Approved Log My self-TRT cycle Log

[Dadbod1996]

Hello Evo Family!
I’m kicking off a new log to document my self-TRT journey and progress. For those who don’t know me, here’s a quick recap of my background:

I’ve been training on and off for years and have completed a few cycles in the past. I became a dad recently and while it’s been the most rewarding experience, I let myself go during the pregnancy and first couple of months after my son was born and ballooned up to 278 lbs at my heaviest.
I’ve been putting in the work and am proud to say I’m now down to 228 lbs.


I just wrapped up a 13-week cycle of testosterone and Winstrol
• Test E: 400 mg weekly
• Winstrol: 50 mg daily for 8 weeks
For anyone curious, here’s the link to my previous log, which this is a continuation of:


Current Plan
I’ve transitioned to a TRT dose of 200 mg Test E weekly, split into two doses. Today was my first shot.
I’ll remain on this protocol until I hit my goal weight of 200 lbs. At that point, I plan to run a heavy PCT to recover my natural hormone production.
In addition, I’ve recently introduced Ostarine and Stenabolic (SR9009) to my regimen, which I’ve been using for the past week. ( 20mg for each)

Supplements
• N2Guard: 7 caps daily
• Psyllium husk
• NAC
• Omegas
• CoQ10

Nutrition
• Calories: ~2000/day
• Diet: Strict keto
• Fasting Protocol: I was doing rolling 24+ hour fasts but scaled back to an 18/6 intermittent fasting window for the past week.

Training
• Cardio: 30 minutes daily
• Workouts: 5x per week weight training
• Abs: 20 minutes, 2x per week (started two weeks ago)

Current Stats
• Height: 6’0”
• Weight: 228 lbs
• Age: 28

Questions for the Community:
Should I adjust my diet or stick with my current approach?
Around how many weeks should I run this for without risking a permanent shutdown ?

Still want another kid or two in the long run
( maybe get the wife pregnant a year from now)

 

[Dadbod1996]

Link to previous log
https://www.evolutionary.org/forums...-loss-testosterone-winstrol-cycle-log.100926/

 

[AE1079]

Hello Evo Family!
I’m kicking off a new log to document my self-TRT journey and progress. For those who don’t know me, here’s a quick recap of my background:

I’ve been training on and off for years and have completed a few cycles in the past. I became a dad recently and while it’s been the most rewarding experience, I let myself go during the pregnancy and first couple of months after my son was born and ballooned up to 278 lbs at my heaviest.
I’ve been putting in the work and am proud to say I’m now down to 228 lbs.


I just wrapped up a 13-week cycle of testosterone and Winstrol
• Test E: 400 mg weekly
• Winstrol: 50 mg daily for 8 weeks
For anyone curious, here’s the link to my previous log, which this is a continuation of:


Current Plan
I’ve transitioned to a TRT dose of 200 mg Test E weekly, split into two doses. Today was my first shot.
I’ll remain on this protocol until I hit my goal weight of 200 lbs. At that point, I plan to run a heavy PCT to recover my natural hormone production.
In addition, I’ve recently introduced Ostarine and Stenabolic (SR9009) to my regimen, which I’ve been using for the past week. ( 20mg for each)

Supplements
• N2Guard: 7 caps daily
• Psyllium husk
• NAC
• Omegas
• CoQ10

Nutrition
• Calories: ~2000/day
• Diet: Strict keto
• Fasting Protocol: I was doing rolling 24+ hour fasts but scaled back to an 18/6 intermittent fasting window for the past week.

Training
• Cardio: 30 minutes daily
• Workouts: 5x per week weight training
• Abs: 20 minutes, 2x per week (started two weeks ago)

Current Stats
• Height: 6’0”
• Weight: 228 lbs
• Age: 28

Questions for the Community:
Should I adjust my diet or stick with my current approach?
Around how many weeks should I run this for without risking a permanent shutdown ?

Still want another kid or two in the long run
( maybe get the wife pregnant a year from now)

Awesome stuff, I am going to be doing something similar in the future to come off and kids at some point. TRT will shut you down regardless of length. We do have a lot of options at our disposal to kick start our natural LH and FSH production, which some caution is still needed to be taken on these courses. You wont ever permanently shut yourself off. A lot of people blast and cruise for years and regain fertility and natural testosterone production. HOWEVER, it will never be the same as it was.. and it may take more time to regain your natural state again, however it can be done, some people are lucky and can take some HMG for a week and bam wife pregnant, which is the kicker of the catch. If you plan to come off just prepared for sub optimal parameters, which I feel should be everyone’s approach, regardless of which PCT they are going into.

Your diet is based on how you feel, what are your reasons for keto? I have clients who I give keto diets too specifically due to their response to ketones and fat being the preferred energy source, as some just can’t process carbs easily enough. They thrive off it, others hate it, I can’t do keto for more then 2 weeks as my hunger will be insane.

My take here is to ensure that you come off TRT when your ready and wait till you hit rock bottom, then start your fertillity protocol/PCT.

 

[Dadbod1996]

Thank you for all the information, @AE1079. I really appreciate it—it’s made me feel a lot more comfortable about starting TRT.

Your diet is based on how you feel, what are your reasons for keto?

There’s no specific reason; it just works really well for me. I started keto a bit over 3 months ago, and it’s helped me build a much healthier relationship with food. On top of that, I rarely feel hungry, and the fat loss has been incredible—I’ve lost over 50 lbs in the last 14 weeks. During TRT, I plan to transition to a moderate-carb, low-fat, high-protein diet while keeping the focus on whole foods.

 

[Dadbod1996]

Tuesday, December 10th
Fasting & Workout
• Fasted: 18 hours total
• Workout: Started at 14 hours fasted
Workout Details
• Lat Pull-Downs:
• 99 lbs x 20 reps
• 143 lbs x 12 reps
• 3 sets: 209 lbs x 8 reps
• Machine Rows:
• 2 sets: 70 lbs x 20 reps
• 2 sets: 120 lbs x 12 reps
• Cable Lat Pulls:
• 2 sets: 44 lbs x 20 reps
• 2 sets: 60 lbs x 8 reps
• Cable Face Pulls:
• 3 sets: 38.5 lbs x 20 reps
• EZ Barbell Curls:
• 50 lbs x 12 reps
• 90 lbs x 7 reps
• 2 sets: 90 lbs x 6 reps
• Dumbbell Tricep Extensions:
• 3 sets: 35 lbs x 8 reps
Followed by 30m cardio ( stationary bike)

Adding pic of macros

 

[Dadbod1996]

Macros

 

[AE1079]

Always take a note of caution!

Thank you for all the information, @AE1079. I really appreciate it—it’s made me feel a lot more comfortable about starting TRT.


There’s no specific reason; it just works really well for me. I started keto a bit over 3 months ago, and it’s helped me build a much healthier relationship with food. On top of that, I rarely feel hungry, and the fat loss has been incredible—I’ve lost over 50 lbs in the last 14 weeks. During TRT, I plan to transition to a moderate-carb, low-fat, high-protein diet while keeping the focus on whole foods.

I found that people really respond well to Keto for the purpose of building that healthy relationship again, I have a client who couldn’t stick to a plan at all and he struggled, I suggested keto and since lost 20kg so it’s certainly a great tool for some.

 

[Npcclassicphysique champ]

Hello Evo Family!
I’m kicking off a new log to document my self-TRT journey and progress. For those who don’t know me, here’s a quick recap of my background:

I’ve been training on and off for years and have completed a few cycles in the past. I became a dad recently and while it’s been the most rewarding experience, I let myself go during the pregnancy and first couple of months after my son was born and ballooned up to 278 lbs at my heaviest.
I’ve been putting in the work and am proud to say I’m now down to 228 lbs.


I just wrapped up a 13-week cycle of testosterone and Winstrol
• Test E: 400 mg weekly
• Winstrol: 50 mg daily for 8 weeks
For anyone curious, here’s the link to my previous log, which this is a continuation of:


Current Plan
I’ve transitioned to a TRT dose of 200 mg Test E weekly, split into two doses. Today was my first shot.
I’ll remain on this protocol until I hit my goal weight of 200 lbs. At that point, I plan to run a heavy PCT to recover my natural hormone production.
In addition, I’ve recently introduced Ostarine and Stenabolic (SR9009) to my regimen, which I’ve been using for the past week. ( 20mg for each)

Supplements
• N2Guard: 7 caps daily
• Psyllium husk
• NAC
• Omegas
• CoQ10

Nutrition
• Calories: ~2000/day
• Diet: Strict keto
• Fasting Protocol: I was doing rolling 24+ hour fasts but scaled back to an 18/6 intermittent fasting window for the past week.

Training
• Cardio: 30 minutes daily
• Workouts: 5x per week weight training
• Abs: 20 minutes, 2x per week (started two weeks ago)

Current Stats
• Height: 6’0”
• Weight: 228 lbs
• Age: 28

Questions for the Community:
Should I adjust my diet or stick with my current approach?
Around how many weeks should I run this for without risking a permanent shutdown ?

Still want another kid or two in the long run
( maybe get the wife pregnant a year from now)

Tuesday, December 10th
Fasting & Workout
• Fasted: 18 hours total
• Workout: Started at 14 hours fasted
Workout Details
• Lat Pull-Downs:
• 99 lbs x 20 reps
• 143 lbs x 12 reps
• 3 sets: 209 lbs x 8 reps
• Machine Rows:
• 2 sets: 70 lbs x 20 reps
• 2 sets: 120 lbs x 12 reps
• Cable Lat Pulls:
• 2 sets: 44 lbs x 20 reps
• 2 sets: 60 lbs x 8 reps
• Cable Face Pulls:
• 3 sets: 38.5 lbs x 20 reps
• EZ Barbell Curls:
• 50 lbs x 12 reps
• 90 lbs x 7 reps
• 2 sets: 90 lbs x 6 reps
• Dumbbell Tricep Extensions:
• 3 sets: 35 lbs x 8 reps
Followed by 30m cardio ( stationary bike)

Adding pic of macros

Macros

@Dadbod1996 amazing restart for you bro always followed your other log, impressive 50lbs transformation! EVO family is truly proud of your results.

Training you're back in action and I like the ketogenic approach.

Lets push in a 48 fast before new year so you can lean out going in.

 

[Dadbod1996]

I found that people really respond well to Keto for the purpose of building that healthy relationship again, I have a client who couldn’t stick to a plan at all and he struggled, I suggested keto and since lost 20kg so it’s certainly a great tool for some.

That is exactly it! Keto with intermittent fasting helped lower my insulin resistance and get rid of cravings.
I eat blueberries and dark chocolate when I want my sugar fix.
Everything tastes alot better and many more benefits that I've noticed.

 

[Dadbod1996]

@Dadbod1996 amazing restart for you bro always followed your other log, impressive 50lbs transformation! EVO family is truly proud of your results.

Training you're back in action and I like the ketogenic approach.

Lets push in a 48 fast before new year so you can lean out going in.

Thank you very much - means alot coming from you.

I can easily get a 48 hour fast going as soon as tomorrow but was wondering if I should just stick to 18/6 for this week as I am taking it a bit easier and trying to reset after the 3 months of intensive dieting.

I will be going on vacation for 5 days with work this Sunday to Thursday. Will not be following a proper keto diet there but will stay in a caloric defecit. I plan on getting my 30m of cardio daily on top of some weight lifting at the resort's gym.

Was thinking about going on a prolonged fast when I am back to get back into ketosis

 

[Npcclassicphysique champ]

Thank you very much - means alot coming from you.

I can easily get a 48 hour fast going as soon as tomorrow but was wondering if I should just stick to 18/6 for this week as I am taking it a bit easier and trying to reset after the 3 months of intensive dieting.

I will be going on vacation for 5 days with work this Sunday to Thursday. Will not be following a proper keto diet there but will stay in a caloric defecit. I plan on getting my 30m of cardio daily on top of some weight lifting at the resort's gym.

Was thinking about going on a prolonged fast when I am back to get back into ketosis

@Dadbod1996 always happy to help, EVO family is here for you our iron brother

You should start the 48 hours tomorrow if you can, and go back to 16/8 even after. If you're going on vacation, it's even better, do fasting now and you'll eat and refeed on vacation.

 

[stevesmi]

recovery varies among people. for the best chance keep the runs to 12 weeks or less. once you go past that then you get into the red zone of harder to recover

 

[Npcclassicphysique champ]

For those just joining @Dadbod1996 lost 50lbs in his first log utilizing fasting:
https://www.evolutionary.org/forums...terone-winstrol-cycle-log.100926/post-1653500

 

[Mobster]

Hello Evo Family!
I’m kicking off a new log to document my self-TRT journey and progress. For those who don’t know me, here’s a quick recap of my background:

I’ve been training on and off for years and have completed a few cycles in the past. I became a dad recently and while it’s been the most rewarding experience, I let myself go during the pregnancy and first couple of months after my son was born and ballooned up to 278 lbs at my heaviest.
I’ve been putting in the work and am proud to say I’m now down to 228 lbs.


I just wrapped up a 13-week cycle of testosterone and Winstrol
• Test E: 400 mg weekly
• Winstrol: 50 mg daily for 8 weeks
For anyone curious, here’s the link to my previous log, which this is a continuation of:


Current Plan
I’ve transitioned to a TRT dose of 200 mg Test E weekly, split into two doses. Today was my first shot.
I’ll remain on this protocol until I hit my goal weight of 200 lbs. At that point, I plan to run a heavy PCT to recover my natural hormone production.
In addition, I’ve recently introduced Ostarine and Stenabolic (SR9009) to my regimen, which I’ve been using for the past week. ( 20mg for each)

Supplements
• N2Guard: 7 caps daily
• Psyllium husk
• NAC
• Omegas
• CoQ10

Nutrition
• Calories: ~2000/day
• Diet: Strict keto
• Fasting Protocol: I was doing rolling 24+ hour fasts but scaled back to an 18/6 intermittent fasting window for the past week.

Training
• Cardio: 30 minutes daily
• Workouts: 5x per week weight training
• Abs: 20 minutes, 2x per week (started two weeks ago)

Current Stats
• Height: 6’0”
• Weight: 228 lbs
• Age: 28

Questions for the Community:
Should I adjust my diet or stick with my current approach?
Around how many weeks should I run this for without risking a permanent shutdown ?

Still want another kid or two in the long run
( maybe get the wife pregnant a year from now)

Being on TRT... gonna be difficult

 

[Quadsweep]

This is a great start to this log.

I like your supplement list. especialy n2guard that will be a big boost!

 

[BodyMonster34]

Bro, I liked the amount of workouts you're doing hell. Yeah, five times a week, weight training.

Also hitting those abs like a maniac. I love sit-ups.

 

[JasonPriest]

Glad you got this log Journal going.


I can tell you, it's definitely all about the odds. When it comes to your sperm count, you want to keep it as high as possible for as long as possible if you want kids.

 

[Wootoom]

I had three kids when I was younger and all three of them were while I was on a steroid cycle, believe it or not.

However, I did find out that my ex-wife was cheating on me, so maybe they're not even my kids. Who the hell knows?

 

[Vadim Fedorov]

28 years old, you dont' want to end up on trt too young.

Your 30s is a transitional time in your life, The things you want. Now, you may not want 5 or 10 years from now and vice versa.

 

[2Thick]

Excited to follow this log.

Interesting that your diet is a strict keto and you implement fasting. A lot of people are doing that now.

 

[e2]

This will be a fun one to follow. I'm looking forward to it.

Good job fasting, 18 hours, and I'm liking that you're fasting, while you work out.

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

Machine rows and lat pull-downs looking really good.

I like how you finish out with some cardio on the stationary bike.

 

[chesty]

Macros look really solid.

Looking like you're getting some good quality food. I like the avocado addition.

 

[ROIDDERS]

Make sure with the chocolate. You make sure you check the ingredients.

Get as close to 100% cocoa as possible without added sugar.

 

[ceo]

bros. We're going to help you get things to the next level. Don't worry.

a lot of people use fasting as a weapon. i like that you train fasted, that is the best!

 

[Masonic Bodybuilder]

Your last log was awesome so I am really looking forward to this one. You know what it takes to cut down so I have no doubt you will be at 200lbs in no time.

 

[ballin2504]

This will be a good log. Can’t wait to follow along brother

 

[25homes]

This should be good Bru. Keep it comin

 

[Dadbod1996]

Fasted for 36 hours from Tuesday to Wednesday .

Fasting has become a bit harder now than it was last month - I think It might be due to the fact I have less fat stores than I used to or/and the fact I haven’t done a proper refeed in the last month as opposed to how I was doing a refeed every two weeks .

Will be eating a lot of fruits and meats when on vacation and come back stronger and ready for some more prolonged fasting .

 

[Dadbod1996]

Wednesday, December 11th
Legs Workout
• Hack Squat
• 1x12 @ 45 lbs (per side)
• 3x10 @ 90 lbs (per side)
• 1x7 @ 90 lbs (per side)
• Barbell Romanian Deadlift (RDL)
• 2x12 @ 135 lbs
• 3x7 @ 225 lbs
• Leg Extension
• 2x12 @ 90 lbs (slow and controlled)
• 2x20 @ 90 lbs (fast and explosive)
• Seated Calf Raises
• 5x20 @ 90 lbs
Cardio
• 40 minutes on the bike

 

[Dadbod1996]

Thursday, December 12th
Upper Body Workout (14 Hours fasted )
• Incline Bench Press
• 1x20 @ 45 lbs
• 1x12 @ 135 lbs
• 1x8 @ 185 lbs
• 2x6 @ 185 lbs
• 1x6 @ 135 lbs
• Kroc Row
• 1x20 @ 50 lbs (per side)
• 3x10 @ 65 lbs (per side)
• Cable Lateral Raise
• 4x10 @ 16 lbs
• Cable Hammer Curl (Rope Extension)
• 4x16 @ 38 lbs
• Dumbbell Triceps Extension
• 3x12 @ 30 lbs (per arm)
Cardio
• 40 minutes on the bike

 

[Dadbod1996]

Sitting at 227 lbs after eating .
225 lbs while fasting .
Adding some pics of foods

 

[Dadbod1996]

Regarding my injections:

I typically administer injections on Monday mornings and Friday nights. Since I’ll be away from Sunday morning to Friday morning, I adjusted my schedule as follows:
• Monday: 100 mg test
• Thursday night: 75 mg test
• Sunday morning (before my flight): 75 mg test

When I return from vacation on Friday morning, I’ll do another 75 mg injection and then resume my normal routine.

 

[LevButlerov]

Fasted for 36 hours from Tuesday to Wednesday .

Fasting has become a bit harder now than it was last month - I think It might be due to the fact I have less fat stores than I used to or/and the fact I haven’t done a proper refeed in the last month as opposed to how I was doing a refeed every two weeks .

Will be eating a lot of fruits and meats when on vacation and come back stronger and ready for some more prolonged fasting .

Fasting will get harder as you get leaner but long term easier as you see more results @Dadbod1996

 

[LevButlerov]

Wednesday, December 11th
Legs Workout
• Hack Squat
• 1x12 @ 45 lbs (per side)
• 3x10 @ 90 lbs (per side)
• 1x7 @ 90 lbs (per side)
• Barbell Romanian Deadlift (RDL)
• 2x12 @ 135 lbs
• 3x7 @ 225 lbs
• Leg Extension
• 2x12 @ 90 lbs (slow and controlled)
• 2x20 @ 90 lbs (fast and explosive)
• Seated Calf Raises
• 5x20 @ 90 lbs
Cardio
• 40 minutes on the bike

Thursday, December 12th
Upper Body Workout (14 Hours fasted )
• Incline Bench Press
• 1x20 @ 45 lbs
• 1x12 @ 135 lbs
• 1x8 @ 185 lbs
• 2x6 @ 185 lbs
• 1x6 @ 135 lbs
• Kroc Row
• 1x20 @ 50 lbs (per side)
• 3x10 @ 65 lbs (per side)
• Cable Lateral Raise
• 4x10 @ 16 lbs
• Cable Hammer Curl (Rope Extension)
• 4x16 @ 38 lbs
• Dumbbell Triceps Extension
• 3x12 @ 30 lbs (per arm)
Cardio
• 40 minutes on the bike

training is looking good, this is perfect

 

[LevButlerov]

Sitting at 227 lbs after eating .
225 lbs while fasting .
Adding some pics of foods

I like the refeed here, 227 is a good weight

 

[LevButlerov]

Regarding my injections:

I typically administer injections on Monday mornings and Friday nights. Since I’ll be away from Sunday morning to Friday morning, I adjusted my schedule as follows:
• Monday: 100 mg test
• Thursday night: 75 mg test
• Sunday morning (before my flight): 75 mg test

When I return from vacation on Friday morning, I’ll do another 75 mg injection and then resume my normal routine.

@Dadbod1996 before your flight I would pin 200mgs of testosterone let it sit in the system the whole week imo

 

[RoySimpson]

Hello Evo Family!
I’m kicking off a new log to document my self-TRT journey and progress. For those who don’t know me, here’s a quick recap of my background:

I’ve been training on and off for years and have completed a few cycles in the past. I became a dad recently and while it’s been the most rewarding experience, I let myself go during the pregnancy and first couple of months after my son was born and ballooned up to 278 lbs at my heaviest.
I’ve been putting in the work and am proud to say I’m now down to 228 lbs.


I just wrapped up a 13-week cycle of testosterone and Winstrol
• Test E: 400 mg weekly
• Winstrol: 50 mg daily for 8 weeks
For anyone curious, here’s the link to my previous log, which this is a continuation of:


Current Plan
I’ve transitioned to a TRT dose of 200 mg Test E weekly, split into two doses. Today was my first shot.
I’ll remain on this protocol until I hit my goal weight of 200 lbs. At that point, I plan to run a heavy PCT to recover my natural hormone production.
In addition, I’ve recently introduced Ostarine and Stenabolic (SR9009) to my regimen, which I’ve been using for the past week. ( 20mg for each)

Supplements
• N2Guard: 7 caps daily
• Psyllium husk
• NAC
• Omegas
• CoQ10

Nutrition
• Calories: ~2000/day
• Diet: Strict keto
• Fasting Protocol: I was doing rolling 24+ hour fasts but scaled back to an 18/6 intermittent fasting window for the past week.

Training
• Cardio: 30 minutes daily
• Workouts: 5x per week weight training
• Abs: 20 minutes, 2x per week (started two weeks ago)

Current Stats
• Height: 6’0”
• Weight: 228 lbs
• Age: 28

Questions for the Community:
Should I adjust my diet or stick with my current approach?
Around how many weeks should I run this for without risking a permanent shutdown ?

Still want another kid or two in the long run
( maybe get the wife pregnant a year from now)

@Dadbod1996 solid log ill be following!

 

[stevesmi]

when you say fasting has become harder what do you mean?

you could be dealing with an electrolyte imbalance. try adding some salt to your water

 

[Mobster]

Liking the burgers

 

[JasonPriest]

, I love to see that you're hitting your legs like a maniac.

There's only one true way to work the legs.

 

[BodyMonster34]

Bro, nice upper body workout.
You do in some decent amount of weight, but I want to see you push to 300 on the bench.

 

[Quadsweep]

This is the types of work outs that are really smart.

You're using split routines and your mixing up your workouts. That is definitely the way to do it.

 

[Austin316]

Very nice job on the meal prep. You got enough food to last you days.

 

[sambee38]

The red meat looks fantastic.

I love the avocado as well. You're getting good fats and good protein.

 

[BookerTNY]

Here, chicken wings. Look fantastic man. How did you cook them?

Did you use the air fryer? Or did you just bake them on a sheet?

 

[Arabian]

Very nice job, man, the avocados and red meat, hit the spot for sure.

Burgers. Look, fantastic.

 

[Zyglamail]

I like to make burgers and I like to make guacamole and mix them together.

Really taste good together and it's delicious.

 

[Shrine]

great start to this log, man. The food is fantastic.

I want to see more green vegetables though.

 

[caligirl85]

I would add in some pineapple or papaya after a meal like that.
It will help with digestion. Trust me.

 

[zedhed]

More fruits and vegetables are definitely something that will benefit you.

I love the chicken wings though. Looks perfect the way you cook them.

 

[Tiger Salman Khan]

Amazing start to this log bro....keep going.......

 

[Masonic Bodybuilder]

Oh man, that food looks so good!

 

[ballin2504]

Looks like a good meal to me

 

[25homes]

Good work on food

 

[RoySimpson]

Sitting at 227 lbs after eating .
225 lbs while fasting .
Adding some pics of foods

@Dadbod1996 food is looking delicious!

 

[Eddie Haskell]

@Dadbod1996 any updates?

 

[Dadbod1996]

@Dadbod1996 any updates?

Will be back home this Friday and I will let you guys know about my vacation and workouts. Here are some pictures until then

 

[Eddie Haskell]

Will be back home this Friday and I will let you guys know about my vacation and workouts. Here are some pictures until then

You’re looking good @Dadbod1996 nice vacation
Real sunny place

 

[Dadbod1996]

As you know, I went on vacation last Sunday and just got back home.

I used the vacation as a break from my diet and gym intensity but still managed to stay active.

I hit the gym three times during the week for push, pull, and leg days, and I averaged over 25,000 steps daily.

While on vacation, I enjoyed plenty of healthy carbs after 4 months on the keto diet .
Unfortunately got an ear infection from swimming. I’m currently treating it with ear drops.

Starting today, I’m back to intermittent fasting and a lower-carb diet. I’m aiming to transition back to keto and incorporate prolonged fasting again.

Vacation Workouts

Push Day
• Dumbbell Bench Press:
• 50 lbs x 20 reps
• 3x 60 lbs x 12 reps
• Dumbbell Shoulder Press:
• 50 lbs x 8 reps
• 3x 60 lbs x 6 reps
• Pec Deck:
• 210 lbs x 6 reps
• 3x 190 lbs x 8 reps
• Lateral Raises:
• 4x 20 lbs x 10 reps
• Triceps Press Down + Overhead Triceps Extension (Rope):
• 4x 55 lbs x 8+8 reps


Pull Day
• Lat Pulldowns:
• 100 lbs x 15 reps
• 160 lbs x 12 reps
• 2x 220 lbs x 8 reps
• Machine Cable Rows:
• 2x 85 lbs x 12 reps
• 2x 140 lbs x 10 reps
• Cable Lat Pulls:
• 3x 50 lbs x 12 reps
• Cable Face Pulls:
• 3x 50 lbs x 12 reps
• Hammer Curls:
• 3x 40 lbs x 12 reps
• Dumbbell Triceps Extension:
• 3x 35 lbs x 8 reps

Leg Day
• Barbell RDL:
• 5x 175 lbs x 10 reps
• Seated Leg Press Machine:
• 4x 250 lbs x 12 reps
• Seated Leg Curls:
• 4x 130 lbs x 12 reps
• Seated Calf Raises:
• 5x 90 lbs x 20 reps

 

[Dadbod1996]

Some more pics from vacation
Currently sitting at 232 lbs full of carbs

 

[Dadbod1996]

Monday, December 23rd

Push Day Workout
• Flat Bench Press:
• 135 lbs x 15 reps
• 185 lbs x 10 reps
• 2x 205 lbs x 8 reps
• Dumbbell Shoulder Press:
• 50 lbs x 10 reps
• 60 lbs x 10 reps
• 65 lbs x 6 reps
• Pec Deck:
• 3x 200 lbs x 8 reps
• Lateral Raises:
• 4x 20 lbs x 10 reps
• Triceps Press Down + Overhead Triceps Extension (Rope):
• 55 lbs x 10+10 reps
• 3x 66 lbs x 10+10 reps
Cardio
• 30 minutes on a stationary bike

Back to tracking calories which I didn’t do during vacation .

 

[Dadbod1996]

I would add in some pineapple or papaya after a meal like that.

More fruits and vegetables are definitely something that will benefit you.

Couldn’t do too many fruits other than blueberries as they would kick me out of ketosis and the goal was to turn myself into a fat burning machine

 

[Dadbod1996]

Here, chicken wings. Look fantastic man. How did you cook them?

Did you use the air fryer? Or did you just bake them on a sheet?

Keep it simple
Olive oil paprika chili garlic salt and throw it in the air fryer for 25min at 370 degrees

 

[Dadbod1996]

when you say fasting has become harder what do you mean?

you could be dealing with an electrolyte imbalance. try adding some salt to your water

The last days of fasting I was getting hungry around the 20 hour mark . Had a couple times when I would do 36h with absolutely no hunger . I guess my body was a bit tired as I am confident electrolytes were in check . Will keep you posted on how it goes when I go back to prolonged fasts this week .

 

[LevButlerov]

As you know, I went on vacation last Sunday and just got back home.

I used the vacation as a break from my diet and gym intensity but still managed to stay active.

I hit the gym three times during the week for push, pull, and leg days, and I averaged over 25,000 steps daily.

While on vacation, I enjoyed plenty of healthy carbs after 4 months on the keto diet .
Unfortunately got an ear infection from swimming. I’m currently treating it with ear drops.

Starting today, I’m back to intermittent fasting and a lower-carb diet. I’m aiming to transition back to keto and incorporate prolonged fasting again.

Vacation Workouts

Push Day
• Dumbbell Bench Press:
• 50 lbs x 20 reps
• 3x 60 lbs x 12 reps
• Dumbbell Shoulder Press:
• 50 lbs x 8 reps
• 3x 60 lbs x 6 reps
• Pec Deck:
• 210 lbs x 6 reps
• 3x 190 lbs x 8 reps
• Lateral Raises:
• 4x 20 lbs x 10 reps
• Triceps Press Down + Overhead Triceps Extension (Rope):
• 4x 55 lbs x 8+8 reps


Pull Day
• Lat Pulldowns:
• 100 lbs x 15 reps
• 160 lbs x 12 reps
• 2x 220 lbs x 8 reps
• Machine Cable Rows:
• 2x 85 lbs x 12 reps
• 2x 140 lbs x 10 reps
• Cable Lat Pulls:
• 3x 50 lbs x 12 reps
• Cable Face Pulls:
• 3x 50 lbs x 12 reps
• Hammer Curls:
• 3x 40 lbs x 12 reps
• Dumbbell Triceps Extension:
• 3x 35 lbs x 8 reps

Leg Day
• Barbell RDL:
• 5x 175 lbs x 10 reps
• Seated Leg Press Machine:
• 4x 250 lbs x 12 reps
• Seated Leg Curls:
• 4x 130 lbs x 12 reps
• Seated Calf Raises:
• 5x 90 lbs x 20 reps

Monday, December 23rd

Push Day Workout
• Flat Bench Press:
• 135 lbs x 15 reps
• 185 lbs x 10 reps
• 2x 205 lbs x 8 reps
• Dumbbell Shoulder Press:
• 50 lbs x 10 reps
• 60 lbs x 10 reps
• 65 lbs x 6 reps
• Pec Deck:
• 3x 200 lbs x 8 reps
• Lateral Raises:
• 4x 20 lbs x 10 reps
• Triceps Press Down + Overhead Triceps Extension (Rope):
• 55 lbs x 10+10 reps
• 3x 66 lbs x 10+10 reps
Cardio
• 30 minutes on a stationary bike

Back to tracking calories which I didn’t do during vacation .

@Dadbod1996 awesome training but we need to up the cardio, can you?

 

[LevButlerov]

Some more pics from vacation
Currently sitting at 232 lbs full of carbs

welcome back looking really good still even after vacation food lol, super pumped which is good for the new session, we missed you in the EVO family

and just saw the gator its super shiny haha Im surprised

 

[stevesmi]

The last days of fasting I was getting hungry around the 20 hour mark . Had a couple times when I would do 36h with absolutely no hunger . I guess my body was a bit tired as I am confident electrolytes were in check . Will keep you posted on how it goes when I go back to prolonged fasts this week .

keep in mind when you say you were getting hungry it isn't really hunger

1. could be an electrolyte imbalance
2. could be an addiction to food/carbs
3. those hunger pains aren't really hunger pains. a lot of times that hunger is actually our body detoxing itself and entering ketosis/autophagy phases. so your body is actually saying don't eat, it isn't saying eat. but we eat as a habitual thing.

 

[Mobster]

Croc for lunch lol

 

[Quadsweep]

Man, you are making me hungry with these pictures.
Vacation looks solid so far.

 

[BodyMonster34]

bro that not a gator at all.
what is that? looks like croc to me? we got some in texas these days.

 

[JasonPriest]

Very cool updates, man.
Gotta love these different types of foods, you're eating.

 

[Wootoom]

You are a big boy at 232 lbs.

I would have never guessed it but you're lean for your size.

 

[Vadim Fedorov]

Excellent work on this training for a Monday.
I like how you pushed Some good weight.

 

[2Thick]

Cardio looks really good on the stationary bike.

Nothing wrong with it.

 

[e2]

Can you do some cardio outside and maybe do something more fun?
Stationary bike is sort of boring.

 

[Ulter]

Nice work out, man. I like the dumbbell shoulder.

And the pectoral deck is really good too.

 

[chesty]

Keep up the good work, man. The flat bench, looks fantastic.

 

[ROIDDERS]

Great job. Staying in ketosis, that's smart.

And I like your recipe for the air fryer.

 

[ceo]

bros wings are the best in the air fryer.
You'll never get old with that.

 

[Dadbod1996]

awesome training but we need to up the cardio, can you?

You would suggest aiming for how much cardio ? I do 30min or so daily .

 

[Dadbod1996]

bro that not a gator at all.
what is that? looks like croc to me? we got some in texas these days.

You’ve got a good eye . It is in fact a crocodile and not an alligator

 

[Dadbod1996]

Can you do some cardio outside and maybe do something more fun?
Stationary bike is sort of boring.

-25 degrees Celsius and about 30cm of snow on this Christmas Eve here . Outdoor cardio is not really an option . I tried running outdoors when it was warmer and that caused some strain to my ankle .
I bought a stationary bike so I can do cardio at home with no excuses .

 

[LevButlerov]

You would suggest aiming for how much cardio ? I do 30min or so daily .

up to 45min if you can

You’ve got a good eye . It is in fact a crocodile and not an alligator

lol i dont know difference

-25 degrees Celsius and about 30cm of snow on this Christmas Eve here . Outdoor cardio is not really an option . I tried running outdoors when it was warmer and that caused some strain to my ankle .
I bought a stationary bike so I can do cardio at home with no excuses .

-25C is great for cold plunge lol

 

[ballin2504]

Great update

 

[RoySimpson]

Some more pics from vacation
Currently sitting at 232 lbs full of carbs

@Dadbod1996 food is looking bomb!

 

[25homes]

Some more pics from vacation
Currently sitting at 232 lbs full of carbs

Food looks good

 

[LevButlerov]

-25 degrees Celsius and about 30cm of snow on this Christmas Eve here . Outdoor cardio is not really an option . I tried running outdoors when it was warmer and that caused some strain to my ankle .
I bought a stationary bike so I can do cardio at home with no excuses .

@Dadbod1996 you ok? been waiting for you to come back.

 

[Dadbod1996]

@Dadbod1996 you ok? been waiting for you to come back.

Had disappeared for a while but still working out and thinking about maybe starting a new log
Wanted an idea of what my body fat % could be ? Just finished a bulk and time to cut the fat down

 

[LevButlerov]

Had disappeared for a while but still working out and thinking about maybe starting a new log
Wanted an idea of what my body fat % could be ? Just finished a bulk and time to cut the fat down

@Dadbod1996 welcome back to the EVO family we missed you. What happened to you?

Looking at your pics, you have some strong mass for sure. Looks like 25%+ bodyfat. Time for you to start a new log and cut.

 

[Npcclassicphysique champ]

Had disappeared for a while but still working out and thinking about maybe starting a new log
Wanted an idea of what my body fat % could be ? Just finished a bulk and time to cut the fat down

long time and your bodyfat looks much higher than when you started this brother

 

[Dadbod1996]

My starting point is the first picture at 278 lbs 10 months ago
Second picture is mid December at 232 lbs
Last picture is last week at 252 lbs

Think I gained a decent amount of muscle and fat . Now will be cutting down while trying to maintain as much muscle as possible . Will start a new log soon once I get everything figured out .

Any idea on my current body fat % at 252 lbs ?

long time and your bodyfat looks much higher than when you started this brother

 

[stevesmi]

Had disappeared for a while but still working out and thinking about maybe starting a new log
Wanted an idea of what my body fat % could be ? Just finished a bulk and time to cut the fat down

men tend to store fat around their stomachs. @Dadbod1996 so your body fat is probably around 20-22% area. give or take

 

[BodyMonster34]

Had disappeared for a while but still working out and thinking about maybe starting a new log
Wanted an idea of what my body fat % could be ? Just finished a bulk and time to cut the fat down

bro i think you look like a stud. the bigger the better. you shouldn't be scared to bulk up @Dadbod1996

 

[Npcclassicphysique champ]

My starting point is the first picture at 278 lbs 10 months ago
Second picture is mid December at 232 lbs
Last picture is last week at 252 lbs

Think I gained a decent amount of muscle and fat . Now will be cutting down while trying to maintain as much muscle as possible . Will start a new log soon once I get everything figured out .

Any idea on my current body fat % at 252 lbs ?

@Dadbod1996 I think you closer to 25% but hard to remember i had to click back to see brother
you going to start updating us?

 

[Mobster]

Then guys have you covered.

 

[ceo]

Had disappeared for a while but still working out and thinking about maybe starting a new log
Wanted an idea of what my body fat % could be ? Just finished a bulk and time to cut the fat down

bros you can get body fat down don't worry. its starts today. @Dadbod1996 you should get on GLP'1s

 

[2Thick]

Had disappeared for a while but still working out and thinking about maybe starting a new log
Wanted an idea of what my body fat % could be ? Just finished a bulk and time to cut the fat down

@Dadbod1996 we want to help you get the best body of your life. whether your body fat is 20 or 30% doesn't matter. Either way, you need to cut down. So let's hit this.

 

[Ulter]

Had disappeared for a while but still working out and thinking about maybe starting a new log
Wanted an idea of what my body fat % could be ? Just finished a bulk and time to cut the fat down

you should log for sure. you have a lot of improvement to go. you are an important part of the EVO family @Dadbod1996