitamin D3
Omega 369
Chromium Picolinate
Click to expand...

We were waiting for you to start tracking. Lets start seeing your diet and training posted.

Your vitamins and supplements way too low, you need to get n2guard for liver organ support asap, with TUDCA.
 
clean your liver with n2guard and you'll get leaner trust me
 
finally we going to see you post diet?
 
potassium
magnesium
sodium
iodine
a must with TUDCA for fasting if you ask me
 
DGenerate said:
Hey guys,

this week I will start fasting every other day and tracking my nutrition. Last week I had two days where I fasted for 24 hours. I'm a firm believer in making adjustments slowly in order to make it easier to become a habit.

I figured I would give you guys a list of vitamins/supplements I am taking in the meantime.

Vitamin C
Multi
Creatine Monohydrate
Glutamine
Vitamin D3
Omega 369
Chromium Picolinate
Click to expand...

nice job man. you are improving your body
 
DGenerate said:
Hey guys,

this week I will start fasting every other day and tracking my nutrition. Last week I had two days where I fasted for 24 hours. I'm a firm believer in making adjustments slowly in order to make it easier to become a habit.

I figured I would give you guys a list of vitamins/supplements I am taking in the meantime.

Vitamin C
Multi
Creatine Monohydrate
Glutamine
Vitamin D3
Omega 369
Chromium Picolinate
Click to expand...

Not on fasting days though
 
DGenerate said:
Hey guys,

this week I will start fasting every other day and tracking my nutrition. Last week I had two days where I fasted for 24 hours. I'm a firm believer in making adjustments slowly in order to make it easier to become a habit.

I figured I would give you guys a list of vitamins/supplements I am taking in the meantime.

Vitamin C
Multi
Creatine Monohydrate
Glutamine
Vitamin D3
Omega 369
Chromium Picolinate
Click to expand...

bro yo my hero, good update
 
DGenerate said:
I decided I’ll upload my meals every other day considering the fasting and I can make better adjustments with your guys help.

The last meal of each day is actually my breakfast before I start my fast.

33951cc1c4c481b0adb4fb1300e9b2f6.jpg
Click to expand...

can you export this in text version? images hard to judge and see

please send us text bro
 
This really sucked to type up lol, but I'll keep doing it if this works for you guys. Like I said the last meal I record is always going to be my breakfast before I fast.

Meal 1

[table="width: 100%, class: grid, align: left"]
[tr]
[td]Food[/td]
[td]Calories[/td]
[td]Carbs[/td]
[td]Fat[/td]
[td]Protein[/td]
[/tr]
[tr]
[td]Maple Leaf - Flakes of Chicken (1 Can)[/td]
[td]212[/td]
[td]0[/td]
[td]11[/td]
[td]24[/td]
[/tr]
[tr]
[td]Winn Dixie - Mini Cucumbers (1)[/td]
[td]10[/td]
[td]2[/td]
[td]0[/td]
[td]1[/td]
[/tr]
[tr]
[td]Celery Stalk (1)[/td]
[td]8[/td]
[td]2[/td]
[td]0[/td]
[td]0[/td]
[/tr]
[tr]
[td]Red Onion (1/4)[/td]
[td]12[/td]
[td]3[/td]
[td]0[/td]
[td]0[/td]
[/tr]
[tr]
[td]Fresh Dill (1/4 Cup)[/td]
[td]2[/td]
[td]0[/td]
[td]0[/td]
[td]0[/td]
[/tr]
[tr]
[td]Hellmans 1/2 Fat Mayonaise (4 Tbsp)[/td]
[td]160[/td]
[td]4[/td]
[td]16[/td]
[td]0[/td]
[/tr]
[tr]
[td]Pita (2)[/td]
[td]400[/td]
[td]80[/td]
[td]4[/td]
[td]16[/td]
[/tr]
[/table]

Meal 2

[table="width: 100%, class: grid, align: left"]
[tr]
[td]Food[/td]
[td]Calories[/td]
[td]Carbs[/td]
[td]Fat[/td]
[td]Protein[/td]
[/tr]
[tr]
[td]Hellmans 1/2 Fat Mayonaise (4 Tbsp)[/td]
[td]160[/td]
[td]4[/td]
[td]16[/td]
[td]0[/td]
[/tr]
[tr]
[td]Romaine Lettuce (2 leafs)[/td]
[td]10[/td]
[td]2[/td]
[td]0[/td]
[td]1[/td]
[/tr]
[tr]
[td]Yellow Mustard[/td]
[td]0[/td]
[td]0[/td]
[td]0[/td]
[td]0[/td]
[/tr]
[tr]
[td]Tomato (3 Slices)[/td]
[td]12[/td]
[td]2[/td]
[td]0[/td]
[td]1[/td]
[/tr]
[tr]
[td]Provolone Cheese (4 Slices)[/td]
[td]295[/td]
[td]2[/td]
[td]22[/td]
[td]21[/td]
[/tr]
[tr]
[td]Smoked Turkey (6 Slices)[/td]
[td]280[/td]
[td]8[/td]
[td]18[/td]
[td]20[/td]
[/tr]
[tr]
[td]Tortilla (2)[/td]
[td]460[/td]
[td]76[/td]
[td]10[/td]
[td]14[/td]
[/tr]
[/table]

Meal 3

[table="width: 100%, class: grid, align: left"]
[tr]
[td]Food[/td]
[td]Calories[/td]
[td]Carbs[/td]
[td]Fat[/td]
[td]Protein[/td]
[/tr]
[tr]
[td]Whey Protein (2 Scoops)[/td]
[td]240[/td]
[td]6[/td]
[td]3[/td]
[td]48[/td]
[/tr]
[tr]
[td]Activia Yogurt (2 Cups)[/td]
[td]180[/td]
[td]24[/td]
[td]6[/td]
[td]8[/td]
[/tr]
[/table]

Meal 4

[table="width: 100%, class: grid, align: left"]
[tr]
[td]Food[/td]
[td]Calories[/td]
[td]Carbs[/td]
[td]Fat[/td]
[td]Protein[/td]
[/tr]
[tr]
[td]Scrambled Eggs (2)[/td]
[td]182[/td]
[td]2[/td]
[td]13[/td]
[td]12[/td]
[/tr]
[tr]
[td]Green Cabbage (15.5 oz)[/td]
[td]109[/td]
[td]25[/td]
[td]0[/td]
[td]5[/td]
[/tr]
[tr]
[td]Ginger Paste (2 tsp)[/td]
[td]20[/td]
[td]2[/td]
[td]2[/td]
[td]0[/td]
[/tr]
[tr]
[td]Garlic Ail (2 tsp)[/td]
[td]30[/td]
[td]2[/td]
[td]2[/td]
[td]0[/td]
[/tr]
[tr]
[td]Shredded Carrots (2 oz)[/td]
[td]17[/td]
[td]4[/td]
[td]0[/td]
[td]0[/td]
[/tr]
[tr]
[td]Chilli Oil (1 tbsp)[/td]
[td]59[/td]
[td]0[/td]
[td]7[/td]
[td]0[/td]
[/tr]
[tr]
[td]Whey Protein (1 Scoop)[/td]
[td]140[/td]
[td]4[/td]
[td]2[/td]
[td]26[/td]
[/tr]
[/table]

[table="width: 100%, class: grid, align: left"]
[tr]
[td]Calories 2998[/td]
[td]Carbs 254[/td]
[td]Fat 132[/td]
[td]Protein 197[/td]
[/tr]
[/table]
 
Hey guys, it's been a while to say the least. I wanted to update you guys and let you know what's been going on. As someone who was big in to fitness and fell off, I always made myself a promise to get back in to it. It would usually follow with a month long stint back in the gym and diet, with failed attempt after failed attempt. This time I have seem to found my footing.

In October 2023, I finally had enough. Battling an alcohol addiction finally came to an end. I wasn't sure if it was going to be another false promise to myself or not, but here we are more than a year later. Dedicated.

I decided to hire a personal trainer in order to keep me accountable. He is someone who has competed in the bodybuilding world. At first I told him I just wanted to get in to shape and look good for the summer. But as the months kept coming, improvements kept being made, and my dedication not faltering; we decided together it would be great for me to do a show.

I am no where near ready at this point, I am in a maintenance phase right now after dropping almost 50lbs. And we begin the next cut in April.

I'll go in to the details of my training sometime this week. But here are the before and after pictures thus far.

269lbs - 220

C Progress.webp
 
DGenerate said:
Hey guys, it's been a while to say the least. I wanted to update you guys and let you know what's been going on. As someone who was big in to fitness and fell off, I always made myself a promise to get back in to it. It would usually follow with a month long stint back in the gym and diet, with failed attempt after failed attempt. This time I have seem to found my footing.

In October 2023, I finally had enough. Battling an alcohol addiction finally came to an end. I wasn't sure if it was going to be another false promise to myself or not, but here we are more than a year later. Dedicated.

I decided to hire a personal trainer in order to keep me accountable. He is someone who has competed in the bodybuilding world. At first I told him I just wanted to get in to shape and look good for the summer. But as the months kept coming, improvements kept being made, and my dedication not faltering; we decided together it would be great for me to do a show.

I am no where near ready at this point, I am in a maintenance phase right now after dropping almost 50lbs. And we begin the next cut in April.

I'll go in to the details of my training sometime this week. But here are the before and after pictures thus far.

269lbs - 220

View attachment 78364
Click to expand...
@DGenerate welcome back to the EVO family :D we truly missed you.

We spoked about alcohol addiction before, and we are happy you were able to quit.

The before and after is impressive, you're like a new man.

Whats your cycle now?
how about your diet and training?
can you please share more.
 
LevButlerov said:
@DGenerate welcome back to the EVO family :D we truly missed you.

We spoked about alcohol addiction before, and we are happy you were able to quit.

The before and after is impressive, you're like a new man.

Whats your cycle now?
how about your diet and training?
can you please share more.
Click to expand...
When I started in October 2023 my diet was 3500 calories per day, and I kept my standard TRT dose. I didn't want to jump in to a cycle unless I knew I was serious. I managed to drop 20lbs before I decided I was going to hire a trainer.

When I started with my trainer, he dropped my calories down to 3200 to start, and he asked me to up my test to 500/week (I am on Test E). He has me on various vitamins, and only a few supplements. With each week I was able to lose 2lbs and sometimes more. After about 2-3 weeks he asked me to add EQ to my cycle. After the 15 weeks, I came back down to baseline.

Progress was moving well, and by the time I was ready for my next cycle we went with Test E and Primo. This was my first time doing Primo and I loved it. At the end of this cycle I was managed to get down to 227lbs at 2400 cals.

This is where we came in to the maintenance phase. We've been slowly upping my calorie intake, I am still sitting back at 3500 calories and im down to 220. Were going to see how high we can get up before I start gaining any weight, so that we know where to start in April for the cutting phase.
 
Alcohol addiction can be a bit for sure.

But you can definitely do it. We're proud of you.
 
Down. 50 lbs is impressive. Before. And after pictures, we can definitely tell the difference.
 
What type of alcohol were you drinking before?

Was it beer or was it more hard liquor?
 
Yeah, alcohol for sure is a real killer.

This long though will hold you accountable. So we want to see it.
 
Nice man, you made some big changes. Now we want to see you. Continue and improve.
 
Primo is a good option in those situations.

I think you should also look into VAR.
 
You have you also looked into fasting?

That might be a really good option for you.
 
DGenerate said:
When I started in October 2023 my diet was 3500 calories per day, and I kept my standard TRT dose. I didn't want to jump in to a cycle unless I knew I was serious. I managed to drop 20lbs before I decided I was going to hire a trainer.

When I started with my trainer, he dropped my calories down to 3200 to start, and he asked me to up my test to 500/week (I am on Test E). He has me on various vitamins, and only a few supplements. With each week I was able to lose 2lbs and sometimes more. After about 2-3 weeks he asked me to add EQ to my cycle. After the 15 weeks, I came back down to baseline.

Progress was moving well, and by the time I was ready for my next cycle we went with Test E and Primo. This was my first time doing Primo and I loved it. At the end of this cycle I was managed to get down to 227lbs at 2400 cals.

This is where we came in to the maintenance phase. We've been slowly upping my calorie intake, I am still sitting back at 3500 calories and im down to 220. Were going to see how high we can get up before I start gaining any weight, so that we know where to start in April for the cutting phase.
Click to expand...
@DGenerate would be very awesome if you shared the actual diet with the EVO family, you tracking?
 
DGenerate said:
Hey guys, it's been a while to say the least. I wanted to update you guys and let you know what's been going on. As someone who was big in to fitness and fell off, I always made myself a promise to get back in to it. It would usually follow with a month long stint back in the gym and diet, with failed attempt after failed attempt. This time I have seem to found my footing.

In October 2023, I finally had enough. Battling an alcohol addiction finally came to an end. I wasn't sure if it was going to be another false promise to myself or not, but here we are more than a year later. Dedicated.

I decided to hire a personal trainer in order to keep me accountable. He is someone who has competed in the bodybuilding world. At first I told him I just wanted to get in to shape and look good for the summer. But as the months kept coming, improvements kept being made, and my dedication not faltering; we decided together it would be great for me to do a show.

I am no where near ready at this point, I am in a maintenance phase right now after dropping almost 50lbs. And we begin the next cut in April.

I'll go in to the details of my training sometime this week. But here are the before and after pictures thus far.

269lbs - 220

View attachment 78364
Click to expand...
@DGenerate awesome to see a difference! Stay on that grind bro!
 
DGenerate said:
Hey guys, it's been a while to say the least. I wanted to update you guys and let you know what's been going on. As someone who was big in to fitness and fell off, I always made myself a promise to get back in to it. It would usually follow with a month long stint back in the gym and diet, with failed attempt after failed attempt. This time I have seem to found my footing.

In October 2023, I finally had enough. Battling an alcohol addiction finally came to an end. I wasn't sure if it was going to be another false promise to myself or not, but here we are more than a year later. Dedicated.

I decided to hire a personal trainer in order to keep me accountable. He is someone who has competed in the bodybuilding world. At first I told him I just wanted to get in to shape and look good for the summer. But as the months kept coming, improvements kept being made, and my dedication not faltering; we decided together it would be great for me to do a show.

I am no where near ready at this point, I am in a maintenance phase right now after dropping almost 50lbs. And we begin the next cut in April.

I'll go in to the details of my training sometime this week. But here are the before and after pictures thus far.

269lbs - 220

View attachment 78364
Click to expand...
Glad u back
 
Hey guys,

I have a little update. So the plan was always for me to take a vacation at the beginning of April, so that when I got back, it was time to start the cut. While I was away my trainer decided that we were going to do a show in a different city 1 week before the original show. When I got back we started at 3200 calories, with a new training plan for 4 days on, 1 day off and 20 mins of cardio, 5 days/week.

When It was time for my first cutting check-in, I was up 3lbs, now sitting at 225. I was religious with my diet, training, supplements. We decided to drop 300 calories.
This weeks check-in I am still 225 which means I am stabilized and now we know for sure that dropping my calories a bit more should yield some results. So this week I am starting on 2800 cals.

I will probably post some updated pictures next time.
 
DGenerate said:
Hey guys,

I have a little update. So the plan was always for me to take a vacation at the beginning of April, so that when I got back, it was time to start the cut. While I was away my trainer decided that we were going to do a show in a different city 1 week before the original show. When I got back we started at 3200 calories, with a new training plan for 4 days on, 1 day off and 20 mins of cardio, 5 days/week.

When It was time for my first cutting check-in, I was up 3lbs, now sitting at 225. I was religious with my diet, training, supplements. We decided to drop 300 calories.
This weeks check-in I am still 225 which means I am stabilized and now we know for sure that dropping my calories a bit more should yield some results. So this week I am starting on 2800 cals.

I will probably post some updated pictures next time.
Click to expand...
@DGenerate welcome back to the EVO family :D
Haven't seen you for almost 2 months now.

How about some updated pics please.
 
DGenerate said:
Hey guys,

I have a little update. So the plan was always for me to take a vacation at the beginning of April, so that when I got back, it was time to start the cut. While I was away my trainer decided that we were going to do a show in a different city 1 week before the original show. When I got back we started at 3200 calories, with a new training plan for 4 days on, 1 day off and 20 mins of cardio, 5 days/week.

When It was time for my first cutting check-in, I was up 3lbs, now sitting at 225. I was religious with my diet, training, supplements. We decided to drop 300 calories.
This weeks check-in I am still 225 which means I am stabilized and now we know for sure that dropping my calories a bit more should yield some results. So this week I am starting on 2800 cals.

I will probably post some updated pictures next time.
Click to expand...
@DGenerate Very nice update, man. Good to see you back posting.
 
DGenerate said:
Hey guys,

I have a little update. So the plan was always for me to take a vacation at the beginning of April, so that when I got back, it was time to start the cut. While I was away my trainer decided that we were going to do a show in a different city 1 week before the original show. When I got back we started at 3200 calories, with a new training plan for 4 days on, 1 day off and 20 mins of cardio, 5 days/week.

When It was time for my first cutting check-in, I was up 3lbs, now sitting at 225. I was religious with my diet, training, supplements. We decided to drop 300 calories.
This weeks check-in I am still 225 which means I am stabilized and now we know for sure that dropping my calories a bit more should yield some results. So this week I am starting on 2800 cals.

I will probably post some updated pictures next time.
Click to expand...
@DGenerate Bro, you should post up your nutrition and your training. Let's see what you're doing. Be more specific.
 
DGenerate said:
Hey guys,

I have a little update. So the plan was always for me to take a vacation at the beginning of April, so that when I got back, it was time to start the cut. While I was away my trainer decided that we were going to do a show in a different city 1 week before the original show. When I got back we started at 3200 calories, with a new training plan for 4 days on, 1 day off and 20 mins of cardio, 5 days/week.

When It was time for my first cutting check-in, I was up 3lbs, now sitting at 225. I was religious with my diet, training, supplements. We decided to drop 300 calories.
This weeks check-in I am still 225 which means I am stabilized and now we know for sure that dropping my calories a bit more should yield some results. So this week I am starting on 2800 cals.

I will probably post some updated pictures next time.
Click to expand...
@DGenerate 2800 calories is good. but you should post up your exact diet. not all 2800 cals the same
 
DGenerate said:
Hey guys,

I have a little update. So the plan was always for me to take a vacation at the beginning of April, so that when I got back, it was time to start the cut. While I was away my trainer decided that we were going to do a show in a different city 1 week before the original show. When I got back we started at 3200 calories, with a new training plan for 4 days on, 1 day off and 20 mins of cardio, 5 days/week.

When It was time for my first cutting check-in, I was up 3lbs, now sitting at 225. I was religious with my diet, training, supplements. We decided to drop 300 calories.
This weeks check-in I am still 225 which means I am stabilized and now we know for sure that dropping my calories a bit more should yield some results. So this week I am starting on 2800 cals.

I will probably post some updated pictures next time.
Click to expand...
@DGenerate Love to see this man. He should cycle your calories though, up and down. Maybe 1 day, do 2500 calories and next to 3200, calories back and forth.
 
DGenerate said:
Hey guys,

I have a little update. So the plan was always for me to take a vacation at the beginning of April, so that when I got back, it was time to start the cut. While I was away my trainer decided that we were going to do a show in a different city 1 week before the original show. When I got back we started at 3200 calories, with a new training plan for 4 days on, 1 day off and 20 mins of cardio, 5 days/week.

When It was time for my first cutting check-in, I was up 3lbs, now sitting at 225. I was religious with my diet, training, supplements. We decided to drop 300 calories.
This weeks check-in I am still 225 which means I am stabilized and now we know for sure that dropping my calories a bit more should yield some results. So this week I am starting on 2800 cals.

I will probably post some updated pictures next time.
Click to expand...
@DGenerate Good job on this update. We love to hear from you. don't be a stranger with updates

EVO family loves you and supports you!
 
DGenerate said:
Hey guys,

I have a little update. So the plan was always for me to take a vacation at the beginning of April, so that when I got back, it was time to start the cut. While I was away my trainer decided that we were going to do a show in a different city 1 week before the original show. When I got back we started at 3200 calories, with a new training plan for 4 days on, 1 day off and 20 mins of cardio, 5 days/week.

When It was time for my first cutting check-in, I was up 3lbs, now sitting at 225. I was religious with my diet, training, supplements. We decided to drop 300 calories.
This weeks check-in I am still 225 which means I am stabilized and now we know for sure that dropping my calories a bit more should yield some results. So this week I am starting on 2800 cals.

I will probably post some updated pictures next time.
Click to expand...
@DGenerate Nice job updating this working with your coach to find out the perfect way to do this. Gonna be hardcore with that training schedule.
 
DGenerate said:
Hey guys,

I have a little update. So the plan was always for me to take a vacation at the beginning of April, so that when I got back, it was time to start the cut. While I was away my trainer decided that we were going to do a show in a different city 1 week before the original show. When I got back we started at 3200 calories, with a new training plan for 4 days on, 1 day off and 20 mins of cardio, 5 days/week.

When It was time for my first cutting check-in, I was up 3lbs, now sitting at 225. I was religious with my diet, training, supplements. We decided to drop 300 calories.
This weeks check-in I am still 225 which means I am stabilized and now we know for sure that dropping my calories a bit more should yield some results. So this week I am starting on 2800 cals.

I will probably post some updated pictures next time.
Click to expand...
@DGenerate glad to see your back man. Let’s get this going!
 
DGenerate said:
Hey guys,

I have a little update. So the plan was always for me to take a vacation at the beginning of April, so that when I got back, it was time to start the cut. While I was away my trainer decided that we were going to do a show in a different city 1 week before the original show. When I got back we started at 3200 calories, with a new training plan for 4 days on, 1 day off and 20 mins of cardio, 5 days/week.

When It was time for my first cutting check-in, I was up 3lbs, now sitting at 225. I was religious with my diet, training, supplements. We decided to drop 300 calories.
This weeks check-in I am still 225 which means I am stabilized and now we know for sure that dropping my calories a bit more should yield some results. So this week I am starting on 2800 cals.

I will probably post some updated pictures next time.
Click to expand...
@DGenerate Starting at 3200 calories with the new 4 days on, 1 day off training and cardio routine sounds solid. Stabilizing at 225lbs after the initial 3lb gain shows progress, and dropping to 2800 calories this week should kick things into gear. Keep up the hard work!
 
Glad you back
 
The words of encouragement mean a lot guys. Today I am down 1.6lbs. Saturdays are my check-ins with my trainer and we decided to drop a couple calories and make some adjustments. I feel really good now that the weight is moving down.

(just to clarify) before I signed up with my trainer, I knew him from around the gym for many years and I saw that he was a competitor himself. I also watched him train a couple guys and went to some of the shows. I have no experience in the professional bodybuilding world, so when I hired him I told him he has the green light to make all the decisions he thinks are necessary. He obviously runs everything by me and explains to me why he makes the changes he does, but when I took on challenge of doing this show I told myself that I will do whatever he says.

Calories are down to 2785

Meal 1 (pre workout)
3 whole eggs
90g oatmeal
30g natural peanut butter
cinnamon

Meal 2 (post workout)
1 scoop whey
1 bana
30g cashews

Meal 3
180g chicken breast
200g sweet potato
100g green beans
15g coconut oil

Meal 4
180g ground turkey
280g white rice
15g coconut oil

Meal 5
180g plain nonfat greek yogurt
1 scoop whey
cinnamon
30g natural peanut butter

IMG_3560.webp
IMG_3561.webp
IMG_3562.webp
 
DGenerate said:
The words of encouragement mean a lot guys. Today I am down 1.6lbs. Saturdays are my check-ins with my trainer and we decided to drop a couple calories and make some adjustments. I feel really good now that the weight is moving down.

(just to clarify) before I signed up with my trainer, I knew him from around the gym for many years and I saw that he was a competitor himself. I also watched him train a couple guys and went to some of the shows. I have no experience in the professional bodybuilding world, so when I hired him I told him he has the green light to make all the decisions he thinks are necessary. He obviously runs everything by me and explains to me why he makes the changes he does, but when I took on challenge of doing this show I told myself that I will do whatever he says.

Calories are down to 2785

Meal 1 (pre workout)
3 whole eggs
90g oatmeal
30g natural peanut butter
cinnamon

Meal 2 (post workout)
1 scoop whey
1 bana
30g cashews

Meal 3
180g chicken breast
200g sweet potato
100g green beans
15g coconut oil

Meal 4
180g ground turkey
280g white rice
15g coconut oil

Meal 5
180g plain nonfat greek yogurt
1 scoop whey
cinnamon
30g natural peanut butter

View attachment 89653View attachment 89654View attachment 89655
Click to expand...
@DGenerate you do look leaner bro ;) keep after it push hard
you should start increasing cardio
 
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