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Thanks big man
Maybe stick to 4k 300 500 another week see what happens. I’m feeling full and strong then if still staggering going backwards another 50g carbs ?
Also I’m taking in a little less carbs on rest days what you think?
Keep in mind I do DEXA every 2 weeks to keep track of things
bros that is legit
EVO family respect!
keep it up!
LevButlerov
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Sure lets do it for another week, lets add 1 extra protein bar
I think on rest days lets try more protein less carbs.
Good day today, felt rested 40m nap before legs, gainer shake pre
Barbell squat
2.5pl X8
2.5pl X 8
2.5 pl X 8
2.5 pl X 6
drop set no rest 245X8
Barbell single leg lunge
45lb x 10 el
65lb x 10 each leg.
85x10 e l
85 X 14/7
Leg extension
130 X 10
170X 12
170 X 12
170 X 11 (5 partial forced)
Calf presses right calf sore so going light
190 x 20
205 X 15
Abandoned calf sore on right
Adductors
190X 20
205 X 20
220 X 20
Abductors
205x 20
205 X 29
235 X 20
235 X 30
Food
Breakfast
2 scoops whey
Banana
250ml milk
Meal 2
Banana
300g white potato
250g raw chicken breast
20g avocado mayo
Meal 3
3 olives
200g chicken breast
8g butter
220g rice basmati
80g mixed veg
Pre wo
Gainer shake
250ml milk
Intra Gatorade
Post
170g yogurt Greek
25g honey
Post whole meal
75g pasta shells
190g 93% beef
65g 98% turkey
10g raw Parmesan
Meat cooked with avocado oil spray
1 scoop Caesin
250Ml milk
Total calories
3933
Protein 318
Carbs 496
Fat 79
This how I like my macros to look, happy with those ratios
Barbell squat
2.5pl X8
2.5pl X 8
2.5 pl X 8
2.5 pl X 6
drop set no rest 245X8
Barbell single leg lunge
45lb x 10 el
65lb x 10 each leg.
85x10 e l
85 X 14/7
Leg extension
130 X 10
170X 12
170 X 12
170 X 11 (5 partial forced)
Calf presses right calf sore so going light
190 x 20
205 X 15
Abandoned calf sore on right
Adductors
190X 20
205 X 20
220 X 20
Abductors
205x 20
205 X 29
235 X 20
235 X 30
Food
Breakfast
2 scoops whey
Banana
250ml milk
Meal 2
Banana
300g white potato
250g raw chicken breast
20g avocado mayo
Meal 3
3 olives
200g chicken breast
8g butter
220g rice basmati
80g mixed veg
Pre wo
Gainer shake
250ml milk
Intra Gatorade
Post
170g yogurt Greek
25g honey
Post whole meal
75g pasta shells
190g 93% beef
65g 98% turkey
10g raw Parmesan
Meat cooked with avocado oil spray
1 scoop Caesin
250Ml milk
Total calories
3933
Protein 318
Carbs 496
Fat 79
This how I like my macros to look, happy with those ratios
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@Acerico34 chest is looking pumped up after those push-ups man. They are definitely good work out that most people skip a lot. The food is looking good too.
Sometimes the simplest workout create the best pump
LevButlerov
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Strong squat work today, 2.5 plates for clean sets and that drop at 245 showed you had more grit left in the tank. Single leg lunges with 85s were impressive, balance and strength are right there. Extensions with forced reps finished the quads off perfectly, even with calves cut short you still stacked plenty of quality volume. Food lineup is solid too, protein high and carbs fueling the session right, those macros look locked in.
Core yesterday
5 sets of hanging leg raises 10 reps each set
3sets back extensions with 35lb plate 20 reps
Oblique pull out machine idk the name
30lbs x20 reps each side X 2
Chest today
Flat bench
275x7
275x 5
275x5
245 X 7
245 X 6
Incline bench
185x10
155x 12
155x 10
155 x8
Decline bench
185x15
205x 12
205x12
205x 11
Food wasn’t as good today or yesterday, hit protein, not enough carbs or total calories for sure. Wasn’t prepared for busy schedule
Regardless here are some pics of my meals, pasta chicken breast, breakfast was ground lean turkey/beef with egg whites and potatoes, other one is ground turkey egg whites eggs and sprouted toast,
also some pics mid core session
5 sets of hanging leg raises 10 reps each set
3sets back extensions with 35lb plate 20 reps
Oblique pull out machine idk the name
30lbs x20 reps each side X 2
Chest today
Flat bench
275x7
275x 5
275x5
245 X 7
245 X 6
Incline bench
185x10
155x 12
155x 10
155 x8
Decline bench
185x15
205x 12
205x12
205x 11
Food wasn’t as good today or yesterday, hit protein, not enough carbs or total calories for sure. Wasn’t prepared for busy schedule
Regardless here are some pics of my meals, pasta chicken breast, breakfast was ground lean turkey/beef with egg whites and potatoes, other one is ground turkey egg whites eggs and sprouted toast,
also some pics mid core session
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Bench numbers are solid, holding 275 for sets on flat shows your pressing strength is right there even with carbs being low. Incline and decline volume kept chest full across all angles, good balance in the session. Meals still had protein locked in which saves you, but more carbs will push performance higher, especially with heavy bench work like that. Pics show you’re still on track, busy schedule just means prepping a bit extra so those calories don’t dip. And best is your core abs popping hard.
Thanks brother, have to prep better for sureBench numbers are solid, holding 275 for sets on flat shows your pressing strength is right there even with carbs being low. Incline and decline volume kept chest full across all angles, good balance in the session. Meals still had protein locked in which saves you, but more carbs will push performance higher, especially with heavy bench work like that. Pics show you’re still on track, busy schedule just means prepping a bit extra so those calories don’t dip. And best is your core abs popping hard.
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Good pull ups that's your big call today
love it
Very nice updates, man. Keep up the good work. We're proud of you.@Acerico34
@Acerico34 incline and decline bench is outstanding. flat bench is also good. keep up the good work on the chest
bro amazing work on this @Acerico34 flat bench and incline bench is on point. push the weights like a real man
@Acerico34 you don't have to hit macros. just eat strong. eat healthy and that works
i'm liking this setup. the incline bench and decline bench is on point. that is what we like to see @Acerico34
bros you are looking good if you ask me @Acerico34 the flat bench and incline bench are on point. keep up the good work
@Acerico34 looking incredible bro! Lean af
@Acerico34 the food is looking really clean and it’s definitely showing off in the physique. The abs are carved very deep. You’re killing a big guy.
Those abs are popping like crazy
Thanks for the support guys, keeping consistent with food really is the main driver of success, bulking/cutting whatever , and I’ve struggled, I hit 500g carbs a day for about 10-12 days straight maybe and gained a little weight in that time, probably mostly glycogen. Last couple of days have still been eating but probably my usual 3-400g carbs and a little higher fat and lower protein than I’d like. I’ve taken more rest days in the last 2-4 weeks also, DEXA scan to come this Friday.
Legs was tonight , decent session I think, new PR on leg press
Smith squats - ass to 3in off grass
275X8
295x7
225 X 12
Leg press
Top set
8 plates X 8 reps
8 plates X 10
Single leg lunges barbell
65 X 8 each leg
85 X 7 each leg
85X 8 el
Standing ham curls
25 X 8 el
30 X 15 el
35 X 16 el
40 X 12
Adductors
220 X 20
295 x 20
250 X 20
220 X 20
Some pics of food
Today’s food so far ( one meal left )
Whey 2 scoop
Milk 250ml
Double grilled fish ( 8-10oz maybe, hopefully)
Rice black beans
2 chicken breast
Rice, black beans
1 scoop gainer
Gatorade intra
200g 0 fat yogurt
25g honey
Banana
( looks quite poor tbh, I cut eating like this with 30/40m cardio thrown in)
I’ll eat a coupe beef patties and some potatoes in 20m
Legs was tonight , decent session I think, new PR on leg press
Smith squats - ass to 3in off grass
275X8
295x7
225 X 12
Leg press
Top set
8 plates X 8 reps
8 plates X 10
Single leg lunges barbell
65 X 8 each leg
85 X 7 each leg
85X 8 el
Standing ham curls
25 X 8 el
30 X 15 el
35 X 16 el
40 X 12
Adductors
220 X 20
295 x 20
250 X 20
220 X 20
Some pics of food
Today’s food so far ( one meal left )
Whey 2 scoop
Milk 250ml
Double grilled fish ( 8-10oz maybe, hopefully)
Rice black beans
2 chicken breast
Rice, black beans
1 scoop gainer
Gatorade intra
200g 0 fat yogurt
25g honey
Banana
( looks quite poor tbh, I cut eating like this with 30/40m cardio thrown in)
I’ll eat a coupe beef patties and some potatoes in 20m
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Leg press PR is solid, moving 8 plates for 10 after squats is no joke. Smith squat numbers are good too, depth sounds on point. Food looks fine for a higher carb push, that yogurt honey banana combo is great for quick fuel. Protein could be a bit tighter but you’re not miles off, the beef patties later will help. Don’t stress a couple lower carb days, glycogen shifts quick and the DEXA will show the real picture. Keep loading those carbs in when you can string the days together, that’s where the real growth will show.
@Acerico34 Legit updates bro.....keep progressing..........
The pics are great bro. Keep it coming
Legs today
Smith squats
Pyramid up to
275 X 15
lunges
Pyramid up to 25 reps 50lb
Single leg lunges on the spot
35x 10 each leg
40x 10 each leg
45 x 10 each leg
Split squats
30lb 10 rep each leg
30 x 10 el
30x 10 el
Arms yesterday
Shoulder press smith bar
185x 12
175 X 10
155 X 10
155 X 10
Skull crushers smith bar
95x12
12
12
12
Single arm bicep curls
30X15 ea
35 X 15 ea
45 X 10 ea
30 X 10
Side raises
30X 15
35 X 15
40 X 12
40 X 12
Over head tricep extensions double arm
35 X 10
35X 10
35 X10
35 X 10
Hammer curls
30 X 12 ea
“
“
“
Went for jog first thing this morning. Caruso I been doing but incline walks. Run felt good want to keep it up just 20m
Food has been OK, a few too many burgers and shit but DEXA says I gained weight and lost a bit of bf so still strong.
Smith squats
Pyramid up to
275 X 15
lunges
Pyramid up to 25 reps 50lb
Single leg lunges on the spot
35x 10 each leg
40x 10 each leg
45 x 10 each leg
Split squats
30lb 10 rep each leg
30 x 10 el
30x 10 el
Arms yesterday
Shoulder press smith bar
185x 12
175 X 10
155 X 10
155 X 10
Skull crushers smith bar
95x12
12
12
12
Single arm bicep curls
30X15 ea
35 X 15 ea
45 X 10 ea
30 X 10
Side raises
30X 15
35 X 15
40 X 12
40 X 12
Over head tricep extensions double arm
35 X 10
35X 10
35 X10
35 X 10
Hammer curls
30 X 12 ea
“
“
“
Went for jog first thing this morning. Caruso I been doing but incline walks. Run felt good want to keep it up just 20m
Food has been OK, a few too many burgers and shit but DEXA says I gained weight and lost a bit of bf so still strong.
LevButlerov
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Leg day looks packed, that 275 for 15 on smith squats is a big set, and stacking lunges plus split squats after will keep legs blowing up fast. Arms session has good pressing and isolation work, nice weight on the shoulder press and curls, volume is there to drive growth.
Good move adding in that jog, even short runs add conditioning and help with recovery. Keep cleaning up the food a little, if DEXA is showing more muscle and less fat then you’re in a good spot, just tighten it when you can. Any food pics?
Even when I say my diets not good, of course I’m still getting in my planed meals
6 eggs and 2 bagels 10oz of steak and sweet potatoes and of course my custom in and out order of 3 patty one cheese light spread no salt , 1 fry no salt 3 salt less patties on side .
6 eggs and 2 bagels 10oz of steak and sweet potatoes and of course my custom in and out order of 3 patty one cheese light spread no salt , 1 fry no salt 3 salt less patties on side .
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Counted up my food for yesterday and it came to over 4.7k 556 C 324 P 130F
There was a Wendy’s chicken burger meal Coke Zero and fries 3 tenders in there , but also
6 eggs 2 bagels
Gainer shake/creatine/glutamine 1.2 scoops 250ml milk pre
( should be Doing water but carbs are hitting me just fine I feel)
230g Rice and 190g cooked chicken breast
Wendy’s
200g rice 190g chicken breast 80g Persian walnut/pomegranate stew with a few more bits chicken ( mums hook up)
3 rice cakes
1 scoop caesin
250ml milk
30g jam
I woke up 94.8kg , a little lighter than last 3 mornings at around 95.5-96kg feeling good legs feel sore, think it’s a rest day.
Did my morning 15m outdoor run again today after yesterday enjoying it, going to keep it up. Quick progress picture , baby steps
There was a Wendy’s chicken burger meal Coke Zero and fries 3 tenders in there , but also
6 eggs 2 bagels
Gainer shake/creatine/glutamine 1.2 scoops 250ml milk pre
( should be Doing water but carbs are hitting me just fine I feel)
230g Rice and 190g cooked chicken breast
Wendy’s
200g rice 190g chicken breast 80g Persian walnut/pomegranate stew with a few more bits chicken ( mums hook up)
3 rice cakes
1 scoop caesin
250ml milk
30g jam
I woke up 94.8kg , a little lighter than last 3 mornings at around 95.5-96kg feeling good legs feel sore, think it’s a rest day.
Did my morning 15m outdoor run again today after yesterday enjoying it, going to keep it up. Quick progress picture , baby steps
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Love the food pics, really tasty
You look really good in the pic, lean abs! @Acerico34 EVO family love your way
Food is stacked heavy with 4.7k cals and the macros are right where they need to be for growth. Even with the Wendy’s in there you’ve got plenty of clean meals and protein spread well through the day, the mix of rice, chicken, eggs, bagels and shakes is covering it.
Waking at 94.8kg while eating that much just shows your body is burning through it, soreness in the legs tells me the training is digging in. Keeping the morning run in is a good call, it’ll help appetite and conditioning while you keep pushing food. Just careful with knees!
Thank you brother, appreciate it . It’s been my shins in the past that would have problems running outside. 15m has been good, i feel like I’m digesting this amount of food better now than last year. I was on some high doses of gear last year so my metabolism was too fast/high to gain any weight, I dropped down to idk must have been 7-8% eating 4000 calories. Last August on 700mg test P/C 500/200 350npp and 2/300 primo. The way I was training on that gear was insane; volume with intensity 5/6x week minimum. I’m trying to take more rest days, today was one.Love the food pics, really tasty
You look really good in the pic, lean abs! @Acerico34 EVO family love your way
Food is stacked heavy with 4.7k cals and the macros are right where they need to be for growth. Even with the Wendy’s in there you’ve got plenty of clean meals and protein spread well through the day, the mix of rice, chicken, eggs, bagels and shakes is covering it.
Waking at 94.8kg while eating that much just shows your body is burning through it, soreness in the legs tells me the training is digging in. Keeping the morning run in is a good call, it’ll help appetite and conditioning while you keep pushing food. Just careful with knees!
Gear atm is 2/3iu GH 4x a week
Test C 200mg week
Test E 60mg weekly
Haven’t done a cycle since December test 400 primo 300,
@Acerico34 good job man! looking good on this one. only thing i will tell you is avoid fast food. even the healthiest thing from a fast food joint is still going to be unhealthy overall. its just poor quality
bros eggs and bagels on point @Acerico34 doing a great job to be honest. i love it
Chicken and rice is boring but it gets the job done. Also I've seen people do the rice cake thing. I might have to look into it. @Acerico34
@Acerico34 This one is looking really solid. I like the eggs that you're doing. don't eat wendy's though. not a nutritious food choice
Chicken breasts. And rice is a good meal. And I agree with the eggs. @Acerico34 But I don't get why you're messing around with fast food, especially from a place like Wendy's. No need for it.
Also I struggled with stomach problems for about 4 years severely and believe I healed my gut eating super clean this past 2 yrs close to 0 processed foods. Been pushing
just wasn’t organized with prep and had already done Chipotle a few times. Silly tbh my stomach feels the difference for sure, plus I had really bad stomach issues for a few years so I shouldn’t take the piss
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Shins giving you trouble in the past makes sense with outdoor running, good you’ve found that 15 minutes works without flaring it up. Food clearly sitting better now, and you’re right, with the gear you were on last year your metabolism would have been flying, no wonder you leaned out hard on 4000 cals. Current setup with lower test and a bit of GH is a lot more manageable, and adding those rest days will pay off long term since you’ve already proven you can grind the volume when you want to.
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Love this meal prep
thats the way to do it!
push today
Flat bench dumbbells
Warm ups 40/60/80lb
100 x12
Incline 80 x 10
80 x10
80 X 10
80 X 8
Pec Dec
130 X 15
160 X 15
190 X 15
The stack we it is X 15
Side raises
30 X 12
35 X 12
40 X 10
40 X10
Overhead tricep extension single arm
35 X 12
35 X 12
35x12
35x12
Food today was
4 eggs 200 ml egg whites
Bagel
32g honey
25g jam
25g brioche bread ( a v small piece)
2 dates
Chicken breast 190g
Basmati rice 230g
Mass gainer 1.25 scoop
Glutamine
10-15g creatine
250ml milk
Post workout
Pasta 98g
113g ground 98% turkey
113g ground 93% beef
Pasta sauce organic
Chicken breast 190g
Rice 250g
Yogurt 120g
3876cal
P 301
C519
F 63 ( I don’t count the little bits of butter and avocado oil spray I cook with on a bulk )
Caesin and maybe rice cakes to be added
Flat bench dumbbells
Warm ups 40/60/80lb
100 x12
Incline 80 x 10
80 x10
80 X 10
80 X 8
Pec Dec
130 X 15
160 X 15
190 X 15
The stack we it is X 15
Side raises
30 X 12
35 X 12
40 X 10
40 X10
Overhead tricep extension single arm
35 X 12
35 X 12
35x12
35x12
Food today was
4 eggs 200 ml egg whites
Bagel
32g honey
25g jam
25g brioche bread ( a v small piece)
2 dates
Chicken breast 190g
Basmati rice 230g
Mass gainer 1.25 scoop
Glutamine
10-15g creatine
250ml milk
Post workout
Pasta 98g
113g ground 98% turkey
113g ground 93% beef
Pasta sauce organic
Chicken breast 190g
Rice 250g
Yogurt 120g
3876cal
P 301
C519
F 63 ( I don’t count the little bits of butter and avocado oil spray I cook with on a bulk )
Caesin and maybe rice cakes to be added
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chipotle is a poor choice too. look into the oils they use to cook their foods.
Looking lean brother. Nice work
@Acerico34 nice work man. You’re looking really good. You’re transforming nicely
Food was good today, if I can continue to prep every few days il be sound.
4 eggs
200ml egg whites
2 plain white bagels
30g jam
250g rice
230g cooked cod
80g mixed veg
30g avocado mayo
250g rice
10oz bison tenderloin
1 scoop gainer
1 scoop glutamine
2.3 scoops creatine ( 12-15g
270ml milk
.5 scoop whey
Post meal
98g pasta
115g 98% turkey
115g 93% beer
Pasta sauce
2 bananas over the day
1 scoop Caesin
250ml milk
4200 cals
361 P
552c
57F
Training was a pull
Bbl rows
Warmup sets pyramiding
155x15
175 X 12
155 X 12
Inclined 2 arm dBL rows
50s X 20
50sX 20
50x 20
50X 18
Bicep single arm preacher curls
35X 8
35X8
35x8
35 X 8
Hammer curls
30sX12
35X 8
40sx8
45x8
30x12
Cable upright rows
Can’t remember the weight but pyramid up to a tough weight to pull for 8 and did that 4 sets
Feeling good new iPhone 17 making life much easier lol fk my phone was giving me issues had to pop into Apple today
4 eggs
200ml egg whites
2 plain white bagels
30g jam
250g rice
230g cooked cod
80g mixed veg
30g avocado mayo
250g rice
10oz bison tenderloin
1 scoop gainer
1 scoop glutamine
2.3 scoops creatine ( 12-15g
270ml milk
.5 scoop whey
Post meal
98g pasta
115g 98% turkey
115g 93% beer
Pasta sauce
2 bananas over the day
1 scoop Caesin
250ml milk
4200 cals
361 P
552c
57F
Training was a pull
Bbl rows
Warmup sets pyramiding
155x15
175 X 12
155 X 12
Inclined 2 arm dBL rows
50s X 20
50sX 20
50x 20
50X 18
Bicep single arm preacher curls
35X 8
35X8
35x8
35 X 8
Hammer curls
30sX12
35X 8
40sx8
45x8
30x12
Cable upright rows
Can’t remember the weight but pyramid up to a tough weight to pull for 8 and did that 4 sets
Feeling good new iPhone 17 making life much easier lol fk my phone was giving me issues had to pop into Apple today
The only way forward bro!Love this meal prep
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Food looks spot on, 4200 cals with 361 g protein and 552 g carbs is plenty to recover and grow, though a bit more fats would help
Pull day was strong, rows at 175 for 12 is solid work and high rep sets with 50s kept the back full. Curls climbed nicely up to 45s which shows strength is right there even on higher food. Sounds like you’re in a good groove, new phone just adds to the flow.
Yes sir! There was likely more fats in the form of Avo oil spray and butter I used in cooking jus don’t count those on a bulkFood looks spot on, 4200 cals with 361 g protein and 552 g carbs is plenty to recover and grow, though a bit more fats would help
Pull day was strong, rows at 175 for 12 is solid work and high rep sets with 50s kept the back full. Curls climbed nicely up to 45s which shows strength is right there even on higher food. Sounds like you’re in a good groove, new phone just adds to the flow.
@Acerico34 Great updates man....keep it up.......
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Lets get more walnuts in there
Heck of a macro split
I’ve been having more rest days past 2-3 weeks. I trained 4x last week as opposed to 5/6. Been eating in surplus about a month I think, gainer shakes pre workout.
Had some stomach issues this past week ( i know probably the Wendy’s and shit before)
4 eggs 120ml egg whites
1 bagel , one slice sourdough bread
100g dry pasta
115g 98% ground turkey
115g 93% ground beef
42g protein shake,
2 coconut waters 90 cals 20g carbs each
Pre workout
12 oz bison tenderloin
1 sweet potato
Only comes to 2500 cals 236P 271C so far .
It’s 8.30 now hopefully have one more late meal with some more carbs ,
Training was legs
Hack squat
Warm up sets then 4 plates X 12 4.5 plates X 10 4.5 pl X 10
Single leg lunges smith barbell
25 each side ( bar is not 45 for sure on this machine)
X12 a side
35 a side X 10 p side
35 X 10
35 X 10
Adductors
2 sets
Leg extensions 130 X 12
X12
X12
Leg curls 100 X 10
X10 x10
Was a shortish intense session
Some food pics, had a Sunday breakfast out with my lady but kept it kind of clean is myself, omelette with carne asada with a half tuna melt Sandwich.
Steak and potatoes is a favorite meal of mine when I replace ground meat. A cleaner chicken and waffles might have been Saturday. The walnut stew sauce on the chicken and rice really helps, have to see mummy again for that
Had some stomach issues this past week ( i know probably the Wendy’s and shit before)
4 eggs 120ml egg whites
1 bagel , one slice sourdough bread
100g dry pasta
115g 98% ground turkey
115g 93% ground beef
42g protein shake,
2 coconut waters 90 cals 20g carbs each
Pre workout
12 oz bison tenderloin
1 sweet potato
Only comes to 2500 cals 236P 271C so far .
It’s 8.30 now hopefully have one more late meal with some more carbs ,
Training was legs
Hack squat
Warm up sets then 4 plates X 12 4.5 plates X 10 4.5 pl X 10
Single leg lunges smith barbell
25 each side ( bar is not 45 for sure on this machine)
X12 a side
35 a side X 10 p side
35 X 10
35 X 10
Adductors
2 sets
Leg extensions 130 X 12
X12
X12
Leg curls 100 X 10
X10 x10
Was a shortish intense session
Some food pics, had a Sunday breakfast out with my lady but kept it kind of clean is myself, omelette with carne asada with a half tuna melt Sandwich.
Steak and potatoes is a favorite meal of mine when I replace ground meat. A cleaner chicken and waffles might have been Saturday. The walnut stew sauce on the chicken and rice really helps, have to see mummy again for that
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LevButlerov
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Your meals look very tasty and the protein level is solid across the day with strong sources like eggs, bison, and mixed ground meats. The surplus phase is showing good structure even with the occasional off meal, so digestion should settle once you cut the junk.
The leg session was heavy and efficient with that 4.5-plate hack work and smith lunges driving growth. Keep calories near 2800–3000 for another week and add one extra carb meal on rest days to keep strength moving up.
Thanks brother!Your meals look very tasty and the protein level is solid across the day with strong sources like eggs, bison, and mixed ground meats. The surplus phase is showing good structure even with the occasional off meal, so digestion should settle once you cut the junk.
The leg session was heavy and efficient with that 4.5-plate hack work and smith lunges driving growth. Keep calories near 2800–3000 for another week and add one extra carb meal on rest days to keep strength moving up.
Working on cutting the junk, I end up eating out often but trying to make sure they’re cleaner for most part. I did go to in and out last night and got two 3x1s no spread no salt and a diet lemonade lol.
With my order customization it doesn’t mess my macros up too bad.
Been hitting 4k+ consistently 3.5-4 weeks, if I get too soft/fat il pull back temp before powering on again
LevButlerov
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That’s the right move, custom orders like that keep meals cleaner without killing convenience. At 4k+ you’re right where you need to be for growth, just stay mindful of sodium from eating out and balance it with extra water and greens.
If you start to smooth out, pull carbs back by 200–300 cal for a week, mainly from easy sources like rice or oats. That’ll reset digestion and insulin sensitivity so the next push keeps leaning toward muscle. @Acerico34
good meal clean
Training today was a pull
Wide grip pull-ups
2 sets of 8-9
Deadlifts
Warmed up
275x8
795x8
295x8
295x8
bent over rows
155 X 10
155 X 10
155X10
155x 10
Seated cable high rows
10 reps each side
5 sets to a max weight of 110lb
Concentration curls on a bench
35x8
35x8
35x8
35x8
Hammer Curls
35x8
35x8
35x8
35x8
Upright cable rows
4 sets of 100lb x10
Food
2 bagels 40g jam
4 eggs 200ml egg whites
Protein shake 7/11 42g protein
Coconut water 500ml 90 cal
Chicken rice beans bowl hot sauce
Mass gainer pre 140g C 25g P 780 cals with milk
Chicken and rice teriyaki sauce
Chicken and rice teriyaki sauce
Wide grip pull-ups
2 sets of 8-9
Deadlifts
Warmed up
275x8
795x8
295x8
295x8
bent over rows
155 X 10
155 X 10
155X10
155x 10
Seated cable high rows
10 reps each side
5 sets to a max weight of 110lb
Concentration curls on a bench
35x8
35x8
35x8
35x8
Hammer Curls
35x8
35x8
35x8
35x8
Upright cable rows
4 sets of 100lb x10
Food
2 bagels 40g jam
4 eggs 200ml egg whites
Protein shake 7/11 42g protein
Coconut water 500ml 90 cal
Chicken rice beans bowl hot sauce
Mass gainer pre 140g C 25g P 780 cals with milk
Chicken and rice teriyaki sauce
Chicken and rice teriyaki sauce
LevButlerov
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Nice pull day, big volume and strong numbers on rows and deads. Keep the deadlift around 295 lbs for 3x8 another week before bumping load, focus on tight bracing to protect your low back.
Diet’s on track for growth, solid carb and protein coverage. You could add a second shake or another egg meal at night to round out recovery and push total protein closer to 220 g daily.
You look good in the pic RIPPEd and big! @Acerico34
@Acerico34 looking forward to seeing what happens with the Dexa. that should hopefully tell you some cool stuff. Assuming it's done correctly of course.
@Acerico34 looking broly bro!
Wow. If you can increase your weight by that much that would be super impressive. You're doing a great job on this so far. @Acerico34
Agreed
at the end of the day you look solid @Acerico34 i think you need a bit here and there. like an artist who sees something, that is what bodybuilding is
@Acerico34 bros get that stomach leaner even during a bulk. you don't want to end up with palumbo gut. you want to still be tight. i made that mistake myself if you look at my log
looking good if you ask me @Acerico34 nice observations noticing even a 1-2kg change. that is good progress!
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During a bulk, start with cardio. @Acerico34
Have to aim high right, 12lb bodyweight - water/fat etc = 2-3lb lean tissue maybe. Hopefully most will go to my legs and glutes balance things up
I been doing morning runs( 3-4x week) 15m faster then a jog, pre lifting do 10m incline walk treadmill
Been lifting 4-5x vs 5/6
bros try fasted cardio and stomach vacuums
I don't see why you can't aim high. You certainly look like you have the genetics.
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LevButlerov
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aim high lets do it
Trained legs today push yesterday
Push
Incline basically OHP
185x8
185x8
185x8
185x8
135 X 12
Flat bench
225 X 8
225x8
225x8
225x8
Pec Dec
210 X 20
210 X 20
210 X 19
210 X 18
Smith skull crushers
30lb a side X 15
30 as x 15
X15
X15
Push downs cable ropes
90 x20
X20
X15
X15
Overhead tricep single arm extension
30x 12
35x 10
35x 8/9
30x10
Legs today
Smith squats
275 x8
275 x 9
275 x 8
275 x 9
Dumbell lunges
30 x 16
35 x 16
35x16
35x16
35x16
Split squats dumbell / Bench
15 each hand x10-12
X10-12
X10-12
X10/12
Single leg lunges one leg 12 reps a time
Pair of 35lb kettlebells
X4 sets
15m incline walk/stepmill pre / incline 20m post.
Food today
Woke up late - early start didn’t eat till 11am
Chipotle double steak and rice bowl
A bagel with some jam
Mass gainer
250ml milk glutamine creatine
Chicken teriyaki white rice
Chicken teriyaki white rice
1 scoop caesin
250ml milk
4 light rice cakes 7g carb each
Push
Incline basically OHP
185x8
185x8
185x8
185x8
135 X 12
Flat bench
225 X 8
225x8
225x8
225x8
Pec Dec
210 X 20
210 X 20
210 X 19
210 X 18
Smith skull crushers
30lb a side X 15
30 as x 15
X15
X15
Push downs cable ropes
90 x20
X20
X15
X15
Overhead tricep single arm extension
30x 12
35x 10
35x 8/9
30x10
Legs today
Smith squats
275 x8
275 x 9
275 x 8
275 x 9
Dumbell lunges
30 x 16
35 x 16
35x16
35x16
35x16
Split squats dumbell / Bench
15 each hand x10-12
X10-12
X10-12
X10/12
Single leg lunges one leg 12 reps a time
Pair of 35lb kettlebells
X4 sets
15m incline walk/stepmill pre / incline 20m post.
Food today
Woke up late - early start didn’t eat till 11am
Chipotle double steak and rice bowl
A bagel with some jam
Mass gainer
250ml milk glutamine creatine
Chicken teriyaki white rice
Chicken teriyaki white rice
1 scoop caesin
250ml milk
4 light rice cakes 7g carb each
LevButlerov
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Good work stacking back-to-back push and leg sessions. The pressing loads at 185 lbs and 225 lbs hit solid consistency across sets, and the Smith squats and dumbbell lunges bring strong density through quads and glutes.
Food looks on point with plenty of red meat and carb support, and the chipotle bowl plus pasta meals keep recovery covered. Keep 20–30 g carbs pre training and a scoop of casein before bed to hold fullness through the week.
@Acerico34 That definitely looks like some good food right there. Nice addition on the lemon. I always keep lemon in my fridge and lime as well. They are great additions to any meal.
Some more food tonight
Did my morning 15m run outside
training today was a pull
15m treadmill incline
Wide g pull-ups
9
9
Bbl rows
185x8
185x8
185x8
135x15
Cable high pulls
60lb 15 reps a side
80lb 15 reps a side
100lb 15
130 15
Cable pulldowns/pullovers straight bar
130 X 12
130 x12
130 x12
130x12
Barbell curls
85lbs x 10
85lb x 10
85x10
Bicep concentration curls on bench
30 x 12 a side
30x 12
35x 8
35x8
30x10
Upright cable rows
70x15
90x12
110x12
110x12
Hammer curls
30x12
35x8
35x8
30x8
Food today
10oz bison steak 200g potatoes 2 eggs
Apple
145g pasta 2 chicken breasts 2.5 tbs avocado oil
1.5 rice cakes 10g jam
Post workout
Mass gainer shake 650C 25P 250ml
Milk
200g rice 170g chicken teriyaki sauce
Sushi 10 piece nigiri 1 hand roll 4 California rolls
Might still have Caesin scoop
Did my morning 15m run outside
training today was a pull
15m treadmill incline
Wide g pull-ups
9
9
Bbl rows
185x8
185x8
185x8
135x15
Cable high pulls
60lb 15 reps a side
80lb 15 reps a side
100lb 15
130 15
Cable pulldowns/pullovers straight bar
130 X 12
130 x12
130 x12
130x12
Barbell curls
85lbs x 10
85lb x 10
85x10
Bicep concentration curls on bench
30 x 12 a side
30x 12
35x 8
35x8
30x10
Upright cable rows
70x15
90x12
110x12
110x12
Hammer curls
30x12
35x8
35x8
30x8
Food today
10oz bison steak 200g potatoes 2 eggs
Apple
145g pasta 2 chicken breasts 2.5 tbs avocado oil
1.5 rice cakes 10g jam
Post workout
Mass gainer shake 650C 25P 250ml
Milk
200g rice 170g chicken teriyaki sauce
Sushi 10 piece nigiri 1 hand roll 4 California rolls
Might still have Caesin scoop
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Same. A high incline press - almost seated
bros the food looks good! Wife makes the best chicken teriyaki. She's Asian, so she makes us a lot of Asian food. @Acerico34
the hammer curls to finish is good. bison steak sounds cool too with potatoes @Acerico34 I like how you added in a couple eggs for good measure. That's a good protein meal.
@Acerico34 That is some healthy eating right there. I think I might put together some potatoes and steak this weekend. It always is a good way to get protein and carbs.
That sushi certainly looks really good. It's got some good health benefits, especially if they don't drench it in a bunch of oil. You won't beat the California rolls. @Acerico34
Did another morning run today mix of a jog/run/sprint and walk in 20/25m.
Push session tonight was
15m light incline walk
225 flat bench 10 reps 3s pauses at bottom x 4 sets
3rd set got 9 4th got 8
Incline/seated OHP
185 X 8 2/3s pauses
155 X 10 2/3s pauses
155 X 8 w pauses
135 X 18
Side raises
30x 10
35 X 10
35x10
25 x20
Skull crushers
85 X12
95x 12
95 X 12
75 x 18
Cable flies
4 sets going going down in weight didn’t record
Single arm overhead tricep extension
30 X 12
30 x12
30x12
30x12
Push downs cable
Didn’t record but straight bar not that heavy for 12 reps 3 sets
Got some blood results back today, something’s messing with my liver values, I’m only taking 300mg test at the moment, creatine ,glutamine and gainer past 5-6weeks along with my other supps in pic.
My go to bulk breakfast last pic
Push session tonight was
15m light incline walk
225 flat bench 10 reps 3s pauses at bottom x 4 sets
3rd set got 9 4th got 8
Incline/seated OHP
185 X 8 2/3s pauses
155 X 10 2/3s pauses
155 X 8 w pauses
135 X 18
Side raises
30x 10
35 X 10
35x10
25 x20
Skull crushers
85 X12
95x 12
95 X 12
75 x 18
Cable flies
4 sets going going down in weight didn’t record
Single arm overhead tricep extension
30 X 12
30 x12
30x12
30x12
Push downs cable
Didn’t record but straight bar not that heavy for 12 reps 3 sets
Got some blood results back today, something’s messing with my liver values, I’m only taking 300mg test at the moment, creatine ,glutamine and gainer past 5-6weeks along with my other supps in pic.
My go to bulk breakfast last pic
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Good session. The 225 bench with 3 sec pauses for 4 sets hit deep, you're impressive. Very pumped in the pics!
At 300 mg test and your current supps, you are not doing things right, your alt/ast too high, get some n2guard asap, you're a prime candidate for cycle support @Acerico34 have you gotten it yet?
thanks brother!
Haven’t got N2gaurd, got milk thistle and NAC , was taking them regularly but they’ve been stuck in cupboard.
Where can I order N2gaurd from ?
My AsT / alt were always fine even on higher doses. Why they’ve shot up idk
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Stuck in cupboard? you have to free them
@Acerico34 n2guard go pick up with n2bm, they support the EVO family and mainly do cycle support
https://www.needtobuildmuscle.com/cycle-support/n2guard
it will work well, @toddthelineman recently had bloods post n2guard his liver values cleared up nicely
It’s true. I was taking everything. Milk thistle, TUDCA, NAC, injectable glutathione.
Sometimes supps are bogus I think. Maybe often. They’re making a fortune off of them.
I was really upset when the glutathione didn’t work because it had before. But this time my liver was stubborn and the levels were likely high for at least a year. Probably two. I got bloods after a bottle and a half of n2 guard and the enzymes were way way down. And you can see it in my eyes and skin. I’m a believer
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Good feedback @toddthelineman I think a lot of guys don't understand cycle support is a full stack of supps not just tudca and nac, they get bad advice, so I'm happy you saw if yourself. :d true EVO brother!
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