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shredded taco seasoned chicken breast and grilled chicken tenders enough meat to eat quickly for 4 days and enough to make some dinner with the fam once or twice 12 pounds of chicken total
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Man 12lbs of chicken! Very nice. You buy in bulk at Costco or somethn?
steps for yesterday and today also macro for the day gym was light tonight it was chest and triceps left journal at home did four sets each incline, flat and decline dumbbell bench press skull crusher 4 sets four sets of 25 dips off the bench with body weight and 2 sets of pushups to failure 31 and 22 going to get to bed by 1030 tonight hopefully 5-6 hours of sleep tonight whoop whoop. tomorrow is leg day dinner tonight dirty rice going to have to switch up to roasted potatoes or some parsnips or some other root vegetables for my carbs for a bit some yams maybe as well
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yep we go to cosco once a week just got a membership to sam’s cuz they got 93/7 ground beef for less than 5$ a pound. i like the fruit at cosco a lot of times its organic for walmart price non organic. i eat a lot of blackberries blueberries strawberries and bananas. been eating peaches a lot more as well
my daughter is 10 so she loves the free samples on sunday at cosco they got alright deals on protein powder , and drinks already made they work great for a 10 second protein snack I personally like the nurri brand they come in a can
they also have these here i eat 2-3 a week sometimes none bought two bags 3 months ago and still have almost a full bag i give my kid one here and there as well. they really aren’t that horrible and when i get a sweet tooth they satisfy it
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That's sweet. I remember loving the samples too when I was kid. That's nice she likes to go with you
she likes to go to the gym with me as well. If it involves any store she likes to go. She has turned into a super girly girl in the last year and a half
That's an impressive amount of steps !
4 days food looks good! meal prep win
i’m whipped i hope everyone has a good evening i did 75 bulgarian split squats each leg with 25 pound dumbbells each hand followed by 160 lunges 80 each leg with 35 pounds of dumbbells in each hand did 5 plankes first 4 a minute last one 53 seconds. I had to go to urgent care and get a heat rash looked at it’s all over my head and starting down my neck
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Man you're crazy with the leg work. 75 Bulgarian squats soundsime torture lol. Are 25lbs the heaviest DBs you got so you have to go for volume?
Hope your heat rash gets cleared up quickly!
my dumbbells are adjustable from 10-85 in increments of 5 i did those yesterday just to do something my legs are decent size just not strong. I have to be careful with right knee as well blown out several times when i was younger. My gym routine will get back to normal in another week. These 12 hour days are hard on everything. sleep, school for daughter ,gym, eating dinner at normal time and having enough energy to do it all over again. my job is very demanding i did all those bulgarian and lunges while being a dad and cooking dinner cleaning house a little cooking quesadillas with the meal prepped chicken it wasn’t ideal by any means
it will ointment and steroid shot one guy out here heat rash turned into a bacterial infections sweat 8 -10 hours straight
LevButlerov
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You're hardcore, getting to the protein king level! 400grams of protein and ton of leg work BEAST mode activated
@milbous1 
those bulgarian split squats are no joke. that is a helluva workout man. @milbous1 keep up the hard work
that sounds like an iron hardcore workout. proud of you! this one is looking good! @milbous1
@milbous1 the planks look good. we love this training. whats the deal with a heat rash? that is crazy
Good job
heat rash is from work i’m working 12 hours a day and i sweat the whole time i literally drink 1-3 bottles of water a hour and only piss a couple times
thanks everyone tonight’s work out was good i didn’t feel as much from the legs as i hoped with all the bulgarian splits and lunges my quads and calves are ok size but my hamstrings definitely need some attention. I’m hoping to keep up the 400 grams plus for the remainder of the cycle i’m trying to eat more calories but i almost can’t with out literally being sick in this heat. i eat breakfast before lunch snack lunch after lunch snack before dinner and or workout snack then dinner this sunday coming up will be weight in and picture day as long as i don’t get below 200 oh also steps for the day these include my cardio
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i’m trying i have a feeling im not getting everything i can from this cycle because i need more calories. im going to let my body heal until winter before next one and then i will be able to eat heavier and work. I still think i am gaining lean muscle and losing fat i will continue my protein until end of cycleYou're hardcore, getting to the protein king level! 400grams of protein and ton of leg work BEAST mode activated
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LevButlerov
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I love the n2guard touchdown, looks amazing
@milbous1 Food is 100% what you need. Get more food, you grow more, you're on the right track imo.
bro heat rash from dirty lot lizards IMO. my wife ride my face and scratch it sometimes. that could be what happened. @milbous1
bros that a helluva job on this workout. you pushing it hard. now get a good sleep and you will be great for tomorrow @milbous1
the split squats are on point. the dumbbells also are amazing. planks are no joke @milbous1
sounds like i need some penicillin from the way you telling it
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hahaahaha LOLsounds like i need some penicillin from the way you telling it
don’t know if i’m going to get to the gym tomorrow for leg day might be a bunch of bulgarians and lunges again today ended being 13.5 hours of work at least tuesday is a off day. i’ll be in bed by 10 so good 5.5-6 hours of sleep tonight I really can’t wait to get over this shit down and get back to my gym routine. I just started real squats and real deadlifts no training wheels with the smith machine. It felt good. Bulgarians aren’t no joke they definitely teach balance. and work the whole leg any ways macro for the day and steps. I walked 10.6 miles today which is 20755 steps for me apparently.
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13.5 hours of work, you're the real beast putting in the training too and eating big.
I like the macros, you take all digestive aids today? and 400+ protein how long now? @milbous1
yikes. maybe try baby powder!
bros yall got dirty lot lizards in austria. need to cum to texas and get cleansounds like i need some penicillin from the way you telling it
i missed my morning digestive aids but did get lunch and dinner13.5 hours of work, you're the real beast putting in the training too and eating big.
i’m in Louisiana
so I am 9 days in a row with over 400 in protein when i get there today it will be 10 didn’t take digestive enzymes yesterday morning did at lunch and dinner13.5 hours of work, you're the real beast putting in the training too and eating big.
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@milbous1 good numbers of steps bro.....walking is one of the best and simplest exercise........
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please take digestive enzymes and probiotics ED dont miss it
and 2 weeks so a few more days and you got a protein king title
@milbous1
what’s good for gyno besides tamoxifen. i started getting really sore right to the right of my nipple so i started taking 20 mg tamoxifen every day and it stopped. I started retaining a lot of water after about 5 days it quit hurting. but with the water gain my kidneys hurt. I quit the tamoxifen and lost all the water kidneys quit hurting and two days ago it started again so i started the tamoxifenplease take digestive enzymes and probiotics ED dont miss it
and 2 weeks so a few more days and you got a protein king title
i will say this batch of tamoxifen i am taking is from ug freak and not almost three years old like the stuff that I retained water on that might help
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Interesting you stopped tamoxifen and your kidney stopped hurting? @milbous1 what brand you using pics?
and sodium intake is what?
bro haha. dayum. might as well be in Austria. I love my Louisiana lot lizards. very swampy
the tamoxifen was from swiss chems in 2022 just found my receipt for it. my sodium intake is pretty low i don’t add salt to much stuff. I never have. The only thing that would have salt would be my pork rinds but i haven’t been eating them like i was when i was on keto. today is day 4 on the tamoxifen from ug.freak so far nothing going on
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On the swiss chems, total trash, never take it again, swiss chems was known to spike products. @milbous1
you post your food macros, can you post whole food as well please?
You mean para pharma tamoxifen from @ugfreak no sides?
Thats very sweet
she's a wonderful kid to do that. You should keep that for yourself. I like the macros you're steady.
Damn that sounds intense.
@milbous1 hope the heat rash gets cleared up quickly man. Nice work on the training man
On the swiss chems, total trash, never take it again, swiss chems was known to spike products. @milbous1
you post your food macros, can you post whole food as well please?
You mean para pharma tamoxifen from @ugfreak no sides?
Thats very sweet
I like the macros you're steady.
there’s two days of the whole foods one day was a lot of protein shakes i had no time to eat at work it was pretty hectic i was pulling a gear box with a bent shaft. It was seized up so lots of fruit and protein shakes that day not ideal but when you don’t have time to eat and it only takes 10 seconds to get protein and fruit you do what you canOn the swiss chems, total trash, never take it again, swiss chems was known to spike products. @milbous1
you post your food macros, can you post whole food as well please?
You mean para pharma tamoxifen from @ugfreak no sides?
Thats very sweet
I like the macros you're steady.
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your daughter gave you a nice gift.
yes it was para pharma tamoxifen with no sides so far 100 percent correctOn the swiss chems, total trash, never take it again, swiss chems was known to spike products. @milbous1
you post your food macros, can you post whole food as well please?
You mean para pharma tamoxifen from @ugfreak no sides?
Thats very sweet
I like the macros you're steady.
one side taco beef one side spaghetti sauce 93/7 burger
after dinner about 930 will do a hour of upper body i skipped leg night last night. I get to work at 6 am and leave at 7pm or later for the last 12 days i’ve missed two gym days in that time Im starting to burn out sunday will hopefully be my last day of 13 plus hours
my daughter is awesome im going to save those pb cups for after a really intense workout with a protein shake
all the chicken was chicken from my meal prep but yesterday at lunch was the last day of that so for dinner it was chicken shawarma. today my main stuff was protein shakes and canned fish dinner tonight will be taco salad
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LevButlerov
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Its a good day actually not bad
I like the meal prep you have
@milbous1 and normal tamoxifen shouldn't have too many sides.How long have you pushed the para tamox now?
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Good one
I like the white choc ones
that is a cool gesture by your daughter. she loves her daddy right now. but watch out when she becomes a teen lol @milbous1
that is great you have a good relationship with your daughter. when she was younger i flushed her barbie down the toilet cause she didn't clean her room lol. @milbous1
bro my daughter left me vial of tren and red meat on nightstand in trailer with I love you note. she knows what papa likes. ha! @milbous1
today will be day 5 with out any horrible sides i get a little fatigued feeling from it. but i can deal with that part. InthIts a good day actually not bad
I like the meal prep you have
How long have you pushed the para tamox now?
bros that good you have good relationiship with daughter. hope it stay that way as she age. don't eat too much candy lol maybe pretend to eat it @milbous1
i know she’s going to be rebellious when she’s a teenager then she will grow up and love her daddy again as long as i keep being a good dad. I spent a little over 2 years and 100,000$ fighting for her but i got custody. Worth every penny of it. Iwasn’t there for my oldest because i was an addict. She hates me, but my youngest hasn’t met that person.
I haven’t ate a reese's in 5-6 months but it sure was good at lunch time today was going to save it for after a workout but i am so active the few calories that was will be gone in 30 minutes.I quit candy except my little dark chocolate cups i eat here and there. I was borderline type two diabetic before i changed my lifestyle My A1C is back below 5 I eat super healthy now. I honestly don’t even miss the sweets. I still check my blood sugar when i wake up here and there it’s been below 100 for the last 3 months usually around 85-91 it used to be 110-115
nice man. glad you were able to overcome the addiction. many cannot
it wasn’t easy i still have my moments. then i just remember how awful life was then. 7 months ago i drank 2-3 times a week for a month. i said no bought a membership to planet fitness tried working out and no motivation no energy at all my natural testosterone was 225 diet test second test was 254 then i started trt and within a couple weeks i noticed a difference and no looking back i haven’t craved alcohol or anything. Honestly i have been to busy. Changed diet and everything. I’m probably in the best shape of my life now. I’m not the strongest i have been but i’m getting there.
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The berries look good, thats what you want to be eating more of
yeah its always interesting the way the changes happen teen years
bros they sell less bad candies out there. its the dyes and hard sugar that kills you with low quality
good for you man. plus look at all the $$$ you saved. i dated a girl who was drinking daily and she would spend $20 on drinking everyday after work. that is $600 a month! that is a luxury car payment
Dinner last night. macros for yesterday, and how many miles i walked this week. I didn’t count the calories in the tomato sauce. cooked pasta weighed it out in 4 portions each portion is really 2 portions. 2 pounds 4 ounces of meat so 4 -9 ounce portions of 93/7
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so i eat the 300 grams of berries every day. 100 black 100 blue and 100 strawberries I have been eating 3 bananas a day as well and a lot of days a peach. I found these yogurt’s at cosco so a banana and a yogurt make a quick snack 20 grams of protein and a couple carbs for energy usally two yogurts a day then a protein shake. I really like these Nurri 1 ounce of walnuts, more days than not i have 250 grams of grilled chicken tenders in my snack cooler as well got out a little bit early yesterday. so i got to go shopping for groceries. spent 30 minutes on my bowflex max trainer on the hardest setting legs were on fire at the end of it. my wrist is still a little sore but i got a brace on it. tonight is a off night tomorrow is legs so i should be good by monday if not i will just use some lighter weights and more repsThe berries look good, thats what you want to be eating more of
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big dinner it still is perfect even if you didnt count tomatoes
thats what you want natty fruit in there with yogurt
bros not bad on the ingredients.
Pork rinds are goated for protein the salt can be a littke much at times lol.
well macro for the day yesterday. Yesterday was last day of 13 plus hours shift at work. I am glad the shut down is over at work. I have lost 9 pounds in two weeks eating the way i do. I was putting in over 400 grams of protein in a day I was working out. I really can’t force myself to eat more when the heat index is over 100. I would guess most of what i lost is fat some of it is probably water weight as well the last pictures i took i was on that bad tamoxifen and was bloated . 203 pounds is what the scale said this morning. I have today off and will be going to the gym today kinda excited. get to go smash legs it’s been a weekish since i had a good leg workout. My body or my mind misses the gym. For me i think i get a little more in at the gym. I’ll get pictures posted later when the wife wakes up. I have never been this lean in my life. I know that I need to gain muscle and i still probably have about 10-15 pounds of fat that needs to go away. I have to remember this is a marathon not a sprint.
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Pork rinds are one of the ways i could get in a bunch of calories and not be overly stuffed. I have no problem eating meat, fruit, veggies, and fat. It’s really the things like rice potatoes and pasta i struggle with. I eat to much of those and it makes me wanna sleep. Now at night time when i’m not working I can eat a plate of pasta or rice.
I know the feeling being on a bulk the hardest part is the food consumption because its so much rice
i’m going to heal from this one and do a bulk cycle in the winter when i can eat a little more. For me when i eat a lot in this southern louisiana heat and humidity i’ll puke
@milbous1 man it’s the little things like that, that make this life worth it. You gotta love it man.
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Cant beat the LA humidity lol
at least in NM we have it somewhat dry.@milbous1 you did well on the food even with the heat
try shakes and bars easier to get down.
The shakes and bars are how i get my protein some days at work i always have two Nurri in my cooler at all times. Im going to have to look for ones i like that have some good carbs in them. little bit of snack prep for work maybe a lunch as well 3 -250 gram bags of cooked chicken tenders with one dinner as well left over. I’m so glad i can get back to my work out routine this week. When I am working them long hours it’s hard to remember to take all the pictures and stuff. posting two week pics shortlyCant beat the LA humidity lol
@milbous1 you did well on the food even with the heat
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so two week pictures i’m still tall and skinny.
Today was leg day it feels so good to go back and spend time at the gym i slept 9 hours last night . definitely need to focus on ham strings for back of legs and get some definition in on the quads. Calves aren’t to bad. need to get a little more fat off the waist as well. i’m the leanest i have ever been hopefully i can get to 15 percent or lower body fat in the next month if not i will keep working at it until it’s time for a good bulk. My. biggest goal was body recomp. I think i put some lean muscle on and lost some fat. my goal on angel leg press by december is 10 plates 20 times full motion. I would like to get to 50 pound dumbells with the bulgarian split squats. I can leg curl the whole rack at the gym need a better hamstring exercise. Wrist is still a little bit sore so probably not going to do dumbbell benching until it feels 100
Today was leg day it feels so good to go back and spend time at the gym i slept 9 hours last night . definitely need to focus on ham strings for back of legs and get some definition in on the quads. Calves aren’t to bad. need to get a little more fat off the waist as well. i’m the leanest i have ever been hopefully i can get to 15 percent or lower body fat in the next month if not i will keep working at it until it’s time for a good bulk. My. biggest goal was body recomp. I think i put some lean muscle on and lost some fat. my goal on angel leg press by december is 10 plates 20 times full motion. I would like to get to 50 pound dumbells with the bulgarian split squats. I can leg curl the whole rack at the gym need a better hamstring exercise. Wrist is still a little bit sore so probably not going to do dumbbell benching until it feels 100Attachments
I had a big ole smile on my face when i woke up
LevButlerov
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Smart, I really like to get protein bars in on those hot days.
You look really good, tall and not too skinny actuallyso two week pictures i’m still tall and skinny.
strong muscle base. I see you are increasing size well, abs nice and really big shoulders arms, thickening up nicely. @milbous1
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Nice
LevButlerov
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We love having you in the EVO family
@milbous1 this is day 12 with 400 protein? please updatehttps://www.evolutionary.org/forums/threads/first-cycle-journal.105665/post-1810582
saw your food pics! looks pro!
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Good update
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@milbous1 this is week 2 for you as protein 400+ right?
I checked training I see upsets but no drop sets add please.
Love salmon with berries perfect mix.
It can be hard getting it all in
nice update man @milbous1 i wouldn't worry so much about macros. people obsess over that way too much and it can be counter productive
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