Approved Log First Recomp Training Cycle Log

[Db19]

Hey guys,

I’m planning a cycle soon so thought a log would be a good idea for me to look back on and poeple to follow along if they wish.

Stats:
Age: 34
Height: 180
Weight: 88.4 kg
Body Fat: ~15-17% aiming for 10-12%

Training Experience:
Training for 10 years off and on (more off than on unfortunately but back in the game now)

Background:

Been training consistently for a while now, mostly focused on cutting recently. Dropped weight and waist a bit, sitting around 88 kg currently. Strength is decent but looking to push into a proper lean bulk/recomp phase and improve overall size and shape once my cut is finished.

Diet has been fairly clean—high protein, moderate carbs, not much junk. Sleep has been a bit hit and miss due to work, but doing what I can there.


Cycle Plan:
Testosterone: 300-450 mg/week (cycle length tbc)
Also considering something like T3, Turinabol or Anavar



Support:

– Basic liver support if any orals taken
– Omega-3s, multivitamin
– Keeping sodium/potassium balanced

PCT:
To be decided depending on cycle and advice.

Goals:
– Add lean mass without blowing out body fat
– Improve shoulder/chest size for better proportions
– Tighten waist slightly if possible
– Increase strength across main lifts

Training:
Currently running a PPL split
Training 5–6 days/week
Focusing on progressive overload + higher volume for hypertrophy
Also adding in some short conditioning sessions to keep fat gain under control.

Diet:
Calories: Slight surplus (2400-2800) planned Currently in a deficit at around 1400-1800
Protein: High (around 200g)
Carbs/Fats: Balanced depending on training days
Keeping it mostly whole foods—chicken, rice, veg, shakes when needed.

Health Notes:
Haven’t run a cycle before, so treating this as a learning experience as well. Planning to get bloods done pre, mid, and post cycle to keep an eye on everything.

Starting Point:
Weight: 88.4 kg
Waist: 107.9

Key lifts (will track weekly):
– Bench: 90kgx8 for 3 sets
– Squat: 100kgx6 for 4 sets
– Deadlift: 110kgx8 for 4 sets

Current measurements leave heaps of room for improvement but are:
Shoulders - 137.5cm
Abdomen - 90.5cm
Neck - 48.5cm
Chest - 114.5cm
Biceps - 37.2cm
Hip - 92cm
Thigh - 58.5cm
Waist - 94.5cm


Will update weekly with:
– Weight changes (weekly average will be used)
– Strength progress
– Visual changes
– Any sides (good or bad)

I also have beginning images and upto date images will edit “identifying information out.”

Questions / Inputs are all welcome

Keen to log this properly and get feedback along the way.

 

[Db19]

@LevButlerov hey man @Southern Cross Labs said to see you for log advice heres mine so far. Thanks in advance bro.

 

[Db19]

Start photo

more recent

 

[LevButlerov]

Hey guys,

I’m planning a cycle soon so thought a log would be a good idea for me to look back on and poeple to follow along if they wish.

Stats:
Age: 34
Height: 180
Weight: 88.4 kg
Body Fat: ~15-17% aiming for 10-12%

Training Experience:
Training for 10 years off and on (more off than on unfortunately but back in the game now)

Background:

Been training consistently for a while now, mostly focused on cutting recently. Dropped weight and waist a bit, sitting around 88 kg currently. Strength is decent but looking to push into a proper lean bulk/recomp phase and improve overall size and shape once my cut is finished.

Diet has been fairly clean—high protein, moderate carbs, not much junk. Sleep has been a bit hit and miss due to work, but doing what I can there.


Cycle Plan:
Testosterone: 300-450 mg/week (cycle length tbc)
Also considering something like T3, Turinabol or Anavar



Support:

– Basic liver support if any orals taken
– Omega-3s, multivitamin
– Keeping sodium/potassium balanced

PCT:
To be decided depending on cycle and advice.

Goals:
– Add lean mass without blowing out body fat
– Improve shoulder/chest size for better proportions
– Tighten waist slightly if possible
– Increase strength across main lifts

Training:
Currently running a PPL split
Training 5–6 days/week
Focusing on progressive overload + higher volume for hypertrophy
Also adding in some short conditioning sessions to keep fat gain under control.

Diet:
Calories: Slight surplus (2400-2800) planned Currently in a deficit at around 1400-1800
Protein: High (around 200g)
Carbs/Fats: Balanced depending on training days
Keeping it mostly whole foods—chicken, rice, veg, shakes when needed.

Health Notes:
Haven’t run a cycle before, so treating this as a learning experience as well. Planning to get bloods done pre, mid, and post cycle to keep an eye on everything.

Starting Point:
Weight: 88.4 kg
Waist: 107.9

Key lifts (will track weekly):
– Bench: 90kgx8 for 3 sets
– Squat: 100kgx6 for 4 sets
– Deadlift: 110kgx8 for 4 sets

Current measurements leave heaps of room for improvement but are:
Shoulders - 137.5cm
Abdomen - 90.5cm
Neck - 48.5cm
Chest - 114.5cm
Biceps - 37.2cm
Hip - 92cm
Thigh - 58.5cm
Waist - 94.5cm


Will update weekly with:
– Weight changes (weekly average will be used)
– Strength progress
– Visual changes
– Any sides (good or bad)

I also have beginning images and upto date images will edit “identifying information out.”

Questions / Inputs are all welcome

Keen to log this properly and get feedback along the way.

View attachment 216723Start photoView attachment 216724 more recent

welcome fully to the EVO family @Db19 love your transformation, you've lost good amounts of weight, EVO family respect! good base.

Bloods
Do you have bloods done by chance? please update us I suggest we do them before you start.

Cycle Plan:
Testosterone: 300-450 mg/week (cycle length tbc)
Also considering something like T3, Turinabol or Anavar

Cycle
Sports TRT 300mgs test is a good start but we should see your baseline e2 and T first via bloods 1st please
adding anavar and a light GLP1 can help (low dose retatrutide example)

Body Fat: ~15-17% aiming for 10-12%

BF
with all positivity are you sure? how did you get this measured? you seem closer to 20% to me tbh but dont take this as a bad thing, we can work down from the bf easy as we start cycling diet and cardio.

Please share more day to day information with us.

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?
how much creatine do you use ed?
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

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

 

[Grumpy]

Agree with levs comments
Id start with just test 300mg first dont worry about orals for your first cycle

 

[Db19]

Bloods
Not yet but will be getting them before i start and want to get them during and after

Body Fat
BF was measured on one of those body scale machines at the pharmacy so more than understandable if it’s incorrect

Diet, Training, Cardio
Will start to record this going forward.
Cardio - is an area for improvement (next to non existent)
Steps 10k at least 4 out of 7 days.

Supplements currently taking
5-6g creatine daily
Glucosamine + Chondroitin daily
Also multivitamin tablets daily

 

[Yuri]

Killer start to the log and half your taking the first steps

I echo what the gentleman here have said.

If you don’t have recent bloods pulled with what your baseline is for all lab markers it’s hard to give a milligram amount on anything

If still like to see that total amount much lower to start with and taking out any of the orals as you wont need them at this stage

You’ve got a long runway to work with but getting body fat down with lower amount of gear would be much better for your health markers

welcome to evo family bro!

 

[catdadironman]

Welcome to the community bro! Great transformation - your killing it!

Your definitely going to want to get bloods done asap - even if your feeling fine, there may be things to modify!

As others have stated - start with the Test and see how you respond and how your markers change before adding in other compounds!

 

[Kopite67]

View attachment 216723Start photoView attachment 216724 more recent

Welcome to Evo brother. A great start to your log. You certainly have an excellent understanding of the road ahead you wish pursue. I look forward to following your journey

 

[HarleyGuy]

Hey guys,

I’m planning a cycle soon so thought a log would be a good idea for me to look back on and poeple to follow along if they wish.

Stats:
Age: 34
Height: 180
Weight: 88.4 kg
Body Fat: ~15-17% aiming for 10-12%

Training Experience:
Training for 10 years off and on (more off than on unfortunately but back in the game now)

Background:

Been training consistently for a while now, mostly focused on cutting recently. Dropped weight and waist a bit, sitting around 88 kg currently. Strength is decent but looking to push into a proper lean bulk/recomp phase and improve overall size and shape once my cut is finished.

Diet has been fairly clean—high protein, moderate carbs, not much junk. Sleep has been a bit hit and miss due to work, but doing what I can there.


Cycle Plan:
Testosterone: 300-450 mg/week (cycle length tbc)
Also considering something like T3, Turinabol or Anavar



Support:

– Basic liver support if any orals taken
– Omega-3s, multivitamin
– Keeping sodium/potassium balanced

PCT:
To be decided depending on cycle and advice.

Goals:
– Add lean mass without blowing out body fat
– Improve shoulder/chest size for better proportions
– Tighten waist slightly if possible
– Increase strength across main lifts

Training:
Currently running a PPL split
Training 5–6 days/week
Focusing on progressive overload + higher volume for hypertrophy
Also adding in some short conditioning sessions to keep fat gain under control.

Diet:
Calories: Slight surplus (2400-2800) planned Currently in a deficit at around 1400-1800
Protein: High (around 200g)
Carbs/Fats: Balanced depending on training days
Keeping it mostly whole foods—chicken, rice, veg, shakes when needed.

Health Notes:
Haven’t run a cycle before, so treating this as a learning experience as well. Planning to get bloods done pre, mid, and post cycle to keep an eye on everything.

Starting Point:
Weight: 88.4 kg
Waist: 107.9

Key lifts (will track weekly):
– Bench: 90kgx8 for 3 sets
– Squat: 100kgx6 for 4 sets
– Deadlift: 110kgx8 for 4 sets

Current measurements leave heaps of room for improvement but are:
Shoulders - 137.5cm
Abdomen - 90.5cm
Neck - 48.5cm
Chest - 114.5cm
Biceps - 37.2cm
Hip - 92cm
Thigh - 58.5cm
Waist - 94.5cm


Will update weekly with:
– Weight changes (weekly average will be used)
– Strength progress
– Visual changes
– Any sides (good or bad)

I also have beginning images and upto date images will edit “identifying information out.”

Questions / Inputs are all welcome

Keen to log this properly and get feedback along the way.

Welcome to the EVO family bro!!

Great start to your log I'm looking forward to lots of updates and following along.

Also considering something like T3, Turinabol or Anavar

No orals needed

not much junk.

Let's try and cut it all out as best you can

Haven’t run a cycle before, so treating this as a learning experience as well.

I think 450mg would be too high for you as a first cycle.

 

[Db19]

Welcome to Evo brother. A great start to your log. You certainly have an excellent understanding of the road ahead you wish pursue. I look forward to following your journey

Thank you brother. Posting here is holding me responsible

Welcome to the EVO family bro!!

Great start to your log I'm looking forward to lots of updates and following along.


No orals needed


Let's try and cut it all out as best you can


I think 450mg would be too high for you as a first cycle.

Thank you bro.

 

[waggat]

Hey guys,

I’m planning a cycle soon so thought a log would be a good idea for me to look back on and poeple to follow along if they wish.

Stats:
Age: 34
Height: 180
Weight: 88.4 kg
Body Fat: ~15-17% aiming for 10-12%

Training Experience:
Training for 10 years off and on (more off than on unfortunately but back in the game now)

Background:

Been training consistently for a while now, mostly focused on cutting recently. Dropped weight and waist a bit, sitting around 88 kg currently. Strength is decent but looking to push into a proper lean bulk/recomp phase and improve overall size and shape once my cut is finished.

Diet has been fairly clean—high protein, moderate carbs, not much junk. Sleep has been a bit hit and miss due to work, but doing what I can there.


Cycle Plan:
Testosterone: 300-450 mg/week (cycle length tbc)
Also considering something like T3, Turinabol or Anavar



Support:

– Basic liver support if any orals taken
– Omega-3s, multivitamin
– Keeping sodium/potassium balanced

PCT:
To be decided depending on cycle and advice.

Goals:
– Add lean mass without blowing out body fat
– Improve shoulder/chest size for better proportions
– Tighten waist slightly if possible
– Increase strength across main lifts

Training:
Currently running a PPL split
Training 5–6 days/week
Focusing on progressive overload + higher volume for hypertrophy
Also adding in some short conditioning sessions to keep fat gain under control.

Diet:
Calories: Slight surplus (2400-2800) planned Currently in a deficit at around 1400-1800
Protein: High (around 200g)
Carbs/Fats: Balanced depending on training days
Keeping it mostly whole foods—chicken, rice, veg, shakes when needed.

Health Notes:
Haven’t run a cycle before, so treating this as a learning experience as well. Planning to get bloods done pre, mid, and post cycle to keep an eye on everything.

Starting Point:
Weight: 88.4 kg
Waist: 107.9

Key lifts (will track weekly):
– Bench: 90kgx8 for 3 sets
– Squat: 100kgx6 for 4 sets
– Deadlift: 110kgx8 for 4 sets

Current measurements leave heaps of room for improvement but are:
Shoulders - 137.5cm
Abdomen - 90.5cm
Neck - 48.5cm
Chest - 114.5cm
Biceps - 37.2cm
Hip - 92cm
Thigh - 58.5cm
Waist - 94.5cm


Will update weekly with:
– Weight changes (weekly average will be used)
– Strength progress
– Visual changes
– Any sides (good or bad)

I also have beginning images and upto date images will edit “identifying information out.”

Questions / Inputs are all welcome

Keen to log this properly and get feedback along the way.

View attachment 216723Start photoView attachment 216724 more recent

Hey mate, nice start to your log.

Those photos show that you've made some decent progress already by the looks of it.

I'll go a bit different to everyone else. Given your training history (on and off), I think there's good gains to be made by just dialling in training, cardio and diet. I'd do this combined with Reta until you get a bit leaner. In the meantime, get blood work done.

Then once you're leaner, do a cycle.

Can you show some actual workout including weight used. Also, what cardio are you doing?

Can you also show us a typical full day of meals including macros.

 

[Db19]

Hey mate, nice start to your log.

Those photos show that you've made some decent progress already by the looks of it.

I'll go a bit different to everyone else. Given your training history (on and off), I think there's good gains to be made by just dialling in training, cardio and diet. I'd do this combined with Reta until you get a bit leaner. In the meantime, get blood work done.

Then once you're leaner, do a cycle.

Can you show some actual workout including weight used. Also, what cardio are you doing?

Can you also show us a typical full day of meals including macros.

Hey man,

Thanks for responding, i will look into reta a little more. I will start logging workouts and cardio(i need to start this always hated it )

Logging full meals through myfitnesspal so will be able to log this going forward.

 

[LevButlerov]

Bloods
Not yet but will be getting them before i start and want to get them during and after

Body Fat
BF was measured on one of those body scale machines at the pharmacy so more than understandable if it’s incorrect

Diet, Training, Cardio
Will start to record this going forward.
Cardio - is an area for improvement (next to non existent)
Steps 10k at least 4 out of 7 days.

Supplements currently taking
5-6g creatine daily
Glucosamine + Chondroitin daily
Also multivitamin tablets daily

lets get bloods done and dont worry about bodyfat we will dial it in @Db19 please start updating us, EVO family here for you!

 

[Db19]

lets get bloods done and dont worry about bodyfat we will dial it in @Db19 please start updating us, EVO family here for you!

Sounds like a plan bro, will book in with the doc for a blood test asap.

 

[LevButlerov]

Sounds like a plan bro, will book in with the doc for a blood test asap.

you should get private bloods

 

[Db19]

you should get private bloods

Where is a good place to go for that in Straya, sorry this part is still new to me.

 

[Kopite67]

Where is a good place to go for that in Straya, sorry this part is still new to me.

Have a look at imedical brother. You can get private bloods done there

 

[waggat]

Where is a good place to go for that in Straya, sorry this part is still new to me.

Roidsafe if you want to spend much less. But you don't get everything. Still... about 70 bucks compared to 200 or so.

 

[Db19]

Roidsafe if you want to spend much less. But you don't get everything. Still... about 70 bucks compared to 200 or so.

Perfect thanks brother, I’ll look into them when i get home

 

[HarleyGuy]

Perfect thanks brother, I’ll look into them when i get home

I love that you're going to make an effort to get bloodwork. Do you know all in terms of what to request? If not we can help.

With your goals too I'd really look into Reta and if appetite suppression is something that would help you can add Cagrilintide too, I've found out recently it's a bulldog of an appetite crusher and gives you complete control of what you put into your body and when.
We have a community research megathread on Cagrilintide that our brother @LevButlerov started up here Cagrilintide with GLP1s Semaglutide Tirzepatide Retatrutide

 

[Db19]

After mentions of Cardio i went to the gym today with that on my mind.

Afternoon workout
Sunday, Apr 19, 2026 at 3:12pm

Cycling
Set 1: 15.6 km - 37min 7s

Incline Bench Press (Barbell)
Set 1: 20 kg x 10 @ 6 rpe
Set 2: 40 kg x 10 @ 7 rpe
Set 3: 50 kg x 10
Set 4: 55 kg x 7

Chest Fly (Dumbbell)
Set 1: 15 kg x 12
Set 2: 17.5 kg x 8
Set 3: 15 kg x 7

Cable Fly Crossovers
Set 1: 15 kg x 10
Set 2: 10 kg x 13
Set 3: 10 kg x 12
Set 4: 10 kg x 12

Triceps Pushdown
Set 1: 15 kg x 20
Set 2: 21 kg x 12
Set 3: 21 kg x 12
Set 4: 17.5 kg x 15

Overhead Triceps Extension (Cable)
Set 1: 12.5 kg x 7
Set 2: 10 kg x 8
Set 3: 7.5 kg x 10

Lateral Raise (Machine)
Set 1: 32 kg x 12
Set 2: 32 kg x 15
Set 3: 27.5 kg x 10
Set 4: 25 kg x 10

@hevyapp
https://evolutionary.org/workout/YzWgF8CN5kw

Strength did not feel there today but will keep pushing. Food log to come later today.

I love that you're going to make an effort to get bloodwork. Do you know all in terms of what to request? If not we can help.

With your goals too I'd really look into Reta and if appetite suppression is something that would help you can add Cagrilintide too, I've found out recently it's a bulldog of an appetite crusher and gives you complete control of what you put into your body and when.
We have a community research megathread on Cagrilintide that our brother @LevButlerov started up here Cagrilintide with GLP1s Semaglutide Tirzepatide Retatrutide

Appetite isn't usually a problem I've been an omad/2mad person for the last 8 years its the junk i had difficulty with but i’ve lost interest in most of that lately. Just the chilli honey chicken wings get me

 

[Kopite67]

After mentions of Cardio i went to the gym today with that on my mind.

Afternoon workout
Sunday, Apr 19, 2026 at 3:12pm

Cycling
Set 1: 15.6 km - 37min 7s

Incline Bench Press (Barbell)
Set 1: 20 kg x 10 @ 6 rpe
Set 2: 40 kg x 10 @ 7 rpe
Set 3: 50 kg x 10
Set 4: 55 kg x 7

Chest Fly (Dumbbell)
Set 1: 15 kg x 12
Set 2: 17.5 kg x 8
Set 3: 15 kg x 7

Cable Fly Crossovers
Set 1: 15 kg x 10
Set 2: 10 kg x 13
Set 3: 10 kg x 12
Set 4: 10 kg x 12

Triceps Pushdown
Set 1: 15 kg x 20
Set 2: 21 kg x 12
Set 3: 21 kg x 12
Set 4: 17.5 kg x 15

Overhead Triceps Extension (Cable)
Set 1: 12.5 kg x 7
Set 2: 10 kg x 8
Set 3: 7.5 kg x 10

Lateral Raise (Machine)
Set 1: 32 kg x 12
Set 2: 32 kg x 15
Set 3: 27.5 kg x 10
Set 4: 25 kg x 10

@hevyapp
https://evolutionary.org/workout/YzWgF8CN5kw

Strength did not feel there today but will keep pushing. Food log to come later today.

Appetite isn't usually a problem I've been an omad/2mad person for the last 8 years its the junk i had difficulty with but i’ve lost interest in most of that lately. Just the chilli honey chicken wings get me

Hey brother, that is a nice workout update. Got a ton of volume done. Doesn't matter if strength didn't feel there today, just turning up and doing a session is winning big time.

 

[Db19]

I was going to wait until bed before posting foods for the day but i dont plan on eating anymore.

i ended up using the protein shake as a crutch to get protein up but will eat a cleaner dinner tomorrow and get protein without so much whey.

I will try to be cleaner tomorrow.

 

[Kopite67]

I was going to wait until bed before posting foods for the day but i dont plan on eating anymore.View attachment 217267View attachment 217268View attachment 217269i ended up using the protein shake as a crutch to get protein up but will eat a cleaner dinner tomorrow and get protein without so much whey. View attachment 217276I will try to be cleaner tomorrow.

Diets ok brother. You will eat cleaner the further you progress along. It's a marathon bro, not a sprint.

 

[Db19]

Diets ok brother. You will eat cleaner the further you progress along. It's a marathon bro, not a sprint.

Thank you bro after reading your log im inspired to keep going harder just need to drop some bf% before a lean bulk.

 

[LevButlerov]

After mentions of Cardio i went to the gym today with that on my mind.

Afternoon workout
Sunday, Apr 19, 2026 at 3:12pm

Cycling
Set 1: 15.6 km - 37min 7s

Incline Bench Press (Barbell)
Set 1: 20 kg x 10 @ 6 rpe
Set 2: 40 kg x 10 @ 7 rpe
Set 3: 50 kg x 10
Set 4: 55 kg x 7

Chest Fly (Dumbbell)
Set 1: 15 kg x 12
Set 2: 17.5 kg x 8
Set 3: 15 kg x 7

Cable Fly Crossovers
Set 1: 15 kg x 10
Set 2: 10 kg x 13
Set 3: 10 kg x 12
Set 4: 10 kg x 12

Triceps Pushdown
Set 1: 15 kg x 20
Set 2: 21 kg x 12
Set 3: 21 kg x 12
Set 4: 17.5 kg x 15

Overhead Triceps Extension (Cable)
Set 1: 12.5 kg x 7
Set 2: 10 kg x 8
Set 3: 7.5 kg x 10

Lateral Raise (Machine)
Set 1: 32 kg x 12
Set 2: 32 kg x 15
Set 3: 27.5 kg x 10
Set 4: 25 kg x 10

@hevyapp
https://evolutionary.org/workout/YzWgF8CN5kw

Strength did not feel there today but will keep pushing. Food log to come later today.

Appetite isn't usually a problem I've been an omad/2mad person for the last 8 years its the junk i had difficulty with but i’ve lost interest in most of that lately. Just the chilli honey chicken wings get me

good incline bench 55s look clean

 

[Db19]

Thank you brother

 

[HarleyGuy]

I was going to wait until bed before posting foods for the day but i dont plan on eating anymore.View attachment 217267View attachment 217268View attachment 217269i ended up using the protein shake as a crutch to get protein up but will eat a cleaner dinner tomorrow and get protein without so much whey. View attachment 217276I will try to be cleaner tomorrow.

Nice volume on the workout and cardio was nice to see in there too.

Strength did not feel there today but will keep pushing. Food log to come later today.

It will come in time and that's by keeping on pushing, well done.

I think you could up your protein to close to 200g by dropping fats by only 20g ED and be at the same caloric intake. Just a thought.

 

[Db19]

Nice volume on the workout and cardio was nice to see in there too.


It will come in time and that's by keeping on pushing, well done.

I think you could up your protein to close to 200g by dropping fats by only 20g ED and be at the same caloric intake. Just a thought.

Thank you bro, i will keep on pushing and trying to eat cleaner. It was the wings that got my fats skyrocketing.

 

[Lifter101]

Hey guys,

I’m planning a cycle soon so thought a log would be a good idea for me to look back on and poeple to follow along if they wish.

Stats:
Age: 34
Height: 180
Weight: 88.4 kg
Body Fat: ~15-17% aiming for 10-12%

Training Experience:
Training for 10 years off and on (more off than on unfortunately but back in the game now)

Background:

Been training consistently for a while now, mostly focused on cutting recently. Dropped weight and waist a bit, sitting around 88 kg currently. Strength is decent but looking to push into a proper lean bulk/recomp phase and improve overall size and shape once my cut is finished.

Diet has been fairly clean—high protein, moderate carbs, not much junk. Sleep has been a bit hit and miss due to work, but doing what I can there.


Cycle Plan:
Testosterone: 300-450 mg/week (cycle length tbc)
Also considering something like T3, Turinabol or Anavar



Support:

– Basic liver support if any orals taken
– Omega-3s, multivitamin
– Keeping sodium/potassium balanced

PCT:
To be decided depending on cycle and advice.

Goals:
– Add lean mass without blowing out body fat
– Improve shoulder/chest size for better proportions
– Tighten waist slightly if possible
– Increase strength across main lifts

Training:
Currently running a PPL split
Training 5–6 days/week
Focusing on progressive overload + higher volume for hypertrophy
Also adding in some short conditioning sessions to keep fat gain under control.

Diet:
Calories: Slight surplus (2400-2800) planned Currently in a deficit at around 1400-1800
Protein: High (around 200g)
Carbs/Fats: Balanced depending on training days
Keeping it mostly whole foods—chicken, rice, veg, shakes when needed.

Health Notes:
Haven’t run a cycle before, so treating this as a learning experience as well. Planning to get bloods done pre, mid, and post cycle to keep an eye on everything.

Starting Point:
Weight: 88.4 kg
Waist: 107.9

Key lifts (will track weekly):
– Bench: 90kgx8 for 3 sets
– Squat: 100kgx6 for 4 sets
– Deadlift: 110kgx8 for 4 sets

Current measurements leave heaps of room for improvement but are:
Shoulders - 137.5cm
Abdomen - 90.5cm
Neck - 48.5cm
Chest - 114.5cm
Biceps - 37.2cm
Hip - 92cm
Thigh - 58.5cm
Waist - 94.5cm


Will update weekly with:
– Weight changes (weekly average will be used)
– Strength progress
– Visual changes
– Any sides (good or bad)

I also have beginning images and upto date images will edit “identifying information out.”

Questions / Inputs are all welcome

Keen to log this properly and get feedback along the way.

Excited to see how you go bro! Echo what everyone else has said around bloods. My biggest advice which most of the boys has said is around lowest effective dose. You’d be surprised how much even a low dose of test will yield result for you being your first time. Smash it bro!

 

[Db19]

Excited to see how you go bro! Echo what everyone else has said around bloods. My biggest advice which most of the boys has said is around lowest effective dose. You’d be surprised how much even a low dose of test will yield result for you being your first time. Smash it bro!

Thank you bro, will keep updates coming. I got my blood taken for testing this morning so will hopefully have results soon

 

[Db19]

Nice session tonight, mega pump in the biceps at the end. Food was really filling both logged here, feel free to ask or guide much love Evo fam

Lats/rear delts/ biceps
Monday, Apr 20, 2026 at 9:13pm

Cycling
Set 1: 15.5 km - 36min 25s

Deadlift (Barbell)
Set 1: 60 kg x 12
Set 2: 110 kg x 8
Set 3: 110 kg x 7

Lat Pulldown (Machine)
Set 1: 47 kg x 12
Set 2: 57 kg x 10
Set 3: 67 kg x 6
Set 4: 57 kg x 5

Seated Row (Machine)
Set 1: 47 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Set 4: 40 kg x 12

Rear Delt Reverse Fly (Machine)
Set 1: 33 kg x 10
Set 2: 33 kg x 11
Set 3: 40 kg x 5
Set 4: 35.5 kg x 5

Preacher Curl (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 20 kg x 10

Bicep Curl (Cable)
Set 1: 21 kg x 10
Set 2: 17.5 kg x 10
Set 3: 15 kg x 10


Meals today
Bacon Shortcut Rindless Primo, 95 g
Banana x 2
Equaline Glucosamine Chondroitin, 2 capsules
Men's Multi Cenovis, 1 Capsule (1623mg)
Protein Yogurt Muscle Nation, 150 g
Seasoning, with Lime Tajin, 0.12 tsp
Eggs 4 medium



Weetbix
Sanitarium, 45 g (2 Biscuits)
WPI (Whey Protein Isolate) Bulk Nutrients, 30 gram
Pistachio Papi Protein Yoghurt Muscle Nation, 150 g
Full Cream Milk Woolworths Australian Full Cream Milk, 104 ml
Pure Creatine BSc (Body Science), 5 gram
Raspberry Soft Drink Regal, 500ml



Wrap burritos one pan mexican chicken burritos 1 serving
Avocado mashed 10g
Light sour cream Woolworths, 10ml
Refried Beans Cole's, 20 gram

Total calories 2031
P205
F52
C178

3 litres water

 

[Kopite67]

Nice session tonight, mega pump in the biceps at the end. Food was really filling both logged here, feel free to ask or guide much love Evo fam

Lats/rear delts/ biceps
Monday, Apr 20, 2026 at 9:13pm

Cycling
Set 1: 15.5 km - 36min 25s

Deadlift (Barbell)
Set 1: 60 kg x 12
Set 2: 110 kg x 8
Set 3: 110 kg x 7

Lat Pulldown (Machine)
Set 1: 47 kg x 12
Set 2: 57 kg x 10
Set 3: 67 kg x 6
Set 4: 57 kg x 5

Seated Row (Machine)
Set 1: 47 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Set 4: 40 kg x 12

Rear Delt Reverse Fly (Machine)
Set 1: 33 kg x 10
Set 2: 33 kg x 11
Set 3: 40 kg x 5
Set 4: 35.5 kg x 5

Preacher Curl (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 20 kg x 10

Bicep Curl (Cable)
Set 1: 21 kg x 10
Set 2: 17.5 kg x 10
Set 3: 15 kg x 10


Meals today
Bacon Shortcut Rindless Primo, 95 g
Banana x 2
Equaline Glucosamine Chondroitin, 2 capsules
Men's Multi Cenovis, 1 Capsule (1623mg)
Protein Yogurt Muscle Nation, 150 g
Seasoning, with Lime Tajin, 0.12 tsp
Eggs 4 medium



Weetbix
Sanitarium, 45 g (2 Biscuits)
WPI (Whey Protein Isolate) Bulk Nutrients, 30 gram
Pistachio Papi Protein Yoghurt Muscle Nation, 150 g
Full Cream Milk Woolworths Australian Full Cream Milk, 104 ml
Pure Creatine BSc (Body Science), 5 gram
Raspberry Soft Drink Regal, 500ml



Wrap burritos one pan mexican chicken burritos 1 serving
Avocado mashed 10g
Light sour cream Woolworths, 10ml
Refried Beans Cole's, 20 gram

Total calories 2031
P205
F52
C178

3 litres water

Great looking update brother. Training session is packed with variety and volume. Love it

 

[LevButlerov]

Nice session tonight, mega pump in the biceps at the end. Food was really filling both logged here, feel free to ask or guide much love Evo fam

Lats/rear delts/ biceps
Monday, Apr 20, 2026 at 9:13pm

Cycling
Set 1: 15.5 km - 36min 25s

Deadlift (Barbell)
Set 1: 60 kg x 12
Set 2: 110 kg x 8
Set 3: 110 kg x 7

Lat Pulldown (Machine)
Set 1: 47 kg x 12
Set 2: 57 kg x 10
Set 3: 67 kg x 6
Set 4: 57 kg x 5

Seated Row (Machine)
Set 1: 47 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Set 4: 40 kg x 12

Rear Delt Reverse Fly (Machine)
Set 1: 33 kg x 10
Set 2: 33 kg x 11
Set 3: 40 kg x 5
Set 4: 35.5 kg x 5

Preacher Curl (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 12
Set 3: 20 kg x 12
Set 4: 20 kg x 10

Bicep Curl (Cable)
Set 1: 21 kg x 10
Set 2: 17.5 kg x 10
Set 3: 15 kg x 10


Meals today
Bacon Shortcut Rindless Primo, 95 g
Banana x 2
Equaline Glucosamine Chondroitin, 2 capsules
Men's Multi Cenovis, 1 Capsule (1623mg)
Protein Yogurt Muscle Nation, 150 g
Seasoning, with Lime Tajin, 0.12 tsp
Eggs 4 medium



Weetbix
Sanitarium, 45 g (2 Biscuits)
WPI (Whey Protein Isolate) Bulk Nutrients, 30 gram
Pistachio Papi Protein Yoghurt Muscle Nation, 150 g
Full Cream Milk Woolworths Australian Full Cream Milk, 104 ml
Pure Creatine BSc (Body Science), 5 gram
Raspberry Soft Drink Regal, 500ml



Wrap burritos one pan mexican chicken burritos 1 serving
Avocado mashed 10g
Light sour cream Woolworths, 10ml
Refried Beans Cole's, 20 gram

Total calories 2031
P205
F52
C178

3 litres water

nice day today real pump for sure with this volume
110 deads are a win! @Db19
you able to swap weetbix to oatmeal?

 

[Db19]

Great looking update brother. Training session is packed with variety and volume. Love it

Thank you brother, once the waist drops the test will get ordered and started.

nice day today real pump for sure with this volume
110 deads are a win! @Db19
you able to swap weetbix to oatmeal?

Thank you brother I swapped it for oats and almond milk today

 

[LevButlerov]

Thank you brother I swapped it for oats and almond milk today

perfect

 

[Db19]

Bloods are in. Cholesterol is a little high but i have been eating around 5-6 eggs every day for near 2-3 months.

I dont know what im reading so here it is

 

[LevButlerov]

Bloods are in. Cholesterol is a little high but i have been eating around 5-6 eggs every day for near 2-3 months.

I dont know what im reading so here it is View attachment 218293View attachment 218295View attachment 218294View attachment 218292

cholesterol is fine dont worry about it but your e2 <80 ? and why test levels so low? @Db19 you not pinning anything right?

 

[Db19]

cholesterol is fine dont worry about it but your e2 <80 ? and why test levels so low? @Db19 you not pinning anything right?

Hey man, im not too sure why the results are. I haven’t taken anything at this point other than creatine.

 

[LevButlerov]

Hey man, im not too sure why the results are. I haven’t taken anything at this point other than creatine.

it seems low but could be just 79 i hate labs not detailed but you can start TRT with this test level @Db19

 

[Db19]

it seems low but could be just 79 i hate labs not detailed but you can start TRT with this test level @Db19

It was difficult to understand them, i am planning on taking 200mg a week just to see how that goes. Thank you for your input.

Other news
My diet has been still pretty steady i have kept to 2300 calories.

Exercise hasn’t been great as recovery isn’t too great and sleep isnt being very good.

Still hitting 10k steps and will be back in the gym with a full update tomorrow much love EvoFam

 

[LevButlerov]

It was difficult to understand them, i am planning on taking 200mg a week just to see how that goes. Thank you for your input.

Other news
My diet has been still pretty steady i have kept to 2300 calories. View attachment 219943View attachment 219944

Exercise hasn’t been great as recovery isn’t too great and sleep isnt being very good.

Still hitting 10k steps and will be back in the gym with a full update tomorrow much love EvoFam

exercise is going to be key lets get back to the gym EVO family support @Db19

 

[Db19]

exercise is going to be key lets get back to the gym EVO family support @Db19

Agreed 100% shift work kinda kills motivation in that respect, but i hear you just gotta push through, todays session.

Afternoon workout
Saturday, Apr 25, 2026 at 1:25pm

Cycling
Set 1: 10.5 km - 25min 35s

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 15
Set 2: 40 kg x 11
Set 3: 35 kg x 5
Set 4: 35 kg x 6

Bench Press (Barbell)
Set 1: 40 kg x 8
Set 2: 40 kg x 10
Set 3: 40 kg x 10

Chest Fly (Machine)
"Shoulders started to take over weight dropped or set stopped at that point."
Set 1: 33 kg x 10
Set 2: 28.5 kg x 8
Set 3: 26 kg x 11

Bicep Curl (Cable)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 10 kg x 20
Set 4: 10 kg x 12

Triceps Pushdown
Set 1: 15 kg x 20
Set 2: 21 kg x 15
Set 3: 21 kg x 11
Set 4: 17.5 kg x 10

After gym pump felt mad will upload daily food later on tonight

 

[Db19]

Also just a side note dumbbell weight is across both, i logged them that way to begin with and now have to stick with it for “record” lifts in app

 

[Kopite67]

Agreed 100% shift work kinda kills motivation in that respect, but i hear you just gotta push through, todays session.

Afternoon workout
Saturday, Apr 25, 2026 at 1:25pm

Cycling
Set 1: 10.5 km - 25min 35s

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 15
Set 2: 40 kg x 11
Set 3: 35 kg x 5
Set 4: 35 kg x 6

Bench Press (Barbell)
Set 1: 40 kg x 8
Set 2: 40 kg x 10
Set 3: 40 kg x 10

Chest Fly (Machine)
"Shoulders started to take over weight dropped or set stopped at that point."
Set 1: 33 kg x 10
Set 2: 28.5 kg x 8
Set 3: 26 kg x 11

Bicep Curl (Cable)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 10 kg x 20
Set 4: 10 kg x 12

Triceps Pushdown
Set 1: 15 kg x 20
Set 2: 21 kg x 15
Set 3: 21 kg x 11
Set 4: 17.5 kg x 10
View attachment 220514
After gym pump felt mad will upload daily food later on tonight

Nice update brother

 

[Db19]

Nice update brother

Thank you bro

 

[LevButlerov]

Agreed 100% shift work kinda kills motivation in that respect, but i hear you just gotta push through, todays session.

Afternoon workout
Saturday, Apr 25, 2026 at 1:25pm

Cycling
Set 1: 10.5 km - 25min 35s

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 15
Set 2: 40 kg x 11
Set 3: 35 kg x 5
Set 4: 35 kg x 6

Bench Press (Barbell)
Set 1: 40 kg x 8
Set 2: 40 kg x 10
Set 3: 40 kg x 10

Chest Fly (Machine)
"Shoulders started to take over weight dropped or set stopped at that point."
Set 1: 33 kg x 10
Set 2: 28.5 kg x 8
Set 3: 26 kg x 11

Bicep Curl (Cable)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 10 kg x 20
Set 4: 10 kg x 12

Triceps Pushdown
Set 1: 15 kg x 20
Set 2: 21 kg x 15
Set 3: 21 kg x 11
Set 4: 17.5 kg x 10
View attachment 220514
After gym pump felt mad will upload daily food later on tonight

good update you're looking good pumped strong arms and shoulders! 40s on inclines well done @Db19

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[bss]

Agreed 100% shift work kinda kills motivation in that respect, but i hear you just gotta push through, todays session.

Afternoon workout
Saturday, Apr 25, 2026 at 1:25pm

Cycling
Set 1: 10.5 km - 25min 35s

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 15
Set 2: 40 kg x 11
Set 3: 35 kg x 5
Set 4: 35 kg x 6

Bench Press (Barbell)
Set 1: 40 kg x 8
Set 2: 40 kg x 10
Set 3: 40 kg x 10

Chest Fly (Machine)
"Shoulders started to take over weight dropped or set stopped at that point."
Set 1: 33 kg x 10
Set 2: 28.5 kg x 8
Set 3: 26 kg x 11

Bicep Curl (Cable)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 10 kg x 20
Set 4: 10 kg x 12

Triceps Pushdown
Set 1: 15 kg x 20
Set 2: 21 kg x 15
Set 3: 21 kg x 11
Set 4: 17.5 kg x 10
View attachment 220514
After gym pump felt mad will upload daily food later on tonight

Nothing beats a great after workout pump !!!

 

[Yuri]

Agreed 100% shift work kinda kills motivation in that respect, but i hear you just gotta push through, todays session.

Afternoon workout
Saturday, Apr 25, 2026 at 1:25pm

Cycling
Set 1: 10.5 km - 25min 35s

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 15
Set 2: 40 kg x 11
Set 3: 35 kg x 5
Set 4: 35 kg x 6

Bench Press (Barbell)
Set 1: 40 kg x 8
Set 2: 40 kg x 10
Set 3: 40 kg x 10

Chest Fly (Machine)
"Shoulders started to take over weight dropped or set stopped at that point."
Set 1: 33 kg x 10
Set 2: 28.5 kg x 8
Set 3: 26 kg x 11

Bicep Curl (Cable)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 10 kg x 20
Set 4: 10 kg x 12

Triceps Pushdown
Set 1: 15 kg x 20
Set 2: 21 kg x 15
Set 3: 21 kg x 11
Set 4: 17.5 kg x 10
View attachment 220514
After gym pump felt mad will upload daily food later on tonight

Big volume!

Keen to see the food brother

 

[Db19]

good update you're looking good pumped strong arms and shoulders! 40s on inclines well done @Db19

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

Thank you bro

Nothing beats a great after workout pump !!!

I love when your arms cant bend fully from it

Food log for the day

Total calories currently 1794
C - 187g
F - 43g
P - 158g

I crammed my meals today due to work schedule so was a 2MAD day

Breakfast
Oats
55.0 g
214 cal
Organic Almond Milk
Macro • 141 ml
55 cal
WPI (Whey Protein Isolate)
Bulk Nutrients • 30 gram
114 cal
Caramel Cheesecake yoghurt Muscle Nation • 150 g 95 cal
Banana •
117 gram 98 cal
Salted Caramel Flavoured Snack (zero sugar protien)
Rokeby • 1 tub
147 cal

After workout
WPI (Whey Protein Isolate)
Bulk Nutrients • 30 gram
114 cal

Dinner
Loaded Mac & Cheese
Core Powerfood • 350 gram
669 cal
Sunset Vibe
Celsius • 330 ml
13 cal
Banofee protein yogurt
Muscle nation • 150 g
95 cal

Snacks
Banana • 100 gram
83 cal
Xxx Extra Strong Mint
Nestle • 5 mint
47 cal
coffee
Nescafe blend 43 • 2 teaspoon
O cal

Also had
2000mg wild fish oil
Men's Multi
Cenovis • 1 Capsule (1623mg)
O cal
Glucosamine Chondroitin
Equaline Glucosamine Chondroitin • 2 capsules
15 cal

There is room for improvement but nightshifts are survival mode

Big volume!

Keen to see the food brother

thank you bro was typing it up perfect timing

 

[catdadironman]

There is room for improvement but nightshifts are survival mode

Your doing your best bro and thats what counts! I did overnights for the majority of my career. I know how tough it is to be a crypt keeper!

 

[Db19]

Your doing your best bro and thats what counts! I did overnights for the majority of my career. I know how tough it is to be a crypt keeper!

Thank you bro

 

[Grumpy]

Great update solid meals and training

 

[Db19]

Great update solid meals and training

Thank you bro

 

[waggat]

Agreed 100% shift work kinda kills motivation in that respect, but i hear you just gotta push through, todays session.

Afternoon workout
Saturday, Apr 25, 2026 at 1:25pm

Cycling
Set 1: 10.5 km - 25min 35s

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 15
Set 2: 40 kg x 11
Set 3: 35 kg x 5
Set 4: 35 kg x 6

Bench Press (Barbell)
Set 1: 40 kg x 8
Set 2: 40 kg x 10
Set 3: 40 kg x 10

Chest Fly (Machine)
"Shoulders started to take over weight dropped or set stopped at that point."
Set 1: 33 kg x 10
Set 2: 28.5 kg x 8
Set 3: 26 kg x 11

Bicep Curl (Cable)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 10 kg x 20
Set 4: 10 kg x 12

Triceps Pushdown
Set 1: 15 kg x 20
Set 2: 21 kg x 15
Set 3: 21 kg x 11
Set 4: 17.5 kg x 10
View attachment 220514
After gym pump felt mad will upload daily food later on tonight

Nice workout there mate.

Went back and had a look through your previous workouts and they are nicely balanced as well.

Looks like your natural T levels aren't the best with free T at the bottom of the range. Are you thinking TRT for the long-term?

 

[HarleyGuy]

Agreed 100% shift work kinda kills motivation in that respect, but i hear you just gotta push through, todays session.

Afternoon workout
Saturday, Apr 25, 2026 at 1:25pm

Cycling
Set 1: 10.5 km - 25min 35s

Incline Bench Press (Dumbbell)
Set 1: 40 kg x 15
Set 2: 40 kg x 11
Set 3: 35 kg x 5
Set 4: 35 kg x 6

Bench Press (Barbell)
Set 1: 40 kg x 8
Set 2: 40 kg x 10
Set 3: 40 kg x 10

Chest Fly (Machine)
"Shoulders started to take over weight dropped or set stopped at that point."
Set 1: 33 kg x 10
Set 2: 28.5 kg x 8
Set 3: 26 kg x 11

Bicep Curl (Cable)
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 10 kg x 20
Set 4: 10 kg x 12

Triceps Pushdown
Set 1: 15 kg x 20
Set 2: 21 kg x 15
Set 3: 21 kg x 11
Set 4: 17.5 kg x 10
View attachment 220514
After gym pump felt mad will upload daily food later on tonight

Looking pumped bro keep up the great work!

I liked seeing you switch weetbix to oats it's those little choices that will add up to some great progress.

 

[Db19]

Nice workout there mate.

Went back and had a look through your previous workouts and they are nicely balanced as well.

Looks like your natural T levels aren't the best with free T at the bottom of the range. Are you thinking TRT for the long-term?

Thanks bro, yeah it was a surprise. I think i am willing to run TRT long term and see how i feel from there.

Looking pumped bro keep up the great work!

I liked seeing you switch weetbix to oats it's those little choices that will add up to some great progress.

Yeah man, i got the advice from Lev and took it straight away. The benefit from this forum is all the knowledge so i’m taking it where its offered.

 

[Db19]

Hey guys just a quick update, after reading a post from @stevesmi i decided to do a fast. Fantastic read!

https://www.evolutionary.org/forums...ld-more-muscle-and-my-prolong-fast-log.81856/

I am 41hours in so far with only water, black coffee and a cup of tea with sweetener and milk ( the tea was yesterday at 11am) I read after that wasn't the best for the fast. So I haven’t had another. I am planning on going until Thursday at 8am which will total 84 hours. However i am going to listening to my body and if its needed I will break the fast.

 

[LevButlerov]

Hey guys just a quick update, after reading a post from @stevesmi i decided to do a fast. Fantastic read!

https://www.evolutionary.org/forums...ld-more-muscle-and-my-prolong-fast-log.81856/

I am 41hours in so far with only water, black coffee and a cup of tea with sweetener and milk ( the tea was yesterday at 11am) I read after that wasn't the best for the fast. So I haven’t had another. I am planning on going until Thursday at 8am which will total 84 hours. However i am going to listening to my body and if its needed I will break the fast.

you should add electrolytes ed asap

 

[Db19]

you should add electrolytes ed asap

I had some celtic salt with some water, when i got home from work this evening but will have a sachet of electrolytes tomorrow morning at work bro

 

[stevesmi]

Hey guys just a quick update, after reading a post from @stevesmi i decided to do a fast. Fantastic read!

https://www.evolutionary.org/forums...ld-more-muscle-and-my-prolong-fast-log.81856/

I am 41hours in so far with only water, black coffee and a cup of tea with sweetener and milk ( the tea was yesterday at 11am) I read after that wasn't the best for the fast. So I haven’t had another. I am planning on going until Thursday at 8am which will total 84 hours. However i am going to listening to my body and if its needed I will break the fast.

yeah the issue with coffee or tea is that it definitely breaks a fast because they still have calories in them as they are a nutrient. However it is still going to do good things in your body and you'll still get some benefits. If you want to get the full benefits, you just want to stick to water with some salt.
But it's good that you're starting to get into fasting. There's a lot of good benefits out of it. You can really heal your body from a lot of things. The autophagy benefits are huge.

 

[stevesmi]

I had some celtic salt with some water, when i got home from work this evening but will have a sachet of electrolytes tomorrow morning at work bro

These electrolyte powders are horrible and they will ruin a fast. Definitely stick to salt as you're doing. You could also add a pinch of cream of tartar as that will provide the potassium.

 

[Db19]

These electrolyte powders are horrible and they will ruin a fast. Definitely stick to salt as you're doing. You could also add a pinch of cream of tartar as that will provide the potassium.

Good to know bro, thank you for the info

 

[stevesmi]

Good to know bro, thank you for the info

Yeah let me know any questions you have. I answer many in my fasting log