Approved Log Cutting Journal - Retatrutide

[xX_John_Xx]

20yo
5' 10" 200 lbs
178cm 91kg
~~ 26% bf from shitty BIA scale



Supps + diet:

2 mg reta/ week taken 1mg on monday and thursday
Natures made mens multi
Vitamin d3 1000iu
Creatine 5g
ECA 25mg ephederine + 200mg caffeine + 81mg aspirin
+buying fish oil and berberine, and maybe some other stuff if its recommended

2000 cal daily P: >140g C:200 F:70 Dietary Fiber: >25g
With the stimulants + reta its really easy to forget to eat so I'm really focusing on guaranteeing at least 140g protein daily.
Protein sources I'm focusing on are going to be fish chicken, and plant protein. I'm going to try cutting dairy protein for like 2 weeks because I think it's causing acne.
For carbs I'm focusing on grains + veggies + beans. Rice, quinoa, lentils, broccoli, peppers, brussel sprouts.
Fats: cutting butter for a while so I'll be sticking to avocado, and evoo. Aiming to get most of them from fish, eggs, and nuts.
Most of these choices are because my cholesterol is terrible, and if dairy elimination feels good that might be permanent. So if I can fix my cholesterol pretty good I'll start adding beef or pork back. My meals aren't super pre-planned like some of these logs, but as I go I plan on getting them to match that.



Training:
Kinda stupid but I've been doing U/L 5x week with an extra upper day.
I'm aiming to just get stronger so I've been doing a lot of big compounds with less accessories. Gone put a full workout in my next post
S:315
B:200
D: 350ish
Cardio:
I stick to zone 2 stationary bike for like an hour 4x a week, just making sure that I skip it on leg days cause that's my preference. Definitely cant do anything outside for a while cause its still in the negatives(f). Otherwise for work I teach swim lessons so depending on that I can sometimes get a lot of swimming in.
Past couple of weeks I've seen a lot of improvement in strength hoping to get even more with better diet.



Alright that's all for this first post, I'll be back in a couple of hours for the first diet+training entry, and I plan to do at least weekly updates if not daily. Also pictures will be in that first update!

 

[Eddie Haskell]

20yo
5' 10" 200 lbs
178cm 91kg
~~ 26% bf from shitty BIA scale



Supps + diet:

2 mg reta/ week taken 1mg on monday and thursday
Natures made mens multi
Vitamin d3 1000iu
Creatine 5g
ECA 25mg ephederine + 200mg caffeine + 81mg aspirin
+buying fish oil and berberine, and maybe some other stuff if its recommended

2000 cal daily P: >140g C:200 F:70 Dietary Fiber: >25g
With the stimulants + reta its really easy to forget to eat so I'm really focusing on guaranteeing at least 140g protein daily.
Protein sources I'm focusing on are going to be fish chicken, and plant protein. I'm going to try cutting dairy protein for like 2 weeks because I think it's causing acne.
For carbs I'm focusing on grains + veggies + beans. Rice, quinoa, lentils, broccoli, peppers, brussel sprouts.
Fats: cutting butter for a while so I'll be sticking to avocado, and evoo. Aiming to get most of them from fish, eggs, and nuts.
Most of these choices are because my cholesterol is terrible, and if dairy elimination feels good that might be permanent. So if I can fix my cholesterol pretty good I'll start adding beef or pork back. My meals aren't super pre-planned like some of these logs, but as I go I plan on getting them to match that.



Training:
Kinda stupid but I've been doing U/L 5x week with an extra upper day.
I'm aiming to just get stronger so I've been doing a lot of big compounds with less accessories. Gone put a full workout in my next post
S:315
B:200
D: 350ish
Cardio:
I stick to zone 2 stationary bike for like an hour 4x a week, just making sure that I skip it on leg days cause that's my preference. Definitely cant do anything outside for a while cause its still in the negatives(f). Otherwise for work I teach swim lessons so depending on that I can sometimes get a lot of swimming in.
Past couple of weeks I've seen a lot of improvement in strength hoping to get even more with better diet.



Alright that's all for this first post, I'll be back in a couple of hours for the first diet+training entry, and I plan to do at least weekly updates if not daily. Also pictures will be in that first update!

@xX_John_Xx great log beginning.
please add pictures of you with your face blurred so we can understand your start base.

 

[xX_John_Xx]

Alrighty,

For my training I try to alternate priority between push or pull between each upper day. So I do 3 push exercises, and 2 pull on monday, and then on wednesday I'd switch to 3 pull and 2 push. Right now I'm also really trying to emphasize my bench because that's where I've always felt weakest, so I'm doing either db or bb bench every upper day.

Upper day:
BB bench @155lbs
8/7/7/6

Iso Wide chest press @ 2 plates/side absolutely blasted my shoulders
10/8/8/7

Cable Tri Pushdowns @ 60 lbs
10/10/10

Iso hi row @ 115 lbs/side
8/8/8/6

Rear delts on pec deck @100 lbs felt terrible my arms were just to long for the machine
12/12/12

DB curls @ 30 lbs Energy really fell off right at the end
8/8/8

1 hour stationary bike/ roughly 750 cal according to my apple watch

Nutrition: 880cal f:28g c:80g p:78g
Super low hunger today gonna drop the reta to 1.5/wk. Yesterday night I had just jumped to the 2mg/wk dosing, but felt zero hunger today.
Lunch
1/2 Costco chicken bake (not happening again) 420 cal f:16g c:42g p: 26g
Dinner
2 tilapia fillets 180 cal f:4g c:0 p:40g
Rice/quinoa/lentil mix: 200 cal f:3g c:38 p:6g
1 egg: 80 cal f:5g c:0 p:6g

 

[Dreamer]

Alrighty,

For my training I try to alternate priority between push or pull between each upper day. So I do 3 push exercises, and 2 pull on monday, and then on wednesday I'd switch to 3 pull and 2 push. Right now I'm also really trying to emphasize my bench because that's where I've always felt weakest, so I'm doing either db or bb bench every upper day.

Upper day:
BB bench @155lbs
8/7/7/6

Iso Wide chest press @ 2 plates/side absolutely blasted my shoulders
10/8/8/7

Cable Tri Pushdowns @ 60 lbs
10/10/10

Iso hi row @ 115 lbs/side
8/8/8/6

Rear delts on pec deck @100 lbs felt terrible my arms were just to long for the machine
12/12/12

DB curls @ 30 lbs Energy really fell off right at the end
8/8/8

1 hour stationary bike/ roughly 750 cal according to my apple watch

Nutrition: 880cal f:28g c:80g p:78g
Super low hunger today gonna drop the reta to 1.5/wk. Yesterday night I had just jumped to the 2mg/wk dosing, but felt zero hunger today.
Lunch
1/2 Costco chicken bake (not happening again) 420 cal f:16g c:42g p: 26g
Dinner
2 tilapia fillets 180 cal f:4g c:0 p:40g
Rice/quinoa/lentil mix: 200 cal f:3g c:38 p:6g
1 egg: 80 cal f:5g c:0 p:6g

I know it can be hard on the reta, but you need more calories than that to fuel your training and hold lean mass - even utilising shakes would be beneficial here. You will end up skinny fat eating 800 a day

I would be aiming for 2200-2400

 

[Allupfromhere]

Honestly brother drop the eca stack. Start with 1mg reta once weekly.

Bring protein up to minimum 200 and drop your fats back towards 50.

 

[s.gentz]

2 mg reta/ week taken 1mg on monday and thursday

This is too much for a starring dose. Take 1mg, 1x per week. Splitting the dose is not the best method. These drugs are made to be taken 1x per week.

Nutrition: 880cal f:28g c:80g p:78g

I hope this is a joke? You need to be eating more than double this amount of food. You don't take GLP drugs to completely crush your appetight. You take them to stop the hunger noise but still be able to eat the proper amount of calories. You body will not function properly at this intake. As @Dreamer said, you should be aiming for 22-2400 cals to start and then slowly dropping as needed. You should never be below 1600-1800cals.
What you are doing is a fast way to completely fuck up your metabolism and send your body into starvation mode which will see you putting on body fat.
Drop the dose to 1mg/1x per week.

 

[s.gentz]

1 hour stationary bike/ roughly 750 cal according to my apple watch

Nutrition: 880cal f:28g c:80g p:78g

If this is accurate you burned all the cals you took in. Not good.
A diet should be a slow process if you don't want to have a huge rebound and get fat again quickly.

 

[LevButlerov]

Good log start and welcome fully to the EVO family @xX_John_Xx you have a good base to cut from in the pic!

Supps + diet:

2 mg reta/ week taken 1mg on monday and thursday
Natures made mens multi
Vitamin d3 1000iu
Creatine 5g
ECA 25mg ephederine + 200mg caffeine + 81mg aspirin
+buying fish oil and berberine, and maybe some other stuff if its recommended

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

2000 cal daily P: >140g C:200 F:70 Dietary Fiber: >25g
With the stimulants + reta its really easy to forget to eat so I'm really focusing on guaranteeing at least 140g protein daily.
Protein sources I'm focusing on are going to be fish chicken, and plant protein. I'm going to try cutting dairy protein for like 2 weeks because I think it's causing acne.
For carbs I'm focusing on grains + veggies + beans. Rice, quinoa, lentils, broccoli, peppers, brussel sprouts.
Fats: cutting butter for a while so I'll be sticking to avocado, and evoo. Aiming to get most of them from fish, eggs, and nuts.
Most of these choices are because my cholesterol is terrible, and if dairy elimination feels good that might be permanent. So if I can fix my cholesterol pretty good I'll start adding beef or pork back. My meals aren't super pre-planned like some of these logs, but as I go I plan on getting them to match that.

Training:
Kinda stupid but I've been doing U/L 5x week with an extra upper day.
I'm aiming to just get stronger so I've been doing a lot of big compounds with less accessories. Gone put a full workout in my next post
S:315
B:200
D: 350ish
Cardio:
I stick to zone 2 stationary bike for like an hour 4x a week, just making sure that I skip it on leg days cause that's my preference. Definitely cant do anything outside for a while cause its still in the negatives(f). Otherwise for work I teach swim lessons so depending on that I can sometimes get a lot of swimming in.
Past couple of weeks I've seen a lot of improvement in strength hoping to get even more with better diet.

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

Alrighty,

For my training I try to alternate priority between push or pull between each upper day. So I do 3 push exercises, and 2 pull on monday, and then on wednesday I'd switch to 3 pull and 2 push. Right now I'm also really trying to emphasize my bench because that's where I've always felt weakest, so I'm doing either db or bb bench every upper day.

Upper day:
BB bench @155lbs
8/7/7/6

Iso Wide chest press @ 2 plates/side absolutely blasted my shoulders
10/8/8/7

Cable Tri Pushdowns @ 60 lbs
10/10/10

Iso hi row @ 115 lbs/side
8/8/8/6

Rear delts on pec deck @100 lbs felt terrible my arms were just to long for the machine
12/12/12

DB curls @ 30 lbs Energy really fell off right at the end
8/8/8

1 hour stationary bike/ roughly 750 cal according to my apple watch

Nutrition: 880cal f:28g c:80g p:78g
Super low hunger today gonna drop the reta to 1.5/wk. Yesterday night I had just jumped to the 2mg/wk dosing, but felt zero hunger today.
Lunch
1/2 Costco chicken bake (not happening again) 420 cal f:16g c:42g p: 26g
Dinner
2 tilapia fillets 180 cal f:4g c:0 p:40g
Rice/quinoa/lentil mix: 200 cal f:3g c:38 p:6g
1 egg: 80 cal f:5g c:0 p:6g

this is food all day? this is not good, we need to drop retatrutide to 1mg and start getting at least 200 grams of protein or you'll have metabolic issues


@BeMe @HarleyGuy
@Allupfromhere @Pigsy @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[stevesmi]

20yo
5' 10" 200 lbs
178cm 91kg
~~ 26% bf from shitty BIA scale



Supps + diet:

2 mg reta/ week taken 1mg on monday and thursday
Natures made mens multi
Vitamin d3 1000iu
Creatine 5g
ECA 25mg ephederine + 200mg caffeine + 81mg aspirin
+buying fish oil and berberine, and maybe some other stuff if its recommended

2000 cal daily P: >140g C:200 F:70 Dietary Fiber: >25g
With the stimulants + reta its really easy to forget to eat so I'm really focusing on guaranteeing at least 140g protein daily.
Protein sources I'm focusing on are going to be fish chicken, and plant protein. I'm going to try cutting dairy protein for like 2 weeks because I think it's causing acne.
For carbs I'm focusing on grains + veggies + beans. Rice, quinoa, lentils, broccoli, peppers, brussel sprouts.
Fats: cutting butter for a while so I'll be sticking to avocado, and evoo. Aiming to get most of them from fish, eggs, and nuts.
Most of these choices are because my cholesterol is terrible, and if dairy elimination feels good that might be permanent. So if I can fix my cholesterol pretty good I'll start adding beef or pork back. My meals aren't super pre-planned like some of these logs, but as I go I plan on getting them to match that.



Training:
Kinda stupid but I've been doing U/L 5x week with an extra upper day.
I'm aiming to just get stronger so I've been doing a lot of big compounds with less accessories. Gone put a full workout in my next post
S:315
B:200
D: 350ish
Cardio:
I stick to zone 2 stationary bike for like an hour 4x a week, just making sure that I skip it on leg days cause that's my preference. Definitely cant do anything outside for a while cause its still in the negatives(f). Otherwise for work I teach swim lessons so depending on that I can sometimes get a lot of swimming in.
Past couple of weeks I've seen a lot of improvement in strength hoping to get even more with better diet.



Alright that's all for this first post, I'll be back in a couple of hours for the first diet+training entry, and I plan to do at least weekly updates if not daily. Also pictures will be in that first update!

@xX_John_Xx I would be very careful with Retatrutide, especially at your age. I don't really recommend it for people who are in their 20s. The reason is when you come off there's a really severe chance of rebound effects. Just be aware of that.

 

[ceo]

20yo
5' 10" 200 lbs
178cm 91kg
~~ 26% bf from shitty BIA scale



Supps + diet:

2 mg reta/ week taken 1mg on monday and thursday
Natures made mens multi
Vitamin d3 1000iu
Creatine 5g
ECA 25mg ephederine + 200mg caffeine + 81mg aspirin
+buying fish oil and berberine, and maybe some other stuff if its recommended

2000 cal daily P: >140g C:200 F:70 Dietary Fiber: >25g
With the stimulants + reta its really easy to forget to eat so I'm really focusing on guaranteeing at least 140g protein daily.
Protein sources I'm focusing on are going to be fish chicken, and plant protein. I'm going to try cutting dairy protein for like 2 weeks because I think it's causing acne.
For carbs I'm focusing on grains + veggies + beans. Rice, quinoa, lentils, broccoli, peppers, brussel sprouts.
Fats: cutting butter for a while so I'll be sticking to avocado, and evoo. Aiming to get most of them from fish, eggs, and nuts.
Most of these choices are because my cholesterol is terrible, and if dairy elimination feels good that might be permanent. So if I can fix my cholesterol pretty good I'll start adding beef or pork back. My meals aren't super pre-planned like some of these logs, but as I go I plan on getting them to match that.



Training:
Kinda stupid but I've been doing U/L 5x week with an extra upper day.
I'm aiming to just get stronger so I've been doing a lot of big compounds with less accessories. Gone put a full workout in my next post
S:315
B:200
D: 350ish
Cardio:
I stick to zone 2 stationary bike for like an hour 4x a week, just making sure that I skip it on leg days cause that's my preference. Definitely cant do anything outside for a while cause its still in the negatives(f). Otherwise for work I teach swim lessons so depending on that I can sometimes get a lot of swimming in.
Past couple of weeks I've seen a lot of improvement in strength hoping to get even more with better diet.



Alright that's all for this first post, I'll be back in a couple of hours for the first diet+training entry, and I plan to do at least weekly updates if not daily. Also pictures will be in that first update!

Bro, seems like your dosage is pretty good. I like it overall. I would focus on diet 100%, maybe do some fasted cardio. @xX_John_Xx

 

[Ulter]

20yo
5' 10" 200 lbs
178cm 91kg
~~ 26% bf from shitty BIA scale



Supps + diet:

2 mg reta/ week taken 1mg on monday and thursday
Natures made mens multi
Vitamin d3 1000iu
Creatine 5g
ECA 25mg ephederine + 200mg caffeine + 81mg aspirin
+buying fish oil and berberine, and maybe some other stuff if its recommended

2000 cal daily P: >140g C:200 F:70 Dietary Fiber: >25g
With the stimulants + reta its really easy to forget to eat so I'm really focusing on guaranteeing at least 140g protein daily.
Protein sources I'm focusing on are going to be fish chicken, and plant protein. I'm going to try cutting dairy protein for like 2 weeks because I think it's causing acne.
For carbs I'm focusing on grains + veggies + beans. Rice, quinoa, lentils, broccoli, peppers, brussel sprouts.
Fats: cutting butter for a while so I'll be sticking to avocado, and evoo. Aiming to get most of them from fish, eggs, and nuts.
Most of these choices are because my cholesterol is terrible, and if dairy elimination feels good that might be permanent. So if I can fix my cholesterol pretty good I'll start adding beef or pork back. My meals aren't super pre-planned like some of these logs, but as I go I plan on getting them to match that.



Training:
Kinda stupid but I've been doing U/L 5x week with an extra upper day.
I'm aiming to just get stronger so I've been doing a lot of big compounds with less accessories. Gone put a full workout in my next post
S:315
B:200
D: 350ish
Cardio:
I stick to zone 2 stationary bike for like an hour 4x a week, just making sure that I skip it on leg days cause that's my preference. Definitely cant do anything outside for a while cause its still in the negatives(f). Otherwise for work I teach swim lessons so depending on that I can sometimes get a lot of swimming in.
Past couple of weeks I've seen a lot of improvement in strength hoping to get even more with better diet.



Alright that's all for this first post, I'll be back in a couple of hours for the first diet+training entry, and I plan to do at least weekly updates if not daily. Also pictures will be in that first update!

It's good to get started at your age @xX_John_Xx at 20 years old you'll have your whole life ahead of you. The sooner you get started on this the better. Just make sure that you stay clean. I would not do a steroid cycle yet.

 

[2Thick]

20yo
5' 10" 200 lbs
178cm 91kg
~~ 26% bf from shitty BIA scale



Supps + diet:

2 mg reta/ week taken 1mg on monday and thursday
Natures made mens multi
Vitamin d3 1000iu
Creatine 5g
ECA 25mg ephederine + 200mg caffeine + 81mg aspirin
+buying fish oil and berberine, and maybe some other stuff if its recommended

2000 cal daily P: >140g C:200 F:70 Dietary Fiber: >25g
With the stimulants + reta its really easy to forget to eat so I'm really focusing on guaranteeing at least 140g protein daily.
Protein sources I'm focusing on are going to be fish chicken, and plant protein. I'm going to try cutting dairy protein for like 2 weeks because I think it's causing acne.
For carbs I'm focusing on grains + veggies + beans. Rice, quinoa, lentils, broccoli, peppers, brussel sprouts.
Fats: cutting butter for a while so I'll be sticking to avocado, and evoo. Aiming to get most of them from fish, eggs, and nuts.
Most of these choices are because my cholesterol is terrible, and if dairy elimination feels good that might be permanent. So if I can fix my cholesterol pretty good I'll start adding beef or pork back. My meals aren't super pre-planned like some of these logs, but as I go I plan on getting them to match that.



Training:
Kinda stupid but I've been doing U/L 5x week with an extra upper day.
I'm aiming to just get stronger so I've been doing a lot of big compounds with less accessories. Gone put a full workout in my next post
S:315
B:200
D: 350ish
Cardio:
I stick to zone 2 stationary bike for like an hour 4x a week, just making sure that I skip it on leg days cause that's my preference. Definitely cant do anything outside for a while cause its still in the negatives(f). Otherwise for work I teach swim lessons so depending on that I can sometimes get a lot of swimming in.
Past couple of weeks I've seen a lot of improvement in strength hoping to get even more with better diet.



Alright that's all for this first post, I'll be back in a couple of hours for the first diet+training entry, and I plan to do at least weekly updates if not daily. Also pictures will be in that first update!

@xX_John_Xx looking really good on this man. I like the different training situations that you're putting together and I also like the PED and supplement stack. You certainly are getting really good. Just keep an eye on that cholesterol. We don't want to see you get heart issues

 

[ROIDDERS]

20yo
5' 10" 200 lbs
178cm 91kg
~~ 26% bf from shitty BIA scale



Supps + diet:

2 mg reta/ week taken 1mg on monday and thursday
Natures made mens multi
Vitamin d3 1000iu
Creatine 5g
ECA 25mg ephederine + 200mg caffeine + 81mg aspirin
+buying fish oil and berberine, and maybe some other stuff if its recommended

2000 cal daily P: >140g C:200 F:70 Dietary Fiber: >25g
With the stimulants + reta its really easy to forget to eat so I'm really focusing on guaranteeing at least 140g protein daily.
Protein sources I'm focusing on are going to be fish chicken, and plant protein. I'm going to try cutting dairy protein for like 2 weeks because I think it's causing acne.
For carbs I'm focusing on grains + veggies + beans. Rice, quinoa, lentils, broccoli, peppers, brussel sprouts.
Fats: cutting butter for a while so I'll be sticking to avocado, and evoo. Aiming to get most of them from fish, eggs, and nuts.
Most of these choices are because my cholesterol is terrible, and if dairy elimination feels good that might be permanent. So if I can fix my cholesterol pretty good I'll start adding beef or pork back. My meals aren't super pre-planned like some of these logs, but as I go I plan on getting them to match that.



Training:
Kinda stupid but I've been doing U/L 5x week with an extra upper day.
I'm aiming to just get stronger so I've been doing a lot of big compounds with less accessories. Gone put a full workout in my next post
S:315
B:200
D: 350ish
Cardio:
I stick to zone 2 stationary bike for like an hour 4x a week, just making sure that I skip it on leg days cause that's my preference. Definitely cant do anything outside for a while cause its still in the negatives(f). Otherwise for work I teach swim lessons so depending on that I can sometimes get a lot of swimming in.
Past couple of weeks I've seen a lot of improvement in strength hoping to get even more with better diet.



Alright that's all for this first post, I'll be back in a couple of hours for the first diet+training entry, and I plan to do at least weekly updates if not daily. Also pictures will be in that first update!

It's great that you're getting started on your journey so young but don't go overboard. Take your time a little bit more. I think that you can definitely get great results just getting the basic stuff down. @xX_John_Xx

 

[xX_John_Xx]

Preciate all the input,
For sure I know I was way under what I should've eaten, just a really off day. I'm definitely dropping the reta to 1mg/wk, also the eca is gettin dropped.

anyways here's today's diet:
Breakfast: 610 cal
325g potatoes
3 eggs
1 tblspn evoo
1 tblspn ketchup
macros:
C: 65
P: 24 kinda low gonna add turkey sausage tmrw
F: 28 used a lot more olive oil than necessary
5g fiber

Lunch: took like 2 hours to eat
1lb 93/7 turkey
150g rice/lentils
150g edamame
macros: 1070 cal
C: 60
P:103
F: 46

Dinner:
2 tilapia fillets
toast with pb fit x2

macros: 380 cal
C: 34
P: 49
F: 6


Daily total: 2060 cal
C: 159
P: 176
F: 80

gonna hop on the stationary bike like 2 hours before bed 2

Definitely gonna add more meals cuz that lunch almost killed me, also this is a lot more like what i actually want to be hitting everyday.

Are you taking high doses Vitamin C?
what digestive supps you use?

I went and got some vit C today. I found 2g capsules
What type of digestive stuff do yall take? I was planning on just trying to get fiber from veggies.

 

[Mobster]

Ok - less training in the gym but more cardio and steps daily

 

[LevButlerov]

Preciate all the input,
For sure I know I was way under what I should've eaten, just a really off day. I'm definitely dropping the reta to 1mg/wk, also the eca is gettin dropped.

anyways here's today's diet:
Breakfast: 610 cal
325g potatoes
3 eggs
1 tblspn evoo
1 tblspn ketchup
macros:
C: 65
P: 24 kinda low gonna add turkey sausage tmrw
F: 28 used a lot more olive oil than necessary
5g fiber

Lunch: took like 2 hours to eat
1lb 93/7 turkey
150g rice/lentils
150g edamame
macros: 1070 cal
C: 60
P:103
F: 46

Dinner:
2 tilapia fillets
toast with pb fit x2

macros: 380 cal
C: 34
P: 49
F: 6


Daily total: 2060 cal
C: 159
P: 176
F: 80

gonna hop on the stationary bike like 2 hours before bed 2

Definitely gonna add more meals cuz that lunch almost killed me, also this is a lot more like what i actually want to be hitting everyday.

I went and got some vit C today. I found 2g capsules
What type of digestive stuff do yall take? I was planning on just trying to get fiber from veggies.

good macros but lets move some protein up @xX_John_Xx

I went and got some vit C today. I found 2g capsules

post some pics of it

What type of digestive stuff do yall take? I was planning on just trying to get fiber from veggies.

probiotics digestive enzymes psyllium husk a must ED

 

[xX_John_Xx]

Breakfast: cal 600
325g potatoes
3 eggs
1 tblspn ketchup
4 oz tilapia

C: 65
P: 46
F: 17

Lunch: 830
Burrito bowl (qdoba)
C:102
P:55
F:24

Dinner: 820
toast w/ pb x2
6 oz chicken breast
150g edamame

C: 50
P: 83
F: 30

Totals: 2250 cal
C:217
P:184
F:71

A lot better portioned meals, could probably still squeeze in that last bit of protein.

Training:
Upper day
Pull ups (bw)
8,8,8
Iso pull down (180 lbs)
10,8,8,7
Iso shoulder press (65->60 lbs) went lower on the last set
8,8,6,8
Landmine row (90 lbs)
8,7,7
db chest flys (35 lbs)
8,8,6

No cardio, but did have 4 hours of swim lessons + hit 10000 steps
Here's a link to the vit C vit c
Gonna grab some Metamucil and probiotic gummies next time im in the store too

 

[waggat]

20yo
5' 10" 200 lbs
178cm 91kg
~~ 26% bf from shitty BIA scale



Supps + diet:

2 mg reta/ week taken 1mg on monday and thursday
Natures made mens multi
Vitamin d3 1000iu
Creatine 5g
ECA 25mg ephederine + 200mg caffeine + 81mg aspirin
+buying fish oil and berberine, and maybe some other stuff if its recommended

2000 cal daily P: >140g C:200 F:70 Dietary Fiber: >25g
With the stimulants + reta its really easy to forget to eat so I'm really focusing on guaranteeing at least 140g protein daily.
Protein sources I'm focusing on are going to be fish chicken, and plant protein. I'm going to try cutting dairy protein for like 2 weeks because I think it's causing acne.
For carbs I'm focusing on grains + veggies + beans. Rice, quinoa, lentils, broccoli, peppers, brussel sprouts.
Fats: cutting butter for a while so I'll be sticking to avocado, and evoo. Aiming to get most of them from fish, eggs, and nuts.
Most of these choices are because my cholesterol is terrible, and if dairy elimination feels good that might be permanent. So if I can fix my cholesterol pretty good I'll start adding beef or pork back. My meals aren't super pre-planned like some of these logs, but as I go I plan on getting them to match that.



Training:
Kinda stupid but I've been doing U/L 5x week with an extra upper day.
I'm aiming to just get stronger so I've been doing a lot of big compounds with less accessories. Gone put a full workout in my next post
S:315
B:200
D: 350ish
Cardio:
I stick to zone 2 stationary bike for like an hour 4x a week, just making sure that I skip it on leg days cause that's my preference. Definitely cant do anything outside for a while cause its still in the negatives(f). Otherwise for work I teach swim lessons so depending on that I can sometimes get a lot of swimming in.
Past couple of weeks I've seen a lot of improvement in strength hoping to get even more with better diet.



Alright that's all for this first post, I'll be back in a couple of hours for the first diet+training entry, and I plan to do at least weekly updates if not daily. Also pictures will be in that first update!

Nice start to your log mate.

If you want to train 5 days per week and hit upper body 3 times, you could do push, pull, legs, rest, upper, lower, rest. If you do 3 pure upper days per week you might not be recovering.

 

[LevButlerov]

Breakfast: cal 600
325g potatoes
3 eggs
1 tblspn ketchup
4 oz tilapia

C: 65
P: 46
F: 17

Lunch: 830
Burrito bowl (qdoba)
C:102
P:55
F:24

Dinner: 820
toast w/ pb x2
6 oz chicken breast
150g edamame

C: 50
P: 83
F: 30

Totals: 2250 cal
C:217
P:184
F:71

A lot better portioned meals, could probably still squeeze in that last bit of protein.

Training:
Upper day
Pull ups (bw)
8,8,8
Iso pull down (180 lbs)
10,8,8,7
Iso shoulder press (65->60 lbs) went lower on the last set
8,8,6,8
Landmine row (90 lbs)
8,7,7
db chest flys (35 lbs)
8,8,6

No cardio, but did have 4 hours of swim lessons + hit 10000 steps
Here's a link to the vit C vit c
Gonna grab some Metamucil and probiotic gummies next time im in the store too

If feel we can bring up protein move especially with your 4 hours of swimming @xX_John_Xx +30 grams

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

 

[Dreamer]

Breakfast: cal 600
325g potatoes
3 eggs
1 tblspn ketchup
4 oz tilapia

C: 65
P: 46
F: 17

Lunch: 830
Burrito bowl (qdoba)
C:102
P:55
F:24

Dinner: 820
toast w/ pb x2
6 oz chicken breast
150g edamame

C: 50
P: 83
F: 30

Totals: 2250 cal
C:217
P:184
F:71

A lot better portioned meals, could probably still squeeze in that last bit of protein.

Training:
Upper day
Pull ups (bw)
8,8,8
Iso pull down (180 lbs)
10,8,8,7
Iso shoulder press (65->60 lbs) went lower on the last set
8,8,6,8
Landmine row (90 lbs)
8,7,7
db chest flys (35 lbs)
8,8,6

No cardio, but did have 4 hours of swim lessons + hit 10000 steps
Here's a link to the vit C vit c
Gonna grab some Metamucil and probiotic gummies next time im in the store too

Instead of metamucil just get normal physillium husk - cheaper and better

 

[EvoNexus]

Honestly brother drop the eca stack. Start with 1mg reta once weekly.

Bring protein up to minimum 200 and drop your fats back towards 50.

allup’s advice is solid — stims + crushed appetite is a bad combo… keep it simple and make sure you’re actually eating enough to train/recover

 

[ballin2504]

20yo
5' 10" 200 lbs
178cm 91kg
~~ 26% bf from shitty BIA scale



Supps + diet:

2 mg reta/ week taken 1mg on monday and thursday
Natures made mens multi
Vitamin d3 1000iu
Creatine 5g
ECA 25mg ephederine + 200mg caffeine + 81mg aspirin
+buying fish oil and berberine, and maybe some other stuff if its recommended

2000 cal daily P: >140g C:200 F:70 Dietary Fiber: >25g
With the stimulants + reta its really easy to forget to eat so I'm really focusing on guaranteeing at least 140g protein daily.
Protein sources I'm focusing on are going to be fish chicken, and plant protein. I'm going to try cutting dairy protein for like 2 weeks because I think it's causing acne.
For carbs I'm focusing on grains + veggies + beans. Rice, quinoa, lentils, broccoli, peppers, brussel sprouts.
Fats: cutting butter for a while so I'll be sticking to avocado, and evoo. Aiming to get most of them from fish, eggs, and nuts.
Most of these choices are because my cholesterol is terrible, and if dairy elimination feels good that might be permanent. So if I can fix my cholesterol pretty good I'll start adding beef or pork back. My meals aren't super pre-planned like some of these logs, but as I go I plan on getting them to match that.



Training:
Kinda stupid but I've been doing U/L 5x week with an extra upper day.
I'm aiming to just get stronger so I've been doing a lot of big compounds with less accessories. Gone put a full workout in my next post
S:315
B:200
D: 350ish
Cardio:
I stick to zone 2 stationary bike for like an hour 4x a week, just making sure that I skip it on leg days cause that's my preference. Definitely cant do anything outside for a while cause its still in the negatives(f). Otherwise for work I teach swim lessons so depending on that I can sometimes get a lot of swimming in.
Past couple of weeks I've seen a lot of improvement in strength hoping to get even more with better diet.



Alright that's all for this first post, I'll be back in a couple of hours for the first diet+training entry, and I plan to do at least weekly updates if not daily. Also pictures will be in that first update!

@xX_John_Xx welcome to the board. We are glad to have you here.

 

[xX_John_Xx]

Breakfast: cal 480
325g potatoes
3 eggs
1 tblspn ketchup


C: 65
P: 24
F: 15

Lunch: 700
8oz chicken breast
1 egg
200g rice+lentils

C: 55
P:83
F:8

Dinner: 870
toast w/ pb x2
6 oz chicken breast
150g edamame
2 tsp psyllium husk
C: 12
P: 83
F: 30

Totals: 2070 cal
C:170
P:190
F:53

Still would like more protein, just trying to find something to add to my breakfast that I can still finish, 2 extra ounces of chicken would work too tho. Really happy with the fat content. Got probiotic/enzyme mix and psyllium husk.

Training:
Legs
Tempo squat @ 245 lbs
3,3,3,2
sissy hack squat
8@45, 8@70, 8,8,7@90
Seated leg curl @ 160 lbs
9,8,8,8
No cardio today, but back to it tmmrw.

Nice start to your log mate.

If you want to train 5 days per week and hit upper body 3 times, you could do push, pull, legs, rest, upper, lower, rest. If you do 3 pure upper days per week you might not be recovering.

Seems smart, kinda feel silly for not recognizing that myself. I'm gonna hop over to the ppl-ul, gonna finish out the week tho.

 

[LevButlerov]

Breakfast: cal 480
325g potatoes
3 eggs
1 tblspn ketchup


C: 65
P: 24
F: 15

Lunch: 700
8oz chicken breast
1 egg
200g rice+lentils

C: 55
P:83
F:8

Dinner: 870
toast w/ pb x2
6 oz chicken breast
150g edamame
2 tsp psyllium husk
C: 12
P: 83
F: 30

Totals: 2070 cal
C:170
P:190
F:53

Still would like more protein, just trying to find something to add to my breakfast that I can still finish, 2 extra ounces of chicken would work too tho. Really happy with the fat content. Got probiotic/enzyme mix and psyllium husk.

Training:
Legs
Tempo squat @ 245 lbs
3,3,3,2
sissy hack squat
8@45, 8@70, 8,8,7@90
Seated leg curl @ 160 lbs
9,8,8,8
No cardio today, but back to it tmmrw.

Seems smart, kinda feel silly for not recognizing that myself. I'm gonna hop over to the ppl-ul, gonna finish out the week tho.

keeping it clean from what I see here @xX_John_Xx but try to get cardio in a bit
for the breakfast add oats 1/4 cup to start with 1/2 avocado

 

[waggat]

Breakfast: cal 480
325g potatoes
3 eggs
1 tblspn ketchup


C: 65
P: 24
F: 15

Lunch: 700
8oz chicken breast
1 egg
200g rice+lentils

C: 55
P:83
F:8

Dinner: 870
toast w/ pb x2
6 oz chicken breast
150g edamame
2 tsp psyllium husk
C: 12
P: 83
F: 30

Totals: 2070 cal
C:170
P:190
F:53

Still would like more protein, just trying to find something to add to my breakfast that I can still finish, 2 extra ounces of chicken would work too tho. Really happy with the fat content. Got probiotic/enzyme mix and psyllium husk.

Training:
Legs
Tempo squat @ 245 lbs
3,3,3,2
sissy hack squat
8@45, 8@70, 8,8,7@90
Seated leg curl @ 160 lbs
9,8,8,8
No cardio today, but back to it tmmrw.

Seems smart, kinda feel silly for not recognizing that myself. I'm gonna hop over to the ppl-ul, gonna finish out the week tho.

Breakfast a lot of people do protein powder, eg overnight oats. Depends what you like and what macros you're looking for. Even just a protein shake with what you're currently eating would be fine. Or protein powder with yoghurt and berries.

Re the split, I'd never heard of that until I saw it on Evo but it definitely makes sense. Allows 2 x week frequency while still getting some more traditional bodybuilding workouts in with the PPL.

 

[xX_John_Xx]

Breakfast: cal 600
325g potatoes
3 eggs
1 tblspn ketchup
4 oz tilapia
psyllium husk

C: 72
P: 46
F: 17

Lunch: 720 cal
9oz chicken breast
150g edamame
pork jerky baggy
C:27
P:98
F:20

Dinner: 590 cal
1/2 lb 85% beef (nothin else that wasn't frozen)
3/2 cup veggie mix

C: 10
P: 44
F: 39

Totals: 1960 cal
C:114
P:189
F:76

Dinner was kinda weak, high fat but still lower calorie than i woulda liked. Fix dinner and then I'd say perfect day.

for the breakfast add oats 1/4 cup to start with 1/2 avocado

Breakfast a lot of people do protein powder, eg overnight oats

Fish for breakfast was gross, so I think I'll def add oatmeal, and avocado sounds pretty good too,

Training:
Push day
bench
155x8
175x4
175x3 no spot so I backed off to 135
155x7

OHP @ 75 lbs
8,8,7

Seated dips @ 180 lbs
8,8,8,8

Nothing crazy, cut a lil short cuz I had to make it to work.
Cardio quick 40 min swim, 1900 yds, and then a couple of hours of swim lessons.

 

[LevButlerov]

Breakfast: cal 600
325g potatoes
3 eggs
1 tblspn ketchup
4 oz tilapia
psyllium husk

C: 72
P: 46
F: 17

Lunch: 720 cal
9oz chicken breast
150g edamame
pork jerky baggy
C:27
P:98
F:20

Dinner: 590 cal
1/2 lb 85% beef (nothin else that wasn't frozen)
3/2 cup veggie mix

C: 10
P: 44
F: 39

Totals: 1960 cal
C:114
P:189
F:76

Dinner was kinda weak, high fat but still lower calorie than i woulda liked. Fix dinner and then I'd say perfect day.



Fish for breakfast was gross, so I think I'll def add oatmeal, and avocado sounds pretty good too,

Training:
Push day
bench
155x8
175x4
175x3 no spot so I backed off to 135
155x7

OHP @ 75 lbs
8,8,7

Seated dips @ 180 lbs
8,8,8,8

Nothing crazy, cut a lil short cuz I had to make it to work.
Cardio quick 40 min swim, 1900 yds, and then a couple of hours of swim lessons.

fish for breakfast? lol come on lets stick to eggs oatmeal for the win
dinner was not bad but id like more fats in it and protein @xX_John_Xx

training you should add push ups on chest day

 

[xX_John_Xx]

Alrighty probably gonna slow down the updates, but still keeping everything tracked!

Diet:
Thursday
breakfast:
325g potatoes
1 egg
Lunch:
Rice Krispie
Dinner:
Burrito bowl
Daily macros: 1470 cal
C:115
P:80
F:11

Friday:
Breakfast:
1/8 Baked oats
325g potatoes
3 eggs
1 tblspn ketchup

Lunch:
8oz chicken breast
1/8 baked oats

Dinner:
150g edamame
200g rice + lentils
12 oz chicken breast
psyllium husk

Macros: 2557 cal
C:203
P:254
F:81

Kinda ended up making up for thursday on friday. The oats were awesome, I gotta tweak the recipe though cause that 1/8 baked oats had 20g of fat. Recalculated the rice and lentils macros, cause I didn't measure cooked vs uncooked weight last time I made em, but that's fixed now. If I can cut the fat out of the oats, and maybe switch up the serving size then y'all will definitely see the Friday meal plan again.
2 notes tho
-I've been measuring all my chicken as cooked, as opposed to weighing and then cooking it, not sure if that's right or important
-Lunch was broken up into oats as carby preworkout and chicken as post workout "anabolic window" snack



Training:
Thursday (legs)
Heavy squat singles
2, 315 singles and 1 fail at 315 as well
RDL's
8@225 6,6,5 @ 275
Adductor @ 250
10,8,8,8

cardio:
500 cal stationary bike

Friday (pull)
Pull ups @ bw
8,8,7,5
Cable row @ 140
8,8,8
Iso Pull downs @ 90/side
10,8,8,6
BB row @ 135
8,8,6

cardio:
700 cal stationary bike

Gonna separate legs and pull by a day next week bcuz the rdl's left my traps smoked. Gonna add some calves as the sissy squats from tuesday left my calves sore until today (friday).
Basic split starting next week will be
M: Legs
Tu: Push + cardio
W: Pull
Th: cardio + rest
F: Legs
Sa:Upper + cardio
Su: cardio + rest

 

[LevButlerov]

Alrighty probably gonna slow down the updates, but still keeping everything tracked!

Diet:
Thursday
breakfast:
325g potatoes
1 egg
Lunch:
Rice Krispie
Dinner:
Burrito bowl
Daily macros: 1470 cal
C:115
P:80
F:11

Friday:
Breakfast:
1/8 Baked oats
325g potatoes
3 eggs
1 tblspn ketchup

Lunch:
8oz chicken breast
1/8 baked oats

Dinner:
150g edamame
200g rice + lentils
12 oz chicken breast
psyllium husk

Macros: 2557 cal
C:203
P:254
F:81

Kinda ended up making up for thursday on friday. The oats were awesome, I gotta tweak the recipe though cause that 1/8 baked oats had 20g of fat. Recalculated the rice and lentils macros, cause I didn't measure cooked vs uncooked weight last time I made em, but that's fixed now. If I can cut the fat out of the oats, and maybe switch up the serving size then y'all will definitely see the Friday meal plan again.
2 notes tho
-I've been measuring all my chicken as cooked, as opposed to weighing and then cooking it, not sure if that's right or important
-Lunch was broken up into oats as carby preworkout and chicken as post workout "anabolic window" snack



Training:
Thursday (legs)
Heavy squat singles
2, 315 singles and 1 fail at 315 as well
RDL's
8@225 6,6,5 @ 275
Adductor @ 250
10,8,8,8

cardio:
500 cal stationary bike

Friday (pull)
Pull ups @ bw
8,8,7,5
Cable row @ 140
8,8,8
Iso Pull downs @ 90/side
10,8,8,6
BB row @ 135
8,8,6

cardio:
700 cal stationary bike

Gonna separate legs and pull by a day next week bcuz the rdl's left my traps smoked. Gonna add some calves as the sissy squats from tuesday left my calves sore until today (friday).
Basic split starting next week will be
M: Legs
Tu: Push + cardio
W: Pull
Th: cardio + rest
F: Legs
Sa:Upper + cardio
Su: cardio + rest

Good update but why slow down? @xX_John_Xx seems your macros still need work

and i did ask you a question, you didnt answer here
https://www.evolutionary.org/forums/threads/cutting-journal-retatrutide.108556/post-1942254

on the training you havent shared reps or sets can you do that? and how much cardio?

and when you post 700 cal bike? whats the time on that?

 

[xX_John_Xx]

Good update but why slow down? @xX_John_Xx seems your macros still need work

and i did ask you a question, you didnt answer here
https://www.evolutionary.org/forums/threads/cutting-journal-retatrutide.108556/post-1942254

on the training you havent shared reps or sets can you do that? and how much cardio?

and when you post 700 cal bike? whats the time on that?

Oh my bad man, I really just read that as rhetorical, but the fish was really just cause I wanted more protein and I knew it would cook fast. Not necessarily slow down, i was just trying to say I might not make a post everyday. honestly I kinda feel like silly cuz thats dumb as hell, so plz ignore the slow down comment.

For the sets and reps I've just been formatting it a lil silly ig.

Pull ups @ bw
8,8,7,5

First line is obs the exercise+weight, and the second line is the sets and reps. So for this one it would've been 4 sets with 8 reps in the first two sets, 7 in the third, and 5 on the last set.

About the bike, 500 cal was 50 min, and 700 cal was 61 min. I was just using the calories strava/apple watch said which I think factor in heart rate.
anyway would it be better to include the times instead of the cals, or both?, definitely adding the times from now on.

Back with a proper log post in a couple of hours

 

[xX_John_Xx]

Breakfast: 680 cal
3 eggs
1/8 baked oats
fruit snacks
psyllium husk

C: 55
P: 28
F: 35

Lunch: 730 cal
8oz chicken breast
200g potatoes
Pb on toast x2
C: 69
P: 86
F: 14

Dinner: 610 cal
8 oz chicken breast
200g rice and lentils

C: 50
P: 83
F: 8

Totals: 2020 cal
C:152
P:197
F:57

Pretty damn good day imo. Still the same batch of baked oats, but even better once I remake them.

Training:
No weights today
Cardio:
60 min stationary bike ~~700 cals

 

[LevButlerov]

Oh my bad man, I really just read that as rhetorical, but the fish was really just cause I wanted more protein and I knew it would cook fast. Not necessarily slow down, i was just trying to say I might not make a post everyday. honestly I kinda feel like silly cuz thats dumb as hell, so plz ignore the slow down comment.

For the sets and reps I've just been formatting it a lil silly ig.

on the food I got you but on the reps lets get it up more

 

[LevButlerov]

Breakfast: 680 cal
3 eggs
1/8 baked oats
fruit snacks
psyllium husk

C: 55
P: 28
F: 35

Lunch: 730 cal
8oz chicken breast
200g potatoes
Pb on toast x2
C: 69
P: 86
F: 14

Dinner: 610 cal
8 oz chicken breast
200g rice and lentils

C: 50
P: 83
F: 8

Totals: 2020 cal
C:152
P:197
F:57

Pretty damn good day imo. Still the same batch of baked oats, but even better once I remake them.

Training:
No weights today
Cardio:
60 min stationary bike ~~700 cals

good day today still lower protein though

 

[xX_John_Xx]

Breakfast: 590 cal
3 eggs
1/8 baked oats
psyllium husk

C: 33
P: 28
F: 35

Lunch: 880 cal
8oz chicken breast
350g potatoes
100g broccoli
Pb on toast x2
C: 73
P: 86
F: 14

Dinner: 700 cal
8 oz chicken breast
200g rice and lentils
20g protein shake

C: 52
P: 103
F: 8

Totals: 2170 cal
C:158
P:217
F:57

Meal prepped today, new batch of oats looks good, 3 pounds of chicken, but ate 1 pound of that today, and a shit ton of rice+lentils. Only four days out, but I got 3 day weekends so its no biggie. No structured cardio, but I got out and snowboarded for about 4 hours.

Training:
No weights today
Cardio:
Snowboarding

 

[LevButlerov]

Breakfast: 590 cal
3 eggs
1/8 baked oats
psyllium husk

C: 33
P: 28
F: 35

Lunch: 880 cal
8oz chicken breast
350g potatoes
100g broccoli
Pb on toast x2
C: 73
P: 86
F: 14

Dinner: 700 cal
8 oz chicken breast
200g rice and lentils
20g protein shake

C: 52
P: 103
F: 8

Totals: 2170 cal
C:158
P:217
F:57

Meal prepped today, new batch of oats looks good, 3 pounds of chicken, but ate 1 pound of that today, and a shit ton of rice+lentils. Only four days out, but I got 3 day weekends so its no biggie. No structured cardio, but I got out and snowboarded for about 4 hours.

Training:
No weights today
Cardio:
Snowboarding

no training day macros are gtg you have some meal pics? @xX_John_Xx

 

[xX_John_Xx]

you have some meal pics?

Absolutely! been taking them, but forgot to post them.

Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch:
8 oz cooked chicken breast
200 gram rice + lentils
rice krispie treat (preworkout)

Macros: 870 cal
C: 98
P: 83
F: 13

Dinner:
toast x2
pb on english muffin
8 oz cooked chicken tenderloins
1 serving mayo
1 tblspn ketchup
20g protein shake

Macros: 920 cal
C: 62
P: 100
F: 20

Total: 2370 cal
C: 213
P: 215
F: 59

Prolly should ate like half that rice krispie treat. Dinner was kinda like two separate meals, I had the protein shake and pb/english muffin like two hours before the rest. Sandwich pic was today's dinner rest were from other days.

Training legs:
Squat @ 225lbs
6,8,8,8
Iso leg press
15@100lbs+sled 8,8,8@190+sled I got eight every time but the last two sets I had to stretch it out and alternate legs to get those reps.
Back extensions, holding plates dangling from a gmh machine 70lbs
15, 15, 13, 12

Cardio: 30 mins actually swimming, and then like 3 hours of lessons

 

[LevButlerov]

Absolutely! been taking them, but forgot to post them.

Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch:
8 oz cooked chicken breast
200 gram rice + lentils
rice krispie treat (preworkout)

Macros: 870 cal
C: 98
P: 83
F: 13

Dinner:
toast x2
pb on english muffin
8 oz cooked chicken tenderloins
1 serving mayo
1 tblspn ketchup
20g protein shake

Macros: 920 cal
C: 62
P: 100
F: 20

Total: 2370 cal
C: 213
P: 215
F: 59

Prolly should ate like half that rice krispie treat. Dinner was kinda like two separate meals, I had the protein shake and pb/english muffin like two hours before the rest. Sandwich pic was today's dinner rest were from other days.

Training legs:
Squat @ 225lbs
6,8,8,8
Iso leg press
15@100lbs+sled 8,8,8@190+sled I got eight every time but the last two sets I had to stretch it out and alternate legs to get those reps.
Back extensions, holding plates dangling from a gmh machine 70lbs
15, 15, 13, 12

Cardio: 30 mins actually swimming, and then like 3 hours of lessons

overall macros staying steady @xX_John_Xx but we need to start chaning training more, all your reps switch to 20-25 reps and cut down on a few swimming lessons, lets do more time with gym volume

 

[Mobster]

Food does look good to be fair

 

[xX_John_Xx]

switch to 20-25 reps

Damn, that's a lot. I'll start pushin it tomorrow then. kinda tried to up it today, but definitely not to that level

Training (Push):
Push ups, I'd say their close grip, but thats how I've always done em
30,30,22 absolutely gassed out on the last set
DB bench 15° @40lbs
8,12,12,10,9
Machine shoulder press
10,7 @ 45/side 12,12,11 @ 35/side
Cable lateral raise @ 10lbs
15,13,12,12
machine chest press @85
10,8,7 Pretty blasted at this point tried to finish with some more pushups but I couldn't get more than 4

cardio: 30 mins stationary bike, 330 cals
Totally forgot to do a tricep isolation, but I think the push ups kinda count.

Nutrition:
Breakfast:
1/6 baked oats
2 eggs
psyllium husk

Macros: 580 cal
C: 53
P: 26
F: 22

Lunch:
8 oz cooked chicken breast
200 gram rice + lentils
builders bar

Macros: 890 cal
C: 81
P: 103
F: 17

Dinner:
8oz cooked chicken breast
200g potatoes
1 tblspn sour cream
70g broccoli

Macros: 640 cal
C: 42
P: 77
F: 12

Totals: 2110 cals
C: 176
P: 206
F:51

Dropped one of my cooked eggs and didn't have time to recook another Pretty sure I'm coming down with a cold too which blows hard. I'm already taking the 2g vit c so I've just been drinking more water, and some pedialyte, also 50 mg zinc x2.

 

[xX_John_Xx]

Food does look good to be fair

Thanks man!

Also hasn't been crazy long but today I really noticed that my pants were looser, shit is working!

 

[stevesmi]

Absolutely! been taking them, but forgot to post them.

Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch:
8 oz cooked chicken breast
200 gram rice + lentils
rice krispie treat (preworkout)

Macros: 870 cal
C: 98
P: 83
F: 13

Dinner:
toast x2
pb on english muffin
8 oz cooked chicken tenderloins
1 serving mayo
1 tblspn ketchup
20g protein shake

Macros: 920 cal
C: 62
P: 100
F: 20

Total: 2370 cal
C: 213
P: 215
F: 59

Prolly should ate like half that rice krispie treat. Dinner was kinda like two separate meals, I had the protein shake and pb/english muffin like two hours before the rest. Sandwich pic was today's dinner rest were from other days.

Training legs:
Squat @ 225lbs
6,8,8,8
Iso leg press
15@100lbs+sled 8,8,8@190+sled I got eight every time but the last two sets I had to stretch it out and alternate legs to get those reps.
Back extensions, holding plates dangling from a gmh machine 70lbs
15, 15, 13, 12

Cardio: 30 mins actually swimming, and then like 3 hours of lessons

@xX_John_Xx I would get the psyllium husk that's pure psyllium husk, with nothing added to it. There's just no need to add sucrose to your diet. That's a big problem we have in America with people eating way too much sugar so don't let it spread to Australia too.

 

[ceo]

Absolutely! been taking them, but forgot to post them.

Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch:
8 oz cooked chicken breast
200 gram rice + lentils
rice krispie treat (preworkout)

Macros: 870 cal
C: 98
P: 83
F: 13

Dinner:
toast x2
pb on english muffin
8 oz cooked chicken tenderloins
1 serving mayo
1 tblspn ketchup
20g protein shake

Macros: 920 cal
C: 62
P: 100
F: 20

Total: 2370 cal
C: 213
P: 215
F: 59

Prolly should ate like half that rice krispie treat. Dinner was kinda like two separate meals, I had the protein shake and pb/english muffin like two hours before the rest. Sandwich pic was today's dinner rest were from other days.

Training legs:
Squat @ 225lbs
6,8,8,8
Iso leg press
15@100lbs+sled 8,8,8@190+sled I got eight every time but the last two sets I had to stretch it out and alternate legs to get those reps.
Back extensions, holding plates dangling from a gmh machine 70lbs
15, 15, 13, 12

Cardio: 30 mins actually swimming, and then like 3 hours of lessons

Bros, dinner seems interesting for sure: English muffin and then cooked chinkin tenderloins. Not bad, just be careful on the mayo and ketchup. Make sure you check ingredients close. @xX_John_Xx

 

[Ulter]

Absolutely! been taking them, but forgot to post them.

Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch:
8 oz cooked chicken breast
200 gram rice + lentils
rice krispie treat (preworkout)

Macros: 870 cal
C: 98
P: 83
F: 13

Dinner:
toast x2
pb on english muffin
8 oz cooked chicken tenderloins
1 serving mayo
1 tblspn ketchup
20g protein shake

Macros: 920 cal
C: 62
P: 100
F: 20

Total: 2370 cal
C: 213
P: 215
F: 59

Prolly should ate like half that rice krispie treat. Dinner was kinda like two separate meals, I had the protein shake and pb/english muffin like two hours before the rest. Sandwich pic was today's dinner rest were from other days.

Training legs:
Squat @ 225lbs
6,8,8,8
Iso leg press
15@100lbs+sled 8,8,8@190+sled I got eight every time but the last two sets I had to stretch it out and alternate legs to get those reps.
Back extensions, holding plates dangling from a gmh machine 70lbs
15, 15, 13, 12

Cardio: 30 mins actually swimming, and then like 3 hours of lessons

] Not bad at all. I like how you're keeping things mild for the day but make sure you clean up your diet as much as you can. @xX_John_Xx you're not gonna build muscle life off rice krispie treats. That's a beta food.

 

[ROIDDERS]

Absolutely! been taking them, but forgot to post them.

Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch:
8 oz cooked chicken breast
200 gram rice + lentils
rice krispie treat (preworkout)

Macros: 870 cal
C: 98
P: 83
F: 13

Dinner:
toast x2
pb on english muffin
8 oz cooked chicken tenderloins
1 serving mayo
1 tblspn ketchup
20g protein shake

Macros: 920 cal
C: 62
P: 100
F: 20

Total: 2370 cal
C: 213
P: 215
F: 59

Prolly should ate like half that rice krispie treat. Dinner was kinda like two separate meals, I had the protein shake and pb/english muffin like two hours before the rest. Sandwich pic was today's dinner rest were from other days.

Training legs:
Squat @ 225lbs
6,8,8,8
Iso leg press
15@100lbs+sled 8,8,8@190+sled I got eight every time but the last two sets I had to stretch it out and alternate legs to get those reps.
Back extensions, holding plates dangling from a gmh machine 70lbs
15, 15, 13, 12

Cardio: 30 mins actually swimming, and then like 3 hours of lessons

@xX_John_Xx I would not even eat any Rice Krispy treats. Just dump that junk in the trash. Junkie foods don't give you any type of nutrition. They just rob your body of nutrition.

 

[2Thick]

Absolutely! been taking them, but forgot to post them.

Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch:
8 oz cooked chicken breast
200 gram rice + lentils
rice krispie treat (preworkout)

Macros: 870 cal
C: 98
P: 83
F: 13

Dinner:
toast x2
pb on english muffin
8 oz cooked chicken tenderloins
1 serving mayo
1 tblspn ketchup
20g protein shake

Macros: 920 cal
C: 62
P: 100
F: 20

Total: 2370 cal
C: 213
P: 215
F: 59

Prolly should ate like half that rice krispie treat. Dinner was kinda like two separate meals, I had the protein shake and pb/english muffin like two hours before the rest. Sandwich pic was today's dinner rest were from other days.

Training legs:
Squat @ 225lbs
6,8,8,8
Iso leg press
15@100lbs+sled 8,8,8@190+sled I got eight every time but the last two sets I had to stretch it out and alternate legs to get those reps.
Back extensions, holding plates dangling from a gmh machine 70lbs
15, 15, 13, 12

Cardio: 30 mins actually swimming, and then like 3 hours of lessons

Really three things I like about what you're doing here:

1. I like that you're getting a mild amount of calories, protein, and carbs
2. I like that you're hitting your legs like an animal
3. I like your modesty

@xX_John_Xx

 

[LevButlerov]

Damn, that's a lot. I'll start pushin it tomorrow then. kinda tried to up it today, but definitely not to that level

Training (Push):
Push ups, I'd say their close grip, but thats how I've always done em
30,30,22 absolutely gassed out on the last set
DB bench 15° @40lbs
8,12,12,10,9
Machine shoulder press
10,7 @ 45/side 12,12,11 @ 35/side
Cable lateral raise @ 10lbs
15,13,12,12
machine chest press @85
10,8,7 Pretty blasted at this point tried to finish with some more pushups but I couldn't get more than 4

cardio: 30 mins stationary bike, 330 cals
Totally forgot to do a tricep isolation, but I think the push ups kinda count.

Nutrition:
Breakfast:
1/6 baked oats
2 eggs
psyllium husk

Macros: 580 cal
C: 53
P: 26
F: 22

Lunch:
8 oz cooked chicken breast
200 gram rice + lentils
builders bar

Macros: 890 cal
C: 81
P: 103
F: 17

Dinner:
8oz cooked chicken breast
200g potatoes
1 tblspn sour cream
70g broccoli

Macros: 640 cal
C: 42
P: 77
F: 12

Totals: 2110 cals
C: 176
P: 206
F:51

Dropped one of my cooked eggs and didn't have time to recook another Pretty sure I'm coming down with a cold too which blows hard. I'm already taking the 2g vit c so I've just been drinking more water, and some pedialyte, also 50 mg zinc x2.

start tomorrow but lower amount of sets
but wait if you have a cold coming you need to rest 2-3 days @xX_John_Xx
and up your C to 5 grams and add 10,0000 iu D

 

[RoySimpson]

Absolutely! been taking them, but forgot to post them.

Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch:
8 oz cooked chicken breast
200 gram rice + lentils
rice krispie treat (preworkout)

Macros: 870 cal
C: 98
P: 83
F: 13

Dinner:
toast x2
pb on english muffin
8 oz cooked chicken tenderloins
1 serving mayo
1 tblspn ketchup
20g protein shake

Macros: 920 cal
C: 62
P: 100
F: 20

Total: 2370 cal
C: 213
P: 215
F: 59

Prolly should ate like half that rice krispie treat. Dinner was kinda like two separate meals, I had the protein shake and pb/english muffin like two hours before the rest. Sandwich pic was today's dinner rest were from other days.

Training legs:
Squat @ 225lbs
6,8,8,8
Iso leg press
15@100lbs+sled 8,8,8@190+sled I got eight every time but the last two sets I had to stretch it out and alternate legs to get those reps.
Back extensions, holding plates dangling from a gmh machine 70lbs
15, 15, 13, 12

Cardio: 30 mins actually swimming, and then like 3 hours of lessons

@xX_John_Xx Food is looking on point bro!

 

[xX_John_Xx]

Thanks for the input yall!
Gonna cut the rice krispies for sure, and I'll look for some new psyllium husk, but it's kinda fucked up cause my walmart only has psyllium with added sugar or flavors, got plenty of other places to check though. As a preface for this next bit I probably was in bed/asleep for like 12 hours on wednesday, thursday was better but I missed a lot of calories.

Diet:
Wednesday:
Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch I was totally conked out

Dinner:
Chicken miso soup(homemade):
8 oz chicken breast
1 egg
100g bowtie pasta
2 tbsp miso past

Macros: 870 cal
C: 80
P: 92
F: 11

Totals: 1450 cals
C: 133
P: 124
F: 38

Training: nothing
Made it to school alright, but when I got to work later my boss just had me go home because I was so out of it. Drank a shit ton of water, and drank all the soup broth. I also add what vitamins I took
6g vit c. instead of 2g
150mg zinc instead of 50mg
10000iu d3 instead of 1000
electrolyte packet
50mg benadryl before bed

Thursday:
Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch:
20g protein shake
1 banana

Macros: 190 cal
C: 27
P: 20
F: 0

Dinner:
8 oz chicken breast
350g potatoes

Macros: 640 cal
C: 64
P: 80
F: 6

Totals: 1410 cal
C: 144
P: 132
F: 33

Already feeling a lot better today think I'll be back in the gym by saturday, I figure that for the next 4 or so days I'll try to up my protein to 250 at least to try and really compensate for the lacklusterness of these two days, also with like 2300 cals. Shit ton of water and same vitamins as wednesday. I think the vit c and stuff really helped because all I've ever done when I've gotten sick is just take cold medicine, nothing to actually try and shorten or get rid of it. Also pretty sure it wasn't a regular cold because my face felt fine but my lungs felt a little bit like when I had pneumonia.

 

[LevButlerov]

Thanks for the input yall!
Gonna cut the rice krispies for sure, and I'll look for some new psyllium husk, but it's kinda fucked up cause my walmart only has psyllium with added sugar or flavors, got plenty of other places to check though. As a preface for this next bit I probably was in bed/asleep for like 12 hours on wednesday, thursday was better but I missed a lot of calories.

Diet:
Wednesday:
Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch I was totally conked out

Dinner:
Chicken miso soup(homemade):
8 oz chicken breast
1 egg
100g bowtie pasta
2 tbsp miso past

Macros: 870 cal
C: 80
P: 92
F: 11

Totals: 1450 cals
C: 133
P: 124
F: 38

Training: nothing
Made it to school alright, but when I got to work later my boss just had me go home because I was so out of it. Drank a shit ton of water, and drank all the soup broth. I also add what vitamins I took
6g vit c. instead of 2g
150mg zinc instead of 50mg
10000iu d3 instead of 1000
electrolyte packet
50mg benadryl before bed

Thursday:
Breakfast:
1/6 baked oats (new recipe)
3 eggs
psyllium husk (has added sucrose thats why im tracking it)

Macros: 580 cal
C: 53
P: 32
F: 27

Lunch:
20g protein shake
1 banana

Macros: 190 cal
C: 27
P: 20
F: 0

Dinner:
8 oz chicken breast
350g potatoes

Macros: 640 cal
C: 64
P: 80
F: 6

Totals: 1410 cal
C: 144
P: 132
F: 33

Already feeling a lot better today think I'll be back in the gym by saturday, I figure that for the next 4 or so days I'll try to up my protein to 250 at least to try and really compensate for the lacklusterness of these two days, also with like 2300 cals. Shit ton of water and same vitamins as wednesday. I think the vit c and stuff really helped because all I've ever done when I've gotten sick is just take cold medicine, nothing to actually try and shorten or get rid of it. Also pretty sure it wasn't a regular cold because my face felt fine but my lungs felt a little bit like when I had pneumonia.

good to hear you're better but dont train until you're at least 5 days post sickness, you can do some light cardio but go slow @xX_John_Xx
and please respond to EVO brothers who support you in this thread, it can be discouraging they post support and no love from you

 

[xX_John_Xx]

good to hear you're better but dont train until you're at least 5 days post sickness, you can do some light cardio but go slow @xX_John_Xx
and please respond to EVO brothers who support you in this thread, it can be discouraging they post support and no love from you

Yeah, kinda sucks though cuz I do really want to get back in there.
and I am kinda impersonal, but I'll deffo make sure I reply to these guys cuz it is super cool to hear all of them cheering for me

 

[xX_John_Xx]

you're not gonna build muscle life off rice krispie treats

I would not even eat any Rice Krispy treats.

Yall are spitting, and you'd never guess what one of my favourites before trying to lock in was...

 

[xX_John_Xx]

Bros, dinner seems interesting for sure: English muffin and then cooked chinkin tenderloins. Not bad, just be careful on the mayo and ketchup. Make sure you check ingredients close

the peanut butter english muffing thing has been more or less my dessert for the past 2 weeks, not actually eating it till like 2 hours after actual dinner. The mayo/ketchup i used for that one was the normal stuff but I've gotten some sf bbq/chipotle that ill be switching to, and siracha cuz its awesome

 

[xX_John_Xx]

1/16/26
Gotta sleep in cuz the highway froze over which was nice
Diet:
Breakfast:
3 eggs
500g frozen shrimp 330g cooked
10g butter
Macros: 680
C: 0
P: 105
F: 24

Lunch:
25g protein shake
baked oats (newest recipe)

Macros: 430 cal
C: 42
P: 42
F: 12

Dinner: 610 cals
10oz chicken breast
200g potatoes

C: 36
P: 98
F: 9

Totals: 1720
C:78
P:245
F:44

Still kinda low on calories, ate a shit ton of shrimp for breakfast just used a bunch of cajun seasoning and a lil butter. Prepped a new batch of oats with some more added protein and pretty much forgot to eat a normal lunch. Pretty lame day, went to the gym with my bro but didn't doing anything except walk and spot him. Freaking love shrimp just damn expensive, but the protein is awesome, wasn't sure how to measure the macros on the shrimp cuz they were peeled, but had tails on, used the fda's published nutrition info for em.

 

[LevButlerov]

Yeah, kinda sucks though cuz I do really want to get back in there.
and I am kinda impersonal, but I'll deffo make sure I reply to these guys cuz it is super cool to hear all of them cheering for me

please do

 

[xX_John_Xx]

1/18/26
Diet:
Breakfast:
baked oats

macros: 340 cal
C: 40
P: 17
F: 12

Lunch:
10oz Chicken
200g Rice+lentils

macros: 700 cal
C: 50
P: 100
F: 10

Snacks:
Protein chips
Builder bar

macros: 340 cal
C: 33
P: 40
F: 18

Dinner:
500g frozen shrimp 315g cooked
80g sweet potato sticks (1 baggie)

Macros: 615 cal
C: 57
P: 80
F: 8

Totals: 2100 cal
C: 180
P: 237
F: 48

Chill ass day had some "protein slop" but still 200g from whole foods. No specific cardio but went shopping and got 13k steps. Out of shrimp now 2kg bag gone quick, but stocked back up on chicken breast.

 

[ROIDDERS]

Yall are spitting, and you'd never guess what one of my favourites before trying to lock in was...

Let us know.

 

[ceo]

the peanut butter english muffing thing has been more or less my dessert for the past 2 weeks, not actually eating it till like 2 hours after actual dinner. The mayo/ketchup i used for that one was the normal stuff but I've gotten some sf bbq/chipotle that ill be switching to, and siracha cuz its awesome

Bros, I like to get the plain ketchup.

 

[Ulter]

Yall are spitting, and you'd never guess what one of my favourites before trying to lock in was...

Definitely try and stick to the high-quality foods. It goes a long way.

 

[LevButlerov]

1/18/26
Diet:
Breakfast:
baked oats

macros: 340 cal
C: 40
P: 17
F: 12

Lunch:
10oz Chicken
200g Rice+lentils

macros: 700 cal
C: 50
P: 100
F: 10

Snacks:
Protein chips
Builder bar

macros: 340 cal
C: 33
P: 40
F: 18

Dinner:
500g frozen shrimp 315g cooked
80g sweet potato sticks (1 baggie)

Macros: 615 cal
C: 57
P: 80
F: 8

Totals: 2100 cal
C: 180
P: 237
F: 48

Chill ass day had some "protein slop" but still 200g from whole foods. No specific cardio but went shopping and got 13k steps. Out of shrimp now 2kg bag gone quick, but stocked back up on chicken breast.

good day even with 500grams shrimp a big win

 

[xX_John_Xx]

1/19/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch: 560
Sausage
Roll, for sausage
sf ketchup+mustard
20g protein shake
100g edamame

C: 28
P: 50
F: 24

Dinner:
8 oz chicken
200g rice+lentils

Macros: 600 cal
C: 50
P: 80
F: 8

Snacks:
Pork bites

Macros: 120 cal
C:13
P:11
F:3

Totals: 1810
C: 134
P: 173
F: 62

Kinda meh day. Sausage has a shit ton of fat so not touching that again for a while. I think i'll add a fourth meal, to help cut out snacks, and to squeeze in extra protein/carbs. Breakfast would stay the same cuz I love that rn, but im thinking like 3 meals with 6oz protein and 150g rice/potatoes/veggies.

Cardio:
45 stationary bike /490 cals
Pretty chill gonna hop back to the gym tomorrow since my cold has cleared up, hope that bumps hunger up too.

 

[xX_John_Xx]

Let us know.

Definitely try and stick to the high-quality foods. It goes a long way.

100%. my problem has definitely always been sweets, I've totally pounded oreo tins on my own before, boredom and poor choices make a hell of a combo.

 

[xX_John_Xx]

Bros, I like to get the plain ketchup.

You reckon that's fine? Mine's 20cal/tablespoon, but I never use that much ketchup, I guess its because I prefer fatty > sweet for sauces

 

[ceo]

You reckon that's fine? Mine's 20cal/tablespoon, but I never use that much ketchup, I guess its because I prefer fatty > sweet for sauces

Bros, it depends on the ingredients. My wife usually makes ketchup. It's not hard to make. There are some YouTube videos that show you how to do it.

 

[Ulter]

100%. my problem has definitely always been sweets, I've totally pounded oreo tins on my own before, boredom and poor choices make a hell of a combo.

Go with raw honey and fruit. Those are still sweet and they have nutritional value.

 

[ROIDDERS]

100%. my problem has definitely always been sweets, I've totally pounded oreo tins on my own before, boredom and poor choices make a hell of a combo.

Just avoid the really bad sweets. Just don't keep them in your house.

 

[LevButlerov]

1/19/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch: 560
Sausage
Roll, for sausage
sf ketchup+mustard
20g protein shake
100g edamame

C: 28
P: 50
F: 24

Dinner:
8 oz chicken
200g rice+lentils

Macros: 600 cal
C: 50
P: 80
F: 8

Snacks:
Pork bites

Macros: 120 cal
C:13
P:11
F:3

Totals: 1810
C: 134
P: 173
F: 62

Kinda meh day. Sausage has a shit ton of fat so not touching that again for a while. I think i'll add a fourth meal, to help cut out snacks, and to squeeze in extra protein/carbs. Breakfast would stay the same cuz I love that rn, but im thinking like 3 meals with 6oz protein and 150g rice/potatoes/veggies.

Cardio:
45 stationary bike /490 cals
Pretty chill gonna hop back to the gym tomorrow since my cold has cleared up, hope that bumps hunger up too.

get protein closer to 200 and carbs same, you did cardio only no training right?

 

[xX_John_Xx]

1/19/26
Ochem is sum crazy shit

Diet:
Breakfast:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
8oz chicken
200g rice+lentils
1 apple

Macros: 730 cal
C: 84
P: 80
F: 8

Dinner:
25g protein shake
8oz chicken
300g potatoes

Macros: 700 cal
C: 54
P: 98
F: 7

Totals: 1960
C: 181
P: 210
F: 42

Pretty damn good nutritionally, still planning on doing 4 meals+smaller portions just lazy getting around to doing it.

Training: Legs
Squats:
8 x 225
2 x 275
7 x 225
6 x 225

RDLS @ 185 lbs
20, 20

Leg extensions
20 x 60
20 x 70
18 x 80
Cardio:
30 min bike
First day back in a minute, definitely felt weaker on squats. Big volume on rdls and extensions, felt great.

 

[xX_John_Xx]

get protein closer to 200 and carbs same, you did cardio only no training right?

For sure on the carbs + protein, cardio only.

 

[xX_John_Xx]

Go with raw honey and fruit. Those are still sweet and they have nutritional value.

Just avoid the really bad sweets. Just don't keep them in your house.

I've kinda veered away from diet soda towards seltzers, but otherwise for the sweets I've been feeling pretty good with pb on toast. Keeping them far away has definitely helped too.

 

[xX_John_Xx]

Bros, it depends on the ingredients. My wife usually makes ketchup. It's not hard to make. There are some YouTube videos that show you how to do it.

Sounds pretty easy, I've made tons of pasta sauce so ill prolly give it a try

 

[ceo]

Sounds pretty easy, I've made tons of pasta sauce so ill prolly give it a try

Bro's, yeah sauces are good to make; they're healthier that way.

 

[Ulter]

I've kinda veered away from diet soda towards seltzers, but otherwise for the sweets I've been feeling pretty good with pb on toast. Keeping them far away has definitely helped too.

Definitely want to drink and eat clean.

 

[ROIDDERS]

I've kinda veered away from diet soda towards seltzers, but otherwise for the sweets I've been feeling pretty good with pb on toast. Keeping them far away has definitely helped too.

Definitely veer away from the diet sodas. Those are a killer.

 

[LevButlerov]

For sure on the carbs + protein, cardio only.

lets get it moved please

 

[LevButlerov]

1/19/26
Ochem is sum crazy shit

Diet:
Breakfast:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
8oz chicken
200g rice+lentils
1 apple

Macros: 730 cal
C: 84
P: 80
F: 8

Dinner:
25g protein shake
8oz chicken
300g potatoes

Macros: 700 cal
C: 54
P: 98
F: 7

Totals: 1960
C: 181
P: 210
F: 42

Pretty damn good nutritionally, still planning on doing 4 meals+smaller portions just lazy getting around to doing it.

Training: Legs
Squats:
8 x 225
2 x 275
7 x 225
6 x 225

RDLS @ 185 lbs
20, 20

Leg extensions
20 x 60
20 x 70
18 x 80
Cardio:
30 min bike
First day back in a minute, definitely felt weaker on squats. Big volume on rdls and extensions, felt great.

good moves nutritionally very nice @xX_John_Xx try to meal prep more

squats take time to build dont worry

 

[xX_John_Xx]

Bro's, yeah sauces are good to make; they're healthier that way.

Just made cottage cheese queso today, kinda a sauce, pretty damn good but still kinda different than anything else

 

[xX_John_Xx]

1/20/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6oz chicken
150g rice + lentils
1 chewy barebell

Macros: 660 cal
C:61
P:81
F:13

Dinner:
(burrito bowl)
200g white rice
200g beans+corn 270 cal 51g carbs 14g protein 1g fat
equal parts corn+blackbeans+pintobeans+diced chiles
10 oz chicken breast
50g queso(cottage cheese) 145 cal 3g carbs 13g protein 9g fat
50g salsa 20ish cals

Macros: 1115 cal
C: 106
P: 124
F: 20

Totals: 2310 cal
C: 210
P: 237
F: 60

Kinda big on calories but Dinner was actually 2 meals one at 6 and one at 9. Prepped these burrito bowls for the rest of the week, supposed to be broken into two pieces, but im keeping them packaged as one. Barebell cost a lil more cals than preferred, and I think I can drop an egg yolk to be good on calories again. Shit was delicious, just needs a lil cilantro n' lime.

Training: Push
BB bench @ 135 lbs
8,15,13
Machine shoulder press @ 45lbs/side
12,12,11
Cable lat raise @ 10lbs
12,12, 12right 9 left
Cable overhead extensions @ 30 lbs
12,12,9
Wide chest press @ 70lbs/side
12,20,16

Felt good today, went a lil heavier for less reps still trying to up the volume. By the end couldn't do more than 5 push ups, I've kinda been using that as a metric for how much I worked not sure if it's super smart tho.

 

[xX_John_Xx]

Definitely want to drink and eat clean.

Definitely veer away from the diet sodas. Those are a killer.

Yeah right now my only vice is energy drinks, always zero sugar, but still sucralose n shit.

 

[ROIDDERS]

Yeah right now my only vice is energy drinks, always zero sugar, but still sucralose n shit.

Sucralose is a big no-no. Artificial sweeteners have been shown to mess with your brain and your gut health.

 

[ceo]

Just made cottage cheese queso today, kinda a sauce, pretty damn good but still kinda different than anything else

Bros, you becoming an expert on cooking now?

 

[Ulter]

Yeah right now my only vice is energy drinks, always zero sugar, but still sucralose n shit.

Yeah definitely, those energy drinks are trash. You'll get addicted to them.

 

[LevButlerov]

1/20/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6oz chicken
150g rice + lentils
1 chewy barebell

Macros: 660 cal
C:61
P:81
F:13

Dinner:
(burrito bowl)
200g white rice
200g beans+corn 270 cal 51g carbs 14g protein 1g fat
equal parts corn+blackbeans+pintobeans+diced chiles
10 oz chicken breast
50g queso(cottage cheese) 145 cal 3g carbs 13g protein 9g fat
50g salsa 20ish cals

Macros: 1115 cal
C: 106
P: 124
F: 20

Totals: 2310 cal
C: 210
P: 237
F: 60

Kinda big on calories but Dinner was actually 2 meals one at 6 and one at 9. Prepped these burrito bowls for the rest of the week, supposed to be broken into two pieces, but im keeping them packaged as one. Barebell cost a lil more cals than preferred, and I think I can drop an egg yolk to be good on calories again. Shit was delicious, just needs a lil cilantro n' lime.

Training: Push
BB bench @ 135 lbs
8,15,13
Machine shoulder press @ 45lbs/side
12,12,11
Cable lat raise @ 10lbs
12,12, 12right 9 left
Cable overhead extensions @ 30 lbs
12,12,9
Wide chest press @ 70lbs/side
12,20,16

Felt good today, went a lil heavier for less reps still trying to up the volume. By the end couldn't do more than 5 push ups, I've kinda been using that as a metric for how much I worked not sure if it's super smart tho.

big calories try to push dinner closer to AM for yourself @xX_John_Xx lets try to get push ups to 20

 

[xX_John_Xx]

1/21/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 590 cal
C: 53
P: 71
F: 10

2nd lunch:
5 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 550 cal
C: 53
P: 62
F: 10

Dinner:
20g protein shake
100g edamame
4oz tilapia

Macros: 340 cal
C: 14
P: 54
F: 7

Totals: 2010 cal
C: 163
P: 219
F: 54

big calories try to push dinner closer to AM for yourself

Yeah definitely had it more spread out today, breakfast was at 9:00, lunch #1 at 12:00, lunch #2 at 4:00 and dinner at 9:00. Kinda skewed schedule but I go to bed at midnight and wake up right around 8. Sleep is pretty good, least I ever get is 7 hours.

Training: Pull
Pullups (bw)
8,8,7
Face pulls @ 35lbs, kinda half assed
20,20,20
cable row @ 100lbs
16,16,16
Machine pullovers, pushed hard
16@135lbs, 10@160lbs, 13@135lbs
Cable rear delts @ 10lbs
15,15,21,17
Behind the neck pulldowns @ 120lbs
15,14,10
Curls @ 30
14,12,12

Kind of a shit ton of stuff, I'd say it was a good workout, but I'd also note that that rear delt flies n face pulls weren't going super hard. Kinda meh back pump, but some alrightish definition popping in. Got some more reta too, not out of my first vial, but close. And to date down from 200lbs flat to 192.6lbs

 

[xX_John_Xx]

Bros, you becoming an expert on cooking now?

Second to the gym, getting to cook is my favorite part of the day. I was raised with a lot of home cooked meals, and have been cooking since like 13. I really find it worth the time to cook daily, even though meal prep is helpful for when im out n about, with unlimited time I would cook all my meals.

 

[ceo]

Second to the gym, getting to cook is my favorite part of the day. I was raised with a lot of home cooked meals, and have been cooking since like 13. I really find it worth the time to cook daily, even though meal prep is helpful for when im out n about, with unlimited time I would cook all my meals.

Bros, we got a lot of good cooks on here. You seen Mark's log?

 

[LevButlerov]

1/21/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 590 cal
C: 53
P: 71
F: 10

2nd lunch:
5 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 550 cal
C: 53
P: 62
F: 10

Dinner:
20g protein shake
100g edamame
4oz tilapia

Macros: 340 cal
C: 14
P: 54
F: 7

Totals: 2010 cal
C: 163
P: 219
F: 54

Yeah definitely had it more spread out today, breakfast was at 9:00, lunch #1 at 12:00, lunch #2 at 4:00 and dinner at 9:00. Kinda skewed schedule but I go to bed at midnight and wake up right around 8. Sleep is pretty good, least I ever get is 7 hours.

Training: Pull
Pullups (bw)
8,8,7
Face pulls @ 35lbs, kinda half assed
20,20,20
cable row @ 100lbs
16,16,16
Machine pullovers, pushed hard
16@135lbs, 10@160lbs, 13@135lbs
Cable rear delts @ 10lbs
15,15,21,17
Behind the neck pulldowns @ 120lbs
15,14,10
Curls @ 30
14,12,12

Kind of a shit ton of stuff, I'd say it was a good workout, but I'd also note that that rear delt flies n face pulls weren't going super hard. Kinda meh back pump, but some alrightish definition popping in. Got some more reta too, not out of my first vial, but close. And to date down from 200lbs flat to 192.6lbs

good to see you trying to mod the diet, do your best to shift bigger meals towards AM @xX_John_Xx and dont go too hard on training as weight drops go slow

happy to see you training hard

 

[xX_John_Xx]

1/21/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 590 cal
C: 53
P: 71
F: 10

2nd lunch:
5 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 550 cal
C: 53
P: 62
F: 10

Dinner:
20g protein shake
100g edamame
4oz tilapia

Macros: 340 cal
C: 14
P: 54
F: 7

Totals: 2010 cal
C: 163
P: 219
F: 54

Yeah definitely had it more spread out today, breakfast was at 9:00, lunch #1 at 12:00, lunch #2 at 4:00 and dinner at 9:00. Kinda skewed schedule but I go to bed at midnight and wake up right around 8. Sleep is pretty good, least I ever get is 7 hours.

Training: Pull
Pullups (bw)
8,8,7
Face pulls @ 35lbs, kinda half assed
20,20,20
cable row @ 100lbs
16,16,16
Machine pullovers, pushed hard
16@135lbs, 10@160lbs, 13@135lbs
Cable rear delts @ 10lbs
15,15,21,17
Behind the neck pulldowns @ 120lbs
15,14,10
Curls @ 30
14,12,12

Kind of a shit ton of stuff, I'd say it was a good workout, but I'd also note that that rear delt flies n face pulls weren't going super hard. Kinda meh back pump, but some alrightish definition popping in. Got some more reta too, not out of my first vial, but close. And to date down from 200lbs flat to 192.6lbs

Totally forgot but I did do cardio
it was 40min swim/3k yards and 2 hours swim lessons

 

[xX_John_Xx]

Bros, we got a lot of good cooks on here. You seen Mark's log?

Yeah its pretty kickass dude has some awesome looking steaks, frikkin bbq master.

 

[xX_John_Xx]

Sucralose is a big no-no. Artificial sweeteners have been shown to mess with your brain and your gut health.

Yeah definitely, those energy drinks are trash. You'll get addicted to them.

What sweeteners would yall say are cool? I know honey is awesome, but what about stevia or allulose? I'm definitely still in the cut so I don't plan on any real sugar for a while, but what are your thoughts on like straight dextrose or carb powders, I'm under the impression that they're only really ever good for someone with a massive anabolic load and a crazy maintenance that can't get enough cals otherwise.

 

[xX_John_Xx]

1/22/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 590 cal
C: 53
P: 71
F: 10

2nd lunch:
5 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 550 cal
C: 53
P: 62
F: 10

Dinner:
20g protein shake
cheese stick
3 oz sliced turkey

Macros: 280
C: 0
P: 51
F: 2

Totals: 1950
C: 149
P: 215
F: 49

I honestly stopped tracking the salsa because 100g was only 30 cals and I wasn't even breaking 60g. Cardio only day so went a lil lighter on total cals need to fix a proper dinner though.

Cardio:
1hr stationary bike/ 670 cal

 

[ROIDDERS]

What sweeteners would yall say are cool? I know honey is awesome, but what about stevia or allulose? I'm definitely still in the cut so I don't plan on any real sugar for a while, but what are your thoughts on like straight dextrose or carb powders, I'm under the impression that they're only really ever good for someone with a massive anabolic load and a crazy maintenance that can't get enough cals otherwise.

raw stevia only. which costs way more then the processed stevia most people get.

raw honey is A++ especially if its local. it works great on injuries too

 

[ceo]

Yeah its pretty kickass dude has some awesome looking steaks, frikkin bbq master.

Bros, if you want to succeed at the Iron Game, you better be cooking up some good stuff.

 

[Ulter]

What sweeteners would yall say are cool? I know honey is awesome, but what about stevia or allulose? I'm definitely still in the cut so I don't plan on any real sugar for a while, but what are your thoughts on like straight dextrose or carb powders, I'm under the impression that they're only really ever good for someone with a massive anabolic load and a crazy maintenance that can't get enough cals otherwise.

Stay away from artificial crap. That really messes up your gut health.

 

[LevButlerov]

Totally forgot but I did do cardio
it was 40min swim/3k yards and 2 hours swim lessons

good cardio is what you need

 

[xX_John_Xx]

1/23/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 590 cal
C: 53
P: 71
F: 10

2nd lunch:
5 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 550 cal
C: 53
P: 62
F: 10

Dinner:
20g protein shake
100g edamame
cheese stick

Macros: 320 cal
C: 12
P: 39
F: 12

Totals: 1990 cal
C: 161
P: 204
F: 59

Super consistent diet for the past couple of days, gotta do another round of meal prep though cuz this was my last day, gonna try and build up a backlog of meals so I'm never without.

Training (legs):

Squats @ 245lbs
8,7,8,7
GHD nordic curl @ bw
12,12,12
Sissy hack squat @ sled + 35lbs
20,20,24 to failure on last set

No cardio today

Chugged half my water before the second set of squats n almost threw up. Last set was def rpe 9. Think I'm pretty close to strict nordic curls gonna try some out next time I hit legs. Definitely needed electrolytes afterwards because my quads were cramping like crazy 30 minutes after.

 

[xX_John_Xx]

raw stevia only. which costs way more then the processed stevia most people get.

raw honey is A++ especially if its local. it works great on injuries too

Totally on the honey band wagon totally works to get rid of seasonal allergies, and there's a weirdly large amount of local beekeepers where I live.

 

[xX_John_Xx]

Stay away from artificial crap. That really messes up your gut health.

It's cool I was never conscience about my gut health, but the fiber and pre-biotics have definitely made a difference, haven't had any gi distress or acid reflux, wasn't a major problem before but definitely none now

 

[Ulter]

It's cool I was never conscience about my gut health, but the fiber and pre-biotics have definitely made a difference, haven't had any gi distress or acid reflux, wasn't a major problem before but definitely none now

You're not gonna notice the damage in a lot of cases but what happens with these artificials is they damage the gut and they damage the lining.

 

[ROIDDERS]

Totally on the honey band wagon totally works to get rid of seasonal allergies, and there's a weirdly large amount of local beekeepers where I live.

Yes that's what they say. The honey that the bees make from the pollen from, if you're allergic to that pollen, it's supposed to help you. Really weird stuff.

 

[jenkemj]

1/23/26
Diet:
Breakfast:
1/6 baked oats
3 eggs

Macros: 530 cal
C: 43
P: 32
F: 27

Lunch:
6 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 590 cal
C: 53
P: 71
F: 10

2nd lunch:
5 oz chicken
100g rice
100g mixed beans
25g queso

Macros: 550 cal
C: 53
P: 62
F: 10

Dinner:
20g protein shake
100g edamame
cheese stick

Macros: 320 cal
C: 12
P: 39
F: 12

Totals: 1990 cal
C: 161
P: 204
F: 59

Super consistent diet for the past couple of days, gotta do another round of meal prep though cuz this was my last day, gonna try and build up a backlog of meals so I'm never without.

Training (legs):

Squats @ 245lbs
8,7,8,7
GHD nordic curl @ bw
12,12,12
Sissy hack squat @ sled + 35lbs
20,20,24 to failure on last set

No cardio today

Chugged half my water before the second set of squats n almost threw up. Last set was def rpe 9. Think I'm pretty close to strict nordic curls gonna try some out next time I hit legs. Definitely needed electrolytes afterwards because my quads were cramping like crazy 30 minutes after.

Solid hit out bro, nice work