Oh, I'm going to bed as soon as this hockey game is over lolthat’s normal, leg days drain the most out of anyone since you’re moving the heaviest loads and biggest muscle groups. good sign overall energy is up though, just make sure recovery and food are lined up after legs so you bounce back stronger.
who's playing?
(says the guy with 0 clue on hockey) @VerticallyChallenged 
Leafs vs Montreal. My Leafs won 7-2who's playing?
@BeMe @HarleyGuy @haldencapital @Farmboy help me out on this hockey talk I think I'm going to get into
Someone's really jonesing for the season to start if you're watching pre-season haha
Leafs I see going to research this
My Habs haven’t had a break in years
When the leafs aren't doing well it's somehow not as bad when the habs really suckMy Habs haven’t had a break in years
@VerticallyChallenged great work with the food and can’t wait to see the training. Keep it up big fella.
habs and leafs I'm learningWhen the leafs aren't doing well it's somehow not as bad when the habs really suck
Go leafs go
Looks like a really solid day to me. Why the wash?
Looks like a decent training day overall, you still got the work in even with all the chaos and food timing being off. Strength holds up fine on days like that and missing a bit of structure here and there won’t hurt as long as the rest of the week is consistent.
Excellent bp nicely done
As only @BodyMonster34 can! Like a boss!$@BodyMonster34 delivers lol
Is this another son? I hope the poor guy recovering from that surgery didn't need to do his wisdom teeth too
Yeah lol, this is the youngest. He's doing fine
Ah good. That woulda been terrible for the dude who's all banged up already.
Training got done and that’s what matters. Weights looked solid and it’s good you still pushed even with family stuff going on. Food being standard is fine for now, just make sure you hit your protein and keep carbs steady later since the day got thrown off with your son’s surgery.
If weight has been holding for 3 weeks even with more calories, then yes you’re probably recomping some but it also could mean you’re not in a strong enough deficit to drop fat.
@VerticallyChallenged
That is great advice, I hope more people read this!!If weight has been holding for 3 weeks even with more calories, then yes you’re probably recomping some but it also could mean you’re not in a strong enough deficit to drop fat.
Protein being steady is good, but missing meals and cramming late is what’s holding progress back. If the goal is to get from 20% into the teens by Jan you’ll want to tighten structure, spread the meals, and make sure carbs and fats don’t creep too high at night when you’re making up food. Consistency with timing will make the drop happen faster.
Noted. Today was better, but I still missed lunch and am trying to make up at night. Time to dial in the focus a bit more. On the plus side, I'm feeling damn good in the gym. Very little fatigue despite lifts going up every workout. Also, aside from my knees hating me on leg days, soreness is very minimal
Damn knees!! Are you meal prepping?
Missing lunch and making it up late will hold back fat loss, so locking meals in earlier will make a difference. Good sign that energy is high and lifts are climbing every session, that shows recovery and food quality are solid.
Though I checked the pics I cant see total macros, can you check again? @VerticallyChallenged
instagram blocked here
please post the pic by upload
If only on not missing meals
@VerticallyChallenged the lack of fatigue is a good sign. means you are doing well overall. keep up the grind
Bros. That's good. That your soreness is minimal. It means you're getting better conditioning. @VerticallyChallenged Just be careful with the knees. Don't overdo it.
This is definitely a good job on this. keeping fatigue down while Also pushing your work outs is a good sign. It means you're improving. @VerticallyChallenged
@VerticallyChallenged If you miss a meal, it's not the end of the world. Seems to be working just fine for you as long as you have good energy and you feel good in the gym as you do then that's a good sign.
Go with it @VerticallyChallenged, it is working!
sounds very good man. we love to hear when someone feels good @VerticallyChallenged Not being fatigued is a beautiful thing since most people suffer from that.
@VerticallyChallenged keep on grinding!
I like your update. Keep at it
@VerticallyChallenged good to hear it’s going well man. Keep it up.
Missing meals happens sometimes
Sounds like a very busy 14 days!! Welcome back!!!
It was, but things slow down now for the winter. Other than a 21 day run at work at Christmas, then a week in the Dominican right after, Canadians tend to hide from November to May lol
That sounds like a solid policy to me!!
welcome back to the EVO family
You handled that stretch well and keeping 180 to 200 g protein through travel makes a big difference when training time drops. Missing 3 of 10 sessions is nothing to stress since recovery likely improved from the break and it shows in your strength jumps. That's your deload basically 
Honestly, just made sure I was eating a shit ton of meat and upped my shakes to two a day.Nice bro, that doesn't sound too bad you can get back into the groove easily. I had a look at your screenshots but how'd you get the protein in on your trip?
Those winter preps sound serious! We just got our first spring day in my town in NZ this week and I'm emerging from the box I spent the winter hiding in
Food looks good and your time off is nothing to beat yourself up about plus you still got some workouts in. You might have felt really strong for that last workout due to taking some time off and being fully recovered and ready to rock. Very wise choice to keep your protein high the whole time off as well! Your transformation is coming along very nicely!!
No worries bro. Do your best and be honest with yourself. That's how you will improve.
I was actually there for game 5 against Florida last year. Spent a grand on two tickets for that s show
That's still amazing though. They hadn't gotten to round 2 in a while. The real shit show was game 7 lol.
We LOVE legs
@VerticallyChallenged it's always tough when it comes to hitting the legs. Those are some challenging days for sure. But you are pushing yourself. Keep up the good work.
bros ugh a good thing on leg day lol @VerticallyChallenged Means you really pushed yourself. You know, it's a good leg day where you can barely walk out of the gym.
Chicken rice soup actually sounds pretty good, especially on a hot day. You definitely know how to put together some interesting meals. Don't forget to get some pictures of them as well. @VerticallyChallenged
I'm out at the mine for two weeks. They make the stuff, I just eat it lol. Actually my wife makes ALOT for me to bring, it's hard to eat well here
@VerticallyChallenged what kind of things are you mining? i hope you aren't inhaling a lot of dust doing that type of job. you don't want to end up with respiratory problems when you get older.
I am older lol. We're mining gold, but I've been working on the industry for 30+ years. My lungs probably aren't the best tbh, but not horrible
do you wear some type of protection when you do that? also if you find gold can you just put it in your pocket without anyone noticing? that is what i would do lol @VerticallyChallenged
I want to see GOLD lol
i know the security there is tight I bet.
you are a young buck to me. i'm probably the oldest guy on here
how generous of them to make you guys food
now you are back with the EVO family
happy to see you training again @VerticallyChallenged
Sounds good. Mast that low though, even if I've been doing 250 since the start? I'll take your advice, just seems like a huge drop considering I'm feeling so damn good. At the start of things, I was 375 test and 250 mast, and bumped them when I added in NPP.now you are back with the EVO family
All good on owning it, that honesty matters. The 400 test, 300 mast, 250 npp setup is balanced, but masteron needs to go down to 100mgs and npp to 200, perfect for early progress without crushing e2 or driving blood too thick. Strength and libido jumps are expected right around this point, and BP looks great, so keep logging it weekly.
Training looks solid and weight gain is right in range. Stay on that early cardio to manage hematocrit and appetite, and rotate pins between delts, glutes, and ventrogluteal to keep tissue fresh.
If you feel good stay at the level
I am more cautious with it but lets try to stay and lightly play with NPP as long as no mental sides. @VerticallyChallenged
Sounds good then. But yeah, so far amazing. Not feeling want mental sides at all. My mood definitely elevated when I started mast, but nothing at all changed mood wise with nppIf you feel good stay at the level
With NPP go slow because it can impact mood @VerticallyChallenged
@VerticallyChallenged nice leg day brother. Way to get after it
Good session considering you were down with the flu, bouncing back fast shows recovery is solid.
10k before 5am impressive!
30 floors that's legit, you beast mode
Nice job MRI stick with it
Happy Canadian thanksgiving our EVO Canadian brother! @VerticallyChallenged same for @BeMe @HarleyGuy @Bigswaz @Farmboy
Happy Thanksgiving bro. That trap bar deadlift will come. Program some hamstring isolation work into your training and watch that deadlift number blow up
That's the cheat code on here brother. Make it be a 'have to do' before going to bed thing. It works!
Good to see you back on routine. The early walks stack well with your chest day and will keep you leaning out while strength stays steady.
@VerticallyChallenged
That is what I call weird lol. I asked for a loaded egg white omelette with cheese. What I got was 4 egg whites with that stretchy pizza cheese and no other toppings at all. So I logged egg white and pizza cheese lmaoGood to see you back on routine. The early walks stack well with your chest day and will keep you leaning out while strength stays steady.
I like you are trying to keep protein high, in the morning is that actual pizza or just cheese?
How was it? Maybe you just invented something new here lol
Love me a leg day
Weirdo
@VerticallyChallenged as long as you dial in your diet ahead of time its not bad. a lot of people make the mistake of eating a poor meal prior. a good meal like a couple clean eggs and some fruit or rice is a good pre workout 2 hours bfore
bros leg day fun! make it more fun and it won't suck. embrace the pain! @VerticallyChallenged
leg day is what separates the betas from the alphas. @VerticallyChallenged An alpha like me always looks forward to leg day. I say bring it on.
@VerticallyChallenged always good to get in a leg day. If done the right way. They are absolutely brutal. I'm with you on that.
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