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Fucking love that brother thats what is there for too! Just to say fuck it all ima go thrash these fucking weights and we always feel better afterwards
brooo you leaning out fast!!!!! Well done brother 
brooo you leaning out fast!!!!! Well done brother 
LevButlerov
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You look leaner in those pics for sure, the shape is coming through well
@XxDennxX Good day even if unplanned, nice volume on arms and triceps hit hard!
Gym sessions always make the days better right? Always brightens up my mood. Gotta feed the addiction somehow and no better way to do then with training
Four lbs lost since 2 weeks ago looking good. Try to continue to stay at 1900 calories with the volume of training you're doing. You don't want to sacrifice recovery for weight loss just for the sake of weight loss as you'll lose muscle. Nice to see your fats are up to a healthy 64g here, a lot better than before.
Are your egg white cartons the 500g kind? Or do you buy the big tall ones?
im confused on how to stay at 1900 calories, but being recommended to up my macros?
64g of fat is already like 600 calories, so what should my other macros be at?
get a lot of different recommendations and getting pretty lost on which path to take
and i get the 1000g cartons
What I was implying is that if you wanted to keep the fats where they are but up the protein and hence calories don't be afraid to do that.
With your workouts you'll need protein for recovery and carbs for endurance but if you can keep up the pace while just adding a bit more carbs you can add a lot more protein if you want. 50 more grams of protein will be 200cals and 100 more grams of carbs would be 400cals so 2500cals might be okay. You'll lose weight slower but you'll be sure to hang onto your muscle while fueling your workouts better.
If it were me I'd just add 100g more of protein and add 0g carbs and up my cals to 2300 but that's just me.
bros nice one on the update. what that on your phone ? like stickers or something. those dinosaurs? lol @XxDennxX
food is looking good. can of tuna and fruit is simple and cheap @XxDennxX doesn't get any simpler than that.
@XxDennxX any particular meaning of those? seems like something kids would do. nothing wrong with it just curious lol
great job man on the sobriety. keep that up man. no need to mess with anything like that. stay clean and you will gain @XxDennxX
no meaning brother, i just thought they were cool lol
i am 26 so i guess im still a little childish
Nothing wrong with that man. I see a lot of people doing that. You should be yourself.no meaning brother, i just thought they were cool lol
i am 26 so i guess im still a little childish
always am brother haha appreciate it
Bros. That's pretty funny, but it's cool. My wife into that stuff too. She from Japan
Daily Log: 06/11/2025
out for the weekend, ill see how the macros and diet go i guess
spent the day at my mothers, she made sushi and stuff, really heavy on the fats today (didnt realize how much was in an avocado)
10 attachment limit hahah - skipped out on the one old pic but will keep em all on there
Weight: 176.8
Progress Pics:
Days Sober: 114
Workout:
1.5km walk to gym
10m 4mph brisk walk
1.5km walk home
Food:
meal 1 - coffee, 2 breakfast sandwiches
Pre Workout - 1 scoop protein, 1/2c oats, 1cup berries/fruits
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
Meal 2 - can of tuna
meal 3 - 2 homemade sushi salmon rolls (12pc)
snack - protein
Macros:
Cal - 2630
P - 159 (weak)
C - 250
F - 115 (fuckin rough - avocado was killer lol - as well as the salmon sushi)
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
out for the weekend, ill see how the macros and diet go i guess
spent the day at my mothers, she made sushi and stuff, really heavy on the fats today (didnt realize how much was in an avocado)
10 attachment limit hahah - skipped out on the one old pic but will keep em all on there
Weight: 176.8
Progress Pics:
Days Sober: 114
Workout:
1.5km walk to gym
10m 4mph brisk walk
1.5km walk home
Food:
meal 1 - coffee, 2 breakfast sandwiches
Pre Workout - 1 scoop protein, 1/2c oats, 1cup berries/fruits
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
Meal 2 - can of tuna
meal 3 - 2 homemade sushi salmon rolls (12pc)
snack - protein
Macros:
Cal - 2630
P - 159 (weak)
C - 250
F - 115 (fuckin rough - avocado was killer lol - as well as the salmon sushi)
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
Attachments
Food looks elite mate
Dont stress on the fat, when your enhanced you can go low fat, as a natty you need the fat for hormone production.
bros i got those things all over the place. never noticed them before until i saw your phone
that is what these logs are all about
Daily Log: 08/11/2025
Slack of a log today - ill be back at it tomorrow
- cant weigh in (no scale)
- no gym day off
- doing my step 5 with my sponsor today!
- spending the weekend at my moms
Weight: ???
Progress Pics:
Days Sober: 115
Food:
meal 1 - coffee, beets and feta salad, atrichoke and olives on pita, bacon, coconut water
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 2 - 2 burgers
meal 3 - lamb chop, mashed potato, greek salad
snack - chips
Macros: impossible to measure the macros on my moms cooking
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
Slack of a log today - ill be back at it tomorrow
- cant weigh in (no scale)
- no gym day off
- doing my step 5 with my sponsor today!
- spending the weekend at my moms
Weight: ???
Progress Pics:
Days Sober: 115
Food:
meal 1 - coffee, beets and feta salad, atrichoke and olives on pita, bacon, coconut water
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 2 - 2 burgers
meal 3 - lamb chop, mashed potato, greek salad
snack - chips
Macros: impossible to measure the macros on my moms cooking
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
@XxDennxX nice work man. Love seeing the days sober climbing! Keep killin this brother
Daily Log: 09/11/2025
- snows got me stuck at my gfs for an extra day
- no weigh in
- forgot morning progress pics
Weight: x
Progress Pics: x
Days Sober: 116
Food:
meal 1 - coffee, egg whites, piece of toast
meal 2 - protein shake with fruit
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 3 - lasagna soup, garlic bread, ricotta cheese
snack - homemade hot chocolate (turned out incredible)
macros - no scale so cant measure today
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
- snows got me stuck at my gfs for an extra day
- no weigh in
- forgot morning progress pics
Weight: x
Progress Pics: x
Days Sober: 116
Food:
meal 1 - coffee, egg whites, piece of toast
meal 2 - protein shake with fruit
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 3 - lasagna soup, garlic bread, ricotta cheese
snack - homemade hot chocolate (turned out incredible)
macros - no scale so cant measure today
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
@XxDennxX Legit updates on the log........
LevButlerov
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You look good in the pics, definitely leaning out while holding shape.Daily Log: 08/11/2025
Slack of a log today - ill be back at it tomorrow
- cant weigh in (no scale)
- no gym day off
- doing my step 5 with my sponsor today!
- spending the weekend at my moms
Weight: ???
Progress Pics:
View attachment 139447
View attachment 139448
View attachment 139449
Days Sober: 115
Food:
meal 1 - coffee, beets and feta salad, atrichoke and olives on pita, bacon, coconut water
View attachment 139450
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 2 - 2 burgers
meal 3 - lamb chop, mashed potato, greek salad
snack - chips
Macros: impossible to measure the macros on my moms cooking
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
@XxDennxX 115 days sober is strong progress, keep that streak going EVO family support!
Clean food choices overall, pretty much mainly meat. But chips can you swap to protein chips?
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366
@toddthelineman @Madmax46
LevButlerov
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Good update I like today food intake more but again can we swap the snack?
in my regular days my snacks are like protein and fruit or something - i was just away visiting my girlfriend and family for the weekend so options were more lenient haha
LevButlerov
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if you have budget buy some protein chips and bars bring them with you
protien bar, some walnuts and a piece of fruitif you have budget buy some protein chips and bars bring them with you
That food looks insanely good manDaily Log: 08/11/2025
Slack of a log today - ill be back at it tomorrow
- cant weigh in (no scale)
- no gym day off
- doing my step 5 with my sponsor today!
- spending the weekend at my moms
Weight: ???
Progress Pics:
View attachment 139447
View attachment 139448
View attachment 139449
Days Sober: 115
Food:
meal 1 - coffee, beets and feta salad, atrichoke and olives on pita, bacon, coconut water
View attachment 139450
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 2 - 2 burgers
meal 3 - lamb chop, mashed potato, greek salad
snack - chips
Macros: impossible to measure the macros on my moms cooking
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
Like those Quest chips? Please don't tell me you mean those lolif you have budget buy some protein chips and bars bring them with you
Daily Log: 10/11/2025
- will finally be home tonight
- back to regular scheduling tomorrow
- wont be able to make it to the gym again, fuckin brutal
Weight: x
Progress Pics: x
Days Sober: 117
Food:
meal 1 - coffee, egg whites, sundried tomatos, ricotta cheese, slice of toast
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 2 - lasagna soup
meal 3 - 2 burgers , 1 bun
snack - protein, fruit and berries
meal 4 - mac and cheeze
macros - no measuring today
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
- will finally be home tonight
- back to regular scheduling tomorrow
- wont be able to make it to the gym again, fuckin brutal
Weight: x
Progress Pics: x
Days Sober: 117
Food:
meal 1 - coffee, egg whites, sundried tomatos, ricotta cheese, slice of toast
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 2 - lasagna soup
meal 3 - 2 burgers , 1 bun
snack - protein, fruit and berries
meal 4 - mac and cheeze
macros - no measuring today
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
LevButlerov
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LevButlerov
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was the mac n cheese any good?
oh hell yeah, deliciouswas the mac n cheese any good?
Ewww gross lol. Pick neither bro lol. Those quest chips taste like chalk and cardboard haha.
First ketchup on steak now this...you ate like a old school bodybuilder for too long. Your pallet is all outta wack
LevButlerov
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don't be such a hater for quest lol
LevButlerov
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get a pic next time
The bars and cookies and stuff I definitely recommend to all. Best tasting stuff in the business. The Reese's PB cups taste almost as good as the real thing.don't be such a hater for quest lol
Please don't waste your money on the chips! They are disgusting. Especially if you're expecting it to taste remotely like a Dorito lol
LevButlerov
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The chips healthier than Doritos
Daily Log: 11/11/2025
feeling so much better getting the macros up holy fuck boys - workout was a little fucked today but i missed it too much lol
skipped the bike after - absolutely cooked after that
Weight: 176.6
Progress Pics:
Days Sober: 118
1.5km walk to gym
10m walk 4mph
smith incline bench - 12 2x45wu, 115 2x12, 135 2x8
incline dumbell - 50x10, 55 2x8
chest press machine - 125 x9 x7, x6 DS 110x4
cable pec fly HIGH - 15x8, 20x6, 15x8
cable pec fly REGULAR - 20x6, 15 2x8
cable pec fly LOW - 10 3x8
1 arm pec deck - 90 x15, 120x12
2 arm pec deck - 120x8
skullcrushers - 60 3x12
close grip bench - 75x12, 95x8
v bar pull down - 50x12, 60 2x8
1.5km walk home
Food:
meal 1 - coffee, protein, milk
meal 2 - 3 slices bacon, 100g egg white, 3 eggs, 1tbsp sundried tomatoes
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 3 - 1c blueberries, 1c oats, 1/2 scoop protein, 1c milk, 125g cottage cheese, 2tbsp chia seeds
meal 4 - 2 cups pasta, alfredo, sausage
meal 5 - 10 buffalo chicken bites
macros -
Cals 3044
P 221
F 114
C 305
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
feeling so much better getting the macros up holy fuck boys - workout was a little fucked today but i missed it too much lol
skipped the bike after - absolutely cooked after that
Weight: 176.6
Progress Pics:
Days Sober: 118
1.5km walk to gym
10m walk 4mph
smith incline bench - 12 2x45wu, 115 2x12, 135 2x8
incline dumbell - 50x10, 55 2x8
chest press machine - 125 x9 x7, x6 DS 110x4
cable pec fly HIGH - 15x8, 20x6, 15x8
cable pec fly REGULAR - 20x6, 15 2x8
cable pec fly LOW - 10 3x8
1 arm pec deck - 90 x15, 120x12
2 arm pec deck - 120x8
skullcrushers - 60 3x12
close grip bench - 75x12, 95x8
v bar pull down - 50x12, 60 2x8
1.5km walk home
Food:
meal 1 - coffee, protein, milk
meal 2 - 3 slices bacon, 100g egg white, 3 eggs, 1tbsp sundried tomatoes
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 3 - 1c blueberries, 1c oats, 1/2 scoop protein, 1c milk, 125g cottage cheese, 2tbsp chia seeds
meal 4 - 2 cups pasta, alfredo, sausage
meal 5 - 10 buffalo chicken bites
macros -
Cals 3044
P 221
F 114
C 305
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
LevButlerov
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Strong update, the 135 bench and 55 dumbbells are solid numbers while pushing intensity back up.
@XxDennxX you're keeping protein high thats #1
Daily Log: 12/11/2025
Weight: 176.8
Progress Pics:
Days Sober: 119
1.5km walk to gym
10m walk 4mph
deadlift smith - 65 2x8wu, 115x8, 205 2x6
smith row - 95 2x8, 105x8
close grip cable row - 145x6, 115 2x10
cable pulldowns - 40 2x10 x9
lat pulldowns - 130x6, 115 3x8
1 arm lat pulldown machine - 120 3x8
row machine - 110 x8, 120 2x8
1.5km walk home
Food:
meal 1 - coffee, 3 eggs, 100g egg whites, sundried tomatoes, 2tbsp cream cheese, red onion
meal 2 - tuna
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 3 - 1c blueberries, 1/2c oats, 1 scoop protein, 1/3c milk, 125g cottage cheese, 2tbsp chia seeds
meal 4 - spaghetti and meat sauce
meal 5 - protein
macros -
Cals 2334
P 196
F 71
C 237
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
Weight: 176.8
Progress Pics:
1.5km walk to gym
10m walk 4mph
deadlift smith - 65 2x8wu, 115x8, 205 2x6
smith row - 95 2x8, 105x8
close grip cable row - 145x6, 115 2x10
cable pulldowns - 40 2x10 x9
lat pulldowns - 130x6, 115 3x8
1 arm lat pulldown machine - 120 3x8
row machine - 110 x8, 120 2x8
1.5km walk home
Food:
meal 1 - coffee, 3 eggs, 100g egg whites, sundried tomatoes, 2tbsp cream cheese, red onion
meal 2 - tuna
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
meal 3 - 1c blueberries, 1/2c oats, 1 scoop protein, 1/3c milk, 125g cottage cheese, 2tbsp chia seeds
meal 4 - spaghetti and meat sauce
meal 5 - protein
macros -
Cals 2334
P 196
F 71
C 237
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
LevButlerov
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You look leaner in the pics
the 205lb smith deads with all that row volume make it a strong back day
Macros at 196 protein low lets boost it up @XxDennxX
thanks brother! will do on the protein!You look leaner in the pics
the 205lb smith deads with all that row volume make it a strong back day
Macros at 196 protein low lets boost it up @XxDennxX
Good work staying sober, good training volume, why L Theanine in the AM? I use it for sleep just curious
honestly not sure lol! ill move it to my nighttime supplements
Daily Log: 13/11/2025
Weight: 177.1
Progress Pics:
Days Sober: 120
1.5km walk to gym
10m walk 4mph
military press smith 95 3x10 x8
dumbell shoulder press 40 x8 2x10
dumbell side lat raises 15 4x10
dumbell front raises 20 4x8
cable side lat raises 15 x4 10x6, 10 3x10
reverse barbell curls 50 x10 3x12
barbell curls 60x10, 50 2x10
preacher machine 1 arm 50 x11 x10
rope hammer curls 40 3x10
hammer curls 35x6/ds/30x6, 30x6/ds/25x6, 25x8/ds/20x8
1.5km walk home
Food:
meal 1 - coffee, 1 scoop protein, 2c milk
meal 2 - 150g egg whites. 3 eggs. pb&j sandwich, 1.5c milk, banana
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
neal 3 - 1c blueberries, 1tbsp peanut butter, 1 scoop protein, 1/2c oats, 2tbsp chia seeds, 130g cottage cheese
macros -
Cals 3282
P 222
F 100
C 386
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
Weight: 177.1
Progress Pics:
Days Sober: 120
1.5km walk to gym
10m walk 4mph
military press smith 95 3x10 x8
dumbell shoulder press 40 x8 2x10
dumbell side lat raises 15 4x10
dumbell front raises 20 4x8
cable side lat raises 15 x4 10x6, 10 3x10
reverse barbell curls 50 x10 3x12
barbell curls 60x10, 50 2x10
preacher machine 1 arm 50 x11 x10
rope hammer curls 40 3x10
hammer curls 35x6/ds/30x6, 30x6/ds/25x6, 25x8/ds/20x8
1.5km walk home
Food:
meal 1 - coffee, 1 scoop protein, 2c milk
meal 2 - 150g egg whites. 3 eggs. pb&j sandwich, 1.5c milk, banana
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
neal 3 - 1c blueberries, 1tbsp peanut butter, 1 scoop protein, 1/2c oats, 2tbsp chia seeds, 130g cottage cheese
macros -
Cals 3282
P 222
F 100
C 386
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
Its really good for switching your bodys stress off and lowering hr before bed
Mrs uses it in the day time 2 with a coffee, calms her right down.
I notice its in alot of energy drinks and pre workouts too, maybe there is a syngergy with caffeine I dont know about
LevButlerov
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You’re staying lean in the pics @XxDennxX
the shoulder session with 95lbs smith presses and solid curl volume looks strong!
Good stuff
@XxDennxX nice job on the different foods you're putting together. Try and get more cleaner though. More whole food options. For example, the spaghetti and meat sauce isn't going to be a great option at all. Swap. Swap that out for a better carb option. Maybe potatoes.
yeah i try, but its not always "my turn" to cook in the house, and i cant make other food sometimes
do what I can with what I've got!
will do my best to stay away from pastas
It's an amino acid and a lot of times they'll add it. it helps calm people down and it helps with jitters. so its not a bad idea @Dreamer
nice job on the dumbbells. lots of good volume on that @XxDennxX also keeping that protein strong over 200+
@XxDennxX bros nice you getting in some light cardio with a walk. walking go a long way and its easy on the joints too
you need to food prep. that will be your solution. you can prep food for days so it won't matter whose turn it is to cook, the food will already be made @XxDennxX
ask your mom to cook you more healthy options. or get her healthier types of pasta. the main issue with pasta is the refined flours
it doesnt work like that in my current living situation sadly
i dont live with my mom brother,
i cook for myself majority of the times, but when someone else in the house cooks, im not really allowed to cook something else sadly
yeah i understand theyre refined flours - ill live for now until i move outta here inna couple months - til then i gotta deal with what i got
Daily Log: 14/11/2025
low on groceries til tmrw
no eggs so tough breakfast and dinner
Weight: 179
Progress Pics:
Days Sober: 121
1.5km walk to gym
10m walk 4.5mph
incline smith bench 115x12, 145x6, 135x8, 135x6, 115x10
incline dumbell press 55x8, 60x6, 55 x8, 50x10
decline press machine 100x8, 120x8, 120x8, 100x10
cable pec fly LOW 15x6 10 3x10
cable pec fly REG 20x6, 15 3x8
cable pec fly HIGH 15 4x8
15m bike at ~16mph
1.5km walk home
Food:
meal 1 - coconut milk, pancakes, bacon
meal 2 - 4 slices whole wheat bread, can of tuna
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
Meal 3 - 1c blueberry, 1/2c oats, 1 scoop protein, 100g vanilla yogurt, 125g cottage cheese, 2tbsp pumpkin seed, 2tbsp chia seeds, 2tbsp flaxseed
meal 4 - pasta and meat sauce
meal 5 - protein
macros -
Cals 2563
P 177
F 93
C 259
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, 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, L-theanine
low on groceries til tmrw
no eggs so tough breakfast and dinner
Weight: 179
Progress Pics:
Days Sober: 121
1.5km walk to gym
10m walk 4.5mph
incline smith bench 115x12, 145x6, 135x8, 135x6, 115x10
incline dumbell press 55x8, 60x6, 55 x8, 50x10
decline press machine 100x8, 120x8, 120x8, 100x10
cable pec fly LOW 15x6 10 3x10
cable pec fly REG 20x6, 15 3x8
cable pec fly HIGH 15 4x8
15m bike at ~16mph
1.5km walk home
Food:
meal 1 - coconut milk, pancakes, bacon
meal 2 - 4 slices whole wheat bread, can of tuna
Gym water - 5g creatine, revolution hydration, 1/2 tsp sea salt
Water with apple cider vinegar with mother
Meal 3 - 1c blueberry, 1/2c oats, 1 scoop protein, 100g vanilla yogurt, 125g cottage cheese, 2tbsp pumpkin seed, 2tbsp chia seeds, 2tbsp flaxseed
meal 4 - pasta and meat sauce
meal 5 - protein
macros -
Cals 2563
P 177
F 93
C 259
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, 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, L-theanine
LevButlerov
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on the days you can't do eggs, can you add more protein powder? or budget issues? @XxDennxX
good training I like your inclines, can you drop set to 15?
ah okay well try your best then
yeah you gotta do what you gotta do!
@XxDennxX Solid work....keep going.......
Daily Log: 17/11/2025
absolutely terrible cold the past couple days - body aches, headaches and a rough cough.
didnt leave my bed once i dont think... finally feeling a bit better but taking another day off
i know the processed food isnt good, but its what we had lol
Weight: 179.6
Progress Pics:
Days Sober: 124
Food:
meal 1 - 3 slices bacon, 2 slices whole wheat bread, 3 eggs, 1 avocado
meal 2 - noodles, tuna
water - creatine, 1/2tsp salt
meal 3 - 2c rice, 1c ground beef
meal 4 - 3 chicken dogs, 130g cottage cheese, 1 scoop protein
macros -
Cals 2751
P 195
F 100
C 272
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, 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, L-theanine
absolutely terrible cold the past couple days - body aches, headaches and a rough cough.
didnt leave my bed once i dont think... finally feeling a bit better but taking another day off
i know the processed food isnt good, but its what we had lol
Weight: 179.6
Progress Pics:
Days Sober: 124
Food:
meal 1 - 3 slices bacon, 2 slices whole wheat bread, 3 eggs, 1 avocado
meal 2 - noodles, tuna
water - creatine, 1/2tsp salt
meal 3 - 2c rice, 1c ground beef
meal 4 - 3 chicken dogs, 130g cottage cheese, 1 scoop protein
macros -
Cals 2751
P 195
F 100
C 272
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, 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, L-theanine
LevButlerov
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You look good in the pics even sick and the size holding at 179 looks solid.
@XxDennxX Bump your multivitamin dose and increase your vitamin D and vitamin C for a week because that will help you recover faster from the cold.
Daily Log: 18/11/2025
Weight: 179.6
Progress Pics:
Days Sober: 125
incline bench smith 115x12, 135x8, 125x8, 115x10
incline dumbell 55x6, 50 2x8, 45x10
decline chest press machine 120 3x12
low pec fly cable 15 2x8
mid pec fly cable 15 2x8
high pec fly cable 20x8 15x8
skullcrushers 60 2x12 x10
1 arm angled cable pulldown 15 3x8, 10x8
v bar pulldown 50 x12
Food:
meal 1 - coffee, banana, 12oz milk
meal 2- 2 slices whole wheat bread, 1 bagel, creamcheese, raspberry jam, 3 eggs, 3 slices bacon, applesauce
water - creatine, 1/2tsp salt, hydration mix, apple cider vinegar
meal 3 - 1c blueberry, 2tbsp peanut butter, 1 scoop protein, 1c milk, 1/2c oats, 2tbsp chia seeds, 2tbsp ground flaxseed, 2tbsp pumpkin seeds, 100g natural yogurt, 125g cottage cheese
meal 4 - cold cut sandwich
meal 5 - 1/3lb ground beef, 1/2lb ground turkey, 1c rice
macros -
Cals 3407
P 216
F 142
C 326
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, CoQ10, multivitamin
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt, apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine, L-theanine
Weight: 179.6
Progress Pics:
Days Sober: 125
incline bench smith 115x12, 135x8, 125x8, 115x10
incline dumbell 55x6, 50 2x8, 45x10
decline chest press machine 120 3x12
low pec fly cable 15 2x8
mid pec fly cable 15 2x8
high pec fly cable 20x8 15x8
skullcrushers 60 2x12 x10
1 arm angled cable pulldown 15 3x8, 10x8
v bar pulldown 50 x12
Food:
meal 1 - coffee, banana, 12oz milk
meal 2- 2 slices whole wheat bread, 1 bagel, creamcheese, raspberry jam, 3 eggs, 3 slices bacon, applesauce
water - creatine, 1/2tsp salt, hydration mix, apple cider vinegar
meal 3 - 1c blueberry, 2tbsp peanut butter, 1 scoop protein, 1c milk, 1/2c oats, 2tbsp chia seeds, 2tbsp ground flaxseed, 2tbsp pumpkin seeds, 100g natural yogurt, 125g cottage cheese
meal 4 - cold cut sandwich
meal 5 - 1/3lb ground beef, 1/2lb ground turkey, 1c rice
macros -
Cals 3407
P 216
F 142
C 326
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, CoQ10, multivitamin
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt, apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine, L-theanine
LevButlerov
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Progressing I like that
food steady but fats a bit high vs protein, can you cut the fats down? @XxDennxX like cut the flax and peanut butter a bit
will do brotherProgressing I like that
LevButlerov
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keep us posted
Daily Log: 19/11/2025
no gym today - sore af and still not too recovered, gonna just do a long walk and maybe some pushups and abs for today at home
Weight: 179.3
Progress Pics: no pics today
Days Sober: 126
Food:
meal 1 - coffee, banana, 12oz milk, applesauce unsweetened
meal 2 - tuna
meal 3 - ground beef, sweet potato, cheese
water - creatine, 1/2tsp salt, apple cider vinegar
meal 4 - protein pumpkin pie bowl
meal 5 - rice and chickpea/chicken stirfry
meal 6 - ground beef, sweet potato
macros -
Cals 3220
P 216
F 89
C 397
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, CoQ10, multivitamin
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt, apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine, L-theanine
no gym today - sore af and still not too recovered, gonna just do a long walk and maybe some pushups and abs for today at home
Weight: 179.3
Progress Pics: no pics today
Days Sober: 126
Food:
meal 1 - coffee, banana, 12oz milk, applesauce unsweetened
meal 2 - tuna
meal 3 - ground beef, sweet potato, cheese
water - creatine, 1/2tsp salt, apple cider vinegar
meal 4 - protein pumpkin pie bowl
meal 5 - rice and chickpea/chicken stirfry
meal 6 - ground beef, sweet potato
macros -
Cals 3220
P 216
F 89
C 397
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, CoQ10, multivitamin
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt, apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine, L-theanine
LevButlerov
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Getting a glimps of @LevButlerov's real age here hahaha dont let the shredded rig fool yadon't be such a hater for quest lol
Bro your leaning out really well! And i really love your commitment to improving at any given chance, much much respect.
Macros are looking much better brother, i know your situation is complicated with the food so i just want to say you are doing a great job and im proud of you bro.
Keep it up legend.
@XxDennxX Great job man. I'm glad to see that you are staying sober. I have not touched anything myself in a long time so I don't even miss it or anything. So it's great to hear that you are on point.
the push split is solid. just go easy on all the inclines. can easily tear up your shoulders @XxDennxX
bros you got good updates. keep improving diet that crucial @XxDennxX want to see yo hitting healthier food and food prep
@XxDennxX the diet is getting better. I'm seeing more clean options and whole food options. That is a great thing. You will continue to improve if you keep that up.
Keep putting in the hours in the gym. The consistency is what's going to pay off for you. You need to build up your conditioning but we believe that you will for sure. I got all the confidence in you. @XxDennxX
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shhh dont tell anyone im old
lol
@XxDennxX I’m with the guys I’d cut the fats down some and up the protein a bit
Daily Log: 20/11/2025
Weight: 179.6
Progress Pics: forgot today
Days Sober: 127
reverse barbell curl 50 2x12 x10
barbell curl 60 3x8
hammer curls 35 3x10
1 arm preachet dumbell 25x10 30 2x8
rope cable curl 45x8 40 2x10
incline curl machine 80 x10
close row cable 115 3x8
cable pullovers 35 3x8
bent over barbell rows 95 2x8, 75x10 slow
smith deadlift 115x8,
Food:
meal 1 - coffee, 3eggs, 3 slices of bacon, 2 pieces of toast, protein, milk, chia seeds, oats
meal 2 - rice with chicken and chickpea stir fry
water - creatine, 1/2tsp salt, apple cider vinegar, hydration mix
meal 3 - rice noodles and ground beef
meal 4 - .75lb ground beef, 1 bun
macros -
Cals 3243
P 226
F 110
C 340
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, CoQ10, multivitamin
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt, apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine, L-theanine
Weight: 179.6
Progress Pics: forgot today
Days Sober: 127
reverse barbell curl 50 2x12 x10
barbell curl 60 3x8
hammer curls 35 3x10
1 arm preachet dumbell 25x10 30 2x8
rope cable curl 45x8 40 2x10
incline curl machine 80 x10
close row cable 115 3x8
cable pullovers 35 3x8
bent over barbell rows 95 2x8, 75x10 slow
smith deadlift 115x8,
Food:
meal 1 - coffee, 3eggs, 3 slices of bacon, 2 pieces of toast, protein, milk, chia seeds, oats
meal 2 - rice with chicken and chickpea stir fry
water - creatine, 1/2tsp salt, apple cider vinegar, hydration mix
meal 3 - rice noodles and ground beef
meal 4 - .75lb ground beef, 1 bun
macros -
Cals 3243
P 226
F 110
C 340
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, CoQ10, multivitamin
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt, apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine, L-theanine
@XxDennxX progress is coming along bro! Awesome work!
LevButlerov
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Good arm and back work today even without pics
the 60 barbell curls with the 35 hammers hit clean and the 115 close rows I like those. @XxDennxX
Daily Log: 21/11/2025
Weight: 180.4
Before:
Progress Pics:
Days Sober: 128
smith squat 165 2x6, 115x12
rdl smith 115x8, 125 2x8
squat press 180x12, 360 2x8
leg extension 120 4x8
calf raises machine 80x15, 120x12,
Food:
meal 1 - coffee, 3eggs, 3 slices of bacon, 2 pieces of toast, protein, milk, chia seeds, oats, banana
water - creatine, 1/2tsp salt, apple cider vinegar, hydration mix
meal 2 - 1/2lb ground beef
meal 3 - 4 slices of pizza
meal 4 - beef stew
meal 5 - protein
macros -
Cals 2666
P 206
F 104
C 233
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, CoQ10, multivitamin
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt, apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine, L-theanine
Weight: 180.4
Before:
Progress Pics:
Days Sober: 128
smith squat 165 2x6, 115x12
rdl smith 115x8, 125 2x8
squat press 180x12, 360 2x8
leg extension 120 4x8
calf raises machine 80x15, 120x12,
Food:
meal 1 - coffee, 3eggs, 3 slices of bacon, 2 pieces of toast, protein, milk, chia seeds, oats, banana
water - creatine, 1/2tsp salt, apple cider vinegar, hydration mix
meal 2 - 1/2lb ground beef
meal 3 - 4 slices of pizza
meal 4 - beef stew
meal 5 - protein
macros -
Cals 2666
P 206
F 104
C 233
Supplements:
Morning - whey protein, mega 3 fish oil, D3, B complex, CoQ10, multivitamin
workout water - creatine 5g, revolution hydration mix, 1/2 sea salt, apple cider vinegar with mother
Night - Magnesium Glycinate, Zinc Carnosine, L-theanine
Looking great bro. The progress has been really consistent and you're on a roll with the sobriety. Keep it goin.
Diet is really on point, although the pizza you could do without. But if it makes you happy then it's fine once and while.
Did you end up getting any tins for the quitting smoking mission?
haha had a special AA meeting celebration for a buddy so i had some pizza
no tins yet brother, just on the patch and vaping still...
currently on the job hunt so looking forward to starting to make some income and will get more money put into my diet, supplements and tins
Ah nice some AA pizza! No smokes with that pizza? I've heard there's a lot of smoking and coffee at those meetings lol. If the option is pizza or darts you made a good choice bro haha.haha had a special AA meeting celebration for a buddy so i had some pizza
no tins yet brother, just on the patch and vaping still...
currently on the job hunt so looking forward to starting to make some income and will get more money put into my diet, supplements and tins
Best of luck on the job hunt! Brick by Brick you're building!!!
oh definitely a whole ton of coffee and smokes
but i stick to the coffeehavent had a smoke in a few weeks now! between the patch and the vapes, I havent even wanted any smokes
definitely looking forward to getting back and work and getting off the vapes
Bro the vapes are tougher than the darts I think. I didn't smoke in my house but I vape allllll the time. Dunno how I'm ever gonna stop hahaoh definitely a whole ton of coffee and smokes
havent had a smoke in a few weeks now! between the patch and the vapes, I havent even wanted any smokes
definitely looking forward to getting back and work and getting off the vapes
Nice work mate. Can see you've leaned out a bit and weight has stayed the same so gained a bit of muscle.
LevButlerov
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You look good before after, leaner meaner and stronger
@XxDennxX I love how you dug deep here and congrats on 128 days sober EVO family love your way!@HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Have heard and read quite a bit about Retatrutide helping with Nicotine addiction - could be worth exploringoh definitely a whole ton of coffee and smokes
havent had a smoke in a few weeks now! between the patch and the vapes, I havent even wanted any smokes
definitely looking forward to getting back and work and getting off the vapes
On your way to that dark blue chip my brother! I'm coming up on 5 years next and booking the stepwork once I had fully conceded is what got me recovered!
Good!
This made me laugh out loud for real. Only a fucking addict would put ACV with mother in their 'walking around the gym' water because we don't give a shit and can drink ANYTHING. I take a big swig of it right out of the jug before each meal and my girl knows when I do because she can hear me in the kitchen making sucking sounds and clicking sounds and going "woooooo weeeee yaaaa fuck". It's like the worlds worst tequila shot in Bangladesh I love it.
Congrats to your brother in the fellowship from HarleyGuy bro, and if we're ever allowed a little cheat it's for an AA/NA/CA celebration!
Recovery = Freedom. Last year at this time could you imagine yourself saying that? I love this log!
I'm trying too, but not that hard. Once I decide to then it's done. Right now it's my last crutch and I'm being stubborn. (nicotine vape only)
