So 2 weeks before the latest results I was taking aromasin 10mg every day I stopped for 3 days and got estrogen test , since the results I have gone to every second day
All over it bruzzy nice work! Love your dedication to the grind bruz can tell from your log you have got the bug now haha
I use an app called yuka to scan things like that. it will tell you what is in it and if its good or notYeah it’s no added sugars
yeah even with no sides it doesn't mean things aren't happening in your body. so its smart to always watch out for that. @Nacho you never want high estrogen from a health perspective
bro i like the spinach and chicken. but where the red meat? you promised you would do it ! @Nacho
potatoes and spinach is the best mix with chicken. good carbs and vitamins/fiber. and then i like your hydration drink too @Nacho
you won't go wrong with this hardcore iron training @Nacho great to see also a solid diet. not expensive at all to put those meals together
@Nacho bros potato looks outstanding on this one. the chicken breast and spinach is delicious. share some meal pics too
Get the dose going at the same rate since e2 needs fixing.
@Nacho clean it up and the results will show!
@Nacho let us see that mk when you get it in. Love seeing the touchdown pics.
I’ll have a look at it bro!
That is very true bro you don’t know for sure unless you get the test! I’m gonna make sure to do them frequently
Easy to get down and few different ways you can do them
Yeah bro that’s it cheaper and easy!
Checked the mail today had one tonight, excited to see the results
yes i had to save money after my divorce so learned those tricks
yes for sureEasy to get down and few different ways you can do them
that is true. estrogen doesn't have to be noticeable
been abit slack with doing a full meal prep and just been making small batches gonna have to get the misso to make a a few up and I’ll get the meal prep portion going
@Nacho mk667 should be interesting, but in AM you're not tired when you run it or haven't tried?12.07.25
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Pull
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Rear delt
Bent over fly
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 11
7kg x 8
Back
Dumbell row
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Close grip cable row
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 12
Really slowed the tempo down
Wide grip lat pull downs
3 sets
Tempo 1-1-2-1
55kg x 12
55kg x 12
55kg x 10
Biceps
Hammer curls
3 set
Tempo 1-1-3-2
11kg x 12
11kg x 12
11kg x 12
Straight bar curls pronate grip
3 sets
Tempo 1-1-2-1
3 sets
20kg x 12
20kg x 12
20kg x 12
Cable curls
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
Traps
Smith machine shrugs
3 sets
25kg x 12
25kg x 12
25kg x 12
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out / intra.
Hydration salt
Carb x
Eaa’s
Coconut water
Post workout.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
13.07.25
Rest day
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Hydration drink.
Hydration salt
Carb x
Eaa’s
Coconut water
Snack.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
14.07.25
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Legs / core
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Core.
Cable wood choppers
4 sets
10kg x 12
10kg x 12
10kg x 12
10kg x 12
Will adjust weights on this taking this movement slow I don’t wanna flare the back up
Cable crunches
4 sets
30kg x 15
30kg x 15
30kg x 15
30kg x 15
Weighted sit ups
3 sets
11kg x 12
11kg x 12
11kg x 12
Legs
Smith machine squats
3 sets
40kg x 12
40kg x 12
40kg x 12
Will run this for another week then adjust weights
Leg extension drop set
3 sets
25kg x 12 20kg x 12
25kg x 12 20kg x 12
25kg x 12 20kg x 12
Will go up weights next legs and core day
Foods
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Kcal 3322
Protein 237
Carb 447
Fat 62
Started taking the mk677 before bed since Saturday will run it for night time this week and will swap to a morning dose on the weekend to see effects on hunger, legs were smashed after this one been doing a lot of stairs for work so I’ll be feeling it even more then lol got the pre work out and post workout, and sorted out tomorrow lunch
@Nacho 14 hour night shift is hard. You increase food when you got family over, just push more food in thats the goal to get bigger.
@Nacho you are looking good on this update. the food is great. i like the chicken, potato and spinach mix
@Nacho EVO family respects your hard work and dedication. laying out your training/diet is very good. i like the meals they are clean and looking good. just make sure the coconut water has no added sugar
workouts are amazing and so is the diet. 14 hour night shift and then having a family time. that is some great dedication and time management @Nacho
bro i almost negged your log @Nacho cause you didn't have red meat listed. then i saw you eating spinach. spinach make the man too like Popeye
@Nacho bros you looking good on this one. 14 hour night shift brutal man. i hear you on that. i got called last week to plumbing job an hour away and was there 3 hours fixing bad leak middle of night sucks
@Nacho thanks for being honest about the bad diet. but it looks like you ate well though to followup. make sure you don't let family stuff prevent you from eating healthy
@Nacho you look good in the pics, big and strong
growing. The mk677 nutrobal will make you lethargic thats why best use it in PM hours or whatever hours you sleep.
I just think it’s not a bad idea between work, working out and sleep I sweat a lot I get a minimum 3l of water a day just abit of a top up, and I’ll start increasing! Just taking it slow due to shoulder and back
Thanks brother! Yeah it’s no added sugar I make sure now lol
Thanks brother
Legend bro I’ll make sure to be locked in
So iv started taking in AM at start of week I was definitely abit lethargic at the start but today I didn’t notice it, I’ll be going up in the foods, the hunger is more noticeable every day@Nacho you look good in the pics, big and strong
Food wise, you protein needs to go way up.
yeah that is important. should be raw
bros yeah its hard workGotta do what you gotta do bruz! And it’s not fun
much EVO family love
For sure, you are locked in.Legend bro I’ll make sure to be locked in
@Nacho great triangle and food man. You’re making awesome progress
Maybe used to the feeling, keep going in that case.
@Nacho nice full pull session with solid structure and tempo across the board. That controlled eccentric work adds up quick and you can tell the intention’s there. Volume hit the back and arms hard without overdoing it and shoulders got some clean finishers.
Out of interest what's with the tempo?
very nice and consistent diet. i like the potato and chicken you are doing. nice mix of training and food @Nacho
looking good on this one. i like the pre workout drink. especially on a super hot day stay hydrated @Nacho
bro bagel jam and chicken sound like white trash texas food lol. you turning into a texan in front of our eyes @Nacho next thing you gonna say your trailer got hit by tornado lol
@Nacho this is looking awesome! i love the chicken breast and potatoes. this is a solid workout routine you won't go wrong !
bros this is a good looking potato and chicken breast layout. the pre workout also on point. keep the food coming spinach is good @Nacho
always enjoy seeing your updates @Nacho you put together some nice meals and training. you know how to make it fun as well
@Nacho that’s a quality update brother. Keep the great trading up
@Nacho Food is on point bro!
@Nacho Great updates man.....keep it up........
4.08.25
Push
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Warm up
3min skipping
20 push ups
3min skipping
20 squats
Dumbell chest press
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 10
20kg x 9
Cable fly
3 sets
Tempo 1-1-3-2
12.5 kg x 12
12.5 kg x 12
12.5 kg x 12
Decline cable fly
3 sets
Tempo 1-1-3-2
10kg x 12
10kg x 12
10kg x 12
TRICEP
Tricep kick back
3 sets
Tempo 1-1-3-2
12.5kg x 12
12.5kg x 12
12.5kg x 12
Tricep extension
3 sets
Tempo 1-1-3-2
40kg x 12
40kg x 12
40kg x 12
Skull crushers close grip SS
3 sets
15kg x 12 SC x 12 CG
15kg x 12 SC x 12 CG
15Kg x 12 SC x 12 CG
Shoulders
3 sets
Tempo 1-1-2-1
5kg x 12
5kg x 12
5kg x 12
Bent over Dumbell fly
3 sets
Tempo 1-1-3-2
5kg x 12
5kg x 12
5kg x 12
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Protein bar
Kcal 3563
Protein 257
Carb 463
Fat 72
First day back into after a week off from flu, been a horrible winter for me my immune system is copping a absolute flogging, definitely felt the week off took me a lot longer to recover from each set, but happy to be back into it, will be running some bloods at the end of week
missed you, welcome back
good to see you eating again, but that macro and food count you not changing at all?
@Nacho this bloods is pretty good
but you want your estrogen mid range up the aromasin by 50%
wow this is a heck of an update. a lot of good stuff in this one. i love the chicken and potatoes @Nacho
@Nacho bro give you a lot of credit on spinach. but you need the beef. that very important it make the man
my man @Nacho with another awesome update. any thing specifically you are concerned with here? any questions?
bros good updates. now you got all this as reference. @Nacho I always enjoy reading your stuff.
the bloods look pretty good. watch that HDL cholesterol. you don't want to end up with heart issues @Nacho
@Nacho amazing work on this one man. the chicken, potato and snacks are on point.
Test levels on point
@Nacho nice work big fella. Love seeing it
a bit of a change there and I like your walnut snacks @Nacho can you up your carbs more?
Good to have you back bro, was wondering how you things were tracking for you.
wait you're gone for 2 weeks and come back with this? any updates on what happened last 2 weeks @Nacho ? very confusing
Sorry brother had some personal things I needed to deal with, food was same thru out but I missed a few days and couldn’t remember exactly what I did so just carried on from when I was back at it
Yeah brother I changed up the split just to get abit of spice back in and been getting slammed with night shift and struggling to see the family so it allows that little bit more time for the family and other things, progress has been abit stagnant this month that’s on me, locking back in foods going up my weight hasn’t really changed in the last month still swing body progress which I’m happy with cycles going good going to be running g some bloods in a week or 2 just to check things but all in all things seem to be in checkGood to have you back bro, was wondering how you things were tracking for you.
Workouts look good and food is still on the right track but hows everything else going? Hows the cycle moving for you? You happy with the way things are progressing?
Keep us in the loop bro dont be a stranger
That's no problem
we missed you in the EVO family!
You're eating a lot again good! pic updates?
good work on the training and diet. you won't beat spinach for sure. its a great veggie @Nacho
very solid arm workout @Nacho Very impressive work. Keep it up.
bro this a real man training! i like it. the chicken and potato on point. but where the redmeat?
@Nacho chicken and potato looks good. spinach is also on point. just be careful on those wraps make sure the ingredients are on point
always love your iron training @Nacho you certain know what you are doing. keep pushing it
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