Approved Log TRT and Training Journal

[moreReps21]

First LOG

Stats:
AGE- 35yrs
WEIGHT- 179Lbs
HEIGHT - 5' 11
CYCLE HISTORY - None.

Been training for about 4 years with the last 2 being a lot more locked in with my diet. I've never done a cycle, but its been something I have always had an interest in doing. So sometime in the future I think I'm going too.

As of AUGUST 19, 2025. I've started TRT through a clinic here in Canada. Working with them to find what dose will get me to best possible levels.

TRT "cycle"
CURRENT DOSE - 120mg (pinned 1x per week)

TRAINING:
4 on 1 off

PULL / PUSH / LEGS / ARMS / REST - repeat

CARDIO everyday @ 21 minutes of 3.3mph / 12% incline

SUPPLEMENTS:
MORNING:
Fish Oil (2500mg)
Magnesium L-Threonate (96mg)
Vit D (2500 IU)
Vit K2 (100 mcg)

INTRA WORKOUT:
EAA
Creatine (10mg)
Glutamine (10mg)
ALLMAX Carbion (25 carbs/100 Cal)

NIGHT:
Magnesium Bisglycinate (200mg)
Zinc (25mg)

This is all I take as of now, nothing else.

DIET:
2700 Cals.
230 Protein
259 Carbs
78 Fat

This amount will probably be lowered very soon as the scale has been stalled now for a little over a week.

I'm really trying to cut a bit slower this time because last summer my cut was quite aggressive and I may have dropped weight too quick / lost some mass. Was up to eating 3760 Cals. before starting to drop some of the fat.

SLEEP:
I average 7 hours/day throughout the week and anywhere from 7-9 on the weekends.

I currently work in a shift work environment (nights/afternoons/days) Monday-Friday 8hrs. Where we change shifts every 2 weeks. I believe this has something to do with my test levels being on the lower end. Constantly changing my hours around.

I've been doing it ~15 years now, and feel as though I'm "used" to it. Easily adjust and make it work. But when that switch from being on nights and transitioning to the day shift, I always have a bad sleep (3-4 hrs) so that I'm able to sleep again later that night.


If their is anything I can add to this, just let me know and ill be sure to put it in, never logged like this before.

Thanks for reading*

 

[moreReps21]

These are the current markers I got before starting TRT.

 

[moreReps21]

Diet for today, and almost everyday, I have vary little variation. Easier for me to prep daily. As well as todays training.

2705 kcal
232 protein
246 Carbs
79.5 fat

 

[LevButlerov]

Stats:
AGE- 35yrs
WEIGHT- 179Lbs
HEIGHT - 5' 11
CYCLE HISTORY - None.

Been training for about 4 years with the last 2 being a lot more locked in with my diet. I've never done a cycle, but its been something I have always had an interest in doing. So sometime in the future I think I'm going too.

As of AUGUST 19, 2025. I've started TRT through a clinic here in Canada. Working with them to find what dose will get me to best possible levels.

Welcome to the EVO family @moreReps21 thank you for sharing this, we welcome more EVO Canadian brothers here.
Please help us understand you better by sharing a picture with your face blurred, so we can understand your base.

TRT "cycle"
CURRENT DOSE - 120mg (pinned 1x per week)

That's fine not high enough should be 200 imo based on your bloods.

TRAINING:
4 on 1 off

PULL / PUSH / LEGS / ARMS / REST - repeat

CARDIO everyday @ 21 minutes of 3.3mph / 12% incline

DIET:
2700 Cals.
230 Protein
259 Carbs
78 Fat

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
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. Or use an app like myfitness pal or cronometer. Very easy.

SUPPLEMENTS:
MORNING:
Fish Oil (2500mg)
Magnesium L-Threonate (96mg)
Vit D (2500 IU)
Vit K2 (100 mcg)

INTRA WORKOUT:
EAA
Creatine (10mg)
Glutamine (10mg)
ALLMAX Carbion (25 carbs/100 Cal)

NIGHT:
Magnesium Bisglycinate (200mg)
Zinc (25mg)

This is all I take as of now, nothing else.

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

These are the current markers I got before starting TRT.

BEFORE TRT? your testosterone wasn't too bad to be honest. but the doctor didnt test estrogen e2?

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

 

[LevButlerov]

Diet for today, and almost everyday, I have vary little variation. Easier for me to prep daily. As well as todays training.

You have total macros for this?

 

[LevButlerov]

@BeMe @HarleyGuy @haldencapital some Canadian EVO brother love here

 

[moreReps21]

Welcome to the EVO family @moreReps21 thank you for sharing this, we welcome more EVO Canadian brothers here.
Please help us understand you better by sharing a picture with your face blurred, so we can understand your base.


That's fine not high enough should be 200 imo based on your bloods.



Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
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. Or use an app like myfitness pal or cronometer. Very easy.


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

BEFORE TRT? your testosterone wasn't too bad to be honest. but the doctor didnt test estrogen e2?

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

I am going to be making sure that SHBG and E2 get included when we do our follow-up after 6 weeks on.

 

[moreReps21]

You have total macros for this?

yes, I put it in afterwards.. forgot!

 

[moreReps21]

Pics for base reference.

 

[moreReps21]

Diet for today, and almost everyday, I have vary little variation. Easier for me to prep daily. As well as todays training.

2705 kcal
232 protein
246 Carbs
79.5 fat

Some of my training weight is labelled in #'s (etc. #10 or #2(+5)) because I only workout from my home(gym) and the Cable machine I have is labelled from #1-21. Its said to be 2x200lb weight stacks.

But with pulleys or whatever effects the actual weight I'm unsure of the true weight that I'm lifting if that makes any sense. And so I log it as its listed to make it simple for me and my progression..

Also the (+5) is when I add my 5lb or 2.5lb magnetic weights to the stack.

 

[LevButlerov]

Pics for base reference.

You look really good pumped base and we can build on this!

 

[stevesmi]

These are the current markers I got before starting TRT.

good job posting these. is there anything you are concerned about? @moreReps21

 

[moreReps21]

good job posting these. is there anything you are concerned about? @moreReps21

No, not really. But then again this is my first time ever even looking at blood markers.. so I'll admit I don't know what's what aside from looking at other logs and the info found in them. The doc said things were looking alright so I'd assume for now I'm good.

 

[stevesmi]

No, not really. But then again this is my first time ever even looking at blood markers.. so I'll admit I don't know what's what aside from looking at other logs and the info found in them. The doc said things were looking alright so I'd assume for now I'm good.

i agree with that. keep in mind when you do use steroids that will change though.

 

[ceo]

First LOG

Stats:
AGE- 35yrs
WEIGHT- 179Lbs
HEIGHT - 5' 11
CYCLE HISTORY - None.

Been training for about 4 years with the last 2 being a lot more locked in with my diet. I've never done a cycle, but its been something I have always had an interest in doing. So sometime in the future I think I'm going too.

As of AUGUST 19, 2025. I've started TRT through a clinic here in Canada. Working with them to find what dose will get me to best possible levels.

TRT "cycle"
CURRENT DOSE - 120mg (pinned 1x per week)

TRAINING:
4 on 1 off

PULL / PUSH / LEGS / ARMS / REST - repeat

CARDIO everyday @ 21 minutes of 3.3mph / 12% incline

SUPPLEMENTS:
MORNING:
Fish Oil (2500mg)
Magnesium L-Threonate (96mg)
Vit D (2500 IU)
Vit K2 (100 mcg)

INTRA WORKOUT:
EAA
Creatine (10mg)
Glutamine (10mg)
ALLMAX Carbion (25 carbs/100 Cal)

NIGHT:
Magnesium Bisglycinate (200mg)
Zinc (25mg)

This is all I take as of now, nothing else.

DIET:
2700 Cals.
230 Protein
259 Carbs
78 Fat

This amount will probably be lowered very soon as the scale has been stalled now for a little over a week.

I'm really trying to cut a bit slower this time because last summer my cut was quite aggressive and I may have dropped weight too quick / lost some mass. Was up to eating 3760 Cals. before starting to drop some of the fat.

SLEEP:
I average 7 hours/day throughout the week and anywhere from 7-9 on the weekends.

I currently work in a shift work environment (nights/afternoons/days) Monday-Friday 8hrs. Where we change shifts every 2 weeks. I believe this has something to do with my test levels being on the lower end. Constantly changing my hours around.

I've been doing it ~15 years now, and feel as though I'm "used" to it. Easily adjust and make it work. But when that switch from being on nights and transitioning to the day shift, I always have a bad sleep (3-4 hrs) so that I'm able to sleep again later that night.


If their is anything I can add to this, just let me know and ill be sure to put it in, never logged like this before.

Thanks for reading*

@moreReps21 bros 7 hours a day is not bad. and you get up to 9 hours on weekends. that is good. sleep crucial for recovery

 

[RickRock]

Curious on what you see and experience new to TRT. Following

 

[BeMe]

Some of my training weight is labelled in #'s (etc. #10 or #2(+5)) because I only workout from my home(gym) and the Cable machine I have is labelled from #1-21. Its said to be 2x200lb weight stacks.

But with pulleys or whatever effects the actual weight I'm unsure of the true weight that I'm lifting if that makes any sense. And so I log it as its listed to make it simple for me and my progression..

Also the (+5) is when I add my 5lb or 2.5lb magnetic weights to the stack.

Hey welcome to the EVO fam!

Do you know the name of your machine? If you take a couple pics of it I can probably tell you what your weights are.

Great start to the log. You have a great base to build on, much better than most. Keep logging and we'll help anyway we can!

 

[moreReps21]

Hey welcome to the EVO fam!

Do you know the name of your machine? If you take a couple pics of it I can probably tell you what your weights are.

Great start to the log. You have a great base to build on, much better than most. Keep logging and we'll help anyway we can!

Pretty sure it's been discontinued, I got it quite a while ago from fitness depot. The name / model is: Northern Lights Functional Trainer with Smith Machine NLPRSF154BOX

 

[BeMe]

Pretty sure it's been discontinued, I got it quite a while ago from fitness depot. The name / model is: Northern Lights Functional Trainer with Smith Machine NLPRSF154BOX

It's hard to say 100% from the pics cuz I can't see the full cable routing and cable setup but I'm 95% sure of the following.

You likely have a 210lb stack. These companies use 10lb plates as a standard. I'm familiar with Northern lights, I have a multi machine like yours I use at my cottage. 10lb plates on mine. You're plates look almost identical to the hoist multi unit that also looks pretty similar in build, and I know that one is 10lb plates.

The low row and lat pull in the center is probably a 1:1 cable ratio. Meaning if you select the #1 it will feel like the full 10 lbs.

Functional trainer portion on the front of the rack will be a 2:1 ratio. This will give you a lot more cable travel. That means if you select the #1 it's 5lbs.

A way to test this for sure is select the #1 and pull the cable as far as you can on the low row and lat pull until the plate hits the top. Then do the same on the functional trainer trolleys in the front and it should be rougly twice as long.

That's a really sweet setup btw.

 

[Mobster]

Nice low dose for TRT

 

[Ulter]

First LOG

Stats:
AGE- 35yrs
WEIGHT- 179Lbs
HEIGHT - 5' 11
CYCLE HISTORY - None.

Been training for about 4 years with the last 2 being a lot more locked in with my diet. I've never done a cycle, but its been something I have always had an interest in doing. So sometime in the future I think I'm going too.

As of AUGUST 19, 2025. I've started TRT through a clinic here in Canada. Working with them to find what dose will get me to best possible levels.

TRT "cycle"
CURRENT DOSE - 120mg (pinned 1x per week)

TRAINING:
4 on 1 off

PULL / PUSH / LEGS / ARMS / REST - repeat

CARDIO everyday @ 21 minutes of 3.3mph / 12% incline

SUPPLEMENTS:
MORNING:
Fish Oil (2500mg)
Magnesium L-Threonate (96mg)
Vit D (2500 IU)
Vit K2 (100 mcg)

INTRA WORKOUT:
EAA
Creatine (10mg)
Glutamine (10mg)
ALLMAX Carbion (25 carbs/100 Cal)

NIGHT:
Magnesium Bisglycinate (200mg)
Zinc (25mg)

This is all I take as of now, nothing else.

DIET:
2700 Cals.
230 Protein
259 Carbs
78 Fat

This amount will probably be lowered very soon as the scale has been stalled now for a little over a week.

I'm really trying to cut a bit slower this time because last summer my cut was quite aggressive and I may have dropped weight too quick / lost some mass. Was up to eating 3760 Cals. before starting to drop some of the fat.

SLEEP:
I average 7 hours/day throughout the week and anywhere from 7-9 on the weekends.

I currently work in a shift work environment (nights/afternoons/days) Monday-Friday 8hrs. Where we change shifts every 2 weeks. I believe this has something to do with my test levels being on the lower end. Constantly changing my hours around.

I've been doing it ~15 years now, and feel as though I'm "used" to it. Easily adjust and make it work. But when that switch from being on nights and transitioning to the day shift, I always have a bad sleep (3-4 hrs) so that I'm able to sleep again later that night.


If their is anything I can add to this, just let me know and ill be sure to put it in, never logged like this before.

Thanks for reading*

good opening act on this log. welcome to the EVO family. can already tell you know how to throw around the iron @moreReps21

 

[BodyMonster34]

First LOG

Stats:
AGE- 35yrs
WEIGHT- 179Lbs
HEIGHT - 5' 11
CYCLE HISTORY - None.

Been training for about 4 years with the last 2 being a lot more locked in with my diet. I've never done a cycle, but its been something I have always had an interest in doing. So sometime in the future I think I'm going too.

As of AUGUST 19, 2025. I've started TRT through a clinic here in Canada. Working with them to find what dose will get me to best possible levels.

TRT "cycle"
CURRENT DOSE - 120mg (pinned 1x per week)

TRAINING:
4 on 1 off

PULL / PUSH / LEGS / ARMS / REST - repeat

CARDIO everyday @ 21 minutes of 3.3mph / 12% incline

SUPPLEMENTS:
MORNING:
Fish Oil (2500mg)
Magnesium L-Threonate (96mg)
Vit D (2500 IU)
Vit K2 (100 mcg)

INTRA WORKOUT:
EAA
Creatine (10mg)
Glutamine (10mg)
ALLMAX Carbion (25 carbs/100 Cal)

NIGHT:
Magnesium Bisglycinate (200mg)
Zinc (25mg)

This is all I take as of now, nothing else.

DIET:
2700 Cals.
230 Protein
259 Carbs
78 Fat

This amount will probably be lowered very soon as the scale has been stalled now for a little over a week.

I'm really trying to cut a bit slower this time because last summer my cut was quite aggressive and I may have dropped weight too quick / lost some mass. Was up to eating 3760 Cals. before starting to drop some of the fat.

SLEEP:
I average 7 hours/day throughout the week and anywhere from 7-9 on the weekends.

I currently work in a shift work environment (nights/afternoons/days) Monday-Friday 8hrs. Where we change shifts every 2 weeks. I believe this has something to do with my test levels being on the lower end. Constantly changing my hours around.

I've been doing it ~15 years now, and feel as though I'm "used" to it. Easily adjust and make it work. But when that switch from being on nights and transitioning to the day shift, I always have a bad sleep (3-4 hrs) so that I'm able to sleep again later that night.


If their is anything I can add to this, just let me know and ill be sure to put it in, never logged like this before.

Thanks for reading*

bro 2700 calories and 230 protein good. @moreReps21 this is a good one for sure! pushing the diet and sleep. but remember the red meat

 

[2Thick]

First LOG

Stats:
AGE- 35yrs
WEIGHT- 179Lbs
HEIGHT - 5' 11
CYCLE HISTORY - None.

Been training for about 4 years with the last 2 being a lot more locked in with my diet. I've never done a cycle, but its been something I have always had an interest in doing. So sometime in the future I think I'm going too.

As of AUGUST 19, 2025. I've started TRT through a clinic here in Canada. Working with them to find what dose will get me to best possible levels.

TRT "cycle"
CURRENT DOSE - 120mg (pinned 1x per week)

TRAINING:
4 on 1 off

PULL / PUSH / LEGS / ARMS / REST - repeat

CARDIO everyday @ 21 minutes of 3.3mph / 12% incline

SUPPLEMENTS:
MORNING:
Fish Oil (2500mg)
Magnesium L-Threonate (96mg)
Vit D (2500 IU)
Vit K2 (100 mcg)

INTRA WORKOUT:
EAA
Creatine (10mg)
Glutamine (10mg)
ALLMAX Carbion (25 carbs/100 Cal)

NIGHT:
Magnesium Bisglycinate (200mg)
Zinc (25mg)

This is all I take as of now, nothing else.

DIET:
2700 Cals.
230 Protein
259 Carbs
78 Fat

This amount will probably be lowered very soon as the scale has been stalled now for a little over a week.

I'm really trying to cut a bit slower this time because last summer my cut was quite aggressive and I may have dropped weight too quick / lost some mass. Was up to eating 3760 Cals. before starting to drop some of the fat.

SLEEP:
I average 7 hours/day throughout the week and anywhere from 7-9 on the weekends.

I currently work in a shift work environment (nights/afternoons/days) Monday-Friday 8hrs. Where we change shifts every 2 weeks. I believe this has something to do with my test levels being on the lower end. Constantly changing my hours around.

I've been doing it ~15 years now, and feel as though I'm "used" to it. Easily adjust and make it work. But when that switch from being on nights and transitioning to the day shift, I always have a bad sleep (3-4 hrs) so that I'm able to sleep again later that night.


If their is anything I can add to this, just let me know and ill be sure to put it in, never logged like this before.

Thanks for reading*

@moreReps21 you are amazing! keep up the grind. we are pushing things along nicely

 

[ROIDDERS]

First LOG

Stats:
AGE- 35yrs
WEIGHT- 179Lbs
HEIGHT - 5' 11
CYCLE HISTORY - None.

Been training for about 4 years with the last 2 being a lot more locked in with my diet. I've never done a cycle, but its been something I have always had an interest in doing. So sometime in the future I think I'm going too.

As of AUGUST 19, 2025. I've started TRT through a clinic here in Canada. Working with them to find what dose will get me to best possible levels.

TRT "cycle"
CURRENT DOSE - 120mg (pinned 1x per week)

TRAINING:
4 on 1 off

PULL / PUSH / LEGS / ARMS / REST - repeat

CARDIO everyday @ 21 minutes of 3.3mph / 12% incline

SUPPLEMENTS:
MORNING:
Fish Oil (2500mg)
Magnesium L-Threonate (96mg)
Vit D (2500 IU)
Vit K2 (100 mcg)

INTRA WORKOUT:
EAA
Creatine (10mg)
Glutamine (10mg)
ALLMAX Carbion (25 carbs/100 Cal)

NIGHT:
Magnesium Bisglycinate (200mg)
Zinc (25mg)

This is all I take as of now, nothing else.

DIET:
2700 Cals.
230 Protein
259 Carbs
78 Fat

This amount will probably be lowered very soon as the scale has been stalled now for a little over a week.

I'm really trying to cut a bit slower this time because last summer my cut was quite aggressive and I may have dropped weight too quick / lost some mass. Was up to eating 3760 Cals. before starting to drop some of the fat.

SLEEP:
I average 7 hours/day throughout the week and anywhere from 7-9 on the weekends.

I currently work in a shift work environment (nights/afternoons/days) Monday-Friday 8hrs. Where we change shifts every 2 weeks. I believe this has something to do with my test levels being on the lower end. Constantly changing my hours around.

I've been doing it ~15 years now, and feel as though I'm "used" to it. Easily adjust and make it work. But when that switch from being on nights and transitioning to the day shift, I always have a bad sleep (3-4 hrs) so that I'm able to sleep again later that night.


If their is anything I can add to this, just let me know and ill be sure to put it in, never logged like this before.

Thanks for reading*

good job on the diet. seems like you are keeping your protein and carbs pretty strong. that is smart @moreReps21

 

[moreReps21]

It's hard to say 100% from the pics cuz I can't see the full cable routing and cable setup but I'm 95% sure of the following.

You likely have a 210lb stack. These companies use 10lb plates as a standard. I'm familiar with Northern lights, I have a multi machine like yours I use at my cottage. 10lb plates on mine. You're plates look almost identical to the hoist multi unit that also looks pretty similar in build, and I know that one is 10lb plates.

The low row and lat pull in the center is probably a 1:1 cable ratio. Meaning if you select the #1 it will feel like the full 10 lbs.

Functional trainer portion on the front of the rack will be a 2:1 ratio. This will give you a lot more cable travel. That means if you select the #1 it's 5lbs.

A way to test this for sure is select the #1 and pull the cable as far as you can on the low row and lat pull until the plate hits the top. Then do the same on the functional trainer trolleys in the front and it should be rougly twice as long.

That's a really sweet setup btw.

Thanks, I appreciate you taking a look.

Ya that's my cable corner haha.. slowly running out of usable room in the basement. Here's a couple more shots of equipment I've got to work with.

 

[moreReps21]

Diet and Training done for today.

Had my third TRT shot about an hour before the workout and first time feeling slight discomfort in the delt.. just pushed through it.

2705 kcal
232 Protein
246 Carbs
79 Fats

 

[moreReps21]

@Ulter @BodyMonster34 @2Thick @ROIDDERS

Thanks for encouraging comments.

 

[BeMe]

Thanks, I appreciate you taking a look.

Ya that's my cable corner haha.. slowly running out of usable room in the basement. Here's a couple more shots of equipment I've got to work with.

Damnnnn bro your gym is sick!

What kinda leg Press is that?

You a Toronto guy? I live in Toronto

Where's the leafs flag... what's wrong with you lol

 

[moreReps21]

Damnnnn bro your gym is sick!

What kinda leg Press is that?

You a Toronto guy? I live in Toronto

Where's the leafs flag... what's wrong with you lol

Yup Toronto here. Haha my son said he wanted it in his room and took it.. gotta get me another one.

Thanks, the leg press is the Ironax one from Treadmill Factory.

 

[BeMe]

Yup Toronto here. Haha my son said he wanted it in his room and took it.. gotta get me another one.

Thanks, the leg press is the Ironax one from Treadmill Factory.

Your son sounds like a good kid already!

You got a ton of great stuff. I recognize the rest of it. Really really nice collection and setup. You can build a killer physique in your gym. I'm a big time home gym guy too. If you're ever selling or if I'm ever selling something we should hit eachother up first.

Finally another Torontonian. I figured I couldn't be the only one with our city being so big. Up til now the closest was someone in the Kawartha.

 

[moreReps21]

Your son sounds like a good kid already!

You got a ton of great stuff. I recognize the rest of it. Really really nice collection and setup. You can build a killer physique in your gym. I'm a big time home gym guy too. If you're ever selling or if I'm ever selling something we should hit eachother up first.

Finally another Torontonian. I figured I couldn't be the only one with our city being so big. Up til now the closest was someone in the Kawartha.

Ya for sure, if im looking to sell anything ill definitely send you a message.

I've read through your log and had seen some of the photo's you shared. You also have a great space. Your progression has been one of the many I've followed before making an account.

My gym has been an awesome way to stay consistant and at saving time.

Go leafs go! Haha.

 

[LevButlerov]

Thanks, I appreciate you taking a look.

Ya that's my cable corner haha.. slowly running out of usable room in the basement. Here's a couple more shots of equipment I've got to work with.

This is your home gym? big WOW for you @moreReps21 Canadians have the best home gyms. I feel my jealousy bug coming lol

 

[LevButlerov]

Diet and Training done for today.

Had my third TRT shot about an hour before the workout and first time feeling slight discomfort in the delt.. just pushed through it.

2705 kcal
232 Protein
246 Carbs
79 Fats

I would add another protein bar to this mix, it's not enough protein. And fats you can add some walnuts for a boost in omega 3. @moreReps21

Had my third TRT shot about an hour before the workout and first time feeling slight discomfort in the delt.. just pushed through it.

Any swelling?

 

[RoySimpson]

First LOG

Stats:
AGE- 35yrs
WEIGHT- 179Lbs
HEIGHT - 5' 11
CYCLE HISTORY - None.

Been training for about 4 years with the last 2 being a lot more locked in with my diet. I've never done a cycle, but its been something I have always had an interest in doing. So sometime in the future I think I'm going too.

As of AUGUST 19, 2025. I've started TRT through a clinic here in Canada. Working with them to find what dose will get me to best possible levels.

TRT "cycle"
CURRENT DOSE - 120mg (pinned 1x per week)

TRAINING:
4 on 1 off

PULL / PUSH / LEGS / ARMS / REST - repeat

CARDIO everyday @ 21 minutes of 3.3mph / 12% incline

SUPPLEMENTS:
MORNING:
Fish Oil (2500mg)
Magnesium L-Threonate (96mg)
Vit D (2500 IU)
Vit K2 (100 mcg)

INTRA WORKOUT:
EAA
Creatine (10mg)
Glutamine (10mg)
ALLMAX Carbion (25 carbs/100 Cal)

NIGHT:
Magnesium Bisglycinate (200mg)
Zinc (25mg)

This is all I take as of now, nothing else.

DIET:
2700 Cals.
230 Protein
259 Carbs
78 Fat

This amount will probably be lowered very soon as the scale has been stalled now for a little over a week.

I'm really trying to cut a bit slower this time because last summer my cut was quite aggressive and I may have dropped weight too quick / lost some mass. Was up to eating 3760 Cals. before starting to drop some of the fat.

SLEEP:
I average 7 hours/day throughout the week and anywhere from 7-9 on the weekends.

I currently work in a shift work environment (nights/afternoons/days) Monday-Friday 8hrs. Where we change shifts every 2 weeks. I believe this has something to do with my test levels being on the lower end. Constantly changing my hours around.

I've been doing it ~15 years now, and feel as though I'm "used" to it. Easily adjust and make it work. But when that switch from being on nights and transitioning to the day shift, I always have a bad sleep (3-4 hrs) so that I'm able to sleep again later that night.


If their is anything I can add to this, just let me know and ill be sure to put it in, never logged like this before.

Thanks for reading*

@moreReps21 awesome log keep it coming!

 

[moreReps21]

I would add another protein bar to this mix, it's not enough protein. And fats you can add some walnuts for a boost in omega 3. @moreReps21

Any swelling?

What do you think about a scoop of protein powder(27grams) instead of the bar? And I do have some walnuts I can add to what im eating.

I am trying to drop some more BF% so would you recommend I remove some carbs to fit these in? I could also drop some of the avocados to fit more walnuts and rearrange it a bit.

Want to get leaned up already so I can push another growth phase.

As for the Injection, no swelling but the site was burning as if someone held a lighter to my skin.

I'm going to the clinic for the 1st 4 shots.. afterwards from home. And when she jabbed me I believe it wasnt as straight of a shot as it has been.

 

[BeMe]

What do you think about a scoop of protein powder(27grams) instead of the bar? And I do have some walnuts I can add to what im eating.

I am trying to drop some more BF% so would you recommend I remove some carbs to fit these in? I could also drop some of the avocados to fit more walnuts and rearrange it a bit.

Want to get leaned up already so I can push another growth phase.

As for the Injection, no swelling but the site was burning as if someone held a lighter to my skin.

I'm going to the clinic for the 1st 4 shots.. afterwards from home. And when she jabbed me I believe it wasnt as straight of a shot as it has been.

They're pinning you at a clinic? Wow that's different.

Any idea of the concentration of the test and the volume injected? Was it burning in a large area or just exactly where the pin went in. How long did it burn? Any chance it was the alcohol cleanser burning you?

If you wanna lose body fat then fasted am cardio is the way to go. You're macros look pretty good, you may want to decrease carbs a little, depends on your level of activity. Adding a scoop of whey is no big deal. Don't take out the avocado cuz your fats are already pretty low and those are good healthy fats.

Your 2700 cal could be good or could be high again depending on how active you are. You'll need to track your weight and body fat to figure out what your maintenance calories and adjust from there.

 

[moreReps21]

@BeMe ya, not sure if that's what they do for everyone or what, but it might be cause I mentioned I've never injected anything myself.. and was wanting to pin 2x per week from the start.

It's 200mg/ml, so .6ml I get at once.

It was only burning in the exact spot, the initial jab felt "off" compared to the past 2. I actually felt it break the skin this time rather than just in/out. Wasn't bad or anything just noticed it more.. plus a slight amount of blood that she applied a bandage too afterwards.

Leaving the clinic I didn't feel any discomfort, after about 40 mins it was irritating.. lasted through my workout but by the end it was completely gone.

 

[ballin2504]

First LOG

Stats:
AGE- 35yrs
WEIGHT- 179Lbs
HEIGHT - 5' 11
CYCLE HISTORY - None.

Been training for about 4 years with the last 2 being a lot more locked in with my diet. I've never done a cycle, but its been something I have always had an interest in doing. So sometime in the future I think I'm going too.

As of AUGUST 19, 2025. I've started TRT through a clinic here in Canada. Working with them to find what dose will get me to best possible levels.

TRT "cycle"
CURRENT DOSE - 120mg (pinned 1x per week)

TRAINING:
4 on 1 off

PULL / PUSH / LEGS / ARMS / REST - repeat

CARDIO everyday @ 21 minutes of 3.3mph / 12% incline

SUPPLEMENTS:
MORNING:
Fish Oil (2500mg)
Magnesium L-Threonate (96mg)
Vit D (2500 IU)
Vit K2 (100 mcg)

INTRA WORKOUT:
EAA
Creatine (10mg)
Glutamine (10mg)
ALLMAX Carbion (25 carbs/100 Cal)

NIGHT:
Magnesium Bisglycinate (200mg)
Zinc (25mg)

This is all I take as of now, nothing else.

DIET:
2700 Cals.
230 Protein
259 Carbs
78 Fat

This amount will probably be lowered very soon as the scale has been stalled now for a little over a week.

I'm really trying to cut a bit slower this time because last summer my cut was quite aggressive and I may have dropped weight too quick / lost some mass. Was up to eating 3760 Cals. before starting to drop some of the fat.

SLEEP:
I average 7 hours/day throughout the week and anywhere from 7-9 on the weekends.

I currently work in a shift work environment (nights/afternoons/days) Monday-Friday 8hrs. Where we change shifts every 2 weeks. I believe this has something to do with my test levels being on the lower end. Constantly changing my hours around.

I've been doing it ~15 years now, and feel as though I'm "used" to it. Easily adjust and make it work. But when that switch from being on nights and transitioning to the day shift, I always have a bad sleep (3-4 hrs) so that I'm able to sleep again later that night.


If their is anything I can add to this, just let me know and ill be sure to put it in, never logged like this before.

Thanks for reading*

@moreReps21 nice start to the log looks like this will be a good one man.

 

[BeMe]

@BeMe ya, not sure if that's what they do for everyone or what, but it might be cause I mentioned I've never injected anything myself.. and was wanting to pin 2x per week from the start.

It's 200mg/ml, so .6ml I get at once.

It was only burning in the exact spot, the initial jab felt "off" compared to the past 2. I actually felt it break the skin this time rather than just in/out. Wasn't bad or anything just noticed it more.. plus a slight amount of blood that she applied a bandage too afterwards.

Leaving the clinic I didn't feel any discomfort, after about 40 mins it was irritating.. lasted through my workout but by the end it was completely gone.

Ah ok that's good news though. Sounds like they just hit a bad spot. Everyone has them. You'll pin a spot and it hurts more than others and will ache after for no apparent reason. I've noticed my right side hurts worse then my left side for some reason. I'm not the only one who's noticed this too.

The main thing is it got better afterwards so I wouldn't worry about it. A little blood is totally normal too.

 

[LevButlerov]

What do you think about a scoop of protein powder(27grams) instead of the bar? And I do have some walnuts I can add to what im eating.

I am trying to drop some more BF% so would you recommend I remove some carbs to fit these in? I could also drop some of the avocados to fit more walnuts and rearrange it a bit.

Want to get leaned up already so I can push another growth phase.

As for the Injection, no swelling but the site was burning as if someone held a lighter to my skin.

I'm going to the clinic for the 1st 4 shots.. afterwards from home. And when she jabbed me I believe it wasnt as straight of a shot as it has been.

You can try to do scoop of protein with walnuts that's not a problem.

You shouldn't drop avocados, just drop what I suggested. @moreReps21

 

[moreReps21]

Diet + Training for today

About 2-3 weeks ago I pinched a nerve in the low back playing some mini hockey with the kids. Ever since it has flared up after a heavy leg day so trying to play it safe on the lower days..

2705 Cals
Protein 232
Carbs 246
Fat 79

 

[BeMe]

Diet + Training for today

About 2-3 weeks ago I pinched a nerve in the low back playing some mini hockey with the kids. Ever since it has flared up after a heavy leg day so trying to play it safe on the lower days..

2705 Cals
Protein 232
Carbs 246
Fat 79

Great diet and training! Seriously on point.


What's the 0.66 next to the fish oil mean?


You're doing 205lb leg curls but 190 extensions? That sounds backwards. Usually extensions are a lot heavier than curls.

 

[moreReps21]

Great diet and training! Seriously on point.


What's the 0.66 next to the fish oil mean?


You're doing 205lb leg curls but 190 extensions? That sounds backwards. Usually extensions are a lot heavier than curls.

The 0.66 is actually on the magnesium I take 2 caps, the true serving is 3 so just 2/3rds. Only because I take mag again later at night.

And your right it probably should be the other way around. Went a bit higher reps this time on extensions. Will be sure to push it higher next time.

The burn from the higher rep extensions at the end of the session has been an addiction lol..

 

[BeMe]

The 0.66 is actually on the magnesium I take 2 caps, the true serving is 3 so just 2/3rds. Only because I take mag again later at night.

And your right it probably should be the other way around. Went a bit higher reps this time on extensions. Will be sure to push it higher next time.

The burn from the higher rep extensions at the end of the session has been an addiction lol..

Even still, that's crazy that your curls are basically the same as your extensions lol.

You must have a crazy deadlift with hammies like that.

 

[moreReps21]

Even still, that's crazy that your curls are basically the same as your extensions lol.

You must have a crazy deadlift with hammies like that.

Would be interesting to program deads in again. Havent done them in like 3+ years.

I would say my hamstrings probably have more overall strength than quads.. I really neglected leg training when I first started. Something I regret, but am trying to catch up on..

 

[BeMe]

Would be interesting to program deads in again. Havent done them in like 3+ years.

I would say my hamstrings probably have more overall strength than quads.. I really neglected leg training when I first started. Something I regret, but am trying to catch up on..

That's insane. Usually quads overpower hams pretty significantly. You must hit your hamstrings pretty hard. X

Ya you should definitely program deadlifts. With hamstrings like that and a solid back you might have a 3x bodyweight pull in you.

 

[Noah Wixx]

First LOG

Stats:
AGE- 35yrs
WEIGHT- 179Lbs
HEIGHT - 5' 11
CYCLE HISTORY - None.

Been training for about 4 years with the last 2 being a lot more locked in with my diet. I've never done a cycle, but its been something I have always had an interest in doing. So sometime in the future I think I'm going too.

As of AUGUST 19, 2025. I've started TRT through a clinic here in Canada. Working with them to find what dose will get me to best possible levels.

TRT "cycle"
CURRENT DOSE - 120mg (pinned 1x per week)

TRAINING:
4 on 1 off

PULL / PUSH / LEGS / ARMS / REST - repeat

CARDIO everyday @ 21 minutes of 3.3mph / 12% incline

SUPPLEMENTS:
MORNING:
Fish Oil (2500mg)
Magnesium L-Threonate (96mg)
Vit D (2500 IU)
Vit K2 (100 mcg)

INTRA WORKOUT:
EAA
Creatine (10mg)
Glutamine (10mg)
ALLMAX Carbion (25 carbs/100 Cal)

NIGHT:
Magnesium Bisglycinate (200mg)
Zinc (25mg)

This is all I take as of now, nothing else.

DIET:
2700 Cals.
230 Protein
259 Carbs
78 Fat

This amount will probably be lowered very soon as the scale has been stalled now for a little over a week.

I'm really trying to cut a bit slower this time because last summer my cut was quite aggressive and I may have dropped weight too quick / lost some mass. Was up to eating 3760 Cals. before starting to drop some of the fat.

SLEEP:
I average 7 hours/day throughout the week and anywhere from 7-9 on the weekends.

I currently work in a shift work environment (nights/afternoons/days) Monday-Friday 8hrs. Where we change shifts every 2 weeks. I believe this has something to do with my test levels being on the lower end. Constantly changing my hours around.

I've been doing it ~15 years now, and feel as though I'm "used" to it. Easily adjust and make it work. But when that switch from being on nights and transitioning to the day shift, I always have a bad sleep (3-4 hrs) so that I'm able to sleep again later that night.


If their is anything I can add to this, just let me know and ill be sure to put it in, never logged like this before.

Thanks for reading*

Welcome into the community

 

[moreReps21]

Diet + Training for today

 

[moreReps21]

good job posting these. is there anything you are concerned about? @moreReps21

What are your thoughts on HCG? Do you think it's beneficial for me to take it? I'm done having kids, so fertility isn't a concern.

I'm curious if theirs still a good reason to be taking it, asking because the doc was mentioning it and will most likely ask if its something I want to add.

 

[BeMe]

Diet + Training for today

I like your style bro. Same meals every day eh. I do the same, cept for dinner.

 

[moreReps21]

I like your style bro. Same meals every day eh. I do the same, cept for dinner.

lol ya.. I can prep everything under an hour and keeps me from slipping up. I have a huge appetite and can eat a lot so I gotta keep it simple.

 

[BeMe]

What are your thoughts on HCG? Do you think it's beneficial for me to take it? I'm done having kids, so fertility isn't a concern.

I'm curious if theirs still a good reason to be taking it, asking because the doc was mentioning it and will most likely ask if its something I want to add.

You want your balls to stay big?

Other than that no need..nuke the shit outta ur swimmers.

Being sterile with small balls is the best lol. Bust off wherever you want and no more sitting in your balls. Way more aerodynamic

 

[stevesmi]

What are your thoughts on HCG? Do you think it's beneficial for me to take it? I'm done having kids, so fertility isn't a concern.

I'm curious if theirs still a good reason to be taking it, asking because the doc was mentioning it and will most likely ask if its something I want to add.

hcg is synthesized pregnant female urine that you would be injecting. it will mimic LH and signal to your pituitary glands to shut down but also feed your leydig cells. you will get larger nuts on it. but it also will cause a rise in estrogne. I am NOT a fan of hcg. i think at best its a waste of $$$ and at worse can cause issues that you don't want

 

[moreReps21]

hcg is synthesized pregnant female urine that you would be injecting. it will mimic LH and signal to your pituitary glands to shut down but also feed your leydig cells. you will get larger nuts on it. but it also will cause a rise in estrogne. I am NOT a fan of hcg. i think at best its a waste of $$$ and at worse can cause issues that you don't want

Oh wow, that helps make my decision easier. Thanks.

 

[LevButlerov]

Oh wow, that helps make my decision easier. Thanks.

@moreReps21 check this out, we have articles about it -
https://www.evolutionary.org/hcg-is-dangerous-part-2
https://www.evolutionary.org/hcg-dangers-exposed

 

[moreReps21]

@moreReps21 check this out, we have articles about it -
https://www.evolutionary.org/hcg-is-dangerous-part-2
https://www.evolutionary.org/hcg-dangers-exposed

Thanks for sharing those. Definitely learned more about what it is. Pretty crazy for doctors to want to promote that kindof thing.

 

[BeMe]

Thanks for sharing those. Definitely learned more about what it is. Pretty crazy for doctors to want to promote that kindof thing.

Trt clinics...not doctors lol. Big difference.


Some clinics are just trying to sell you as much shit as possible.

 

[LevButlerov]

Thanks for sharing those. Definitely learned more about what it is. Pretty crazy for doctors to want to promote that kindof thing.

No problem EVO family support.
Lets start more log updates https://www.evolutionary.org/forums/threads/trt-and-training-journal.106409/

 

[moreReps21]

Trt clinics...not doctors lol. Big difference.


Some clinics are just trying to sell you as much shit as possible.

Ya you're right. Aside from the "doc" who is actually labelled a nurse that I review my tests with, the others around the office were pretty pushy when it came to the financial aspect.

I get a person trying to make a commission feel from them for sure.

 

[BeMe]

Ya you're right. Aside from the "doc" who is actually labelled a nurse that I review my tests with, the others around the office were pretty pushy when it came to the financial aspect.

I get a person trying to make a commission feel from them for sure.

Are you going to sovereign male by any chance? Sounds like the stuff I've heard about them

 

[moreReps21]

Are you going to sovereign male by any chance? Sounds like the stuff I've heard about them

No I got with gameday, but im sure it's the same type of treatment.

 

[BeMe]

No I got with gameday, but im sure it's the same type of treatment.

Ya they're newer but looking at their site it looks like more of the same. Even the name...lol

How much is it costing you? If you don't mind sharing

 

[moreReps21]

Ya they're newer but looking at their site it looks like more of the same. Even the name...lol

How much is it costing you? If you don't mind sharing

$189/mo. More if I want hcg or anything else that they provide.

 

[BeMe]

$189/mo. More if I want hcg or anything else that they provide.

Thats a flat rate every month?

It should drop when you don't have consultations or when you start doing your own injections right.

 

[moreReps21]

Thats a flat rate every month?

It should drop when you don't have consultations or when you start doing your own injections right.

I Dont think that it's going to drop, they haven't mentioned that it would anyway.

From others that have reviewed them In US & Canada seems like its a flat rate that they have on a month to month basis.

Maybe sometime in the future after understanding more of the bloodwork and doseages needed, I can go into a self prescribed route or something.

For now I like knowing im atleast being monitored by someone who has an understanding.

 

[LevButlerov]

$189/mo. More if I want hcg or anything else that they provide.

You dont want to do self tRT?

 

[moreReps21]

You dont want to do self tRT?

I wouldn't mind doing it after getting to a spot where I know what dose gets me to the optimal range. As said before I've never dabbled in self injecting anything prior to this, so things like needle types/gauges/lengths also a source I'd be confident in are still unclear to me.

I'm trying not to rush into anything before I can fully understand these little variables. I'd love to save money lol, but not at the cost of messing up somehow..

 

[LevButlerov]

I wouldn't mind doing it after getting to a spot where I know what dose gets me to the optimal range. As said before I've never dabbled in self injecting anything prior to this, so things like needle types/gauges/lengths also a source I'd be confident in are still unclear to me.

I'm trying not to rush into anything before I can fully understand these little variables. I'd love to save money lol, but not at the cost of messing up somehow..

That's a smart move on your part, we can go slow and lets see where this goes. Lets keep updating diet training to start

 

[moreReps21]

Diet for today, no training as its my rest day. Only thing changed from the diet was no intra-workout carb powder(100 cal).

Just my daily cardio: 21mins 3.3mph / 12%incline

2602 Cals
Protein 232
Carbs 220
Fat 79

 

[LevButlerov]

Diet for today, no training as its my rest day. Only thing changed from the diet was no intra-workout carb powder(100 cal).

Just my daily cardio: 21mins 3.3mph / 12%incline

2602 Cals
Protein 232
Carbs 220
Fat 79

This is balanced today, on lower training days with no training I would drop carbs to 150 and bump fat to 100 and protein to 250. @moreReps21

 

[moreReps21]

Diet and Training for today.


2707 Cals
Protein 232
Carbs 244
Fat 80

 

[moreReps21]

This is balanced today, on lower training days with no training I would drop carbs to 150 and bump fat to 100 and protein to 250. @moreReps21

Will be doing this going forward.

 

[BeMe]

I wouldn't mind doing it after getting to a spot where I know what dose gets me to the optimal range. As said before I've never dabbled in self injecting anything prior to this, so things like needle types/gauges/lengths also a source I'd be confident in are still unclear to me.

I'm trying not to rush into anything before I can fully understand these little variables. I'd love to save money lol, but not at the cost of messing up somehow..

Pinning yourself is pretty easy. You should just watch some YouTube videos then come back with any questions you have about the whole thing. I can tell you where to get supplies and exactly what you need, that's no issue.

Have you ever used peptides or done sub q injections?

 

[LevButlerov]

Will be doing this going forward.

Thank you update us.

 

[moreReps21]

Pinning yourself is pretty easy. You should just watch some YouTube videos then come back with any questions you have about the whole thing. I can tell you where to get supplies and exactly what you need, that's no issue.

Have you ever used peptides or done sub q injections?

Ya will check some out. That's another thing, the supplies I appreciate the help. Also no haven't used or done either.

 

[moreReps21]

Diet and Training for today.

2707 Cals
Protein 232
Carbs 244
Fat 80

 

[LevButlerov]

Diet and Training for today.

2707 Cals
Protein 232
Carbs 244
Fat 80

Good ratios today but can you add your omega 3s too?

 

[BeMe]

Ya will check some out. That's another thing, the supplies I appreciate the help. Also no haven't used or done either.

It can be a bit daunting. I asked about sub q injections cuz that's a really easy type of pinning that would have given you some basic understanding.

Once you get the hang of it all it's really simple. It's just a matter of getting comfortable with it all. I'll help anyway I can

 

[moreReps21]

Good ratios today but can you add your omega 3s too?

Ya, my omega-3 is at 5.5g. 3.4 coming from the fish oil supplements. Do you suggest I raise this more?

 

[moreReps21]

It can be a bit daunting. I asked about sub q injections cuz that's a really easy type of pinning that would have given you some basic understanding.

Once you get the hang of it all it's really simple. It's just a matter of getting comfortable with it all. I'll help anyway I can

I've read up on sub q before, and seen that some people ran into complications with it making lumps or whatever in the area at times. I have no problem going with IM(and I think prefer it) just got to get used to it.

 

[LevButlerov]

Ya, my omega-3 is at 5.5g. 3.4 coming from the fish oil supplements. Do you suggest I raise this more?

I was thinking around 7grams if you can

 

[moreReps21]

I was thinking around 7grams if you can

Going to get to 7+, got to adjust the calories a bit soon. Weight has stalled last 2 weeks now.

 

[moreReps21]

Diet and Training for today.

2707 Kcal
Protein 232
Carbs 244
Fat 80

 

[LevButlerov]

Going to get to 7+, got to adjust the calories a bit soon. Weight has stalled last 2 weeks now.

Diet and Training for today.

2707 Kcal
Protein 232
Carbs 244
Fat 80

you want to dial this up?

 

[moreReps21]

you want to dial this up?

Ya, may have to drop calories by 100-200 and adjust macro layout to fit more omega-3's in.. most likely from walnuts.

 

[LevButlerov]

Ya, may have to drop calories by 100-200 and adjust macro layout to fit more omega-3's in.. most likely from walnuts.

Lets try go slow.

 

[moreReps21]

Diet and Training for today.

2707 Kcal
Protein 232
Carbs 244
Fat 80

 

[LevButlerov]

Diet and Training for today.

2707 Kcal
Protein 232
Carbs 244
Fat 80

The diet looks good but what is the training back off #10? @moreReps21

 

[moreReps21]

The diet looks good but what is the training back off #10? @moreReps21

My cable machines weight plates are labelled 1-21, and I would be guessing the true weight.

So for the sake of keeping it simple, and for progression I list it as its labelled..

 

[LevButlerov]

My cable machines weight plates are labelled 1-21, and I would be guessing the true weight.

So for the sake of keeping it simple, and for progression I list it as its labelled..

I understand thanks

 

[Mobster]

My cable machines weight plates are labelled 1-21, and I would be guessing the true weight.

So for the sake of keeping it simple, and for progression I list it as its labelled..

Many of mine are. I just googled the brand and got the numbers from there

 

[stevesmi]

Diet and Training for today.

2707 Kcal
Protein 232
Carbs 244
Fat 80

@moreReps21 i've been eating more spinach lately. stuff is good and easy to prep. yesterday they were out of it though

 

[BodyMonster34]

Diet and Training for today.

2707 Kcal
Protein 232
Carbs 244
Fat 80

bro you killing it on the food and volume. need some more red meat though @moreReps21 i think that can be improve

 

[2Thick]

Diet and Training for today.

2707 Kcal
Protein 232
Carbs 244
Fat 80

@moreReps21 really good job on this. simple layout. you will get far keeping it simple

 

[Ulter]

Diet and Training for today.

2707 Kcal
Protein 232
Carbs 244
Fat 80

diet and training is amazing. i love this type of push. @moreReps21 i also love the carbs

 

[ROIDDERS]

Diet and Training for today.

2707 Kcal
Protein 232
Carbs 244
Fat 80

@moreReps21 nice work on this layout. i like how you are keeping your macros disciplined and under control. that is how its done!

 

[ceo]

Diet and Training for today.

2707 Kcal
Protein 232
Carbs 244
Fat 80

bros hell yeah @moreReps21 simple diet and training. it does the trick!

 

[moreReps21]

@moreReps21 i've been eating more spinach lately. stuff is good and easy to prep. yesterday they were out of it though

ya it's been great, really helps with the volume of my meals. My appetite is pretty big and can easily eat too much, keeps me satisfied until its time to eat again.

 

[moreReps21]

Diet for today. Adjusted the macro layout as it's a rest day, only some cardio.

21 mins - 3.3mph / 12%incline

2582 kcal
Protein 247
Carbs 162
Fat 100

 

[LevButlerov]

Diet for today. Adjusted the macro layout as it's a rest day, only some cardio.

21 mins - 3.3mph / 12%incline

2582 kcal
Protein 247
Carbs 162
Fat 100

I like your fat is up, how do you feel? you have digestive aids in there right?