Approved Log Pre-cycle Training prep journal

[Bronxmuscleddix]

What’s up everyone! New to this community Just wanted to start pre log . There is some really good advice and knowledge on here , so I would love to pick everyone brain.

Age: 32
Height: 6’0”
Weight: 221 lbs


Years Training: I’ve been lifting since I was 18, so about 14 years now. I lifted for a good portion of my 20s, probably for around 8 years, but anything outside of weightlifting was more sports-focused. Until I was about 25, I had never really cut or done anything like that before. Now at 32, I’ve probably only cut about three times total. This will be my fourth time, but the plan is to maintain it in the future and not let my habits get the best of me again. I’ve been relatively inactive for the last 4-5 , mostly just getting 10k steps or more due to the dog.


Cycle History: None – this would be my first cycle.

Current Goals:


Cutting down to around 200 lbs. The last time I was very lean I was sitting at 185–190 lbs at roughly 8% body fat. Right now I’m not 100% sure on body fat, but I’d estimate 20% or higher.





Diet: (as of two weeks ago)

• Calories: ~2800/day
• Protein: ~250g/day (I always hit this)
• Flexible dieting approach – I mostly just count protein and calories.
• Protein sources: lean ground bison, beef, turkey, chicken thighs (taking a break from chicken breast), whole eggs, Greek yogurt if I get a sweet tooth.
• Carb sources: white rice, whole grain/white pasta, whole wheat toast.
• Fats: mainly from eggs and olive oil.

Training:

• Lifting 5 days a week on a hypertrophy-focused program.
• Current split:
  • Day 1: Legs
  • Day 2: Push (chest, shoulders, triceps)
  • Day 3: Pull (back, biceps)
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs again
  • Day 7: Upper body (mixed)
• 
  
• I’ll mix in some heavier lifts just to track progress:
  • Bench: 315 max
  • Deadlift: 500 max
  • Squat: 405 max
  • Cardio: Hiking 3–4x a week with my dog (5–10 miles each hike)

Sleep:
~8 hours a night, pretty solid quality


Supplements:
5g creatine monohydrate daily

Looking for guidance on:


I’m hoping to get advice and guidance on setting up my first cycle the right way. My goal is to preserve as much muscle as possible while cutting and getting leaner. Any input from those with experience would be appreciated.

 

[s.gentz]

Anabolic steroids are for building muscle. You don’t need them to cut. They don’t burn fat. Go into a realistic deficit and you will be fine unless you get extremely lean.

 

[Bronxmuscleddix]

Anabolic steroids are for building muscle. You don’t need them to cut. They don’t burn fat. Go into a realistic deficit and you will be fine unless you get extremely lean.

How do you feel about running HRT while cutting? I was tested recently and I was at 350. I’m having a lack motivation and slouching through my workouts .

 

[s.gentz]

If you need HRT then you would run that no matter what you are doing.
What I’m getting at is you don’t need a steroid cycle to diet unless your doing a show and going super low body fat.

 

[LevButlerov]

What’s up everyone! New to this community Just wanted to start pre log . There is some really good advice and knowledge on here , so I would love to pick everyone brain.

Age: 32
Height: 6’0”
Weight: 221 lbs


Years Training: I’ve been lifting since I was 18, so about 14 years now. I lifted for a good portion of my 20s, probably for around 8 years, but anything outside of weightlifting was more sports-focused. Until I was about 25, I had never really cut or done anything like that before. Now at 32, I’ve probably only cut about three times total. This will be my fourth time, but the plan is to maintain it in the future and not let my habits get the best of me again. I’ve been relatively inactive for the last 4-5 , mostly just getting 10k steps or more due to the dog.


Cycle History: None – this would be my first cycle.

Current Goals:


Cutting down to around 200 lbs. The last time I was very lean I was sitting at 185–190 lbs at roughly 8% body fat. Right now I’m not 100% sure on body fat, but I’d estimate 20% or higher.





Diet: (as of two weeks ago)

• Calories: ~2800/day
• Protein: ~250g/day (I always hit this)
• Flexible dieting approach – I mostly just count protein and calories.
• Protein sources: lean ground bison, beef, turkey, chicken thighs (taking a break from chicken breast), whole eggs, Greek yogurt if I get a sweet tooth.
• Carb sources: white rice, whole grain/white pasta, whole wheat toast.
• Fats: mainly from eggs and olive oil.

Training:

• Lifting 5 days a week on a hypertrophy-focused program.
• Current split:
  • Day 1: Legs
  • Day 2: Push (chest, shoulders, triceps)
  • Day 3: Pull (back, biceps)
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs again
  • Day 7: Upper body (mixed)
• 
  
• I’ll mix in some heavier lifts just to track progress:
  • Bench: 315 max
  • Deadlift: 500 max
  • Squat: 405 max
  • Cardio: Hiking 3–4x a week with my dog (5–10 miles each hike)

Sleep:
~8 hours a night, pretty solid quality


Supplements:
5g creatine monohydrate daily

Looking for guidance on:


I’m hoping to get advice and guidance on setting up my first cycle the right way. My goal is to preserve as much muscle as possible while cutting and getting leaner. Any input from those with experience would be appreciated.

@Bronxmuscleddix now fully welcome to the EVO family open arms here. Checking your pic, you look great, power muscle base and strong build, good arms and shoulders.

For new readers @Bronxmuscleddix has a lovely dog here - https://www.evolutionary.org/forums/threads/who-else-got-a-bird-dog.105763/post-1792186

Cycle History: None – this would be my first cycle.

Current Goals:


Cutting down to around 200 lbs. The last time I was very lean I was sitting at 185–190 lbs at roughly 8% body fat. Right now I’m not 100% sure on body fat, but I’d estimate 20% or higher.

cutting down is a good goal, thats all in the diet.

• Calories: ~2800/day
• Protein: ~250g/day (I always hit this)
• Flexible dieting approach – I mostly just count protein and calories.
• Protein sources: lean ground bison, beef, turkey, chicken thighs (taking a break from chicken breast), whole eggs, Greek yogurt if I get a sweet tooth.
• Carb sources: white rice, whole grain/white pasta, whole wheat toast.
• Fats: mainly from eggs and olive oil.

We need to see actual meal to meal please. start tracking and posting macros via app.
You can see a good recent example by @milbous1 he just started
https://www.evolutionary.org/forums/threads/first-cycle-journal.105665/post-1792714

• Lifting 5 days a week on a hypertrophy-focused program.
• Current split:
  • Day 1: Legs
  • Day 2: Push (chest, shoulders, triceps)
  • Day 3: Pull (back, biceps)
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs again
  • Day 7: Upper body (mixed)
• 
  
• I’ll mix in some heavier lifts just to track progress:
  • Bench: 315 max
  • Deadlift: 500 max
  • Squat: 405 max
  • Cardio: Hiking 3–4x a week with my dog (5–10 miles each hike)

This doesn't tell us much.
Training, Cardio
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

Supplements:
5g creatine monohydrate daily

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

I’m hoping to get advice and guidance on setting up my first cycle the right way. My goal is to preserve as much muscle as possible while cutting and getting leaner. Any input from those with experience would be appreciated.

It's possible to do so but lets cycle prep here first for a few weeks to see your dedication level.

For your INFO-
eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thank you and share more

 

[Bronxmuscleddix]

@lev

@Bronxmuscleddix now fully welcome to the EVO family open arms here. Checking your pic, you look great, power muscle base and strong build, good arms and shoulders.

For new readers @Bronxmuscleddix has a lovely dog here - https://www.evolutionary.org/forums/threads/who-else-got-a-bird-dog.105763/post-1792186


cutting down is a good goal, thats all in the diet.


We need to see actual meal to meal please. start tracking and posting macros via app.
You can see a good recent example by @milbous1 he just started
https://www.evolutionary.org/forums/threads/first-cycle-journal.105665/post-1792714


This doesn't tell us much.
Training, Cardio
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.


supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?


It's possible to do so but lets cycle prep here first for a few weeks to see your dedication level.

For your INFO-
eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thank you and share more

Thank you for getting me all set up! It’s much appreciated.

From tomorrow on I will make sure to log and track my macros . I will also update them here every few days.

I am not taking any digestive supps at the moment.

Thanks

 

[stevesmi]

What’s up everyone! New to this community Just wanted to start pre log . There is some really good advice and knowledge on here , so I would love to pick everyone brain.

Age: 32
Height: 6’0”
Weight: 221 lbs


Years Training: I’ve been lifting since I was 18, so about 14 years now. I lifted for a good portion of my 20s, probably for around 8 years, but anything outside of weightlifting was more sports-focused. Until I was about 25, I had never really cut or done anything like that before. Now at 32, I’ve probably only cut about three times total. This will be my fourth time, but the plan is to maintain it in the future and not let my habits get the best of me again. I’ve been relatively inactive for the last 4-5 , mostly just getting 10k steps or more due to the dog.


Cycle History: None – this would be my first cycle.

Current Goals:


Cutting down to around 200 lbs. The last time I was very lean I was sitting at 185–190 lbs at roughly 8% body fat. Right now I’m not 100% sure on body fat, but I’d estimate 20% or higher.





Diet: (as of two weeks ago)

• Calories: ~2800/day
• Protein: ~250g/day (I always hit this)
• Flexible dieting approach – I mostly just count protein and calories.
• Protein sources: lean ground bison, beef, turkey, chicken thighs (taking a break from chicken breast), whole eggs, Greek yogurt if I get a sweet tooth.
• Carb sources: white rice, whole grain/white pasta, whole wheat toast.
• Fats: mainly from eggs and olive oil.

Training:

• Lifting 5 days a week on a hypertrophy-focused program.
• Current split:
  • Day 1: Legs
  • Day 2: Push (chest, shoulders, triceps)
  • Day 3: Pull (back, biceps)
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs again
  • Day 7: Upper body (mixed)
• 
  
• I’ll mix in some heavier lifts just to track progress:
  • Bench: 315 max
  • Deadlift: 500 max
  • Squat: 405 max
  • Cardio: Hiking 3–4x a week with my dog (5–10 miles each hike)

Sleep:
~8 hours a night, pretty solid quality


Supplements:
5g creatine monohydrate daily

Looking for guidance on:


I’m hoping to get advice and guidance on setting up my first cycle the right way. My goal is to preserve as much muscle as possible while cutting and getting leaner. Any input from those with experience would be appreciated.

nice man i remember you said you fished for dorado. where do you usually go? you in mexico ? @Bronxmuscleddix

 

[Bronxmuscleddix]

nice man i remember you said you fished for dorado. where do you usually go? you in mexico ? @Bronxmuscleddix

I do go to puerto escondió few times a year to fish.

I’m dual citizen but I live in SC right now , so you have to go far out for dorado. It’s the same thing as mahi mahi so you can catch a lot in the Carolinas and Florida/Alabama panhandle .

 

[milbous1]

What’s up everyone! New to this community Just wanted to start pre log . There is some really good advice and knowledge on here , so I would love to pick everyone brain.

Age: 32
Height: 6’0”
Weight: 221 lbs


Years Training: I’ve been lifting since I was 18, so about 14 years now. I lifted for a good portion of my 20s, probably for around 8 years, but anything outside of weightlifting was more sports-focused. Until I was about 25, I had never really cut or done anything like that before. Now at 32, I’ve probably only cut about three times total. This will be my fourth time, but the plan is to maintain it in the future and not let my habits get the best of me again. I’ve been relatively inactive for the last 4-5 , mostly just getting 10k steps or more due to the dog.


Cycle History: None – this would be my first cycle.

Current Goals:


Cutting down to around 200 lbs. The last time I was very lean I was sitting at 185–190 lbs at roughly 8% body fat. Right now I’m not 100% sure on body fat, but I’d estimate 20% or higher.





Diet: (as of two weeks ago)

• Calories: ~2800/day
• Protein: ~250g/day (I always hit this)
• Flexible dieting approach – I mostly just count protein and calories.
• Protein sources: lean ground bison, beef, turkey, chicken thighs (taking a break from chicken breast), whole eggs, Greek yogurt if I get a sweet tooth.
• Carb sources: white rice, whole grain/white pasta, whole wheat toast.
• Fats: mainly from eggs and olive oil.

Training:

• Lifting 5 days a week on a hypertrophy-focused program.
• Current split:
  • Day 1: Legs
  • Day 2: Push (chest, shoulders, triceps)
  • Day 3: Pull (back, biceps)
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs again
  • Day 7: Upper body (mixed)
• 
  
• I’ll mix in some heavier lifts just to track progress:
  • Bench: 315 max
  • Deadlift: 500 max
  • Squat: 405 max
  • Cardio: Hiking 3–4x a week with my dog (5–10 miles each hike)

Sleep:
~8 hours a night, pretty solid quality


Supplements:
5g creatine monohydrate daily

Looking for guidance on:


I’m hoping to get advice and guidance on setting up my first cycle the right way. My goal is to preserve as much muscle as possible while cutting and getting leaner. Any input from those with experience would be appreciated.

hey man welcome the people here are awesome There’s this app cronometer it can help you track everything it’s so easy i can do it

 

[LevButlerov]

@lev

Thank you for getting me all set up! It’s much appreciated.

From tomorrow on I will make sure to log and track my macros . I will also update them here every few days.

I am not taking any digestive supps at the moment.

Thanks

please update us tomorrow @Bronxmuscleddix

I am not taking any digestive supps at the moment.

You need to start probiotics and digestive enzymes daily with psyllium husk.

 

[Mobster]

I keep one log for everything. Not a pre, during and post (although I have done that additionally)

 

[stevesmi]

I do go to puerto escondió few times a year to fish.

I’m dual citizen but I live in SC right now , so you have to go far out for dorado. It’s the same thing as mahi mahi so you can catch a lot in the Carolinas and Florida/Alabama panhandle .

yeah dude i can see myself retiring in west mexico and just living near the beach and fishing daily. its funny you said that cause i talked to someone the other day who also has a place there and he goes there for a week at a time just to chill. great part of the world. i don't believe the scare tactics that mexico is dangerous that americans think. what do you think?

 

[ceo]

What’s up everyone! New to this community Just wanted to start pre log . There is some really good advice and knowledge on here , so I would love to pick everyone brain.

Age: 32
Height: 6’0”
Weight: 221 lbs


Years Training: I’ve been lifting since I was 18, so about 14 years now. I lifted for a good portion of my 20s, probably for around 8 years, but anything outside of weightlifting was more sports-focused. Until I was about 25, I had never really cut or done anything like that before. Now at 32, I’ve probably only cut about three times total. This will be my fourth time, but the plan is to maintain it in the future and not let my habits get the best of me again. I’ve been relatively inactive for the last 4-5 , mostly just getting 10k steps or more due to the dog.


Cycle History: None – this would be my first cycle.

Current Goals:


Cutting down to around 200 lbs. The last time I was very lean I was sitting at 185–190 lbs at roughly 8% body fat. Right now I’m not 100% sure on body fat, but I’d estimate 20% or higher.





Diet: (as of two weeks ago)

• Calories: ~2800/day
• Protein: ~250g/day (I always hit this)
• Flexible dieting approach – I mostly just count protein and calories.
• Protein sources: lean ground bison, beef, turkey, chicken thighs (taking a break from chicken breast), whole eggs, Greek yogurt if I get a sweet tooth.
• Carb sources: white rice, whole grain/white pasta, whole wheat toast.
• Fats: mainly from eggs and olive oil.

Training:

• Lifting 5 days a week on a hypertrophy-focused program.
• Current split:
  • Day 1: Legs
  • Day 2: Push (chest, shoulders, triceps)
  • Day 3: Pull (back, biceps)
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs again
  • Day 7: Upper body (mixed)
• 
  
• I’ll mix in some heavier lifts just to track progress:
  • Bench: 315 max
  • Deadlift: 500 max
  • Squat: 405 max
  • Cardio: Hiking 3–4x a week with my dog (5–10 miles each hike)

Sleep:
~8 hours a night, pretty solid quality


Supplements:
5g creatine monohydrate daily

Looking for guidance on:


I’m hoping to get advice and guidance on setting up my first cycle the right way. My goal is to preserve as much muscle as possible while cutting and getting leaner. Any input from those with experience would be appreciated.

bros you looking good! even if you 20% body fat it all around stomach. you can get rid of it easy. @Bronxmuscleddix

 

[Bronxmuscleddix]

yeah dude i can see myself retiring in west mexico and just living near the beach and fishing daily. its funny you said that cause i talked to someone the other day who also has a place there and he goes there for a week at a time just to chill. great part of the world. i don't believe the scare tactics that mexico is dangerous that americans think. what do you think?

Nice bro . It’s so chill in southern Mexico . Barley any crime. . Safer than any place in US. Cartel activity is very low, they will only bother you if sell or do meth/fentanyl . There are no drug addicts , so property and violent crime is low .

Like u said media plays it up .


a lot Canadians, Germans and Americans retire out there. You can get a piece of land out there for cheap on the beach. I got piece of land directly on the beach in fence community for less than 100k. And building a house is around 150k.

So you pretty much can have a beach front house for 250k. Here in the US it would be millions.

Good food , women and amazing people. Plus you can get all your gear for cheap at pharmacies.

 

[Bronxmuscleddix]

bros you looking good! even if you 20% body fat it all around stomach. you can get rid of it easy. @Bronxmuscleddix

Thanks ! Im looking forward to seeing what’s under that fat, it’s been a minute.

 

[stevesmi]

Nice bro . It’s so chill in southern Mexico . Barley any crime. . Safer than any place in US. Cartel activity is very low, they will only bother you if sell or do meth/fentanyl . There are no drug addicts , so property and violent crime is low .

Like u said media plays it up .


a lot Canadians, Germans and Americans retire out there. You can get a piece of land out there for cheap on the beach. I got piece of land directly on the beach in fence community for less than 100k. And building a house is around 150k.

So you pretty much can have a beach front house for 250k. Here in the US it would be millions.

Good food , women and amazing people. Plus you can get all your gear for cheap at pharmacies.

Yes man. That is a great plan

 

[BodyMonster34]

What’s up everyone! New to this community Just wanted to start pre log . There is some really good advice and knowledge on here , so I would love to pick everyone brain.

Age: 32
Height: 6’0”
Weight: 221 lbs


Years Training: I’ve been lifting since I was 18, so about 14 years now. I lifted for a good portion of my 20s, probably for around 8 years, but anything outside of weightlifting was more sports-focused. Until I was about 25, I had never really cut or done anything like that before. Now at 32, I’ve probably only cut about three times total. This will be my fourth time, but the plan is to maintain it in the future and not let my habits get the best of me again. I’ve been relatively inactive for the last 4-5 , mostly just getting 10k steps or more due to the dog.


Cycle History: None – this would be my first cycle.

Current Goals:


Cutting down to around 200 lbs. The last time I was very lean I was sitting at 185–190 lbs at roughly 8% body fat. Right now I’m not 100% sure on body fat, but I’d estimate 20% or higher.





Diet: (as of two weeks ago)

• Calories: ~2800/day
• Protein: ~250g/day (I always hit this)
• Flexible dieting approach – I mostly just count protein and calories.
• Protein sources: lean ground bison, beef, turkey, chicken thighs (taking a break from chicken breast), whole eggs, Greek yogurt if I get a sweet tooth.
• Carb sources: white rice, whole grain/white pasta, whole wheat toast.
• Fats: mainly from eggs and olive oil.

Training:

• Lifting 5 days a week on a hypertrophy-focused program.
• Current split:
  • Day 1: Legs
  • Day 2: Push (chest, shoulders, triceps)
  • Day 3: Pull (back, biceps)
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs again
  • Day 7: Upper body (mixed)
• 
  
• I’ll mix in some heavier lifts just to track progress:
  • Bench: 315 max
  • Deadlift: 500 max
  • Squat: 405 max
  • Cardio: Hiking 3–4x a week with my dog (5–10 miles each hike)

Sleep:
~8 hours a night, pretty solid quality


Supplements:
5g creatine monohydrate daily

Looking for guidance on:


I’m hoping to get advice and guidance on setting up my first cycle the right way. My goal is to preserve as much muscle as possible while cutting and getting leaner. Any input from those with experience would be appreciated.

bro you get 8 hour of sleep. That is pretty good. I'm lucky to get half that amount of sleep. My wife rides me half the night usually lol

 

[ROIDDERS]

What’s up everyone! New to this community Just wanted to start pre log . There is some really good advice and knowledge on here , so I would love to pick everyone brain.

Age: 32
Height: 6’0”
Weight: 221 lbs


Years Training: I’ve been lifting since I was 18, so about 14 years now. I lifted for a good portion of my 20s, probably for around 8 years, but anything outside of weightlifting was more sports-focused. Until I was about 25, I had never really cut or done anything like that before. Now at 32, I’ve probably only cut about three times total. This will be my fourth time, but the plan is to maintain it in the future and not let my habits get the best of me again. I’ve been relatively inactive for the last 4-5 , mostly just getting 10k steps or more due to the dog.


Cycle History: None – this would be my first cycle.

Current Goals:


Cutting down to around 200 lbs. The last time I was very lean I was sitting at 185–190 lbs at roughly 8% body fat. Right now I’m not 100% sure on body fat, but I’d estimate 20% or higher.





Diet: (as of two weeks ago)

• Calories: ~2800/day
• Protein: ~250g/day (I always hit this)
• Flexible dieting approach – I mostly just count protein and calories.
• Protein sources: lean ground bison, beef, turkey, chicken thighs (taking a break from chicken breast), whole eggs, Greek yogurt if I get a sweet tooth.
• Carb sources: white rice, whole grain/white pasta, whole wheat toast.
• Fats: mainly from eggs and olive oil.

Training:

• Lifting 5 days a week on a hypertrophy-focused program.
• Current split:
  • Day 1: Legs
  • Day 2: Push (chest, shoulders, triceps)
  • Day 3: Pull (back, biceps)
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs again
  • Day 7: Upper body (mixed)
• 
  
• I’ll mix in some heavier lifts just to track progress:
  • Bench: 315 max
  • Deadlift: 500 max
  • Squat: 405 max
  • Cardio: Hiking 3–4x a week with my dog (5–10 miles each hike)

Sleep:
~8 hours a night, pretty solid quality


Supplements:
5g creatine monohydrate daily

Looking for guidance on:


I’m hoping to get advice and guidance on setting up my first cycle the right way. My goal is to preserve as much muscle as possible while cutting and getting leaner. Any input from those with experience would be appreciated.

don't worry @Bronxmuscleddix We will get you in the best shape possible. You already look like you're super strong. It's all about cutting from here.

 

[Ulter]

What’s up everyone! New to this community Just wanted to start pre log . There is some really good advice and knowledge on here , so I would love to pick everyone brain.

Age: 32
Height: 6’0”
Weight: 221 lbs


Years Training: I’ve been lifting since I was 18, so about 14 years now. I lifted for a good portion of my 20s, probably for around 8 years, but anything outside of weightlifting was more sports-focused. Until I was about 25, I had never really cut or done anything like that before. Now at 32, I’ve probably only cut about three times total. This will be my fourth time, but the plan is to maintain it in the future and not let my habits get the best of me again. I’ve been relatively inactive for the last 4-5 , mostly just getting 10k steps or more due to the dog.


Cycle History: None – this would be my first cycle.

Current Goals:


Cutting down to around 200 lbs. The last time I was very lean I was sitting at 185–190 lbs at roughly 8% body fat. Right now I’m not 100% sure on body fat, but I’d estimate 20% or higher.





Diet: (as of two weeks ago)

• Calories: ~2800/day
• Protein: ~250g/day (I always hit this)
• Flexible dieting approach – I mostly just count protein and calories.
• Protein sources: lean ground bison, beef, turkey, chicken thighs (taking a break from chicken breast), whole eggs, Greek yogurt if I get a sweet tooth.
• Carb sources: white rice, whole grain/white pasta, whole wheat toast.
• Fats: mainly from eggs and olive oil.

Training:

• Lifting 5 days a week on a hypertrophy-focused program.
• Current split:
  • Day 1: Legs
  • Day 2: Push (chest, shoulders, triceps)
  • Day 3: Pull (back, biceps)
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs again
  • Day 7: Upper body (mixed)
• 
  
• I’ll mix in some heavier lifts just to track progress:
  • Bench: 315 max
  • Deadlift: 500 max
  • Squat: 405 max
  • Cardio: Hiking 3–4x a week with my dog (5–10 miles each hike)

Sleep:
~8 hours a night, pretty solid quality


Supplements:
5g creatine monohydrate daily

Looking for guidance on:


I’m hoping to get advice and guidance on setting up my first cycle the right way. My goal is to preserve as much muscle as possible while cutting and getting leaner. Any input from those with experience would be appreciated.

you are looking good man! the split routine is outstanding. and the strength you display is insane! @Bronxmuscleddix

 

[2Thick]

What’s up everyone! New to this community Just wanted to start pre log . There is some really good advice and knowledge on here , so I would love to pick everyone brain.

Age: 32
Height: 6’0”
Weight: 221 lbs


Years Training: I’ve been lifting since I was 18, so about 14 years now. I lifted for a good portion of my 20s, probably for around 8 years, but anything outside of weightlifting was more sports-focused. Until I was about 25, I had never really cut or done anything like that before. Now at 32, I’ve probably only cut about three times total. This will be my fourth time, but the plan is to maintain it in the future and not let my habits get the best of me again. I’ve been relatively inactive for the last 4-5 , mostly just getting 10k steps or more due to the dog.


Cycle History: None – this would be my first cycle.

Current Goals:


Cutting down to around 200 lbs. The last time I was very lean I was sitting at 185–190 lbs at roughly 8% body fat. Right now I’m not 100% sure on body fat, but I’d estimate 20% or higher.





Diet: (as of two weeks ago)

• Calories: ~2800/day
• Protein: ~250g/day (I always hit this)
• Flexible dieting approach – I mostly just count protein and calories.
• Protein sources: lean ground bison, beef, turkey, chicken thighs (taking a break from chicken breast), whole eggs, Greek yogurt if I get a sweet tooth.
• Carb sources: white rice, whole grain/white pasta, whole wheat toast.
• Fats: mainly from eggs and olive oil.

Training:

• Lifting 5 days a week on a hypertrophy-focused program.
• Current split:
  • Day 1: Legs
  • Day 2: Push (chest, shoulders, triceps)
  • Day 3: Pull (back, biceps)
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs again
  • Day 7: Upper body (mixed)
• 
  
• I’ll mix in some heavier lifts just to track progress:
  • Bench: 315 max
  • Deadlift: 500 max
  • Squat: 405 max
  • Cardio: Hiking 3–4x a week with my dog (5–10 miles each hike)

Sleep:
~8 hours a night, pretty solid quality


Supplements:
5g creatine monohydrate daily

Looking for guidance on:


I’m hoping to get advice and guidance on setting up my first cycle the right way. My goal is to preserve as much muscle as possible while cutting and getting leaner. Any input from those with experience would be appreciated.

@Bronxmuscleddix amazing job on this one man. the bench, deadlifts, and squats are all on point. excellent job on all of that you are also doing a nice hike with your dog that is good exercise

 

[Bronxmuscleddix]

Thank You everyone for the warm welcome!

Yesterday and todays workout
Monday – Back and Biceps

1. Pull-ups: Bodyweight x17, 12, 8
2. Barbell Rows: 135 x 12, 155 x 10, 185 x 10
   
   
3. Lat Pulldowns: 120 x 15, 140 x 12, 160 x 10
4. Seated Cable Rows: 100 x 15, 120 x 12, 140 x 10
5. Barbell Curls: 65 x 12, 75 x 10, 85 x 8
6. Hammer Curls: 30 x 12 (each arm), 35 x 10, 40 x 8

---

Tuesday – Chest, Shoulders, Triceps

• Flat Bench Press (Reverse Pyramid):
  225 x 12
  225 x 10
  185 x 11
  135 AMRAP (20 reps)
• Dumbbell Incline Press (Pyramid):
  Pair 70 x 14
  Pair 80 x 12
  Pair 90 x 7
  AMRAP Pair 70 x 10
• Barbell Shoulder Press:
  95 x 15
  110 x 10
  135 x 6
  95 x 16
• Tricep Pushdowns (Straight Bar):
  52 x 15
  62 x 15
  72 x 12
  Drop Set: 72, 62, 52 x 10 each

 

[Bronxmuscleddix]

07/22/25 diet intake

 

[Bronxmuscleddix]

hey man welcome the people here are awesome There’s this app cronometer it can help you track everything it’s so easy i can do it

Good looking out bro . I used it today . Super easy

 

[LevButlerov]

Thank You everyone for the warm welcome!

Yesterday and todays workout
Monday – Back and Biceps

1. Pull-ups: Bodyweight x17, 12, 8
2. Barbell Rows: 135 x 12, 155 x 10, 185 x 10
   
   
3. Lat Pulldowns: 120 x 15, 140 x 12, 160 x 10
4. Seated Cable Rows: 100 x 15, 120 x 12, 140 x 10
5. Barbell Curls: 65 x 12, 75 x 10, 85 x 8
6. Hammer Curls: 30 x 12 (each arm), 35 x 10, 40 x 8

---

Tuesday – Chest, Shoulders, Triceps

• Flat Bench Press (Reverse Pyramid):
  225 x 12
  225 x 10
  185 x 11
  135 AMRAP (20 reps)
• Dumbbell Incline Press (Pyramid):
  Pair 70 x 14
  Pair 80 x 12
  Pair 90 x 7
  AMRAP Pair 70 x 10
• Barbell Shoulder Press:
  95 x 15
  110 x 10
  135 x 6
  95 x 16
• Tricep Pushdowns (Straight Bar):
  52 x 15
  62 x 15
  72 x 12
  Drop Set: 72, 62, 52 x 10 each

@Bronxmuscleddix how much cardio was done?

07/22/25 diet intake

You have decent macros, you're final goals is to cut or bulk? I think a new recomp will work.
You should start increasing protein.

 

[Bronxmuscleddix]

@Bronxmuscleddix how much cardio was done?

You have decent macros, you're final goals is to cut or bulk? I think a new recomp will work.
You should start increasing protein.

@LevButlerov I am trying to cut about 20 pounds are so. Drop back down to 8 percent.

Cardio: I did a 4 mile ruck (today) took about an hour.
I aiming for at least 16 miles per week, and off days I’m aiming for 12,500 steps.

I will increase the protein for Tomorrow towards 300 grams.

Thanks for taking a look at the diet.

 

[LevButlerov]

@LevButlerov I am trying to cut about 20 pounds are so. Drop back down to 8 percent.

Cardio: I did a 4 mile ruck (today) took about an hour.
I aiming for at least 16 miles per week, and off days I’m aiming for 12,500 steps.

I will increase the protein for Tomorrow towards 300 grams.

Thanks for taking a look at the diet.

To drop the bodyfat as a cut, we need to start getting cardio up and carbs down with higher protein and fats. @Bronxmuscleddix

 

[Mobster]

Nice work on the rows and I like the volume here

 

[stevesmi]

Thank You everyone for the warm welcome!

Yesterday and todays workout
Monday – Back and Biceps

1. Pull-ups: Bodyweight x17, 12, 8
2. Barbell Rows: 135 x 12, 155 x 10, 185 x 10
   
   
3. Lat Pulldowns: 120 x 15, 140 x 12, 160 x 10
4. Seated Cable Rows: 100 x 15, 120 x 12, 140 x 10
5. Barbell Curls: 65 x 12, 75 x 10, 85 x 8
6. Hammer Curls: 30 x 12 (each arm), 35 x 10, 40 x 8

---

Tuesday – Chest, Shoulders, Triceps

• Flat Bench Press (Reverse Pyramid):
  225 x 12
  225 x 10
  185 x 11
  135 AMRAP (20 reps)
• Dumbbell Incline Press (Pyramid):
  Pair 70 x 14
  Pair 80 x 12
  Pair 90 x 7
  AMRAP Pair 70 x 10
• Barbell Shoulder Press:
  95 x 15
  110 x 10
  135 x 6
  95 x 16
• Tricep Pushdowns (Straight Bar):
  52 x 15
  62 x 15
  72 x 12
  Drop Set: 72, 62, 52 x 10 each

@Bronxmuscleddix you are doing great on this workout! the curls look good! i love the high quality

 

[BodyMonster34]

Thank You everyone for the warm welcome!

Yesterday and todays workout
Monday – Back and Biceps

1. Pull-ups: Bodyweight x17, 12, 8
2. Barbell Rows: 135 x 12, 155 x 10, 185 x 10
   
   
3. Lat Pulldowns: 120 x 15, 140 x 12, 160 x 10
4. Seated Cable Rows: 100 x 15, 120 x 12, 140 x 10
5. Barbell Curls: 65 x 12, 75 x 10, 85 x 8
6. Hammer Curls: 30 x 12 (each arm), 35 x 10, 40 x 8

---

Tuesday – Chest, Shoulders, Triceps

• Flat Bench Press (Reverse Pyramid):
  225 x 12
  225 x 10
  185 x 11
  135 AMRAP (20 reps)
• Dumbbell Incline Press (Pyramid):
  Pair 70 x 14
  Pair 80 x 12
  Pair 90 x 7
  AMRAP Pair 70 x 10
• Barbell Shoulder Press:
  95 x 15
  110 x 10
  135 x 6
  95 x 16
• Tricep Pushdowns (Straight Bar):
  52 x 15
  62 x 15
  72 x 12
  Drop Set: 72, 62, 52 x 10 each

@Bronxmuscleddix bro this one is looking good. the barbell shoulder press and tricep pushdowns are on point. straight bar also is good

 

[Ulter]

Thank You everyone for the warm welcome!

Yesterday and todays workout
Monday – Back and Biceps

1. Pull-ups: Bodyweight x17, 12, 8
2. Barbell Rows: 135 x 12, 155 x 10, 185 x 10
   
   
3. Lat Pulldowns: 120 x 15, 140 x 12, 160 x 10
4. Seated Cable Rows: 100 x 15, 120 x 12, 140 x 10
5. Barbell Curls: 65 x 12, 75 x 10, 85 x 8
6. Hammer Curls: 30 x 12 (each arm), 35 x 10, 40 x 8

---

Tuesday – Chest, Shoulders, Triceps

• Flat Bench Press (Reverse Pyramid):
  225 x 12
  225 x 10
  185 x 11
  135 AMRAP (20 reps)
• Dumbbell Incline Press (Pyramid):
  Pair 70 x 14
  Pair 80 x 12
  Pair 90 x 7
  AMRAP Pair 70 x 10
• Barbell Shoulder Press:
  95 x 15
  110 x 10
  135 x 6
  95 x 16
• Tricep Pushdowns (Straight Bar):
  52 x 15
  62 x 15
  72 x 12
  Drop Set: 72, 62, 52 x 10 each

@Bronxmuscleddix Very nice mix on this training. You hit the upper body really well. I can't wait to see your lower body split.

 

[ceo]

Thanks ! Im looking forward to seeing what’s under that fat, it’s been a minute.

bros yeah lets see

 

[ceo]

Thank You everyone for the warm welcome!

Yesterday and todays workout
Monday – Back and Biceps

1. Pull-ups: Bodyweight x17, 12, 8
2. Barbell Rows: 135 x 12, 155 x 10, 185 x 10
   
   
3. Lat Pulldowns: 120 x 15, 140 x 12, 160 x 10
4. Seated Cable Rows: 100 x 15, 120 x 12, 140 x 10
5. Barbell Curls: 65 x 12, 75 x 10, 85 x 8
6. Hammer Curls: 30 x 12 (each arm), 35 x 10, 40 x 8

---

Tuesday – Chest, Shoulders, Triceps

• Flat Bench Press (Reverse Pyramid):
  225 x 12
  225 x 10
  185 x 11
  135 AMRAP (20 reps)
• Dumbbell Incline Press (Pyramid):
  Pair 70 x 14
  Pair 80 x 12
  Pair 90 x 7
  AMRAP Pair 70 x 10
• Barbell Shoulder Press:
  95 x 15
  110 x 10
  135 x 6
  95 x 16
• Tricep Pushdowns (Straight Bar):
  52 x 15
  62 x 15
  72 x 12
  Drop Set: 72, 62, 52 x 10 each

@Bronxmuscleddix bros your tuesday training solid. the flat bench press and incline press on point. you won't go wrong with that

 

[Bronxmuscleddix]

What’s up everyone!
Today’s workout ;

Wednesday (Today) – Legs & Cardio

• Barbell Squat: 225 x 20, 245 x 15, 275 x 10, 225 x 15
• Deadlift: 225 x 20, 315 x 15, 365 x 12, 405 x 4
• Leg Press: 2 plates x 20, 4 plates x 15, 6 plates x 12, 8 plates x 10
• Lying Leg Curl: 100 x 15, 120 x 15, 140 x 12, 160 x 12
• Hanging Straight Leg Lifts: 4 x 10
• Crunches: 4 sets x 25
• Cardio Run: 3 miles in 22 minutes

I have range day tomorrow, it’s a lot running , so I will do calves tomorrow night.

I will post today’s diet later.

 

[2Thick]

Thank You everyone for the warm welcome!

Yesterday and todays workout
Monday – Back and Biceps

1. Pull-ups: Bodyweight x17, 12, 8
2. Barbell Rows: 135 x 12, 155 x 10, 185 x 10
   
   
3. Lat Pulldowns: 120 x 15, 140 x 12, 160 x 10
4. Seated Cable Rows: 100 x 15, 120 x 12, 140 x 10
5. Barbell Curls: 65 x 12, 75 x 10, 85 x 8
6. Hammer Curls: 30 x 12 (each arm), 35 x 10, 40 x 8

---

Tuesday – Chest, Shoulders, Triceps

• Flat Bench Press (Reverse Pyramid):
  225 x 12
  225 x 10
  185 x 11
  135 AMRAP (20 reps)
• Dumbbell Incline Press (Pyramid):
  Pair 70 x 14
  Pair 80 x 12
  Pair 90 x 7
  AMRAP Pair 70 x 10
• Barbell Shoulder Press:
  95 x 15
  110 x 10
  135 x 6
  95 x 16
• Tricep Pushdowns (Straight Bar):
  52 x 15
  62 x 15
  72 x 12
  Drop Set: 72, 62, 52 x 10 each

@Bronxmuscleddix tuesday training is on point. i love this. you won't go wrong on any of it. that is solid iron volume

 

[ROIDDERS]

Thank You everyone for the warm welcome!

Yesterday and todays workout
Monday – Back and Biceps

1. Pull-ups: Bodyweight x17, 12, 8
2. Barbell Rows: 135 x 12, 155 x 10, 185 x 10
   
   
3. Lat Pulldowns: 120 x 15, 140 x 12, 160 x 10
4. Seated Cable Rows: 100 x 15, 120 x 12, 140 x 10
5. Barbell Curls: 65 x 12, 75 x 10, 85 x 8
6. Hammer Curls: 30 x 12 (each arm), 35 x 10, 40 x 8

---

Tuesday – Chest, Shoulders, Triceps

• Flat Bench Press (Reverse Pyramid):
  225 x 12
  225 x 10
  185 x 11
  135 AMRAP (20 reps)
• Dumbbell Incline Press (Pyramid):
  Pair 70 x 14
  Pair 80 x 12
  Pair 90 x 7
  AMRAP Pair 70 x 10
• Barbell Shoulder Press:
  95 x 15
  110 x 10
  135 x 6
  95 x 16
• Tricep Pushdowns (Straight Bar):
  52 x 15
  62 x 15
  72 x 12
  Drop Set: 72, 62, 52 x 10 each

wow this updates man! Your training is outstanding. I like your split routine, just don't overdo it too much on those shoulders. @Bronxmuscleddix

 

[LevButlerov]

What’s up everyone!
Today’s workout ;

Wednesday (Today) – Legs & Cardio

• Barbell Squat: 225 x 20, 245 x 15, 275 x 10, 225 x 15
• Deadlift: 225 x 20, 315 x 15, 365 x 12, 405 x 4
• Leg Press: 2 plates x 20, 4 plates x 15, 6 plates x 12, 8 plates x 10
• Lying Leg Curl: 100 x 15, 120 x 15, 140 x 12, 160 x 12
• Hanging Straight Leg Lifts: 4 x 10
• Crunches: 4 sets x 25
• Cardio Run: 3 miles in 22 minutes

I have range day tomorrow, it’s a lot running , so I will do calves tomorrow night.

I will post today’s diet later.

@Bronxmuscleddix good training today, I want to see more cardio if you have time. Not running walking up treadmill.
You see other EVO brothers respond to you? you should get back to them.

 

[Bronxmuscleddix]

@Bronxmuscleddix good training today, I want to see more cardio if you have time. Not running walking up treadmill.
You see other EVO brothers respond to you? you should get back to them.

How much cardio are you thinking ? Like 45 minutes ? I need to run for work , so I can do both ?

 

[Bronxmuscleddix]

wow this updates man! Your training is outstanding. I like your split routine, just don't overdo it too much on those shoulders. @Bronxmuscleddix

To much presses ?

 

[Bronxmuscleddix]

@Bronxmuscleddix tuesday training is on point. i love this. you won't go wrong on any of it. that is solid iron volume

Thank you ! Much appreciated

 

[Bronxmuscleddix]

Nice work on the rows and I like the volume here

Thanks! Rows always in arsenal.

 

[LevButlerov]

How much cardio are you thinking ? Like 45 minutes ? I need to run for work , so I can do both ?

30min pre and 30min post training, 60min is good

 

[Bronxmuscleddix]

30min pre and 30min post training, 60min is good

Alright sounds good .

 

[Bronxmuscleddix]

Todays macros

 

[Bronxmuscleddix]

@Bronxmuscleddix bro this one is looking good. the barbell shoulder press and tricep pushdowns are on point. straight bar also is good

Thanks bro , pumping the iron is the best part

 

[LevButlerov]

Todays macros

Good macros, did you have more omega 3 fats?

 

[Bronxmuscleddix]

Thanks bro , pumping the iron is the best part

 

[LevButlerov]

The mayo get some omega 3 high mayo as a swap.
https://www.evolutionary.org/forums/threads/pre-cycle-training-prep-journal.105789/post-1794762

 

[Bronxmuscleddix]

Good macros, did you have more omega 3 fats?

 

[Bronxmuscleddix]

Here are my fat sources . I definitely could be eating more omega 3s.

I will make sure to star adding it . Thanks brother.

 

[LevButlerov]

Here are my fat sources . I definitely could be eating more omega 3s.

I will make sure to star adding it . Thanks brother.

Add fish oil and add walnuts to your diet to start off.

 

[Bronxmuscleddix]

Add fish oil and add walnuts to your diet to start off.

That’s an easy add . Thanks for recommendation .

 

[Bronxmuscleddix]

What’s up everyone,

My doc recently prescribed me test . My test level were 350. So he prescribed 200 mg , could I take this during my prep ? If so what do you feel about just taking 150 instead .

Thanks

 

[ROIDDERS]

To much presses ?

shoulders don't need to be hit very much. they are a muscle that needs less then what people do. be careful with overhead

 

[BodyMonster34]

Thanks bro , pumping the iron is the best part

bro pump it hard

 

[LevButlerov]

What’s up everyone,

My doc recently prescribed me test . My test level were 350. So he prescribed 200 mg , could I take this during my prep ? If so what do you feel about just taking 150 instead .

Thanks

You have not taken TRT before this ever? @Bronxmuscleddix

 

[Bronxmuscleddix]

You have not taken TRT before this ever? @Bronxmuscleddix

No I have not .

 

[Bronxmuscleddix]

bro pump it hard

 

[Bronxmuscleddix]

shoulders don't need to be hit very much. they are a muscle that needs less then what people do. be careful with overhead

Ok I will make sure to add lateral raises at the end instead , since I’m already doing incline or should I just do machine press ?

 

[2Thick]

Thank you ! Much appreciated

EVO love!

 

[LevButlerov]

No I have not .

I wouldn't start yet, we are still dialing in your cycle prep. Lets give it 2 weeks of your steady diet training updates. @Bronxmuscleddix

 

[ballin2504]

What’s up everyone! New to this community Just wanted to start pre log . There is some really good advice and knowledge on here , so I would love to pick everyone brain.

Age: 32
Height: 6’0”
Weight: 221 lbs


Years Training: I’ve been lifting since I was 18, so about 14 years now. I lifted for a good portion of my 20s, probably for around 8 years, but anything outside of weightlifting was more sports-focused. Until I was about 25, I had never really cut or done anything like that before. Now at 32, I’ve probably only cut about three times total. This will be my fourth time, but the plan is to maintain it in the future and not let my habits get the best of me again. I’ve been relatively inactive for the last 4-5 , mostly just getting 10k steps or more due to the dog.


Cycle History: None – this would be my first cycle.

Current Goals:


Cutting down to around 200 lbs. The last time I was very lean I was sitting at 185–190 lbs at roughly 8% body fat. Right now I’m not 100% sure on body fat, but I’d estimate 20% or higher.





Diet: (as of two weeks ago)

• Calories: ~2800/day
• Protein: ~250g/day (I always hit this)
• Flexible dieting approach – I mostly just count protein and calories.
• Protein sources: lean ground bison, beef, turkey, chicken thighs (taking a break from chicken breast), whole eggs, Greek yogurt if I get a sweet tooth.
• Carb sources: white rice, whole grain/white pasta, whole wheat toast.
• Fats: mainly from eggs and olive oil.

Training:

• Lifting 5 days a week on a hypertrophy-focused program.
• Current split:
  • Day 1: Legs
  • Day 2: Push (chest, shoulders, triceps)
  • Day 3: Pull (back, biceps)
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Legs again
  • Day 7: Upper body (mixed)
• 
  
• I’ll mix in some heavier lifts just to track progress:
  • Bench: 315 max
  • Deadlift: 500 max
  • Squat: 405 max
  • Cardio: Hiking 3–4x a week with my dog (5–10 miles each hike)

Sleep:
~8 hours a night, pretty solid quality


Supplements:
5g creatine monohydrate daily

Looking for guidance on:


I’m hoping to get advice and guidance on setting up my first cycle the right way. My goal is to preserve as much muscle as possible while cutting and getting leaner. Any input from those with experience would be appreciated.

@Bronxmuscleddix nice start to the log and you have a great physique. I think you will do really well.

 

[Bronxmuscleddix]

Thanks ! Feels great getting back to work !

 

[Bronxmuscleddix]

I wouldn't start yet, we are still dialing in your cycle prep. Lets give it 2 weeks of your steady diet training updates. @Bronxmuscleddix

Sounds good ! Will Do!

 

[Bronxmuscleddix]

Today was a rest day.

Still did 30 minutes incline walking 3 mph in morning and tonight .= 60 minutes total

 

[LevButlerov]

Today was a rest day.

Still did 30 minutes incline walking 3 mph in morning and tonight .= 60 minutes total

I see rice for breakfast, lets start by swapping in oatmeal. @Bronxmuscleddix

 

[ROIDDERS]

Ok I will make sure to add lateral raises at the end instead , since I’m already doing incline or should I just do machine press ?

maybe not so much incline

 

[Bronxmuscleddix]

its been a minute. still lifting, tracking the workouts. Here is physique update. I am the same weight, but I also started Test C for medical reasons. So maybe it's water retention. I weigh 220. Should I drop Calories ? or can you see a difference from first photo.

 

[LevButlerov]

its been a minute. still lifting, tracking the workouts. Here is physique update. I am the same weight, but I also started Test C for medical reasons. So maybe it's water retention. I weigh 220. Should I drop Calories ? or can you see a difference from first photo.

@Bronxmuscleddix welcome back to the EVO family we missed you.
Yes the difference is there, you look like you gained some bodyfat
https://www.evolutionary.org/forums/threads/pre-cycle-training-prep-journal.105789/post-1792973
and maybe some water.
Why did you start testosterone without telling us?

 

[Bronxmuscleddix]

@Bronxmuscleddix welcome back to the EVO family we missed you.
Yes the difference is there, you look like you gained some bodyfat
https://www.evolutionary.org/forums/threads/pre-cycle-training-prep-journal.105789/post-1792973
and maybe some water.
Why did you start testosterone without telling us?

Ok nice what’s the estimated body fat ? Also i started my test prescribed my doc

 

[LevButlerov]

Ok nice what’s the estimated body fat ? Also i started my test prescribed my doc

Very hard to estimate, I would say 18% roughly @Bronxmuscleddix
Please update training, diet for us and what you been doing.

And I responded here
https://www.evolutionary.org/forums...para-pharma-test-c-before.106304/post-1815669

 

[Bronxmuscleddix]

Here’s the fully updated version of your Week 6 Progress Update, written cleanly and naturally while keeping your voice and details intact:



Week 6 Progress Update



I’m currently on week 6 of my diet. I’ve lost 16 pounds so far and plan to continue for another 8 weeks. I’ve been running 200 mg of testosterone a week training 6 days a week, and keeping my diet extremely consistent.



Training

• Bench Press: Went from working with 225 lbs for 12–15 reps to 245 lbs for the same reps.
• Squat & Deadlift: Stayed consistent with my original numbers.
• Cardio: 45 minutes on the StairMaster about 3–4 days per week.
• Rate of Loss: Steady at about 1–2 pounds per week.

I’m currently eating 2,400 calories per day and plan to drop down to 2,100 calories at the 6-week mark, plus add one extra day of cardio to finish the last 6 weeks strong. My last InBody scan read around 14% body fat, but realistically I’d estimate closer to 16% right now.


Daily Diet

I pretty much eat the same thing every day:

• Breakfast: ½ cup of oatmeal with ½ a banana, 1 cup of blueberries, and a Premier Protein shake mixed in, plus 2 eggs. I also take fish oil and liver support supplements with this meal.
• Lunch: 1 cup of brown rice or whole wheat pasta with a lean protein (usually ground turkey, chicken thighs, or chicken breast), 1 tablespoon of olive oil, and 1 cup of broccoli or cauliflower.
• Dinner: A salad with a lean protein source (usually chicken or fish), tomatoes, and nuts, typically around 600–800 calories.
• Last Meal: Another Premier Protein shake with apple slices and powdered peanut butter to finish the day.

Ive been consistent with my diet, even though I don’t update this log every day — I check in every couple of weeks instead. This week felt like a small milestone because I haven’t been looking at myself in the mirror much — mostly just tracking my weight — but I did notice some real progress when I checked recently.


Yesterday I had a small cheat meal — not something I normally do or really believe in, but it just kind of happened. It wasn’t bad: I had branzino fish and about two cups of wild rice at a restaurant. The extra carbs actually made me look a bit fuller when I checked in the mirror afterward. I’ll post an updated photo soon to show where things are at.

 

[LevButlerov]

Here’s the fully updated version of your Week 6 Progress Update, written cleanly and naturally while keeping your voice and details intact:



Week 6 Progress Update



I’m currently on week 6 of my diet. I’ve lost 16 pounds so far and plan to continue for another 8 weeks. I’ve been running 200 mg of testosterone a week training 6 days a week, and keeping my diet extremely consistent.



Training

• Bench Press: Went from working with 225 lbs for 12–15 reps to 245 lbs for the same reps.
• Squat & Deadlift: Stayed consistent with my original numbers.
• Cardio: 45 minutes on the StairMaster about 3–4 days per week.
• Rate of Loss: Steady at about 1–2 pounds per week.

I’m currently eating 2,400 calories per day and plan to drop down to 2,100 calories at the 6-week mark, plus add one extra day of cardio to finish the last 6 weeks strong. My last InBody scan read around 14% body fat, but realistically I’d estimate closer to 16% right now.


Daily Diet

I pretty much eat the same thing every day:

• Breakfast: ½ cup of oatmeal with ½ a banana, 1 cup of blueberries, and a Premier Protein shake mixed in, plus 2 eggs. I also take fish oil and liver support supplements with this meal.
• Lunch: 1 cup of brown rice or whole wheat pasta with a lean protein (usually ground turkey, chicken thighs, or chicken breast), 1 tablespoon of olive oil, and 1 cup of broccoli or cauliflower.
• Dinner: A salad with a lean protein source (usually chicken or fish), tomatoes, and nuts, typically around 600–800 calories.
• Last Meal: Another Premier Protein shake with apple slices and powdered peanut butter to finish the day.

Ive been consistent with my diet, even though I don’t update this log every day — I check in every couple of weeks instead. This week felt like a small milestone because I haven’t been looking at myself in the mirror much — mostly just tracking my weight — but I did notice some real progress when I checked recently.


Yesterday I had a small cheat meal — not something I normally do or really believe in, but it just kind of happened. It wasn’t bad: I had branzino fish and about two cups of wild rice at a restaurant. The extra carbs actually made me look a bit fuller when I checked in the mirror afterward. I’ll post an updated photo soon to show where things are at.

Good ab shot in the pics, you look lean and the midsection detail is sharper. Weight loss pace is perfect and the 245 lb bench for 12–15 keeps strength solid through the deficit.

Diet setup is locked in and clean, the branzino meal was fine and fullness after it confirms glycogen is just low from the steady cut. Keep the plan until progress stalls, then cut calories. But overall I'd like to see you update more cardio and food info.

 

[Bronxmuscleddix]

Good ab shot in the pics, you look lean and the midsection detail is sharper. Weight loss pace is perfect and the 245 lb bench for 12–15 keeps strength solid through the deficit.

Diet setup is locked in and clean, the branzino meal was fine and fullness after it confirms glycogen is just low from the steady cut. Keep the plan until progress stalls, then cut calories. But overall I'd like to see you update more cardio and food info.

Thanks for the response . I’ll start posting the food and cardio more .

Thanks

 

[LevButlerov]

Thanks for the response . I’ll start posting the food and cardio more .

Thanks

Please do EVO family supports you! @Bronxmuscleddix

 

[Mobster]

Here’s the fully updated version of your Week 6 Progress Update, written cleanly and naturally while keeping your voice and details intact:



Week 6 Progress Update



I’m currently on week 6 of my diet. I’ve lost 16 pounds so far and plan to continue for another 8 weeks. I’ve been running 200 mg of testosterone a week training 6 days a week, and keeping my diet extremely consistent.



Training

• Bench Press: Went from working with 225 lbs for 12–15 reps to 245 lbs for the same reps.
• Squat & Deadlift: Stayed consistent with my original numbers.
• Cardio: 45 minutes on the StairMaster about 3–4 days per week.
• Rate of Loss: Steady at about 1–2 pounds per week.

I’m currently eating 2,400 calories per day and plan to drop down to 2,100 calories at the 6-week mark, plus add one extra day of cardio to finish the last 6 weeks strong. My last InBody scan read around 14% body fat, but realistically I’d estimate closer to 16% right now.


Daily Diet

I pretty much eat the same thing every day:

• Breakfast: ½ cup of oatmeal with ½ a banana, 1 cup of blueberries, and a Premier Protein shake mixed in, plus 2 eggs. I also take fish oil and liver support supplements with this meal.
• Lunch: 1 cup of brown rice or whole wheat pasta with a lean protein (usually ground turkey, chicken thighs, or chicken breast), 1 tablespoon of olive oil, and 1 cup of broccoli or cauliflower.
• Dinner: A salad with a lean protein source (usually chicken or fish), tomatoes, and nuts, typically around 600–800 calories.
• Last Meal: Another Premier Protein shake with apple slices and powdered peanut butter to finish the day.

Ive been consistent with my diet, even though I don’t update this log every day — I check in every couple of weeks instead. This week felt like a small milestone because I haven’t been looking at myself in the mirror much — mostly just tracking my weight — but I did notice some real progress when I checked recently.


Yesterday I had a small cheat meal — not something I normally do or really believe in, but it just kind of happened. It wasn’t bad: I had branzino fish and about two cups of wild rice at a restaurant. The extra carbs actually made me look a bit fuller when I checked in the mirror afterward. I’ll post an updated photo soon to show where things are at.

Someone's not editing the AI part out.

 

[stevesmi]

Here’s the fully updated version of your Week 6 Progress Update, written cleanly and naturally while keeping your voice and details intact:



Week 6 Progress Update



I’m currently on week 6 of my diet. I’ve lost 16 pounds so far and plan to continue for another 8 weeks. I’ve been running 200 mg of testosterone a week training 6 days a week, and keeping my diet extremely consistent.



Training

• Bench Press: Went from working with 225 lbs for 12–15 reps to 245 lbs for the same reps.
• Squat & Deadlift: Stayed consistent with my original numbers.
• Cardio: 45 minutes on the StairMaster about 3–4 days per week.
• Rate of Loss: Steady at about 1–2 pounds per week.

I’m currently eating 2,400 calories per day and plan to drop down to 2,100 calories at the 6-week mark, plus add one extra day of cardio to finish the last 6 weeks strong. My last InBody scan read around 14% body fat, but realistically I’d estimate closer to 16% right now.


Daily Diet

I pretty much eat the same thing every day:

• Breakfast: ½ cup of oatmeal with ½ a banana, 1 cup of blueberries, and a Premier Protein shake mixed in, plus 2 eggs. I also take fish oil and liver support supplements with this meal.
• Lunch: 1 cup of brown rice or whole wheat pasta with a lean protein (usually ground turkey, chicken thighs, or chicken breast), 1 tablespoon of olive oil, and 1 cup of broccoli or cauliflower.
• Dinner: A salad with a lean protein source (usually chicken or fish), tomatoes, and nuts, typically around 600–800 calories.
• Last Meal: Another Premier Protein shake with apple slices and powdered peanut butter to finish the day.

Ive been consistent with my diet, even though I don’t update this log every day — I check in every couple of weeks instead. This week felt like a small milestone because I haven’t been looking at myself in the mirror much — mostly just tracking my weight — but I did notice some real progress when I checked recently.


Yesterday I had a small cheat meal — not something I normally do or really believe in, but it just kind of happened. It wasn’t bad: I had branzino fish and about two cups of wild rice at a restaurant. The extra carbs actually made me look a bit fuller when I checked in the mirror afterward. I’ll post an updated photo soon to show where things are at.

@Bronxmuscleddix stomach is looking tight! that is good. chisel up those abs

 

[2Thick]

Here’s the fully updated version of your Week 6 Progress Update, written cleanly and naturally while keeping your voice and details intact:



Week 6 Progress Update



I’m currently on week 6 of my diet. I’ve lost 16 pounds so far and plan to continue for another 8 weeks. I’ve been running 200 mg of testosterone a week training 6 days a week, and keeping my diet extremely consistent.



Training

• Bench Press: Went from working with 225 lbs for 12–15 reps to 245 lbs for the same reps.
• Squat & Deadlift: Stayed consistent with my original numbers.
• Cardio: 45 minutes on the StairMaster about 3–4 days per week.
• Rate of Loss: Steady at about 1–2 pounds per week.

I’m currently eating 2,400 calories per day and plan to drop down to 2,100 calories at the 6-week mark, plus add one extra day of cardio to finish the last 6 weeks strong. My last InBody scan read around 14% body fat, but realistically I’d estimate closer to 16% right now.


Daily Diet

I pretty much eat the same thing every day:

• Breakfast: ½ cup of oatmeal with ½ a banana, 1 cup of blueberries, and a Premier Protein shake mixed in, plus 2 eggs. I also take fish oil and liver support supplements with this meal.
• Lunch: 1 cup of brown rice or whole wheat pasta with a lean protein (usually ground turkey, chicken thighs, or chicken breast), 1 tablespoon of olive oil, and 1 cup of broccoli or cauliflower.
• Dinner: A salad with a lean protein source (usually chicken or fish), tomatoes, and nuts, typically around 600–800 calories.
• Last Meal: Another Premier Protein shake with apple slices and powdered peanut butter to finish the day.

Ive been consistent with my diet, even though I don’t update this log every day — I check in every couple of weeks instead. This week felt like a small milestone because I haven’t been looking at myself in the mirror much — mostly just tracking my weight — but I did notice some real progress when I checked recently.


Yesterday I had a small cheat meal — not something I normally do or really believe in, but it just kind of happened. It wasn’t bad: I had branzino fish and about two cups of wild rice at a restaurant. The extra carbs actually made me look a bit fuller when I checked in the mirror afterward. I’ll post an updated photo soon to show where things are at.

this one is looking good. i'm glad you eat the same stuff that is good discipline. But it's good to change things up so you don't get bored. @Bronxmuscleddix

 

[ceo]

Here’s the fully updated version of your Week 6 Progress Update, written cleanly and naturally while keeping your voice and details intact:



Week 6 Progress Update



I’m currently on week 6 of my diet. I’ve lost 16 pounds so far and plan to continue for another 8 weeks. I’ve been running 200 mg of testosterone a week training 6 days a week, and keeping my diet extremely consistent.



Training

• Bench Press: Went from working with 225 lbs for 12–15 reps to 245 lbs for the same reps.
• Squat & Deadlift: Stayed consistent with my original numbers.
• Cardio: 45 minutes on the StairMaster about 3–4 days per week.
• Rate of Loss: Steady at about 1–2 pounds per week.

I’m currently eating 2,400 calories per day and plan to drop down to 2,100 calories at the 6-week mark, plus add one extra day of cardio to finish the last 6 weeks strong. My last InBody scan read around 14% body fat, but realistically I’d estimate closer to 16% right now.


Daily Diet

I pretty much eat the same thing every day:

• Breakfast: ½ cup of oatmeal with ½ a banana, 1 cup of blueberries, and a Premier Protein shake mixed in, plus 2 eggs. I also take fish oil and liver support supplements with this meal.
• Lunch: 1 cup of brown rice or whole wheat pasta with a lean protein (usually ground turkey, chicken thighs, or chicken breast), 1 tablespoon of olive oil, and 1 cup of broccoli or cauliflower.
• Dinner: A salad with a lean protein source (usually chicken or fish), tomatoes, and nuts, typically around 600–800 calories.
• Last Meal: Another Premier Protein shake with apple slices and powdered peanut butter to finish the day.

Ive been consistent with my diet, even though I don’t update this log every day — I check in every couple of weeks instead. This week felt like a small milestone because I haven’t been looking at myself in the mirror much — mostly just tracking my weight — but I did notice some real progress when I checked recently.


Yesterday I had a small cheat meal — not something I normally do or really believe in, but it just kind of happened. It wasn’t bad: I had branzino fish and about two cups of wild rice at a restaurant. The extra carbs actually made me look a bit fuller when I checked in the mirror afterward. I’ll post an updated photo soon to show where things are at.

bros looking lean as FK! one thing on the diet where the veggies? @Bronxmuscleddix those important too

 

[Ulter]

Here’s the fully updated version of your Week 6 Progress Update, written cleanly and naturally while keeping your voice and details intact:



Week 6 Progress Update



I’m currently on week 6 of my diet. I’ve lost 16 pounds so far and plan to continue for another 8 weeks. I’ve been running 200 mg of testosterone a week training 6 days a week, and keeping my diet extremely consistent.



Training

• Bench Press: Went from working with 225 lbs for 12–15 reps to 245 lbs for the same reps.
• Squat & Deadlift: Stayed consistent with my original numbers.
• Cardio: 45 minutes on the StairMaster about 3–4 days per week.
• Rate of Loss: Steady at about 1–2 pounds per week.

I’m currently eating 2,400 calories per day and plan to drop down to 2,100 calories at the 6-week mark, plus add one extra day of cardio to finish the last 6 weeks strong. My last InBody scan read around 14% body fat, but realistically I’d estimate closer to 16% right now.


Daily Diet

I pretty much eat the same thing every day:

• Breakfast: ½ cup of oatmeal with ½ a banana, 1 cup of blueberries, and a Premier Protein shake mixed in, plus 2 eggs. I also take fish oil and liver support supplements with this meal.
• Lunch: 1 cup of brown rice or whole wheat pasta with a lean protein (usually ground turkey, chicken thighs, or chicken breast), 1 tablespoon of olive oil, and 1 cup of broccoli or cauliflower.
• Dinner: A salad with a lean protein source (usually chicken or fish), tomatoes, and nuts, typically around 600–800 calories.
• Last Meal: Another Premier Protein shake with apple slices and powdered peanut butter to finish the day.

Ive been consistent with my diet, even though I don’t update this log every day — I check in every couple of weeks instead. This week felt like a small milestone because I haven’t been looking at myself in the mirror much — mostly just tracking my weight — but I did notice some real progress when I checked recently.


Yesterday I had a small cheat meal — not something I normally do or really believe in, but it just kind of happened. It wasn’t bad: I had branzino fish and about two cups of wild rice at a restaurant. The extra carbs actually made me look a bit fuller when I checked in the mirror afterward. I’ll post an updated photo soon to show where things are at.

@Bronxmuscleddix the cheat meal isn't bad. just depends on how they prepare the fish. as long as they didn't drench it in oil

 

[ROIDDERS]

Here’s the fully updated version of your Week 6 Progress Update, written cleanly and naturally while keeping your voice and details intact:



Week 6 Progress Update



I’m currently on week 6 of my diet. I’ve lost 16 pounds so far and plan to continue for another 8 weeks. I’ve been running 200 mg of testosterone a week training 6 days a week, and keeping my diet extremely consistent.



Training

• Bench Press: Went from working with 225 lbs for 12–15 reps to 245 lbs for the same reps.
• Squat & Deadlift: Stayed consistent with my original numbers.
• Cardio: 45 minutes on the StairMaster about 3–4 days per week.
• Rate of Loss: Steady at about 1–2 pounds per week.

I’m currently eating 2,400 calories per day and plan to drop down to 2,100 calories at the 6-week mark, plus add one extra day of cardio to finish the last 6 weeks strong. My last InBody scan read around 14% body fat, but realistically I’d estimate closer to 16% right now.


Daily Diet

I pretty much eat the same thing every day:

• Breakfast: ½ cup of oatmeal with ½ a banana, 1 cup of blueberries, and a Premier Protein shake mixed in, plus 2 eggs. I also take fish oil and liver support supplements with this meal.
• Lunch: 1 cup of brown rice or whole wheat pasta with a lean protein (usually ground turkey, chicken thighs, or chicken breast), 1 tablespoon of olive oil, and 1 cup of broccoli or cauliflower.
• Dinner: A salad with a lean protein source (usually chicken or fish), tomatoes, and nuts, typically around 600–800 calories.
• Last Meal: Another Premier Protein shake with apple slices and powdered peanut butter to finish the day.

Ive been consistent with my diet, even though I don’t update this log every day — I check in every couple of weeks instead. This week felt like a small milestone because I haven’t been looking at myself in the mirror much — mostly just tracking my weight — but I did notice some real progress when I checked recently.


Yesterday I had a small cheat meal — not something I normally do or really believe in, but it just kind of happened. It wasn’t bad: I had branzino fish and about two cups of wild rice at a restaurant. The extra carbs actually made me look a bit fuller when I checked in the mirror afterward. I’ll post an updated photo soon to show where things are at.

That is an excellent job on this. The food looks tremendous. I absolutely love to see the veggies in the diet. Broccoli is really good. @Bronxmuscleddix

 

[Bronxmuscleddix]

bros looking lean as FK! one thing on the diet where the veggies? @Bronxmuscleddix those important too

Lmao I just take vitamins instead . Jk . I will add some this week

 

[Bronxmuscleddix]

That is an excellent job on this. The food looks tremendous. I absolutely love to see the veggies in the diet. Broccoli is really good. @Bronxmuscleddix

Ya im starting mix them ! Thanks

 

[Bronxmuscleddix]

@Bronxmuscleddix the cheat meal isn't bad. just depends on how they prepare the fish. as long as they didn't drench it in oil

It was at Italian restaurant , I’m sure they put 1/2 cup of oil lol

 

[Ulter]

It was at Italian restaurant , I’m sure they put 1/2 cup of oil lol

you can ask them to not add oil.

 

[ROIDDERS]

Ya im starting mix them ! Thanks

yeah sounds good!

 

[ceo]

Lmao I just take vitamins instead . Jk . I will add some this week

Bros. Yeah, life would be simple if we could just take a pill for our vegetables. But I enjoy eating vegetables. They actually taste good to me.

 

[LevButlerov]

Lmao I just take vitamins instead . Jk . I will add some this week

You can do both vitamins and veggies @Bronxmuscleddix

 

[ballin2504]

Here’s the fully updated version of your Week 6 Progress Update, written cleanly and naturally while keeping your voice and details intact:



Week 6 Progress Update



I’m currently on week 6 of my diet. I’ve lost 16 pounds so far and plan to continue for another 8 weeks. I’ve been running 200 mg of testosterone a week training 6 days a week, and keeping my diet extremely consistent.



Training

• Bench Press: Went from working with 225 lbs for 12–15 reps to 245 lbs for the same reps.
• Squat & Deadlift: Stayed consistent with my original numbers.
• Cardio: 45 minutes on the StairMaster about 3–4 days per week.
• Rate of Loss: Steady at about 1–2 pounds per week.

I’m currently eating 2,400 calories per day and plan to drop down to 2,100 calories at the 6-week mark, plus add one extra day of cardio to finish the last 6 weeks strong. My last InBody scan read around 14% body fat, but realistically I’d estimate closer to 16% right now.


Daily Diet

I pretty much eat the same thing every day:

• Breakfast: ½ cup of oatmeal with ½ a banana, 1 cup of blueberries, and a Premier Protein shake mixed in, plus 2 eggs. I also take fish oil and liver support supplements with this meal.
• Lunch: 1 cup of brown rice or whole wheat pasta with a lean protein (usually ground turkey, chicken thighs, or chicken breast), 1 tablespoon of olive oil, and 1 cup of broccoli or cauliflower.
• Dinner: A salad with a lean protein source (usually chicken or fish), tomatoes, and nuts, typically around 600–800 calories.
• Last Meal: Another Premier Protein shake with apple slices and powdered peanut butter to finish the day.

Ive been consistent with my diet, even though I don’t update this log every day — I check in every couple of weeks instead. This week felt like a small milestone because I haven’t been looking at myself in the mirror much — mostly just tracking my weight — but I did notice some real progress when I checked recently.


Yesterday I had a small cheat meal — not something I normally do or really believe in, but it just kind of happened. It wasn’t bad: I had branzino fish and about two cups of wild rice at a restaurant. The extra carbs actually made me look a bit fuller when I checked in the mirror afterward. I’ll post an updated photo soon to show where things are at.

@bronxmusceleddix really good update man the abs are popping pretty good. Keep it up.

 

[25homes]

Here’s the fully updated version of your Week 6 Progress Update, written cleanly and naturally while keeping your voice and details intact:



Week 6 Progress Update



I’m currently on week 6 of my diet. I’ve lost 16 pounds so far and plan to continue for another 8 weeks. I’ve been running 200 mg of testosterone a week training 6 days a week, and keeping my diet extremely consistent.



Training

• Bench Press: Went from working with 225 lbs for 12–15 reps to 245 lbs for the same reps.
• Squat & Deadlift: Stayed consistent with my original numbers.
• Cardio: 45 minutes on the StairMaster about 3–4 days per week.
• Rate of Loss: Steady at about 1–2 pounds per week.

I’m currently eating 2,400 calories per day and plan to drop down to 2,100 calories at the 6-week mark, plus add one extra day of cardio to finish the last 6 weeks strong. My last InBody scan read around 14% body fat, but realistically I’d estimate closer to 16% right now.


Daily Diet

I pretty much eat the same thing every day:

• Breakfast: ½ cup of oatmeal with ½ a banana, 1 cup of blueberries, and a Premier Protein shake mixed in, plus 2 eggs. I also take fish oil and liver support supplements with this meal.
• Lunch: 1 cup of brown rice or whole wheat pasta with a lean protein (usually ground turkey, chicken thighs, or chicken breast), 1 tablespoon of olive oil, and 1 cup of broccoli or cauliflower.
• Dinner: A salad with a lean protein source (usually chicken or fish), tomatoes, and nuts, typically around 600–800 calories.
• Last Meal: Another Premier Protein shake with apple slices and powdered peanut butter to finish the day.

Ive been consistent with my diet, even though I don’t update this log every day — I check in every couple of weeks instead. This week felt like a small milestone because I haven’t been looking at myself in the mirror much — mostly just tracking my weight — but I did notice some real progress when I checked recently.


Yesterday I had a small cheat meal — not something I normally do or really believe in, but it just kind of happened. It wasn’t bad: I had branzino fish and about two cups of wild rice at a restaurant. The extra carbs actually made me look a bit fuller when I checked in the mirror afterward. I’ll post an updated photo soon to show where things are at.

Good workout Bru

 

[Bronxmuscleddix]

Hey guys, quick update. I know last time I said I had about two months, but I dropped a little quicker than expected and probably underestimated things. I’m going to push these last eight weeks pretty hard. Started Reta last month (currently on 2 mg) and 250 test, and I’m thinking about adding either Mast E or Primo for the final stretch but haven’t decided which direction to go. My goal is to take this cut all the way down to about 185.


Right now I’m sitting at 208, started at 230. Training is six days a week, hitting around 15k steps a day, and about two hours of cardio total. I’m not pushing cardio too hard yet since the fat loss has been steady without any stalls.


Diet’s been consistent. I get vegetables with every meal. Carbs are mostly rice — brown or white depending on the workout — plus some whole-grain pasta. I try to get at least one sweet potato in every day. I take liver support, get healthy fats from olive oil and fish oil, and I hit about 250 grams of protein daily from chicken breast and lean ground turkey. Everything else flexes depending on how busy the day is.



Strength is holding up well. I switched from 8–10 reps to a 5×5 to keep strength higher toward the end of the cut. Bench is 275 for 5×5 — last set usually ends up at 3–4 reps — and squats are around 315 for 5×5. I don’t feel strong, but I’m not losing strength either, which is the main thing.





As far as health goes, my last labs looked good. Blood pressure has actually improved since I started — before this I was borderline pre-hypertensive, but now I’m resting around 110–115 over 70. Heart rate stays around 65. Overall I feel good and haven’t had any side effects so far.

 

[LevButlerov]

Hey guys, quick update. I know last time I said I had about two months, but I dropped a little quicker than expected and probably underestimated things. I’m going to push these last eight weeks pretty hard. Started Reta last month (currently on 2 mg) and 250 test, and I’m thinking about adding either Mast E or Primo for the final stretch but haven’t decided which direction to go. My goal is to take this cut all the way down to about 185.


Right now I’m sitting at 208, started at 230. Training is six days a week, hitting around 15k steps a day, and about two hours of cardio total. I’m not pushing cardio too hard yet since the fat loss has been steady without any stalls.


Diet’s been consistent. I get vegetables with every meal. Carbs are mostly rice — brown or white depending on the workout — plus some whole-grain pasta. I try to get at least one sweet potato in every day. I take liver support, get healthy fats from olive oil and fish oil, and I hit about 250 grams of protein daily from chicken breast and lean ground turkey. Everything else flexes depending on how busy the day is.



Strength is holding up well. I switched from 8–10 reps to a 5×5 to keep strength higher toward the end of the cut. Bench is 275 for 5×5 — last set usually ends up at 3–4 reps — and squats are around 315 for 5×5. I don’t feel strong, but I’m not losing strength either, which is the main thing.





As far as health goes, my last labs looked good. Blood pressure has actually improved since I started — before this I was borderline pre-hypertensive, but now I’m resting around 110–115 over 70. Heart rate stays around 65. Overall I feel good and haven’t had any side effects so far.

View attachment 140073View attachment 140073

You look good in the pic, lean abs coming through and solid taper forming. The 230 to 208 drop is serious progress. @Bronxmuscleddix

Bench and squat numbers still strong for being deep in a cut.
but we need to get your protein up imo

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366

@toddthelineman @Madmax46

 

[Dreamer]

Hey guys, quick update. I know last time I said I had about two months, but I dropped a little quicker than expected and probably underestimated things. I’m going to push these last eight weeks pretty hard. Started Reta last month (currently on 2 mg) and 250 test, and I’m thinking about adding either Mast E or Primo for the final stretch but haven’t decided which direction to go. My goal is to take this cut all the way down to about 185.


Right now I’m sitting at 208, started at 230. Training is six days a week, hitting around 15k steps a day, and about two hours of cardio total. I’m not pushing cardio too hard yet since the fat loss has been steady without any stalls.


Diet’s been consistent. I get vegetables with every meal. Carbs are mostly rice — brown or white depending on the workout — plus some whole-grain pasta. I try to get at least one sweet potato in every day. I take liver support, get healthy fats from olive oil and fish oil, and I hit about 250 grams of protein daily from chicken breast and lean ground turkey. Everything else flexes depending on how busy the day is.



Strength is holding up well. I switched from 8–10 reps to a 5×5 to keep strength higher toward the end of the cut. Bench is 275 for 5×5 — last set usually ends up at 3–4 reps — and squats are around 315 for 5×5. I don’t feel strong, but I’m not losing strength either, which is the main thing.





As far as health goes, my last labs looked good. Blood pressure has actually improved since I started — before this I was borderline pre-hypertensive, but now I’m resting around 110–115 over 70. Heart rate stays around 65. Overall I feel good and haven’t had any side effects so far.

View attachment 140073View attachment 140073

Nice and lean looking man, blood pressure is solid - well done keeping ontop of that

 

[Freki]

Hey guys, quick update. I know last time I said I had about two months, but I dropped a little quicker than expected and probably underestimated things. I’m going to push these last eight weeks pretty hard. Started Reta last month (currently on 2 mg) and 250 test, and I’m thinking about adding either Mast E or Primo for the final stretch but haven’t decided which direction to go. My goal is to take this cut all the way down to about 185.


Right now I’m sitting at 208, started at 230. Training is six days a week, hitting around 15k steps a day, and about two hours of cardio total. I’m not pushing cardio too hard yet since the fat loss has been steady without any stalls.


Diet’s been consistent. I get vegetables with every meal. Carbs are mostly rice — brown or white depending on the workout — plus some whole-grain pasta. I try to get at least one sweet potato in every day. I take liver support, get healthy fats from olive oil and fish oil, and I hit about 250 grams of protein daily from chicken breast and lean ground turkey. Everything else flexes depending on how busy the day is.



Strength is holding up well. I switched from 8–10 reps to a 5×5 to keep strength higher toward the end of the cut. Bench is 275 for 5×5 — last set usually ends up at 3–4 reps — and squats are around 315 for 5×5. I don’t feel strong, but I’m not losing strength either, which is the main thing.





As far as health goes, my last labs looked good. Blood pressure has actually improved since I started — before this I was borderline pre-hypertensive, but now I’m resting around 110–115 over 70. Heart rate stays around 65. Overall I feel good and haven’t had any side effects so far.

View attachment 140073View attachment 140073

Looking great mate lean and fit, we love seeing labs , post them if you get a chance cheers

 

[Bronxmuscleddix]

You look good in the pic, lean abs coming through and solid taper forming. The 230 to 208 drop is serious progress. @Bronxmuscleddix

Bench and squat numbers still strong for being deep in a cut.
but we need to get your protein up imo

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366

@toddthelineman @Madmax46

I will add a portion shake before bed. Thanks for the response. Your advice is always solid.

 

[Bronxmuscleddix]

Nice and lean looking man, blood pressure is solid - well done keeping ontop of that

Thanks . Im getting there.

 

[Bronxmuscleddix]

Looking great mate lean and fit, we love seeing labs , post them if you get a chance cheers

Will do. Thanks for the response.

 

[LevButlerov]

I will add a portion shake before bed. Thanks for the response. Your advice is always solid.

Lets do it, add it up