Veteran Log From Torn Tendons to Bodybuilding Log

[RoySimpson]

EVO log update: Sunday - rest day

Happy Sunday brothers, seems my next update has fallen on a rest day again, this is my second rest day program for the week - I had never taken them in the past - but since upgrading and getting a coach and actually training to complete failure and trying to take huge progressions now I truly feel like I need them and am typically needed the day when it rolls around

A quick look into my current split:
1: Legs + back
2: Push
3: Arms
4: Rest
5: Legs
6: Pull

This is obviously a moving target and what we are focusing on for current push phase - and the sets and volume are adjusted as we move along weekly

Blood works have been booked in for next week to see how we are tracking and if we will need to wind down the push phase into a mini health phase before going again

Lots of meal prep, getting my 10k steps and relaxing on the agenda for today

Massive love to the legends @Raptor Labs @Raptor Rep as always - before joining the team I was a huge advocate and more so a customer of the gentleman, I can’t recommend them enough!

Breakfast this morning: chicken, rice, pineapple, micros, chilli

View attachment 131254

@Yuri your meals are always so colorful!

 

[25homes]

EVO log update: Sunday - rest day

Happy Sunday EVO Family, hope everyone’s days are off to killer starts

End of a productive week with my second rest day of my training week today, the rest of my week is quite chaotic and busy so always a blessing to have a relaxed Sunday

Base line food and carbs are reduce on rest days but are really still quite high now that it keeps me well fed

Steps still sit at 10k on these days

Bunch of meal prep on the agenda and that’s about it

Big shoutout to the gentleman @Raptor Labs @Raptor Rep for the outstanding service and products

meal 2 of 7 today, same as always but I love it!
View attachment 128705

Salad looks good nice work

 

[Yuri]

@Yuri your meals are always so colorful!

 

[Yuri]

Salad looks good nice work

Thank you bro!

 

[Yuri]

EF log update: Tuesday - Push

Happy Tuesday brothers, hope everyone’s week is kicking off!

4am push session in the bank today, my shoulder an elbow are a little off so taking it carful, still took a progression today but probably should have baked off to be honest

Booking in for bloods this week to assess how we are tracking for current push phase and if we need to end it or keep going - excited ether way as it’s been a very productive run this far

Endless thanks to the brothers @Raptor Labs @Raptor Rep for everything - hands down best in the Aussie Underground to date

A look at some of my fav raptor accessories on the daily: HGH, SLIN, BPC, TB, RETA

 

[Yuri]

Evo Family originals @Raptor Labs @Raptor Rep

I have been running the HGH since the day I left hospital from my shoulder surgery and truly believe this was in of the biggest contributions to my recovery, that and the addition of the TB + BPC

The boys are doing amazing work

 

[Pigsy]

Evo Family originals @Raptor Labs @Raptor Rep

I have been running the HGH since the day I left hospital from my shoulder surgery and truly believe this was in of the biggest contributions to my recovery, that and the addition of the TB + BPC

The boys are doing amazing work

View attachment 132108

Loving these pics brother,
@Raptor Labs looking after you

 

[Yuri]

Loving these pics brother,
@Raptor Labs looking after you

Thank you king and yes sir they are absolutely amazing and generous- super grateful!

 

[Raptor Labs]

I have been running the HGH since the day I left hospital from my shoulder surgery and truly believe this was in of the biggest contributions to my recovery, that and the addition of the TB + BPC

What a beautiful photo! So glad to have a legend like you on the team brother

 

[Yuri]

What a beautiful photo! So glad to have a legend like you on the team brother

Beyond grateful brother - truly

 

[Raptor Rep]

EF log update: Tuesday - Push

Happy Tuesday brothers, hope everyone’s week is kicking off!

4am push session in the bank today, my shoulder an elbow are a little off so taking it carful, still took a progression today but probably should have baked off to be honest

Booking in for bloods this week to assess how we are tracking for current push phase and if we need to end it or keep going - excited ether way as it’s been a very productive run this far

Endless thanks to the brothers @Raptor Labs @Raptor Rep for everything - hands down best in the Aussie Underground to date

A look at some of my fav raptor accessories on the daily: HGH, SLIN, BPC, TB, RETA
View attachment 132100

Fingers crossed for bloods brother, love the photo

 

[Yuri]

Fingers crossed for bloods brother, love the photo

Thank you my brother, I have a good feeling we’re doing great - been keeping everything tight the whole time. But happy to pull back before second push ether way

 

[LevButlerov]

Thank you my brother, I have a good feeling we’re doing great - been keeping everything tight the whole time. But happy to pull back before second push ether way

on Team Raptor all will be great @Yuri @Raptor Labs @Raptor Rep

 

[Yuri]

on Team Raptor all will be great @Yuri @Raptor Labs @Raptor Rep

Thanks brother, I’ll check back with them when they are done

 

[LevButlerov]

Thanks brother, I’ll check back with them when they are done

soon

 

[Yuri]

Log Update: Thursday - rest day

Evo Family, hope everyone is having killer weeks so far and thank you for taking the time to add to my log!

Today is my first rest day of my weekly training block, before my big leg session tomorrow. Both rest days are set around my legs session so we can get the most out of them, really trying to bring up my hamstrings and adductors right now.

Endless thanks for the support from my brothers @Raptor Labs @Raptor Rep - the boys are doing incredible work for the Aussie Community as always!
Still hitting 10k steps today, and calories are still quite high with a slight reduction in carbs (coming from my peri-workout window)

This meal 3 of 7 today - same as every day, I stick to my meal plan 7 days a week currently with no off plan meals or eating out.

Chicken, rice, pineapple, kale, cucumber, chilli.

 

[LevButlerov]

Log Update: Thursday - rest day

Evo Family, hope everyone is having killer weeks so far and thank you for taking the time to add to my log!

Today is my first rest day of my weekly training block, before my big leg session tomorrow. Both rest days are set around my legs session so we can get the most out of them, really trying to bring up my hamstrings and adductors right now.

Endless thanks for the support from my brothers @Raptor Labs @Raptor Rep - the boys are doing incredible work for the Aussie Community as always!
Still hitting 10k steps today, and calories are still quite high with a slight reduction in carbs (coming from my peri-workout window)

This meal 3 of 7 today - same as every day, I stick to my meal plan 7 days a week currently with no off plan meals or eating out.

Chicken, rice, pineapple, kale, cucumber, chilli.
View attachment 132755

Doing it again but where is the meat meal? @Yuri

 

[Yuri]

Doing it again but where is the meat meal? @Yuri

Only one red meat meal a day bro, that’s my dinner meal - keeping daily fats low

 

[Allupfromhere]

EF log update: Tuesday - Push

Happy Tuesday brothers, hope everyone’s week is kicking off!

4am push session in the bank today, my shoulder an elbow are a little off so taking it carful, still took a progression today but probably should have baked off to be honest

Booking in for bloods this week to assess how we are tracking for current push phase and if we need to end it or keep going - excited ether way as it’s been a very productive run this far

Endless thanks to the brothers @Raptor Labs @Raptor Rep for everything - hands down best in the Aussie Underground to date

A look at some of my fav raptor accessories on the daily: HGH, SLIN, BPC, TB, RETA
View attachment 132100

Evo Family originals @Raptor Labs @Raptor Rep

I have been running the HGH since the day I left hospital from my shoulder surgery and truly believe this was in of the biggest contributions to my recovery, that and the addition of the TB + BPC

The boys are doing amazing work

View attachment 132108

 

[LevButlerov]

Only one red meat meal a day bro, that’s my dinner meal - keeping daily fats low

If you can post up some meat meals

 

[Yuri]

If you can post up some meat meals

Sure can bro, I’ll get some tonight

 

[LevButlerov]

Sure can bro, I’ll get some tonight

thank you

 

[Raptor Labs]

If you can post up some meat meals

How good are his meals photos always hey bro? Can't wait to see them brother @Yuri

 

[Yuri]

How good are his meals photos always hey bro? Can't wait to see them brother @Yuri

Big love for all the support sir

 

[Raptor Rep]

Log Update: Thursday - rest day

Evo Family, hope everyone is having killer weeks so far and thank you for taking the time to add to my log!

Today is my first rest day of my weekly training block, before my big leg session tomorrow. Both rest days are set around my legs session so we can get the most out of them, really trying to bring up my hamstrings and adductors right now.

Endless thanks for the support from my brothers @Raptor Labs @Raptor Rep - the boys are doing incredible work for the Aussie Community as always!
Still hitting 10k steps today, and calories are still quite high with a slight reduction in carbs (coming from my peri-workout window)

This meal 3 of 7 today - same as every day, I stick to my meal plan 7 days a week currently with no off plan meals or eating out.

Chicken, rice, pineapple, kale, cucumber, chilli.
View attachment 132755

easy to support when you kill it like you do

 

[Yuri]

easy to support when you kill it like you do

 

[LevButlerov]

How good are his meals photos always hey bro? Can't wait to see them brother @Yuri

@Yuri best meal pics ever @Raptor Labs Team Raptor a WIN! @Raptor Rep

 

[Yuri]

Log update: Sunday - Rest day

Happy weekend EVO FAM, hope everyone had killer and productive weekends.

Today is my second rest day off the week, just as crucial as my training days now as we get deeper into new training program and intensity is at an all time high.

As always adherence is still 100% with nutrition and steps at 10k - we will be getting close to wrapping up my first push phase in the next few weeks then cruise into a health phase

In total we’ve pushed body weight and size up about 16kg since my mini cut after shoulder surgery - very excited for the next push phase and I’m stll
In one now.

Endless thanks and praise to my brothers
@Raptor Labs @Raptor Rep as always - they have been the absolute pillars for myself since my shoulder surgery

Big love to evo family for the he continued support daily!

 

[LevButlerov]

Log update: Sunday - Rest day

Happy weekend EVO FAM, hope everyone had killer and productive weekends.

Today is my second rest day off the week, just as crucial as my training days now as we get deeper into new training program and intensity is at an all time high.

As always adherence is still 100% with nutrition and steps at 10k - we will be getting close to wrapping up my first push phase in the next few weeks then cruise into a health phase

In total we’ve pushed body weight and size up about 16kg since my mini cut after shoulder surgery - very excited for the next push phase and I’m stll
In one now.

Endless thanks and praise to my brothers
@Raptor Labs @Raptor Rep as always - they have been the absolute pillars for myself since my shoulder surgery

Big love to evo family for the he continued support daily!

2 rest days are GTG you need rest to support that thick @Yuri

 

[Yuri]

2 rest days are GTG you need rest to support that thick @Yuri

Yeah brother they are helping me grow right now, I never use to have them and was missing plenty of progress because of it

 

[Raptor Rep]

Log update: Sunday - Rest day

Happy weekend EVO FAM, hope everyone had killer and productive weekends.

Today is my second rest day off the week, just as crucial as my training days now as we get deeper into new training program and intensity is at an all time high.

As always adherence is still 100% with nutrition and steps at 10k - we will be getting close to wrapping up my first push phase in the next few weeks then cruise into a health phase

In total we’ve pushed body weight and size up about 16kg since my mini cut after shoulder surgery - very excited for the next push phase and I’m stll
In one now.

Endless thanks and praise to my brothers
@Raptor Labs @Raptor Rep as always - they have been the absolute pillars for myself since my shoulder surgery

Big love to evo family for the he continued support daily!

16kg up is impressive brother, great work

 

[Yuri]

16kg up is impressive brother, great work

 

[Yuri]

log update: Wednesday - rest day

Happy mid week my EVO FAM, hoping all my bros are having killer starts to the week so far

today is my new rest day and check in day, we swapped them around keep the week more streamlined with my training block

had my check in, followed by light cardio and steps this morning - felt good doing it this way and a chance to get some movement in before my rest day meals.

push phase will be getting closer to a wrap up soon, and we’ll transition into a cruise and health phase before pushing back up again

thank you to all my EVO bros who continue to contribute to my log daily, wry grateful for the support.

Big love to the absolute legends and my brothers for the amazing support daily, more then a lab they are true pillars of the Aussie community here!
@Raptor Labs @Raptor Rep

post cardio back shot, we’ve been thinking up through the shoulders a lot more now, hard to believe I started the year unable to use my arm or train for months

 

[LevButlerov]

log update: Wednesday - rest day

Happy mid week my EVO FAM, hoping all my bros are having killer starts to the week so far

today is my new rest day and check in day, we swapped them around keep the week more streamlined with my training block

had my check in, followed by light cardio and steps this morning - felt good doing it this way and a chance to get some movement in before my rest day meals.

push phase will be getting closer to a wrap up soon, and we’ll transition into a cruise and health phase before pushing back up again

thank you to all my EVO bros who continue to contribute to my log daily, wry grateful for the support.

Big love to the absolute legends and my brothers for the amazing support daily, more then a lab they are true pillars of the Aussie community here!
@Raptor Labs @Raptor Rep

post cardio back shot, we’ve been thinking up through the shoulders a lot more now, hard to believe I started the year unable to use my arm or train for months

View attachment 135042

Post cardio beautiful wide back @Yuri
I've seen some guys putting out super hot meals you got competition!

 

[Yuri]

Post cardio beautiful wide back @Yuri
I've seen some guys putting out super hot meals you got competition!

Thank you brother!

Hahah gawd damn, I’ll have to step it up I’m on a meal plan so I’ve got limited food choices haha

 

[LevButlerov]

Thank you brother!

Hahah gawd damn, I’ll have to step it up I’m on a meal plan so I’ve got limited food choices haha

You're stepping it up already on the back size but meals, level up fast we working on Iron Chef badge
you and @Grumpy on the list and a few others i wont give it away @Yuri

 

[Yuri]

You're stepping it up already on the back size but meals, level up fast we working on Iron Chef badge
you and @Grumpy on the list and a few others i wont give it away @Yuri

Hahaha hell yeah that’s super fun bro - your doing amazing work with the forum and keeping up on everyones logs - big respect to you sir @LevButlerov

I’m on diet 247 so gotta love what you eat right I’ll get my meals up this week for sure then

 

[Allupfromhere]

log update: Wednesday - rest day

Happy mid week my EVO FAM, hoping all my bros are having killer starts to the week so far

today is my new rest day and check in day, we swapped them around keep the week more streamlined with my training block

had my check in, followed by light cardio and steps this morning - felt good doing it this way and a chance to get some movement in before my rest day meals.

push phase will be getting closer to a wrap up soon, and we’ll transition into a cruise and health phase before pushing back up again

thank you to all my EVO bros who continue to contribute to my log daily, wry grateful for the support.

Big love to the absolute legends and my brothers for the amazing support daily, more then a lab they are true pillars of the Aussie community here!
@Raptor Labs @Raptor Rep

post cardio back shot, we’ve been thinking up through the shoulders a lot more now, hard to believe I started the year unable to use my arm or train for months

View attachment 135042

Bro thats crazy from the start of the year injury. Honestly looks like there was never any interruption from injury. Plus that is a killer shot in general too bro your a weapon

 

[Yuri]

Bro thats crazy from the start of the year injury. Honestly looks like there was never any interruption from injury. Plus that is a killer shot in general too bro your a weapon

Thank you brother, and for always adding value to my log and the community- your a asset

 

[LevButlerov]

Hahaha hell yeah that’s super fun bro - your doing amazing work with the forum and keeping up on everyones logs - big respect to you sir @LevButlerov

I’m on diet 247 so gotta love what you eat right I’ll get my meals up this week for sure then

check @waggat he's going all out @Yuri

 

[Grumpy]

You're stepping it up already on the back size but meals, level up fast we working on Iron Chef badge
you and @Grumpy on the list and a few others i wont give it away @Yuri

You're stepping it up already on the back size but meals, level up fast we working on Iron Chef badge
you and @Grumpy on the list and a few others i wont give it away @Yuri

Cool need a new badge

 

[waggat]

Hey mate, will go back and fully check out your log for sure.

 

[Raptor Rep]

log update: Wednesday - rest day

Happy mid week my EVO FAM, hoping all my bros are having killer starts to the week so far

today is my new rest day and check in day, we swapped them around keep the week more streamlined with my training block

had my check in, followed by light cardio and steps this morning - felt good doing it this way and a chance to get some movement in before my rest day meals.

push phase will be getting closer to a wrap up soon, and we’ll transition into a cruise and health phase before pushing back up again

thank you to all my EVO bros who continue to contribute to my log daily, wry grateful for the support.

Big love to the absolute legends and my brothers for the amazing support daily, more then a lab they are true pillars of the Aussie community here!
@Raptor Labs @Raptor Rep

post cardio back shot, we’ve been thinking up through the shoulders a lot more now, hard to believe I started the year unable to use my arm or train for months

View attachment 135042

looking wild brother massive changed from the last picture i saw like this

 

[Yuri]

looking wild brother massive changed from the last picture i saw like this

 

[Allupfromhere]

Thank you brother, and for always adding value to my log and the community- your a asset

Lotta love for all you boys and the community brother, not sure if im an asset lol but i do love supporting the logs

 

[Yuri]

Lotta love for all you boys and the community brother, not sure if im an asset lol but i do love supporting the logs

Nah bro are you kidding, anyone who gos out of there way to bring good engraving like you do is a fucking asset!

This is what makes a community my dude

 

[Allupfromhere]

Nah bro are you kidding, anyone who gos out of there way to bring good engraving like you do is a fucking asset!

This is what makes a community my dude

Much love brother

 

[LevButlerov]

Cool need a new badge

Right now its a 3 way contest for beautiful meals between you @Grumpy @waggat (he's ahead of all ) and @Yuri

 

[Grumpy]

Right now its a 3 way contest for beautiful meals between you @Grumpy @waggat (he's ahead of all ) and @Yuri

Didn't know the comp was on will get some pics up

 

[LevButlerov]

Didn't know the comp was on will get some pics up

its on

 

[Yuri]

@LevButlerov All the boys meals look great! I wanna see macros for them for sure though

Food is almost as good as the service and products from my brothers: @Raptor Labs @Raptor Rep

chicken burrito bowl:
Chicken breast, jasmine rice, salad of capsicum, tomato, corn, red onion, coriander, jalapeño. Lime, chili and vinegar for dressing.

40g protein, 90g carbs, 5g fat.

 

[Allupfromhere]

@LevButlerov All the boys meals look great! I wanna see macros for them for sure though

Food is almost as good as the service and products from my brothers: @Raptor Labs @Raptor Rep

chicken burrito bowl:
Chicken breast, jasmine rice, salad of capsicum, tomato, corn, red onion, coriander, jalapeño. Lime, chili and vinegar for dressing.

40g protein, 90g carbs, 5g fat.
View attachment 135648

Who is this guy lol.. everyone look out for a heavily tattooed unit if you see one on master chef

 

[waggat]

@LevButlerov All the boys meals look great! I wanna see macros for them for sure though

Food is almost as good as the service and products from my brothers: @Raptor Labs @Raptor Rep

chicken burrito bowl:
Chicken breast, jasmine rice, salad of capsicum, tomato, corn, red onion, coriander, jalapeño. Lime, chili and vinegar for dressing.

40g protein, 90g carbs, 5g fat.
View attachment 135648

Saw this one on the first page.... Looks awesome hey. The colours are crazy! I never knew I liked rocket until recently.

 

[Raptor Rep]

@LevButlerov All the boys meals look great! I wanna see macros for them for sure though

Food is almost as good as the service and products from my brothers: @Raptor Labs @Raptor Rep

chicken burrito bowl:
Chicken breast, jasmine rice, salad of capsicum, tomato, corn, red onion, coriander, jalapeño. Lime, chili and vinegar for dressing.

40g protein, 90g carbs, 5g fat.
View attachment 135648

looks elite brother muchbbetter than store bought

 

[Yuri]

Saw this one on the first page.... Looks awesome hey. The colours are crazy! I never knew I liked rocket until recently.

To kind sir, thank you!

Yeah new meal plan a bit more limited ingredients wise now but the lack of fluctuations and the consistency in sodium and potassium and each day benga mirror image is helping us track the lush phase

And hell yeah bro - love the peppery taste of rocket

 

[Yuri]

looks elite brother muchbbetter than store bought

big love bro

 

[Yuri]

Who is this guy lol.. everyone look out for a heavily tattooed unit if you see one on master chef

Hahaha

 

[LevButlerov]

@LevButlerov All the boys meals look great! I wanna see macros for them for sure though

Food is almost as good as the service and products from my brothers: @Raptor Labs @Raptor Rep

chicken burrito bowl:
Chicken breast, jasmine rice, salad of capsicum, tomato, corn, red onion, coriander, jalapeño. Lime, chili and vinegar for dressing.

40g protein, 90g carbs, 5g fat.
View attachment 135648

WoW! nice meal @Yuri you're back and looking beautiful there and tasty!

 

[Yuri]

log update: Monday - legs

happy Monday my EVO FAM, hope all my bros are off to a killer start

4:00 am leg session in the bank this morning

Team @Raptor Labs @Raptor Rep always!

POST WO Meal here, super high carb low fat.
A very large portion of my carbohydrates are in my peri workout window, end with the meal.

My nutrition is completely structured for performance and body composition before anything else, I do enjoy what I eat but that is a secondary component.

The meal:
150g chicken
300g jasmine rice
150g banana
150g apple
15g honey
30g dates
100g leafy greens

Love this weird sweet and salty combo, but most people hate it haha.

 

[LevButlerov]

log update: Monday - legs

happy Monday my EVO FAM, hope all my bros are off to a killer start

4:00 am leg session in the bank this morning

Team @Raptor Labs @Raptor Rep always!

POST WO Meal here, super high carb low fat.
A very large portion of my carbohydrates are in my peri workout window, end with the meal.

My nutrition is completely structured for performance and body composition before anything else, I do enjoy what I eat but that is a secondary component.

The meal:
150g chicken
300g jasmine rice
150g banana
150g apple
15g honey
30g dates
100g leafy greens

Love this weird sweet and salty combo, but most people hate it haha.


View attachment 136992

Leg day sounds good but any reps sets for us? @Yuri
and meal looks tasty but you have to pretty that up to compete with @waggat and @Grumpy

 

[Yuri]

Leg day sounds good but any reps sets for us? @Yuri
and meal looks tasty but you have to pretty that up to compete with @waggat and @Grumpy

Hahaha I’m out of the competition my bro I’m to eating 7 whole meals a day and can’t compete with the prettiness anymore

Yes sir I’ll get the whole workout up, or tomorrow’s push session (sets, reps, exercise)

Thanks as always for the input my bro!

 

[LevButlerov]

Hahaha I’m out of the competition my bro I’m to eating 7 whole meals a day and can’t compete with the prettiness anymore

Yes sir I’ll get the whole workout up, or tomorrow’s push session (sets, reps, exercise)

Thanks as always for the input my bro!

They are killing you @Yuri you need to get back in the game

 

[Yuri]

They are killing you @Yuri you need to get back in the game

Hahaha happy to see the boys killing the food prep my brother

 

[Grumpy]

log update: Monday - legs

happy Monday my EVO FAM, hope all my bros are off to a killer start

4:00 am leg session in the bank this morning

Team @Raptor Labs @Raptor Rep always!

POST WO Meal here, super high carb low fat.
A very large portion of my carbohydrates are in my peri workout window, end with the meal.

My nutrition is completely structured for performance and body composition before anything else, I do enjoy what I eat but that is a secondary component.

The meal:
150g chicken
300g jasmine rice
150g banana
150g apple
15g honey
30g dates
100g leafy greens

Love this weird sweet and salty combo, but most people hate it haha.


View attachment 136992

Interesting combo

 

[Yuri]

Interesting combo

Hahah it an acquired taste

But also have 190g of carbs for this meal - so need a whole heap of fast digesting carbs so go with the dates, honey and banana

I use to do cream of rice but got sick of the glue texture, and this meal is 1000 cal so thought I’d mix it up a tad

Hope you well my bro - always a pleasure seeing your name pop up

 

[LevButlerov]

Interesting combo

Thats because @Yuri is hardcore

 

[stevesmi]

log update: Monday - legs

happy Monday my EVO FAM, hope all my bros are off to a killer start

4:00 am leg session in the bank this morning

Team @Raptor Labs @Raptor Rep always!

POST WO Meal here, super high carb low fat.
A very large portion of my carbohydrates are in my peri workout window, end with the meal.

My nutrition is completely structured for performance and body composition before anything else, I do enjoy what I eat but that is a secondary component.

The meal:
150g chicken
300g jasmine rice
150g banana
150g apple
15g honey
30g dates
100g leafy greens

Love this weird sweet and salty combo, but most people hate it haha.


View attachment 136992

@Yuri yeah i will admit i probably wouldn't like it lol. looks super pacific if you ask me. like putting pineapple on pizza

 

[ceo]

log update: Monday - legs

happy Monday my EVO FAM, hope all my bros are off to a killer start

4:00 am leg session in the bank this morning

Team @Raptor Labs @Raptor Rep always!

POST WO Meal here, super high carb low fat.
A very large portion of my carbohydrates are in my peri workout window, end with the meal.

My nutrition is completely structured for performance and body composition before anything else, I do enjoy what I eat but that is a secondary component.

The meal:
150g chicken
300g jasmine rice
150g banana
150g apple
15g honey
30g dates
100g leafy greens

Love this weird sweet and salty combo, but most people hate it haha.


View attachment 136992

Bros. I love me some nice bananas right there. Looking really good. That's some good fiber in that meal. @Yuri

 

[ROIDDERS]

log update: Monday - legs

happy Monday my EVO FAM, hope all my bros are off to a killer start

4:00 am leg session in the bank this morning

Team @Raptor Labs @Raptor Rep always!

POST WO Meal here, super high carb low fat.
A very large portion of my carbohydrates are in my peri workout window, end with the meal.

My nutrition is completely structured for performance and body composition before anything else, I do enjoy what I eat but that is a secondary component.

The meal:
150g chicken
300g jasmine rice
150g banana
150g apple
15g honey
30g dates
100g leafy greens

Love this weird sweet and salty combo, but most people hate it haha.


View attachment 136992

You are always putting together some of the coolest little things. @Yuri Never would have imagined such a thing was possible. You're mixing up these fruits along with some rice and chicken and it looks really good to me.

 

[Ulter]

log update: Monday - legs

happy Monday my EVO FAM, hope all my bros are off to a killer start

4:00 am leg session in the bank this morning

Team @Raptor Labs @Raptor Rep always!

POST WO Meal here, super high carb low fat.
A very large portion of my carbohydrates are in my peri workout window, end with the meal.

My nutrition is completely structured for performance and body composition before anything else, I do enjoy what I eat but that is a secondary component.

The meal:
150g chicken
300g jasmine rice
150g banana
150g apple
15g honey
30g dates
100g leafy greens

Love this weird sweet and salty combo, but most people hate it haha.


View attachment 136992

@Yuri Food definitely looks good. You sure added a bunch of bananas to that. Looks like a nice healthy meal to me. I also see the apples you added.

 

[Yuri]

Bros. I love me some nice bananas right there. Looking really good. That's some good fiber in that meal. @Yuri

hell yeah my dude!

 

[Yuri]

You are always putting together some of the coolest little things. @Yuri Never would have imagined such a thing was possible. You're mixing up these fruits along with some rice and chicken and it looks really good to me.

Big fan of sweet and salty, it’s a odd one but hits all my macros to a T

 

[Yuri]

@Yuri yeah i will admit i probably wouldn't like it lol. looks super pacific if you ask me. like putting pineapple on pizza

Hahaha yeah that’s good way of putting it - the pineapple on pizza

 

[Mobster]

log update: Monday - legs

happy Monday my EVO FAM, hope all my bros are off to a killer start

4:00 am leg session in the bank this morning

Team @Raptor Labs @Raptor Rep always!

POST WO Meal here, super high carb low fat.
A very large portion of my carbohydrates are in my peri workout window, end with the meal.

My nutrition is completely structured for performance and body composition before anything else, I do enjoy what I eat but that is a secondary component.

The meal:
150g chicken
300g jasmine rice
150g banana
150g apple
15g honey
30g dates
100g leafy greens

Love this weird sweet and salty combo, but most people hate it haha.


View attachment 136992

Different but looks healthy AF

 

[Grumpy]

Hahah it an acquired taste

But also have 190g of carbs for this meal - so need a whole heap of fast digesting carbs so go with the dates, honey and banana

I use to do cream of rice but got sick of the glue texture, and this meal is 1000 cal so thought I’d mix it up a tad

Hope you well my bro - always a pleasure seeing your name pop up

I all good man
Cream of rice definitely easy to get sick of
I might have to give your meal a go

 

[Yuri]

I all good man
Cream of rice definitely easy to get sick of
I might have to give your meal a go

Yeah I’ve got 2 COR meals already, but chicken and rice sits so easy for me digestion wise

Haha bro chicken and banana for the win

 

[Yuri]

Different but looks healthy AF

Hahaha yeah a tad odd but it works

Hope you doing well you big unit

 

[2Thick]

Yeah I’ve got 2 COR meals already, but chicken and rice sits so easy for me digestion wise

Haha bro chicken and banana for the win

A lot of times the simplest foods are the easiest to digest for sure. So that is good that you're doing that. Keep up the good work. We believe in you. @Yuri

 

[stevesmi]

Hahaha yeah that’s good way of putting it - the pineapple on pizza

Yeah, it gives it a little tang.

 

[ceo]

hell yeah my dude!

bros that what i talkin about

 

[ROIDDERS]

Big fan of sweet and salty, it’s a odd one but hits all my macros to a T

nice! enjoy it !

 

[RoySimpson]

log update: Monday - legs

happy Monday my EVO FAM, hope all my bros are off to a killer start

4:00 am leg session in the bank this morning

Team @Raptor Labs @Raptor Rep always!

POST WO Meal here, super high carb low fat.
A very large portion of my carbohydrates are in my peri workout window, end with the meal.

My nutrition is completely structured for performance and body composition before anything else, I do enjoy what I eat but that is a secondary component.

The meal:
150g chicken
300g jasmine rice
150g banana
150g apple
15g honey
30g dates
100g leafy greens

Love this weird sweet and salty combo, but most people hate it haha.


View attachment 136992

@Yuri chef yuri with the master bowl!

 

[Yuri]

@Yuri chef yuri with the master bowl!

Thank you brother!

 

[Yuri]

log update: Tuesday - push

Big energy to my EVO FAM, hope y’all weeks are kicking off amazing already

4am push session in the bank this morning, seen progressions across the board again this week, from load to execution.

Things are moving up quite fast over the last 12 weeks since upgrading to a new coach and program

nutrition is also at a all time high now, we’re pushing 900g of carbohydrates daily - with zero drop off in appetite or digestion

Extremely grateful to my brothers @Raptor Labs @Raptor Rep for all there help since my shoulder surgery - beyond thankful to be on the team.

This is meal 3 of 7 - my daily meal plan and food choice do not change anymore - currently no off plan meals, cheat meal or snacks. Accuracy and diligence is very important to me right now as calories are so high

chicken, jasmine, pineapple, micros.

 

[Yuri]

nice! enjoy it !

Big thank you as always for adding to my log sir

 

[ROIDDERS]

Big thank you as always for adding to my log sir

EVO family love always!

 

[LevButlerov]

log update: Tuesday - push

Big energy to my EVO FAM, hope y’all weeks are kicking off amazing already

4am push session in the bank this morning, seen progressions across the board again this week, from load to execution.

Things are moving up quite fast over the last 12 weeks since upgrading to a new coach and program

nutrition is also at a all time high now, we’re pushing 900g of carbohydrates daily - with zero drop off in appetite or digestion

Extremely grateful to my brothers @Raptor Labs @Raptor Rep for all there help since my shoulder surgery - beyond thankful to be on the team.

This is meal 3 of 7 - my daily meal plan and food choice do not change anymore - currently no off plan meals, cheat meal or snacks. Accuracy and diligence is very important to me right now as calories are so high

chicken, jasmine, pineapple, micros.
View attachment 137614

Meals looking better this time moving up @Yuri

 

[Yuri]

log update: Wednesday - rest day

EVO FAM - big and happy mid week my brothers, hope everyone is smashing the week so far!

Massive shouts to the dream team that is:
@Raptor Labs @Raptor Rep as always, the boys are killing the game and creating a long lasting culture and community with the team they have created

Mid week check-in and rest day for me

Steps still remain at 10k on rest day

Calories still remain quite high in rest day currently, slight decrease dude to no need for the peri-workout nutrition

Quick mental and physical rest as a approach the second half of my training block for the week

body worth still tending up weekly, around 17kg mark since my surgery now

beyond excited about the journey so far from surgery and being completely immobilised to now in a position to be making the best progress to date - here’s hoping we can make me look like a lift 13 months form now

Thank you to everyone who’s taken the time to add value to my logs - big love!

 

[LevButlerov]

log update: Wednesday - rest day

EVO FAM - big and happy mid week my brothers, hope everyone is smashing the week so far!

Massive shouts to the dream team that is:
@Raptor Labs @Raptor Rep as always, the boys are killing the game and creating a long lasting culture and community with the team they have created

Mid week check-in and rest day for me

Steps still remain at 10k on rest day

Calories still remain quite high in rest day currently, slight decrease dude to no need for the peri-workout nutrition

Quick mental and physical rest as a approach the second half of my training block for the week

body worth still tending up weekly, around 17kg mark since my surgery now

beyond excited about the journey so far from surgery and being completely immobilised to now in a position to be making the best progress to date - here’s hoping we can make me look like a lift 13 months form now

Thank you to everyone who’s taken the time to add value to my logs - big love!

Good rest day update brother, 17kg up since surgery is massive progress. @Yuri

 

[Yuri]

Good rest day update brother, 17kg up since surgery is massive progress. @Yuri

Thank you as always my brother, appreciate the support from you and evo family!

Yes sir we’re slowing pushing up, composition is stol holding decent, we will go into a cruise and health phase soon before a second big push to gain some muscle

 

[Raptor Rep]

log update: Wednesday - rest day

EVO FAM - big and happy mid week my brothers, hope everyone is smashing the week so far!

Massive shouts to the dream team that is:
@Raptor Labs @Raptor Rep as always, the boys are killing the game and creating a long lasting culture and community with the team they have created

Mid week check-in and rest day for me

Steps still remain at 10k on rest day

Calories still remain quite high in rest day currently, slight decrease dude to no need for the peri-workout nutrition

Quick mental and physical rest as a approach the second half of my training block for the week

body worth still tending up weekly, around 17kg mark since my surgery now

beyond excited about the journey so far from surgery and being completely immobilised to now in a position to be making the best progress to date - here’s hoping we can make me look like a lift 13 months form now

Thank you to everyone who’s taken the time to add value to my logs - big love!

incredible work brother super proud of you

 

[Yuri]

incredible work brother super proud of you

Thank you boss wouldn’t be here without all your help and that’s the true!

 

[Tiger Salman Khan]

log update: Monday - legs

happy Monday my EVO FAM, hope all my bros are off to a killer start

4:00 am leg session in the bank this morning

Team @Raptor Labs @Raptor Rep always!

POST WO Meal here, super high carb low fat.
A very large portion of my carbohydrates are in my peri workout window, end with the meal.

My nutrition is completely structured for performance and body composition before anything else, I do enjoy what I eat but that is a secondary component.

The meal:
150g chicken
300g jasmine rice
150g banana
150g apple
15g honey
30g dates
100g leafy greens

Love this weird sweet and salty combo, but most people hate it haha.


View attachment 136992

@Yuri Food looks good.......

 

[Yuri]

@Yuri Food looks good.......

Thank you my brother! I’ll chuck up full diet this week

 

[LevButlerov]

Thank you as always my brother, appreciate the support from you and evo family!

Yes sir we’re slowing pushing up, composition is stol holding decent, we will go into a cruise and health phase soon before a second big push to gain some muscle

Big EVO family support for Team Raptor @Yuri love it
@Raptor Labs @Raptor Rep

 

[Yuri]

Big EVO family support for Team Raptor @Yuri love it
@Raptor Labs @Raptor Rep

Absolutely

 

[LevButlerov]

Absolutely

big time

 

[Yuri]

log update: Thursday - arms

Little healing stack top-up from legends, these peptides were a freaking blessing post shoulder surgery at the start of the year, and now I pop them back in when I find a little to much inflammation or pain creeping in

@Raptor Labs @Raptor Rep

 

[LevButlerov]

log update: Thursday - arms

Little healing stack top-up from legends, these peptides were a freaking blessing post shoulder surgery at the start of the year, and now I pop them back in when I find a little to much inflammation or pain creeping in

@Raptor Labs @Raptor Rep
View attachment 138379

Big Team Raptor Touchdown @Yuri
LOVE IT! @Raptor Labs @Raptor Rep

@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

log update: Thursday - arms

Little healing stack top-up from legends, these peptides were a freaking blessing post shoulder surgery at the start of the year, and now I pop them back in when I find a little to much inflammation or pain creeping in

@Raptor Labs @Raptor Rep
View attachment 138379

Clean looking vials