Approved Log My Pre-cycle Training and Diet log

[Npcclassicphysique champ]

@lukeobz80
Slow refeed it is, if we come back 3 days from Shoot then fast will end Thursday morning.

I don't know the science but 72hr I find burns more fat then 2 x 36hr fasts.

A 72hr fast means last meal is Sunday night.

I personally don't like running fasts a 36hr then a 72hr that close together so I would skip this weekends fast and just do the same keto diet from now till Sunday.

To break the fast Bone Broth, not negotiable, its a prick to make it takes days so just go buy some.
After an hour or two i find i can start eating more solid foods.

@Freki 72 hours would be better for you bro you'll super tighten up and can keto out of it slowly and prep for the shoot depleted but dry

 

[Freki]

Supplements:

• Primabolics Intrawar (BCAAs, EAAs, Electrolytes):
  • 1 scoop AM in 800–1000ml cold water
  • ½–1 scoop before cardio
  • Optional ½ scoop mid-afternoon
  • Max: 2–2.5 scoops/day

Nope, it's a fast you don't need bcaas or eaas. Electrolytes can help.

Heart Rate Zone: 120–135 bpm (Zone 2).

Zone 1 keep below 120

And workouts are slow, take extra time between sets,

 

[lukeobz80]

Nope, it's a fast you don't need bcaas or eaas. Electrolytes can help.


Zone 1 keep below 120

And workouts are slow, take extra time between sets,

the electrolytes i have come with bcaas and eaas the powder

and yeah i can keep heart rate down with cardio

you reckon i should be training still during fast? or only after fast

what do you think of the “no fats for 2 days post break fast” that npc said

would that mean 0 fats or just minimal like 30g

 

[Freki]

the electrolytes i have come with bcaas and eaas the powder

and yeah i can keep heart rate down with cardio

you reckon i should be training still during fast? or only after fast

what do you think of the “no fats for 2 days post break fast” that npc said

would that mean 0 fats or just minimal like 30g

When your coming out you will be doing a slow refeed so that's fine. Means Minimal, Your muscles are gunna pop and get a awesome pump lol

I just did a 44hr fast pushed weights twice i don't think I could of done a third. Get at least one session in. Then judge yourself from there.

 

[lukeobz80]

When your coming out you will be doing a slow refeed so that's fine. Means Minimal, Your muscles are gunna pop and get a awesome pump lol

I just did a 44hr fast pushed weights twice i don't think I could have done a third. Get at least one session in. Then judge yourself from there.

what do you think should be my target calories for post fast?

stick with 1800?
or do i up protein and carbs and have low fats

talking thursday - sat

 

[Freki]

what do you think should be my target calories for post fast?

stick with 1800?
or do i up protein and carbs and have low fats

talking thursday - sat

I don't know what a slow refeed looks like bro. I'm assuming its 200g of carbs day1, 300g day 2, 400g day 3.

But honestly no idea

 

[Mobster]

diet

photos



training

db incline bench

20kg x 15

35kg x 10

42.5kg x 5

20kg x 10mpulse rep



watson standing flat press

1pps x 10

1.75pps x 10

2.5pps x 10

2.5pps x 8

1pps x 20



dips

+20kg x 3 into +10kg x 3

+10kg x 6 into bodyweight x 1

bodyweight x 9



flies cables

5kg x 15

10kg x 15

12.5kg x 9

15kg x 7



cardio

pics

What's that in weight?

 

[lukeobz80]

What's that in weight?

1 plate x 20kg

 

[Ulter]

diet

photos



training

db incline bench

20kg x 15

35kg x 10

42.5kg x 5

20kg x 10mpulse rep



watson standing flat press

1pps x 10

1.75pps x 10

2.5pps x 10

2.5pps x 8

1pps x 20



dips

+20kg x 3 into +10kg x 3

+10kg x 6 into bodyweight x 1

bodyweight x 9



flies cables

5kg x 15

10kg x 15

12.5kg x 9

15kg x 7



cardio

pics

@lukeobz80 diet looks great. i love your layout and training. EVO family appreciates you

 

[2Thick]

diet

photos



training

db incline bench

20kg x 15

35kg x 10

42.5kg x 5

20kg x 10mpulse rep



watson standing flat press

1pps x 10

1.75pps x 10

2.5pps x 10

2.5pps x 8

1pps x 20



dips

+20kg x 3 into +10kg x 3

+10kg x 6 into bodyweight x 1

bodyweight x 9



flies cables

5kg x 15

10kg x 15

12.5kg x 9

15kg x 7



cardio

pics

@lukeobz80 hardcore iron training right here. I love to see it. Keep up the good work.

 

[ballin2504]

diet

photos



training

db incline bench

20kg x 15

35kg x 10

42.5kg x 5

20kg x 10mpulse rep



watson standing flat press

1pps x 10

1.75pps x 10

2.5pps x 10

2.5pps x 8

1pps x 20



dips

+20kg x 3 into +10kg x 3

+10kg x 6 into bodyweight x 1

bodyweight x 9



flies cables

5kg x 15

10kg x 15

12.5kg x 9

15kg x 7



cardio

pics

@lukeobz80 quality update man. Great job.

 

[Noah Wixx]

diet

photos



training

db incline bench

20kg x 15

35kg x 10

42.5kg x 5

20kg x 10mpulse rep



watson standing flat press

1pps x 10

1.75pps x 10

2.5pps x 10

2.5pps x 8

1pps x 20



dips

+20kg x 3 into +10kg x 3

+10kg x 6 into bodyweight x 1

bodyweight x 9



flies cables

5kg x 15

10kg x 15

12.5kg x 9

15kg x 7



cardio

pics

Love the dips

 

[RoySimpson]

diet

photos



training

db incline bench

20kg x 15

35kg x 10

42.5kg x 5

20kg x 10mpulse rep



watson standing flat press

1pps x 10

1.75pps x 10

2.5pps x 10

2.5pps x 8

1pps x 20



dips

+20kg x 3 into +10kg x 3

+10kg x 6 into bodyweight x 1

bodyweight x 9



flies cables

5kg x 15

10kg x 15

12.5kg x 9

15kg x 7



cardio

pics

@lukeobz80 solid work bro! Workout is on point!

 

[lukeobz80]

diet

photos



training



feet together ass to ground smith machine squat

bar x 10 slow

1pps x 10

1pps x 10 (sticking to this weight. feeling weak asf tonight)

1pps x 10 pulse reps into bar x 10 pulse



bb rdls

bar x 10

1pps x 20 paused reps

1.5pps x 10

1pps x 12 pause elevated rdls



db bulgarian split squat

20kg x 10

30kg x 10

30kg x 6 + 10 bodyweight



abductor and adductor

15kg x 20

35kg x 10

35kg x 7



cardio only 30mins bike 400cal burnt supposedly i was in a rush didn’t take a pic

 

[LevButlerov]

diet

photos



training



feet together ass to ground smith machine squat

bar x 10 slow

1pps x 10

1pps x 10 (sticking to this weight. feeling weak asf tonight)

1pps x 10 pulse reps into bar x 10 pulse



bb rdls

bar x 10

1pps x 20 paused reps

1.5pps x 10

1pps x 12 pause elevated rdls



db bulgarian split squat

20kg x 10

30kg x 10

30kg x 6 + 10 bodyweight



abductor and adductor

15kg x 20

35kg x 10

35kg x 7



cardio only 30mins bike 400cal burnt supposedly i was in a rush didn’t take a pic

Staying keto @lukeobz80 now as you're closer to the shoot, cut fat by 20 grams and protein keep the same. Lets prep for fasting.

 

[lukeobz80]

Staying keto @lukeobz80 now as you're closer to the shoot, cut fat by 20 grams and protein keep the same. Lets prep for fasting.

so 100P 30c 120F

 

[LevButlerov]

so 100P 30c 120F

Exactly like that but cut fat to 100.

 

[lukeobz80]

Exactly like that but cut fat to 100.

okay.

for sat/sun are my calories and macros exactly the same before i start fasting 5pm sunday?

should i eat the full 1000+ cals (i don’t know how many cals 100p 30c 100f will be) on sunday before starting fast 5pm? or is it better to start fast not on a full day of eating

@Freki @LevButlerov

 

[LevButlerov]

okay.

for sat/sun are my calories and macros exactly the same before i start fasting 5pm sunday?

should i eat the full 1000+ cals (i don’t know how many cals 100p 30c 100f will be) on sunday before starting fast 5pm? or is it better to start fast not on a full day of eating

@Freki @LevButlerov

Dont have a full day of food, try to cut food around 4pm on pre fast day @lukeobz80

 

[Freki]

Countdown is on exciting times brother

 

[lukeobz80]

Dont have a full day of food, try to cut food around 4pm on pre fast day @lukeobz80

so if my average is like 1800cals, do i eat 1000 cals before i start fasting?

what should the macro breakdown be?

normally id eat 900-1000cals at work then have the rest at dinner time

 

[LevButlerov]

so if my average is like 1800cals, do i eat 1000 cals before i start fasting?

what should the macro breakdown be?

normally id eat 900-1000cals at work then have the rest at dinner time

80 fat 60 protein and very low carbs start there.

 

[25homes]

Diet is key

 

[Freki]

All set mate @lukeobz80 ?

I'll be doing a fast at same time, last feed was 5.30pm sunday

 

[lukeobz80]

All set mate @lukeobz80 ?

I'll be doing a fast at same time, last feed was 5.30pm sunday

yeah, haven’t been updating much that’s my bad.

last meal was around 3pm yesterday.
was like 1.1k cals for the day.

on my fasting salts and teas now
having black, peppermint, lemon and ginger, chamomile tea throughout the day

 

[Freki]

yeah, haven’t been updating much that’s my bad.

last meal was around 3pm yesterday.
was like 1.1k cals for the day.

on my fasting salts and teas now
having black, peppermint, lemon and ginger, chamomile tea throughout the day

Good to hear, personally find 3rd day is easiest, sleep is shithouse that's the worst for me, but don't get the hunger pains to bad. Let's get it brother

 

[lukeobz80]

Good to hear, personally find 3rd day is easiest, sleep is shithouse that's the worst for me, but don't get the hunger pains to bad. Let's get it brother

i’ll keep everyone updated. last 36hr fast my sleep was bad. couldn’t sleep much so i’ll see how i go

 

[Npcclassicphysique champ]

yeah, haven’t been updating much that’s my bad.

last meal was around 3pm yesterday.
was like 1.1k cals for the day.

on my fasting salts and teas now
having black, peppermint, lemon and ginger, chamomile tea throughout the day

i’ll keep everyone updated. last 36hr fast my sleep was bad. couldn’t sleep much so i’ll see how i go

get some valerian and magnesium with zince prebed bro

 

[lukeobz80]

get some valerian and magnesium with zince prebed bro

@LevButlerov @Npcclassicphysique champ

what should my calories look like for thursday, friday and saturday (shoot is sunday 8am)

i’ll break fast 5pm on wednesday and have my broth and small portions of food which i sent in the log before, but what should my macros be for the last 3 days prior to shoot day?

what should i be aiming for macro wise?

im pretty sure one of yous said low fats and up the carbs but can one of yous give me an exact number i can make as a goal? do i start thursday with low carbs carbs and then increase each day?

all the help is greatly appreciated. if you guys dont know then ill just ask chatgpt

 

[Npcclassicphysique champ]

@LevButlerov @Npcclassicphysique champ

what should my calories look like for thursday, friday and saturday (shoot is sunday 8am)

i’ll break fast 5pm on wednesday and have my broth and small portions of food which i sent in the log before, but what should my macros be for the last 3 days prior to shoot day?

what should i be aiming for macro wise?

im pretty sure one of yous said low fats and up the carbs but can one of yous give me an exact number i can make as a goal? do i start thursday with low carbs carbs and then increase each day?

all the help is greatly appreciated. if you guys dont know then ill just ask chatgpt

low carbs for sure bro more protein and fats to fill out
carbs think 50-70 protein 120-150 and 80-100 fat @lukeobz80

 

[lukeobz80]

low carbs for sure bro more protein and fats to fill out
carbs think 50-70 protein 120-150 and 80-100 fat @lukeobz80

is that for every day or do i slowly ramp up carbs until saturday and then have more like 100-160carbs sat before shoot?

 

[Npcclassicphysique champ]

is that for every day or do i slowly ramp up carbs until saturday and then have more like 100-160carbs sat before shoot?

up by 20-30 carbs every day but dont go over 150 you might overspill and look bloated
better be tight and dry than bloated bro

 

[lukeobz80]

up by 20-30 carbs every day but dont go over 150 you might overspill and look bloated
better be tight and dry than bloated bro

okay so

thursday
50-70C
120-150P
80-100F

Friday
70-100C
120-150P
80-100F

saturday
90-130C
120-150P
80-100F

what should my calories look like here? (been on 1800 for this deficit.)

do i increase fats and protein each day too or just carbs, or do i lower fats/protein to compensate for extra carb calories ?

 

[Npcclassicphysique champ]

okay so

thursday
50-70C
120-150P
80-100F

Friday
70-100C
120-150P
80-100F

saturday
90-130C
120-150P
80-100F

what should my calories look like here? (been on 1800 for this deficit.)

do i increase fats and protein each day too or just carbs, or do i lower fats/protein to compensate for extra carb calories ?

yea i would say this is good but sat cut the fats to 60 grams bro
the calories dont matter as the macros will match them
just carbs up and protein up and fri sat protein go to 130-140
but keep fats low fir say 60-80

 

[lukeobz80]

okay too easy

thursday
50-70C
120-150P
80-100F

Friday
70-100C
120-150P
80-100F

saturday
90-130C
130-140P
60-80F


for sunday before shoot if im feeling flat should i have a banana/ricecake w honey 2hr before shoot? or have nothing prior to my shoot ?

 

[LevButlerov]

okay too easy

thursday
50-70C
120-150P
80-100F

Friday
70-100C
120-150P
80-100F

saturday
90-130C
130-140P
60-80F


for sunday before shoot if im feeling flat should i have a banana/ricecake w honey 2hr before shoot? or have nothing prior to my shoot ?

You can do banana honey but careful not to overspill, will be easy, at least do it 3 hours out to see and SLOWLY eat. @lukeobz80

 

[lukeobz80]

You can do banana honey but careful not to overspill, will be easy, at least do it 3 hours out to see and SLOWLY eat. @lukeobz80

okay. if i’m feeling flat on sunday morning, will be waking up around 5-6ish to get to shoot location in time for 8:30, i’ll have a banana with a tsp of honey at say 5:30-6

would it be safer to stick to nothing or half a banana max

 

[LevButlerov]

okay. if i’m feeling flat on sunday morning, will be waking up around 5-6ish to get to shoot location in time for 8:30, i’ll have a banana with a tsp of honey at say 5:30-6

would it be safer to stick to nothing or half a banana max

You can try it but be careful not to overspill, better be flat than bloated.

 

[lukeobz80]

You can try it but be careful not to overspill, better be flat than bloated.

what would you suggest? be safe and not eat?

 

[LevButlerov]

what would you suggest? be safe and not eat?

I think banana rice cakes will work just do NOT overeat them lol easy to overspill.

 

[lukeobz80]

I think banana rice cakes will work just do NOT overeat them lol easy to overspill.

this is what chatgpt suggested

Morning Meal – ~90 mins before shoot (e.g., 6:30–7:00 AM)



Keep it light, dry, and pump-friendly:



Rice + Chicken + Honey combo

• 100g grilled chicken breast (dry, seasoned)

• 75g cooked jasmine rice (plain)

• 5g honey drizzled on rice

• 1–2g pink salt

• 1 tsp olive oil (optional for flavor and minor fat content)



Macros:

• ~35g P

• ~28–30g C

• ~6–7g F

• ~300–350 kcal










should i do this or just have 1 rice cake with 1/2tsp honey at 6:30

 

[lukeobz80]

also does this sound good to break fast with




5:00 PM – Meal 1 (Break Fast)

1. Bone Broth – 1 cup (250ml)

• 40 kcal | 10g protein
• Add pinch of salt for sodium replenishment.

2. White Jasmine Rice – 100g cooked (~½ cup)

• 130 kcal | 30g carbs

3. Chicken Breast (boiled, steamed or grilled plain) – 80g

• 130 kcal | 25g protein

4. Steamed Zucchini or Carrots – ~50g (optional, very soft-cooked)

• 15 kcal | 3g carbs

Eat slowly, chew thoroughly, wait 1 hour before next meal.





~6:30–7:00 PM – Meal 2 (Light Refeed)





1. Egg Whites – 150g (~5 egg whites)

• 75 kcal | 15g protein

White Potato (boiled or steamed) – 100g

• 90 kcal | 20g carbs

3. Blueberries – 40g (~¼ cup)

• 25 kcal | 6g carbs

4. Optional: Chamomile or peppermint tea after this meal











Totals: ~560 kcal

• ~42g protein
• ~50g carbs
• ~8g fat

@Freki
@LevButlerov

 

[Freki]

also does this sound good to break fast with




5:00 PM – Meal 1 (Break Fast)

1. Bone Broth – 1 cup (250ml)

• 40 kcal | 10g protein
• Add pinch of salt for sodium replenishment.

2. White Jasmine Rice – 100g cooked (~½ cup)

• 130 kcal | 30g carbs

3. Chicken Breast (boiled, steamed or grilled plain) – 80g

• 130 kcal | 25g protein

4. Steamed Zucchini or Carrots – ~50g (optional, very soft-cooked)

• 15 kcal | 3g carbs

Eat slowly, chew thoroughly, wait 1 hour before next meal.





~6:30–7:00 PM – Meal 2 (Light Refeed)





1. Egg Whites – 150g (~5 egg whites)

• 75 kcal | 15g protein

White Potato (boiled or steamed) – 100g

• 90 kcal | 20g carbs

3. Blueberries – 40g (~¼ cup)

• 25 kcal | 6g carbs

4. Optional: Chamomile or peppermint tea after this meal











Totals: ~560 kcal

• ~42g protein
• ~50g carbs
• ~8g fat

@Freki
@LevButlerov

I've never put to much thought into it, i just have a cup of bone broth wait a bit then eat something healthy.

How's the fast going?
How many hours?
I'm at 41hrs

 

[lukeobz80]

I've never put to much thought into it, i just have a cup of bone broth wait a bit then eat something healthy.

How's the fast going?
How many hours?
I'm at 41hrs

fast is going good. was hungry for the first 24hrs, then it went away. woke up this morning at 36 felt amazing. now roughly at 44hrs (5pm start but i ate my last meal 3:30pm sunday so technically 46hrs)

feeling good. not particularly hungry but i can feel how empty my stomach is.

sleep last night went forever. wasn’t the best sleep. literally got up at 12am and showered for work because i thought it was 5am hahaha. woke up a few times but it wasn’t the worst.

i’ll be fine for the 72hrs. not gonna quit. i am definitely craving my cheat meal after my shoot though hahaha. can’t wait to eat some junk

definitely keen to slowly refeed for the rest of the week. it’s going to feel so good having carbs back

 

[LevButlerov]

this is what chatgpt suggested

Morning Meal – ~90 mins before shoot (e.g., 6:30–7:00 AM)



Keep it light, dry, and pump-friendly:



Rice + Chicken + Honey combo

• 100g grilled chicken breast (dry, seasoned)

• 75g cooked jasmine rice (plain)

• 5g honey drizzled on rice

• 1–2g pink salt

• 1 tsp olive oil (optional for flavor and minor fat content)



Macros:

• ~35g P

• ~28–30g C

• ~6–7g F

• ~300–350 kcal










should i do this or just have 1 rice cake with 1/2tsp honey at 6:30

also does this sound good to break fast with




5:00 PM – Meal 1 (Break Fast)

1. Bone Broth – 1 cup (250ml)

• 40 kcal | 10g protein
• Add pinch of salt for sodium replenishment.

2. White Jasmine Rice – 100g cooked (~½ cup)

• 130 kcal | 30g carbs

3. Chicken Breast (boiled, steamed or grilled plain) – 80g

• 130 kcal | 25g protein

4. Steamed Zucchini or Carrots – ~50g (optional, very soft-cooked)

• 15 kcal | 3g carbs

Eat slowly, chew thoroughly, wait 1 hour before next meal.





~6:30–7:00 PM – Meal 2 (Light Refeed)





1. Egg Whites – 150g (~5 egg whites)

• 75 kcal | 15g protein

White Potato (boiled or steamed) – 100g

• 90 kcal | 20g carbs

3. Blueberries – 40g (~¼ cup)

• 25 kcal | 6g carbs

4. Optional: Chamomile or peppermint tea after this meal











Totals: ~560 kcal

• ~42g protein
• ~50g carbs
• ~8g fat

@Freki
@LevButlerov

fast is going good. was hungry for the first 24hrs, then it went away. woke up this morning at 36 felt amazing. now roughly at 44hrs (5pm start but i ate my last meal 3:30pm sunday so technically 46hrs)

feeling good. not particularly hungry but i can feel how empty my stomach is.

sleep last night went forever. wasn’t the best sleep. literally got up at 12am and showered for work because i thought it was 5am hahaha. woke up a few times but it wasn’t the worst.

i’ll be fine for the 72hrs. not gonna quit. i am definitely craving my cheat meal after my shoot though hahaha. can’t wait to eat some junk

definitely keen to slowly refeed for the rest of the week. it’s going to feel so good having carbs back

Stay 72 hours dont quit.

the ratios are fine but fat should be close to 0, dont eat potatoes. Just some bananas honey pre and light rice cakes. @lukeobz80

 

[lukeobz80]

61hrs in yesterday was a breeze. feeling amazing today. not hungry, but can still fill the empty stomach. not particularly tired or drained or feeling weak (obviously couldn’t hit the gym but i don’t feel sucked or energy)

last 12hrs now till i break fast. honestly been a good experience. was happy looking in the mirror last night seeing how dry i looked. still got fat on me but it’s whatever

thank you everyone for your help

 

[LevButlerov]

61hrs in yesterday was a breeze. feeling amazing today. not hungry, but can still fill the empty stomach. not particularly tired or drained or feeling weak (obviously couldn’t hit the gym but i don’t feel sucked or energy)

last 12hrs now till i break fast. honestly been a good experience. was happy looking in the mirror last night seeing how dry i looked. still got fat on me but it’s whatever

thank you everyone for your help

EVO family is here to help you @lukeobz80 this is why you log here, not just for info but for support and guidance.

You will look dry for the shoot just dont overspill and dont overeat control yourself.

 

[lukeobz80]

EVO family is here to help you @lukeobz80 this is why you log here, not just for info but for support and guidance.

You will look dry for the shoot just dont overspill and dont overeat control yourself.

definitely won’t over eat.

just worried if i stay bloated for too long after meals etc

i’ll time my last meal for early sat night and have a banana with honey before i leave if im flat or even half a banana by itself just to get something in

 

[LevButlerov]

definitely won’t over eat.

just worried if i stay bloated for too long after meals etc

i’ll time my last meal for early sat night and have a banana with honey before i leave if im flat or even half a banana by itself just to get something in

You wont be bloated if you keep control of the food.

 

[BodyMonster34]

61hrs in yesterday was a breeze. feeling amazing today. not hungry, but can still fill the empty stomach. not particularly tired or drained or feeling weak (obviously couldn’t hit the gym but i don’t feel sucked or energy)

last 12hrs now till i break fast. honestly been a good experience. was happy looking in the mirror last night seeing how dry i looked. still got fat on me but it’s whatever

thank you everyone for your help

@lukeobz80 Bro. That an awesome thing. Good job when we're on tanker and we run out of food, we have to fast. Big Wigs. Don't feed us.

 

[ceo]

61hrs in yesterday was a breeze. feeling amazing today. not hungry, but can still fill the empty stomach. not particularly tired or drained or feeling weak (obviously couldn’t hit the gym but i don’t feel sucked or energy)

last 12hrs now till i break fast. honestly been a good experience. was happy looking in the mirror last night seeing how dry i looked. still got fat on me but it’s whatever

thank you everyone for your help

@lukeobz80 Bros. That's awesome That you're gonna be fasting. That's a true champion and much respect for that. Keep up the good work.

 

[Mobster]

61hrs in yesterday was a breeze. feeling amazing today. not hungry, but can still fill the empty stomach. not particularly tired or drained or feeling weak (obviously couldn’t hit the gym but i don’t feel sucked or energy)

last 12hrs now till i break fast. honestly been a good experience. was happy looking in the mirror last night seeing how dry i looked. still got fat on me but it’s whatever

thank you everyone for your help

Well done

 

[lukeobz80]

broke fast around 6pm so technically 75hrs fast roughly.

followed what chatgpt gave me for a meal plan.

 

[Freki]

broke fast around 6pm so technically 75hrs fast roughly.

followed what chatgpt gave me for a meal plan.

No pics bro? Going to make us wait till Sunday
Congrats on finishing the fast, good stuff

 

[ROIDDERS]

61hrs in yesterday was a breeze. feeling amazing today. not hungry, but can still fill the empty stomach. not particularly tired or drained or feeling weak (obviously couldn’t hit the gym but i don’t feel sucked or energy)

last 12hrs now till i break fast. honestly been a good experience. was happy looking in the mirror last night seeing how dry i looked. still got fat on me but it’s whatever

thank you everyone for your help

@lukeobz80 , that's definitely some good fasting. You keep that up. You'll build a lot of autophagy in the body. You'll actually over time, build more muscle, believe it or not.

 

[Ulter]

61hrs in yesterday was a breeze. feeling amazing today. not hungry, but can still fill the empty stomach. not particularly tired or drained or feeling weak (obviously couldn’t hit the gym but i don’t feel sucked or energy)

last 12hrs now till i break fast. honestly been a good experience. was happy looking in the mirror last night seeing how dry i looked. still got fat on me but it’s whatever

thank you everyone for your help

@lukeobz80 thank you as well. EVO family appreciates your dedication and honesty.

you can still workout while fasting just make sure you hydrate

 

[Noah Wixx]

61hrs in yesterday was a breeze. feeling amazing today. not hungry, but can still fill the empty stomach. not particularly tired or drained or feeling weak (obviously couldn’t hit the gym but i don’t feel sucked or energy)

last 12hrs now till i break fast. honestly been a good experience. was happy looking in the mirror last night seeing how dry i looked. still got fat on me but it’s whatever

thank you everyone for your help

61 hours that is insanity

 

[2Thick]

61hrs in yesterday was a breeze. feeling amazing today. not hungry, but can still fill the empty stomach. not particularly tired or drained or feeling weak (obviously couldn’t hit the gym but i don’t feel sucked or energy)

last 12hrs now till i break fast. honestly been a good experience. was happy looking in the mirror last night seeing how dry i looked. still got fat on me but it’s whatever

thank you everyone for your help

@lukeobz80 you can still train during a long fast like that. just make sure you keep hydrated as your electrolytes could be off.
also make sure you tone down the workouts as your muscles will be flat

 

[lukeobz80]

@lukeobz80 you can still train during a long fast like that. just make sure you keep hydrated as your electrolytes could be off.
also make sure you tone down the workouts as your muscles will be flat

yeah i’ll be toning them down doing light weight high reps

 

[2Thick]

yeah i’ll be toning them down doing light weight high reps

yeah its a great fat burning time to train while fasting.. get 2-3x the results

 

[lukeobz80]

yeah its a great fat burning time to train while fasting.. get 2-3x the results

oh no i already broke fast yesterday. stuck to only light cardio. i’m now on the slow feed for my shoot on sunday

 

[Npcclassicphysique champ]

oh no i already broke fast yesterday. stuck to only light cardio. i’m now on the slow feed for my shoot on sunday

get some pre shoot pics up now bro @lukeobz80

 

[lukeobz80]

get some pre shoot pics up now bro @lukeobz80

will do tonight at the gym

 

[RoySimpson]

61hrs in yesterday was a breeze. feeling amazing today. not hungry, but can still fill the empty stomach. not particularly tired or drained or feeling weak (obviously couldn’t hit the gym but i don’t feel sucked or energy)

last 12hrs now till i break fast. honestly been a good experience. was happy looking in the mirror last night seeing how dry i looked. still got fat on me but it’s whatever

thank you everyone for your help

@lukeobz80 fasting is the real deal!

 

[lukeobz80]

thurs 15 may 3 days out from shoot

first workout post fast. didn’t track workout. was doing light weight high reps

doing cardio now

 

[lukeobz80]

thurs 15 may 3 days out from shoot

first workout post fast. didn’t track workout. was doing light weight high reps

doing cardio now

these are the pics. idk why they’re so dark when i upload them to here. they are so much brighter on my camera roll

 

[Freki]

these are the pics. idk why they’re so dark when i upload them to here. they are so much brighter on my camera roll

Visible abs bro, great work, best I've seen you

 

[lukeobz80]

Visible abs bro, great work, best I've seen you

bro i’m so happy with how i look. imagine how much better id look if the shoot wasn’t last minute and i had another month or two.

either way im happy with how i look. first time ever seeing visible abs. from an obese kid to this

thank you for all your help brother

you and all the other boys have all the credit. can’t wait to have this shoot

 

[Freki]

bro i’m so happy with how i look. imagine how much better id look if the shoot wasn’t last minute and i had another month or two.

either way im happy with how i look. first time ever seeing visible abs. from an obese kid to this

thank you for all your help brother

you and all the other boys have all the credit. can’t wait to have this shoot

Well I'm impressed, you look like a fitness model and some great tools you now have to utilize going forward. It's been a pleasure seeing you change.

 

[2Thick]

oh no i already broke fast yesterday. stuck to only light cardio. i’m now on the slow feed for my shoot on sunday

ah okay i misunderstood!

 

[ballin2504]

61hrs in yesterday was a breeze. feeling amazing today. not hungry, but can still fill the empty stomach. not particularly tired or drained or feeling weak (obviously couldn’t hit the gym but i don’t feel sucked or energy)

last 12hrs now till i break fast. honestly been a good experience. was happy looking in the mirror last night seeing how dry i looked. still got fat on me but it’s whatever

thank you everyone for your help

@lukeobz80 man that is awesome fasting like that. I feel so much better after a long fast like that

 

[Npcclassicphysique champ]

thurs 15 may 3 days out from shoot

first workout post fast. didn’t track workout. was doing light weight high reps

doing cardio now

this is good you fat loading bro

 

[Npcclassicphysique champ]

these are the pics. idk why they’re so dark when i upload them to here. they are so much brighter on my camera roll

you look good bro but why they so dark? just use LIGHT function on phone and make them normal @lukeobz80 reupload please
my eyes hurt just looking zoomed into them LOL

 

[lukeobz80]

you look good bro but why they so dark? just use LIGHT function on phone and make them normal @lukeobz80 reupload please
my eyes hurt just looking zoomed into them LOL

yeah i don’t know why they went so dark like that. i just brightened them. here you go

 

[lukeobz80]

yeah i don’t know why they went so dark like that. i just brightened them. here you go

this was a month ago (apr 13) when i got my shoot date and we started dialing up my diet and training

 

[Npcclassicphysique champ]

yeah i don’t know why they went so dark like that. i just brightened them. here you go

this was a month ago (apr 13) when i got my shoot date and we started dialing up my diet and training

@lukeobz80 no doubt about it bro you ve leaned out like crazy in such a short time
the modelling photos will be legit
but you need to keep carbs VERY low dont eat carbs so you flat and not bloated pre shoot

 

[lukeobz80]

@lukeobz80 no doubt about it bro you ve leaned out like crazy in such a short time
the modelling photos will be legit
but you need to keep carbs VERY low dont eat carbs so you flat and not bloated pre shoot

yeah sat carbs will be 90-130g and last meal will be 6:30-7, 13hrs from shoot. if i have smth in the morning it’ll be a rice cake or two or something very minimal

 

[Npcclassicphysique champ]

yeah sat carbs will be 90-130g and last meal will be 6:30-7, 13hrs from shoot. if i have smth in the morning it’ll be a rice cake or two or something very minimal

i would not eat carbs until closer to 8 hours pre shoot bro

 

[lukeobz80]

i would not eat carbs until closer to 8 hours pre shoot bro

what do you mean? not eat any carbs at all, all day until midnight? or have my last meal midnight? regardless i’m going to be waking up at 5am and my shoot is 8:30 so im going to need more sleep and won’t be able to do that

 

[lukeobz80]

also this is what i’m planning to eat today.

what do you think.

these are the same macro targets you gave me a few days ago
120-150p
70-100c
80-100f

or should i remove that last chicken breast snack and sit at 120P for the day

 

[Npcclassicphysique champ]

what do you mean? not eat any carbs at all, all day until midnight? or have my last meal midnight? regardless i’m going to be waking up at 5am and my shoot is 8:30 so im going to need more sleep and won’t be able to do that

if its 830 am bro drink protein shake with 2 bananas and 1 tbps honey before bed

 

[Npcclassicphysique champ]

also this is what i’m planning to eat today.

what do you think.

these are the same macro targets you gave me a few days ago
120-150p
70-100c
80-100f

or should i remove that last chicken breast snack and sit at 120P for the day

i thought your shoot is at night bro lol
the carbs keep them under 50 the day before

 

[lukeobz80]

if its 830 am bro drink protein shake with 2 bananas and 1 tbps honey before bed

bed will be around 10pm im guessing so just make room for it in my cals?

my last meal was going to be this

170g low-fat plain Greek yogurt

• 10g walnuts

• 5g maple syrup or honey

• Dash cinnamon



Post-meal tea: chamomile or peppermint



Macros: 30g P / 15g C / 14g F

do i swap it to the protein n bananas ?

 

[lukeobz80]

c

i thought your shoot is at night bro lol
the carbs keep them under 50 the day before

carbs under 50g for saturday?

 

[lukeobz80]

also 2 bananas and honey in a protein shake before bed would be over 50g carbs meaning that’s the only carbs i have all saturday?

 

[lukeobz80]

@LevButlerov
can i have your opinion please


Target macros:

• Protein: 130–140g

• Carbs: 90–130g

• Fat: 60–80g

• Water: ~3.5–4L (start soft taper, avoid overhydration)



⸻



Upon Waking – 7:30–8:00 AM



Morning drinks:

• 1 glass warm water with pinch of salt

• 1 black coffee

• Optional tea: green or lemon ginger



⸻



Meal 1 – 9:00 AM



Egg + Toast + Honey + Berries

• 1 whole egg

• 150g egg whites

• 1 slice bread (wholemeal or low-GI)

• 5g honey

• 50g blueberries

• 1 tsp olive oil (to cook eggs)



Post-meal tea: peppermint



Macros: 30g P / 22g C / 13g F



⸻



Meal 2 – 12:30 PM



Beef Mince + Jasmine Rice Bowl

• 120g lean beef mince

• 150g cooked jasmine rice (~¾ cup)

• 1/2 zucchini or spinach

• 1 tsp olive oil



Pre-meal tea: green tea



Macros: 35g P / 42g C / 16g F



⸻



Meal 3 – 2:30 PM (Pre-Workout)



Chicken + Potato Bowl

• 100g grilled chicken breast

• 70g cooked jasmine rice

• 1 tsp olive oil or spray

• Season well (pink salt, paprika)



Pre-workout:

• Optional black coffee

• Water + electrolytes



Macros: 36g P / 28g C / 10g F



⸻



Meal 4 – 6:30–7:00 PM (Post-Workout)



Greek Yogurt + Walnuts + Maple

• 170g low-fat plain Greek yogurt

• 10g walnuts

• 5g maple syrup or honey

• Dash cinnamon



Post-meal tea: chamomile or peppermint



Macros: 30g P / 15g C / 14g F


this was going to be my plan for saturday and then if i wake up flat on sunday morning, i was goin to have one rice cake with 5g honey and a small sprinkle of salt on top (10-15g carbs 2hrs before shoot)

should i stick with this or drop carbs to 50g and have the banana protein smoothie around 10pm when i go to bed

 

[Mobster]

Take another brighter set

 

[lukeobz80]

Take another brighter set

i did. look at the other photos

 

[Npcclassicphysique champ]

c

carbs under 50g for saturday?

also 2 bananas and honey in a protein shake before bed would be over 50g carbs meaning that’s the only carbs i have all saturday?

@LevButlerov
can i have your opinion please


Target macros:

• Protein: 130–140g

• Carbs: 90–130g

• Fat: 60–80g

• Water: ~3.5–4L (start soft taper, avoid overhydration)



⸻



Upon Waking – 7:30–8:00 AM



Morning drinks:

• 1 glass warm water with pinch of salt

• 1 black coffee

• Optional tea: green or lemon ginger



⸻



Meal 1 – 9:00 AM



Egg + Toast + Honey + Berries

• 1 whole egg

• 150g egg whites

• 1 slice bread (wholemeal or low-GI)

• 5g honey

• 50g blueberries

• 1 tsp olive oil (to cook eggs)



Post-meal tea: peppermint



Macros: 30g P / 22g C / 13g F



⸻



Meal 2 – 12:30 PM



Beef Mince + Jasmine Rice Bowl

• 120g lean beef mince

• 150g cooked jasmine rice (~¾ cup)

• 1/2 zucchini or spinach

• 1 tsp olive oil



Pre-meal tea: green tea



Macros: 35g P / 42g C / 16g F



⸻



Meal 3 – 2:30 PM (Pre-Workout)



Chicken + Potato Bowl

• 100g grilled chicken breast

• 70g cooked jasmine rice

• 1 tsp olive oil or spray

• Season well (pink salt, paprika)



Pre-workout:

• Optional black coffee

• Water + electrolytes



Macros: 36g P / 28g C / 10g F



⸻



Meal 4 – 6:30–7:00 PM (Post-Workout)



Greek Yogurt + Walnuts + Maple

• 170g low-fat plain Greek yogurt

• 10g walnuts

• 5g maple syrup or honey

• Dash cinnamon



Post-meal tea: chamomile or peppermint



Macros: 30g P / 15g C / 14g F


this was going to be my plan for saturday and then if i wake up flat on sunday morning, i was goin to have one rice cake with 5g honey and a small sprinkle of salt on top (10-15g carbs 2hrs before shoot)

should i stick with this or drop carbs to 50g and have the banana protein smoothie around 10pm when i go to bed

i would avoid salt with carbs bro like as low sodium as you can
the macros are fine if you insist on eating carbs the day before
i personally suggest to guys going on stage only refeed 8 hours out best be dry and flat than bloated and puffy @lukeobz80

 

[stevesmi]

these are the pics. idk why they’re so dark when i upload them to here. they are so much brighter on my camera roll

@lukeobz80 do you have a younger person who can help you with that? i have no clue why it shows up dark. i'm like 0% geek with this computer crap lol

 

[BodyMonster34]

these are the pics. idk why they’re so dark when i upload them to here. they are so much brighter on my camera roll

@lukeobz80 bro pics look good. look like you taking pic for horror movie lolz

 

[ceo]

these are the pics. idk why they’re so dark when i upload them to here. they are so much brighter on my camera roll

@lukeobz80 bros I don't know. i can see them fine though. you lookin GOOD!!
you too modest !

 

[ROIDDERS]

these are the pics. idk why they’re so dark when i upload them to here. they are so much brighter on my camera roll

@lukeobz80 You need to talk to somebody who knows computers. Maybe your phone isn't just taking good pictures and it's too dark, I have no idea. But you look fantastic from what we can see.

 

[Ulter]

these are the pics. idk why they’re so dark when i upload them to here. they are so much brighter on my camera roll

@lukeobz80 I don't know why they are dark either but you look good.
maybe try using a different browser. good job anyway!

 

[Tiger Salman Khan]

@LevButlerov
can i have your opinion please


Target macros:

• Protein: 130–140g

• Carbs: 90–130g

• Fat: 60–80g

• Water: ~3.5–4L (start soft taper, avoid overhydration)



⸻



Upon Waking – 7:30–8:00 AM



Morning drinks:

• 1 glass warm water with pinch of salt

• 1 black coffee

• Optional tea: green or lemon ginger



⸻



Meal 1 – 9:00 AM



Egg + Toast + Honey + Berries

• 1 whole egg

• 150g egg whites

• 1 slice bread (wholemeal or low-GI)

• 5g honey

• 50g blueberries

• 1 tsp olive oil (to cook eggs)



Post-meal tea: peppermint



Macros: 30g P / 22g C / 13g F



⸻



Meal 2 – 12:30 PM



Beef Mince + Jasmine Rice Bowl

• 120g lean beef mince

• 150g cooked jasmine rice (~¾ cup)

• 1/2 zucchini or spinach

• 1 tsp olive oil



Pre-meal tea: green tea



Macros: 35g P / 42g C / 16g F



⸻



Meal 3 – 2:30 PM (Pre-Workout)



Chicken + Potato Bowl

• 100g grilled chicken breast

• 70g cooked jasmine rice

• 1 tsp olive oil or spray

• Season well (pink salt, paprika)



Pre-workout:

• Optional black coffee

• Water + electrolytes



Macros: 36g P / 28g C / 10g F



⸻



Meal 4 – 6:30–7:00 PM (Post-Workout)



Greek Yogurt + Walnuts + Maple

• 170g low-fat plain Greek yogurt

• 10g walnuts

• 5g maple syrup or honey

• Dash cinnamon



Post-meal tea: chamomile or peppermint



Macros: 30g P / 15g C / 14g F


this was going to be my plan for saturday and then if i wake up flat on sunday morning, i was goin to have one rice cake with 5g honey and a small sprinkle of salt on top (10-15g carbs 2hrs before shoot)

should i stick with this or drop carbs to 50g and have the banana protein smoothie around 10pm when i go to bed

@lukeobz80 nice updates man....good growth so far.....

 

[2Thick]

these are the pics. idk why they’re so dark when i upload them to here. they are so much brighter on my camera roll

@lukeobz80 You look fantastic man. I can see your pictures myself. Yes, it is dark but that's okay. Just keep up the good work man, that's more important.

 

[25homes]

That long time

 

[Noah Wixx]

Visible abs bro, great work, best I've seen you

Agreed he is doing excellent work here

 

[RoySimpson]

these are the pics. idk why they’re so dark when i upload them to here. they are so much brighter on my camera roll

@lukeobz80 my man looking like the dark knight in these pics!

 

[ballin2504]

these are the pics. idk why they’re so dark when i upload them to here. they are so much brighter on my camera roll

@lukeobz80 lookig killer big guy