Approved Log Fat loss cycle Log

[ROIDDERS]

Lunch
Ground beef
Eggs
Cholula!!

Fatty beef on sale high calories

@MarkNV looking really good, brother. The ground beef and eggs are fantastic - that's what we like to see.

 

[2Thick]

Lunch
Ground beef
Eggs
Cholula!!

Fatty beef on sale high calories

Keep up the good work, champ. This is a really good fatty beef right here, and the eggs are mixing well. @MarkNV

 

[MarkNV]

Keep up the good work, champ. This is a really good fatty beef right here, and the eggs are mixing well. @MarkNV

Lets go!!!

 

[MarkNV]

@MarkNV looking really good, brother. The ground beef and eggs are fantastic - that's what we like to see.

Hell ya!! Thanks bro!!

 

[MarkNV]

we need to admit you to cholula's anonymous

I definitely need an intervention!!!

 

[MarkNV]

Chicken broth soup, added ground beef and ground chicken
And
C H O L U L A!!!

 

[R.AP]

Breakfast
Eggs
Ground chicken

Back
Neutral grip pulldowns/lat prayers/bent over rear delt pulse reps. super set
50lbs/30lbs/10lbs 4 x 15/20/20

Bent over single arm rows
45lbs 4 x 15

Curls
DB hammer curls
20lb 2 x 15
15lbs 2 x 15

Standing DB curls
20lb 4 x 15

Preacher curl dropsets
2 sets
65lb to 15lb
50lbs drop and drop and drop to failure

30 minute slow walking
Knee still a bit tweeked

Hey brother! Is this a typical back day for you?

 

[MarkNV]

Hey brother! Is this a typical back day for you?

Great question, this was a bit different, this was my trainer’s concoction. It was actually pretty intense. The single arm rows I did using the end post of a plate loaded chest supported row machine m, with a 25lb and two 10lb plates. I stood sideways and gripped the end of where you load the plates. Hit Way different than dumbbells.
And the triple super set was mind numbing

 

[LevButlerov]

Chicken broth soup, added ground beef and ground chicken
And
C H O L U L A!!!

cholula and chicken soup win with beef too!

 

[2Thick]

Lets go!!!

For sure hit it hard!

 

[ROIDDERS]

Hell ya!! Thanks bro!!

We love you buddy. Keep the iron grind going!

 

[ceo]

AWEE THANK YOU BROTHER XOXOXOXO
you are pretty badass yourself!!

bros you are the best

 

[MarkNV]

We love you buddy. Keep the iron grind going!

Thank brother, very much!!

 

[ROIDDERS]

Thank brother, very much!!

A+. Keep it up.

 

[MarkNV]

Thursday 0145
40 minutes cardio

Shoulders
That joint is spicy, I pushed where I could

Smith Machine overhead press/rear delt cable flies super set
65lb/12.5kg x 20
75lb/15kg 2 x 25
85lb/15kg x 22

Face pulls/standing dumbbell shrugs super set
40lb/50lb x 16
50lb/60lb x 13
60lb/70lb x 12
60lb/80lb x 10 pulls and 6 shrugs

Wide grip BB upright row

30lb BB 3 x 10

Later delt raisees
10lb 2 x 10

Flutter kicks 3 x 20 3 count
Plank on elbows 2 one minute

Done

 

[MarkNV]

Breakfast
Eggs
Fatty Ground beef
Fiber tortilla

 

[MarkNV]

EVO fam RESPECT

@Ulter Bro, your chest is freaking huge. I wish I had started being serious way younger.

 

[MarkNV]

Thursday 0145
40 minutes cardio

Shoulders
That joint is spicy, I pushed where I could

Smith Machine overhead press/rear delt cable flies super set
65lb/12.5kg x 20
75lb/15kg 2 x 25
85lb/15kg x 22

Face pulls/standing dumbbell shrugs super set
40lb/50lb x 16
50lb/60lb x 13
60lb/70lb x 12
60lb/80lb x 10 pulls and 6 shrugs

Wide grip BB upright row

30lb BB 3 x 10

Later delt raisees
10lb 2 x 10

Flutter kicks 3 x 20 3 count
Plank on elbows 2 one minute

Done

my dyslexia again
Smith Machine overhead press/rear delt cable flies super set
65lb/12.5kg x 20
75lb/15kg 2 x 15
85lb/15kg x 12

 

[MarkNV]

Making protein snacks for the next couple of days.
Doing the ribs way different than I have ever tried. I cut them for a faster cook, like party ribs, made a great rub. After about an hour and a half at 275 and an internal temp of about 170, I will throw them in a pan with butter and some sauce I made and cover them, and let them get gooeey like burnt ends.
I will toss the wings in….CHOLULA and butter!! Whoooooop

 

[MarkNV]

Okay, I put a picture but will not put the name of the producer in here. This is made from the suet. It is creamy and it cooks fucking amazing!! It is the best tallow, aside from what I make, that I have ever used. In fact I have a steak on the smoker reverse searing, and I will sear it off in the tallow.
the best!!
On Amazon

 

[MarkNV]

Top sirloin!
123 internal and then seared off in tallow

 

[MarkNV]

Clean protein, good fats, no sugar and fucking B O M B!!!!! THE SHIZZNIT!!!

 

[LevButlerov]

Thursday 0145
40 minutes cardio

Shoulders
That joint is spicy, I pushed where I could

Smith Machine overhead press/rear delt cable flies super set
65lb/12.5kg x 20
75lb/15kg 2 x 25
85lb/15kg x 22

Face pulls/standing dumbbell shrugs super set
40lb/50lb x 16
50lb/60lb x 13
60lb/70lb x 12
60lb/80lb x 10 pulls and 6 shrugs

Wide grip BB upright row

30lb BB 3 x 10

Later delt raisees
10lb 2 x 10

Flutter kicks 3 x 20 3 count
Plank on elbows 2 one minute

Done

Breakfast
Eggs
Fatty Ground beef
Fiber tortilla

my dyslexia again
Smith Machine overhead press/rear delt cable flies super set
65lb/12.5kg x 20
75lb/15kg 2 x 15
85lb/15kg x 12

Making protein snacks for the next couple of days.
Doing the ribs way different than I have ever tried. I cut them for a faster cook, like party ribs, made a great rub. After about an hour and a half at 275 and an internal temp of about 170, I will throw them in a pan with butter and some sauce I made and cover them, and let them get gooeey like burnt ends.
I will toss the wings in….CHOLULA and butter!! Whoooooop

Okay, I put a picture but will not put the name of the producer in here. This is made from the suet. It is creamy and it cooks fucking amazing!! It is the best tallow, aside from what I make, that I have ever used. In fact I have a steak on the smoker reverse searing, and I will sear it off in the tallow.
the best!!
On Amazon

Top sirloin!
123 internal and then seared off in tallow

Clean protein, good fats, no sugar and fucking B O M B!!!!! THE SHIZZNIT!!!

OMG so much tasty high protein meat EVO family love! you're really killing it @MarkNV

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

 

[Dreamer]

Clean protein, good fats, no sugar and fucking B O M B!!!!! THE SHIZZNIT!!!

Looks delicious brother - any cholula?

 

[MarkNV]

Looks delicious brother - any cholula?

Melted some butter with a half a bottle and tossed some wings in it!! Duuuude!!!

 

[Dreamer]

Sounds amazing

 

[MarkNV]

OMG so much tasty high protein meat EVO family love! you're really killing it @MarkNV

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

I needed to prep!!

 

[LevButlerov]

I needed to prep!!

you prepped hard

 

[waggat]

Top sirloin!
123 internal and then seared off in tallow

That's a good looking steak mate!

 

[MarkNV]

That's a good looking steak mate!

Whooop!!

 

[MarkNV]

Sounds amazing

It was great!!

 

[MarkNV]

Happy Friday!!
I have a training session today at 0700.
I will log the workout afterwards.

Today is a great day, full of opportunities and learning!! Lets all take advantage of the fact that we were given the gift of today, we woke up where many didn’t, today wasn’t promised but yet here we are!! How great is that!!!
Lets live today and make reasoned choices that are in our control and roll with things beyond our control!!
Have a great day everyone!!

 

[MarkNV]

Preworkout
Chicken and rice
Two street taco fiber tortillas
C H O L U L A!!

 

[MarkNV]

I definitely need an intervention!!!

@stevesmi Steve!! Hey bro, I was curious as to how you cook that Pompano? I just looked at @rizzlekdizzle and saw his big grilled fillets.
I love seeing stuff like that. I use it!
Could you please snap a pic next time you are cooking ip some of that awesome fish?

 

[MarkNV]

Friday Morning 0735 trainer session, lower body
25 min treadmill
Crazy mobility and core work with bands

Hip thrusts smith machine

95 lbs 3 x 10 full motion 10 pulse reps 10 full motion

Cable mule kicks
25kg 3 x 15 each legs

Left knee still tweaky
Light leg extensions
55lbs 4 x 15 slooooow reps

Abduction and adduction machine

145lbs 3 x 10 full motion 10 pulse reps 10 full motion. On each machine
Oh boy!!!!!!!


Done!!!!

Wow

 

[Ulter]

@Ulter Bro, your chest is freaking huge. I wish I had started being serious way younger.

Trust me I've been through a lot of ups and downs, man. The pictures I have up are me at my peak. A lot of people do say I'm big though so thank you for that. It's just about being an alpha I guess.

 

[MarkNV]

Trust me I've been through a lot of ups and downs, man. The pictures I have up are me at my peak. A lot of people do say I'm big though so thank you for that. It's just about being an alpha I guess.

THAT"S RIGHT!!!

 

[waggat]

Friday Morning 0735 trainer session, lower body
25 min treadmill
Crazy mobility and core work with bands

Hip thrusts smith machine

95 lbs 3 x 10 full motion 10 pulse reps 10 full motion

Cable mule kicks
25kg 3 x 15 each legs

Left knee still tweaky
Light leg extensions
55lbs 4 x 15 slooooow reps

Abduction and adduction machine

145lbs 3 x 10 full motion 10 pulse reps 10 full motion. On each machine
Oh boy!!!!!!!


Done!!!!

Wow

Nice workout mate. Looks like you hit the glutes hard. Good to see the mobility and band work in there too.

 

[MarkNV]

Nice workout mate. Looks like you hit the glutes hard. Good to see the mobility and band work in there too.

That was all my trainer! unfortunately, I only have 4 more sessions with her before she moves away.
My glutes are on fire!! It is really cold here, I had to sit on the toilet, it was hard getting down on it, but once there.....that cold seat felt so good!!!

 

[LevButlerov]

Happy Friday!!
I have a training session today at 0700.
I will log the workout afterwards.

Today is a great day, full of opportunities and learning!! Lets all take advantage of the fact that we were given the gift of today, we woke up where many didn’t, today wasn’t promised but yet here we are!! How great is that!!!
Lets live today and make reasoned choices that are in our control and roll with things beyond our control!!
Have a great day everyone!!

Preworkout
Chicken and rice
Two street taco fiber tortillas
C H O L U L A!!

nice! you dont train fasted?

Friday Morning 0735 trainer session, lower body
25 min treadmill
Crazy mobility and core work with bands

Hip thrusts smith machine

95 lbs 3 x 10 full motion 10 pulse reps 10 full motion

Cable mule kicks
25kg 3 x 15 each legs

Left knee still tweaky
Light leg extensions
55lbs 4 x 15 slooooow reps

Abduction and adduction machine

145lbs 3 x 10 full motion 10 pulse reps 10 full motion. On each machine
Oh boy!!!!!!!


Done!!!!

Wow

Happy Friday to you good leg session @MarkNV

 

[MarkNV]

Lunch
Ribs and chicken wings

nice! you dont train fasted?

Happy Friday to you good leg session @MarkNV

sometimes, but never on trainer days. She taxes my ass pretty good!!!
Last Friday after legs, I almost lost my legs stepping off the curb leaving the gym.
I wouldn’t have made it through that without with some fuel in me.

 

[LevButlerov]

Lunch
Ribs and chicken wings

sometimes, but never on trainer days. She taxes my ass pretty good!!!
Last Friday after legs, I almost lost my legs stepping off the curb leaving the gym.
I wouldn’t have made it through that without with some fuel in me.

You should try pushing it fasted you'll cut much faster

 

[MarkNV]

You should try pushing it fasted you'll cut much faster

Okay! I just need to bite down and do it.
I do like that clean feeling when you go fasted

 

[LevButlerov]

Okay! I just need to bite down and do it.
I do like that clean feeling when you go fasted

try it out 48 hours

 

[MarkNV]

try it out 48 hours

Oh boy!! 48 huh?
Okay, why not!! I will give it try. I will schedule it and just do it!

 

[MarkNV]

Life is great!!

 

[MarkNV]

Breakfast
Eggs
Ground chicken
Cholula
Fiber tortilla

 

[MarkNV]

Lunch Saturday
Ground beef
Brown rice
Green beans
Cholula

 

[LevButlerov]

Life is great!!

Breakfast
Eggs
Ground chicken
Cholula
Fiber tortilla

Lunch Saturday
Ground beef
Brown rice
Green beans
Cholula

Life is awesome love your cholula overdrive and clean food @MarkNV

 

[MarkNV]

Life is awesome love your cholula overdrive and clean food @MarkNV

Whoooop!!!

 

[Mobster]

Cholula would destroy my gut

 

[MarkNV]

Cholula would destroy my gut

Thats a shame! It is good

 

[stevesmi]

Lunch Saturday
Ground beef
Brown rice
Green beans
Cholula

@MarkNV green beans are a major power food. Definitely something that people should be looking at closely. The only downside is sometimes it can be tough to digest.

 

[MarkNV]

Sunday morning 0200
30 minute cardio

Chest and Tri’s and core

Hammer strength pin loaded incline

40lbs each side x 15 to 20 warm up

50lbs x 15
55lbs x 13
60lbs x 13
70lbs x 11
80lbs x 6

Hammer strength pin loaded flat
50lbs each side x 13
60lbs x 13
70lbs x 9
75lbs x 9
80lbs x 5

Cable incline flys
17.5kg x 15
20kg x 12
22.5kg x 9
27.5kg x 5

Tri’s
C-grip pushdowns/kick backs super set
35kg/10kg 3 x 15

Reverse tri pushdown c-grip
30kg 3 x 12

Rope pushdowns
Dropset 50lb> 10lb. 2 x done

 

[MarkNV]

@MarkNV green beans are a major power food. Definitely something that people should be looking at closely. The only downside is sometimes it can be tough to digest.

I am finding out this morning in the gym that they are very tough to digest!!
They did however seemed to satiate me after that meal
I saw that @rizzlekdizzle had them in a meal. I figured if the Rizz is eating them,
Then they can’t be wrong!!

 

[ROIDDERS]

Lunch Saturday
Ground beef
Brown rice
Green beans
Cholula

The number one ingredient here is definitely the Cholula haha. Keep up the good work. That's a great lunch for the weekend. @MarkNV

 

[2Thick]

Lunch Saturday
Ground beef
Brown rice
Green beans
Cholula

You are the best right here. @MarkNV this is a simple meal chock full of good fats, protein, and carbs.

 

[stevesmi]

I am finding out this morning in the gym that they are very tough to digest!!
They did however seemed to satiate me after that meal
I saw that @rizzlekdizzle had them in a meal. I figured if the Rizz is eating them,
Then they can’t be wrong!!

Definitely time to get a good digestive enzyme to take with it

 

[ceo]

Lunch Saturday
Ground beef
Brown rice
Green beans
Cholula

@MarkNV Bros, hopefully on Sunday you put together a nice steak for us. I think that that would sound good. We want to see you hit that red meat hard and show us how it's done.

 

[MarkNV]

Last meal was completed at 1500 hours yesterday, @LevButlerov suggest a 48 hour fast while training and so it will be. Should I go a bit easier in the gym? I didn’t lay off this morning.

 

[Ulter]

Sunday morning 0200
30 minute cardio

Chest and Tri’s and core

Hammer strength pin loaded incline

40lbs each side x 15 to 20 warm up

50lbs x 15
55lbs x 13
60lbs x 13
70lbs x 11
80lbs x 6

Hammer strength pin loaded flat
50lbs each side x 13
60lbs x 13
70lbs x 9
75lbs x 9
80lbs x 5

Cable incline flys
17.5kg x 15
20kg x 12
22.5kg x 9
27.5kg x 5

Tri’s
C-grip pushdowns/kick backs super set
35kg/10kg 3 x 15

Reverse tri pushdown c-grip
30kg 3 x 12

Rope pushdowns
Dropset 50lb> 10lb. 2 x done

That is a great job on an early Sunday morning putting in this workout. You are really dedicated. You're living the life for sure. @MarkNV

 

[MarkNV]

The number one ingredient here is definitely the Cholula haha. Keep up the good work. That's a great lunch for the weekend. @MarkNV

Whoooop!!

 

[MarkNV]

You are the best right here. @MarkNV this is a simple meal chock full of good fats, protein, and carbs.

It filled me up, straight from @rizzlekdizzle playbook!!

 

[MarkNV]

@MarkNV Bros, hopefully on Sunday you put together a nice steak for us. I think that that would sound good. We want to see you hit that red meat hard and show us how it's done.

@ceo Tomorrow I will! @LevButlerov talked me into a 48 hour fast

 

[MarkNV]

That is a great job on an early Sunday morning putting in this workout. You are really dedicated. You're living the life for sure. @MarkNV

@Ulter Brother man, i do what I can brother

 

[ballin2504]

Lunch Saturday
Ground beef
Brown rice
Green beans
Cholula

@MarkNV food still looking good man

 

[LevButlerov]

@ceo Tomorrow I will! @LevButlerov talked me into a 48 hour fast

go for it

 

[LevButlerov]

Last meal was completed at 1500 hours yesterday, @LevButlerov suggest a 48 hour fast while training and so it will be. Should I go a bit easier in the gym? I didn’t lay off this morning.

should be easier but get elecrolytes in there

 

[MarkNV]

go for it

In it to win it!!

 

[LevButlerov]

In it to win it!!

Win it hard

 

[ceo]

@ceo Tomorrow I will! @LevButlerov talked me into a 48 hour fast

Bros, looking forward to seeing that and fasting, good stuff.

 

[Ulter]

@Ulter Brother man, i do what I can brother

you probably have it made out there where you live, with all that gambling and sex. I bet you have a fast life. I might have to move out there to change my ways.

 

[2Thick]

It filled me up, straight from @rizzlekdizzle playbook!!

There it is.

 

[MarkNV]

you probably have it made out there where you live, with all that gambling and sex. I bet you have a fast life. I might have to move out there to change my ways.

Fast?? Oh hell no!! These days, I keep a loooow profile!!! We fish, hike, gym, sleep, work, eat ….repeat

 

[MarkNV]

Bros, looking forward to seeing that and fasting, good stuff.

Im fucking hungry!!!

 

[MarkNV]

Ribeye

 

[Dreamer]

Ribeye

Havent had a good steak in awhile, nice one brother

 

[MarkNV]

Havent had a good steak in awhile, nice one brother

I was hungry

 

[ceo]

Im fucking hungry!!!

Bros, if you're growing you're gonna get hungry.hgaha!

 

[Ulter]

Fast?? Oh hell no!! These days, I keep a loooow profile!!! We fish, hike, gym, sleep, work, eat ….repeat

ha ha, I guess like they say, "What happens in Vegas, stays in Vegas."

 

[MarkNV]

Bros, if you're growing you're gonna get hungry.hgaha!

I came off a two day fast!!

 

[MarkNV]

Breakfast
Eggs
Ground chicken
Sweet potato
Cholula
Fiber tortilla

 

[MarkNV]

Lunch

Macros current

Wings and the mighty mighty Cholula!!

 

[MarkNV]

ha ha, I guess like they say, "What happens in Vegas, stays in Vegas."

Vegas is a crazy place bro, nonstop fast unforgiving town!! Totally different from up north where we are

 

[LevButlerov]

Breakfast
Eggs
Ground chicken
Sweet potato
Cholula
Fiber tortilla

Lunch

Macros current

Wings and the mighty mighty Cholula!!

Wings and cholula for the win

 

[MarkNV]

Wednesday Morning 00630
30 minutes cardio
Core and mobility 15 minutes

Chest
Medium incline smith machine

135lbs 10 full, 10 partial from bottom, 5 full x 4

Pec deck flys 70 4 x 15

Dumbbell cross body flys 25lbs x 4 x 13

Triceps

C-grip pushdowns/close hands bench push ups

40lbs/pushups 3 x 15 each

DB laying tricep push extensions
25lbs 3 x 13

Reverse pushdowns C-Grip
40kg 3 x 15

Seated push press calves
70lbs 3 x 20

Done

 

[MarkNV]

Breakfast Wednesday
Eggs
Ground beef
Potato
Fiber tortillas

 

[ceo]

I came off a two day fast!!

Bros, that's awesome. I think I'm going to try a two- or three-day fast coming up next week.

 

[waggat]

Ribeye

Breakfast
Eggs
Ground chicken
Sweet potato
Cholula
Fiber tortilla

Nice looking food mate!

Wednesday Morning 00630
30 minutes cardio
Core and mobility 15 minutes

Chest
Medium incline smith machine

135lbs 10 full, 10 partial from bottom, 5 full x 4

Pec deck flys 70 4 x 15

Dumbbell cross body flys 25lbs x 4 x 13

Triceps

C-grip pushdowns/close hands bench push ups

40lbs/pushups 3 x 15 each

DB laying tricep push extensions
25lbs 3 x 13

Reverse pushdowns C-Grip
40kg 3 x 15

Seated push press calves
70lbs 3 x 20

Done

Chest and tri workout looks good. I like the pushdown and close grip push-up superset. Can imagine that got the tri's pumped / burning.

 

[MarkNV]

Bros, that's awesome. I think I'm going to try a two- or three-day fast coming up next week.

I felt great, but I won’t lie….it sucked. After the gym, I was so damn hungry.
When I ate that steak, I woofed it down so fast, i didn’t even taste it

 

[MarkNV]

Nice looking food mate!

Chest and tri workout looks good. I like the pushdown and close grip push-up superset. Can imagine that got the tri's pumped / burning.

BRO!! I was screaming at the pump!! My trainer/torturer comes up with very effective combos.

 

[Ulter]

Vegas is a crazy place bro, nonstop fast unforgiving town!! Totally different from up north where we are

oh I bet it's a different world.

 

[MarkNV]

oh I bet it's a different world.

It truly is.

 

[MarkNV]

Lunch
Ground Chicken
Brown rice
Fiber tortilla
Cholula!!!

Macros are current

 

[LevButlerov]

Wednesday Morning 00630
30 minutes cardio
Core and mobility 15 minutes

Chest
Medium incline smith machine

135lbs 10 full, 10 partial from bottom, 5 full x 4

Pec deck flys 70 4 x 15

Dumbbell cross body flys 25lbs x 4 x 13

Triceps

C-grip pushdowns/close hands bench push ups

40lbs/pushups 3 x 15 each

DB laying tricep push extensions
25lbs 3 x 13

Reverse pushdowns C-Grip
40kg 3 x 15

Seated push press calves
70lbs 3 x 20

Done

this is good volume I like the bench push ups thats key to a good pump

Breakfast Wednesday
Eggs
Ground beef
Potato
Fiber tortillas

nice!

Lunch
Ground Chicken
Brown rice
Fiber tortilla
Cholula!!!

Macros are current

are those whole day macros @MarkNV ?

 

[MarkNV]

this is good volume I like the bench push ups thats key to a good pump

nice!

are those whole day macros @MarkNV ?

She has been having me mix partial reps, like pulse in with full ROM reps.’fucking pumps hard!! Nad boosts the volume huge

 

[MarkNV]

Dinner, 8 ounces of ribeye

Macros are current

 

[Ulter]

It truly is.

Maybe when I take a trip out there, you'll show me around. It's been a long time since I felt the love of a woman.

 

[LevButlerov]

She has been having me mix partial reps, like pulse in with full ROM reps.’fucking pumps hard!! Nad boosts the volume huge

thats a good one really going to pump hard with mix

 

[LevButlerov]

Dinner, 8 ounces of ribeye

Macros are current

better today but can we up protein and fats a bit? @MarkNV