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bros my wife helped me with that. i used to hang out with bad crowdyeah definitely. I am working on that now, gotta make new friendships and relationships. I live with nothing bad in my house and have began to surround myself with better people
will try my hardest on the consistency. same meal everyday is tough with my living situation, but will shoot for similar things.
Yea dipkings was the best but somehow they got shut down. Looks like their site might be back up again tho. Time to re-up lol
might just take a trip across the border and pick up some zyns to be honest - I live RIGHT beside the crossing lol
got a question.
my current goal macros are 250p/150c/35f - how big of a deal is it if im going over on the carbs? if my day (food wise) doesn't work out PERFECTLY, its not possible for me to hit those exactly with the food options i have in my sober living home.
I have access to a lot of beans, lentils, etc... things with protein and no fat, but high in carbs.
im burning around ~250cals from the cardio a day.
just wondering what my lee-way is here with my current situation
my current goal macros are 250p/150c/35f - how big of a deal is it if im going over on the carbs? if my day (food wise) doesn't work out PERFECTLY, its not possible for me to hit those exactly with the food options i have in my sober living home.
I have access to a lot of beans, lentils, etc... things with protein and no fat, but high in carbs.
im burning around ~250cals from the cardio a day.
just wondering what my lee-way is here with my current situation
it shouldddd be easier this coming month, as I budget for some low f, low c, high p food products but it wont always be possible for me
also whats everyones opinion on creatine? is it really necessary/effective? not that its really too expensive, but the questions stands.
Daily Log: 29/10/2025
had to fall off the diet a bit. out of money this month and cant get my egg whites and cottage cheese sadly. will be back on it exaclty on Friday, but gotta do what I can
Weight: 176.6
Progress Pics:
Days Sober: 105
Cigarettes: 3
Workout:
1.5km to gym
10m brisk walk
1.5km walk home
Food:
Meal 1 - 100g egg white, 1 full egg, 1/4 cup 0 fat cottage cheese, 1/4 cup dahi natural yogurt, 50g protein granola, 1tsp raspberry jam, cup of coffee
Pre Workout - 1 scoop protein
Gym water - 5g creatine, 1/2 tsp sea salt
Post Workout - 1 can tuna, 1 cup black beans, Lunch- 2.5 cups borscht (with lean ground turkey), 1/2 cup dahi yogurt
dinner - lasagna soup
snack - 2 scoop protein
Macros: fuckin tough til the end of the month
Cals - 2039/1915
P - 195/250
C - 206/150
F - 52/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine
had to fall off the diet a bit. out of money this month and cant get my egg whites and cottage cheese sadly. will be back on it exaclty on Friday, but gotta do what I can
Weight: 176.6
Progress Pics:
Days Sober: 105
Cigarettes: 3
Workout:
1.5km to gym
10m brisk walk
1.5km walk home
Food:
Meal 1 - 100g egg white, 1 full egg, 1/4 cup 0 fat cottage cheese, 1/4 cup dahi natural yogurt, 50g protein granola, 1tsp raspberry jam, cup of coffee
Pre Workout - 1 scoop protein
Gym water - 5g creatine, 1/2 tsp sea salt
Post Workout - 1 can tuna, 1 cup black beans, Lunch- 2.5 cups borscht (with lean ground turkey), 1/2 cup dahi yogurt
dinner - lasagna soup
snack - 2 scoop protein
Macros: fuckin tough til the end of the month
Cals - 2039/1915
P - 195/250
C - 206/150
F - 52/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine
Yea I've heard there's a ton of places just push zyns for us poor Canadians living under tyranny lol. Can't have flavour in our pouches, to dangerous.
Solid leg day. Make sure you prioritize recovery after that one. A little bit of extra carbs might help.
yeah i mean, every damn convenience store sells em over there for dirt cheap and they dont get taxed as tobacco products when you come back over, since they aren't tobacco
Thanks buddy, it was a rough one lol. Sounds good, I over did the carbs anyways.
---------------------------------------------------
I had a couple questions that I asked above but guessing they got slid by due to my log update:
"my current goal macros are 250p/150c/35f - how big of a deal is it if im going over on the carbs? if my day (food wise) doesn't work out PERFECTLY, its not possible for me to hit those exactly with the food options i have in my sober living home.
im burning around ~250cals from the cardio a day.
just wondering what my lee-way is here with my current situation"
and
"also whats everyones opinion on creatine? is it really necessary/effective? not that its really too expensive, but the questions stands."
Sorry I missed the questions bro.
Ok so the carbs, you're very low carb so if you go over a little bit it's no big deal. We don't need to be super militant with our macros, just do your best. It's not like you're trying to compete in the Olympia. Don't stress it too much.
A lot of us do something called carb cycling. So when we have more high output days, like a big leg day, then we up the carbs a little bit to refuel the glycogen burned during that workout.
The type of carbs matter too. Try to avoid processed stuff like breads or cereals, that kinda stuff. Stick to the the whole food options like rice, fruits, veggies, sweet potatoes, etc.
Creatine is a great proven supplement. It should be part of everyone's stack. Its great for muscle building but also brain function. 5g per day split into 2 separate doses is pretty standard. Avoid the gummies, they're a scam. Basic creatine monohydrate is all anyone needs.
LevButlerov
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Strong update and the 105 days sober is outstanding discipline, you should be proud. EVO family is proud of you @XxDennxX
The food still looks balanced even on a tight budget, hitting nearly 200 g protein with basics is impressive!
Training was solid too,and cardio on point.
Once Friday hits and you restock eggs and cottage cheese, bump protein back to 230-250 g to push lean growth again.
okay great, ill keep the carb cycling in mind! I dont ear ant processed food - everything tends to be whole foods except the occasional rice (not sure if thats considered processed) and some pasta here n there
and oh damn didnt know the creatine should be in two doses - ill switch that up
appreciate itStrong update and the 105 days sober is outstanding discipline, you should be proud. EVO family is proud of you @XxDennxX
The food still looks balanced even on a tight budget, hitting nearly 200 g protein with basics is impressive!
Training was solid too,and cardio on point.
Once Friday hits and you restock eggs and cottage cheese, bump protein back to 230-250 g to push lean growth again.
and good to hear about the diet, trying my hardest to stay near goals with what I've got, without eating shitty foods
will get on keeping the protein up when ive restocked
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Do what you can with your situation push it EVO family supports youappreciate it
and good to hear about the diet, trying my hardest to stay near goals with what I've got, without eating shitty foods
will get on keeping the protein up when ive restocked
@XxDennxX
well change up the meals a little bit. It's good to change it up so you don't develop allergies.
yup! trying to do so
Definitely check out the other logs and get some new ideas.
@XxDennxX awesome work bro! Making alot of changes here!
Daily Log: 29/10/2025
tough day on the Macros and diet but get paid tmrw and will be budgeting for all necessities (egg white, low fat cottage cheese, and a few other things, will update with the order in tomorrow's log)
Weight: 177.4
Progress Pics:
Days Sober: 106
Cigarettes: 3
Workout: REST DAY (some calistenics at night)
30 reg pushups
20 wide
10 triangle
15 close
25 reg
Food:
Meal 1 - 120g egg whites, frozen spinach, srirach, coffee
Protein - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Meal 2 - 400g lasagna soup
Snack - 1/2 cup dahi yogurt, 50g protein granola
Meal 3- 2.5cups of borscht
Meal 4 - 100g salmon , 100g sole, 115g broccoli
Meal 5 - protein
Meal 6 - protein, noodles (plain)
Macros:
Cals - 2375/1915
P - 192/250
C - 313/150
F - 46/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine
tough day on the Macros and diet but get paid tmrw and will be budgeting for all necessities (egg white, low fat cottage cheese, and a few other things, will update with the order in tomorrow's log)
Weight: 177.4
Progress Pics:
Days Sober: 106
Cigarettes: 3
Workout: REST DAY (some calistenics at night)
30 reg pushups
20 wide
10 triangle
15 close
25 reg
Food:
Meal 1 - 120g egg whites, frozen spinach, srirach, coffee
Protein - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Meal 2 - 400g lasagna soup
Snack - 1/2 cup dahi yogurt, 50g protein granola
Meal 3- 2.5cups of borscht
Meal 4 - 100g salmon , 100g sole, 115g broccoli
Meal 5 - protein
Meal 6 - protein, noodles (plain)
Macros:
Cals - 2375/1915
P - 192/250
C - 313/150
F - 46/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Night - Magnesium Glycinate, Zinc Carnosine
LevButlerov
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Actually really a good day on macros
you trying hard I can see, I see salmon there nice! and leaning out @XxDennxX EVO family support your way!
Can see you stomach is trimming up from your last pic brother, great work
Actually really a good day on macros
oh sweet lol, im always stressing over the damn macros
I appreciate that a lot brother thank youCan see you stomach is trimming up from your last pic brother, great work
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fuck i meant 30/10/2025** lol
ordered these in today
will be going to buy a vape to get off the cigarettes until I can get a ride across the border to grab some zyns
will be picking up egg whites, 0 fat cottage cheese and apple cider vinegar this afternoon as well (budgeted to be able to buy enough of these all month)
will be going to buy a vape to get off the cigarettes until I can get a ride across the border to grab some zyns
will be picking up egg whites, 0 fat cottage cheese and apple cider vinegar this afternoon as well (budgeted to be able to buy enough of these all month)
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@XxDennxX man we are proud of you. The 104 days sober is awesome and making the change to better yourself if amazing. Love it brother
appreciate you brother
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Daily Log: 31/10/2025
GO JAYS
had to skip my bike today - had to run some errands before i had to make it to an appointment
got the egg whites, cottage cheese and apple cider vinegar with mother
got a vape as well so the cigarette counter will disappear after today!
Weight: 176.6
Progress Pics: forgot to take them all day and im bloated as fuck, will update tomorrow
Days Sober: 107
Cigarettes: 1
Workout:
1.5km walk to gym
10m 4mph warmup wall
1.5km walk back
Food:
Meal 1 - mushroom, onion, 130g egg whites
Pre Workout - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
After gym water - 1tbsp apple cider vinegar with water
Post workout - 100g dahi yogurt, 125g 1% cottage cheese, 50g protein granola
Lunch - 3c borscht
dinner - 265g chicken breast, 4 tsp nutritional yeast, 2 tbsp low fat mayo, 4 slices bread, tomato, letyuce, onion, pickle
snack - 1 scoop protein, 125g 1% cottage cheese
Macros:
Cals - 1957/1915
P - 218/250
C - 199/150
F - 35/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Apple Cider Vinegar
Night - Magnesium Glycinate, Zinc Carnosine
GO JAYS
had to skip my bike today - had to run some errands before i had to make it to an appointment
got the egg whites, cottage cheese and apple cider vinegar with mother
got a vape as well so the cigarette counter will disappear after today!
Weight: 176.6
Progress Pics: forgot to take them all day and im bloated as fuck, will update tomorrow
Days Sober: 107
Cigarettes: 1
Workout:
1.5km walk to gym
10m 4mph warmup wall
1.5km walk back
Food:
Meal 1 - mushroom, onion, 130g egg whites
Pre Workout - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
After gym water - 1tbsp apple cider vinegar with water
Post workout - 100g dahi yogurt, 125g 1% cottage cheese, 50g protein granola
Lunch - 3c borscht
dinner - 265g chicken breast, 4 tsp nutritional yeast, 2 tbsp low fat mayo, 4 slices bread, tomato, letyuce, onion, pickle
snack - 1 scoop protein, 125g 1% cottage cheese
Macros:
Cals - 1957/1915
P - 218/250
C - 199/150
F - 35/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Apple Cider Vinegar
Night - Magnesium Glycinate, Zinc Carnosine
You are grinding and making solid progress brother! the Smokes are bloody hard, harder than booze and Benzo's for me. great work.
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Good log, solid day even with errands shifting the plan. Nice discipline keeping protein over 200g, well done!
@XxDennxX Dropping the cigarettes completely is huge progress, the vape step is fine for now. Lets see how it goes.
@XxDennxX Not looking good right now with the Jays they're down 3-0.. hopefully they can rally. Would be good to see them win.
hey hey hey its 3-1, they love the clutch up hahaha
will be fuckin tough though... Yamamoto is absolutely incredible man
yeah the dodgers also have about 95M more in payroll too lol. that is why i can't get into MLB. not an even playing field when one some teams are spending almost 10X on their players
yeah that part always pisses me off
but hey, two rookies and the jays have gotten this far so
yeah the Jays are doing great. i hope when i wake up in the morning i see they won.
let's hope lol
Eat enough meat and creatine won’t do much
True. Dorian had this 'issue'.
Just don't believe that vaping is somewhat healthier. It may be less bad than cigarettes, but it's still bad. You're still messing with your brain and your reward centers. @XxDennxX
sorry about the Jays losing @XxDennxX that was a tough game. now the dodgers are going to win game 7 lol USA wins again!
@XxDennxX nice mix on the exercises that you're doing. I like the benching and I like the skull crushers. They are fantastic for sure. Keep it up.
Bros The training looks really good if you ask me. Lots of different exercises you're doing. I like how you hit in the chest. Stay hard and heavy. Hopefully eventually you can set a goal to quit smoking altogether including vaping. @XxDennxX
Helps me sleep
Dont over stress brother your not a pro bodybuilder sometimes we slip, all good.
If you can afford it i would, most researched and utilised supplement.
on the carb cycling in my opinion, keeps recovery great and allowes the fat loss still. Much easier mentally too.Bro you a grinding this hard and im proud of you! I can see how much effort your putting in and it is rewarding you believe be can already see you tightening up
Stay consistent like you are and you will be unstoppable
@XxDennxX awesome log right here! Jays are looking good!
Daily Log: 01/11/2025
going to be building a fence today so I will see about going to the gym if I have the time or energy - need to head out around 5pm for the World Series Watch Party at Scotiabank
got an okay lift in
barely ate all day... didnt want to start messing up my macros at the game lol
Weight: 175.8
Progress Pics:
Days Sober: 108
Workout:
1.5km walk to gym
10m 4mph brisk walk
1.5km walk home
Food:
Meal 1 - 100g egg white, 1/4c mushroom, onion, slice of bread, 2tsp nutritional yeast
Pre Workout - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
Meal 2 - 100g chicken breast, salad with coconut oil and balsamic vinegar
Meal 3 - flatbread sub with chocken breast and veggies
Macros:
Cals - 1176/1915
P - 125/250
C - 122/150
F - 20/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Mid day - apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine
going to be building a fence today so I will see about going to the gym if I have the time or energy - need to head out around 5pm for the World Series Watch Party at Scotiabank
got an okay lift in
barely ate all day... didnt want to start messing up my macros at the game lol
Weight: 175.8
Progress Pics:
Days Sober: 108
Workout:
1.5km walk to gym
10m 4mph brisk walk
1.5km walk home
Food:
Meal 1 - 100g egg white, 1/4c mushroom, onion, slice of bread, 2tsp nutritional yeast
Pre Workout - 1 scoop protein
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
Meal 2 - 100g chicken breast, salad with coconut oil and balsamic vinegar
Meal 3 - flatbread sub with chocken breast and veggies
Macros:
Cals - 1176/1915
P - 125/250
C - 122/150
F - 20/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Mid day - apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine
Helps me sleep too.... why's he so fixating on making them lick his arsehole?Helps me sleep
thanks brother! im feeling good n motivated!Helps me sleep
Dont over stress brother your not a pro bodybuilder sometimes we slip, all good.
If you can afford it i would, most researched and utilised supplement.
Bro you a grinding this hard and im proud of you! I can see how much effort your putting in and it is rewarding you believe be can already see you tightening up
Stay consistent like you are and you will be unstoppable
It’s still highly inflammatory and that can be measured in blood tests, but you’re not inhaling actual carbon monoxide. That’s a pretty big deal. Vaping still fucks you up. Definitely. But a smoker with emphysema who needs an oxygen tank can switch to vaping and get off oxygen quickly. I’ve seen it.
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You’re making progress in the pics, leaner waist and better arm shape. @XxDennxX
Stay near target calories even on busy days so recovery and growth keep moving.
yeah i agree vaping is better then smoking. but its still very bad for you. they've done studies and it showed vaping still causes lung damage and the chemicals are really dangerous
I can’t even vape. It makes my gums around my wisdom teeth swell up. Wrecks my throat. Makes me snore. And I want it constantly I’ll even vape in my sleep. And I can feel all my injuries swell up. My neck, my hip, my wrist, my elbow. Both my shoulders start hurting. It’s a no go for me. Very high inflammation response
Daily Log: 02/11/2025
Weight: 174.0
Progress Pics:
Days Sober: 109
Workout: rest day - burnt the hell out from building the fence yesterday and didnt get home from the baseball game until 4am
woke up with a killer cold
tough on the protein today, food supply is low until restock tomorrow in the house
hopefully all back to the program tomorrow
Food:
Meal 1 - 220g egg whites, mushrooms, 125g 1% cottage cheese, cup of coffee
Meal 2 - 200g noodles with teriyaki, 1 boiled egg
Pre Workout - 1 scoop protein
water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
Meal 3 - 230g pasta, 1/3 alfredo sauce
Macros:
Cals - 2117/1915
P - 144/250
C - 339/150
F - 22/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Mid day - apple cider vinegar with mother, MULTIVITAMIN
Night - Magnesium Glycinate, Zinc Carnosine
Weight: 174.0
Progress Pics:
Days Sober: 109
Workout: rest day - burnt the hell out from building the fence yesterday and didnt get home from the baseball game until 4am
woke up with a killer cold
tough on the protein today, food supply is low until restock tomorrow in the house
hopefully all back to the program tomorrow
Food:
Meal 1 - 220g egg whites, mushrooms, 125g 1% cottage cheese, cup of coffee
Meal 2 - 200g noodles with teriyaki, 1 boiled egg
Pre Workout - 1 scoop protein
water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
Meal 3 - 230g pasta, 1/3 alfredo sauce
Macros:
Cals - 2117/1915
P - 144/250
C - 339/150
F - 22/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Mid day - apple cider vinegar with mother, MULTIVITAMIN
Night - Magnesium Glycinate, Zinc Carnosine
game ended, missed the first train, finally caught the next one, then the train got stopped multiple times from people packed up and hitting the emergency button, then had to drive all way back down to where I live from the last train stop... absolutely brutal4am from the gameyou head out afterwards brother? Haha
yes and that isn't what we want as athletes
@XxDennxX great update man. I like the macros breakdown. The protein is there for sure
Daily Log: 04/11/2025
Still sick but were back at it
Skipped the after workout bike today, legs were dead and I was absolutely drained
Weight: 176.4
Progress Pics:
Days Sober: 110
Workout:
1.5km walk to gym
10m 4mph brisk walk
1.5km walk home
Food:
meal 1 - 160g egg whites, 130g cottage cheese
Pre Workout - 1 scoop protein, 1/3 cup of oats
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Meal 2 - can of tuna, 160g pasta, 3 tbsp alfredo sauce
Water with apple cider vinegar with mother
Meal 3 - 125g chicken breast, 1c curry lentils, 1c rice
Snack - protein, 260g milk
Macros:
Cals - 2105/1915
P - 211/250
C - 264/150
F - 24/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Mid day - apple cider vinegar with mother, multivitamin
Night - Magnesium Glycinate, Zinc Carnosine
Still sick but were back at it
Skipped the after workout bike today, legs were dead and I was absolutely drained
Weight: 176.4
Progress Pics:
Days Sober: 110
Workout:
1.5km walk to gym
10m 4mph brisk walk
1.5km walk home
Food:
meal 1 - 160g egg whites, 130g cottage cheese
Pre Workout - 1 scoop protein, 1/3 cup of oats
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Meal 2 - can of tuna, 160g pasta, 3 tbsp alfredo sauce
Water with apple cider vinegar with mother
Meal 3 - 125g chicken breast, 1c curry lentils, 1c rice
Snack - protein, 260g milk
Macros:
Cals - 2105/1915
P - 211/250
C - 264/150
F - 24/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, biosteel hydration mix, 1/2 sea salt
Mid day - apple cider vinegar with mother, multivitamin
Night - Magnesium Glycinate, Zinc Carnosine
Nice work here brother even though your still a little sick! Macros look great here too, great to see protein over 200. Lets keep this up bro
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Good job getting work in even sick, that walk and controlled reps show discipline
@XxDennxX and you look lean in the pics with good shape holding
Daily Log: 04/11/2025
Weight: 176.2
Progress Pics: no pictures today
Days Sober: 111
Workout:
1.5km walk to gym
10m 4mph brisk walk
cardio - 5m brisk wu, 20m bike (1m sprint/1m rest)
1.5km walk home
Food:
Breakfast - coffee, 210g egg whites, 1tsp nutritional yeast, 200g carrot juice, 130g cottage cheese
Pre Workout - 1 scoop protein, 1c lentils
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
Post gym - 1 scoop protein
Meal - two homemade burgers, one bun, ketchup, mustard, lettuce
Meal - can of tuna, 1tbsp low fat mayo, sriraxba, 1c lentils
Macros:
Cals - 2305/1915
P - 253/250
C - 212/150
F - 53/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, revolution, 1/2 sea salt
Mid day - apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine
Weight: 176.2
Progress Pics: no pictures today
Days Sober: 111
Workout:
1.5km walk to gym
10m 4mph brisk walk
cardio - 5m brisk wu, 20m bike (1m sprint/1m rest)
1.5km walk home
Food:
Breakfast - coffee, 210g egg whites, 1tsp nutritional yeast, 200g carrot juice, 130g cottage cheese
Pre Workout - 1 scoop protein, 1c lentils
Gym water - 5g creatine, biosteel hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
Post gym - 1 scoop protein
Meal - two homemade burgers, one bun, ketchup, mustard, lettuce
Meal - can of tuna, 1tbsp low fat mayo, sriraxba, 1c lentils
Macros:
Cals - 2305/1915
P - 253/250
C - 212/150
F - 53/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, revolution, 1/2 sea salt
Mid day - apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine
LevButlerov
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Good cardio day, bike sprints and long walks hit endurance right.
@XxDennxX Protein at 253g is solid, burgers are good but you're not counting lentil protein right?
i am counting lentil protein, is that not okay??Good cardio day, bike sprints and long walks hit endurance right.
Protein at 253g is solid, burgers are good but you're not counting lentil protein right?
@XxDennxX nice job on the mix of food! homemade burgers are the best. i get high quality beef and i bbq them. it makes a really nice meal with plenty of leftovers
bros the food is all pretty good. My wife likes to make lentils as well. Did you make them in a soup or did you just cook them? @XxDennxX
@XxDennxX awesome work right here!
apple cider vinegar with the mother is some good stuff. I have found that works really good with salad. @XxDennxX It's a healthy addition to any salad.
@XxDennxX Good detailed updates.....keep it up........
@XxDennxX Looking really good on the food choices you're making. That's great. That's you're making some burgers and the lentils have a lot of health benefits. I've read that they are really good for protein and they're also good for vitamins and minerals.
I'm very pleased with this layout that you're putting together. Carrot juice sounds interesting. Are you doing that yourself or do you buy it Already juiced for you. @XxDennxX
honestly the carrot juice sucked
a housemate of mine bought it and hated it so i decided id drink it lol
It's actually not a bad idea to buy a bunch of carrots and use a juicer.honestly the carrot juice sucked
just gonna add it to some smoothies and get it finished
Awesome job brother, you keep showing up and pushing that consistency, takes time to see those changes in ourselves but you are gonig strong.
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dont coutn not complete protein
yeah i looked into it after your comment! great to know lol - will be moving away from the lentils and continuing with the beansdont coutn not complete protein
Daily Log: 05/11/2025
i gotta ask... at what point do i switch my diet up? I can feel my strength diminishing, my energy levels are much lower, reps are slowly decreasing... feels like im going backwards quite quickly
also falling into issues in the house with trying up keep so much protein lol - gonna have to slow down the numbers until I start working and can afford to buy my own meat/more protein
Weight: 176.6
Progress Pics:
Days Sober: 112
Workout:
1.5km walk to gym
10m 4mph brisk walk
20m bike
1.5km walk home
Food:
meal 1 - coffee, protein, 160g cottage cheese
meal 2 - 2 cups egg fried rice (homemade)
Pre Workout - 1 scoop protein
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 3 - 2c rice, 1c red kidney beans, 200g chicken breast
snack - protein, 1c milk
Macros:
Cals - 1912/1915
P - 176/250
C - 203/150
F - 39/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt
Mid day - apple cider vinegar with mother, multivitamin
Night - Magnesium Glycinate, Zinc Carnosine
i gotta ask... at what point do i switch my diet up? I can feel my strength diminishing, my energy levels are much lower, reps are slowly decreasing... feels like im going backwards quite quickly
also falling into issues in the house with trying up keep so much protein lol - gonna have to slow down the numbers until I start working and can afford to buy my own meat/more protein
Weight: 176.6
Progress Pics:
Days Sober: 112
Workout:
1.5km walk to gym
10m 4mph brisk walk
20m bike
1.5km walk home
Food:
meal 1 - coffee, protein, 160g cottage cheese
meal 2 - 2 cups egg fried rice (homemade)
Pre Workout - 1 scoop protein
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 3 - 2c rice, 1c red kidney beans, 200g chicken breast
snack - protein, 1c milk
Macros:
Cals - 1912/1915
P - 176/250
C - 203/150
F - 39/35
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt
Mid day - apple cider vinegar with mother, multivitamin
Night - Magnesium Glycinate, Zinc Carnosine
not a bad idea.. bananas are good too
LevButlerov
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if you can rice and beans stacked
LevButlerov
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Energy drop and strength decline mean your macros are too low for the workload right now.
do you have budget to add more carbs and protein? 70 protein and 150 carbs? @XxDennxX
At 1900cals you're running a deficit that’s too deep for recovery imo
@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki
1900 is too low mate, even to cut with your workouts youd be running a large deficit, try upping protein and cals to around 23-2400 at least
Hey brother the boys have covered it, cals are too low for the workload.. i understand its hard in your situation with the food quantity and until you are working again and have some more financial flexibility.
So although days like this arent ideal try to do what your can when you can and on the days you cant to be too hard on yourself when you dont hit the mark.
That main thing is that your putting in all the effort when and where you can.
So although days like this arent ideal try to do what your can when you can and on the days you cant to be too hard on yourself when you dont hit the mark.
That main thing is that your putting in all the effort when and where you can.
bros that sound spicey!
so I should be shooting for
250p
300c
35f ??
i can definitely hit the carbs no problem, protein comes and goes and will range anywhere from 170 to 250 a day
yeah
In that case id up the fat too then , closer to the 70g, 35 is so low as a natty.
How long have you been dieting for?
Even a few weeks at higher calories can make the world of difference in getting progress moving again
only been dieting for like three weeks.
I was getting fatter than I wanted so it was suggested to cut the fat down and throw in more cardio to burn some off while holding the little muscle I have
have decided to just return to my diet prior to this, while just making sure im still eating healthy
will shoot for
250p
350c
60f
That's 3000 calories? Up from 1900?
Did you also drop from 3000 down to 1900?
That's massive swings
And yeah leave other people's protein alone lol
Ive had fights over that in the past
bro i was probably eating 3500 to 4000 calories a day... i just recently got clean off drugs and was eating like a fuckin mad manThat's 3000 calories? Up from 1900?
Did you also drop from 3000 down to 1900?
That's massive swings
And yeah leave other people's protein alone lol
Ive had fights over that in the past
then dropped down to 1900 - will definitely still be keeping an eye on my intake and not over doing it, and making sure theyre healthy whole foods
oh buddy i never steal anyones protein powder (im the only one that uses/buys powder) but in a house with shared groceries, trying to get 250g of protein a day gets me into quite a few arguments
in my defence, no one else in this fuckin house cooks, and im not their maid, so its not my job to feed everyone everytime i eat lol
Congrats on getting and staying clean bro. Dedicate yourself to the training the same way you did to the drugs and you'll be great!bro i was probably eating 3500 to 4000 calories a day... i just recently got clean off drugs and was eating like a fuckin mad man
then dropped down to 1900 - will definitely still be keeping an eye on my intake and not over doing it, and making sure theyre healthy whole foods
oh buddy i never steal anyones protein powder (im the only one that uses/buys powder) but in a house with shared groceries, trying to get 250g of protein a day gets me into quite a few arguments
in my defence, no one else in this fuckin house cooks, and im not their maid, so its not my job to feed everyone everytime i eat lol
Your fats are way too low bro...35g. Even if you aren't physically worn out low fat can have mental side effects that will cause you to feel tired. Ours brains need fat to function. Get some avocado or olive oil or nuts going to bring those healthy fats up. Good fats are good for you
LevButlerov
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Daily Log: 06/11/2025
shouldve had a rest day but had a shitty day and just ended up at the gym lol
going to start upping all the macros tomorrow
Weight: 177.0
Progress Pics:
Days Sober: 113
Workout:
1.5km walk to gym
10m 4mph brisk walk
skullcrusher - 50 3x20 x15-ds-40x15
v bar pull down - 50 4x15, 40x12
tricep press machine - 130 3x12
1.5km walk home
Food:
meal 1 - coffee, 130g egg white, 2 whole eggs
Pre Workout - 1 scoop protein, 2/3c oats, 1cup berries/fruits
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 2 - 2 burgers, 1 bun, baked potatoes
meal 3 - can of tuna, bowl of fruit, protein
Macros:
1960cal
190p
171c
64f
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt
Mid day - apple cider vinegar with mother, multivitamin
Night - Magnesium Glycinate, Zinc Carnosine
shouldve had a rest day but had a shitty day and just ended up at the gym lol
going to start upping all the macros tomorrow
Weight: 177.0
Progress Pics:
Days Sober: 113
Workout:
1.5km walk to gym
10m 4mph brisk walk
skullcrusher - 50 3x20 x15-ds-40x15
v bar pull down - 50 4x15, 40x12
tricep press machine - 130 3x12
1.5km walk home
Food:
meal 1 - coffee, 130g egg white, 2 whole eggs
Pre Workout - 1 scoop protein, 2/3c oats, 1cup berries/fruits
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 2 - 2 burgers, 1 bun, baked potatoes
meal 3 - can of tuna, bowl of fruit, protein
Macros:
1960cal
190p
171c
64f
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, L-theanine, CoQ10
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt
Mid day - apple cider vinegar with mother, multivitamin
Night - Magnesium Glycinate, Zinc Carnosine
