You're so close to 300 grams of protein! and you said you got no changes from mk677 nutrobal? @Nacho
will add that in mate! Yeah that was on 10mg iv gone up to 20mg and I have been taking it before bed I will run this 20mg this week and see if any changes and if still none I will swap my dosage to the mornings
Thanks brother! Yeah I have noticed any increase in appetite but I am taking it before bed so I think that might be the issue, I’ll swap to first thing in the morning over the weekend and see how that goesYou're getting thicker and bigger, growing nicely. @Nachofood is strong, mk677 no food hunger?
Will get one tonightSolid updates bro and can clearly see some progress starting to come through for sure! How bout a pic of the new equipment for the evo family
@Nacho A good job, man. This is a good update. Thanks for taking the time to post up the pictures. Now, we need to see you. Continue to improve.
@Nacho bro i got mad respect for you. pushing the chest nice
@Nacho It definitely starting to see the development in that chest. Looking perfect, man. I'm proud of you. Keep it up.
If you take it before bed drink a large protein shake with it. Taking mk677 nutrobal in AM will make you sleepy all morning. @Nacho
@Nacho keep on that grind bro! Progress is coming!
Yeah that’s what I’m abit hesitant about I’m a naturally sleepy person so I don’t want to make it worse so I’ll swap to mornings on on weekend just to see how my body reacts
Legend brother
That’s it brother! 1 step at a time
I know brother the diet still isn’t quiet were I want it! I’ll throw some in this week
Yeah mate gonna swap to am over the weekend just wanted to see how the body reacts
bro okay!
EVO family love
yes great attitude!That’s it brother! 1 step at a time
bros EVO family love
Definitely seeing some good definition
@Nacho I noticed carbs are close to 500 very nice, try to push protein and fat a bit especially protein, add a bit more protein powder. If you can try to push carbs to 700+
@Nacho food still not moving up. and with all these infections have you drank chicken soup?
Ahh it’s winter in aus mate everyone’s sick I got 2 kids there walking colds this time of year, yeah the diet took abit of a hit over the last week but it’s almost back to where I want it now
Moving up in the diet looks good.
Your estrogen way too high, you need to add an Ai asap aromasin 10mgs eod. @Nacho
Hey mate yeah I thought so , so I took aromasin 10mg on my pin days (Tuesday and Friday) should I start taking one every second day?
Ill also get estrogen blood test again in 2 weeks to see what the levels are
Yes thats crucial.
I would go ED until you drop e2.
Use aromasin Ed and run bloods in 2 weeks and 3 days, after 2 weeks dont use aromasin for 3 days and do bloods to see. @Nacho
Lev is correct
@Nacho the bloodwork is the bloodwork man
@Nacho very smart.
Yeah mate his given me a little plan I’m gonna do for the next 2 weeks and I’ll get bloods ran again
That’s it mate I’m gonna be taking aromasin 10mg ED for 2 weeks stop for 3 days and get bloods ran and go from there
That’s it mate got a plan and will get some bloods ran in a couple weeks and go from there
That’s it mate I’d rather get it sorted now before it becomes a bigger problem
diets almost there again I’m off the anti inflammatory for the back I think they really affect my gut health and appetite still had to force the food down but was getting better
volume is good on food 300+ protein is where u want to be broly26.06.25
Push
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Chest
Dumbell incline
3 sets
Tempo 1-1-2-1
15 kg x 12
15 kg x 12
15 kg x 12
Went up in weights gonna rep this one out for another week get my shoulder and chest used to the weight then I’ll slow my tempo right down
Cable fly decline
3 sets
Tempo 1-2-3-1
12.5 kg x 12
12.5 kg x 12
12.5 kg x 12
Cable flys
3 sets
12.5 kg x 12
12.5kg x 10
12.5kg x 9
Triceps
Tricep kick backs
3 sets
Tempo 1-1-2-1
Right side
10kg x 12
10kg x 12
10kg x 12
Left side
10kg x 12
10kg x 11
10kg x 9 , 3 assisted
Tricep extension
3 sets
Tempo 1-1-2-1
30kg x 12
30kg x 12
30kg x 11
Skull crusher / close grip bench press full lock out
3 sets
Tempo skull crushers 1-1-3-1
Close grip 1-1-2-1
15kg x SC-12 CG-12
15kg x SC-12 CG-10
15kg x SC-12 CG-9
Triceps were destroyed after that
Shoulders
Reverse cable flys
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 10
Dumbell side lateral raises
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
Foods
1
Shake banana honey peanut butter
2x yo pro yogurts
2.
250g chicken breast
250g potato
3.
250g chicken breast
250g potatos
50g spinach
Pre/intra work out.
Hydration salts
Eaa’s
Carb x
Coconut water
Post work out.
Protein bar
44gshake
Kcal 3666
Protein 289
Carb 428
Fat 83
First day back after being sick as dog for a week
Felt good felt strong
27.6.25
Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Back
Dumbell rows
3 sets
Tempo 1-1-2-1
20kg x 12
20kg x 12
20kg x 12
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
50kg x 12
50kg x 12
50kg x 11
Close grip rows
3 sets
Tempo 1-1-2-1
50kg x 12
50kg x 12
50kg x 12
Biceps
Hammer curl
3 sets
Tempo 1-1-1-1
11kg x 12
11kg x 11
11kg x 9
Straight barbell curls pronate grip
3 sets
Tempo 1-1-1-1
20kg x 12
20kg x 12
20kg x 10
Cable curls
3 sets
Tempo 1-1-2-1
10kg x 12
10kg x 11
10kg x 9
Smith machine shrugs
3 sets
Tempo 1-1-1-1
20kg x 12
20kg x 12
20kg x 12
Will be adjusting weights
Foods
1
Bagel jam
Shake banana honey peanut butter
2x yo pro yogurts
2.
250g chicken breast
250g potato
50g spinach
3.
250g chicken breast
250g potato
44g shake with fine powder oats
Pre/intra work out
Hydration salts
Carb x
Eaa’s
Coconut water
Post work out.
Protein bar
Kcal 4319
Protein 308
Carb 553
Fat 92
First full days eating in awhile the body could tell it was happy, was a struggle to get it all down but got there backs pretty much back 100% I’ll take it easy for rest of the this week just to make sure, shoulder hasn’t really given me much grief been keeping up with the mobility work and it’s been paying off
Yeah mate finally back up to sorta where I wanna be was pretty sick last week and it destroyed the appetite but it’s coming back
@Nacho good for you for getting your blood work done. I’m glad to see people doing this.
bloods is smart
yeah that is the way
bros good job!
that is a good plan!
I agree
Hey mate to be honest I haven’t noticed much of a change at all, my appetite was pretty reduced when I was sick but feeling good now and still struggling with appetite, I got some things in motion and got a different batch coming that’s already pressed, previous lot was just raw powder so there was a good chance I wasn’t getting the correct dosages
Yeah bro I believe it’s essential
@Nacho protein level and carb levels are higher than before it looks like, eat least more stable for sure.
very happy you're eating bigger.
@Nacho You certainly are keeping your protein really strong. Consider those cycling it
@Nacho Very cool on this man. I have a lot of love for this style of food. Much respect for the spinach. I gotta start eating more of that.
chicken, potato, and spinach are all insane!
@Nacho bros you are looking great on this!
@Nacho solid log right here bro!
@Nacho can’t beat a good rest day man. Way to get some good training in also
Definitely can mate but the kids got to my last of that day restocked back up@Nacho protein level and carb levels are higher than before it looks like, eat least more stable for sure.
can you add peanut butter on top of the protein bar?
Hey brother sorry mate I’m pretty new to all this what do you mean by cycling I’m getting the food in but the amount is a real struggle for me iv never been a big eater so I wouldn’t mind a day I could swap a few things around, im pretty shit with variety of foods and have 0 problem with repeated foods because of this
like cycle foods daily. don't try and hit a specific number of protein or carbs. you aren't a pro bodybuilder here or a robot
Thanks brother I’ll keep that in mind it’s been a battle with the food mentally that would help a lot
Good rest day @Nacho the protein is a bit low though.
yeah i hear you
@Nacho Great updates bro....
Update looks very nicely detailed
Congratulations on your sponsorship, Gentex is a top bloke.
Thats a huge increase in Cals, impressive, what are you weighing now?
Coming in around the 71-72kg in the mornings bro
@Nacho i like your estrogen is dropping, very nice. You should stay on the 10mgs aromasin dose, you're doing it EOD? then stay in that range.
i'm very impressed with this layout. the diet is fine. just check that jam for added sugars @Nacho
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