Approved Log Cutting Log - Shredded and Grow cycle

[Troy643]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 3mg Retatrutide - Pinned Friday AM
• 3IU GH - Before Bed
• 20MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.

Labs Used
Test E and Reta provided by @UGL OZ
SLU-PP and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are taken 2 weeks apart - Starting on the 22nd of November and yesterday.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

 

[LevButlerov]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 3mg Retatrutide - Pinned Friday AM
• 3IU GH - Before Bed
• 20MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.

Labs Used
Test E and Reta provided by @UGL OZ
SLU-PP and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are taken 2 weeks apart - Starting on the 22nd of November and yesterday.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

Happy to see you restart your log @Troy643 you look good, lean and good shoulders and arms, clean improvements.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good I only see macros would love to see meals
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?

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

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

 

[Troy643]

Happy to see you restart your log @Troy643 you look good, lean and good shoulders and arms, clean improvements.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good I only see macros would love to see meals
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?

Thanks Lev, I appreciate it! The main reason for starting a new log was because i got a coach and it has dramatically changed my outlook on training, PEDS, the whole lot so i thought this would be a great time to do so.

I'll put through an update later today regarding todays weight session, alongside my diet.

Supplements
Not taking high dose Vitamin C, is there a reason I should?
I use a digestive enzyme from Nutralife and it's helped a lot. I also use Betaine HCL.
I use a regular multi vitamin
No Probiotics
3-5g of Psyllium Husk a day with my oats.

 

[HarleyGuy]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 3mg Retatrutide - Pinned Friday AM
• 3IU GH - Before Bed
• 20MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.

Labs Used
Test E and Reta provided by @UGL OZ
SLU-PP and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are taken 2 weeks apart - Starting on the 22nd of November and yesterday.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

Nice! We got the Troy log going. Great first post bro. Just need some food pics and more breakdown is all.

How did you get your sleep problems in check? You're getting 7 hours/night now that's great. Did you end up trying that 2-3 iu's of GH before bed after all?

 

[Minibot]

Welcome to evo brother!

We will get the whole camp over here eventually.

Fucking 2 weeks and abs already coming through! Must be the Husk!

Good start and not a bad layout. The boys over here love some food porn and support supps.
Check out my log and the way I lay it out with all that information it might help you get a feel!

All that aside have fun and fuck shit up

 

[LevButlerov]

Thanks Lev, I appreciate it! The main reason for starting a new log was because i got a coach and it has dramatically changed my outlook on training, PEDS, the whole lot so i thought this would be a great time to do so.

I'll put through an update later today regarding todays weight session, alongside my diet.

Supplements
Not taking high dose Vitamin C, is there a reason I should?
I use a digestive enzyme from Nutralife and it's helped a lot. I also use Betaine HCL.
I use a regular multi vitamin
No Probiotics
3-5g of Psyllium Husk a day with my oats.

good to hear you have a coach is he on EVO ? @Troy643

you need to get higher vitamin C its a must for cycles and antioxidative stress
add probiotics ed
and you saying you adding psyllium to oats?

 

[Minibot]

good to hear you have a coach is he on EVO ? @Troy643

you need to get higher vitamin C its a must for cycles and antioxidative stress
add probiotics ed
and you saying you adding psyllium to oats?

He is now @Cg20 they want the brains behind our brawn!

 

[Cg20]

Nice! We got the Troy log going. Great first post bro. Just need some food pics and more breakdown is all.

How did you get your sleep problems in check? You're getting 7 hours/night now that's great. Did you end up trying that 2-3 iu's of GH before bed after all?

Very basic sleep support fixes is really all it took

 

[Cg20]

good to hear you have a coach is he on EVO ? @Troy643

you need to get higher vitamin C its a must for cycles and antioxidative stress
add probiotics ed
and you saying you adding psyllium to oats?

What dose of vitamin C are you recommending here?

 

[Troy643]

How did you get your sleep problems in check? You're getting 7 hours/night now that's great. Did you end up trying that 2-3 iu's of GH before bed after all?

My sleep has drastically improved. Taking 3IU of GH before bed alongside the following stack:
5mg Melatonin
200mg 5-HTP
200mg GABA
300mg Valerian Root
200mg L-Theanine
1000mg Glycine

good to hear you have a coach is he on EVO ? @Troy643

you need to get higher vitamin C its a must for cycles and antioxidative stress
add probiotics ed
and you saying you adding psyllium to oats?

My coach is on Evo as of recently @Cg20

Psyllium is being added to oats which is my post workout meal. Will upload a full day of eating this afternoon.

He is now @Cg20 they want the brains behind our brawn!

 

[HarleyGuy]

My sleep has drastically improved. Taking 3IU of GH before bed alongside the following stack:
5mg Melatonin
200mg 5-HTP
200mg GABA
300mg Valerian Root
200mg L-Theanine
1000mg Glycine

My coach is on Evo as of recently @Cg20

Psyllium is being added to oats which is my post workout meal. Will upload a full day of eating this afternoon.

Hahahahaha I fuckin bet this helped your sleep! Great move talk about throwing the kitchen sink at it. I love it!

My sleep has drastically improved. Taking 3IU of GH before bed alongside the following stack:
5mg Melatonin
200mg 5-HTP
200mg GABA
300mg Valerian Root
200mg L-Theanine
1000mg Glycine

 

[LevButlerov]

My coach is on Evo as of recently @Cg20

Psyllium is being added to oats which is my post workout meal. Will upload a full day of eating this afternoon.

good I just saw @Cg20 post will talk to him thanks @Troy643

 

[LevButlerov]

What dose of vitamin C are you recommending here?

You can see my write up on Vitamin C and equipoise here @Cg20 we were discussing it with @Lilbrods in his log
I like 3-5 grams range for guys on cycle. Closer to 5 grams as doses go up.
see your DMs
https://www.evolutionary.org/forums...cycle-journal-with-ugl-oz.107028/post-1896757

I read the study sorry it took me time to review it a few times and read @Lilbrods
You are on the right track connecting equipoise with immune burnout and thyroid issues, that boldenone rat study lines up almost exactly with what you are seeing in real life. But there is a huge nuance here.

This paper is a neat warning signal but as proof that EQ in humans causes autoimmune hypothyroidism it is very weak once you look under the hood. They have 30 wistar rats split into 5 groups so only 6 animals per, then they blast 1 group with boldenone undecylenate for 8 weeks, never measure serum drug levels, and then run a huge panel of immune and thyroid markers at a single end point which is a perfect recipe for noise and random statistical markers, not a solid model of what happens in a human cycles.

Check this part
https://www.sciencedirect.com/science/article/abs/pii/S1567576921005750

5mgs/kg is what they gave rats! you would think for humans it would be 100kg guy taking 500mgs eq right? NO! not even close. This dose is about 5000mgs (yes 5 grams) for humans. Rats have a completely different metabolism and clearance. It's not a 1:1 ratio, they were not using Chimps.

If you keep reading that whole study, what they call autoimmune clinical hypothyroidism is basically a sick stressed thyroid picture at 1 time point higher TSH, lower T3 and T4, more thyroid peroxidase antibodies, inflamed tissue on histology, which you can see with lots of toxins or systemic illness and is not the same as proving a true chronic autoimmune disease.

They also never include a testosterone group, nandrolone group, or any other androgen comparison, so they cannot honestly say this pattern is unique to boldenone rather than just what temporarily happens when you hammer rats with any long acting androgen at that load.

Vitamin C jumped at me! I had to read that 3 times lol.
The fact that high dose vitamin C brings a lot of their changes back toward normal actually just means high oxidative stress toxicity more than a clean specific autoimmune switch, and since there are no controlled human data showing equipoise alone reliably triggers autoimmune thyroid disease, the honest takeaway is that this is one small rodent toxicity study that deserves a footnote when you judge eq risk, not a mic drop that everyone on eq is doomed to get autoimmune hypothyroidism.

Now plug that into your observation that a bunch of boys on eq get sick more and find weight gain harder than it should be, sounds to me like they lack antioxidants. High vitamin C should be recommended with equipoise going forward imo, along with cycle support organ liver support and NAC.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46

 

[Cg20]

You can see my write up on Vitamin C and equipoise here @Cg20 we were discussing it with @Lilbrods in his log
I like 3-5 grams range for guys on cycle. Closer to 5 grams as doses go up.
see your DMs
https://www.evolutionary.org/forums...cycle-journal-with-ugl-oz.107028/post-1896757

I’ve had a lot of experience with many individuals using eq, not one of them has come back with severe thyroid issues, and I’ve also helped countless that have had extreme issues from eq, and the answers the same thing almost every single time, basic misuse of the compound because almost no one uses it correctly.

You also realise vitamin c can only be absorbed so much in a single dose?, the 3-5 grams you’re recommending if it’s not split throughout the day, it isn’t even being absorbed it’s just being excreted because you’ll find the maximal tolerable vitamin c dosage very quickly, ever wonder why you get diarrhea after your high dose vitamin c?

I agree that oxidative stress is something that needs to be kept to a minimum for as long as you possibly can, but high dose vitamin c being what everyone’s prescribed doesn’t make sense.

 

[Troy643]

Monday 8th December

Starting Weight: 79.1kg (Scale weight was actually 77.8 today but 79.1kg is my actual weight according to MacroFactor)

Upper Body Lift:
Lift felt pretty good, decent energy despite average sleep. Extra carbs pre workout is a huge change. Noticeably more vascular and pumped due to carbs pre gym and cialis 10mg PWO.
Shoulder felt strong during presses so upped the weight on chest press.

Chest Supported T-Bar Row
1. 60kg x 15
2. 62.5kg x 11
3. 62.5kg x 10

Lat Pulldown (Close Grip) - Light, slow controlled and big stretch.
1. 65kg x 13
2. 60kg x 17
3. 60kg x 14

Seated Row - One Arm Row (Machine)
1. 75kg x 12
2. 75kg x 12

Machine Chest Press - Slow controlled, big stretch.
1. 105kg x 12
2. 110kg x 12
3. 115kg x 6

Pec Deck
1. 65kg x 12
2. 65kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 18
2. 34kg x 16

Lateral Raise - Cable
1. 15kg x 13
2. 15kg x 13

Seated Incline Curl
1. 17.5kg x 15
2. 17.5kg x 9
3. 17.5kg x 9

Triceps Overhead Extension (Rope)
1. 35kg x 16
2. 40kg x 16
3. 40kg x 12

Face Pull - V Bar
1. 15kg x 20
2. 15kg x 22

Cable Crunch
1. 90kg x 20
2. 90kg x 15
3. 90kg x 13

Cardio: Incline Treadmill Walk
5% Incline for 45 minutes at 5.4kph
Average HR: 120bpm
Calories Burnt: 369

Total Daily Steps: 12000

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1.5 Scoop Zombie Labs End of Days Pre
40g WPI
90g Rice Bubbles
3000mg Taurine
Electrolytes
43P/2F/108C
627 Calories

Meal 2 - Post Workout / Breakfast
75g Oat
50g Whey
200g Egg Whites
25g Peanut Butter
5g Psyllium Husk
77P/20F/63C
734 Calories

Meal 3 - Lunch
250g Chicken Breast Mince
100g Green Beans
100g Zucchini
200g Pumpkin
200g Low Carb Potato
1g Olive Oil
64P/6F/42C
469 Calories

Meal 4 - Dinner
250g Kangaroo Mince
100g Green Beans
100g Zucchini
200g Pumpkin
200g Low Carb Potato’s
1g Olive Oil
60P/7F/42C
472 Calories

Total Macros 2320 Calories = 244P/
48F/185C

Pharmaceuticals Today:
70mg Test E
50mg SLU-PP - Split in half, pre workout and lunch time - Supplied by @HeliosLabs
10mg Methleyene Blue
600mg Injectable L-Carnitine
20mcg Clenbuterol
10mg Cialis PWO
BPC157 500mcg
TB-500 1mg
GHK-CU 1mg
3IU GH PM Before bed

Sleep: 6 Hours 16 minutes, score of 48/100. Pretty average last night but started taking some electrolytes before bed mixed with 1000mg Glycine and have noticed a difference. It was quite hot and the missus has been sleeping poorly too which hasn't helped.
Been taking GH for a few weeks now and it’s noticeably improved sleep.
Occasionally been dreaming and it’s been YEARS since that’s happened.
Also taking;
5mg Melatonin
200mg 5-HTP
200mg GABA
300mg Valerian Root
200mg L-Theanine
30-60m before bed and this helps.

 

[Mobster]

The Oz section here is strong

 

[Allupfromhere]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 3mg Retatrutide - Pinned Friday AM
• 3IU GH - Before Bed
• 20MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.

Labs Used
Test E and Reta provided by @UGL OZ
SLU-PP and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are taken 2 weeks apart - Starting on the 22nd of November and yesterday.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

Nice brother keen for this

Thanks Lev, I appreciate it! The main reason for starting a new log was because i got a coach and it has dramatically changed my outlook on training, PEDS, the whole lot so i thought this would be a great time to do so.

I'll put through an update later today regarding todays weight session, alongside my diet.

Supplements
Not taking high dose Vitamin C, is there a reason I should?
I use a digestive enzyme from Nutralife and it's helped a lot. I also use Betaine HCL.
I use a regular multi vitamin
No Probiotics
3-5g of Psyllium Husk a day with my oats.

Having a good coach accelerates progress significantly bro and can remove some of the emotional stress we can develop when we arent seeing changes we think arent happening.

Welcome to evo brother!

We will get the whole camp over here eventually.

Fucking 2 weeks and abs already coming through! Must be the Husk!

Good start and not a bad layout. The boys over here love some food porn and support supps.
Check out my log and the way I lay it out with all that information it might help you get a feel!

All that aside have fun and fuck shit up

Fuck your all rolling in hot now brother

 

[LevButlerov]

I’ve had a lot of experience with many individuals using eq, not one of them has come back with severe thyroid issues, and I’ve also helped countless that have had extreme issues from eq, and the answers the same thing almost every single time, basic misuse of the compound because almost no one uses it correctly.

You also realise vitamin c can only be absorbed so much in a single dose?, the 3-5 grams you’re recommending if it’s not split throughout the day, it isn’t even being absorbed it’s just being excreted because you’ll find the maximal tolerable vitamin c dosage very quickly, ever wonder why you get diarrhea after your high dose vitamin c?

I agree that oxidative stress is something that needs to be kept to a minimum for as long as you possibly can, but high dose vitamin c being what everyone’s prescribed doesn’t make sense.

Yes it needs to be split into multiple meals good point @Cg20 we should note this to all guys we recommend it to.

 

[LevButlerov]

Monday 8th December

Starting Weight: 79.1kg (Scale weight was actually 77.8 today but 79.1kg is my actual weight according to MacroFactor)

Upper Body Lift:
Lift felt pretty good, decent energy despite average sleep. Extra carbs pre workout is a huge change. Noticeably more vascular and pumped due to carbs pre gym and cialis 10mg PWO.
Shoulder felt strong during presses so upped the weight on chest press.

Chest Supported T-Bar Row
1. 60kg x 15
2. 62.5kg x 11
3. 62.5kg x 10

Lat Pulldown (Close Grip) - Light, slow controlled and big stretch.
1. 65kg x 13
2. 60kg x 17
3. 60kg x 14

Seated Row - One Arm Row (Machine)
1. 75kg x 12
2. 75kg x 12

Machine Chest Press - Slow controlled, big stretch.
1. 105kg x 12
2. 110kg x 12
3. 115kg x 6

Pec Deck
1. 65kg x 12
2. 65kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 18
2. 34kg x 16

Lateral Raise - Cable
1. 15kg x 13
2. 15kg x 13

Seated Incline Curl
1. 17.5kg x 15
2. 17.5kg x 9
3. 17.5kg x 9

Triceps Overhead Extension (Rope)
1. 35kg x 16
2. 40kg x 16
3. 40kg x 12

Face Pull - V Bar
1. 15kg x 20
2. 15kg x 22

Cable Crunch
1. 90kg x 20
2. 90kg x 15
3. 90kg x 13

Cardio: Incline Treadmill Walk
5% Incline for 45 minutes at 5.4kph
Average HR: 120bpm
Calories Burnt: 369

Total Daily Steps: 12000

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1.5 Scoop Zombie Labs End of Days Pre
40g WPI
90g Rice Bubbles
3000mg Taurine
Electrolytes
43P/2F/108C
627 Calories

Meal 2 - Post Workout / Breakfast
75g Oat
50g Whey
200g Egg Whites
25g Peanut Butter
5g Psyllium Husk
77P/20F/63C
734 Calories

Meal 3 - Lunch
250g Chicken Breast Mince
100g Green Beans
100g Zucchini
200g Pumpkin
200g Low Carb Potato
1g Olive Oil
64P/6F/42C
469 Calories

Meal 4 - Dinner
250g Kangaroo Mince
100g Green Beans
100g Zucchini
200g Pumpkin
200g Low Carb Potato’s
1g Olive Oil
60P/7F/42C
472 Calories

Total Macros 2320 Calories = 244P/
48F/185C

Pharmaceuticals Today:
70mg Test E
50mg SLU-PP - Split in half, pre workout and lunch time - Supplied by @HeliosLabs
10mg Methleyene Blue
600mg Injectable L-Carnitine
20mcg Clenbuterol
10mg Cialis PWO
BPC157 500mcg
TB-500 1mg
GHK-CU 1mg
3IU GH PM Before bed

Sleep: 6 Hours 16 minutes, score of 48/100. Pretty average last night but started taking some electrolytes before bed mixed with 1000mg Glycine and have noticed a difference. It was quite hot and the missus has been sleeping poorly too which hasn't helped.
Been taking GH for a few weeks now and it’s noticeably improved sleep.
Occasionally been dreaming and it’s been YEARS since that’s happened.
Also taking;
5mg Melatonin
200mg 5-HTP
200mg GABA
300mg Valerian Root
200mg L-Theanine
30-60m before bed and this helps.

Good day @Troy643 protein staying high and i like the volume!

 

[stevesmi]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 3mg Retatrutide - Pinned Friday AM
• 3IU GH - Before Bed
• 20MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.

Labs Used
Test E and Reta provided by @UGL OZ
SLU-PP and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are taken 2 weeks apart - Starting on the 22nd of November and yesterday.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

@Troy643 you won't go wrong on this hard cardio and diet. the sleep is on point too. keep up the grind!

 

[ceo]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 3mg Retatrutide - Pinned Friday AM
• 3IU GH - Before Bed
• 20MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.

Labs Used
Test E and Reta provided by @UGL OZ
SLU-PP and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are taken 2 weeks apart - Starting on the 22nd of November and yesterday.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

bros you looking sharp on this. the training looking good if you ask me. same with cardio @Troy643

 

[ROIDDERS]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 3mg Retatrutide - Pinned Friday AM
• 3IU GH - Before Bed
• 20MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.

Labs Used
Test E and Reta provided by @UGL OZ
SLU-PP and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are taken 2 weeks apart - Starting on the 22nd of November and yesterday.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

We've got a great community. @Troy643 the Aussies on here are very helpful. So I'm surprised to hear that people in Australia are not nice to each other because that's certainly not the case here.

 

[Ulter]

Monday 8th December

Starting Weight: 79.1kg (Scale weight was actually 77.8 today but 79.1kg is my actual weight according to MacroFactor)

Upper Body Lift:
Lift felt pretty good, decent energy despite average sleep. Extra carbs pre workout is a huge change. Noticeably more vascular and pumped due to carbs pre gym and cialis 10mg PWO.
Shoulder felt strong during presses so upped the weight on chest press.

Chest Supported T-Bar Row
1. 60kg x 15
2. 62.5kg x 11
3. 62.5kg x 10

Lat Pulldown (Close Grip) - Light, slow controlled and big stretch.
1. 65kg x 13
2. 60kg x 17
3. 60kg x 14

Seated Row - One Arm Row (Machine)
1. 75kg x 12
2. 75kg x 12

Machine Chest Press - Slow controlled, big stretch.
1. 105kg x 12
2. 110kg x 12
3. 115kg x 6

Pec Deck
1. 65kg x 12
2. 65kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 18
2. 34kg x 16

Lateral Raise - Cable
1. 15kg x 13
2. 15kg x 13

Seated Incline Curl
1. 17.5kg x 15
2. 17.5kg x 9
3. 17.5kg x 9

Triceps Overhead Extension (Rope)
1. 35kg x 16
2. 40kg x 16
3. 40kg x 12

Face Pull - V Bar
1. 15kg x 20
2. 15kg x 22

Cable Crunch
1. 90kg x 20
2. 90kg x 15
3. 90kg x 13

Cardio: Incline Treadmill Walk
5% Incline for 45 minutes at 5.4kph
Average HR: 120bpm
Calories Burnt: 369

Total Daily Steps: 12000

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1.5 Scoop Zombie Labs End of Days Pre
40g WPI
90g Rice Bubbles
3000mg Taurine
Electrolytes
43P/2F/108C
627 Calories

Meal 2 - Post Workout / Breakfast
75g Oat
50g Whey
200g Egg Whites
25g Peanut Butter
5g Psyllium Husk
77P/20F/63C
734 Calories

Meal 3 - Lunch
250g Chicken Breast Mince
100g Green Beans
100g Zucchini
200g Pumpkin
200g Low Carb Potato
1g Olive Oil
64P/6F/42C
469 Calories

Meal 4 - Dinner
250g Kangaroo Mince
100g Green Beans
100g Zucchini
200g Pumpkin
200g Low Carb Potato’s
1g Olive Oil
60P/7F/42C
472 Calories

Total Macros 2320 Calories = 244P/
48F/185C

Pharmaceuticals Today:
70mg Test E
50mg SLU-PP - Split in half, pre workout and lunch time - Supplied by @HeliosLabs
10mg Methleyene Blue
600mg Injectable L-Carnitine
20mcg Clenbuterol
10mg Cialis PWO
BPC157 500mcg
TB-500 1mg
GHK-CU 1mg
3IU GH PM Before bed

Sleep: 6 Hours 16 minutes, score of 48/100. Pretty average last night but started taking some electrolytes before bed mixed with 1000mg Glycine and have noticed a difference. It was quite hot and the missus has been sleeping poorly too which hasn't helped.
Been taking GH for a few weeks now and it’s noticeably improved sleep.
Occasionally been dreaming and it’s been YEARS since that’s happened.
Also taking;
5mg Melatonin
200mg 5-HTP
200mg GABA
300mg Valerian Root
200mg L-Theanine
30-60m before bed and this helps.

@Troy643 the more intense your dreams are the more harder you are sleeping IMO. that is a good sign. and you need sleep to recover

 

[2Thick]

Monday 8th December

Starting Weight: 79.1kg (Scale weight was actually 77.8 today but 79.1kg is my actual weight according to MacroFactor)

Upper Body Lift:
Lift felt pretty good, decent energy despite average sleep. Extra carbs pre workout is a huge change. Noticeably more vascular and pumped due to carbs pre gym and cialis 10mg PWO.
Shoulder felt strong during presses so upped the weight on chest press.

Chest Supported T-Bar Row
1. 60kg x 15
2. 62.5kg x 11
3. 62.5kg x 10

Lat Pulldown (Close Grip) - Light, slow controlled and big stretch.
1. 65kg x 13
2. 60kg x 17
3. 60kg x 14

Seated Row - One Arm Row (Machine)
1. 75kg x 12
2. 75kg x 12

Machine Chest Press - Slow controlled, big stretch.
1. 105kg x 12
2. 110kg x 12
3. 115kg x 6

Pec Deck
1. 65kg x 12
2. 65kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 18
2. 34kg x 16

Lateral Raise - Cable
1. 15kg x 13
2. 15kg x 13

Seated Incline Curl
1. 17.5kg x 15
2. 17.5kg x 9
3. 17.5kg x 9

Triceps Overhead Extension (Rope)
1. 35kg x 16
2. 40kg x 16
3. 40kg x 12

Face Pull - V Bar
1. 15kg x 20
2. 15kg x 22

Cable Crunch
1. 90kg x 20
2. 90kg x 15
3. 90kg x 13

Cardio: Incline Treadmill Walk
5% Incline for 45 minutes at 5.4kph
Average HR: 120bpm
Calories Burnt: 369

Total Daily Steps: 12000

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1.5 Scoop Zombie Labs End of Days Pre
40g WPI
90g Rice Bubbles
3000mg Taurine
Electrolytes
43P/2F/108C
627 Calories

Meal 2 - Post Workout / Breakfast
75g Oat
50g Whey
200g Egg Whites
25g Peanut Butter
5g Psyllium Husk
77P/20F/63C
734 Calories

Meal 3 - Lunch
250g Chicken Breast Mince
100g Green Beans
100g Zucchini
200g Pumpkin
200g Low Carb Potato
1g Olive Oil
64P/6F/42C
469 Calories

Meal 4 - Dinner
250g Kangaroo Mince
100g Green Beans
100g Zucchini
200g Pumpkin
200g Low Carb Potato’s
1g Olive Oil
60P/7F/42C
472 Calories

Total Macros 2320 Calories = 244P/
48F/185C

Pharmaceuticals Today:
70mg Test E
50mg SLU-PP - Split in half, pre workout and lunch time - Supplied by @HeliosLabs
10mg Methleyene Blue
600mg Injectable L-Carnitine
20mcg Clenbuterol
10mg Cialis PWO
BPC157 500mcg
TB-500 1mg
GHK-CU 1mg
3IU GH PM Before bed

Sleep: 6 Hours 16 minutes, score of 48/100. Pretty average last night but started taking some electrolytes before bed mixed with 1000mg Glycine and have noticed a difference. It was quite hot and the missus has been sleeping poorly too which hasn't helped.
Been taking GH for a few weeks now and it’s noticeably improved sleep.
Occasionally been dreaming and it’s been YEARS since that’s happened.
Also taking;
5mg Melatonin
200mg 5-HTP
200mg GABA
300mg Valerian Root
200mg L-Theanine
30-60m before bed and this helps.

have you considered doing the KLOW stack which is already mixed for you? KLV, bpc, tb and GHK all in 1 vial @Troy643

 

[Troy643]

Thanks everyone. It's been a great start.

The SLU-PP has really made the cardio and training in a deficit 10x easier. Hitting a big volume session, into a 45m-1hr cardio session immediately after is easy now.

Having a good coach accelerates progress significantly bro and can remove some of the emotional stress we can develop when we arent seeing changes we think arent happening.

Coach has made a huge difference. I was having some digestion issues and we sorted those out immediately and it's helped immensely.

have you considered doing the KLOW stack which is already mixed for you? KLV, bpc, tb and GHK all in 1 vial @Troy643

Hey mate, I don't have any issues pinning these peptides separately as it gives me more options in regard to dosing protocols. Also, BPC from my understanding should be pinned near the injury site. Just figured it's easier to just dose stuff separately and pin accordingly.

 

[2Thick]

Hey mate, I don't have any issues pinning these peptides separately as it gives me more options in regard to dosing protocols. Also, BPC from my understanding should be pinned near the injury site. Just figured it's easier to just dose stuff separately and pin accordingly.

true its the same thing

 

[ballin2504]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 3mg Retatrutide - Pinned Friday AM
• 3IU GH - Before Bed
• 20MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.

Labs Used
Test E and Reta provided by @UGL OZ
SLU-PP and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are taken 2 weeks apart - Starting on the 22nd of November and yesterday.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

@Troy643 glad to see you started another log up man. Can’t wait to see how well you do.

 

[Lilbrods]

You can see my write up on Vitamin C and equipoise here @Cg20 we were discussing it with @Lilbrods in his log
I like 3-5 grams range for guys on cycle. Closer to 5 grams as doses go up.
see your DMs
https://www.evolutionary.org/forums...cycle-journal-with-ugl-oz.107028/post-1896757

You can see my write up on Vitamin C and equipoise here @Cg20 we were discussing it with @Lilbrods in his log
I like 3-5 grams range for guys on cycle. Closer to 5 grams as doses go up.
see your DMs
https://www.evolutionary.org/forums...cycle-journal-with-ugl-oz.107028/post-1896757

Have a bit of a update on this with myself and another team mate I advised on using 2000mg of vitamin c.. no other changes except the addition

So we both were in the exact same situation.. both bodyweight stuck t3 through the roof same stack test e eq 750 test 300eq

Both had side effects of resembling common cold..
with this being the 3rd week both our bw have started to climb again
Will be doing thyroid bloods next week to confirm but I’m highly confident this is due to the vit c
(And no I don’t think we were both sick in different parts of the country) and I really have a feeling was a side of the eq

 

[RoySimpson]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 3mg Retatrutide - Pinned Friday AM
• 3IU GH - Before Bed
• 20MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.

Labs Used
Test E and Reta provided by @UGL OZ
SLU-PP and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are taken 2 weeks apart - Starting on the 22nd of November and yesterday.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

@Troy643 awesome log right here!

 

[LevButlerov]

Have a bit of a update on this with myself and another team mate I advised on using 2000mg of vitamin c.. no other changes except the addition

So we both were in the exact same situation.. both bodyweight stuck t3 through the roof same stack test e eq 750 test 300eq

Both had side effects of resembling common cold..
with this being the 3rd week both our bw have started to climb again
Will be doing thyroid bloods next week to confirm but I’m highly confident this is due to the vit c
(And no I don’t think we were both sick in different parts of the country) and I really have a feeling was a side of the eq

will see how this works, I hope vitamin C was the win @Lilbrods

 

[Noah Wixx]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and growth over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Years Training: 8

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%. Then move into a growth phase for a few months and put on some serious size.

---

Current Cycle

• 200mg Test E - Pinned M/W/F
• 3mg Retatrutide - Pinned Friday AM
• 3IU GH - Before Bed
• 20MCG Clen
• 50mg SLU-PP daily taken 25mg pre workout 25mg midday.

Labs Used
Test E and Reta provided by @UGL OZ
SLU-PP and GH - Provided by @HeliosLabs - Currently logging

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• Psyllium Husk
• Creatine
• COQ10
• Vitamin K2
• 10mg Methylene Blue
• 600mg L-Carnitine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Cardio
Sunday - Cardio or rest.

Cardio

4x 45 Minutes per week, either Incline treadmill or stair master.
10k Steps per day.

Diet
Currently eating 2200 calories on average a day.

2320 Calories on Training days
240P/40F/250C
2040 Calories on Rest days
240P/40F/190C

Sleep
6-7 hours a night.

---

Photos are taken 2 weeks apart - Starting on the 22nd of November and yesterday.

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

Excited to see you get rolling and achieve your goals

 

[Troy643]

UPDATE: Friday December 12th

Weight: 78.6kg (Scale weight was actually 78.3 today but 78.6kg is my actual weight according to MacroFactor).

Lower Body Lift:

Lying Hamstring Curl
1. 55kg x 13
2. 60kg x 9
3. 60kg x 8

Leg Extensions
1. 85kg x 13
2. 85kg x 10
3. 75kg x 10

Pendulum Squat
1. 50kg x 12
2. 50kg x 12
3. 50kg x 11

Seated Hamstring Curl
1. 70kg x 10
2. 70kg x 10
3. 60kg x 10

Hip Adductors
1. 85kg x 16
2. 85kg x 13

Standing Calf Raise (Leg Press Machine)
1. 75kg x 13
2. 75kg x 10
3. 75kg x 10

Back Extension
1. 12
2. 12

No Cardio today.

Total Daily Steps: 11000

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1.5 Scoop Zombie Labs End of Days Pre
38g WPI
70g Rice Bubbles
20g Honey
3000mg Taurine
Electrolytes
40P/2F/110C
617 Calories

Meal 2 - Post Workout / Breakfast
60g Oat
50g Whey
200g Egg Whites
20g Peanut Butter
89P/14F/51C
692 Calories

Meal 3 - Lunch
200g Turkey Breast
2 Green Kiwi Fruits
250g Tomato
150g Salad Mix
48P/4F/36C
351 Calories

Meal 4 - Dinner
200g White Rice
300g Venison
2ML Avocado Oil
80P/4F/63C


Total Macros: 2286 Calories - 257P/24F/269C

Pharmaceuticals Today:
70mg Test E
50mg SLU-PP - Split in half, pre workout and lunch time - Supplied by @HeliosLabs
3mg Reta
10mg Methleyene Blue
600mg Injectable L-Carnitine
20mcg Clenbuterol
10mg Cialis PWO
BPC157 500mcg
GHK-CU 1mg
3IU GH PM Before bed

Sleep: 6 Hours - 70/100 Pretty average last night, had a bit of stomach discomfort going to bed.
Occasionally been dreaming and it’s been YEARS since that’s happened.
Also taking;
5mg Melatonin
200mg 5-HTP
200mg GABA
300mg Valerian Root
200mg L-Theanine
30-60m before bed and this helps.

Notes:
4 days of lifting ticked off for the week. Still progressing slightly in some lifts which is good noting the calorie deficit. Weight continues to be dropping slowly but consistently. SLU really helping with the cardio, making it an absolute walk in the park, even after hitting a brutal leg workout.

Highly recommend @HeliosLabs to anyone who's interested. Let them know Troy sent you!

Keen to keep getting leaner and move into a growing phase.
Coach check in is on Sunday so hopefully so positives to come from that and we will see what next week looks like and if anything has changed.
Will upload some photos of meals over the weekend, including weight loss over the previous 7 days.

 

[LevButlerov]

UPDATE: Friday December 12th

Weight: 78.6kg (Scale weight was actually 78.3 today but 78.6kg is my actual weight according to MacroFactor).

Lower Body Lift:

Lying Hamstring Curl
1. 55kg x 13
2. 60kg x 9
3. 60kg x 8

Leg Extensions
1. 85kg x 13
2. 85kg x 10
3. 75kg x 10

Pendulum Squat
1. 50kg x 12
2. 50kg x 12
3. 50kg x 11

Seated Hamstring Curl
1. 70kg x 10
2. 70kg x 10
3. 60kg x 10

Hip Adductors
1. 85kg x 16
2. 85kg x 13

Standing Calf Raise (Leg Press Machine)
1. 75kg x 13
2. 75kg x 10
3. 75kg x 10

Back Extension
1. 12
2. 12

No Cardio today.

Total Daily Steps: 11000

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1.5 Scoop Zombie Labs End of Days Pre
38g WPI
70g Rice Bubbles
20g Honey
3000mg Taurine
Electrolytes
40P/2F/110C
617 Calories

Meal 2 - Post Workout / Breakfast
60g Oat
50g Whey
200g Egg Whites
20g Peanut Butter
89P/14F/51C
692 Calories

Meal 3 - Lunch
200g Turkey Breast
2 Green Kiwi Fruits
250g Tomato
150g Salad Mix
48P/4F/36C
351 Calories

Meal 4 - Dinner
200g White Rice
300g Venison
2ML Avocado Oil
80P/4F/63C


Total Macros: 2286 Calories - 257P/24F/269C

Pharmaceuticals Today:
70mg Test E
50mg SLU-PP - Split in half, pre workout and lunch time - Supplied by @HeliosLabs
3mg Reta
10mg Methleyene Blue
600mg Injectable L-Carnitine
20mcg Clenbuterol
10mg Cialis PWO
BPC157 500mcg
GHK-CU 1mg
3IU GH PM Before bed

Sleep: 6 Hours - 70/100 Pretty average last night, had a bit of stomach discomfort going to bed.
Occasionally been dreaming and it’s been YEARS since that’s happened.
Also taking;
5mg Melatonin
200mg 5-HTP
200mg GABA
300mg Valerian Root
200mg L-Theanine
30-60m before bed and this helps.

Notes:
4 days of lifting ticked off for the week. Still progressing slightly in some lifts which is good noting the calorie deficit. Weight continues to be dropping slowly but consistently. SLU really helping with the cardio, making it an absolute walk in the park, even after hitting a brutal leg workout.

Highly recommend @HeliosLabs to anyone who's interested. Let them know Troy sent you!

Keen to keep getting leaner and move into a growing phase.
Coach check in is on Sunday so hopefully so positives to come from that and we will see what next week looks like and if anything has changed.
Will upload some photos of meals over the weekend, including weight loss over the previous 7 days.

78.6 is a good weight @Troy643 i like the pendulum squats strong weight
food I like it but can you add some fats too?

on the supps have you added probiotics?

happy to see you getting leaner! lets push it

 

[Troy643]

UPDATE: Sunday 14th December

Weight: 78.2kg (Scale weight was actually 76.5kg today, but actual weight is 78.6kg according to MacroFactor)

Well, that brings an end to week 1. Down a total of 800g, perfect.
Strength continues to trend up even in a deficit which is crazy.
Coach was very happy with how this week went and only the following changes were implemented.

Clen 20mcg to 40mcg
Reta 3mg weekly to 4mg weekly
Calories remain unchanged

Reta bump was to counteract hunger and cravings.

I ended up doing an average of 13500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP.
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

@HeliosLabs really delivering the goods and the cost is incredibly affordable which is a reason SLU has been overlooked in the past.

Lets keep dropping. The quicker we get lean, the quicker we get to grow

 

[Allupfromhere]

UPDATE: Sunday 14th December

Weight: 78.2kg (Scale weight was actually 76.5kg today, but actual weight is 78.6kg according to MacroFactor)

Well, that brings an end to week 1. Down a total of 800g, perfect.
Strength continues to trend up even in a deficit which is crazy.
Coach was very happy with how this week went and only the following changes were implemented.

Clen 20mcg to 40mcg
Reta 3mg weekly to 4mg weekly
Calories remain unchanged

Reta bump was to counteract hunger and cravings.

I ended up doing an average of 13500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP.
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

@HeliosLabs really delivering the goods and the cost is incredibly affordable which is a reason SLU has been overlooked in the past.

Lets keep dropping. The quicker we get lean, the quicker we get to grow

Fuck yeah brother champions update.
Big step count ontop of 4x cardio sessions no doubt, solid step count is some really low hanging fruit that is super effective over time on a cut. Very keen to try this slu and have some on the way from @HeliosLabs

Im feeling ya on thecut bro haha just want it over so i can also start growing

 

[LevButlerov]

UPDATE: Sunday 14th December

Weight: 78.2kg (Scale weight was actually 76.5kg today, but actual weight is 78.6kg according to MacroFactor)

Well, that brings an end to week 1. Down a total of 800g, perfect.
Strength continues to trend up even in a deficit which is crazy.
Coach was very happy with how this week went and only the following changes were implemented.

Clen 20mcg to 40mcg
Reta 3mg weekly to 4mg weekly
Calories remain unchanged

Reta bump was to counteract hunger and cravings.

I ended up doing an average of 13500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP.
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

@HeliosLabs really delivering the goods and the cost is incredibly affordable which is a reason SLU has been overlooked in the past.

Lets keep dropping. The quicker we get lean, the quicker we get to grow

You're looking relaly good in the pic tight and leaner! @Troy643 abs coming in hot!

@BeMe @HarleyGuy @s.gentz
@Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[Dreamer]

UPDATE: Sunday 14th December

Weight: 78.2kg (Scale weight was actually 76.5kg today, but actual weight is 78.6kg according to MacroFactor)

Well, that brings an end to week 1. Down a total of 800g, perfect.
Strength continues to trend up even in a deficit which is crazy.
Coach was very happy with how this week went and only the following changes were implemented.

Clen 20mcg to 40mcg
Reta 3mg weekly to 4mg weekly
Calories remain unchanged

Reta bump was to counteract hunger and cravings.

I ended up doing an average of 13500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP.
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

@HeliosLabs really delivering the goods and the cost is incredibly affordable which is a reason SLU has been overlooked in the past.

Lets keep dropping. The quicker we get lean, the quicker we get to grow

Looking so good man, my next cut I want to run Reta, Slu and Mots, good to see it works

 

[Troy643]

Fuck yeah brother champions update.
Big step count ontop of 4x cardio sessions no doubt, solid step count is some really low hanging fruit that is super effective over time on a cut. Very keen to try this slu and have some on the way from @HeliosLabs

Im feeling ya on thecut bro haha just want it over so i can also start growing

The SLU really is a game changer bro. The fact I'm still in the gym hitting PBs day in day out, alongside the deficit AND having the energy to do the steps is crazy. Normally this deep into a cut I'd be exhausted.

Let me know how you go!

You're looking relaly good in the pic tight and leaner! @Troy643 abs coming in hot!

Thanks mate, were getting there.

Looking so good man, my next cut I want to run Reta, Slu and Mots, good to see it works

Highly recommend both Reta and Slu. Haven't tried out MOTS-C yet. Coach said we could implement it but not needed at the moment.

 

[Allupfromhere]

Highly recommend both Reta and Slu. Haven't tried out MOTS-C yet. Coach said we could implement it but not needed at the moment.

Mots c is one of my favs. Coach is right though now point playing all your cards at once then having no where to constructively shift.

 

[LevButlerov]

Thanks mate, were getting there.

one day at a time

 

[waggat]

UPDATE: Friday December 12th

Weight: 78.6kg (Scale weight was actually 78.3 today but 78.6kg is my actual weight according to MacroFactor).

Lower Body Lift:

Lying Hamstring Curl
1. 55kg x 13
2. 60kg x 9
3. 60kg x 8

Leg Extensions
1. 85kg x 13
2. 85kg x 10
3. 75kg x 10

Pendulum Squat
1. 50kg x 12
2. 50kg x 12
3. 50kg x 11

Seated Hamstring Curl
1. 70kg x 10
2. 70kg x 10
3. 60kg x 10

Hip Adductors
1. 85kg x 16
2. 85kg x 13

Standing Calf Raise (Leg Press Machine)
1. 75kg x 13
2. 75kg x 10
3. 75kg x 10

Back Extension
1. 12
2. 12

No Cardio today.

Total Daily Steps: 11000

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1.5 Scoop Zombie Labs End of Days Pre
38g WPI
70g Rice Bubbles
20g Honey
3000mg Taurine
Electrolytes
40P/2F/110C
617 Calories

Meal 2 - Post Workout / Breakfast
60g Oat
50g Whey
200g Egg Whites
20g Peanut Butter
89P/14F/51C
692 Calories

Meal 3 - Lunch
200g Turkey Breast
2 Green Kiwi Fruits
250g Tomato
150g Salad Mix
48P/4F/36C
351 Calories

Meal 4 - Dinner
200g White Rice
300g Venison
2ML Avocado Oil
80P/4F/63C


Total Macros: 2286 Calories - 257P/24F/269C

Pharmaceuticals Today:
70mg Test E
50mg SLU-PP - Split in half, pre workout and lunch time - Supplied by @HeliosLabs
3mg Reta
10mg Methleyene Blue
600mg Injectable L-Carnitine
20mcg Clenbuterol
10mg Cialis PWO
BPC157 500mcg
GHK-CU 1mg
3IU GH PM Before bed

Sleep: 6 Hours - 70/100 Pretty average last night, had a bit of stomach discomfort going to bed.
Occasionally been dreaming and it’s been YEARS since that’s happened.
Also taking;
5mg Melatonin
200mg 5-HTP
200mg GABA
300mg Valerian Root
200mg L-Theanine
30-60m before bed and this helps.

Notes:
4 days of lifting ticked off for the week. Still progressing slightly in some lifts which is good noting the calorie deficit. Weight continues to be dropping slowly but consistently. SLU really helping with the cardio, making it an absolute walk in the park, even after hitting a brutal leg workout.

Highly recommend @HeliosLabs to anyone who's interested. Let them know Troy sent you!

Keen to keep getting leaner and move into a growing phase.
Coach check in is on Sunday so hopefully so positives to come from that and we will see what next week looks like and if anything has changed.
Will upload some photos of meals over the weekend, including weight loss over the previous 7 days.

UPDATE: Sunday 14th December

Weight: 78.2kg (Scale weight was actually 76.5kg today, but actual weight is 78.6kg according to MacroFactor)

Well, that brings an end to week 1. Down a total of 800g, perfect.
Strength continues to trend up even in a deficit which is crazy.
Coach was very happy with how this week went and only the following changes were implemented.

Clen 20mcg to 40mcg
Reta 3mg weekly to 4mg weekly
Calories remain unchanged

Reta bump was to counteract hunger and cravings.

I ended up doing an average of 13500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP.
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

@HeliosLabs really delivering the goods and the cost is incredibly affordable which is a reason SLU has been overlooked in the past.

Lets keep dropping. The quicker we get lean, the quicker we get to grow

Nice updates mate. Workout and meals looking good. Looking really good in the photo as well.

 

[Troy643]

Weekly Update
Hey everyone, just giving a weekly update to where I’m at.

Weight: 78.0kg (Scale weight was actually 77.1kg today, but actual weight is 78kg according to MacroFactor)

Well, that brings an end to week 2. Down a total of 200g.
Strength continues to trend up even in a deficit which is crazy.
Weight loss has definitely slowed over the past 7 days even with the increase to Clen and Reta dosage.

Diet fatigue has also set in and was feeling quite fatigued at the end of last week.
SLU really helping me push through weight and cardio sessions.
Coach gave me two rest days with just 8000 steps to reset a little bit and give the body some time to reset some systemic fatigue as I’ve been in a deficit since September 1st.

Calories remain unchanged.
Upping SLU-PP dose to 100mg split over 2x 50mg capsules this week to see if there’s any benefit and to help counteract two untracked days over Christmas.
Pharmaceuticals otherwise remain unchanged.

I ended up doing an average of 12500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP being provided by @HeliosLabs
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

Have two family gatherings this week for Christmas being Christmas Eve and day.
Plan is to not track and just try and keep activity up and enjoy the two days.
Aiming to get lean protein and vegetables in first, then choosing a better dessert option.
Really excited to spend some time with family and reset a little.

I’ve attached some photos of some meals over the past week.

 

[Allupfromhere]

Weekly Update
Hey everyone, just giving a weekly update to where I’m at.

Weight: 78.0kg (Scale weight was actually 77.1kg today, but actual weight is 78kg according to MacroFactor)

Well, that brings an end to week 2. Down a total of 200g.
Strength continues to trend up even in a deficit which is crazy.
Weight loss has definitely slowed over the past 7 days even with the increase to Clen and Reta dosage.

Diet fatigue has also set in and was feeling quite fatigued at the end of last week.
SLU really helping me push through weight and cardio sessions.
Coach gave me two rest days with just 8000 steps to reset a little bit and give the body some time to reset some systemic fatigue as I’ve been in a deficit since September 1st.

Calories remain unchanged.
Upping SLU-PP dose to 100mg split over 2x 50mg capsules this week to see if there’s any benefit and to help counteract two untracked days over Christmas.
Pharmaceuticals otherwise remain unchanged.

I ended up doing an average of 12500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP being provided by @HeliosLabs
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

Have two family gatherings this week for Christmas being Christmas Eve and day.
Plan is to not track and just try and keep activity up and enjoy the two days.
Aiming to get lean protein and vegetables in first, then choosing a better dessert option.
Really excited to spend some time with family and reset a little.

I’ve attached some photos of some meals over the past week.

Its still Christmas and your not in contest prep brother. Just keep it tight heading into the 2 days, then enjoy the time with family and the reset.
Boxing day back to business.
Strength and energy will ebb and flow with recovery in the cut legend, have noticed this greatly myself. Some days im still in beast modt and others im in survival lol. Just keep giving 100% however that looks each day.
Keep up the solid work brother

 

[LevButlerov]

Weekly Update
Hey everyone, just giving a weekly update to where I’m at.

Weight: 78.0kg (Scale weight was actually 77.1kg today, but actual weight is 78kg according to MacroFactor)

Well, that brings an end to week 2. Down a total of 200g.
Strength continues to trend up even in a deficit which is crazy.
Weight loss has definitely slowed over the past 7 days even with the increase to Clen and Reta dosage.

Diet fatigue has also set in and was feeling quite fatigued at the end of last week.
SLU really helping me push through weight and cardio sessions.
Coach gave me two rest days with just 8000 steps to reset a little bit and give the body some time to reset some systemic fatigue as I’ve been in a deficit since September 1st.

Calories remain unchanged.
Upping SLU-PP dose to 100mg split over 2x 50mg capsules this week to see if there’s any benefit and to help counteract two untracked days over Christmas.
Pharmaceuticals otherwise remain unchanged.

I ended up doing an average of 12500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP being provided by @HeliosLabs
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

Have two family gatherings this week for Christmas being Christmas Eve and day.
Plan is to not track and just try and keep activity up and enjoy the two days.
Aiming to get lean protein and vegetables in first, then choosing a better dessert option.
Really excited to spend some time with family and reset a little.

I’ve attached some photos of some meals over the past week.

You look awesome tight and lean and good abs lean waist @Troy643 use the time Xmas to take time off a few days you have time to get back into the game

@BeMe @HarleyGuy @s.gentz
@Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711

 

[Dreamer]

Weekly Update
Hey everyone, just giving a weekly update to where I’m at.

Weight: 78.0kg (Scale weight was actually 77.1kg today, but actual weight is 78kg according to MacroFactor)

Well, that brings an end to week 2. Down a total of 200g.
Strength continues to trend up even in a deficit which is crazy.
Weight loss has definitely slowed over the past 7 days even with the increase to Clen and Reta dosage.

Diet fatigue has also set in and was feeling quite fatigued at the end of last week.
SLU really helping me push through weight and cardio sessions.
Coach gave me two rest days with just 8000 steps to reset a little bit and give the body some time to reset some systemic fatigue as I’ve been in a deficit since September 1st.

Calories remain unchanged.
Upping SLU-PP dose to 100mg split over 2x 50mg capsules this week to see if there’s any benefit and to help counteract two untracked days over Christmas.
Pharmaceuticals otherwise remain unchanged.

I ended up doing an average of 12500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP being provided by @HeliosLabs
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

Have two family gatherings this week for Christmas being Christmas Eve and day.
Plan is to not track and just try and keep activity up and enjoy the two days.
Aiming to get lean protein and vegetables in first, then choosing a better dessert option.
Really excited to spend some time with family and reset a little.

I’ve attached some photos of some meals over the past week.

Food looking crazy man, your eating well! How you find the 100mg slu?

 

[BeMe]

Weekly Update
Hey everyone, just giving a weekly update to where I’m at.

Weight: 78.0kg (Scale weight was actually 77.1kg today, but actual weight is 78kg according to MacroFactor)

Well, that brings an end to week 2. Down a total of 200g.
Strength continues to trend up even in a deficit which is crazy.
Weight loss has definitely slowed over the past 7 days even with the increase to Clen and Reta dosage.

Diet fatigue has also set in and was feeling quite fatigued at the end of last week.
SLU really helping me push through weight and cardio sessions.
Coach gave me two rest days with just 8000 steps to reset a little bit and give the body some time to reset some systemic fatigue as I’ve been in a deficit since September 1st.

Calories remain unchanged.
Upping SLU-PP dose to 100mg split over 2x 50mg capsules this week to see if there’s any benefit and to help counteract two untracked days over Christmas.
Pharmaceuticals otherwise remain unchanged.

I ended up doing an average of 12500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP being provided by @HeliosLabs
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

Have two family gatherings this week for Christmas being Christmas Eve and day.
Plan is to not track and just try and keep activity up and enjoy the two days.
Aiming to get lean protein and vegetables in first, then choosing a better dessert option.
Really excited to spend some time with family and reset a little.

I’ve attached some photos of some meals over the past week.

Man that steak is perfect. Everything there looks really delicious. If I were you I wouldn't worry about a couple holiday meals either cuz you're peeled right now. You can afford to take a couple days off the diet. Great work!

 

[HarleyGuy]

Weekly Update
Hey everyone, just giving a weekly update to where I’m at.

Weight: 78.0kg (Scale weight was actually 77.1kg today, but actual weight is 78kg according to MacroFactor)

Well, that brings an end to week 2. Down a total of 200g.
Strength continues to trend up even in a deficit which is crazy.
Weight loss has definitely slowed over the past 7 days even with the increase to Clen and Reta dosage.

Diet fatigue has also set in and was feeling quite fatigued at the end of last week.
SLU really helping me push through weight and cardio sessions.
Coach gave me two rest days with just 8000 steps to reset a little bit and give the body some time to reset some systemic fatigue as I’ve been in a deficit since September 1st.

Calories remain unchanged.
Upping SLU-PP dose to 100mg split over 2x 50mg capsules this week to see if there’s any benefit and to help counteract two untracked days over Christmas.
Pharmaceuticals otherwise remain unchanged.

I ended up doing an average of 12500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP being provided by @HeliosLabs
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

Have two family gatherings this week for Christmas being Christmas Eve and day.
Plan is to not track and just try and keep activity up and enjoy the two days.
Aiming to get lean protein and vegetables in first, then choosing a better dessert option.
Really excited to spend some time with family and reset a little.

I’ve attached some photos of some meals over the past week.

You're looking dense and lean bro! Great front double bi love the arms! That rare steak is exactly how I like it too.
Enjoy your time with the family brother.

 

[waggat]

Weekly Update
Hey everyone, just giving a weekly update to where I’m at.

Weight: 78.0kg (Scale weight was actually 77.1kg today, but actual weight is 78kg according to MacroFactor)

Well, that brings an end to week 2. Down a total of 200g.
Strength continues to trend up even in a deficit which is crazy.
Weight loss has definitely slowed over the past 7 days even with the increase to Clen and Reta dosage.

Diet fatigue has also set in and was feeling quite fatigued at the end of last week.
SLU really helping me push through weight and cardio sessions.
Coach gave me two rest days with just 8000 steps to reset a little bit and give the body some time to reset some systemic fatigue as I’ve been in a deficit since September 1st.

Calories remain unchanged.
Upping SLU-PP dose to 100mg split over 2x 50mg capsules this week to see if there’s any benefit and to help counteract two untracked days over Christmas.
Pharmaceuticals otherwise remain unchanged.

I ended up doing an average of 12500 steps per day last week which is an incredibly amount of NEAT cardio, alongside 4x cardio sessions.
All of this whilst in a steep deficit wouldn't be possible without the SLU-PP being provided by @HeliosLabs
It is an incredibly effective compound and I can honestly say, alongside Reta, it is the most powerful one I've used by a significant margin.

Have two family gatherings this week for Christmas being Christmas Eve and day.
Plan is to not track and just try and keep activity up and enjoy the two days.
Aiming to get lean protein and vegetables in first, then choosing a better dessert option.
Really excited to spend some time with family and reset a little.

I’ve attached some photos of some meals over the past week.

Awesome update mate, really like your commentary on the week.

Sounds like the two rest days plus family gathering will have you freshen up. Don't go too strict on those days

 

[Troy643]

Thanks everyone. I really appreciate all the kind words regarding the Christmas period, as well as how the progress is going.

Cutting is never linear and its always been something I've struggled with having such an immense appetite.

After the two low activity days, along with a great push session today, I'm down 700g since the post so coach has me dialed in.
The next two days won't be tracked and I'm honestly excited to just spend it with loved ones.
But, still hitting a nasty leg day tomorrow morning

I'll be sure to take some pictures of the Christmas foods!

Food looking crazy man, your eating well! How you find the 100mg slu?

Great. Honestly I don't feel a HUGE difference compared to the 50mg but I feel a lot more normal which is great considered how fatigued and tired I was getting. Managed a great upper body session today, then some steps and hit the beach.

 

[LevButlerov]

Thanks everyone. I really appreciate all the kind words regarding the Christmas period, as well as how the progress is going.

Cutting is never linear and its always been something I've struggled with having such an immense appetite.

After the two low activity days, along with a great push session today, I'm down 700g since the post so coach has me dialed in.
The next two days won't be tracked and I'm honestly excited to just spend it with loved ones.
But, still hitting a nasty leg day tomorrow morning

I'll be sure to take some pictures of the Christmas foods!


Great. Honestly I don't feel a HUGE difference compared to the 50mg but I feel a lot more normal which is great considered how fatigued and tired I was getting. Managed a great upper body session today, then some steps and hit the beach.

low activity happens especially around xmas @Troy643 dialing in hard, how was the cardio?

 

[Troy643]

Weekly Update
Hey everyone, just giving a weekly update to where I’m at.

Weight: 77.1kg (Scale weight was actually 75.2kg today, but actual weight is 77.1kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 4. Down a total 3kg since starting, even more on the scale if you don't average it out.
Strength continues to trend up even in a deficit which is crazy

Problems Faced and Problems Solved:
In week 2 with my last update I was suffering some pretty chronic diet fatigue. Adhering to the calories set by my coach required absolutely everything inside of me.

My motivation had dipped significantly and I was struggling to lose any weight, despite an extremely high output and low calories.
After checking in with coach at the end of week 2, we decided to have two days off training and lower steps whilst keeping calories the same. This significantly helped and the weight started going down with just that one change. We then had Christmas where i had two untracked eating days. Doing this, and spending some with family completely reset the diet fatigue. I was able to make some smart choices around the foods consumed at Christmas, whilst still treating myself.

Having coach @Cg20 in my corner has been an absolute game changer. From the knowledge he's passed on, to the motivation and small change's we've made that have drastically improved both the weight loss, and the gym progression.

Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Training:
Training has been consistent. Still running a 4 day Upper / Lower / Rest / Upper / Lower / Rest / Rest. Still making small improvements every week, with some very minor regression in lower strength this week. Chalking it up to getting leaner and deeper into the deficit.

Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 70mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Will be starting MOTC at 1mg daily PWO when it arrives either Monday or Tuesday. Very excited to see how this interacts with the rest of the mito stack.

I ended up doing an average of 13125 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6-8 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

I’ve attached some photos of some meals as well as an unpumped quad pic today where they were looking insane.

 

[LevButlerov]

Weekly Update
Hey everyone, just giving a weekly update to where I’m at.

Weight: 77.1kg (Scale weight was actually 75.2kg today, but actual weight is 77.1kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 4. Down a total 3kg since starting, even more on the scale if you don't average it out.
Strength continues to trend up even in a deficit which is crazy

Problems Faced and Problems Solved:
In week 2 with my last update I was suffering some pretty chronic diet fatigue. Adhering to the calories set by my coach required absolutely everything inside of me.

My motivation had dipped significantly and I was struggling to lose any weight, despite an extremely high output and low calories.
After checking in with coach at the end of week 2, we decided to have two days off training and lower steps whilst keeping calories the same. This significantly helped and the weight started going down with just that one change. We then had Christmas where i had two untracked eating days. Doing this, and spending some with family completely reset the diet fatigue. I was able to make some smart choices around the foods consumed at Christmas, whilst still treating myself.

Having coach @Cg20 in my corner has been an absolute game changer. From the knowledge he's passed on, to the motivation and small change's we've made that have drastically improved both the weight loss, and the gym progression.

Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Training:
Training has been consistent. Still running a 4 day Upper / Lower / Rest / Upper / Lower / Rest / Rest. Still making small improvements every week, with some very minor regression in lower strength this week. Chalking it up to getting leaner and deeper into the deficit.

Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 70mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Will be starting MOTC at 1mg daily PWO when it arrives either Monday or Tuesday. Very excited to see how this interacts with the rest of the mito stack.

I ended up doing an average of 13125 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6-8 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

I’ve attached some photos of some meals as well as an unpumped quad pic today where they were looking insane.

quads are BIG and real nice meal pics too @Troy643 and you need to add 1 refeed day/week will fix your issues

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

 

[Coolguy]

Looking sick brother.
Good weight loss journey.
Have you mentioned the food fatigue to your coach?

 

[Troy643]

quads are BIG and real nice meal pics too @Troy643 and you need to add 1 refeed day/week will fix your issues

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

Looking sick brother.
Good weight loss journey.
Have you mentioned the food fatigue to your coach?

Cheers to both of you lads.

Yep mentioned it to my coach and we had a two day deload where steps and training was reduced and this really helped, alongside two untracked days of eating over Christmas the diet fatigue was pretty much resolved.

I’ll eat the exact same thing Monday - Friday and then the weekends I’ll keep macros the same but cook different things to keep the diet easily managed.
Coach is pretty flexible with this as long as macros are adhered too.

Don’t think there’s a need for a re-feed day at this point and will just continue what coach suggests as it all seems to be working great so far

 

[Pigsy]

Good log so far brother, looking good

 

[LevButlerov]

Cheers to both of you lads.

Yep mentioned it to my coach and we had a two day deload where steps and training was reduced and this really helped, alongside two untracked days of eating over Christmas the diet fatigue was pretty much resolved.

I’ll eat the exact same thing Monday - Friday and then the weekends I’ll keep macros the same but cook different things to keep the diet easily managed.
Coach is pretty flexible with this as long as macros are adhered too.

Don’t think there’s a need for a re-feed day at this point and will just continue what coach suggests as it all seems to be working great so far

talk to your coach lets have some weekly refeeds

 

[waggat]

Weekly Update
Hey everyone, just giving a weekly update to where I’m at.

Weight: 77.1kg (Scale weight was actually 75.2kg today, but actual weight is 77.1kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 4. Down a total 3kg since starting, even more on the scale if you don't average it out.
Strength continues to trend up even in a deficit which is crazy

Problems Faced and Problems Solved:
In week 2 with my last update I was suffering some pretty chronic diet fatigue. Adhering to the calories set by my coach required absolutely everything inside of me.

My motivation had dipped significantly and I was struggling to lose any weight, despite an extremely high output and low calories.
After checking in with coach at the end of week 2, we decided to have two days off training and lower steps whilst keeping calories the same. This significantly helped and the weight started going down with just that one change. We then had Christmas where i had two untracked eating days. Doing this, and spending some with family completely reset the diet fatigue. I was able to make some smart choices around the foods consumed at Christmas, whilst still treating myself.

Having coach @Cg20 in my corner has been an absolute game changer. From the knowledge he's passed on, to the motivation and small change's we've made that have drastically improved both the weight loss, and the gym progression.

Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Training:
Training has been consistent. Still running a 4 day Upper / Lower / Rest / Upper / Lower / Rest / Rest. Still making small improvements every week, with some very minor regression in lower strength this week. Chalking it up to getting leaner and deeper into the deficit.

Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 70mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Will be starting MOTC at 1mg daily PWO when it arrives either Monday or Tuesday. Very excited to see how this interacts with the rest of the mito stack.

I ended up doing an average of 13125 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6-8 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

I’ve attached some photos of some meals as well as an unpumped quad pic today where they were looking insane.

Quads look awesome mate! Some nice looking meat in those meals as well!

 

[Cg20]

talk to your coach lets have some weekly refeeds

Completely disagree, what’s the point of the weekly refeeds?

Unless you have a legitimate reason, and there’s only 1, to retain gym performance if it’s starting to slip, then it’s counter intuitive, the more re feeds you have, the longer you spend dieting, the less time you spend growing. We just got past the fat loss stall, and guess how?

Wasn’t a refeed, was a de output to wash off fatigue, he is another client, who has been continually progressively overloading, after I pulled him off everything but trt, and is on a heavy cut, so why would I refeed him? Saying shit like this without having a reasonable logic behind what you say doesn’t help anyone, it hinders progress, every single decision I make, I have a justified logic behind why I make it, if a re feed was going to benefit him, I would have been re feeding him.

 

[LevButlerov]

Completely disagree, what’s the point of the weekly refeeds?

Unless you have a legitimate reason, and there’s only 1, to retain gym performance if it’s starting to slip, then it’s counter intuitive, the more re feeds you have, the longer you spend dieting, the less time you spend growing. We just got past the fat loss stall, and guess how?

Wasn’t a refeed, was a de output to wash off fatigue, he is another client, who has been continually progressively overloading, after I pulled him off everything but trt, and is on a heavy cut, so why would I refeed him? Saying shit like this without having a reasonable logic behind what you say doesn’t help anyone, it hinders progress, every single decision I make, I have a justified logic behind why I make it, if a re feed was going to benefit him, I would have been re feeding him.

Diet fatigue he has real issues.

are you coaching him?

Problems Faced and Problems Solved:
In week 2 with my last update I was suffering some pretty chronic diet fatigue. Adhering to the calories set by my coach required absolutely everything inside of me.

My motivation had dipped significantly and I was struggling to lose any weight, despite an extremely high output and low calories.
After checking in with coach at the end of week 2, we decided to have two days off training and lower steps whilst keeping calories the same. This significantly helped and the weight started going down with just that one change. We then had Christmas where i had two untracked eating days. Doing this, and spending some with family completely reset the diet fatigue. I was able to make some smart choices around the foods consumed at Christmas, whilst still treating myself.

 

[Cg20]

Diet fatigue he has real issues.

are you coaching him?

Yes I am coaching him, if that first statement is you insinuating that I should be constantly re feeding him, then let’s here the justification behind it?

Considering I’m coaching him, I’m seeing the check ins every week, and we have broken 2 stalls already while barely touching calories, not pushing up gear up, let’s hear your logical argument for these re feeds?

 

[Allupfromhere]

Multiple ways to approach hurdles in each phase and you and your coach were able to pass these with a great outcome. It is always important to stay on track with someone that is constantly watching your everymove and has all the information at hand to make the most constructive decision based on information available.

Looking awesome brother anf those legs starting to get some serious attitude

 

[Cg20]

Diet fatigue he has real issues.

are you coaching him?

I’ll take no response to my above statement as you don’t have one, that’s the difference, I do. Every decision I make, I make it with a justifiable reason behind it, if you’re going to be ordering blokes that are coached to be doing shit you better make sure you can justify it, because if you can’t you aren’t making this community better you’re damaging it, if creates problems with the coach and their clients because if the client takes on the advice it may fuck over the coaches plans. This is the second time you’ve done this to blokes I coach, both times have been advice that’s going to hinder their progress not benefit it, if you can’t give me a justifiable explanation as to why you’re handing out the advice you’re handing out, don’t give it.

 

[LevButlerov]

I’ll take no response to my above statement as you don’t have one, that’s the difference, I do. Every decision I make, I make it with a justifiable reason behind it, if you’re going to be ordering blokes that are coached to be doing shit you better make sure you can justify it, because if you can’t you aren’t making this community better you’re damaging it, if creates problems with the coach and their clients because if the client takes on the advice it may fuck over the coaches plans. This is the second time you’ve done this to blokes I coach, both times have been advice that’s going to hinder their progress not benefit it, if you can’t give me a justifiable explanation as to why you’re handing out the advice you’re handing out, don’t give it.

I have a good response but I don't like to get in between coaches and clients, that is why I asked if you are his coach.
He's your client yes or no? @Cg20

 

[Cg20]

I have a good response but I don't like to get in between coaches and clients, that is why I asked if you are his coach.
He's your client yes or no? @Cg20

Yes as I said in the first of my two replies

 

[LevButlerov]

Yes as I said in the first of my two replies

No need to be a smart ass, you're way out of line, I was being nice to you and toning things down but you're way out of line. @Cg20
i dont like your attitude and your approach here in the EVO family. I think it's time for you to leave.

 

[Troy643]

Respectfully, Lev

I wanted to respond to your comment. I understand things can get heated, but I think the tone toward @Cg20 was unnecessary.
He is providing a huge amount of knowledge to the AUS community and is incredibly respected.

@Cg20 has been an outstanding coach for me. He’s guided me through plenty of ups and downs — from digestion issues to peri-workout nutrition — and has shared a huge amount of knowledge around training, nutrition, and supplements.

More importantly, he genuinely cares about his clients and their wellbeing. That’s always been clear. You can ask any one of his clients and they will all say the same thing.

At the end of the day, I trust him completely and appreciate the work he puts in for me day in and day out.

 

[Mitig8]

No need to be a smart ass, you're way out of line, I was being nice to you and toning things down but you're way out of line. @Cg20
i dont like your attitude and your approach here in the EVO family. I think it's time for you to leave.

Hey Lev, I am only new here, but extremely active in UGLOZ chat and their evolutionary.org form.

I am also a client of @Cg20, who puts his trust and appreciation 110% behind CG.

I am commenting here, as an advocate for CG as a coach. His knowledge is second to none, and having him leave EVO would be a loss to this community. He has helped hundreds of "randoms" who aren't his clients, with guidance on everything from PEDS, to weight loss, to muscle growth, food, cardio, peptides. All because he cares, not for any gain to himself. Yeah he might be blunt sometimes, who cares?

It can be hard to gauge tone through a screen, and when someone is passionate about his client, and ensuring they aren't following information that diminishes what he is trying to achieve with them, they shouldn't be punished for that.

Any of his clients, and anyone who has dealt with him, will say he is an encyclopedia of knowledge in this industry and shares it with whoever asks and listens.

As respectfully as possible, it would be foolish to make him leave because he defended his client passionately against something you said.

 

[LevButlerov]

Respectfully, Lev

I wanted to respond to your comment. I understand things can get heated, but I think the tone toward @Cg20 was unnecessary.
He is providing a huge amount of knowledge to the AUS community and is incredibly respected.

@Cg20 has been an outstanding coach for me. He’s guided me through plenty of ups and downs — from digestion issues to peri-workout nutrition — and has shared a huge amount of knowledge around training, nutrition, and supplements.

More importantly, he genuinely cares about his clients and their wellbeing. That’s always been clear. You can ask any one of his clients and they will all say the same thing.

At the end of the day, I trust him completely and appreciate the work he puts in for me day in and day out.

I'm sure he cares but he's wrong on this one completely, and he's been rude multiple times in other threads as well. Time for him to find another place to be a coach!

For you @Troy643

Problems Faced and Problems Solved:
In week 2 with my last update I was suffering some pretty chronic diet fatigue. Adhering to the calories set by my coach required absolutely everything inside of me.

My motivation had dipped significantly and I was struggling to lose any weight, despite an extremely high output and low calories.
After checking in with coach at the end of week 2, we decided to have two days off training and lower steps whilst keeping calories the same. This significantly helped and the weight started going down with just that one change. We then had Christmas where i had two untracked eating days. Doing this, and spending some with family completely reset the diet fatigue. I was able to make some smart choices around the foods consumed at Christmas, whilst still treating myself.

Having coach @Cg20 in my corner has been an absolute game changer. From the knowledge he's passed on, to the motivation and small change's we've made that have drastically improved both the weight loss, and the gym progression.

This issue was improper coaching clearly. I'm going to respond to @Cg20

I’ll take no response to my above statement as you don’t have one, that’s the difference, I do. Every decision I make, I make it with a justifiable reason behind it, if you’re going to be ordering blokes that are coached to be doing shit you better make sure you can justify it, because if you can’t you aren’t making this community better you’re damaging it, if creates problems with the coach and their clients because if the client takes on the advice it may fuck over the coaches plans. This is the second time you’ve done this to blokes I coach, both times have been advice that’s going to hinder their progress not benefit it, if you can’t give me a justifiable explanation as to why you’re handing out the advice you’re handing out, don’t give it.

Weekly refeeds are not constant feeding, they are a planned 1 day bump in carbs that helps you keep the deficit clean the other 6 days.
Leptin drops as calories stay low and output stays high, and that drop pushes your body to conserve energy and makes motivation and training output sink.
Ghrelin rises with sustained restriction, so hunger and food focus climb until people end up taking untracked days like @Troy643 described at Christmas.
A planned refeed can temporarily raise leptin, lower ghrelin, refill glycogen, and make the next week of low calories feel doable instead of white knuckle misery.
In @Troy643 update the scale did not move until he reduced training and steps, which screams fatigue and stress masking, so a weekly refeed with a simple deload plan would have handled that earlier.
Calling refeeds unjustified while relying on keeping your client starving is backwards, because planned refeeds give structure and control instead of random damage control.

some science for you
https://pubmed.ncbi.nlm.nih.gov/11126336/

Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects​

 

[LevButlerov]

Hey Lev, I am only new here, but extremely active in UGLOZ chat and their evolutionary.org form.

I am also a client of @Cg20, who puts his trust and appreciation 110% behind CG.

I am commenting here, as an advocate for CG as a coach. His knowledge is second to none, and having him leave EVO would be a loss to this community. He has helped hundreds of "randoms" who aren't his clients, with guidance on everything from PEDS, to weight loss, to muscle growth, food, cardio, peptides. All because he cares, not for any gain to himself. Yeah he might be blunt sometimes, who cares?

It can be hard to gauge tone through a screen, and when someone is passionate about his client, and ensuring they aren't following information that diminishes what he is trying to achieve with them, they shouldn't be punished for that.

Any of his clients, and anyone who has dealt with him, will say he is an encyclopedia of knowledge in this industry and shares it with whoever asks and listens.

As respectfully as possible, it would be foolish to make him leave because he defended his client passionately against something you said.

You make fair points here I'm sure you have your reason @Mitig8 but your judgement here is based on 1 off post in this thread, @Cg20 aka coach CG has been rude in multiple threads for no reason, snappy and negative. It's time for him to find another community which he can fit his personality in.

 

[Minibot]

No need to be a smart ass, you're way out of line, I was being nice to you and toning things down but you're way out of line. @Cg20
i dont like your attitude and your approach here in the EVO family. I think it's time for you to leave.

@Cg20 is one of if not the most knowledgeable coaches we have in this and the UGL communities.

To tell him to leave is like telling Picasso to stop painting or Noah to stop building his ark.

There is lots of activity in this forum and you are one that continually posts on threads and shows love and thats great.
But, on multiple occasions now I've seen you tell people what they SHOULD be doing when its clearly stated in their thread that they have a coach. If you're saying shit like this to people who are new or have only just got a coach theyre going to start doubting their coach and maybe dojng shit they shouldnt be doing? Thats going to fuck then up in the long run.

Im with CG too and he does everything he does with a purpose and in steps, meal structure, calories, cardio and every compound added and when it is added is calculated amd is calculated on how his client is reacting or what stage they are in.

Do you understand that if you say something like this and that person goes back and smashes a 3500cal day becuase they thought needed a reefed thay 1 day could have now put them a week behind where they should be or could have been.

If you want whats best for this forum and for peoples health then CG is the last guy who you want gone, because not 1 single person in this game cares more about keeping people as healthy as possible while getting as big as possible than CG

 

[LevButlerov]

@Cg20 is one of if not the most knowledgeable coaches we have in this and the UGL communities.

To tell him to leave is like telling Picasso to stop painting or Noah to stop building his ark.

There is lots of activity in this forum and you are one that continually posts on threads and shows love and thats great.
But, on multiple occasions now I've seen you tell people what they SHOULD be doing when its clearly stated in their thread that they have a coach. If you're saying shit like this to people who are new or have only just got a coach theyre going to start doubting their coach and maybe dojng shit they shouldnt be doing? Thats going to fuck then up in the long run.

Im with CG too and he does everything he does with a purpose and in steps, meal structure, calories, cardio and every compound added and when it is added is calculated amd is calculated on how his client is reacting or what stage they are in.

Do you understand that if you say something like this and that person goes back and smashes a 3500cal day becuase they thought needed a reefed thay 1 day could have now put them a week behind where they should be or could have been.

If you want whats best for this forum and for peoples health then CG is the last guy who you want gone, because not 1 single person in this game cares more about keeping people as healthy as possible while getting as big as possible than CG

Thank you for coming and commending, you have my respect @Minibot but I said this above and will repeat for you.

You make fair points here I'm sure you have your reason but your judgement here is based on 1 off post in this thread, @Cg20 aka coach CG has been rude in multiple threads for no reason, snappy and negative. It's time for him to find another community which he can fit his personality in.

You make fair points here I'm sure you have your reason @Mitig8 but your judgement here is based on 1 off post in this thread, @Cg20 aka coach CG has been rude in multiple threads for no reason, snappy and negative. It's time for him to find another community which he can fit his personality in.

 

[Minibot]

but your judgement here is based on 1 off post in this thread, @Cg20 aka coach CG has been rude in multiple threads for no reason, snappy and negative. It's time for him to find another community which he can fit his personality in.

Actually my judgement is based of multiple threads where he has defended HIS CLIENTS against being fed information that they dont need or that could be detrimental to their progression.
If you had a plan and were executing steps from that plan and someone came and did something that made you take 3 steps back would you not be annoyed also?

Ultimately we are all HIS clients and we pay him to do whats best for us. What kind of coach would he be if he didn't come and defend his coaching approach?

Also he fits perfectly into the Australian section of the EVO community. Every single aussie in this forum and UGL has learned more than 1 thing from this man and is highly respected in the aussie BB community

 

[Eddie Haskell]

Actually my judgement is based of multiple threads where he has defended HIS CLIENTS against being fed information that they dont need or that could be detrimental to their progression.
If you had a plan and were executing steps from that plan and someone came and did something that made you take 3 steps back would you not be annoyed also?

Ultimately we are all HIS clients and we pay him to do whats best for us. What kind of coach would he be if he didn't come and defend his coaching approach?

Also he fits perfectly into the Australian section of the EVO community. Every single aussie in this forum and UGL has learned more than 1 thing from this man and is highly respected in the aussie BB community

@Minibot please do everyone a favour here and stay out of this thread, this is a log not a debate stage.
CG is gone I saw in mod panel now; therefore drop it and don’t post on this log again please.

 

[Mitig8]

Thank you for coming and commending, you have my respect @Minibot but I said this above and will repeat for you.

You make fair points here I'm sure you have your reason but your judgement here is based on 1 off post in this thread, @Cg20 aka coach CG has been rude in multiple threads for no reason, snappy and negative. It's time for him to find another community which he can fit his personality in.

@LevButlerov I am asking this from a purely informative point of view, as I am new to Evo, but who decides CG's personality doesn't suit the Evo Forum?

Have people submitted complaints to you privately about his approach or his communication here that we all aren't privvy to?

Does it go to community vote, or Moderator vote? Or is it left up to one person to decide, where a difference of opinions could cause an unnecessary ban?

 

[Eddie Haskell]

@LevButlerov I am asking this from a purely informative point of view, as I am new to Evo, but who decides CG's personality doesn't suit the Evo Forum?

Have people submitted complaints to you privately about his approach or his communication here that we all aren't privvy to?

Does it go to community vote, or Moderator vote? Or is it left up to one person to decide, where a difference of opinions could cause an unnecessary ban?

@Mitig8 same post for you.
Stay out of this thread, this is a log not a debate stage.
CG is gone I saw in mod panel now; therefore drop it and don’t post on this log again please.
Your next post here will be a suspension.

For your information, being in the EVO family is a privilege NOT a right. If you abuse the privilege, you are removed.

 

[Kutch]

What privilege was abused? All I see is 2 small guys giving advice to people who debatedly look better than them.
Even if i wasn’t coached I wouldn’t take advice from you two. Seems this forum is the only place either of you have any sort of authority in your life and you abuse that to silence anybody who disagrees with you.

 

[Eddie Haskell]

What privilege was abused? All I see is 2 small guys giving advice to people who debatedly look better than them.
Even if i wasn’t coached I wouldn’t take advice from you two. Seems this forum is the only place either of you have any sort of authority in your life and you abuse that to silence anybody who disagrees with you.

Since you didn’t understand me clearly you’re in time out now suspended 72 hours.

 

[Troy643]

Alright,

Can we please just let this be a log going forward.

I've made some great progress and I'm keen to see how things keep progressing.

Very happy with how things are tracking and would love to keep this going and continue tracking for @HeliosLabs and the Evo community.

Cheers guys

 

[Eddie Haskell]

Alright,

Can we please just let this be a log going forward.

I've made some great progress and I'm keen to see how things keep progressing.

Very happy with how things are tracking and would love to keep this going and continue tracking for @HeliosLabs and the Evo community.

Cheers guys

@Troy643 Great idea. Going forward only your log updates allowed here.

 

[Troy643]

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!

Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a lean beef cut and vegetables. Eggs / Omlet for breakfast etc.


Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 75mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Running 1mg daily PWO.

I ended up doing an average of 13600 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

Couldn't be getting through this cut without the help from my coach, as well as the Mito stack provided by @HeliosLabs. SLU has been a crazy addition, alongside the Reta. Honestly don't know how I'd be fairing without both of them.

Also big thanks to Aussie community. The motivation and support we get from them is insane.

I've attached the photo from my weekly check in, alongside a wicked quad pump.

 

[Pigsy]

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!

Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a lean beef cut and vegetables. Eggs / Omlet for breakfast etc.


Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 75mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Running 1mg daily PWO.

I ended up doing an average of 13600 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

Couldn't be getting through this cut without the help from my coach, as well as the Mito stack provided by @HeliosLabs. SLU has been a crazy addition, alongside the Reta. Honestly don't know how I'd be fairing without both of them.

Also big thanks to Aussie community. The motivation and support we get from them is insane.

I've attached the photo from my weekly check in, alongside a wicked quad pump.

The Aussie and EVO family live you brother

 

[Mitig8]

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!

Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a lean beef cut and vegetables. Eggs / Omlet for breakfast etc.


Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 75mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Running 1mg daily PWO.

I ended up doing an average of 13600 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

Couldn't be getting through this cut without the help from my coach, as well as the Mito stack provided by @HeliosLabs. SLU has been a crazy addition, alongside the Reta. Honestly don't know how I'd be fairing without both of them.

Also big thanks to Aussie community. The motivation and support we get from them is insane.

I've attached the photo from my weekly check in, alongside a wicked quad pump.

You've been killing it my brother, proud of you

 

[LevButlerov]

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!

Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a lean beef cut and vegetables. Eggs / Omlet for breakfast etc.


Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 75mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Running 1mg daily PWO.

I ended up doing an average of 13600 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

Couldn't be getting through this cut without the help from my coach, as well as the Mito stack provided by @HeliosLabs. SLU has been a crazy addition, alongside the Reta. Honestly don't know how I'd be fairing without both of them.

Also big thanks to Aussie community. The motivation and support we get from them is insane.

I've attached the photo from my weekly check in, alongside a wicked quad pump.

good checkin you are looking leaner and harder @Troy643 noticed there is kangaroo meat in there, nice! any pics?

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

 

[Allupfromhere]

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!

Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a lean beef cut and vegetables. Eggs / Omlet for breakfast etc.


Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 75mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Running 1mg daily PWO.

I ended up doing an average of 13600 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

Couldn't be getting through this cut without the help from my coach, as well as the Mito stack provided by @HeliosLabs. SLU has been a crazy addition, alongside the Reta. Honestly don't know how I'd be fairing without both of them.

Also big thanks to Aussie community. The motivation and support we get from them is insane.

I've attached the photo from my weekly check in, alongside a wicked quad pump.

Nice one king!! Perfect direction and execution, looking dynamite brother. Gonna do damage in the next few weeks for sure

 

[Dreamer]

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!

Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a lean beef cut and vegetables. Eggs / Omlet for breakfast etc.


Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 75mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Running 1mg daily PWO.

I ended up doing an average of 13600 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

Couldn't be getting through this cut without the help from my coach, as well as the Mito stack provided by @HeliosLabs. SLU has been a crazy addition, alongside the Reta. Honestly don't know how I'd be fairing without both of them.

Also big thanks to Aussie community. The motivation and support we get from them is insane.

I've attached the photo from my weekly check in, alongside a wicked quad pump.

Looking great brother, real lean and tight midsection - love your mito stack!

 

[Troy643]

Cheers lads! Appreciate all the kind words and motivation. Makes it 100x easier!

good checkin you are looking leaner and harder @Troy643 noticed there is kangaroo meat in there, nice! any pics?

I do actually! Here's a photo of my Sunday breakfast.

Tomato's, Mushrooms and Kangaroo sausages with some fresh basil from the garden.

 

[Trenhead3cc]

looking good, Meals look good!
I can’t bring myself to eat kangaroo again tho.

 

[EvoNexus]

Welcome to evo brother!

We will get the whole camp over here eventually.

Fucking 2 weeks and abs already coming through! Must be the Husk!

Good start and not a bad layout. The boys over here love some food porn and support supps.
Check out my log and the way I lay it out with all that information it might help you get a feel!

All that aside have fun and fuck shit up

lol “must be the husk” got me solid start tho — can’t wait to see the food porn + session breakdown

 

[EvoNexus]

My sleep has drastically improved. Taking 3IU of GH before bed alongside the following stack:
5mg Melatonin
200mg 5-HTP
200mg GABA
300mg Valerian Root
200mg L-Theanine
1000mg Glycine

My coach is on Evo as of recently @Cg20

Psyllium is being added to oats which is my post workout meal. Will upload a full day of eating this afternoon.

nice man, sleep improving is huge (it’s always the hidden “compound” lol). just keep an eye on next-day grogginess with a big sleep stack and don’t be afraid to simplify if mornings feel rough.

for the log, the more boring details the better: meal timing/food choices + sets/reps/weights + weekly average scale weight + morning BP. that’s how u’ll actually see what’s working week to week.

 

[waggat]

Weekly Update:
Morning everyone! Apologies it's taken me a few days to update this log, I've had a few things happening but I'll be sure to update it regularly!

Weight (Check in Day Sunday 11th Jan): 76.4kg (Scale weight was actually 74.9kg today , but actual weight is 76.4kg according to MacroFactor). This is a HUGE drop over the past few weeks and the lowest scale weight I've had in recent memory.

Well, that brings an end to week 8 since starting on November 18th. Down almost 4kg since starting, even more on the scale if you don't average it out.


Training:
Training program remains unchanged with a Upper / Lower / Rest / Upper / Lower / Rest / Rest - Split.
This seems to be the sweet spot at the moment in regards to recovery and progression whilst being deep in a deficit.
Strength continues to trend up even in a deficit which is crazy.

This program will likely move to a PPL/UL split once calories and recovery improves post deficit.


Diet:
Calories remain unchanged at;
Training Days - 2320 - 250C, 240P, 40F
Non Training Days - 2040 - 190C, 240P, 40F

Majority of carbs are timed around training. With roughly 110C consumed pre workout and 60C post on training days.

Some examples of meals include the following;

PWO Meal (Consumed around 4am, train at 5am)
1 Banana
15g Honey
65g Rice Bubbles
40g WPI
88C / 40P / 2F

PWO - Consumed 20m prior to training
1 Scoop Pump Juice
1 Scoop End of Dayz PWO
10ml Liquid Glycerol
4g Salt

Post Workout Meal
75g Whey
60g Rice Flour
15g Almond Butter
3g Psyllium Husk
57C / 68P / 11F

Lunch -
250g Chicken Breast Mince
200g Cauliflower Rice
200g Green Beans
50g Sauerkraut
50g Spinach
1g Olive Oil
25C / 68P / 6F

Dinner
250g Kangaroo Mince
250g Spudlite - low carb potato
250g Pumpkin
150g Zucchini
50g Sauerkraut
1g Olive Oil
46C / 61P / 5F

The food usually remains the same Monday - Friday and the weekend I will cook up meals as i want but macros will stay the same. Weekend meals will usually consist of a lean beef cut and vegetables. Eggs / Omlet for breakfast etc.


Pharma:
Test E - 200mg weekly. Pinned MWF
Reta - 5mg weekly. Pinned Friday - Provided by @HeliosLabs
Clen - 40mcg daily
GH - 5IU. Pinned pre bed. This was upped last week to assist in sleep and recovery. - Provided by @HeliosLabs
Methlylene Blue - 10mg daily
SLU-PP-332 - 50mg - 75mg daily depending on activity. When i feel i need a bit more energy I'll take 50mg pre workout instead of 25mg. This has been the biggest game changer in my pharma stack. The energy in provides, along with the fat burning has been paramount to my success. Big thanks to @HeliosLabs for this.
MOTS-C - Running 1mg daily PWO.

I ended up doing an average of 13600 steps per day last week which is an incredibly amount of NEAT cardio, alongside 5x cardio sessions on the incline treadmill. Usually 45-75 minutes at 5% Incline, 5.6KPH.

Conclusion:
Very happy with how things are tracking. It's been extremely satisfying to be able to identify and fix issues we've been having in regards to motivation, diet fatigue and weight loss stalls WITHOUT having to lower calories and sacrifice any gym performance.
Coach reckons within the next 6 weeks we'll be looking at coming out of the cut and entering a growth phase. BEYOND excited for this and I'm using that as motivation.

Couldn't be getting through this cut without the help from my coach, as well as the Mito stack provided by @HeliosLabs. SLU has been a crazy addition, alongside the Reta. Honestly don't know how I'd be fairing without both of them.

Also big thanks to Aussie community. The motivation and support we get from them is insane.

I've attached the photo from my weekly check in, alongside a wicked quad pump.

Awesome update mate. Sounds like you've got everything dialled in. Nice to be still making strength gains on the deficit.

Looking really good in the photos. Quads looking awesome in the quad pump pic!

 

[LevButlerov]

Cheers lads! Appreciate all the kind words and motivation. Makes it 100x easier!


I do actually! Here's a photo of my Sunday breakfast.

Tomato's, Mushrooms and Kangaroo sausages with some fresh basil from the garden.

tasty I never seen kangaroo sausage in my life! @Troy643

check @BeMe @HarleyGuy @s.gentz

 

[HarleyGuy]

Cheers lads! Appreciate all the kind words and motivation. Makes it 100x easier!


I do actually! Here's a photo of my Sunday breakfast.

Tomato's, Mushrooms and Kangaroo sausages with some fresh basil from the garden.

I just got caught up on your log and your updates are really detailed and interesting bro! This log is top notch keep it going brother!

After getting through the Coach drama and the peanut gallery that likes to pipe in I came across some funny stuff and some interesting questions for you bro!

65g Rice Bubbles

Ok I'm over here in Canada so.... WTF are "rice bubbles"

Down almost 4kg since starting

Congratulation brother!! You're gonna be coming in more ripped maybe it's time for a new Avatar pic!

SLU-PP-332 - 50mg - 75mg

See this is my boggle with SLU... I've read and seen doses from 250mcg-1mg being necessary and sufficient but I remember your coach saying minimum 25mg on this all the way up to 100mg. I guess this is why logs and anecdotal data are king! You're finding this dose to be really working ya?

 

[Troy643]

Ok I'm over here in Canada so.... WTF are "rice bubbles"

Haha thats ok! Rice bubbles are a cereal made from 90% white rice.
Just some quick, easily digestible carbs pre workout.

See this is my boggle with SLU... I've read and seen doses from 250mcg-1mg being necessary and sufficient but I remember your coach saying minimum 25mg on this all the way up to 100mg. I guess this is why logs and anecdotal data are king! You're finding this dose to be really working ya?

50mg seems to be working great PWO. Significant energy boost and has really aided in the fat loss.
If you look up some Vigorous Steve, he does a bit of deep diving into SLU doses and really gets into the higher doses and their effectiveness.

 

[HarleyGuy]

Haha thats ok! Rice bubbles are a cereal made from 90% white rice.
Just some quick, easily digestible carbs pre workout.


50mg seems to be working great PWO. Significant energy boost and has really aided in the fat loss.
If you look up some Vigorous Steve, he does a bit of deep diving into SLU doses and really gets into the higher doses and their effectiveness.

Ah ok, Rice bubbles, that sounds interesting then. Any added sugar to that cereal? The only cereals here with no sugar are insanely expensive so I'm thinking of using cream of rice. That's like a porridge made from rice and it's served hot.

Vigorous Steve

Not a huge fan of Vigorous Steve and I've seen that deep dive he did. I'll watch it again though just to see if he explains the necessity of dosing that high. Thanks for the suggestion.

 

[Troy643]

Ah ok, Rice bubbles, that sounds interesting then. Any added sugar to that cereal? The only cereals here with no sugar are insanely expensive so I'm thinking of using cream of rice. That's like a porridge made from rice and it's served hot.

No added sugar, well maybe 2-3gs! It's actually 90% white rice.
Sometime's ill have cream of rice as my pre workout meal but it's usually my post workout meal so i have a little bit of variety.

 

[HarleyGuy]

No added sugar, well maybe 2-3gs! It's actually 90% white rice.
Sometime's ill have cream of rice as my pre workout meal but it's usually my post workout meal so i have a little bit of variety.

Ha! I've got cream of rice in my rice cooker as I type this!

 

[LevButlerov]

Ha! I've got cream of rice in my rice cooker as I type this!

View attachment 168400

love some cream of rice @HarleyGuy

 

[HarleyGuy]

love some cream of rice @HarleyGuy

Hell ya. I put what was probably 10g of cinnamon in it with Vanilla Extract, it was awesome!

 

[LevButlerov]

Hell ya. I put what was probably 10g of cinnamon in it with Vanilla Extract, it was awesome!

perfect combo

 

[Allupfromhere]

I just got caught up on your log and your updates are really detailed and interesting bro! This log is top notch keep it going brother!

After getting through the Coach drama and the peanut gallery that likes to pipe in I came across some funny stuff and some interesting questions for you bro!


Ok I'm over here in Canada so.... WTF are "rice bubbles"

Congratulation brother!! You're gonna be coming in more ripped maybe it's time for a new Avatar pic!

See this is my boggle with SLU... I've read and seen doses from 250mcg-1mg being necessary and sufficient but I remember your coach saying minimum 25mg on this all the way up to 100mg. I guess this is why logs and anecdotal data are king! You're finding this dose to be really working ya?

Ah ok, Rice bubbles, that sounds interesting then. Any added sugar to that cereal? The only cereals here with no sugar are insanely expensive so I'm thinking of using cream of rice. That's like a porridge made from rice and it's served hot.


Not a huge fan of Vigorous Steve and I've seen that deep dive he did. I'll watch it again though just to see if he explains the necessity of dosing that high. Thanks for the suggestion.

Have a look at Dr. Dean st. Mart brother immensely educated on the mito stuff.

The reason for the high dosing is the bioavailability of oral administration. But some seriously amazing things are starting to come to the surface from top competitors in the states. Obviously all anecdotal currently but i dont think we will see scientific case studies for quite some time yet.