Approved Log Training diet lifestyle Journal

[MackMayne]

So I made a previous post about wanting to know what I should do. Here is more information about myself so I can get the best advice. I am a 33 year old male. I work blue collar so I’m up at 4:30 a.m. I take multi vitamins, omega 3s and something to help with my joints. I then eat a serving of oatmeal with a scoop of peanut butter. Once I’m at work I drink a white monster. For my lunch it’s either tuna,chicken or turkey with usually a piece of fruit or vegetables. About 12p.m.-1p.m. Ish I start to take my supplements, creatine and pre workout and also eat a protein bar. In between 1:30p.m. And 2:30 depending on traffic is when I get to the gym. Depending on my workout I spend 50 minutes to an hour and 15 minutes working out. While doing it I drink my BCAAs. Then when I get home I drink a protein drink and later on eat a decent meal. I think I’m currently in taking about 100-125 grams of protein. I sleep 6-7 hours a night.



My workout week looks like this

Chest and Triceps some abs

Back and Biceps

Cardio and abs

Legs

Shoulder and abs



I walk an immense amount at my job. Out of 8 hours I’m on my feet for 7 1/2 of it. I do cardio sometimes especially if I don’t feel like I worked out hard enough or still have gas left in the tank.



I’m trying to get big, not huge or anything but decently sized. I’m 6ft and 225lbs as of right now.


Thank you for your time!

 

[Eddie Haskell]

So I made a previous post about wanting to know what I should do. Here is more information about myself so I can get the best advice. I am a 33 year old male. I work blue collar so I’m up at 4:30 a.m. I take multi vitamins, omega 3s and something to help with my joints. I then eat a serving of oatmeal with a scoop of peanut butter. Once I’m at work I drink a white monster. For my lunch it’s either tuna,chicken or turkey with usually a piece of fruit or vegetables. About 12p.m.-1p.m. Ish I start to take my supplements, creatine and pre workout and also eat a protein bar. In between 1:30p.m. And 2:30 depending on traffic is when I get to the gym. Depending on my workout I spend 50 minutes to an hour and 15 minutes working out. While doing it I drink my BCAAs. Then when I get home I drink a protein drink and later on eat a decent meal. I think I’m currently in taking about 100-125 grams of protein. I sleep 6-7 hours a night.



My workout week looks like this

Chest and Triceps some abs

Back and Biceps

Cardio and abs

Legs

Shoulder and abs



I walk an immense amount at my job. Out of 8 hours I’m on my feet for 7 1/2 of it. I do cardio sometimes especially if I don’t feel like I worked out hard enough or still have gas left in the tank.



I’m trying to get big, not huge or anything but decently sized. I’m 6ft and 225lbs as of right now.


Thank you for your time!

@MackMayne detailed start to your log. thank you, we appreciate the sharing.
I read all your other posts, but I’m not sure your cycle experience.
Please help us understand you better by sharing a picture of you with your face blurred. It’s a must to approve your log and for us to understand your base properly .

Hello I’m male 33 years old. I used to workout quite a bit when I was serving a sentence in prison I was able to get myself pretty strong from lifting twice a day. It’s been about 5 years now since I worked out like that and now I feel like I’m old and can’t gain like I used to. I’m trying to find out what kind of cycle I should start out on, I see all these links and stuff products but I honestly have no idea how to find what I should do what amount is right how long to do it and so on. If anyone is willing to give me some advice so I can start getting big it would be greatly appreciated. Thanks

I’m working on eating better. Mainly things like tuna chicken salmon etc for lunch. Chicken and veggies for dinner and oatmeal with peanut butter for breakfast during the work week and eggs for breakfast on the weekend. The only thing I think that I would consider bad is I just quit smoking about 3 months ago. I don’t get as tired/out of breath from things anymore. I’ve had blood work done it’s been about 1 1/2 years tho.

 

[Pigsy]

You've made the right start, logging on EVO. We're he to help and support your journey

 

[s.gentz]

I think I’m currently in taking about 100-125 grams of protein.

’m trying to get big, not huge or anything but decently sized. I’m 6ft and 225lbs as of right now.

Your gonna need to increase protien here if you want to build muscle. You need at least 1g or protien for every 1lb of lean body mass.
So you are 225lbs. If you are 15% bodyfat your LBM would be 191.25lbs. So you would need 109g protien minimum. What does the rest of youe diet look like? I don't see any fats and the only carbs i'm seeing are some fruit.
We need to work on this diet. Your gonna spin your wheels if not properly eating for your goals.
Can you post a pic so we can see what we are working with?
Also let's see what training looks like.
Reach out if you need anything.

 

[LevButlerov]

So I made a previous post about wanting to know what I should do. Here is more information about myself so I can get the best advice. I am a 33 year old male. I work blue collar so I’m up at 4:30 a.m. I take multi vitamins, omega 3s and something to help with my joints. I then eat a serving of oatmeal with a scoop of peanut butter. Once I’m at work I drink a white monster. For my lunch it’s either tuna,chicken or turkey with usually a piece of fruit or vegetables. About 12p.m.-1p.m. Ish I start to take my supplements, creatine and pre workout and also eat a protein bar. In between 1:30p.m. And 2:30 depending on traffic is when I get to the gym. Depending on my workout I spend 50 minutes to an hour and 15 minutes working out. While doing it I drink my BCAAs. Then when I get home I drink a protein drink and later on eat a decent meal. I think I’m currently in taking about 100-125 grams of protein. I sleep 6-7 hours a night.



My workout week looks like this

Chest and Triceps some abs

Back and Biceps

Cardio and abs

Legs

Shoulder and abs



I walk an immense amount at my job. Out of 8 hours I’m on my feet for 7 1/2 of it. I do cardio sometimes especially if I don’t feel like I worked out hard enough or still have gas left in the tank.



I’m trying to get big, not huge or anything but decently sized. I’m 6ft and 225lbs as of right now.


Thank you for your time!

welcome to the EVO family @MackMayne
throw up pics with your face blurred i agree with eddie

@MackMayne detailed start to your log. thank you, we appreciate the sharing.
I read all your other posts, but I’m not sure your cycle experience.
Please help us understand you better by sharing a picture of you with your face blurred. It’s a must to approve your log and for us to understand your base properly .

 

[MackMayne]

@MackMayne detailed start to your log. thank you, we appreciate the sharing.
I read all your other posts, but I’m not sure your cycle experience.
Please help us understand you better by sharing a picture of you with your face blurred. It’s a must to approve your log and for us to understand your base properly .

pic

 

[MackMayne]

I’m 6ft 224lbs currently

 

[Dreamer]

I think need to drop some body fat mate, as others have said above - need to get a diet dialled in, with some solid training.

Very rough numbers, going off your stats youd be looking to eat around 2700 calories a day with 200-210g protein, 300g carbs.

And a structured split.

 

[LevButlerov]

So I made a previous post about wanting to know what I should do. Here is more information about myself so I can get the best advice. I am a 33 year old male. I work blue collar so I’m up at 4:30 a.m. I take multi vitamins, omega 3s and something to help with my joints. I then eat a serving of oatmeal with a scoop of peanut butter. Once I’m at work I drink a white monster. For my lunch it’s either tuna,chicken or turkey with usually a piece of fruit or vegetables. About 12p.m.-1p.m. Ish I start to take my supplements, creatine and pre workout and also eat a protein bar. In between 1:30p.m. And 2:30 depending on traffic is when I get to the gym. Depending on my workout I spend 50 minutes to an hour and 15 minutes working out. While doing it I drink my BCAAs. Then when I get home I drink a protein drink and later on eat a decent meal. I think I’m currently in taking about 100-125 grams of protein. I sleep 6-7 hours a night.



My workout week looks like this

Chest and Triceps some abs

Back and Biceps

Cardio and abs

Legs

Shoulder and abs



I walk an immense amount at my job. Out of 8 hours I’m on my feet for 7 1/2 of it. I do cardio sometimes especially if I don’t feel like I worked out hard enough or still have gas left in the tank.



I’m trying to get big, not huge or anything but decently sized. I’m 6ft and 225lbs as of right now.


Thank you for your time!

welcome now fully to the EVO family @MackMayne you have a good base we can build from, good pic thanks for sharing

Your food and training layout is good generally but we need more details please.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pic

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

I’m 6ft 224lbs currently

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman

 

[waggat]

pic

Your training routine looks good mate. Pretty classic 4 way split. Can you share some sample workouts with exercises and weights used?

Definitely need to get the diet sorted. As @Dreamer need to get protein up to at least 1g/lb. Simplest thing I can see would be to add some protein powder to your oats in the morning.

 

[BeMe]

So I made a previous post about wanting to know what I should do. Here is more information about myself so I can get the best advice. I am a 33 year old male. I work blue collar so I’m up at 4:30 a.m. I take multi vitamins, omega 3s and something to help with my joints. I then eat a serving of oatmeal with a scoop of peanut butter. Once I’m at work I drink a white monster. For my lunch it’s either tuna,chicken or turkey with usually a piece of fruit or vegetables. About 12p.m.-1p.m. Ish I start to take my supplements, creatine and pre workout and also eat a protein bar. In between 1:30p.m. And 2:30 depending on traffic is when I get to the gym. Depending on my workout I spend 50 minutes to an hour and 15 minutes working out. While doing it I drink my BCAAs. Then when I get home I drink a protein drink and later on eat a decent meal. I think I’m currently in taking about 100-125 grams of protein. I sleep 6-7 hours a night.



My workout week looks like this

Chest and Triceps some abs

Back and Biceps

Cardio and abs

Legs

Shoulder and abs



I walk an immense amount at my job. Out of 8 hours I’m on my feet for 7 1/2 of it. I do cardio sometimes especially if I don’t feel like I worked out hard enough or still have gas left in the tank.



I’m trying to get big, not huge or anything but decently sized. I’m 6ft and 225lbs as of right now.


Thank you for your time!

Welcome to the fam bro. Great first steps in starting a log. The main thing will just be staying consistent with everything you do. Training, diet, and of course logging to keep yourself accountable. Follow that basic recipe and the gains will come.

 

[R.AP]

So I made a previous post about wanting to know what I should do. Here is more information about myself so I can get the best advice. I am a 33 year old male. I work blue collar so I’m up at 4:30 a.m. I take multi vitamins, omega 3s and something to help with my joints. I then eat a serving of oatmeal with a scoop of peanut butter. Once I’m at work I drink a white monster. For my lunch it’s either tuna,chicken or turkey with usually a piece of fruit or vegetables. About 12p.m.-1p.m. Ish I start to take my supplements, creatine and pre workout and also eat a protein bar. In between 1:30p.m. And 2:30 depending on traffic is when I get to the gym. Depending on my workout I spend 50 minutes to an hour and 15 minutes working out. While doing it I drink my BCAAs. Then when I get home I drink a protein drink and later on eat a decent meal. I think I’m currently in taking about 100-125 grams of protein. I sleep 6-7 hours a night.



My workout week looks like this

Chest and Triceps some abs

Back and Biceps

Cardio and abs

Legs

Shoulder and abs



I walk an immense amount at my job. Out of 8 hours I’m on my feet for 7 1/2 of it. I do cardio sometimes especially if I don’t feel like I worked out hard enough or still have gas left in the tank.



I’m trying to get big, not huge or anything but decently sized. I’m 6ft and 225lbs as of right now.


Thank you for your time!

Sir! Would love to see some physique pics (I didn't follow your old log).

But first step for any physique related goal is to know exactly what you're putting in your body.

You need to rig up a comprehensive and thorough nutritional plan (a coach would help here, especially if your output varies wildly), and make sure your training, recovery and finally pharma are dialed in appropriately.

Awesome work so far mate time to level up

 

[MackMayne]

So I’ve started eating 3 hard boiled eggs in the morning, 1 scoop of oatmeal with peanut butter and oikos yogurt. So 18 grams of protein from the eggs 12 ish for the oatmeal and peanut butter and 17 from the yogurt.

I then drink my coffee with a scoop of protein powder which is 26 grams of protein

Then lunch is an entire chicken breast and the size of it is about 42 grams of protein. With a scoop of rice which is only 1 gram of protein.

Then before my workout I eat a protein bar with a piece of fruit which is about 21 grams of protein.

Then after my workout I drink another protein shake at 26 grams of protein

And then dinner is a high protein meal at about 45-50 grams of protein.

Which puts me at 215 ish grams of protein a day. I’m 224 lbs currently. If I need to eat another egg or protein bar through out the day of double my protein shake I will.


My workout is Monday barebell inline 145 lbs for 8repsx4 sets. Flat is 185 for 5 reps and 4 sets then decline is my worst so 135 for 8 reps at 4 sets. I then do lower and upper cable flys for whatever feels comfortable doing 8-12 reps at 3 sets then go and do assisted dips for 4 sets of 10-12 reps. Only have to put 80 lbs on it now instead of the 100-115 I’ve been putting on it. Then I’ll do some peck decks for 4 sets at 120lbs at 8 reps each set. Then ill do triceps skull crushers 60 lbs straight bar 4 sets 8 reps then tricep cable rope pulldowns 57.5 lbs 4 sets of 8 reps then standing over head cable extensions 4 sets of 8 then I’ll go to the tricep dip machine and burn out at about 120 pounds with 3-4 sets.

Tuesday is back-I start with dead lifts. Last week I was doing 185 for 6reps 4 sets. I then do cable lat pulldown 4 sets 8 reps last week at 135 lbs then bent over rows with barbell 95lbs 4 sets of 8 reps. Then 4 sets of assisted pull ups. Then I’ll finish back with cable pullovers 4 sets of 8 reps and weight depending on what I struggle to get 8 at. Then I do bicep workout I’ll start with single arm cable curls were my back is to machine and I can get the full extension. 25-30 lbs 4 sets 8 reps each arm. Then seated isolated bicep curls with 30-35 lbs same sets and reps. Then standing hammer curls 40lbs and then burn out with drag curls.

Abs are on whatever a machines they have at gym till I get a solid burn. Then cardio is a power walk on treadmill.

Legs are 405 on sled for 4 sets of 8 leg extensions weight depends on how I feel after the 405. Trying to do 4 sets 8. Same with leg curls. I’ll do hack squat with light weight because I suck at them 4 sets 8 reps still. Then leg press 200lbs 4 sets of 8 and if I still have the energy I’ll do lunges.

Then I do shoulders. Seated barbell press about 115 for 4 sets of 8. Then I’ll either use cables or free weights and do front raises 30 lbs side raises 25 lbs and then rear delts 20 lbs. I’ll do cable upright rows about 70 lbs and then the peckdeck machine backwards to target rest delta again. Then finish it out with shrugs. As heavy as I can go for 4 sets.

 

[MackMayne]

I’ve been talking to someone on a different page that suggested I do only test E for my first cycle. I’m just not sure if he’s right.

 

[LevButlerov]

I’ve been talking to someone on a different page that suggested I do only test E for my first cycle. I’m just not sure if he’s right.

he is right actually but you need time to prep for 1st cycle @MackMayne

 

[MackMayne]

What do I need to do to prep for it?

 

[MackMayne]

@MackMayne detailed start to your log. thank you, we appreciate the sharing.
I read all your other posts, but I’m not sure your cycle experience.
Please help us understand you better by sharing a picture of you with your face blurred. It’s a must to approve your log and for us to understand your base properly .

I have no experience whatsoever. Never done them.

 

[LevButlerov]

What do I need to do to prep for it?

I have no experience whatsoever. Never done them.

Time is what we need dial in training diet supplements for a few weeks @MackMayne and redo bloods closer to cycle