Approved Log Beginners Cutting Cycle Log

[Aidos]

Hello Evo Family. Hope you are having a great 2026

I am looking to start a cycle possible test e /eq wanting abit more knowledge
I am wanting to lose fat while I keep/build more muscle

I have no experience in this field an am willing to learn as much as possible

my bfm is quite high as seen in photos
Weight: 132kg
Height: 6.4ft (193cm)
Age:33

I have trained regular in the past mostly Home training an community football in my late teens to mid 25s I am looking to get back into fitness an build a better physique

Breakfast:
Spinach, Kale, Black berrys 70grams, Teaspoons of Goji berrys, Tea spoon of Pumpkin seed, tea spoon of Chia seeds, Half a Banana Protien powder, Table sppon of 15g protein yoghurt

Lunch

On an off
200 mls Egg whites with 10g mushroom

Dinner

200 Grams Sweet patato or Pumpkin, 170grams portahouse or scotch fillet steak, 100 gramsBrocoli

Snacks:
Not always sometimes through out the day / night
15g protein yoghurt
20g protein Chocolate pudding
Strawberrys
water melon

Friday Takeaway / no diet day

(I have lost almost 20 kgs since November doing this diet)


Medication:
Vyvanse 50mg
Clenbutarol 40mcg
Medical cannibas
on/off melatonin
on/off cialas

My sleep schedule is roughly - sleeping at 9-10pm waking up at 6:30-8am

4-6days aweek
I lift 25 kg dumbs bells
13
12
10
reps 1 set

gs2 multi station home gym on 60kgs
30 reps standing pull ups
15-20rep chest press
15-20rep pull downs
20 reps rows

Exercise bike 20 mins


Any feedback would be great, recipes, training method, adding more work out into my routine, better things I could implement would be excellent feedback

Thank you kindly my evo family for reading my story

Kind regards

A j

 

[Allupfromhere]

Hello Evo Family. Hope you are having a great 2026

I am looking to start a cycle possible test e /eq wanting abit more knowledge
I am wanting to lose fat while I keep/build more muscle

I have no experience in this field an am willing to learn as much as possible

my bfm is quite high as seen in photos
Weight: 132kg
Height: 6.4ft (193cm)
Age:33

I have trained regular in the past mostly Home training an community football in my late teens to mid 25s I am looking to get back into fitness an build a better physique

Breakfast:
Spinach, Kale, Black berrys 70grams, Teaspoons of Goji berrys, Tea spoon of Pumpkin seed, tea spoon of Chia seeds, Half a Banana Protien powder, Table sppon of 15g protein yoghurt

Lunch

On an off
200 mls Egg whites with 10g mushroom

Dinner

200 Grams Sweet patato or Pumpkin, 170grams portahouse or scotch fillet steak, 100 gramsBrocoli

Snacks:
Not always sometimes through out the day / night
15g protein yoghurt
20g protein Chocolate pudding
Strawberrys
water melon

Friday Takeaway / no diet day

(I have lost almost 20 kgs since November doing this diet)


Medication:
Vyvanse 50mg
Clenbutarol 40mcg
Medical cannibas
on/off melatonin
on/off cialas

My sleep schedule is roughly - sleeping at 9-10pm waking up at 6:30-8am

4-6days aweek
I lift 25 kg dumbs bells
13
12
10
reps 1 set

gs2 multi station home gym on 60kgs
30 reps standing pull ups
15-20rep chest press
15-20rep pull downs
20 reps rows

Exercise bike 20 mins


Any feedback would be great, recipes, training method, adding more work out into my routine, better things I could implement would be excellent feedback

Thank you kindly my evo family for reading my story

Kind regards

A j

Awesome stuff and congratulations on dropping the 20kgs already my brother

Hows the rate of fat loss currently?

Honestly brother you dont need anabolics here it will genuinely only put your body under more strain and the idea isnt to bully your body into doing what you want it to do its about building a functioning body to work with you.

The vyvanse prescribed? Adhd?

Have you looking into glp1's Retatrutide is a perfect fit here brother honestly.

We cut the fat down get your body in a healthier function then let look at a cycle.

How much does your diet change from what you have mentioned?

 

[Pigsy]

Welcome to EVO, plenty of us, here to help and guide you through your log.

 

[Aidos]

Awesome stuff and congratulations on dropping the 20kgs already my brother

Hows the rate of fat loss currently?

Honestly brother you dont need anabolics here it will genuinely only put your body under more strain and the idea isnt to bully your body into doing what you want it to do its about building a functioning body to work with you.

The vyvanse prescribed? Adhd?

Have you looking into glp1's Retatrutide is a perfect fit here brother honestly.

We cut the fat down get your body in a healthier function then let look at a cycle.

How much does your diet change from what you have mentioned?

Thanks for the reply an knowledge muchly appreciated

Yes i take Vyvanse for adhd, i am also prescribed duromine (phentermine) but am not taking with Vyvanse i will dive into some research on glp 1s, retatrutide now

My diet is consistent some fridays not all i normally op out for takeaway (heavy calorie day)

 

[Dreamer]

Hey brother, well done on the weight loss, huge amount of weight to lose and a insane achievment.

I would strongly advise to stay away from any hormones or steroids for the time being, it is a serious long term commitment, and your training and diet needs work to get the most out of it - but we can work on that here.

As @Allupfromhere has suggested, I would suggest the same, Retatrutide and if you really wanted to add something more some HGH - but this is not exactly needed, but would help transform your body especially if you can commit to some fasted cardio.

But the results that can be achieved with Reta, training and diet alone are significant and then you will have a body fat and body that will respond well to a cycle and the right habits in place.

 

[Aidos]

Hey brother, well done on the weight loss, huge amount of weight to lose and a insane achievment.

I would strongly advise to stay away from any hormones or steroids for the time being, it is a serious long term commitment, and your training and diet needs work to get the most out of it - but we can work on that here.

As @Allupfromhere has suggested, I would suggest the same, Retatrutide and if you really wanted to add something more some HGH - but this is not exactly needed, but would help transform your body especially if you can commit to some fasted cardio.

But the results that can be achieved with Reta, training and diet alone are significant and then you will have a body fat and body that will respond well to a cycle and the right habits in place.

Thanks kindly for the knowledge are response

Did you know what dose i should run reta/Hgh for an how long is recommended

Kind regards
Aj

 

[Dreamer]

Thanks kindly for the knowledge are response

Did you know what dose i should run reta/Hgh for an how long is recommended

Kind regards
Aj

Reta I would start low and slow 1mg once a week - its a very strong compound, stay there as long as you can, if appetite creeps back in go up to 2 so on so on.

HGH is a different one, its a long game, I would say 2-3iu a day before fasted cardio, it enhances fat loss in a significant way - I will say though, this is not going to be as instantly noticeable like reta would be, its a quiet slow burn.

 

[s.gentz]

@Aidos
Welcome to EVO!!
As the boys have said, anabolics have no benefit or place here until you get in a much better place with both diet and training.
If you need assistance losing weight you can start a log and we can't give you help/guidance.
You can also look into GLP drugs to help get BF down.

Did you know what dose i should run reta/Hgh for an how long is recommended

Starting dose is 1mg/wk. After min of 4 weeks you can increase by .5mg/wk. I would suggest running a dose as long as you feel it's still helping prior to increasing. More of these drugs is not better.

 

[LevButlerov]

Hello Evo Family. Hope you are having a great 2026

I am looking to start a cycle possible test e /eq wanting abit more knowledge
I am wanting to lose fat while I keep/build more muscle

I have no experience in this field an am willing to learn as much as possible

my bfm is quite high as seen in photos
Weight: 132kg
Height: 6.4ft (193cm)
Age:33

I have trained regular in the past mostly Home training an community football in my late teens to mid 25s I am looking to get back into fitness an build a better physique

Breakfast:
Spinach, Kale, Black berrys 70grams, Teaspoons of Goji berrys, Tea spoon of Pumpkin seed, tea spoon of Chia seeds, Half a Banana Protien powder, Table sppon of 15g protein yoghurt

Lunch

On an off
200 mls Egg whites with 10g mushroom

Dinner

200 Grams Sweet patato or Pumpkin, 170grams portahouse or scotch fillet steak, 100 gramsBrocoli

Snacks:
Not always sometimes through out the day / night
15g protein yoghurt
20g protein Chocolate pudding
Strawberrys
water melon

Friday Takeaway / no diet day

(I have lost almost 20 kgs since November doing this diet)


Medication:
Vyvanse 50mg
Clenbutarol 40mcg
Medical cannibas
on/off melatonin
on/off cialas

My sleep schedule is roughly - sleeping at 9-10pm waking up at 6:30-8am

4-6days aweek
I lift 25 kg dumbs bells
13
12
10
reps 1 set

gs2 multi station home gym on 60kgs
30 reps standing pull ups
15-20rep chest press
15-20rep pull downs
20 reps rows

Exercise bike 20 mins


Any feedback would be great, recipes, training method, adding more work out into my routine, better things I could implement would be excellent feedback

Thank you kindly my evo family for reading my story

Kind regards

A j

welcome fully to the EVO family @Aidos happy to have you share, you have a good base and you can easily get cut from here.

Do you have any blood work you've done? we need bloods before you consider a cycle.

For GLP1s lets start 1mgs of retatrutide /week right now and move from there.

Although you shared some info we need 2 weeks back to back updates to understand what you're doing.
Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

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

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

did you download our eBooks?
https://irongorillas.com

Thanks for the reply an knowledge muchly appreciated

Yes i take Vyvanse for adhd, i am also prescribed duromine (phentermine) but am not taking with Vyvanse i will dive into some research on glp 1s, retatrutide now

My diet is consistent some fridays not all i normally op out for takeaway (heavy calorie day)

 

[Mobster]

Let's see you do 30 mins early of fast steps

 

[stevesmi]

Hello Evo Family. Hope you are having a great 2026

I am looking to start a cycle possible test e /eq wanting abit more knowledge
I am wanting to lose fat while I keep/build more muscle

I have no experience in this field an am willing to learn as much as possible

my bfm is quite high as seen in photos
Weight: 132kg
Height: 6.4ft (193cm)
Age:33

I have trained regular in the past mostly Home training an community football in my late teens to mid 25s I am looking to get back into fitness an build a better physique

Breakfast:
Spinach, Kale, Black berrys 70grams, Teaspoons of Goji berrys, Tea spoon of Pumpkin seed, tea spoon of Chia seeds, Half a Banana Protien powder, Table sppon of 15g protein yoghurt

Lunch

On an off
200 mls Egg whites with 10g mushroom

Dinner

200 Grams Sweet patato or Pumpkin, 170grams portahouse or scotch fillet steak, 100 gramsBrocoli

Snacks:
Not always sometimes through out the day / night
15g protein yoghurt
20g protein Chocolate pudding
Strawberrys
water melon

Friday Takeaway / no diet day

(I have lost almost 20 kgs since November doing this diet)


Medication:
Vyvanse 50mg
Clenbutarol 40mcg
Medical cannibas
on/off melatonin
on/off cialas

My sleep schedule is roughly - sleeping at 9-10pm waking up at 6:30-8am

4-6days aweek
I lift 25 kg dumbs bells
13
12
10
reps 1 set

gs2 multi station home gym on 60kgs
30 reps standing pull ups
15-20rep chest press
15-20rep pull downs
20 reps rows

Exercise bike 20 mins


Any feedback would be great, recipes, training method, adding more work out into my routine, better things I could implement would be excellent feedback

Thank you kindly my evo family for reading my story

Kind regards

A j

@Aidos this is going to be a really good one man. I like how you're training your balls off and I like how you're putting in some time on the exercise bike as well. That goes a long way for heart health.

 

[ceo]

Hello Evo Family. Hope you are having a great 2026

I am looking to start a cycle possible test e /eq wanting abit more knowledge
I am wanting to lose fat while I keep/build more muscle

I have no experience in this field an am willing to learn as much as possible

my bfm is quite high as seen in photos
Weight: 132kg
Height: 6.4ft (193cm)
Age:33

I have trained regular in the past mostly Home training an community football in my late teens to mid 25s I am looking to get back into fitness an build a better physique

Breakfast:
Spinach, Kale, Black berrys 70grams, Teaspoons of Goji berrys, Tea spoon of Pumpkin seed, tea spoon of Chia seeds, Half a Banana Protien powder, Table sppon of 15g protein yoghurt

Lunch

On an off
200 mls Egg whites with 10g mushroom

Dinner

200 Grams Sweet patato or Pumpkin, 170grams portahouse or scotch fillet steak, 100 gramsBrocoli

Snacks:
Not always sometimes through out the day / night
15g protein yoghurt
20g protein Chocolate pudding
Strawberrys
water melon

Friday Takeaway / no diet day

(I have lost almost 20 kgs since November doing this diet)


Medication:
Vyvanse 50mg
Clenbutarol 40mcg
Medical cannibas
on/off melatonin
on/off cialas

My sleep schedule is roughly - sleeping at 9-10pm waking up at 6:30-8am

4-6days aweek
I lift 25 kg dumbs bells
13
12
10
reps 1 set

gs2 multi station home gym on 60kgs
30 reps standing pull ups
15-20rep chest press
15-20rep pull downs
20 reps rows

Exercise bike 20 mins


Any feedback would be great, recipes, training method, adding more work out into my routine, better things I could implement would be excellent feedback

Thank you kindly my evo family for reading my story

Kind regards

A j

Bro, you looking good on this. A lot of people now posting a lot of their supplements. I think it's cool that you're posting your medication you run in the medical pot and you're running some Clenbutarol with it. Interesting the setup you have. @Aidos

 

[miamorales]

first off congrats on dropping 20kg since november thats a massive win and shows you actually have the discipline to stick to a plan. honestly at your weight and being brand new to this i would hold off on the eq for a bit... eq is a long game and can mess with your blood pressure and anxiety which might not be a fun mix with the vyvanse and clen. id stick to just a moderate dose of test e to keep your energy up while you keep cutting down. for your training try to move away from just high reps and really focus on progressive overload even with the home gym. you got a huge frame at 6'4 so once that fat melts off and the test kicks in your gonna look like a beast. keep grinding bro.

 

[Ulter]

Hello Evo Family. Hope you are having a great 2026

I am looking to start a cycle possible test e /eq wanting abit more knowledge
I am wanting to lose fat while I keep/build more muscle

I have no experience in this field an am willing to learn as much as possible

my bfm is quite high as seen in photos
Weight: 132kg
Height: 6.4ft (193cm)
Age:33

I have trained regular in the past mostly Home training an community football in my late teens to mid 25s I am looking to get back into fitness an build a better physique

Breakfast:
Spinach, Kale, Black berrys 70grams, Teaspoons of Goji berrys, Tea spoon of Pumpkin seed, tea spoon of Chia seeds, Half a Banana Protien powder, Table sppon of 15g protein yoghurt

Lunch

On an off
200 mls Egg whites with 10g mushroom

Dinner

200 Grams Sweet patato or Pumpkin, 170grams portahouse or scotch fillet steak, 100 gramsBrocoli

Snacks:
Not always sometimes through out the day / night
15g protein yoghurt
20g protein Chocolate pudding
Strawberrys
water melon

Friday Takeaway / no diet day

(I have lost almost 20 kgs since November doing this diet)


Medication:
Vyvanse 50mg
Clenbutarol 40mcg
Medical cannibas
on/off melatonin
on/off cialas

My sleep schedule is roughly - sleeping at 9-10pm waking up at 6:30-8am

4-6days aweek
I lift 25 kg dumbs bells
13
12
10
reps 1 set

gs2 multi station home gym on 60kgs
30 reps standing pull ups
15-20rep chest press
15-20rep pull downs
20 reps rows

Exercise bike 20 mins


Any feedback would be great, recipes, training method, adding more work out into my routine, better things I could implement would be excellent feedback

Thank you kindly my evo family for reading my story

Kind regards

A j

Looking good on this brother. I like the different exercises you're doing. @Aidos you're also pushing some nice on the cardio. I would like to see you do some more outdoor stuff instead of an exercise bike. Maybe go bicycling.

 

[2Thick]

Hello Evo Family. Hope you are having a great 2026

I am looking to start a cycle possible test e /eq wanting abit more knowledge
I am wanting to lose fat while I keep/build more muscle

I have no experience in this field an am willing to learn as much as possible

my bfm is quite high as seen in photos
Weight: 132kg
Height: 6.4ft (193cm)
Age:33

I have trained regular in the past mostly Home training an community football in my late teens to mid 25s I am looking to get back into fitness an build a better physique

Breakfast:
Spinach, Kale, Black berrys 70grams, Teaspoons of Goji berrys, Tea spoon of Pumpkin seed, tea spoon of Chia seeds, Half a Banana Protien powder, Table sppon of 15g protein yoghurt

Lunch

On an off
200 mls Egg whites with 10g mushroom

Dinner

200 Grams Sweet patato or Pumpkin, 170grams portahouse or scotch fillet steak, 100 gramsBrocoli

Snacks:
Not always sometimes through out the day / night
15g protein yoghurt
20g protein Chocolate pudding
Strawberrys
water melon

Friday Takeaway / no diet day

(I have lost almost 20 kgs since November doing this diet)


Medication:
Vyvanse 50mg
Clenbutarol 40mcg
Medical cannibas
on/off melatonin
on/off cialas

My sleep schedule is roughly - sleeping at 9-10pm waking up at 6:30-8am

4-6days aweek
I lift 25 kg dumbs bells
13
12
10
reps 1 set

gs2 multi station home gym on 60kgs
30 reps standing pull ups
15-20rep chest press
15-20rep pull downs
20 reps rows

Exercise bike 20 mins


Any feedback would be great, recipes, training method, adding more work out into my routine, better things I could implement would be excellent feedback

Thank you kindly my evo family for reading my story

Kind regards

A j

@Aidos great post there AJ. It's good to see you posting this. I just want to say your sleep schedule is fantastic. Going to bed by 10pm is very smart. I see too many people staying up too late and then they wonder why they're tired the next day.

 

[ROIDDERS]

Hello Evo Family. Hope you are having a great 2026

I am looking to start a cycle possible test e /eq wanting abit more knowledge
I am wanting to lose fat while I keep/build more muscle

I have no experience in this field an am willing to learn as much as possible

my bfm is quite high as seen in photos
Weight: 132kg
Height: 6.4ft (193cm)
Age:33

I have trained regular in the past mostly Home training an community football in my late teens to mid 25s I am looking to get back into fitness an build a better physique

Breakfast:
Spinach, Kale, Black berrys 70grams, Teaspoons of Goji berrys, Tea spoon of Pumpkin seed, tea spoon of Chia seeds, Half a Banana Protien powder, Table sppon of 15g protein yoghurt

Lunch

On an off
200 mls Egg whites with 10g mushroom

Dinner

200 Grams Sweet patato or Pumpkin, 170grams portahouse or scotch fillet steak, 100 gramsBrocoli

Snacks:
Not always sometimes through out the day / night
15g protein yoghurt
20g protein Chocolate pudding
Strawberrys
water melon

Friday Takeaway / no diet day

(I have lost almost 20 kgs since November doing this diet)


Medication:
Vyvanse 50mg
Clenbutarol 40mcg
Medical cannibas
on/off melatonin
on/off cialas

My sleep schedule is roughly - sleeping at 9-10pm waking up at 6:30-8am

4-6days aweek
I lift 25 kg dumbs bells
13
12
10
reps 1 set

gs2 multi station home gym on 60kgs
30 reps standing pull ups
15-20rep chest press
15-20rep pull downs
20 reps rows

Exercise bike 20 mins


Any feedback would be great, recipes, training method, adding more work out into my routine, better things I could implement would be excellent feedback

Thank you kindly my evo family for reading my story

Kind regards

A j

Nice job man. I like how you're being upfront about the stuff that you're taking.

When it comes to melatonin a good secret, if you want to get those levels up before bed, is to wear blue blocker glasses. That really goes a long way. I learned about that listening to the podcast.
@Aidos

 

[ballin2504]

Hello Evo Family. Hope you are having a great 2026

I am looking to start a cycle possible test e /eq wanting abit more knowledge
I am wanting to lose fat while I keep/build more muscle

I have no experience in this field an am willing to learn as much as possible

my bfm is quite high as seen in photos
Weight: 132kg
Height: 6.4ft (193cm)
Age:33

I have trained regular in the past mostly Home training an community football in my late teens to mid 25s I am looking to get back into fitness an build a better physique

Breakfast:
Spinach, Kale, Black berrys 70grams, Teaspoons of Goji berrys, Tea spoon of Pumpkin seed, tea spoon of Chia seeds, Half a Banana Protien powder, Table sppon of 15g protein yoghurt

Lunch

On an off
200 mls Egg whites with 10g mushroom

Dinner

200 Grams Sweet patato or Pumpkin, 170grams portahouse or scotch fillet steak, 100 gramsBrocoli

Snacks:
Not always sometimes through out the day / night
15g protein yoghurt
20g protein Chocolate pudding
Strawberrys
water melon

Friday Takeaway / no diet day

(I have lost almost 20 kgs since November doing this diet)


Medication:
Vyvanse 50mg
Clenbutarol 40mcg
Medical cannibas
on/off melatonin
on/off cialas

My sleep schedule is roughly - sleeping at 9-10pm waking up at 6:30-8am

4-6days aweek
I lift 25 kg dumbs bells
13
12
10
reps 1 set

gs2 multi station home gym on 60kgs
30 reps standing pull ups
15-20rep chest press
15-20rep pull downs
20 reps rows

Exercise bike 20 mins


Any feedback would be great, recipes, training method, adding more work out into my routine, better things I could implement would be excellent feedback

Thank you kindly my evo family for reading my story

Kind regards

A j

@Aidos welcome to evo! We are glad to have you here man. Let’s see you get after it.

 

[RoySimpson]

Hello Evo Family. Hope you are having a great 2026

I am looking to start a cycle possible test e /eq wanting abit more knowledge
I am wanting to lose fat while I keep/build more muscle

I have no experience in this field an am willing to learn as much as possible

my bfm is quite high as seen in photos
Weight: 132kg
Height: 6.4ft (193cm)
Age:33

I have trained regular in the past mostly Home training an community football in my late teens to mid 25s I am looking to get back into fitness an build a better physique

Breakfast:
Spinach, Kale, Black berrys 70grams, Teaspoons of Goji berrys, Tea spoon of Pumpkin seed, tea spoon of Chia seeds, Half a Banana Protien powder, Table sppon of 15g protein yoghurt

Lunch

On an off
200 mls Egg whites with 10g mushroom

Dinner

200 Grams Sweet patato or Pumpkin, 170grams portahouse or scotch fillet steak, 100 gramsBrocoli

Snacks:
Not always sometimes through out the day / night
15g protein yoghurt
20g protein Chocolate pudding
Strawberrys
water melon

Friday Takeaway / no diet day

(I have lost almost 20 kgs since November doing this diet)


Medication:
Vyvanse 50mg
Clenbutarol 40mcg
Medical cannibas
on/off melatonin
on/off cialas

My sleep schedule is roughly - sleeping at 9-10pm waking up at 6:30-8am

4-6days aweek
I lift 25 kg dumbs bells
13
12
10
reps 1 set

gs2 multi station home gym on 60kgs
30 reps standing pull ups
15-20rep chest press
15-20rep pull downs
20 reps rows

Exercise bike 20 mins


Any feedback would be great, recipes, training method, adding more work out into my routine, better things I could implement would be excellent feedback

Thank you kindly my evo family for reading my story

Kind regards

A j

@Aidos Awesome work with the weight loss bro! Keep the log coming!

 

[Aidos]

Thanks everyone for the knowledge an supportive comments much appreciated everyone i will update my log shortly i have been off on holidays

Kind regards

AJ

 

[Aidos]

Hello Evo Family. Hope you are having a great 2026

I am looking to start a cycle possible test e /eq wanting abit more knowledge
I am wanting to lose fat while I keep/build more muscle

I have no experience in this field an am willing to learn as much as possible

my bfm is quite high as seen in photos
Weight: 132kg
Height: 6.4ft (193cm)
Age:33

I have trained regular in the past mostly Home training an community football in my late teens to mid 25s I am looking to get back into fitness an build a better physique

Breakfast:
Spinach, Kale, Black berrys 70grams, Teaspoons of Goji berrys, Tea spoon of Pumpkin seed, tea spoon of Chia seeds, Half a Banana Protien powder, Table sppon of 15g protein yoghurt

Lunch

On an off
200 mls Egg whites with 10g mushroom

Dinner

200 Grams Sweet patato or Pumpkin, 170grams portahouse or scotch fillet steak, 100 gramsBrocoli
total daily protein 160grams roughly
Snacks:
Not always sometimes through out the day / night
15g protein yoghurt
20g protein Chocolate pudding
Strawberrys
water melon

Friday Takeaway / no diet day

(I have lost almost 20 kgs since November doing this diet)


Medication:
Vyvanse 50mg
Clenbutarol 40mcg
Medical cannibas
on/off melatonin
on/off cialas

My sleep schedule is roughly - sleeping at 9-10pm waking up at 6:30-8am

4-6days aweek
I lift 25 kg dumbs bells
13
12
10
reps 1 set

gs2 multi station home gym on 60kgs
30 reps standing pull ups
15-20rep chest press
15-20rep pull downs
20 reps rows

Exercise bike 20 mins


Any feedback would be great, recipes, training method, adding more work out into my routine, better things I could implement would be excellent feedback

Thank you kindly my evo family for reading my story

Kind regards

A j

Update, Hey Peeps, it has been awhile, just an update on my progression

I am Down to 126kgs am feeling great am seeing more definition, an more energy

I have stopped taking Clen after 25 days i was experiencing numbness in both arms when waking up

I still use vyvanse 50mg an find it provides me with alot of energy to stay motivated

My exercise have changed a little swapping the exercise bike with high pace boxing on the reflex punch ball with minimal rests 30min-1hr
i still have the same routine 25kg dumbells 60kgs on the gs2 home multigym

Food i have incorporated about 80grams beans cauliflower carrots brocoli (mix winter veg) chicken breast 150-200grams with paprika chilli flakes an soy sauce with 50 grams brocoli 200 grams sweet potato, i have added coke zero to my diet

An still have my regular snacks an morning smoothie
Daily protein 160gs roughly
Any knowledge on what could benefit my progress even more ?
Should i still wait until im at a lower fat % before i start my 1st cycle of test e ( providing my blood work next week)

Any certain exercises i could work too get better results any info if king

Thank you Evo family all the support an great comments are very uplifting for me an i appreicate all the effort everyone has put into helping me Also Very Sorry on the late update i have just got back from holidays an being a full time single father who works doesnt leave me with much time hope yous understand

Love too all!

Kind regards

A j

 

[LevButlerov]

Update, Hey Peeps, it has been awhile, just an update on my progression

I am Down to 126kgs am feeling great am seeing more definition, an more energy

I have stopped taking Clen after 25 days i was experiencing numbness in both arms when waking up

I still use vyvanse 50mg an find it provides me with alot of energy to stay motivated

My exercise have changed a little swapping the exercise bike with high pace boxing on the reflex punch ball with minimal rests 30min-1hr
i still have the same routine 25kg dumbells 60kgs on the gs2 home multigym

Food i have incorporated about 80grams beans cauliflower carrots brocoli (mix winter veg) chicken breast 150-200grams with paprika chilli flakes an soy sauce with 50 grams brocoli 200 grams sweet potato, i have added coke zero to my diet

An still have my regular snacks an morning smoothie
Daily protein 160gs roughly
Any knowledge on what could benefit my progress even more ?
Should i still wait until im at a lower fat % before i start my 1st cycle of test e ( providing my blood work next week)

Any certain exercises i could work too get better results any info if king

Thank you Evo family all the support an great comments are very uplifting for me an i appreicate all the effort everyone has put into helping me Also Very Sorry on the late update i have just got back from holidays an being a full time single father who works doesnt leave me with much time hope yous understand

Love too all!

Kind regards

A j

Good to see progress here @Aidos
have you started tracking foods and training more?

 

[stevesmi]

Update, Hey Peeps, it has been awhile, just an update on my progression

I am Down to 126kgs am feeling great am seeing more definition, an more energy

I have stopped taking Clen after 25 days i was experiencing numbness in both arms when waking up

I still use vyvanse 50mg an find it provides me with alot of energy to stay motivated

My exercise have changed a little swapping the exercise bike with high pace boxing on the reflex punch ball with minimal rests 30min-1hr
i still have the same routine 25kg dumbells 60kgs on the gs2 home multigym

Food i have incorporated about 80grams beans cauliflower carrots brocoli (mix winter veg) chicken breast 150-200grams with paprika chilli flakes an soy sauce with 50 grams brocoli 200 grams sweet potato, i have added coke zero to my diet

An still have my regular snacks an morning smoothie
Daily protein 160gs roughly
Any knowledge on what could benefit my progress even more ?
Should i still wait until im at a lower fat % before i start my 1st cycle of test e ( providing my blood work next week)

Any certain exercises i could work too get better results any info if king

Thank you Evo family all the support an great comments are very uplifting for me an i appreicate all the effort everyone has put into helping me Also Very Sorry on the late update i have just got back from holidays an being a full time single father who works doesnt leave me with much time hope yous understand

Love too all!

Kind regards

A j

@Aidos nice mix on the food for sure. You're getting in your cruciferous vegetables; those are important. They do fight cancer.

 

[Mobster]

I have stopped taking Clen after 25 days i was experiencing numbness in both arms when waking up

Not clen specific but weight and muscle laying on a nerve

 

[2Thick]

Update, Hey Peeps, it has been awhile, just an update on my progression

I am Down to 126kgs am feeling great am seeing more definition, an more energy

I have stopped taking Clen after 25 days i was experiencing numbness in both arms when waking up

I still use vyvanse 50mg an find it provides me with alot of energy to stay motivated

My exercise have changed a little swapping the exercise bike with high pace boxing on the reflex punch ball with minimal rests 30min-1hr
i still have the same routine 25kg dumbells 60kgs on the gs2 home multigym

Food i have incorporated about 80grams beans cauliflower carrots brocoli (mix winter veg) chicken breast 150-200grams with paprika chilli flakes an soy sauce with 50 grams brocoli 200 grams sweet potato, i have added coke zero to my diet

An still have my regular snacks an morning smoothie
Daily protein 160gs roughly
Any knowledge on what could benefit my progress even more ?
Should i still wait until im at a lower fat % before i start my 1st cycle of test e ( providing my blood work next week)

Any certain exercises i could work too get better results any info if king

Thank you Evo family all the support an great comments are very uplifting for me an i appreicate all the effort everyone has put into helping me Also Very Sorry on the late update i have just got back from holidays an being a full time single father who works doesnt leave me with much time hope yous understand

Love too all!

Kind regards

A j

Stay the hell away from clen. Very very dangerous. Getting numbness in both your arms doesn't sound good. You could have been having issues with your heart health. @Aidos

 

[Ulter]

Update, Hey Peeps, it has been awhile, just an update on my progression

I am Down to 126kgs am feeling great am seeing more definition, an more energy

I have stopped taking Clen after 25 days i was experiencing numbness in both arms when waking up

I still use vyvanse 50mg an find it provides me with alot of energy to stay motivated

My exercise have changed a little swapping the exercise bike with high pace boxing on the reflex punch ball with minimal rests 30min-1hr
i still have the same routine 25kg dumbells 60kgs on the gs2 home multigym

Food i have incorporated about 80grams beans cauliflower carrots brocoli (mix winter veg) chicken breast 150-200grams with paprika chilli flakes an soy sauce with 50 grams brocoli 200 grams sweet potato, i have added coke zero to my diet

An still have my regular snacks an morning smoothie
Daily protein 160gs roughly
Any knowledge on what could benefit my progress even more ?
Should i still wait until im at a lower fat % before i start my 1st cycle of test e ( providing my blood work next week)

Any certain exercises i could work too get better results any info if king

Thank you Evo family all the support an great comments are very uplifting for me an i appreicate all the effort everyone has put into helping me Also Very Sorry on the late update i have just got back from holidays an being a full time single father who works doesnt leave me with much time hope yous understand

Love too all!

Kind regards

A j

Boxing is a really good exercise. @Aidos we used to box a lot back in the day. We used to have a boxing section of my gym and it was very fun.

 

[ceo]

Update, Hey Peeps, it has been awhile, just an update on my progression

I am Down to 126kgs am feeling great am seeing more definition, an more energy

I have stopped taking Clen after 25 days i was experiencing numbness in both arms when waking up

I still use vyvanse 50mg an find it provides me with alot of energy to stay motivated

My exercise have changed a little swapping the exercise bike with high pace boxing on the reflex punch ball with minimal rests 30min-1hr
i still have the same routine 25kg dumbells 60kgs on the gs2 home multigym

Food i have incorporated about 80grams beans cauliflower carrots brocoli (mix winter veg) chicken breast 150-200grams with paprika chilli flakes an soy sauce with 50 grams brocoli 200 grams sweet potato, i have added coke zero to my diet

An still have my regular snacks an morning smoothie
Daily protein 160gs roughly
Any knowledge on what could benefit my progress even more ?
Should i still wait until im at a lower fat % before i start my 1st cycle of test e ( providing my blood work next week)

Any certain exercises i could work too get better results any info if king

Thank you Evo family all the support an great comments are very uplifting for me an i appreicate all the effort everyone has put into helping me Also Very Sorry on the late update i have just got back from holidays an being a full time single father who works doesnt leave me with much time hope yous understand

Love too all!

Kind regards

A j

@Aidos bros i like your food hell yeah. it sounds very much like asian food. you got me on the soy sauce ha! my wife japanese

 

[ROIDDERS]

Update, Hey Peeps, it has been awhile, just an update on my progression

I am Down to 126kgs am feeling great am seeing more definition, an more energy

I have stopped taking Clen after 25 days i was experiencing numbness in both arms when waking up

I still use vyvanse 50mg an find it provides me with alot of energy to stay motivated

My exercise have changed a little swapping the exercise bike with high pace boxing on the reflex punch ball with minimal rests 30min-1hr
i still have the same routine 25kg dumbells 60kgs on the gs2 home multigym

Food i have incorporated about 80grams beans cauliflower carrots brocoli (mix winter veg) chicken breast 150-200grams with paprika chilli flakes an soy sauce with 50 grams brocoli 200 grams sweet potato, i have added coke zero to my diet

An still have my regular snacks an morning smoothie
Daily protein 160gs roughly
Any knowledge on what could benefit my progress even more ?
Should i still wait until im at a lower fat % before i start my 1st cycle of test e ( providing my blood work next week)

Any certain exercises i could work too get better results any info if king

Thank you Evo family all the support an great comments are very uplifting for me an i appreicate all the effort everyone has put into helping me Also Very Sorry on the late update i have just got back from holidays an being a full time single father who works doesnt leave me with much time hope yous understand

Love too all!

Kind regards

A j

thanks so much for this update. since you ask what could improve things. i say add more green veggies. spinach, asparagus, and brocolli are good @Aidos

 

[Tankie]

Hey brother great to hear your taking the first step to a healthy transformation. I don’t have as much experience as the other guys but I can share with you mine.

I too was where you are at about 18 months ago. I wanted a lifestyle change and wanted it to happen overnight. I was well over 30% body fat, 230lbs @ 5’-8”. 3 months in I started a TRT because of my levels. TRT not full blown testosterone cycle. After 6 months I added Anavar, then after that added NPP and Proviron. All it did was make my wallet lighter. It took me getting down close to 20% to really start seeing and gaining value with what I was taking.

In a nutshell shell, work hard, save money, and when your body is where it needs to be then start of with a small cycle. It’s a marathon brother and we are all here to help and guide you. Just my 2c

Almost forgot… you want to jumpstart this transformation: Diet = chicken and rice Training = as much cardio as ur body will allow.