Approved Log Getting back in the Game Cycle Journal

[NrthrnBear]

Hello, looking to get back to continous lifting now that my career and lifestyle allows. Interested in trying my first cycle to bulk and joint support. Here are some stats. Let me know if you need any further information.

1. Age 46
2. Height 6'1"
3. Weight 285lbs
4. body fat approx 30%
5. Years of training off and on since I was 16 but nothing more solid than 3 years due to a lot of working.
6. Primary focus is power lifting and strongman.

Supplements and Vitamins:

1. Waking up - Digestive Enzyme, 500mg Green Tea, 1000mcg MCT oil Capsule, 3000mg Fish oil capsules
2. breakfast - 1 scoop isogold with milk, approx 27g protein
3. mid day - Probiotic, 1000mcg MCT oil Capsule
4. workout - 2 scoops Mutant mass with water, approx 500 Calories i drink during and after. 1500 mg Creatine Monohydrate before and after in capsule.
5. Bed time - 1000mcg MCT oil Capsule, Digestive Enzyme, 25mg Zinc, 100mg B6, 500mg Magnesium

Meals:

1. Breakfast - a cup of oatmeal with shake
2. pre workout snack - Multigrain bread with peanut butter and honey
3. Supper - 1/2 - 1lb BBQ meat of the day (whatever i throw on the grill/ smoker) and a greek salad.
4. Snacks - a handful of mixed nuts whenever i'm craving something. (not more than 1 time a day)

Training:




This program runs for a month on this workbook. I input my 1rm on the first week and it calculates it out with 5% increases a week. at the end of the cycle i put my final 1rm in the starting page. My off days alternate with back training, shoulder training and the 7th day being reserved for sled push pull, incline training, yoke etc.

 

[LevButlerov]

Hello, looking to get back to continous lifting now that my career and lifestyle allows. Interested in trying my first cycle to bulk and joint support. Here are some stats. Let me know if you need any further information.

1. Age 46
2. Height 6'1"
3. Weight 285lbs
4. body fat approx 30%
5. Years of training off and on since I was 16 but nothing more solid than 3 years due to a lot of working.
6. Primary focus is power lifting and strongman.

Supplements and Vitamins:

1. Waking up - Digestive Enzyme, 500mg Green Tea, 1000mcg MCT oil Capsule, 3000mg Fish oil capsules
2. breakfast - 1 scoop isogold with milk, approx 27g protein
3. mid day - Probiotic, 1000mcg MCT oil Capsule
4. workout - 2 scoops Mutant mass with water, approx 500 Calories i drink during and after. 1500 mg Creatine Monohydrate before and after in capsule.
5. Bed time - 1000mcg MCT oil Capsule, Digestive Enzyme, 25mg Zinc, 100mg B6, 500mg Magnesium

Meals:

1. Breakfast - a cup of oatmeal with shake
2. pre workout snack - Multigrain bread with peanut butter and honey
3. Supper - 1/2 - 1lb BBQ meat of the day (whatever i throw on the grill/ smoker) and a greek salad.
4. Snacks - a handful of mixed nuts whenever i'm craving something. (not more than 1 time a day)

Training:


View attachment 112831View attachment 112832View attachment 112833View attachment 112834

This program runs for a month on this workbook. I input my 1rm on the first week and it calculates it out with 5% increases a week. at the end of the cycle i put my final 1rm in the starting page. My off days alternate with back training, shoulder training and the 7th day being reserved for sled push pull, incline training, yoke etc.

@NrthrnBear thank you for sharing this, very good start to your LOG EVO family support. To get the log approved we need to see your base, so please share your pics with your face blurred. This way we know what your base is an what you should or shouldnt cycle.

 

[NrthrnBear]

Three weeks in, will tighten up over the next 4 months quickly and most likely head back up to around 290 but leaner. Would like to set things up for when I get my strength back and the gains slow down after my first 4 months back. I would like to cut towards spring but as long as the weight is manageable i'm more worried about gaining mass and strength.

 

[LevButlerov]

Hello, looking to get back to continous lifting now that my career and lifestyle allows. Interested in trying my first cycle to bulk and joint support. Here are some stats. Let me know if you need any further information.

1. Age 46
2. Height 6'1"
3. Weight 285lbs
4. body fat approx 30%
5. Years of training off and on since I was 16 but nothing more solid than 3 years due to a lot of working.
6. Primary focus is power lifting and strongman.

It's a good solid start, thank you for sharing and fully welcome to the EVO family very good log blast off.

Supplements and Vitamins:

1. Waking up - Digestive Enzyme, 500mg Green Tea, 1000mcg MCT oil Capsule, 3000mg Fish oil capsules
2. breakfast - 1 scoop isogold with milk, approx 27g protein
3. mid day - Probiotic, 1000mcg MCT oil Capsule
4. workout - 2 scoops Mutant mass with water, approx 500 Calories i drink during and after. 1500 mg Creatine Monohydrate before and after in capsule.
5. Bed time - 1000mcg MCT oil Capsule, Digestive Enzyme, 25mg Zinc, 100mg B6, 500mg Magnesium

supplements
what digestive supps you use?
multis? which brand
psyllium husk?

Meals:

1. Breakfast - a cup of oatmeal with shake
2. pre workout snack - Multigrain bread with peanut butter and honey
3. Supper - 1/2 - 1lb BBQ meat of the day (whatever i throw on the grill/ smoker) and a greek salad.
4. Snacks - a handful of mixed nuts whenever i'm craving something. (not more than 1 time a day)

Training:

Diet
Diet, please share foods and meals and when you eat them, macros would be good
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.
What I see here is just 1 day, please share day to day a few days.
We need to get you high protein lower carbs and mod fats
Food pics would help as well.

Training
your training needs to change to high reps and lower weights about 15-20 reps
with 30min cardio pre post
At the high bodyfat you are risking a lot of health issues if we dont fix the training.

Three weeks in, will tighten up over the next 4 months quickly and most likely head back up to around 290 but leaner. Would like to set things up for when I get my strength back and the gains slow down after my first 4 months back. I would like to cut towards spring but as long as the weight is manageable i'm more worried about gaining mass and strength.

Thank you for sharing the pic, you look big and strong, we have a good base we can cut from. You shouldn't worry about strength or mass, we need to get you cut now.


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

 

[stevesmi]

Three weeks in, will tighten up over the next 4 months quickly and most likely head back up to around 290 but leaner. Would like to set things up for when I get my strength back and the gains slow down after my first 4 months back. I would like to cut towards spring but as long as the weight is manageable i'm more worried about gaining mass and strength.

you are a big guy already. you sure you want to bulk up? i would think cutting down makes more sense even though you want strength @NrthrnBear

 

[2Thick]

Hello, looking to get back to continous lifting now that my career and lifestyle allows. Interested in trying my first cycle to bulk and joint support. Here are some stats. Let me know if you need any further information.

1. Age 46
2. Height 6'1"
3. Weight 285lbs
4. body fat approx 30%
5. Years of training off and on since I was 16 but nothing more solid than 3 years due to a lot of working.
6. Primary focus is power lifting and strongman.

Supplements and Vitamins:

1. Waking up - Digestive Enzyme, 500mg Green Tea, 1000mcg MCT oil Capsule, 3000mg Fish oil capsules
2. breakfast - 1 scoop isogold with milk, approx 27g protein
3. mid day - Probiotic, 1000mcg MCT oil Capsule
4. workout - 2 scoops Mutant mass with water, approx 500 Calories i drink during and after. 1500 mg Creatine Monohydrate before and after in capsule.
5. Bed time - 1000mcg MCT oil Capsule, Digestive Enzyme, 25mg Zinc, 100mg B6, 500mg Magnesium

Meals:

1. Breakfast - a cup of oatmeal with shake
2. pre workout snack - Multigrain bread with peanut butter and honey
3. Supper - 1/2 - 1lb BBQ meat of the day (whatever i throw on the grill/ smoker) and a greek salad.
4. Snacks - a handful of mixed nuts whenever i'm craving something. (not more than 1 time a day)

Training:


View attachment 112831View attachment 112832View attachment 112833View attachment 112834

This program runs for a month on this workbook. I input my 1rm on the first week and it calculates it out with 5% increases a week. at the end of the cycle i put my final 1rm in the starting page. My off days alternate with back training, shoulder training and the 7th day being reserved for sled push pull, incline training, yoke etc.

@NrthrnBear I think it makes more sense to take the enzymes before your meals. rather then take them at night like that. just a suggestion

 

[BodyMonster34]

Hello, looking to get back to continous lifting now that my career and lifestyle allows. Interested in trying my first cycle to bulk and joint support. Here are some stats. Let me know if you need any further information.

1. Age 46
2. Height 6'1"
3. Weight 285lbs
4. body fat approx 30%
5. Years of training off and on since I was 16 but nothing more solid than 3 years due to a lot of working.
6. Primary focus is power lifting and strongman.

Supplements and Vitamins:

1. Waking up - Digestive Enzyme, 500mg Green Tea, 1000mcg MCT oil Capsule, 3000mg Fish oil capsules
2. breakfast - 1 scoop isogold with milk, approx 27g protein
3. mid day - Probiotic, 1000mcg MCT oil Capsule
4. workout - 2 scoops Mutant mass with water, approx 500 Calories i drink during and after. 1500 mg Creatine Monohydrate before and after in capsule.
5. Bed time - 1000mcg MCT oil Capsule, Digestive Enzyme, 25mg Zinc, 100mg B6, 500mg Magnesium

Meals:

1. Breakfast - a cup of oatmeal with shake
2. pre workout snack - Multigrain bread with peanut butter and honey
3. Supper - 1/2 - 1lb BBQ meat of the day (whatever i throw on the grill/ smoker) and a greek salad.
4. Snacks - a handful of mixed nuts whenever i'm craving something. (not more than 1 time a day)

Training:


View attachment 112831View attachment 112832View attachment 112833View attachment 112834

This program runs for a month on this workbook. I input my 1rm on the first week and it calculates it out with 5% increases a week. at the end of the cycle i put my final 1rm in the starting page. My off days alternate with back training, shoulder training and the 7th day being reserved for sled push pull, incline training, yoke etc.

bro it okay you a big boy. @NrthrnBear you are a true bear. my wife is also a big bear. she big and hairy 440lbs

 

[NrthrnBear]

@NrthrnBear I think it makes more sense to take the enzymes before your meals. rather then take them at night like that. just a suggestion

I'll try it out. Thanks.

 

[Ulter]

Hello, looking to get back to continous lifting now that my career and lifestyle allows. Interested in trying my first cycle to bulk and joint support. Here are some stats. Let me know if you need any further information.

1. Age 46
2. Height 6'1"
3. Weight 285lbs
4. body fat approx 30%
5. Years of training off and on since I was 16 but nothing more solid than 3 years due to a lot of working.
6. Primary focus is power lifting and strongman.

Supplements and Vitamins:

1. Waking up - Digestive Enzyme, 500mg Green Tea, 1000mcg MCT oil Capsule, 3000mg Fish oil capsules
2. breakfast - 1 scoop isogold with milk, approx 27g protein
3. mid day - Probiotic, 1000mcg MCT oil Capsule
4. workout - 2 scoops Mutant mass with water, approx 500 Calories i drink during and after. 1500 mg Creatine Monohydrate before and after in capsule.
5. Bed time - 1000mcg MCT oil Capsule, Digestive Enzyme, 25mg Zinc, 100mg B6, 500mg Magnesium

Meals:

1. Breakfast - a cup of oatmeal with shake
2. pre workout snack - Multigrain bread with peanut butter and honey
3. Supper - 1/2 - 1lb BBQ meat of the day (whatever i throw on the grill/ smoker) and a greek salad.
4. Snacks - a handful of mixed nuts whenever i'm craving something. (not more than 1 time a day)

Training:


View attachment 112831View attachment 112832View attachment 112833View attachment 112834

This program runs for a month on this workbook. I input my 1rm on the first week and it calculates it out with 5% increases a week. at the end of the cycle i put my final 1rm in the starting page. My off days alternate with back training, shoulder training and the 7th day being reserved for sled push pull, incline training, yoke etc.

@NrthrnBear Very impressive layout on all of this. I would suggest though that you skip breakfast. Maybe try some time restricted eating.

 

[ceo]

Hello, looking to get back to continous lifting now that my career and lifestyle allows. Interested in trying my first cycle to bulk and joint support. Here are some stats. Let me know if you need any further information.

1. Age 46
2. Height 6'1"
3. Weight 285lbs
4. body fat approx 30%
5. Years of training off and on since I was 16 but nothing more solid than 3 years due to a lot of working.
6. Primary focus is power lifting and strongman.

Supplements and Vitamins:

1. Waking up - Digestive Enzyme, 500mg Green Tea, 1000mcg MCT oil Capsule, 3000mg Fish oil capsules
2. breakfast - 1 scoop isogold with milk, approx 27g protein
3. mid day - Probiotic, 1000mcg MCT oil Capsule
4. workout - 2 scoops Mutant mass with water, approx 500 Calories i drink during and after. 1500 mg Creatine Monohydrate before and after in capsule.
5. Bed time - 1000mcg MCT oil Capsule, Digestive Enzyme, 25mg Zinc, 100mg B6, 500mg Magnesium

Meals:

1. Breakfast - a cup of oatmeal with shake
2. pre workout snack - Multigrain bread with peanut butter and honey
3. Supper - 1/2 - 1lb BBQ meat of the day (whatever i throw on the grill/ smoker) and a greek salad.
4. Snacks - a handful of mixed nuts whenever i'm craving something. (not more than 1 time a day)

Training:


View attachment 112831View attachment 112832View attachment 112833View attachment 112834

This program runs for a month on this workbook. I input my 1rm on the first week and it calculates it out with 5% increases a week. at the end of the cycle i put my final 1rm in the starting page. My off days alternate with back training, shoulder training and the 7th day being reserved for sled push pull, incline training, yoke etc.

@NrthrnBear bros good to see you on here! you def a big dude. i woule lean bulk if you want to bulk

 

[ROIDDERS]

Hello, looking to get back to continous lifting now that my career and lifestyle allows. Interested in trying my first cycle to bulk and joint support. Here are some stats. Let me know if you need any further information.

1. Age 46
2. Height 6'1"
3. Weight 285lbs
4. body fat approx 30%
5. Years of training off and on since I was 16 but nothing more solid than 3 years due to a lot of working.
6. Primary focus is power lifting and strongman.

Supplements and Vitamins:

1. Waking up - Digestive Enzyme, 500mg Green Tea, 1000mcg MCT oil Capsule, 3000mg Fish oil capsules
2. breakfast - 1 scoop isogold with milk, approx 27g protein
3. mid day - Probiotic, 1000mcg MCT oil Capsule
4. workout - 2 scoops Mutant mass with water, approx 500 Calories i drink during and after. 1500 mg Creatine Monohydrate before and after in capsule.
5. Bed time - 1000mcg MCT oil Capsule, Digestive Enzyme, 25mg Zinc, 100mg B6, 500mg Magnesium

Meals:

1. Breakfast - a cup of oatmeal with shake
2. pre workout snack - Multigrain bread with peanut butter and honey
3. Supper - 1/2 - 1lb BBQ meat of the day (whatever i throw on the grill/ smoker) and a greek salad.
4. Snacks - a handful of mixed nuts whenever i'm craving something. (not more than 1 time a day)

Training:


View attachment 112831View attachment 112832View attachment 112833View attachment 112834

This program runs for a month on this workbook. I input my 1rm on the first week and it calculates it out with 5% increases a week. at the end of the cycle i put my final 1rm in the starting page. My off days alternate with back training, shoulder training and the 7th day being reserved for sled push pull, incline training, yoke etc.

at 30% body fat you should focus on straight cutting. you should look at the glp1's . also look at fasting @NrthrnBear

 

[Mobster]

Don't bulk and also be 30% bodyfat at the same time. Maybe 'lean bulk' (just add lean muscle)

 

[2Thick]

I'll try it out. Thanks.

yeah cause you want it to help break down your food

 

[Tiger Salman Khan]

Hello, looking to get back to continous lifting now that my career and lifestyle allows. Interested in trying my first cycle to bulk and joint support. Here are some stats. Let me know if you need any further information.

1. Age 46
2. Height 6'1"
3. Weight 285lbs
4. body fat approx 30%
5. Years of training off and on since I was 16 but nothing more solid than 3 years due to a lot of working.
6. Primary focus is power lifting and strongman.

Supplements and Vitamins:

1. Waking up - Digestive Enzyme, 500mg Green Tea, 1000mcg MCT oil Capsule, 3000mg Fish oil capsules
2. breakfast - 1 scoop isogold with milk, approx 27g protein
3. mid day - Probiotic, 1000mcg MCT oil Capsule
4. workout - 2 scoops Mutant mass with water, approx 500 Calories i drink during and after. 1500 mg Creatine Monohydrate before and after in capsule.
5. Bed time - 1000mcg MCT oil Capsule, Digestive Enzyme, 25mg Zinc, 100mg B6, 500mg Magnesium

Meals:

1. Breakfast - a cup of oatmeal with shake
2. pre workout snack - Multigrain bread with peanut butter and honey
3. Supper - 1/2 - 1lb BBQ meat of the day (whatever i throw on the grill/ smoker) and a greek salad.
4. Snacks - a handful of mixed nuts whenever i'm craving something. (not more than 1 time a day)

Training:


View attachment 112831View attachment 112832View attachment 112833View attachment 112834

This program runs for a month on this workbook. I input my 1rm on the first week and it calculates it out with 5% increases a week. at the end of the cycle i put my final 1rm in the starting page. My off days alternate with back training, shoulder training and the 7th day being reserved for sled push pull, incline training, yoke etc.

@NrthrnBear Amazing start to the log bro.......

 

[texas.redneck]

Training
your training needs to change to high reps and lower weights about 15-20 reps
with 30min cardio pre post
At the high bodyfat you are risking a lot of health issues if we dont fix the training.

you are a big guy already. you sure you want to bulk up? i would think cutting down makes more sense even though you want strength @NrthrnBear

I’m not as big as you are, but I am your same age and I was thinking along the same lines as what Lev and Steve said here.

I used to always try jumping back into strength or powerlifting programs that worked for me when I was 30, but they’d usually leave me beat down and kind of depressed. I was stuck on strength training and Olympic lifting for a long time—kept trying to grind through those programs into my late 30s. My body was breaking down, I wasn’t making gains, and I was getting super frustrated.

Lately I’ve been embracing bodybuilding-style (hypertrophy) training and actually enjoying it. Sets of 8–15 reps, more variety, and it’s a lot easier on my body. There’s this whole world of machines and cable work to explore outside of the squat rack and O-lift platform.

Mentally, I feel way better too. I can still track progression—even if it’s lighter weight. Like last week I might have hit 10/10/9/9 reps across 4 sets, and this week it’s 12/12/12/12 at the same weight. I’m not just in my head beating myself up for not benching 275 for as many reps as I could at 33.

I also find a lot of joy in other stuff now—walking my dog 1 to 1.5 miles every morning, swimming, cycling. Just feels good to move and not be wrecked all the time.

 

[ballin2504]

Hello, looking to get back to continous lifting now that my career and lifestyle allows. Interested in trying my first cycle to bulk and joint support. Here are some stats. Let me know if you need any further information.

1. Age 46
2. Height 6'1"
3. Weight 285lbs
4. body fat approx 30%
5. Years of training off and on since I was 16 but nothing more solid than 3 years due to a lot of working.
6. Primary focus is power lifting and strongman.

Supplements and Vitamins:

1. Waking up - Digestive Enzyme, 500mg Green Tea, 1000mcg MCT oil Capsule, 3000mg Fish oil capsules
2. breakfast - 1 scoop isogold with milk, approx 27g protein
3. mid day - Probiotic, 1000mcg MCT oil Capsule
4. workout - 2 scoops Mutant mass with water, approx 500 Calories i drink during and after. 1500 mg Creatine Monohydrate before and after in capsule.
5. Bed time - 1000mcg MCT oil Capsule, Digestive Enzyme, 25mg Zinc, 100mg B6, 500mg Magnesium

Meals:

1. Breakfast - a cup of oatmeal with shake
2. pre workout snack - Multigrain bread with peanut butter and honey
3. Supper - 1/2 - 1lb BBQ meat of the day (whatever i throw on the grill/ smoker) and a greek salad.
4. Snacks - a handful of mixed nuts whenever i'm craving something. (not more than 1 time a day)

Training:


View attachment 112831View attachment 112832View attachment 112833View attachment 112834

This program runs for a month on this workbook. I input my 1rm on the first week and it calculates it out with 5% increases a week. at the end of the cycle i put my final 1rm in the starting page. My off days alternate with back training, shoulder training and the 7th day being reserved for sled push pull, incline training, yoke etc.

@NrthrnBear welcome aboard and glad to see the log! Nice work man. Can’t wait to see you go to work

 

[25homes]

Hello, looking to get back to continous lifting now that my career and lifestyle allows. Interested in trying my first cycle to bulk and joint support. Here are some stats. Let me know if you need any further information.

1. Age 46
2. Height 6'1"
3. Weight 285lbs
4. body fat approx 30%
5. Years of training off and on since I was 16 but nothing more solid than 3 years due to a lot of working.
6. Primary focus is power lifting and strongman.

Supplements and Vitamins:

1. Waking up - Digestive Enzyme, 500mg Green Tea, 1000mcg MCT oil Capsule, 3000mg Fish oil capsules
2. breakfast - 1 scoop isogold with milk, approx 27g protein
3. mid day - Probiotic, 1000mcg MCT oil Capsule
4. workout - 2 scoops Mutant mass with water, approx 500 Calories i drink during and after. 1500 mg Creatine Monohydrate before and after in capsule.
5. Bed time - 1000mcg MCT oil Capsule, Digestive Enzyme, 25mg Zinc, 100mg B6, 500mg Magnesium

Meals:

1. Breakfast - a cup of oatmeal with shake
2. pre workout snack - Multigrain bread with peanut butter and honey
3. Supper - 1/2 - 1lb BBQ meat of the day (whatever i throw on the grill/ smoker) and a greek salad.
4. Snacks - a handful of mixed nuts whenever i'm craving something. (not more than 1 time a day)

Training:


View attachment 112831View attachment 112832View attachment 112833View attachment 112834

This program runs for a month on this workbook. I input my 1rm on the first week and it calculates it out with 5% increases a week. at the end of the cycle i put my final 1rm in the starting page. My off days alternate with back training, shoulder training and the 7th day being reserved for sled push pull, incline training, yoke etc.

Looks like great layout bro. Will be following this one