Approved Log Natural Training cutting Log

[cX1s]

This will be my first log here. Currently natural, but open to enhancement in the future.

21 years old
6'/183cm
185lbs

My current goals are a combination of putting on lean mass and strength goals. Coming down from a peak of 193-195lbs back in November, I'm intending to cut to around 180lbs by roughly the end of February/early March. From there, I've been eyeing starting either some peptides or possibly my first cycle as I move into the summer, and really focusing on putting on size.

In terms of strength goals, I've moved from one leg day/week to two in the new year, with the intention of taking leg training more seriously, and putting on size & strength there. I've hit a 315lb bench (May 2025 @ 190lbs bw), and would love to follow up this year with a 405lb squat.

Currently doing a 5-day split:

Chest/Shoulders/Triceps
Back/Rear Delts/Biceps
Legs (Quad focused)
Rest
Upper body
Legs (Hamstring focused)
Rest

In terms of supplements, I've been taking creatine for about 4-5 years, and currently also take the following daily:

Multivitamin
300mg Magnesium Citrate
2500 IU D3
Omega 3's (1200mg EPA/ 600mg DHA)

Diet wise, Ive been hovering around 3000 calories, slightly varying by day of the week (I use the RP diet coach app, which has me at ~2800 on rest days, and ~3100 on lifting days currently). This is usually broken down as about 200P/100F/325C, but the Carb and Fat numbers vary slightly depending on the exact meals I prepped for the week. I'm making sure to keep my fats above around 70g at the absolute minimum for now.

Here's an example day of eating (note the meal times are a bit off):

 

[cX1s]

Jan 19th
Morning weight: 184.3

Push Day

Incline Dumbbell Press
100s x 7
90s x 8,6

Dumbbell Lateral Raise (Seated)
32.5x12,11,11

Chest Press Machine
90x10,7

Pec Deck
235x9,8

V-Bar Tricep Pushdown
160x10,8,8

Cable One-arm Pushdown
60x10,7
50x7

 

[cX1s]

Jan 20th
Weight 183.9

Pull day

Neutral grip pulldowns
200x7
180x9,8

Seated cable row
180x10,8,7

Seated DB Curls
40x10,7,7

Cable lat pull over
62.5x12,10,10

Reverse pec deck
150x10,9,7

Cable rope hammer curl
57.5x12,10,8

 

[cX1s]

Diet coach app currently has me around 3100 cals on lifting days, ~2850 on rest days. Feels high for me but scale is going down

 

[LevButlerov]

This will be my first log here. Currently natural, but open to enhancement in the future.

21 years old
6'/183cm
185lbs

My current goals are a combination of putting on lean mass and strength goals. Coming down from a peak of 193-195lbs back in November, I'm intending to cut to around 180lbs by roughly the end of February/early March. From there, I've been eyeing starting either some peptides or possibly my first cycle as I move into the summer, and really focusing on putting on size.

In terms of strength goals, I've moved from one leg day/week to two in the new year, with the intention of taking leg training more seriously, and putting on size & strength there. I've hit a 315lb bench (May 2025 @ 190lbs bw), and would love to follow up this year with a 405lb squat.

Currently doing a 5-day split:

Chest/Shoulders/Triceps
Back/Rear Delts/Biceps
Legs (Quad focused)
Rest
Upper body
Legs (Hamstring focused)
Rest

In terms of supplements, I've been taking creatine for about 4-5 years, and currently also take the following daily:

Multivitamin
300mg Magnesium Citrate
2500 IU D3
Omega 3's (1200mg EPA/ 600mg DHA)

Diet wise, Ive been hovering around 3000 calories, slightly varying by day of the week (I use the RP diet coach app, which has me at ~2800 on rest days, and ~3100 on lifting days currently). This is usually broken down as about 200P/100F/325C, but the Carb and Fat numbers vary slightly depending on the exact meals I prepped for the week. I'm making sure to keep my fats above around 70g at the absolute minimum for now.

Here's an example day of eating (note the meal times are a bit off):

View attachment 170377View attachment 170378

Jan 19th
Morning weight: 184.3

Push Day

Incline Dumbbell Press
100s x 7
90s x 8,6

Dumbbell Lateral Raise (Seated)
32.5x12,11,11

Chest Press Machine
90x10,7

Pec Deck
235x9,8

V-Bar Tricep Pushdown
160x10,8,8

Cable One-arm Pushdown
60x10,7
50x7

Jan 20th
Weight 183.9

Pull day

Neutral grip pulldowns
200x7
180x9,8

Seated cable row
180x10,8,7

Seated DB Curls
40x10,7,7

Cable lat pull over
62.5x12,10,10

Reverse pec deck
150x10,9,7

Cable rope hammer curl
57.5x12,10,8

Diet coach app currently has me around 3100 cals on lifting days, ~2850 on rest days. Feels high for me but scale is going down

welcome fully to the EVO family @cX1s i'm uncomfortable with you age but happy you started this log natural!
pull day needs more volume like 15-20 reps if you want to cut and lets start getting pics of you up as well

 

[G-Merc 80]

Welcome to the Evo family brother, look forward to following the Natural log.

 

[RoySimpson]

Jan 20th
Weight 183.9

Pull day

Neutral grip pulldowns
200x7
180x9,8

Seated cable row
180x10,8,7

Seated DB Curls
40x10,7,7

Cable lat pull over
62.5x12,10,10

Reverse pec deck
150x10,9,7

Cable rope hammer curl
57.5x12,10,8

@cX1s Awesome pull session right here! Great work!

 

[R.AP]

This will be my first log here. Currently natural, but open to enhancement in the future.

21 years old
6'/183cm
185lbs

My current goals are a combination of putting on lean mass and strength goals. Coming down from a peak of 193-195lbs back in November, I'm intending to cut to around 180lbs by roughly the end of February/early March. From there, I've been eyeing starting either some peptides or possibly my first cycle as I move into the summer, and really focusing on putting on size.

In terms of strength goals, I've moved from one leg day/week to two in the new year, with the intention of taking leg training more seriously, and putting on size & strength there. I've hit a 315lb bench (May 2025 @ 190lbs bw), and would love to follow up this year with a 405lb squat.

Currently doing a 5-day split:

Chest/Shoulders/Triceps
Back/Rear Delts/Biceps
Legs (Quad focused)
Rest
Upper body
Legs (Hamstring focused)
Rest

In terms of supplements, I've been taking creatine for about 4-5 years, and currently also take the following daily:

Multivitamin
300mg Magnesium Citrate
2500 IU D3
Omega 3's (1200mg EPA/ 600mg DHA)

Diet wise, Ive been hovering around 3000 calories, slightly varying by day of the week (I use the RP diet coach app, which has me at ~2800 on rest days, and ~3100 on lifting days currently). This is usually broken down as about 200P/100F/325C, but the Carb and Fat numbers vary slightly depending on the exact meals I prepped for the week. I'm making sure to keep my fats above around 70g at the absolute minimum for now.

Here's an example day of eating (note the meal times are a bit off):

View attachment 170377View attachment 170378

Nice work bro. Foundations are there for sure. Congrats on the bench PB. 315 is huge.

@LevButlerov is right almost certainly no need to jump on at your age but if you do feel free to reach out for help and guidance. Setting yourself up early with proper nutrition, training, and cycle design could slingshot the next few years for you.

Skip learning the hard way like we all had to.

 

[Allupfromhere]

Nice work kicking off this log brother
I agree with the others capitalise on all your gains you can right now before jumping on, will only set yourself up 10× better for afterwards

 

[Mobster]

Jan 19th
Morning weight: 184.3

Push Day

Incline Dumbbell Press
100s x 7
90s x 8,6

Dumbbell Lateral Raise (Seated)
32.5x12,11,11

Chest Press Machine
90x10,7

Pec Deck
235x9,8

V-Bar Tricep Pushdown
160x10,8,8

Cable One-arm Pushdown
60x10,7
50x7

Are these all pounds or a mix of pounds and kilos

 

[stevesmi]

Jan 19th
Morning weight: 184.3

Push Day

Incline Dumbbell Press
100s x 7
90s x 8,6

Dumbbell Lateral Raise (Seated)
32.5x12,11,11

Chest Press Machine
90x10,7

Pec Deck
235x9,8

V-Bar Tricep Pushdown
160x10,8,8

Cable One-arm Pushdown
60x10,7
50x7

@cX1s really good job on the push day. Nothing better than feeling that pump in the chest. It's one of the best feelings in the world.

 

[ROIDDERS]

This will be my first log here. Currently natural, but open to enhancement in the future.

21 years old
6'/183cm
185lbs

My current goals are a combination of putting on lean mass and strength goals. Coming down from a peak of 193-195lbs back in November, I'm intending to cut to around 180lbs by roughly the end of February/early March. From there, I've been eyeing starting either some peptides or possibly my first cycle as I move into the summer, and really focusing on putting on size.

In terms of strength goals, I've moved from one leg day/week to two in the new year, with the intention of taking leg training more seriously, and putting on size & strength there. I've hit a 315lb bench (May 2025 @ 190lbs bw), and would love to follow up this year with a 405lb squat.

Currently doing a 5-day split:

Chest/Shoulders/Triceps
Back/Rear Delts/Biceps
Legs (Quad focused)
Rest
Upper body
Legs (Hamstring focused)
Rest

In terms of supplements, I've been taking creatine for about 4-5 years, and currently also take the following daily:

Multivitamin
300mg Magnesium Citrate
2500 IU D3
Omega 3's (1200mg EPA/ 600mg DHA)

Diet wise, Ive been hovering around 3000 calories, slightly varying by day of the week (I use the RP diet coach app, which has me at ~2800 on rest days, and ~3100 on lifting days currently). This is usually broken down as about 200P/100F/325C, but the Carb and Fat numbers vary slightly depending on the exact meals I prepped for the week. I'm making sure to keep my fats above around 70g at the absolute minimum for now.

Here's an example day of eating (note the meal times are a bit off):

View attachment 170377View attachment 170378

I would dump the bars. A lot of those bars have a lot of bad ingredients and hidden ingredients that you don't know about. Stick to whole food options and you'll be glad you did. @cX1s

 

[2Thick]

This will be my first log here. Currently natural, but open to enhancement in the future.

21 years old
6'/183cm
185lbs

My current goals are a combination of putting on lean mass and strength goals. Coming down from a peak of 193-195lbs back in November, I'm intending to cut to around 180lbs by roughly the end of February/early March. From there, I've been eyeing starting either some peptides or possibly my first cycle as I move into the summer, and really focusing on putting on size.

In terms of strength goals, I've moved from one leg day/week to two in the new year, with the intention of taking leg training more seriously, and putting on size & strength there. I've hit a 315lb bench (May 2025 @ 190lbs bw), and would love to follow up this year with a 405lb squat.

Currently doing a 5-day split:

Chest/Shoulders/Triceps
Back/Rear Delts/Biceps
Legs (Quad focused)
Rest
Upper body
Legs (Hamstring focused)
Rest

In terms of supplements, I've been taking creatine for about 4-5 years, and currently also take the following daily:

Multivitamin
300mg Magnesium Citrate
2500 IU D3
Omega 3's (1200mg EPA/ 600mg DHA)

Diet wise, Ive been hovering around 3000 calories, slightly varying by day of the week (I use the RP diet coach app, which has me at ~2800 on rest days, and ~3100 on lifting days currently). This is usually broken down as about 200P/100F/325C, but the Carb and Fat numbers vary slightly depending on the exact meals I prepped for the week. I'm making sure to keep my fats above around 70g at the absolute minimum for now.

Here's an example day of eating (note the meal times are a bit off):

View attachment 170377View attachment 170378

Keep up the good work on this. I like the variety of micronutrients in your foods. Seems like you're getting some good things. @cX1s

 

[ceo]

This will be my first log here. Currently natural, but open to enhancement in the future.

21 years old
6'/183cm
185lbs

My current goals are a combination of putting on lean mass and strength goals. Coming down from a peak of 193-195lbs back in November, I'm intending to cut to around 180lbs by roughly the end of February/early March. From there, I've been eyeing starting either some peptides or possibly my first cycle as I move into the summer, and really focusing on putting on size.

In terms of strength goals, I've moved from one leg day/week to two in the new year, with the intention of taking leg training more seriously, and putting on size & strength there. I've hit a 315lb bench (May 2025 @ 190lbs bw), and would love to follow up this year with a 405lb squat.

Currently doing a 5-day split:

Chest/Shoulders/Triceps
Back/Rear Delts/Biceps
Legs (Quad focused)
Rest
Upper body
Legs (Hamstring focused)
Rest

In terms of supplements, I've been taking creatine for about 4-5 years, and currently also take the following daily:

Multivitamin
300mg Magnesium Citrate
2500 IU D3
Omega 3's (1200mg EPA/ 600mg DHA)

Diet wise, Ive been hovering around 3000 calories, slightly varying by day of the week (I use the RP diet coach app, which has me at ~2800 on rest days, and ~3100 on lifting days currently). This is usually broken down as about 200P/100F/325C, but the Carb and Fat numbers vary slightly depending on the exact meals I prepped for the week. I'm making sure to keep my fats above around 70g at the absolute minimum for now.

Here's an example day of eating (note the meal times are a bit off):

View attachment 170377View attachment 170378

@cX1s Bros, this is not a bad diet at all if you ask me. I think you are doing a good job mixing things up and you are keeping things very smart.

 

[Ulter]

Jan 20th
Weight 183.9

Pull day

Neutral grip pulldowns
200x7
180x9,8

Seated cable row
180x10,8,7

Seated DB Curls
40x10,7,7

Cable lat pull over
62.5x12,10,10

Reverse pec deck
150x10,9,7

Cable rope hammer curl
57.5x12,10,8

Cable rope hammer curls and reverse pec deck are fantastic. It's a great way to train your back hard. @cX1s

 

[cX1s]

Are these all pounds or a mix of pounds and kilos

all pounds

 

[LevButlerov]

all pounds

keep the log updated please

 

[cX1s]

Jan 21st
Weight 184.0lbs

Legs (Quad-focused)

Squat
335lbs x 4
305lbs x 6,6

Seated leg curl
190lbs x 10,9,8

Leg extension
235lbs x 11,10,9

Standing calf raise
310lbs x 10
275lbs x11,10

Hanging leg raise
11,9,9

I know that heavy squats aren't really great on a cut but since I'm getting back into more serious leg training/heavier squatting I'm choosing to include them for now. Really enjoying the lifts and not feeling too fatigued from the heavier sets as of now. Planning to move them to lighter weight soon, as the cut progresses.

 

[cX1s]

Forgot to add to daily log, couple post-lift photos

 

[Tiger Salman Khan]

View attachment 171375View attachment 171377

Forgot to add to daily log, couple post-lift photos

@cX1s Great physique bro......

 

[LevButlerov]

Jan 21st
Weight 184.0lbs

Legs (Quad-focused)

Squat
335lbs x 4
305lbs x 6,6

Seated leg curl
190lbs x 10,9,8

Leg extension
235lbs x 11,10,9

Standing calf raise
310lbs x 10
275lbs x11,10

Hanging leg raise
11,9,9

I know that heavy squats aren't really great on a cut but since I'm getting back into more serious leg training/heavier squatting I'm choosing to include them for now. Really enjoying the lifts and not feeling too fatigued from the heavier sets as of now. Planning to move them to lighter weight soon, as the cut progresses.

good training lets start adding drop sets and negatives and add macros please @cX1s

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

View attachment 171375View attachment 171377

Forgot to add to daily log, couple post-lift photos

 

[Dreamer]

View attachment 171375View attachment 171377

Forgot to add to daily log, couple post-lift photos

Looking great brother

 

[Kopite67]

View attachment 171375View attachment 171377

Forgot to add to daily log, couple post-lift photos

Fabulous physique bro. Should be an awesome journey to follow whether you stay natural or not

 

[Pigsy]

good training lets start adding drop sets and negatives and add macros please @cX1s

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

Never go wrong with a few drop sets

 

[Trenhead3cc]

Few drop sets is some good advise . It’s been awhile since I added them . Might put them back in

 

[cX1s]

Jan 22

Weight 185.4lbs

Rest day

Did 40 mins light cardio on bike + 12k steps

Macros last 3 days:

Tues: 3045cal 200P/85F/370C (10.5k steps)
Wed: 3015cal 205P/95F/335C (11k steps)
Thu: 2745cal 220P/60F/335C (12k steps)

 

[waggat]

This will be my first log here. Currently natural, but open to enhancement in the future.

21 years old
6'/183cm
185lbs

My current goals are a combination of putting on lean mass and strength goals. Coming down from a peak of 193-195lbs back in November, I'm intending to cut to around 180lbs by roughly the end of February/early March. From there, I've been eyeing starting either some peptides or possibly my first cycle as I move into the summer, and really focusing on putting on size.

In terms of strength goals, I've moved from one leg day/week to two in the new year, with the intention of taking leg training more seriously, and putting on size & strength there. I've hit a 315lb bench (May 2025 @ 190lbs bw), and would love to follow up this year with a 405lb squat.

Currently doing a 5-day split:

Chest/Shoulders/Triceps
Back/Rear Delts/Biceps
Legs (Quad focused)
Rest
Upper body
Legs (Hamstring focused)
Rest

In terms of supplements, I've been taking creatine for about 4-5 years, and currently also take the following daily:

Multivitamin
300mg Magnesium Citrate
2500 IU D3
Omega 3's (1200mg EPA/ 600mg DHA)

Diet wise, Ive been hovering around 3000 calories, slightly varying by day of the week (I use the RP diet coach app, which has me at ~2800 on rest days, and ~3100 on lifting days currently). This is usually broken down as about 200P/100F/325C, but the Carb and Fat numbers vary slightly depending on the exact meals I prepped for the week. I'm making sure to keep my fats above around 70g at the absolute minimum for now.

Here's an example day of eating (note the meal times are a bit off):

View attachment 170377View attachment 170378

Welcome to Evo mate. Nice start to your log.

Workout split and food looks good.

Based on those workouts you posted it looks like you're strong for your age! How long have you been training?

If your goals are adding muscle and strength, I don't see the need to get any leaner now. I do know that trying to be too lean all the time is normally the reason natural fail to gain large amounts of muscle.

 

[ballin2504]

Jan 19th
Morning weight: 184.3

Push Day

Incline Dumbbell Press
100s x 7
90s x 8,6

Dumbbell Lateral Raise (Seated)
32.5x12,11,11

Chest Press Machine
90x10,7

Pec Deck
235x9,8

V-Bar Tricep Pushdown
160x10,8,8

Cable One-arm Pushdown
60x10,7
50x7

@cX1s nice start to the log man! Great training and welcome to evo

 

[cX1s]

Welcome to Evo mate. Nice start to your log.

Workout split and food looks good.

Based on those workouts you posted it looks like you're strong for your age! How long have you been training?

If your goals are adding muscle and strength, I don't see the need to get any leaner now. I do know that trying to be too lean all the time is normally the reason natural fail to gain large amounts of muscle.

I've been training for about 4 years consistently, and about 5-6 years total (1-2 years during secondary school on and off but consistent since shortly before starting uni)

Point heard about the lack of need to cut. I'm not planning to cut for much longer, but I'm coming down from about 195-ish and probably want to land around 180 to start my next bulk from there, so realistically not more than about another month cutting here.

 

[R.AP]

Jan 21st
Weight 184.0lbs

Legs (Quad-focused)

Squat
335lbs x 4
305lbs x 6,6

Seated leg curl
190lbs x 10,9,8

Leg extension
235lbs x 11,10,9

Standing calf raise
310lbs x 10
275lbs x11,10

Hanging leg raise
11,9,9

I know that heavy squats aren't really great on a cut but since I'm getting back into more serious leg training/heavier squatting I'm choosing to include them for now. Really enjoying the lifts and not feeling too fatigued from the heavier sets as of now. Planning to move them to lighter weight soon, as the cut progresses.

Nothing wrong with training heavy in a cut brother, if you're paying close attention to recovery and fatigue. Strength is actually a really useful metric during a cut, and you should aim to maintain performance where possible. If training performance is taking a hit, then it's a good indicator that you may be quite flat, under-recovered or in the realm of losing muscle mass. Though this is VERY hard to do.

What sort of deficit are you in? And do you have a video of your squats? Would love to see.

@LevButlerov

 

[LevButlerov]

Jan 22

Weight 185.4lbs

Rest day

Did 40 mins light cardio on bike + 12k steps

Macros last 3 days:

Tues: 3045cal 200P/85F/370C (10.5k steps)
Wed: 3015cal 205P/95F/335C (11k steps)
Thu: 2745cal 220P/60F/335C (12k steps)

try to add foods as well to the macros @cX1s