Approved Log First cycle Journal

[milbous1]

how do you log your recovery. I guess I don’t fully understand that part. What app is that

 

[milbous1]

First week? Naw bro FIRST NIGHT!

Look at these recovery numbers. Aug 15th was my first dose at 2iu. 3 days in a row I got the highest recovery score I've ever had in my life lol

View attachment 121062View attachment 121063

can’t wait until mine shows up

 

[milbous1]

today’s workout it was good

 

[LevButlerov]

I think my right started hurting around the time i was taking the tamoxifen. and it was for my right wrist when i was using dumbbells and didn’t want to drop them when i pushed myself to absolute failure. now i drop them without a thought. and my left wrist and dryness in both was the last 7-10 days. It could be i’ve just been pushing to hard because i was on gear as well but the last few days feeling better. How do you like the BPC 157 how long before you notice results

Tamoxifen can definitely make joints feel dry, so what you felt lines up with that, plus pushing to failure with heavy dumbbells will beat up wrists fast. Good call just dropping them now instead of fighting through. With BPC 157 most people notice relief inside the first 1 to 2 weeks if they’re dosing daily near the site, it’s more about steady consistency than big instant changes.

 

[LevButlerov]

today’s workout it was good

It's a good day pumped

 

[LevButlerov]

apple cider organic with mother. Originally it was two weeks over 400 i did it for a month plus a little i can gaurantee over 300 on a type of fast i suppose it would be called especially with how active i am. i can’t guarantee 400 without being able too eat all day. I guess im just going to have to wait for my bulk cycle in january oh this may have came in the mail today 2.5 weeks international order 40 percent off with bitcoin Ug Freak. Body Monster might have influenced some of this buy. Might try it the last 6 weeks might wait until a true cut cycle. Definitely running Test and Boldo in january if labs are good I like to be prepared

You will need to eat early to get to 400 lets extend your eating window, can you do it? @milbous1

 

[milbous1]

You will need to eat early to get to 400 lets extend your eating window, can you do it? @milbous1

I can get 400 eating throughput the whole day. I was hoping to slim down a little and get to the 10-12 percent body fat by january is why i wanted to fast. So when i start my bulk I won’t get to fat. Tomm im doing my standard chicken tenders meal prep. i’ll add another protein powder only shake of about 60 grams to my lunchbox. That should do the trick have been running right around 325-350 half the days and just over 400 the other half for the last 6 days. From my understanding it’s best to space the protein out every couple hours so the body can use it right. I know i won’t use 400 grams of protein off cycle. But i will give it another month and see if i lose anymore weight-fat. I did my running today on the track at the gym.4.6 laps is a mile i did 9 laps in 20 minutes. the first half i ran almost full speed until i had to stop about 150 yards then walked a bit then ran again. second half just a nice steady pace. The track is definitely a different beast than the treadmill. I will start taking pictures of everything again for the next month right now i’m at 375 grams already had dinner but drinking a 30 grams protein yogurt before to much longer. I only got about 30 minutes of nap time today but didn’t really do anything today except workout and watch tv

 

[LevButlerov]

I can get 400 eating throughput the whole day. I was hoping to slim down a little and get to the 10-12 percent body fat by january is why i wanted to fast. So when i start my bulk I won’t get to fat. Tomm im doing my standard chicken tenders meal prep. i’ll add another protein powder only shake of about 60 grams to my lunchbox. That should do the trick have been running right around 325-350 half the days and just over 400 the other half for the last 6 days. From my understanding it’s best to space the protein out every couple hours so the body can use it right. I know i won’t use 400 grams of protein off cycle. But i will give it another month and see if i lose anymore weight-fat. I did my running today on the track at the gym.4.6 laps is a mile i did 9 laps in 20 minutes. the first half i ran almost full speed until i had to stop about 150 yards then walked a bit then ran again. second half just a nice steady pace. The track is definitely a different beast than the treadmill. I will start taking pictures of everything again for the next month right now i’m at 375 grams already had dinner but drinking a 30 grams protein yogurt before to much longer. I only got about 30 minutes of nap time today but didn’t really do anything today except workout and watch tv

Protein intake looks strong, spacing it out like you are will keep you fueled and help hold onto muscle while leaning out. Running 9 laps in 20 minutes on the track shows good conditioning and that steady pace work will help cut fat without killing recovery. The chicken tenders meal prep plus the extra shake is a smart move, that keeps you consistent and makes hitting 400 easier. Pics over the next month will show you more progress than the scale, you’re lining things up well. I really think you are the next VIP and Protein KING in the EVO family @milbous1

 

[milbous1]

So the Mrs got blood work done to check her hormones today. she basically has no libido. I quit working out a couple years ago after we got back together because the sex fizzled out quickly. when i work out On or off hormones Im ready to go. It’s to the point of I’m leaving if something doesn’t change. So hopefully something good comes out of that. she wanted me to just let her take 20 mgs a week of my test cyp. I made her do it the right way. get blood work let insurance cover it.

 

[milbous1]

Protein intake looks strong, spacing it out like you are will keep you fueled and help hold onto muscle while leaning out. Running 9 laps in 20 minutes on the track shows good conditioning and that steady pace work will help cut fat without killing recovery. The chicken tenders meal prep plus the extra shake is a smart move, that keeps you consistent and makes hitting 400 easier. Pics over the next month will show you more progress than the scale, you’re lining things up well. I really think you are the next VIP and Protein KING in the EVO family @milbous1

So tomorrow will be my end of cycle pics. I will post some pics when i wake up in the morning and in the pose room at the gym after i get my pump. Going to do my legs hard af like usual on Sunday. Then i’m going to do a light upper body as well to take my second set of pics. will also post my starting pics all together. I think i have already lost a little water weight or something the last week with nothing extra. Tomm will be my first trt dose. Sunday tuesday and Friday. 60 mg test c. i got a bottle of the npp 100 will do 15mg eod. If no sides will switch to the longer ester when bottle runs out. i have both on hand

 

[milbous1]

daily supplements starting in the morning. I have been taking the vitamins the whole time and fish oil for a month. took last dose of N2 guard just now. also take nitric oxide pills and my 6 mg prescription blood flow protocol before gym.

 

[BeMe]

Tamoxifen can definitely make joints feel dry, so what you felt lines up with that, plus pushing to failure with heavy dumbbells will beat up wrists fast. Good call just dropping them now instead of fighting through. With BPC 157 most people notice relief inside the first 1 to 2 weeks if they’re dosing daily near the site, it’s more about steady consistency than big instant changes.

1-2 weeks?? Wow. I must be a hyper responder. My brother gets the same results as me too. Whenever I strain something I usually start feeling some real relief within a few days and all better after a week or week and half tops.

 

[BeMe]

So the Mrs got blood work done to check her hormones today. she basically has no libido. I quit working out a couple years ago after we got back together because the sex fizzled out quickly. when i work out On or off hormones Im ready to go. It’s to the point of I’m leaving if something doesn’t change. So hopefully something good comes out of that. she wanted me to just let her take 20 mgs a week of my test cyp. I made her do it the right way. get blood work let insurance cover it.

How old is your girl? Women hit their sexual peaks a lot later than we do.

Sexless relationship is tough, but hopefully the other parts are good enough to make it worth fighting for. Hopefully the bloodwork yields and answer for you guys.

 

[milbous1]

How old is your girl? Women hit their sexual peaks a lot later than we do.

Sexless relationship is tough, but hopefully the other parts are good enough to make it worth fighting for. Hopefully the bloodwork yields and answer for you guys.

she’s 46

 

[BodyMonster34]

just so you know i haven’t really been to jail in over 15 years for more than over night. and none in the last 10 years for something that i did . I spent a week in jail. for breaking and entering for sitting in a parking lot sleeping. I pulled over on my way to a different job because i travel for work. i was tired i wake up to cops beating on my door pulling me out of my truck accusing me of breaking and entering threw me in jail . put money in account to bond out that night they lost the money in the system for a week it was a fucking nightmare. i was so polite at first but when i figured i was going to jail as a innocent man my mouth was pretty bad. they caught the real person before i even went to court. dropped all charges.

bro dayum. i always waiting at night for them to break open trailer door to get me too. we hide bond money in outhouse just in case, you should do same nobody smart enough to look there

 

[ballin2504]

got it in at the gym tonight did two additional drop sets with incline bench did 120 pushups as well in between some sets i need to chill out though both my wrists are bothering me i think it might be the tamoxifen because i haven’t taken it for a couple days and feeling a little relief. They feel dry and creaky if that makes sense. came home ate a pound of 93/7 taco meat with cheese. i haven’t completely got to my full fast yet but close. i just got to get rid of my morning protein shake. i wake up so hungry on gym nights. no matter how much i eat.

@milbous1 yea id give those wrists a break man before it gets worse. But it looks like you’re doing well. Glad to see it man.

 

[BeMe]

she’s 46

Oh ya she's on the back half of that peak so you guys are definitely right to seek some medical help. Thought you were a young guy in your late 20s or something then that could be explained away a bit cuz that happens. Hope you two can get it figured out. When you say Mrs, are you guys actually married? Any kids?

 

[HarleyGuy]

@milbous1 My girl tested in the low range and the doc was like "well, you're in range". After we left the office I said fuck him and I ordered her some 1% androgel, dime size transdermal every day. Now her bloods have her in the mid-high range and she feels amazing and libido is like we're teenagers!

Not giving medical advice for your girl but that's what I did for mine and it worked like a charm. I'm not a fan of doctors and my doc knows I have the approach of "this is what I'm doing are you going to supervise me or do you want me to do it myself?" so he tags along LOL.

 

[milbous1]

Oh ya she's on the back half of that peak so you guys are definitely right to seek some medical help. Thought you were a young guy in your late 20s or something then that could be explained away a bit cuz that happens. Hope you two can get it figured out. When you say Mrs, are you guys actually married? Any kids?

We have been together on and off for 12 years. We have a 10 year old 50/50 custody. I am the domiciliary parent. Not married. I told her when we got back together 2.5 years ago what i needed out of a relationship. I don’t want to live my best years of my life without sex. Getting sober, dieting, exercising I’m just starting to live. She will be 46 in october. I will be 45 november.

 

[milbous1]

@milbous1 My girl tested in the low range and the doc was like "well, you're in range". After we left the office I said fuck him and I ordered her some 1% androgel, dime size transdermal every day. Now her bloods have her in the mid-high range and she feels amazing and libido is like we're teenagers!

Not giving medical advice for your girl but that's what I did for mine and it worked like a charm. I'm not a fan of doctors and my doc knows I have the approach of "this is what I'm doing are you going to supervise me or do you want me to do it myself?" so he tags along LOL.

she is doing a online female hrt clinic. Bloods were drawn saturday. I’m giving it until summer to see some progress. Honest progress on her end not sitting around playing video games for hours. She’s great for taking care of her part of the house work and stuff she works but lack of sex i can’t handle. She’s open to injecting testosterone but i want her to get her bloods and stuff done first. Her HSA will pay for the medication. She does have to get a real doctor in the next 6 months part of the online clinic requirement.

 

[toddthelineman]

just so you know i haven’t really been to jail in over 15 years for more than over night. and none in the last 10 years for something that i did . I spent a week in jail. for breaking and entering for sitting in a parking lot sleeping. I pulled over on my way to a different job because i travel for work. i was tired i wake up to cops beating on my door pulling me out of my truck accusing me of breaking and entering threw me in jail . put money in account to bond out that night they lost the money in the system for a week it was a fucking nightmare. i was so polite at first but when i figured i was going to jail as a innocent man my mouth was pretty bad. they caught the real person before i even went to court. dropped all charges.

Good grief man

 

[HarleyGuy]

We have been together on and off for 12 years. We have a 10 year old 50/50 custody. I am the domiciliary parent. Not married. I told her when we got back together 2.5 years ago what i needed out of a relationship. I don’t want to live my best years of my life without sex. Getting sober, dieting, exercising I’m just starting to live. She will be 46 in october. I will be 45 november.

I think as we get older we get way less intolerant of the BS we went through with other partners and we learn what our boundaries and expectations are and present them respectfully and unapologetically. I think that's why I finally found the one I can settle down with because she had the same approach and anything the other didn't jive with we figured it out to move forward.

 

[milbous1]

I think as we get older we get way less intolerant of the BS we went through with other partners and we learn what our boundaries and expectations are and present them respectfully and unapologetically. I think that's why I finally found the one I can settle down with because she had the same approach and anything the other didn't jive with we figured it out to move forward.

I agree with this statement 100 percent. I have set my boundaries. She knew going back into this relationship what was expected. So did I. I lived my first half of life not so good. My second half will be better. I even quit going to the gym when we got back together to curb my appetite for sex. I’m not going to lower my standards or not take care of myself. I’m not going to put my daughter in a toxic relationship either.

 

[milbous1]

Good grief man

You’re telling me. Then it cost me almost 1000$ to get my truck out of impound. No apology or anything. Told me i’m i kept pressing them they would press trespassing charges. I stopped at an industrial electrical company. Parked in the front.

 

[toddthelineman]

You’re telling me. Then it cost me almost 1000$ to get my truck out of impound. No apology or anything. Told me i’m i kept pressing them they would press trespassing charges. I stopped at an industrial electrical company. Parked in the front.

I have done that 100 times. I had to stop in Gary Indiana once and the cops came and said I wasn’t safe, they didn’t feel safe, and they wouldn’t stay to protect me. I said “if I try to get back on the highway I won’t make it. So I’ll take my chances”. I slept for an hour and I was fine

 

[milbous1]

I have done that 100 times. I had to stop in Gary Indiana once and the cops came and said I wasn’t safe, they didn’t feel safe, and they wouldn’t stay to protect me. I said “if I try to get back on the highway I won’t make it. So I’ll take my chances”. I slept for an hour and I was fine

yeah i’ve slept in plenty of parking lots for a couple hours. Just my luck I guess the person stole a bunch of wire and got caught taking it in that’s how he got caught. There was his tracks around my truck like he planned on breaking in my truck. His shoe prints were like a size 10 and i wear a 15 I tried telling the cops over and over. They told me to put my hands behind my back and cuffed me I lost it. I thought i put all that stuff behind me two years before that. Guess i owed some bad karma for something or another.

 

[toddthelineman]

yeah i’ve slept in plenty of parking lots for a couple hours. Just my luck I guess the person stole a bunch of wire and got caught taking it in that’s how he got caught. There was his tracks around my truck like he planned on breaking in my truck. His shoe prints were like a size 10 and i wear a 15 I tried telling the cops over and over. They told me to put my hands behind my back and cuffed me I lost it. I thought i put all that stuff behind me two years before that. Guess i owed some bad karma for something or another.

Rough night man. I wonder what those cops think now? Not much I guess.

 

[milbous1]

well here’s my before and after picture next to each other. the fat pictures i weighed 212 pounds. The other pictures i weighed 208 pounds. No gym pump in either just how i woke up.I am happy with the results pretty solid body recomp. it’s time to keep at and get down to 10-12 percent body fat so i am good and lean for my mid winter bulk.

 

[milbous1]

Rough night man. I wonder what those cops think now? Not much I guess.

probably didn’t even think anything about it after it happened. cops like that don’t care. They were pricks from jump.

 

[toddthelineman]

well here’s my before and after picture next to each other. the fat pictures i weighed 212 pounds. The other pictures i weighed 208 pounds. No gym pump in either just how i woke up.I am happy with the results pretty solid body recomp. it’s time to keep at and get down to 10-12 percent body fat so i am good and lean for my mid winter bulk.

Damn good job

 

[BeMe]

well here’s my before and after picture next to each other. the fat pictures i weighed 212 pounds. The other pictures i weighed 208 pounds. No gym pump in either just how i woke up.I am happy with the results pretty solid body recomp. it’s time to keep at and get down to 10-12 percent body fat so i am good and lean for my mid winter bulk.

I like the real life face blurring lol

 

[HarleyGuy]

well here’s my before and after picture next to each other. the fat pictures i weighed 212 pounds. The other pictures i weighed 208 pounds. No gym pump in either just how i woke up.I am happy with the results pretty solid body recomp. it’s time to keep at and get down to 10-12 percent body fat so i am good and lean for my mid winter bulk.

Some very obvious progress here! Keep logging and keep going. It took me 3 years to go from 270lbs to now, so give it time you're looking much more like you lift and have some great shape forming.

 

[milbous1]

Some very obvious progress here! Keep logging and keep going. It took me 3 years to go from 270lbs to now, so give it time you're looking much more like you lift and have some great shape forming.

I’m not stopping. Going to the gym makes me feel good. Keeps me out of trouble as well. hard to believe i was 255 7-8 months ago.

 

[milbous1]

Damn good job

thank you

 

[milbous1]

I like the real life face blurring.

It’s easier that way

 

[HarleyGuy]

I’m not stopping. Going to the gym makes me feel good. Keeps me out of trouble as well. hard to believe i was 255 7-8 months ago.

I hear you bro!!!! If you check my journal it took me 8 months to drop 80 lbs from 270 down to 190lbs doing a super keto diet with lifting. Then I was skinny fat with no muscle. Then it took me 3 years to build up to a solid 209lbs today. I took it slow and made sure to put on clean mass then went out with a super cycle that just finished.

 

[BeMe]

It’s easier that way

Definitely. Took me a bit to figure out how to cover my face for pics. I didn't even consider what you did.

 

[HarleyGuy]

Definitely. Took me a bit to figure out how to cover my face for pics. I didn't even consider what you did.

I already took my "after" cycle pic semi relaxed this morning but had I thought of that I woulda put on some crazy ass mask LOL

 

[LevButlerov]

So tomorrow will be my end of cycle pics. I will post some pics when i wake up in the morning and in the pose room at the gym after i get my pump. Going to do my legs hard af like usual on Sunday. Then i’m going to do a light upper body as well to take my second set of pics. will also post my starting pics all together. I think i have already lost a little water weight or something the last week with nothing extra. Tomm will be my first trt dose. Sunday tuesday and Friday. 60 mg test c. i got a bottle of the npp 100 will do 15mg eod. If no sides will switch to the longer ester when bottle runs out. i have both on hand

Lets get the pics going @milbous1

daily supplements starting in the morning. I have been taking the vitamins the whole time and fish oil for a month. took last dose of N2 guard just now. also take nitric oxide pills and my 6 mg prescription blood flow protocol before gym.

I don't see n2guard there, do you have the bottle still?

 

[BeMe]

I already took my "after" cycle pic semi relaxed this morning but had I thought of that I woulda put on some crazy ass mask LOL

That would be sick actually. Damn these are all good ideas lol. Halloween is coming up so might find something cool

 

[milbous1]

I hear you bro!!!! If you check my journal it took me 8 months to drop 80 lbs from 270 down to 190lbs doing a super keto diet with lifting. Then I was skinny fat with no muscle. Then it took me 3 years to build up to a solid 209lbs today. I took it slow and made sure to put on clean mass then went out with a super cycle that just finished.

I have looked through some of your journal. I did keto for 3.5 months with lifting how i lost my first 40 pounds. Less than 25 grams of net carbs a day

 

[milbous1]

That would be sick actually. Damn these are all good ideas lol. Halloween is coming up so might find something cool

I almost put my ole lady’s thong over my head

 

[milbous1]

Lets get the pics going @milbous1

I don't see n2guard there, do you have the bottle still?

I posted my pics earlier just no gym pump pics. family didn’t go with me

 

[LevButlerov]

1-2 weeks?? Wow. I must be a hyper responder. My brother gets the same results as me too. Whenever I strain something I usually start feeling some real relief within a few days and all better after a week or week and half tops.

sounds like you respond fast, some guys do get that near immediate relief especially if they’ve run it a few times before. If both you and your brother feel it kick in within days then your bodies clearly take well to it. Either way that’s a good tool to have since it keeps you training instead of sidelined for weeks. is your brother going to log for us? @BeMe

 

[LevButlerov]

I posted my pics earlier just no gym pump pics. family didn’t go with me

That's not the best pic the n2guard is in the trash lol

 

[BeMe]

I almost put my ole lady’s thong over my head

You look like a Mexican luchador lol

 

[milbous1]

That's not the best pic the n2guard is in the trash lol

I said it was empty.

 

[BeMe]

I said it was empty.

I think @LevButlerov just means the optics look bad. You know most people don't read LOL

 

[HarleyGuy]

I posted my pics earlier just no gym pump pics. family didn’t go with me

I ordered HCGenerate and I think I was supposed to get N2Guard but I'm taking HCGenerate anyway with my Nolva and aromasin for my mild bitch tits issue and as a ballsack inflating experiment LOL. The ingredients are pretty impressive but the ingredient list on N2Guard blows me away.

@LevButlerov I think for my gyno experiment did you mean N2Guard or did I get it right?

 

[LevButlerov]

I ordered HCGenerate and I think I was supposed to get N2Guard but I'm taking HCGenerate anyway with my Nolva and aromasin for my mild bitch tits issue and as a ballsack inflating experiment LOL. The ingredients are pretty impressive but the ingredient list on N2Guard blows me away.

@LevButlerov I think for my gyno experiment did you mean N2Guard or did I get it right?

HCGenerate is more geared for boosting LH/test support and yeah it’ll make the boys fuller, that’s why you’re noticing the “inflating” effect. N2Guard is more of a full-spectrum health support with liver, kidney, cholesterol, BP, etc, not really something that’ll impact gyno, but will help clear your system of toxins. For what you’re running with nolva and aromasin, HCGenerate makes sense, it complements that setup better. N2Guard is great to have, but more for general organ protection than tackling gyno directly. @HarleyGuy

 

[LevButlerov]

I said it was empty.

I get it I'm saying pic in trash looks bad lol
we usually do trash pics for gear our EVO brothers find to be fake or counterfeit @HarleyGuy had one
@milbous1

 

[milbous1]

I get it I'm saying pic in trash looks bad lol
we usually do trash pics for gear our EVO brothers find to be fake or counterfeit @HarleyGuy had one
@milbous1

got ya i think i saw that picture you are referring to

 

[HarleyGuy]

I get it I'm saying pic in trash looks bad lol
we usually do trash pics for gear our EVO brothers find to be fake or counterfeit @HarleyGuy had one
@milbous1

Yup and here it is! At various angles and lighting for your viewing pleasure.
We should start a thread of "I got scammed and here's my garbage pics" LOL

 

[milbous1]

some meal prep and my protein powder collection

 

[milbous1]

Yup and here it is! At various angles and lighting for your viewing pleasure.
We should start a thread of "I got scammed and here's my garbage pics" LOL

I remember it now didn’t you show the real gear to replace that as well

 

[LevButlerov]

Yup and here it is! At various angles and lighting for your viewing pleasure.
We should start a thread of "I got scammed and here's my garbage pics" LOL

Yes that's the garbage pic I'm talking about LOL @HarleyGuy @milbous1

 

[LevButlerov]

some meal prep and my protein powder collection

Sweet love that meal prep and protein HIGH UP!

 

[HarleyGuy]

I remember it now didn’t you show the real gear to replace that as well

I sure did. I was happy to switch to NPP too anyway to finish off the blast with all fast esters with just the TestE to linger. @Fusion Canada 4 EVA!

 

[milbous1]

I sure did. I was happy to switch to NPP too anyway to finish off the blast with all fast esters with just the TestE to linger. @Fusion Canada 4 EVA!

I just went through your pics Your shoulders and arms are solid AF. For me personally. I want to keep my shoulders a little bigger than my arms like that. It looks weird when you see someone with huge arms and no shoulders. You got a good structure. Does it get hard for you to eat over 400 grams of protein a day.

 

[HarleyGuy]

I just went through your pics Your shoulders and arms are solid AF. For me personally. I want to keep my shoulders a little bigger than my arms like that. It looks weird when you see someone with huge arms and no shoulders. You got a good structure. Does it get hard for you to eat over 400 grams of protein a day.

Not at all anymore. It's become my discipline. Yesterday I was over 800g. Ok what I'm about to say is controversial and doesn't work for everyone but it's my belief it will work for 'most' people. If you wanna put on clean mass it is possible to 'bulk up' if your patient about it and actually put on size with very little body fat gain. This would never work if you were a pro or needing to put on size for a show for example. But, if you're a patient every day Joe you need to give it a lot of time and lift hard but most of all (for me) I need to keep protein at a MINIMUM of 2 to 1 ratio with fat. Carbs, I don't care if I eat zero carbs in a day. I eat the carbs that just happen to be in my shakes or intrinsically hidden within the food I eat. Go take a look at my log from yesterday it was my personal PR day for protein.

This way you're constantly mostly burning fat for energy and have the protein on board for recovery. And then, you have the added benefit that if you have a hot date coming up you can carb up on sugar and show up like Wolverine with veins popping and looking like a freak (but it doesn't last so seal the deal that night LOL).

I didn't get into this with @Mobster and @stevesmi in the podcast I guest appeared on but they did ask me and I realized I didn't answer well enough. The question was "how do you do it with only 2 meals a day" and what I wish I had have talked more about is the discipline of it all. You choose a number (I want 700g protein today, 350 fat, and fuck carbs) and then you make Meal#1 with at least 250-350grams of protein and you sit there and you damn well pack it in. If you're getting full, toobad. Your mouth is getting tired? Toobad. You eat it! Rinse and repeat for Meal #2. I've had meal #1's that fell short and I've had to eat 2kg of flank steak for meal # 2. Did it suck? Yes, but like one of my t-shirts says "Nobody cares, work harder". So you order yourself to do something and you execute it. End of story.

Then you lift like a lunatic in the gym, adhere to the guidance on here and let the magic happen!

 

[waggat]

well here’s my before and after picture next to each other. the fat pictures i weighed 212 pounds. The other pictures i weighed 208 pounds. No gym pump in either just how i woke up.I am happy with the results pretty solid body recomp. it’s time to keep at and get down to 10-12 percent body fat so i am good and lean for my mid winter bulk.

So much leaner and only 4 pounds lighter is awesome!

 

[milbous1]

So much leaner and only 4 pounds lighter is awesome!

I am happy busted my ass for it. Gonna keep on going with the 400 plus protein that i was recommended by Lev

 

[milbous1]

I’m back to posting my macro and everything took a week off. Only day I went off diet was yesterday. My daughter begged me to go to olive garden with her. I had chicken and shrimp carbonara bread sticks. Dipped the bread sticks in Alfredo and everything. Went home ate my digestive enzymes and 1.5 tbs apple cider vinegar with 20 ounces of water fell asleep for about a hour. felt good after 100 minutes on legs and jogging afterwards.

 

[LevButlerov]

I’m back to posting my macro and everything took a week off. Only day I went off diet was yesterday. My daughter begged me to go to olive garden with her. I had chicken and shrimp carbonara bread sticks. Dipped the bread sticks in Alfredo and everything. Went home ate my digestive enzymes and 1.5 tbs apple cider vinegar with 20 ounces of water fell asleep for about a hour. felt good after 100 minutes on legs and jogging afterwards.

Good to see you back posting, taking a week off isn’t the end of the world especially when the only slip was a family meal. Hitting Olive Garden with your daughter is worth it and you balanced it smart with enzymes and vinegar after. Following that up with a solid 100 minutes on legs and jogging shows you’re right back in stride. That’s how you handle life and still keep progress moving.

 

[milbous1]

Good to see you back posting, taking a week off isn’t the end of the world especially when the only slip was a family meal. Hitting Olive Garden with your daughter is worth it and you balanced it smart with enzymes and vinegar after. Following that up with a solid 100 minutes on legs and jogging shows you’re right back in stride. That’s how you handle life and still keep progress moving.

the meal was after sorry i worded it that way

 

[LevButlerov]

the meal was after sorry i worded it that way

No problem

 

[milbous1]

just did 30 minutes on the box flex max traininer at home today. We had an open house for daughter’s school today. just got done with the cardio. It’s pretty intense when you go on the harder settings though. macros for the day. we can no longer have our phones at work. so i make tally marks for bottles of water and write down when i drink a protein shake or yogurt drink. Then transfer it to the app.

 

[milbous1]

I’m kinda excited my HGH will be here tomorrow. 2 iu a day I hope it helps with sleep

 

[milbous1]

I’m kinda excited my HGH will be here tomorrow. 2 iu a day I hope it helps with sleep

 

[HarleyGuy]

I’m kinda excited my HGH will be here tomorrow. 2 iu a day I hope it helps with sleep

Get ready for compliments on your skin and trimming your nails more often! That was the first thing I noticed, after that it was about 6 months and got more rounded.

 

[milbous1]

This is basically what i eat every day at work in some form or another. It’s simple to keep up with and I know what it takes to hit 400 grams of protein. I keep bouncing back and forth with wanting to do keto. My only problem with keto is no fruits. I gotta have my berries and bananas everyday. Also if anyone cares 2 TBS of honey and 20 ounces of water 15-20 minutes before a workout is an awesome pre workout. It gives you a little pump and a boost of energy for about 60-90 minutes.

 

[HarleyGuy]

This is basically what i eat every day at work in some form or another. It’s simple to keep up with and I know what it takes to hit 400 grams of protein. I keep bouncing back and forth with wanting to do keto. My only problem with keto is no fruits. I gotta have my berries and bananas everyday. Also if anyone cares 2 TBS of honey and 20 ounces of water 15-20 minutes before a workout is an awesome pre workout. It gives you a little pump and a boost of energy for about 60-90 minutes.

That looks great bro! You don't have to go keto just keep the carbs to the bare minimum. If you check my log every morning I have a protein shake with blueberries in it myself. 400+ protein is great. With carbs generally under 50 and you're good to go. Fasted cardio too is something I'm about to do now that my blast is over with but my diet will stay the same.

 

[Noah Wixx]

got it in at the gym tonight did two additional drop sets with incline bench did 120 pushups as well in between some sets i need to chill out though both my wrists are bothering me i think it might be the tamoxifen because i haven’t taken it for a couple days and feeling a little relief. They feel dry and creaky if that makes sense. came home ate a pound of 93/7 taco meat with cheese. i haven’t completely got to my full fast yet but close. i just got to get rid of my morning protein shake. i wake up so hungry on gym nights. no matter how much i eat.

I love incorporating drop sets

 

[milbous1]

I love incorporating drop sets

me too they give you a nice burn

 

[LevButlerov]

just did 30 minutes on the box flex max traininer at home today. We had an open house for daughter’s school today. just got done with the cardio. It’s pretty intense when you go on the harder settings though. macros for the day. we can no longer have our phones at work. so i make tally marks for bottles of water and write down when i drink a protein shake or yogurt drink. Then transfer it to the app.

Good job knocking out 30 mins on that trainer, those harder levels will gas you quick and it’s solid conditioning. Open house plus cardio in the same day shows you’re balancing life and still getting it done. The tally system at work is smart, that’s how you stay consistent without stressing the app, just make sure the water and protein totals line up when you transfer later. Keep stacking those days, it adds up fast.

I’m kinda excited my HGH will be here tomorrow. 2 iu a day I hope it helps with sleep

It's going to be fun

This is basically what i eat every day at work in some form or another. It’s simple to keep up with and I know what it takes to hit 400 grams of protein. I keep bouncing back and forth with wanting to do keto. My only problem with keto is no fruits. I gotta have my berries and bananas everyday. Also if anyone cares 2 TBS of honey and 20 ounces of water 15-20 minutes before a workout is an awesome pre workout. It gives you a little pump and a boost of energy for about 60-90 minutes.

Hitting 400 g protein steady is solid and keeping it simple like that makes it easy to stay on track. Keto will drop weight quick but if you like fruit it’ll feel like punishment, berries and bananas are great carb sources anyway and help recovery. The honey trick works, that sugar and water combo fuels training fast and the pump you’re getting from it is exactly what people chase with expensive pre’s. Sounds like you’ve got a system that fits your day and keeps you fueled right. @milbous1 I'm happy to see you move into Protein King level, we are doing promotions this week.

 

[milbous1]

I am stuffed. I know white potato boo. only ate half of it. My sweet potatoes ended up going bad. there was only 3 left. 450 grams of steak. There’s this store by the house. I hit it up a couple times a week and they have beef tenderloin for 10.99-14.99 a pound depending on grade. just gotta get there when they have a bunch out to pick the good ones.

 

[milbous1]

Good job knocking out 30 mins on that trainer, those harder levels will gas you quick and it’s solid conditioning. Open house plus cardio in the same day shows you’re balancing life and still getting it done. The tally system at work is smart, that’s how you stay consistent without stressing the app, just make sure the water and protein totals line up when you transfer later. Keep stacking those days, it adds up fast.

It's going to be fun

Hitting 400 g protein steady is solid and keeping it simple like that makes it easy to stay on track. Keto will drop weight quick but if you like fruit it’ll feel like punishment, berries and bananas are great carb sources anyway and help recovery. The honey trick works, that sugar and water combo fuels training fast and the pump you’re getting from it is exactly what people chase with expensive pre’s. Sounds like you’ve got a system that fits your day and keeps you fueled right. @milbous1 I'm happy to see you move into Protein King level, we are doing promotions this week.

I will probably do the keto diet in mid october if i need to. That will be 90 days to my bulk. I will be 10-12 percent body fat by january 16. Yes on keto I drop fat like a bad habit. I stay below 25 grams of carbs a day when i do keto. No fake sugars, I know for a fact some of them kick me out of keto.

 

[LevButlerov]

I am stuffed. I know white potato boo. only ate half of it. My sweet potatoes ended up going bad. there was only 3 left. 450 grams of steak. There’s this store by the house. I hit it up a couple times a week and they have beef tenderloin for 10.99-14.99 a pound depending on grade. just gotta get there when they have a bunch out to pick the good ones.

450 g steak is a serious meal, no shame in not finishing the potato after that. Beef tenderloin at that price is a steal, especially if you can hand pick the cuts when they stock heavy. That’s quality protein right there and rotating between sweet and white potato won’t make a difference as long as you’re hitting your macros.

I will probably do the keto diet in mid october if i need to. That will be 90 days to my bulk. I will be 10-12 percent body fat by january 16. Yes on keto I drop fat like a bad habit. I stay below 25 grams of carbs a day when i do keto. No fake sugars, I know for a fact some of them kick me out of keto.

You’ve got it lined up well, finishing the bulk then switching gears mid October gives you plenty of time to peel down. If keto works that good for you then sticking under 25 g carbs with clean food and no fake sugars will shred you quick. At your pace hitting 10-12 percent by January 16 is realistic, especially since you already know how your body reacts on keto. @milbous1

 

[Mobster]

This is basically what i eat every day at work in some form or another. It’s simple to keep up with and I know what it takes to hit 400 grams of protein. I keep bouncing back and forth with wanting to do keto. My only problem with keto is no fruits. I gotta have my berries and bananas everyday. Also if anyone cares 2 TBS of honey and 20 ounces of water 15-20 minutes before a workout is an awesome pre workout. It gives you a little pump and a boost of energy for about 60-90 minutes.

I've seen it mentioned on Evo before

 

[stevesmi]

This is basically what i eat every day at work in some form or another. It’s simple to keep up with and I know what it takes to hit 400 grams of protein. I keep bouncing back and forth with wanting to do keto. My only problem with keto is no fruits. I gotta have my berries and bananas everyday. Also if anyone cares 2 TBS of honey and 20 ounces of water 15-20 minutes before a workout is an awesome pre workout. It gives you a little pump and a boost of energy for about 60-90 minutes.

@milbous1 berries are an amazing source of vitamins, minerals and antioxidants. i like to cycle my fruits throughout the year as the seasons change. This is just how we're supposed to eat naturally.

 

[BodyMonster34]

This is basically what i eat every day at work in some form or another. It’s simple to keep up with and I know what it takes to hit 400 grams of protein. I keep bouncing back and forth with wanting to do keto. My only problem with keto is no fruits. I gotta have my berries and bananas everyday. Also if anyone cares 2 TBS of honey and 20 ounces of water 15-20 minutes before a workout is an awesome pre workout. It gives you a little pump and a boost of energy for about 60-90 minutes.

bro what about red meat? you promised me you would eat it. i want to see texas grassfed beef @milbous1

 

[ceo]

This is basically what i eat every day at work in some form or another. It’s simple to keep up with and I know what it takes to hit 400 grams of protein. I keep bouncing back and forth with wanting to do keto. My only problem with keto is no fruits. I gotta have my berries and bananas everyday. Also if anyone cares 2 TBS of honey and 20 ounces of water 15-20 minutes before a workout is an awesome pre workout. It gives you a little pump and a boost of energy for about 60-90 minutes.

bros not bad on the protein. it looking good @milbous1 keep the grind going

 

[2Thick]

This is basically what i eat every day at work in some form or another. It’s simple to keep up with and I know what it takes to hit 400 grams of protein. I keep bouncing back and forth with wanting to do keto. My only problem with keto is no fruits. I gotta have my berries and bananas everyday. Also if anyone cares 2 TBS of honey and 20 ounces of water 15-20 minutes before a workout is an awesome pre workout. It gives you a little pump and a boost of energy for about 60-90 minutes.

@milbous1 Nice update on this man. I think you need some more vegetables though if you want to do a more balanced diet, but it's really up to you.

 

[Ulter]

This is basically what i eat every day at work in some form or another. It’s simple to keep up with and I know what it takes to hit 400 grams of protein. I keep bouncing back and forth with wanting to do keto. My only problem with keto is no fruits. I gotta have my berries and bananas everyday. Also if anyone cares 2 TBS of honey and 20 ounces of water 15-20 minutes before a workout is an awesome pre workout. It gives you a little pump and a boost of energy for about 60-90 minutes.

Proud of you for keeping consistency on this log. I think your diet can get improved but it's really pretty solid overall. Maybe, add some more veggies. @milbous1

 

[ROIDDERS]

This is basically what i eat every day at work in some form or another. It’s simple to keep up with and I know what it takes to hit 400 grams of protein. I keep bouncing back and forth with wanting to do keto. My only problem with keto is no fruits. I gotta have my berries and bananas everyday. Also if anyone cares 2 TBS of honey and 20 ounces of water 15-20 minutes before a workout is an awesome pre workout. It gives you a little pump and a boost of energy for about 60-90 minutes.

keep up the grind @milbous1 its looking good. you are on point

 

[Fusion Canada]

Not at all anymore. It's become my discipline. Yesterday I was over 800g. Ok what I'm about to say is controversial and doesn't work for everyone but it's my belief it will work for 'most' people. If you wanna put on clean mass it is possible to 'bulk up' if your patient about it and actually put on size with very little body fat gain. This would never work if you were a pro or needing to put on size for a show for example. But, if you're a patient every day Joe you need to give it a lot of time and lift hard but most of all (for me) I need to keep protein at a MINIMUM of 2 to 1 ratio with fat. Carbs, I don't care if I eat zero carbs in a day. I eat the carbs that just happen to be in my shakes or intrinsically hidden within the food I eat. Go take a look at my log from yesterday it was my personal PR day for protein.

This way you're constantly mostly burning fat for energy and have the protein on board for recovery. And then, you have the added benefit that if you have a hot date coming up you can carb up on sugar and show up like Wolverine with veins popping and looking like a freak (but it doesn't last so seal the deal that night LOL).

I didn't get into this with @Mobster and @stevesmi in the podcast I guest appeared on but they did ask me and I realized I didn't answer well enough. The question was "how do you do it with only 2 meals a day" and what I wish I had have talked more about is the discipline of it all. You choose a number (I want 700g protein today, 350 fat, and fuck carbs) and then you make Meal#1 with at least 250-350grams of protein and you sit there and you damn well pack it in. If you're getting full, toobad. Your mouth is getting tired? Toobad. You eat it! Rinse and repeat for Meal #2. I've had meal #1's that fell short and I've had to eat 2kg of flank steak for meal # 2. Did it suck? Yes, but like one of my t-shirts says "Nobody cares, work harder". So you order yourself to do something and you execute it. End of story.

Then you lift like a lunatic in the gym, adhere to the guidance on here and let the magic happen!

800g of protein?! Jesus I got to get diet advice from you almost. Im disciplined on everything except diet lol

 

[milbous1]

Proud of you for keeping consistency on this log. I think your diet can get improved but it's really pretty solid overall. Maybe, add some more veggies. @milbous1

Yeah i need to add more broccoli cauliflower brussels sprouts and yellow squash.

 

[milbous1]

bro what about red meat? you promised me you would eat it. i want to see texas grassfed beef @milbous1

I posted my dinner last night 3 fillets totaled 450 grams after cooking

 

[milbous1]

I've seen it mentioned on Evo before

I just keep consistent with it makes it simple to shop in bulk.

 

[HarleyGuy]

I posted my dinner last night 3 fillets totaled 450 grams after cooking

I saw that. Loved it!

 

[BodyMonster34]

I posted my dinner last night 3 fillets totaled 450 grams after cooking

bro yeah troo but should eat every meal to be a real man

 

[25homes]

got it in at the gym tonight did two additional drop sets with incline bench did 120 pushups as well in between some sets i need to chill out though both my wrists are bothering me i think it might be the tamoxifen because i haven’t taken it for a couple days and feeling a little relief. They feel dry and creaky if that makes sense. came home ate a pound of 93/7 taco meat with cheese. i haven’t completely got to my full fast yet but close. i just got to get rid of my morning protein shake. i wake up so hungry on gym nights. no matter how much i eat.

Don't take chance of making it worse

 

[Ulter]

Yeah i need to add more broccoli cauliflower brussels sprouts and yellow squash.

Good idea on that.

 

[milbous1]

light leg day macros for the dayz

Don't take chance of making it worse

ive been taking it a little easier. They feeling better

 

[milbous1]

lunch 300 grams cooked chicken tenders 300 grams mixed berries

 

[LevButlerov]

light leg day macros for the dayz

ive been taking it a little easier. They feeling better

lunch 300 grams cooked chicken tenders 300 grams mixed berries

Keeping that Protein KING crown love it @milbous1

 

[milbous1]

Keeping that Protein KING crown love it @milbous1

dinner 312 grams fillet 100 grams chicken to break 400

 

[milbous1]

work out for the night it says elliptical for the cardio in the end but it was 20 minutes of the outside track 1.93 miles in 20 minutes dinner and macros wrist hurt a little bit but definitely 90 percent better

 

[LevButlerov]

dinner 312 grams fillet 100 grams chicken to break 400

Huge protein dinner, keeping your Protein KING level high! @milbous1

work out for the night it says elliptical for the cardio in the end but it was 20 minutes of the outside track 1.93 miles in 20 minutes dinner and macros wrist hurt a little bit but definitely 90 percent better

very high protein perfect!

 

[ballin2504]

This is basically what i eat every day at work in some form or another. It’s simple to keep up with and I know what it takes to hit 400 grams of protein. I keep bouncing back and forth with wanting to do keto. My only problem with keto is no fruits. I gotta have my berries and bananas everyday. Also if anyone cares 2 TBS of honey and 20 ounces of water 15-20 minutes before a workout is an awesome pre workout. It gives you a little pump and a boost of energy for about 60-90 minutes.

@milbous1 looks like you got it down to the sign to get that 400 g of protein in. You’re doing a great job with this keep it up.