@Raptor Labs with the goods yet againlog 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
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I’m extremely grateful indeed my bro, the boys there never miss a beat hey@Raptor Labs with the goods yet again
Snipers not cowboysI’m extremely grateful indeed my bro, the boys there never miss a beat hey
@Yuri man your food is always top notch and looks amazing
4:00 am leg session in the bank this morning
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.
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log update: Friday - legs b Happy Friday EVO FAM TEAM @Raptor Labs @Raptor Rep
Here’s my current POST WORKOUT Meal, currently sitting at 900g of carbs daily as we get towards the end of my first push phase Meal plan is 7 days a week with zero off plan meals, snacks or cheats right now, very happy with this as my daily calories are high and I love what I eat, and more so I’m making the best progress to date and this is a big part of it. Post meal stats:
Good leg day!
+ 990 calories ~ 43g protein ~ 200g carbs ~ 2g fat
+ Cream of rice, banana, dates, apple, cinnamon, whey, honey, salt.
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Thank you brother, yeah the 900g daily is going down a treat, digestion and appetite are still holding really well
900 is truly beast modeThank you brother, yeah the 900g daily is going down a treat, digestion and appetite are still holding really well
log update: Sunday Happy Sunday my EVO FAM, hope all my bros are having amazing weekends DREAM TEAM @Raptor Labs @Raptor Rep 
My new post workout meal as always, meal plan is 7 days a week and loving it
Meal pic looks amazing, clean combo and perfect post workout balance.
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
This is currently going down with 7IU fast acting insulin.
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Nice looking blue berrys, I love that exact meal
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
This is currently going down with 7IU fast acting insulin.
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Your carb macros fascinate me. That’s as nuts as my protein macros. I wanna eat your diet all day every day LOL. You’re using insulin in a clearly responsible manner and it shows!
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
This is currently going down with 7IU fast acting insulin.
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Thanks my adding to my log brother!
Carb king badge incoming haha. Fuck brother 900g carbs and slin your pumps must be skin splittingThanks my adding to my log brother!
Yeah carbs are sky high right now, it’s been a slow titration to now but we’re at 900g daily
I’ll whack up full day eating and macros
Hahah badge acceptedCarb king badge incoming haha. Fuck brother 900g carbs and slin your pumps must be skin splitting
how you finding the insulin brother
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
This is currently going down with 7IU fast acting insulin.
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Really good thank you bro, helping with the high carbs to be honest
log update: Tuesday - push Happy Tuesday EVO FAM, hope y’all heading into the week gassed up and ready to get it Dream Team: @Raptor Labs @Raptor Rep Here a look at a Full Day Of Eating currently, we’re heading towards the end of my first push up phase since having tore my shoulder tendons off the bone at the start of the year - it’s been quite a journey but I’m super grateful to be here and it’s just the very start of a new chapter. Full day of eating: my current post workout meal, this thing fils a 2ly container pretty snug
Tasty meal pic and that post workout bowl looks serious fuel.
As always, my brothers are doing incredible work for the Aussie underground community, true pillars in quality and service
4900 calories
240g protein
900g carbohydrates
40g fat
1 - Pre workout
Cream of rice, whey, banana, dates, honey, cinnamon, potassium, salt.
2 - Intra workout shake
Coconut water, dextrose, salt, potassium.
3 - Post workout
Cream of rice, whey, banana, dates, honey, blueberries, cinnamon, salt.
4 - meal
Chicken, jasmine rice, pineapple, micronutrients.
5 - meal
Chicken, jasmine rice, pineapple, micronutrients.
6 - meal
Chicken, jasmine rice, pineapple, micronutrients.
7 - meal
Beef, jasmine rice, micronutrients.
8 - meal
Cream of rice, whey, blueberries, peanut butter, almond butter, salt.
View attachment 140290
I'm going to have to try this cream of rice. Seen it mentioned a lot.
As always, my brothers are doing incredible work for the Aussie underground community, true pillars in quality and service
4900 calories
240g protein
900g carbohydrates
40g fat
1 - Pre workout
Cream of rice, whey, banana, dates, honey, cinnamon, potassium, salt.
2 - Intra workout shake
Coconut water, dextrose, salt, potassium.
3 - Post workout
Cream of rice, whey, banana, dates, honey, blueberries, cinnamon, salt.
4 - meal
Chicken, jasmine rice, pineapple, micronutrients.
5 - meal
Chicken, jasmine rice, pineapple, micronutrients.
6 - meal
Chicken, jasmine rice, pineapple, micronutrients.
7 - meal
Beef, jasmine rice, micronutrients.
8 - meal
Cream of rice, whey, blueberries, peanut butter, almond butter, salt.
View attachment 140290
). I then add mixed berries and some other stuff. I went to rice as oats make me bloated.
Oh bro that’s bang on - you can use cooked rice like that an it’s got a bit more texture then this to be honest - Only reason I use the cream of rice do this is I’m already eating 1kg cooked rice in my meat mealsI'm going to have to try this cream of rice. Seen it mentioned a lot.
I do something sort of similar for breakfast. I used white rice and then mix it with vanilla pea protein powder. That stuff absorbs water like crazy so you end up with a nice slurry (or gruel
As for the cream of rice, I just use the cheap rice flour from the supermarket instead of the expensive supplement store flavoured ones.
its an impressive journey my bro and that is a lot of food
As always, my brothers are doing incredible work for the Aussie underground community, true pillars in quality and service
4900 calories
240g protein
900g carbohydrates
40g fat
1 - Pre workout
Cream of rice, whey, banana, dates, honey, cinnamon, potassium, salt.
2 - Intra workout shake
Coconut water, dextrose, salt, potassium.
3 - Post workout
Cream of rice, whey, banana, dates, honey, blueberries, cinnamon, salt.
4 - meal
Chicken, jasmine rice, pineapple, micronutrients.
5 - meal
Chicken, jasmine rice, pineapple, micronutrients.
6 - meal
Chicken, jasmine rice, pineapple, micronutrients.
7 - meal
Beef, jasmine rice, micronutrients.
8 - meal
Cream of rice, whey, blueberries, peanut butter, almond butter, salt.
View attachment 140290
All thanks to you and the crew my brother
@Yuri How's it all going bro? Been a while since I've been active on EVO but will be floating around heaps more moving forward.Tasty meal pic and that post workout bowl looks serious fuel.
Macros are on point but 900 carbs you a beast!
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366
My dude that is absolutely incredible to hear your full time coaching now
hard work and dedication is paying dividends already and that’s just the beginning I’m sure!
Yesssss sir - grateful to have the boys!
Nice fuckin' work bro. Man I'm so stoked to hear your shoulder is goin well hey. Got most of your strength back?My dude that is absolutely incredible to hear your full time coaching now
Shoulder (knock on wood) is going really well, it was still hooky though tweaks and needed a bit more physiotherapy - but we’re good now
Heck yeah any of the Aussie sections will benefit from your presence and energy!
log update: Thursday - arms Happy Thursday EVO FAM, hope all my bros are having a killer week so far DREAM TEAM @Raptor Labs @Raptor Rep 4am arm and calf session in the bank this morning, killers session and took progression on all lifts again this week. Food bump again for this week, taking me to a total of 950g of carbohydrates daily and just over 5000 calories on training days. same as always for my PWO meal
Love your work brother
Thank you as always, they are setting the standard for the Aussie Underground.
Cream of rice, banana, whey, dates, blueberries, cinnamon, salt, honey.
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Hahah going for cardio at this rateLove your work brother
And another bump in carbs for the bro, you going for open class next season
nah final little bump since body weight held two weeks in a row again, waiting on blood to come back this week to determine the health phase
keeping high level here
Thank you as always, they are setting the standard for the Aussie Underground.
Cream of rice, banana, whey, dates, blueberries, cinnamon, salt, honey.
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nice meal pic
That's a solid plan to reverse diet and focus on growth. Really inspiring to see you pushing through after the injury.
That'd work
Thank you as always, they are setting the standard for the Aussie Underground.
Cream of rice, banana, whey, dates, blueberries, cinnamon, salt, honey.
View attachment 141335
you've gotta be growing like crazy on that much food can't wait to see
Thank you as always, they are setting the standard for the Aussie Underground.
Cream of rice, banana, whey, dates, blueberries, cinnamon, salt, honey.
View attachment 141335
@Yuri That is a nice plateful of nutritious food. I really like it. Those bananas and berries look fantastic.
Thank you as always, they are setting the standard for the Aussie Underground.
Cream of rice, banana, whey, dates, blueberries, cinnamon, salt, honey.
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You bring the energy for sure. EVO family loves your posts. the food is energetic as well! @YuriBIG EVO ENERGY
this is a nice alpha meal. @Yuri those bananas and berries look great! i love em for sure
Thank you as always, they are setting the standard for the Aussie Underground.
Cream of rice, banana, whey, dates, blueberries, cinnamon, salt, honey.
View attachment 141335
@Yuri Bros that satisfy the sweet tooth right there. Look like a banana split. Remind me of back home in Alabama when granny would take us to get ice cream at corner store.
Thank you as always, they are setting the standard for the Aussie Underground.
Cream of rice, banana, whey, dates, blueberries, cinnamon, salt, honey.
View attachment 141335
Ty my brother! Hope your killing it
Yes sir, we are running pre and post fast acting slin, titration with it went up as carbs went up
950 grams carbs you're absolutely beast mode
BG and BP both in a good place
Basically my body weight keeps holing as we go up in carbs, leading us to 950g now on training days
And yeah I’ve got a decent appetite so I can still get in the food right now, but sure it’ll drop off soon
@Yuri
bros the dirty south good, but they like to whip up on BBC's even to this day
yes why not
Trying to be hahahah950 grams carbs you're absolutely beast mode
you not trying you doing
log update: Sunday - rest day Happy weekend my EVO FAMILY, hope y’all have had killer days Dream Team @Raptor Labs @Raptor Rep Sunday is my second rest day of the week, followed by both my leg days - keeping me fresh as hell for the two biggest sessions of the training week block Steps still stay at 10k, food still stays quite high currently on my rest days. Getting ready to go into a cruise and health phase next week, excited to take a quick cruise phase so we can set up the next big push-up soon. leg session and meal updates incoming Monday, enjoy the weekend my bros!
Good rest day logged
As always, can’t thank my brothers enough for all of the support daily!
big evo loveGood rest day logged
staying at 10k steps and keeping food high on rest days is the right move for recovery
10k steps for the WINT
big evo love
Yes sir 10k steps daily, really helps keep my digestion flowing to
been a great growth phase brother
As always, can’t thank my brothers enough for all of the support daily!
thanks you for all your help post surgery brother - quick health phase since we’re not in a bad spot the big blast again (but with optimised training an execution)
Log Update - Wednesday 
Happy Wednesday my EVO FAMILY, wishing all of you killer days ahead! My current post workout meal as always, my meal plan and accuracy with it is the same 7 days a week right now, I very much prefer to have a structured meal plan that doesn’t change. In the past I use to fit my macros daily and chop and change my meals day to day - but since swapping to a set meal plan I have had the most amount of success inside and outside of the gym because of it meal as always is: cream or rice, whey, banana, dates, blueberries, honey, cinnamon, salt and my trust shot of Rapid Insulin thanks to my bros
finally the beautiful meals are back
@Raptor Labs @Raptor Rep
45g protein | 200g carbs | 2g fat
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@Yuri
Cheers my bro, nothing to fancy but it what I eat dailyfinally the beautiful meals are back
Agreed my brother, I think flexibility for most people is a better choice
happy hump day legend
@Raptor Labs @Raptor Rep
45g protein | 200g carbs | 2g fat
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@Yuri looks really good champ! this is some good eats! love to see it
@Raptor Labs @Raptor Rep
45g protein | 200g carbs | 2g fat
View attachment 143651
bros that a nice little sweet meal. i showed my wife and told her to make it for me. she was like aight lol @Yuri
@Raptor Labs @Raptor Rep
45g protein | 200g carbs | 2g fat
View attachment 143651
Heck of a job on these little meals you're putting together. @Yuri you are doing a hardcore job. nice carbs and sugars
@Raptor Labs @Raptor Rep
45g protein | 200g carbs | 2g fat
View attachment 143651
@Yuri we love to see the delicious food that you're putting together. It looks fantastic and it's good. Carbs and sugars a healthy dessert option.
@Raptor Labs @Raptor Rep
45g protein | 200g carbs | 2g fat
View attachment 143651
nice work on this littler dessert. its a healthy fruit dessert. very nice you always put good stuff togehter! @Yuri
@Raptor Labs @Raptor Rep
45g protein | 200g carbs | 2g fat
View attachment 143651
Thanks as always brother- your a legend!
Looks fancyCheers my bro, nothing to fancy but it what I eat daily
@Yuri simple and delicious!!
@Raptor Labs @Raptor Rep
45g protein | 200g carbs | 2g fat
View attachment 143651
Thanks brother
Im a massive advocate for having set meals weekly so easy to lock it in and not stray. Especially if you can prep everythign.
@Raptor Labs @Raptor Rep
45g protein | 200g carbs | 2g fat
View attachment 143651
i try!
Legit my bro, I’ve mad such much mor progress and pushed my food way higher with better composition now from this - off plan eating and chasing foods all the time was holding heaps of progress back for myself personallyIm a massive advocate for having set meals weekly so easy to lock it in and not stray. Especially if you can prep everythign.
Killer as always my brother
that is what its all about!Your always being the good vibes to the forums my man
Log Update - Sunday EVO FAM, happy Sunday to all my brothers and hope y’all have had killer weekends and getting ready for a fresh new week Dream Team: @Raptor Labs @Raptor Rep Second rest day of my training week today and getting well rested for a massive leg session in the morning steps remain at 10k on rest days still, carbs are and calories slightly reduce to to no need for my normal peri-workout nutrition We’re going into a short health phase and cruise as of this week, give the body a quick break before we go into my second push-up phase I’ll have full update this week with the game plan and slight adjustments to nutrition and training during this health phase standard daily meal plan for me over here: Big love evo brothers - keep killing it!
nice meal pic
Kings of the Aussie underground!
chicken, rice, greens, pineapple.
Huge advocate (for myself) of sticking to a daily structured meal plan 7 days - the consistency has paid dividends for daily predictions and has allowed us to push ky daily calories to over 5000 now, and for a small fella that’s a lot of food hahah
View attachment 145484
I love how you have a lot of small meals @Yuri
nice meal pic
helps with my digestion for sure, pushing calories quite high so super important that my digestive system is smooth right now haha
7 meals is the oldschool way
Log Update: Monday Happy Monday my EVO Family, hope yall kicked off the week with a killer session 4am leg session in the bank this morning, first leg session of the week off the bat of a rest day Team Raptor Always: quick look at my 3, 4, and 5 chicken and rice meals of the day, these are my staples during the day and never change Chicken, rice, pineapple, micros. nothing fancy as I’m eating on the go - but the macros and numbers is what matters most to me.
the don mega of consistency
@Raptor Labs @Raptor Rep
Currently having 7 meals at 5k calories, I eat frequently due to the fact I start my session at 4am daily do up for quite a long time
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@Raptor Labs @Raptor Rep
Currently having 7 meals at 5k calories, I eat frequently due to the fact I start my session at 4am daily do up for quite a long time
View attachment 145965
Pineapple is interesting but sounds amazing, I am going to try and add it somewhere
@Raptor Labs @Raptor Rep
Currently having 7 meals at 5k calories, I eat frequently due to the fact I start my session at 4am daily do up for quite a long time
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It just aids in digestion my brother, and ads a second form of texture of carbs because they are high right now
Cheers as always sirGood update and the meals look tasty
4am leg work is brutal!
5k calories impressive you got that into 7 meals
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46
I love pineapple but damn they are expensive (like most fruits here now)... 5 bucks for a small one.It just aids in digestion my brother, and ads a second form of texture of carbs because they are high right now
Most people are 50/50 on the sweet and salty though
Leg day right out of the gates I love it. Pineapple is an underrated carb for sure it even agrees with my non carb gut. You’re kicking ass bro! 5000 cals you’re gonna put on some nice lean tissue if you keep that up!
@Raptor Labs @Raptor Rep
Currently having 7 meals at 5k calories, I eat frequently due to the fact I start my session at 4am daily do up for quite a long time
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Yeah bro they have been going up in price hey (I’m guessing you’re in Aus to?)
Thank you big bro, and for adding to my log
If course bro I love your log, and forearm veins! LolThank you big bro, and for adding to my log
Heck yeah bro right now the pineapple is really going down a treat with all the rice - I’m a huge fan of sweet and salty
What was 1g of TrenA like last Spring? That’s the highest I’ve seen in a while and I remember scrolling through your log a while back and meant to ask you.
Feeling focused, however fatigue and hunger are more elevated this week than before but still quite a bit of fat to get off so no stopping
Training: rest day
Steps: 13k
Powered by: @Raptor Labs @Raptor Rep
piccy: some of my meals today, I won’t bother listing individual macros as they unique to me.
1: chicken, rice, zucchini, tomato, salad matter, home made pickled chilli’s.
2: chicken, zucchini, carrot, cucumber, salad matter.
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@LevButlerov All the boys meals look great! I wanna see macros for them for sure though
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
Nutrition absolutely dialed in bro. Solid work. Hope you're looking after yourself and still getting plenty of quality time with the missus!
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.
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
Big love you handsome unit
Thank you my bro
Ohh my gosh that was a typo on the 800 I’m so sorry; it was meant to say 80-100mg weekly haha The most I’ve ever run tren was about 400mg when I was younger and much sillier, even at 150mg the side were creeping up I’d probably not run tren again unless I really felt I needed it
Hahaha I was kinda hoping that was a typo.Thank you my bro
Hahah lucky you picked up on it
I only had a quick dip for 6 weeks to see how it felt after years away haha
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