Approved Log TRT + Retatrutide Cut Cycle Log

[Hozer0]

Personal info:
Age: 38
Height: 5'10"
Weight: 221lb down from 285 LBS 18 months ago.

PED Experience:
Cycle 1: 8/wk Test Cyp 250mg with a 20mg Anavar on workout days. This was about 10 months ago.

I'm currently on a TRT dose of Test Cyp. I was on 100 mg/week of Test Cyp, and was just moved to 120 mg a week as of today. Blood test results were based upon the 100 mg a week. I've been on TRT for approximately 8 weeks now.

Planned Cycle to consist of:
Considering adding Anavar during my workout days at 20 mg as a pre-workout sublingually. Just something to add some strength while I'm cutting and maintain muscle mass. Not sure if it's worth it right now.

Add-ons and on deck:
2mg Reta a week.

Supplements:
3 g Fish Oil

Diet:
I intermittent fast and usually do not eat until closer to noon and stop eating around 1800 most days unless I'm short on my protein goal. Mostly shoot for 200 grams of protein daily. I log my food and macro's almost every day.

Clean proteins - Beef, fish, tuna, eggs, egg whites, cottage cheese, Greek yogurt, protein powder.
Carbs - White rice, sweet potato, potato.
Fats - Minimal.. Olive oil, butter with eggs/steak.

I eat raspberries, blueberries, strawberries, kiwi as well. A protein smoothie once a day, or one or two protein shakes most days.

My diet is very strict, especially while on RETA for the last 8 weeks.

Training:
I was following PPL 3 days a week. However for the past 3 months I've been 4 to 5 times a week strength training.

Current split is Chest/triceps, back and biceps, shoulders, Legs (sometimes I accidently do chest again on leg day), then an upper body day to round it out for the week.

My cardio sucks and needs improvement. I walk maybe once or twice a week and rarely hit 10k steps a day. That's my biggest weakness. I enjoy walking outside, don't mind the treadmill, just haven't committed...

Goals:
My main goal is to cut down to 12-15% body fat. Most likely around that 195lb mark. Then I want to put on lean muscle mass. Have to be the most jacked dad on the block is the goal!


Quick personal History:
I am a father of three and a husband. My work can be very stressful and demanding, sometimes interrupting my schedule and sleep as I'm on call most days and can be called out at a moments notice. I usually make up my workout. I have lived a sedentary life for most of my adult life. Up until about 18 months ago when I stepped on the scale at 285 lbs and was tired of being fat and out of shape. I wanted to set a better example for my kids and my family. I dedicated myself to my fitness and health and have made significant progress. I am very happy with the progress I made, now I want to push the envelope!

 

[LevButlerov]

Personal info:
Age: 38
Height: 5'10"
Weight: 221lb down from 285 LBS 18 months ago.

PED Experience:
Cycle 1: 8/wk Test Cyp 250mg with a 20mg Anavar on workout days. This was about 10 months ago.

I'm currently on a TRT dose of Test Cyp. I was on 100 mg/week of Test Cyp, and was just moved to 120 mg a week as of today. Blood test results were based upon the 100 mg a week. I've been on TRT for approximately 8 weeks now.

Planned Cycle to consist of:
Considering adding Anavar during my workout days at 20 mg as a pre-workout sublingually. Just something to add some strength while I'm cutting and maintain muscle mass. Not sure if it's worth it right now.

Add-ons and on deck:
2mg Reta a week.

Supplements:
3 g Fish Oil

Diet:
I intermittent fast and usually do not eat until closer to noon and stop eating around 1800 most days unless I'm short on my protein goal. Mostly shoot for 200 grams of protein daily. I log my food and macro's almost every day.

Clean proteins - Beef, fish, tuna, eggs, egg whites, cottage cheese, Greek yogurt, protein powder.
Carbs - White rice, sweet potato, potato.
Fats - Minimal.. Olive oil, butter with eggs/steak.

I eat raspberries, blueberries, strawberries, kiwi as well. A protein smoothie once a day, or one or two protein shakes most days.

My diet is very strict, especially while on RETA for the last 8 weeks.

Training:
I was following PPL 3 days a week. However for the past 3 months I've been 4 to 5 times a week strength training.

Current split is Chest/triceps, back and biceps, shoulders, Legs (sometimes I accidently do chest again on leg day), then an upper body day to round it out for the week.

My cardio sucks and needs improvement. I walk maybe once or twice a week and rarely hit 10k steps a day. That's my biggest weakness. I enjoy walking outside, don't mind the treadmill, just haven't committed...

Goals:
My main goal is to cut down to 12-15% body fat. Most likely around that 195lb mark. Then I want to put on lean muscle mass. Have to be the most jacked dad on the block is the goal!


Quick personal History:
I am a father of three and a husband. My work can be very stressful and demanding, sometimes interrupting my schedule and sleep as I'm on call most days and can be called out at a moments notice. I usually make up my workout. I have lived a sedentary life for most of my adult life. Up until about 18 months ago when I stepped on the scale at 285 lbs and was tired of being fat and out of shape. I wanted to set a better example for my kids and my family. I dedicated myself to my fitness and health and have made significant progress. I am very happy with the progress I made, now I want to push the envelope!

welcome to the EVO family! @Hozer0 good pics you have a strong base.

Bloods
can you please repost bloods? i cant see fully the 2nd image

Personal info:
Age: 38
Height: 5'10"
Weight: 221lb down from 285 LBS 18 months ago.

congratulations huge drop wow in 18mo!

PED Experience:
Cycle 1: 8/wk Test Cyp 250mg with a 20mg Anavar on workout days. This was about 10 months ago.

I'm currently on a TRT dose of Test Cyp. I was on 100 mg/week of Test Cyp, and was just moved to 120 mg a week as of today. Blood test results were based upon the 100 mg a week. I've been on TRT for approximately 8 weeks now.

Planned Cycle to consist of:
Considering adding Anavar during my workout days at 20 mg as a pre-workout sublingually. Just something to add some strength while I'm cutting and maintain muscle mass. Not sure if it's worth it right now.

anavar is a good add but also we can talk low dose hgh

Diet:
I intermittent fast and usually do not eat until closer to noon and stop eating around 1800 most days unless I'm short on my protein goal. Mostly shoot for 200 grams of protein daily. I log my food and macro's almost every day.

Clean proteins - Beef, fish, tuna, eggs, egg whites, cottage cheese, Greek yogurt, protein powder.
Carbs - White rice, sweet potato, potato.
Fats - Minimal.. Olive oil, butter with eggs/steak.

I eat raspberries, blueberries, strawberries, kiwi as well. A protein smoothie once a day, or one or two protein shakes most days.

My diet is very strict, especially while on RETA for the last 8 weeks.

Training:
I was following PPL 3 days a week. However for the past 3 months I've been 4 to 5 times a week strength training.

Current split is Chest/triceps, back and biceps, shoulders, Legs (sometimes I accidently do chest again on leg day), then an upper body day to round it out for the week.

My cardio sucks and needs improvement. I walk maybe once or twice a week and rarely hit 10k steps a day. That's my biggest weakness. I enjoy walking outside, don't mind the treadmill, just haven't committed...

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.

Goals:
My main goal is to cut down to 12-15% body fat. Most likely around that 195lb mark. Then I want to put on lean muscle mass. Have to be the most jacked dad on the block is the goal!

its possible for sure we can get this done

Quick personal History:
I am a father of three and a husband. My work can be very stressful and demanding, sometimes interrupting my schedule and sleep as I'm on call most days and can be called out at a moments notice. I usually make up my workout. I have lived a sedentary life for most of my adult life. Up until about 18 months ago when I stepped on the scale at 285 lbs and was tired of being fat and out of shape. I wanted to set a better example for my kids and my family. I dedicated myself to my fitness and health and have made significant progress. I am very happy with the progress I made, now I want to push the envelope!

with hard work, you need to do your best to properly make the time to log and train I know you can as in 18 mo you've changed your life. EVO family supports you on this journey, we are here for you.

Please share more day to day information with us.

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

thank you and share more

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[Kopite67]

Personal info:
Age: 38
Height: 5'10"
Weight: 221lb down from 285 LBS 18 months ago.

PED Experience:
Cycle 1: 8/wk Test Cyp 250mg with a 20mg Anavar on workout days. This was about 10 months ago.

I'm currently on a TRT dose of Test Cyp. I was on 100 mg/week of Test Cyp, and was just moved to 120 mg a week as of today. Blood test results were based upon the 100 mg a week. I've been on TRT for approximately 8 weeks now.

Planned Cycle to consist of:
Considering adding Anavar during my workout days at 20 mg as a pre-workout sublingually. Just something to add some strength while I'm cutting and maintain muscle mass. Not sure if it's worth it right now.

Add-ons and on deck:
2mg Reta a week.

Supplements:
3 g Fish Oil

Diet:
I intermittent fast and usually do not eat until closer to noon and stop eating around 1800 most days unless I'm short on my protein goal. Mostly shoot for 200 grams of protein daily. I log my food and macro's almost every day.

Clean proteins - Beef, fish, tuna, eggs, egg whites, cottage cheese, Greek yogurt, protein powder.
Carbs - White rice, sweet potato, potato.
Fats - Minimal.. Olive oil, butter with eggs/steak.

I eat raspberries, blueberries, strawberries, kiwi as well. A protein smoothie once a day, or one or two protein shakes most days.

My diet is very strict, especially while on RETA for the last 8 weeks.

Training:
I was following PPL 3 days a week. However for the past 3 months I've been 4 to 5 times a week strength training.

Current split is Chest/triceps, back and biceps, shoulders, Legs (sometimes I accidently do chest again on leg day), then an upper body day to round it out for the week.

My cardio sucks and needs improvement. I walk maybe once or twice a week and rarely hit 10k steps a day. That's my biggest weakness. I enjoy walking outside, don't mind the treadmill, just haven't committed...

Goals:
My main goal is to cut down to 12-15% body fat. Most likely around that 195lb mark. Then I want to put on lean muscle mass. Have to be the most jacked dad on the block is the goal!


Quick personal History:
I am a father of three and a husband. My work can be very stressful and demanding, sometimes interrupting my schedule and sleep as I'm on call most days and can be called out at a moments notice. I usually make up my workout. I have lived a sedentary life for most of my adult life. Up until about 18 months ago when I stepped on the scale at 285 lbs and was tired of being fat and out of shape. I wanted to set a better example for my kids and my family. I dedicated myself to my fitness and health and have made significant progress. I am very happy with the progress I made, now I want to push the envelope!

Awesome start to logging on Evo Brother. What a fantastic job you have done so far losing over 60 lbs. If you wish to push the envelope in a controlled and sensible way you have come to exactly the right place. The years of experience you can tap into within the Evo Family is now yours to use. I wish you the very best brother and welcome you to the Evo Amily. I will enjoy following your journey.

 

[Hozer0]

Thanks gents, I’ll update my log tomorrow.

 

[waggat]

Personal info:
Age: 38
Height: 5'10"
Weight: 221lb down from 285 LBS 18 months ago.

PED Experience:
Cycle 1: 8/wk Test Cyp 250mg with a 20mg Anavar on workout days. This was about 10 months ago.

I'm currently on a TRT dose of Test Cyp. I was on 100 mg/week of Test Cyp, and was just moved to 120 mg a week as of today. Blood test results were based upon the 100 mg a week. I've been on TRT for approximately 8 weeks now.

Planned Cycle to consist of:
Considering adding Anavar during my workout days at 20 mg as a pre-workout sublingually. Just something to add some strength while I'm cutting and maintain muscle mass. Not sure if it's worth it right now.

Add-ons and on deck:
2mg Reta a week.

Supplements:
3 g Fish Oil

Diet:
I intermittent fast and usually do not eat until closer to noon and stop eating around 1800 most days unless I'm short on my protein goal. Mostly shoot for 200 grams of protein daily. I log my food and macro's almost every day.

Clean proteins - Beef, fish, tuna, eggs, egg whites, cottage cheese, Greek yogurt, protein powder.
Carbs - White rice, sweet potato, potato.
Fats - Minimal.. Olive oil, butter with eggs/steak.

I eat raspberries, blueberries, strawberries, kiwi as well. A protein smoothie once a day, or one or two protein shakes most days.

My diet is very strict, especially while on RETA for the last 8 weeks.

Training:
I was following PPL 3 days a week. However for the past 3 months I've been 4 to 5 times a week strength training.

Current split is Chest/triceps, back and biceps, shoulders, Legs (sometimes I accidently do chest again on leg day), then an upper body day to round it out for the week.

My cardio sucks and needs improvement. I walk maybe once or twice a week and rarely hit 10k steps a day. That's my biggest weakness. I enjoy walking outside, don't mind the treadmill, just haven't committed...

Goals:
My main goal is to cut down to 12-15% body fat. Most likely around that 195lb mark. Then I want to put on lean muscle mass. Have to be the most jacked dad on the block is the goal!


Quick personal History:
I am a father of three and a husband. My work can be very stressful and demanding, sometimes interrupting my schedule and sleep as I'm on call most days and can be called out at a moments notice. I usually make up my workout. I have lived a sedentary life for most of my adult life. Up until about 18 months ago when I stepped on the scale at 285 lbs and was tired of being fat and out of shape. I wanted to set a better example for my kids and my family. I dedicated myself to my fitness and health and have made significant progress. I am very happy with the progress I made, now I want to push the envelope!

Looks like you've made awesome progress already mate!

Interested in seeing some typical workouts.

 

[Pigsy]

Personal info:
Age: 38
Height: 5'10"
Weight: 221lb down from 285 LBS 18 months ago.

PED Experience:
Cycle 1: 8/wk Test Cyp 250mg with a 20mg Anavar on workout days. This was about 10 months ago.

I'm currently on a TRT dose of Test Cyp. I was on 100 mg/week of Test Cyp, and was just moved to 120 mg a week as of today. Blood test results were based upon the 100 mg a week. I've been on TRT for approximately 8 weeks now.

Planned Cycle to consist of:
Considering adding Anavar during my workout days at 20 mg as a pre-workout sublingually. Just something to add some strength while I'm cutting and maintain muscle mass. Not sure if it's worth it right now.

Add-ons and on deck:
2mg Reta a week.

Supplements:
3 g Fish Oil

Diet:
I intermittent fast and usually do not eat until closer to noon and stop eating around 1800 most days unless I'm short on my protein goal. Mostly shoot for 200 grams of protein daily. I log my food and macro's almost every day.

Clean proteins - Beef, fish, tuna, eggs, egg whites, cottage cheese, Greek yogurt, protein powder.
Carbs - White rice, sweet potato, potato.
Fats - Minimal.. Olive oil, butter with eggs/steak.

I eat raspberries, blueberries, strawberries, kiwi as well. A protein smoothie once a day, or one or two protein shakes most days.

My diet is very strict, especially while on RETA for the last 8 weeks.

Training:
I was following PPL 3 days a week. However for the past 3 months I've been 4 to 5 times a week strength training.

Current split is Chest/triceps, back and biceps, shoulders, Legs (sometimes I accidently do chest again on leg day), then an upper body day to round it out for the week.

My cardio sucks and needs improvement. I walk maybe once or twice a week and rarely hit 10k steps a day. That's my biggest weakness. I enjoy walking outside, don't mind the treadmill, just haven't committed...

Goals:
My main goal is to cut down to 12-15% body fat. Most likely around that 195lb mark. Then I want to put on lean muscle mass. Have to be the most jacked dad on the block is the goal!


Quick personal History:
I am a father of three and a husband. My work can be very stressful and demanding, sometimes interrupting my schedule and sleep as I'm on call most days and can be called out at a moments notice. I usually make up my workout. I have lived a sedentary life for most of my adult life. Up until about 18 months ago when I stepped on the scale at 285 lbs and was tired of being fat and out of shape. I wanted to set a better example for my kids and my family. I dedicated myself to my fitness and health and have made significant progress. I am very happy with the progress I made, now I want to push the envelope!

welcome to logging on Evo, come to the right place

 

[bss]

Personal info:
Age: 38
Height: 5'10"
Weight: 221lb down from 285 LBS 18 months ago.

PED Experience:
Cycle 1: 8/wk Test Cyp 250mg with a 20mg Anavar on workout days. This was about 10 months ago.

I'm currently on a TRT dose of Test Cyp. I was on 100 mg/week of Test Cyp, and was just moved to 120 mg a week as of today. Blood test results were based upon the 100 mg a week. I've been on TRT for approximately 8 weeks now.

Planned Cycle to consist of:
Considering adding Anavar during my workout days at 20 mg as a pre-workout sublingually. Just something to add some strength while I'm cutting and maintain muscle mass. Not sure if it's worth it right now.

Add-ons and on deck:
2mg Reta a week.

Supplements:
3 g Fish Oil

Diet:
I intermittent fast and usually do not eat until closer to noon and stop eating around 1800 most days unless I'm short on my protein goal. Mostly shoot for 200 grams of protein daily. I log my food and macro's almost every day.

Clean proteins - Beef, fish, tuna, eggs, egg whites, cottage cheese, Greek yogurt, protein powder.
Carbs - White rice, sweet potato, potato.
Fats - Minimal.. Olive oil, butter with eggs/steak.

I eat raspberries, blueberries, strawberries, kiwi as well. A protein smoothie once a day, or one or two protein shakes most days.

My diet is very strict, especially while on RETA for the last 8 weeks.

Training:
I was following PPL 3 days a week. However for the past 3 months I've been 4 to 5 times a week strength training.

Current split is Chest/triceps, back and biceps, shoulders, Legs (sometimes I accidently do chest again on leg day), then an upper body day to round it out for the week.

My cardio sucks and needs improvement. I walk maybe once or twice a week and rarely hit 10k steps a day. That's my biggest weakness. I enjoy walking outside, don't mind the treadmill, just haven't committed...

Goals:
My main goal is to cut down to 12-15% body fat. Most likely around that 195lb mark. Then I want to put on lean muscle mass. Have to be the most jacked dad on the block is the goal!


Quick personal History:
I am a father of three and a husband. My work can be very stressful and demanding, sometimes interrupting my schedule and sleep as I'm on call most days and can be called out at a moments notice. I usually make up my workout. I have lived a sedentary life for most of my adult life. Up until about 18 months ago when I stepped on the scale at 285 lbs and was tired of being fat and out of shape. I wanted to set a better example for my kids and my family. I dedicated myself to my fitness and health and have made significant progress. I am very happy with the progress I made, now I want to push the envelope!

welcome to logging on Evo will be following, waiting for more info on your log.

 

[catdadironman]

Welcome to the community bro! Great to have you here!

Weight: 221lb down from 285 LBS 18 months ago.

Great job on this man! Shedding weight isn't easy and takes massive dedication!

PED Experience:
Cycle 1: 8/wk Test Cyp 250mg with a 20mg Anavar on workout days. This was about 10 months ago.

I basically ran this exact cycle last winter - it was a nice little dabble into the PED world

Goals:
My main goal is to cut down to 12-15% body fat. Most likely around that 195lb mark. Then I want to put on lean muscle mass. Have to be the most jacked dad on the block is the goal!

You got this man - you have come to the right place to make this happen.

Quick personal History:
I am a father of three and a husband. My work can be very stressful and demanding, sometimes interrupting my schedule and sleep as I'm on call most days and can be called out at a moments notice. I usually make up my workout.

Massive props for the dedication! You have a lot going on, but making time to improve yourself is something to take pride in!

I wanted to set a better example for my kids and my family.

This is what its about man - love the outlook!

 

[Hozer0]

welcome to the EVO family! @Hozer0 good pics you have a strong base.

Bloods
can you please repost bloods? i cant see fully the 2nd image


congratulations huge drop wow in 18mo!

anavar is a good add but also we can talk low dose hgh

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.

its possible for sure we can get this done

with hard work, you need to do your best to properly make the time to log and train I know you can as in 18 mo you've changed your life. EVO family supports you on this journey, we are here for you.

Please share more day to day information with us.

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

thank you and share more

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

Breakfast - Fasted. I usually don't eat until noon Mon - Fri. Sat/Sun breakfast is after my workout, eating around 11 AM.

Breakfast - Two eggs, 1 cup egg whites, half cup cottage cheese dry curd, two pieces whole grain bread. 609 calories, 77 g Protein, 41 g Carbs, 14 g of Fat. This is the same breakfast I eat post workout on Sat/Sun almost every weekend.

Lunch - Very dependent on the day as I'm always at work or on the road for work. I prioritize high protein and low carb meals. Examples.. Subway 12 inch Turkey on white with double meat (735 calories, 62 g Protein, 92 g Carbs, 16 g Fat), Popeyes 5pc Chicken Tenders - Blackened x2 (290 Calories 45 g Protein, 4 g carbs, 3 g fat x2 - About 600 calories total and 90 grams of protein. Once or twice a week I'll eat striploin steak with vegetables for lunch. Opa is another go to while on the road, prioritizing high protein intake with minimal carbs, greek salad, etc..

Dinner - Family dinners mostly, depending on what my wife has cooked I'll eat with the family or make my own dinner if there isn't enough protein. However we eat very healthy family meals most days. Last night for instance Rotisserie chicken (226 grams), Rice (1 cup), Steamed Brocoli (2 cups). I weigh, measure and track everything I eat every day. Dinner was 588 calories, 48 g protein, 56 gram carbs, 15 g fat. This is a very typical meal for me. High protein, low calorie.

Yesterday total was 1795 calories, 222 grams of Protein, 123 grams of carbs, 29 grams of fat. This is pretty average for me.

I eat a lot of chicken, fish, shrimp, beef, sweet potato, potatoes, rice almost every dinner meal. All weighed, measured and tracked for macros and calories.

 

[Hozer0]

I forgot to mention my berry smoothie I made yesterday, however it's included in my total macro's for the day at the end. I make this several times a week. Or I'll make a straight protein shake with two scoops of powder and 350 ml of milk.

3/4 cup - Siggi's High Protein Thick Plain Greek Yogurt
1 Scoop Whey Protein Blend Vanilla
1 cup 1% Milk
1 cup mixed berries (Raspberry, blueberry, blackberries)

406 calories total. 55 g Protein, 38 g Carbs and 5 g Fat.

 

[Hozer0]

Training..

As I mentioned earlier my split is below.

I always do 3 sets, resting 90 seconds in-between sets.

Progressive overloard for me is more about gaining better mind muscle connection, harder contractions of the target muscles at the top of the movement and deeper stretches of the muscle instead of constantly adding weight.

Chest/Triceps - Depending on how many people are staring at their phones and not working out, I will interchange these exercises as needed with machine variations or more dumbbell work if the machines are too crowded or in use. Incline machine press, peck deck, flat dumbbell press, dumbbell fly, etc..

- Flat barbell Bench - 1 Warmup set followed by three working sets of 225 lbs 6-8 reps. Maybe 1 or 2 reps in reserve. The last set I will push to failure.
- Incline dumbbell press - 3 sets 70 lbs 8-12 reps. To Failure.
- Cable chest flies - 3 sets 30 lbs 8-12 reps. I will run the rack at the last set all the way down to 10 lbs until I can't lift my arms. To failure.
- Dumbbell pullover - 3 sets 70 lbs, 8-12 reps.
- Tricep pull downs - 3 sets 85 lbs, 8-12 reps.
- Skull crushers - 3 sets 70-80 lbs, 8-12 reps
- Dips - 3 sets, 8-10 reps. To failure. Focusing on chest/triceps for the movement.

Back/Biceps

- Pullups - 3 Sets, 6-8 reps to failure. Non-assisted just body weight. I go all the way down to stretch the lats, no half assed pullups.
- T Bar rows - 3 sets 3 45lb plates, 8-12 reps.
- Lat Pull downs or a machine row. 3 sets, 8-12 reps. I prefer chest supported machine rows for my back.
- Incline dumbbell curls - 35 lbs, 8-12 reps to failure.
- Barbell curls - 80 lbs, 8-12 reps to failure.
- Hammer Curls or preacher curls.
- Cable curls at 60-70 lbs as a finisher 8-12 reps to failure to finish off the biceps.

Legs/Core

- Squats - 3 sets 225 lbs, 8-12 reps
- Leg Press - 3 sets, 4 plates 8-12 reps. Again full stretch at the bottom no half reps..
- Calf raises - 3 sets 8-12 reps.
- Leg raises - 3 sets 12-15 reps.

Upper Body

Overhead Press/Shoulder Press – 4x6–8 - 65 lbs
Lateral Raises – 4x12–15 - 30 lbs
Rear Delt Fly/facepulls – 3x12–15 - 25 lbs
Machine Shoulder Press – 3x8–10 - 2 plates a side
Barbell Bar Curl – 3x8–10
Cable curls - 3x8-10

 

[BritishCanadian]

Following

 

[HarleyGuy]

Training..

As I mentioned earlier my split is below.

I always do 3 sets, resting 90 seconds in-between sets.

Progressive overloard for me is more about gaining better mind muscle connection, harder contractions of the target muscles at the top of the movement and deeper stretches of the muscle instead of constantly adding weight.

Chest/Triceps - Depending on how many people are staring at their phones and not working out, I will interchange these exercises as needed with machine variations or more dumbbell work if the machines are too crowded or in use. Incline machine press, peck deck, flat dumbbell press, dumbbell fly, etc..

- Flat barbell Bench - 1 Warmup set followed by three working sets of 225 lbs 6-8 reps. Maybe 1 or 2 reps in reserve. The last set I will push to failure.
- Incline dumbbell press - 3 sets 70 lbs 8-12 reps. To Failure.
- Cable chest flies - 3 sets 30 lbs 8-12 reps. I will run the rack at the last set all the way down to 10 lbs until I can't lift my arms. To failure.
- Dumbbell pullover - 3 sets 70 lbs, 8-12 reps.
- Tricep pull downs - 3 sets 85 lbs, 8-12 reps.
- Skull crushers - 3 sets 70-80 lbs, 8-12 reps
- Dips - 3 sets, 8-10 reps. To failure. Focusing on chest/triceps for the movement.

Back/Biceps

- Pullups - 3 Sets, 6-8 reps to failure. Non-assisted just body weight. I go all the way down to stretch the lats, no half assed pullups.
- T Bar rows - 3 sets 3 45lb plates, 8-12 reps.
- Lat Pull downs or a machine row. 3 sets, 8-12 reps. I prefer chest supported machine rows for my back.
- Incline dumbbell curls - 35 lbs, 8-12 reps to failure.
- Barbell curls - 80 lbs, 8-12 reps to failure.
- Hammer Curls or preacher curls.
- Cable curls at 60-70 lbs as a finisher 8-12 reps to failure to finish off the biceps.

Legs/Core

- Squats - 3 sets 225 lbs, 8-12 reps
- Leg Press - 3 sets, 4 plates 8-12 reps. Again full stretch at the bottom no half reps..
- Calf raises - 3 sets 8-12 reps.
- Leg raises - 3 sets 12-15 reps.

Upper Body

Overhead Press/Shoulder Press – 4x6–8 - 65 lbs
Lateral Raises – 4x12–15 - 30 lbs
Rear Delt Fly/facepulls – 3x12–15 - 25 lbs
Machine Shoulder Press – 3x8–10 - 2 plates a side
Barbell Bar Curl – 3x8–10
Cable curls - 3x8-10

Love to see your log up and running bro, great start you're a natural at this!
I like the detail you've put into your exercises and the movements.

My main goal is to cut down to 12-15% body fat. Most likely around that 195lb mark. Then I want to put on lean muscle mass. Have to be the most jacked dad on the block is the goal!

We got you on this. Cardio and diet will be key.

221lb down from 285 LBS 18 months ago.

Congratulations bro I know how this feels! I went from 270lbs to 193lbs today at 12% BF.

Add-ons and on deck:
2mg Reta a week.

This will help with your goals let us know when you start

I log my food and macro's almost every day.

Perfect! Let's see it daily if you can make the time, we will critique macros and get you shredded. Write down everything I even write down my cooking oils I use.

Looking forward to following bro!
P.S. You a fellow Canadian?

 

[Hozer0]

Love to see your log up and running bro, great start you're a natural at this!
I like the detail you've put into your exercises and the movements.


We got you on this. Cardio and diet will be key.


Congratulations bro I know how this feels! I went from 270lbs to 193lbs today at 12% BF.


This will help with your goals let us know when you start


Perfect! Let's see it daily if you can make the time, we will critique macros and get you shredded. Write down everything I even write down my cooking oils I use.

Looking forward to following bro!
P.S. You a fellow Canadian?

Nice man that's quite the transformation, 270 to 193. Insane. Yes cardio and diet is going to be the deciding factor. I started reta on April 9th, currently at 2 mg a week at the moment and will keep it there is my goal. Plan to run the RETA for the next 12 weeks which should put me at my ideal body weight I'm going for around 195-200 lbs.

Will do, yes I track the oils/butter also. However I don't use seed oils for cooking, olive oil sparingly and maybe 1-2 times a week max.

For cardio, it's really just the time that kills me. My strength training is never an issue, I fit those in after work no problem. However I'll need to start walking after dinner to get my steps in for the day at minimum. That's my biggest downfall currently.

Yes, fellow Canadian here. I live in Alberta.

 

[Kopite67]

Training..

As I mentioned earlier my split is below.

I always do 3 sets, resting 90 seconds in-between sets.

Progressive overloard for me is more about gaining better mind muscle connection, harder contractions of the target muscles at the top of the movement and deeper stretches of the muscle instead of constantly adding weight.

Chest/Triceps - Depending on how many people are staring at their phones and not working out, I will interchange these exercises as needed with machine variations or more dumbbell work if the machines are too crowded or in use. Incline machine press, peck deck, flat dumbbell press, dumbbell fly, etc..

- Flat barbell Bench - 1 Warmup set followed by three working sets of 225 lbs 6-8 reps. Maybe 1 or 2 reps in reserve. The last set I will push to failure.
- Incline dumbbell press - 3 sets 70 lbs 8-12 reps. To Failure.
- Cable chest flies - 3 sets 30 lbs 8-12 reps. I will run the rack at the last set all the way down to 10 lbs until I can't lift my arms. To failure.
- Dumbbell pullover - 3 sets 70 lbs, 8-12 reps.
- Tricep pull downs - 3 sets 85 lbs, 8-12 reps.
- Skull crushers - 3 sets 70-80 lbs, 8-12 reps
- Dips - 3 sets, 8-10 reps. To failure. Focusing on chest/triceps for the movement.

Back/Biceps

- Pullups - 3 Sets, 6-8 reps to failure. Non-assisted just body weight. I go all the way down to stretch the lats, no half assed pullups.
- T Bar rows - 3 sets 3 45lb plates, 8-12 reps.
- Lat Pull downs or a machine row. 3 sets, 8-12 reps. I prefer chest supported machine rows for my back.
- Incline dumbbell curls - 35 lbs, 8-12 reps to failure.
- Barbell curls - 80 lbs, 8-12 reps to failure.
- Hammer Curls or preacher curls.
- Cable curls at 60-70 lbs as a finisher 8-12 reps to failure to finish off the biceps.

Legs/Core

- Squats - 3 sets 225 lbs, 8-12 reps
- Leg Press - 3 sets, 4 plates 8-12 reps. Again full stretch at the bottom no half reps..
- Calf raises - 3 sets 8-12 reps.
- Leg raises - 3 sets 12-15 reps.

Upper Body

Overhead Press/Shoulder Press – 4x6–8 - 65 lbs
Lateral Raises – 4x12–15 - 30 lbs
Rear Delt Fly/facepulls – 3x12–15 - 25 lbs
Machine Shoulder Press – 3x8–10 - 2 plates a side
Barbell Bar Curl – 3x8–10
Cable curls - 3x8-10

Awesome log updates brother. Solid diet and training sessions. Going to love to see how this progresses and what @HarleyGuy has in mind cardio wise

 

[LevButlerov]

Breakfast - Fasted. I usually don't eat until noon Mon - Fri. Sat/Sun breakfast is after my workout, eating around 11 AM.

Breakfast - Two eggs, 1 cup egg whites, half cup cottage cheese dry curd, two pieces whole grain bread. 609 calories, 77 g Protein, 41 g Carbs, 14 g of Fat. This is the same breakfast I eat post workout on Sat/Sun almost every weekend.

Lunch - Very dependent on the day as I'm always at work or on the road for work. I prioritize high protein and low carb meals. Examples.. Subway 12 inch Turkey on white with double meat (735 calories, 62 g Protein, 92 g Carbs, 16 g Fat), Popeyes 5pc Chicken Tenders - Blackened x2 (290 Calories 45 g Protein, 4 g carbs, 3 g fat x2 - About 600 calories total and 90 grams of protein. Once or twice a week I'll eat striploin steak with vegetables for lunch. Opa is another go to while on the road, prioritizing high protein intake with minimal carbs, greek salad, etc..

Dinner - Family dinners mostly, depending on what my wife has cooked I'll eat with the family or make my own dinner if there isn't enough protein. However we eat very healthy family meals most days. Last night for instance Rotisserie chicken (226 grams), Rice (1 cup), Steamed Brocoli (2 cups). I weigh, measure and track everything I eat every day. Dinner was 588 calories, 48 g protein, 56 gram carbs, 15 g fat. This is a very typical meal for me. High protein, low calorie.

Yesterday total was 1795 calories, 222 grams of Protein, 123 grams of carbs, 29 grams of fat. This is pretty average for me.

I eat a lot of chicken, fish, shrimp, beef, sweet potato, potatoes, rice almost every dinner meal. All weighed, measured and tracked for macros and calories.

please use myfitnesspal app to record this @Hozer0

I forgot to mention my berry smoothie I made yesterday, however it's included in my total macro's for the day at the end. I make this several times a week. Or I'll make a straight protein shake with two scoops of powder and 350 ml of milk.

3/4 cup - Siggi's High Protein Thick Plain Greek Yogurt
1 Scoop Whey Protein Blend Vanilla
1 cup 1% Milk
1 cup mixed berries (Raspberry, blueberry, blackberries)

406 calories total. 55 g Protein, 38 g Carbs and 5 g Fat.

nice one

Training..

As I mentioned earlier my split is below.

I always do 3 sets, resting 90 seconds in-between sets.

Progressive overloard for me is more about gaining better mind muscle connection, harder contractions of the target muscles at the top of the movement and deeper stretches of the muscle instead of constantly adding weight.

Chest/Triceps - Depending on how many people are staring at their phones and not working out, I will interchange these exercises as needed with machine variations or more dumbbell work if the machines are too crowded or in use. Incline machine press, peck deck, flat dumbbell press, dumbbell fly, etc..

- Flat barbell Bench - 1 Warmup set followed by three working sets of 225 lbs 6-8 reps. Maybe 1 or 2 reps in reserve. The last set I will push to failure.
- Incline dumbbell press - 3 sets 70 lbs 8-12 reps. To Failure.
- Cable chest flies - 3 sets 30 lbs 8-12 reps. I will run the rack at the last set all the way down to 10 lbs until I can't lift my arms. To failure.
- Dumbbell pullover - 3 sets 70 lbs, 8-12 reps.
- Tricep pull downs - 3 sets 85 lbs, 8-12 reps.
- Skull crushers - 3 sets 70-80 lbs, 8-12 reps
- Dips - 3 sets, 8-10 reps. To failure. Focusing on chest/triceps for the movement.

Back/Biceps

- Pullups - 3 Sets, 6-8 reps to failure. Non-assisted just body weight. I go all the way down to stretch the lats, no half assed pullups.
- T Bar rows - 3 sets 3 45lb plates, 8-12 reps.
- Lat Pull downs or a machine row. 3 sets, 8-12 reps. I prefer chest supported machine rows for my back.
- Incline dumbbell curls - 35 lbs, 8-12 reps to failure.
- Barbell curls - 80 lbs, 8-12 reps to failure.
- Hammer Curls or preacher curls.
- Cable curls at 60-70 lbs as a finisher 8-12 reps to failure to finish off the biceps.

Legs/Core

- Squats - 3 sets 225 lbs, 8-12 reps
- Leg Press - 3 sets, 4 plates 8-12 reps. Again full stretch at the bottom no half reps..
- Calf raises - 3 sets 8-12 reps.
- Leg raises - 3 sets 12-15 reps.

Upper Body

Overhead Press/Shoulder Press – 4x6–8 - 65 lbs
Lateral Raises – 4x12–15 - 30 lbs
Rear Delt Fly/facepulls – 3x12–15 - 25 lbs
Machine Shoulder Press – 3x8–10 - 2 plates a side
Barbell Bar Curl – 3x8–10
Cable curls - 3x8-10

good training update us as you actually train you're just doing 1 update, update as you go because day to day week to week it will change

 

[Hozer0]

Back and biceps today. Stuck to main rotation for equipment and weight. I just got back from Hawaii and a week off the gym. Not pushing the weight too much, but I’m feeling it for sure. Great workout.

I use MyFitnessPal, great app for sure.

 

[LevButlerov]

Back and biceps today. Stuck to main rotation for equipment and weight. I just got back from Hawaii and a week off the gym. Not pushing the weight too much, but I’m feeling it for sure. Great workout.

I use MyFitnessPal, great app for sure.

View attachment 223689

good macros today but need tightening up on the protein, bump it up and share foods please

 

[catdadironman]

Training..

As I mentioned earlier my split is below.

I always do 3 sets, resting 90 seconds in-between sets.

Progressive overloard for me is more about gaining better mind muscle connection, harder contractions of the target muscles at the top of the movement and deeper stretches of the muscle instead of constantly adding weight.

Chest/Triceps - Depending on how many people are staring at their phones and not working out, I will interchange these exercises as needed with machine variations or more dumbbell work if the machines are too crowded or in use. Incline machine press, peck deck, flat dumbbell press, dumbbell fly, etc..

- Flat barbell Bench - 1 Warmup set followed by three working sets of 225 lbs 6-8 reps. Maybe 1 or 2 reps in reserve. The last set I will push to failure.
- Incline dumbbell press - 3 sets 70 lbs 8-12 reps. To Failure.
- Cable chest flies - 3 sets 30 lbs 8-12 reps. I will run the rack at the last set all the way down to 10 lbs until I can't lift my arms. To failure.
- Dumbbell pullover - 3 sets 70 lbs, 8-12 reps.
- Tricep pull downs - 3 sets 85 lbs, 8-12 reps.
- Skull crushers - 3 sets 70-80 lbs, 8-12 reps
- Dips - 3 sets, 8-10 reps. To failure. Focusing on chest/triceps for the movement.

Back/Biceps

- Pullups - 3 Sets, 6-8 reps to failure. Non-assisted just body weight. I go all the way down to stretch the lats, no half assed pullups.
- T Bar rows - 3 sets 3 45lb plates, 8-12 reps.
- Lat Pull downs or a machine row. 3 sets, 8-12 reps. I prefer chest supported machine rows for my back.
- Incline dumbbell curls - 35 lbs, 8-12 reps to failure.
- Barbell curls - 80 lbs, 8-12 reps to failure.
- Hammer Curls or preacher curls.
- Cable curls at 60-70 lbs as a finisher 8-12 reps to failure to finish off the biceps.

Legs/Core

- Squats - 3 sets 225 lbs, 8-12 reps
- Leg Press - 3 sets, 4 plates 8-12 reps. Again full stretch at the bottom no half reps..
- Calf raises - 3 sets 8-12 reps.
- Leg raises - 3 sets 12-15 reps.

Upper Body

Overhead Press/Shoulder Press – 4x6–8 - 65 lbs
Lateral Raises – 4x12–15 - 30 lbs
Rear Delt Fly/facepulls – 3x12–15 - 25 lbs
Machine Shoulder Press – 3x8–10 - 2 plates a side
Barbell Bar Curl – 3x8–10
Cable curls - 3x8-10

Great lift sir!

 

[Hozer0]

Nothing too exciting to note here. I am still cutting/re-comp. Loosing 1-2 lb a week currently. Will update when I have more exciting news. Give me another 6 to 8 weeks.

I've had some mild rotator cuff soreness that I am dealing with. I've adjusted my workouts as a result to take some stress off my shoulders. Removed flat barbell bench and incline machine press. Which were giving me most of the soreness/issues. I believe my form during these exercises was wrong and I have since corrected that.

Dumbbells seems to be fine along with decline machine press. Shoulder day tomorrow, I'll probably keep it light and controlled to see how my shoulder reacts.

 

[LevButlerov]

Nothing too exciting to note here. I am still cutting/re-comp. Loosing 1-2 lb a week currently. Will update when I have more exciting news. Give me another 6 to 8 weeks.

I've had some mild rotator cuff soreness that I am dealing with. I've adjusted my workouts as a result to take some stress off my shoulders. Removed flat barbell bench and incline machine press. Which were giving me most of the soreness/issues. I believe my form during these exercises was wrong and I have since corrected that.

Dumbbells seems to be fine along with decline machine press. Shoulder day tomorrow, I'll probably keep it light and controlled to see how my shoulder reacts.

have you been doing something for rotator cuff? bpc/tb? @Hozer0 hows your diet?

 

[Hozer0]

have you been doing something for rotator cuff? bpc/tb? @Hozer0 hows your diet?

Diets dialed in, haven’t deviated at all. I’ll be honest I’ve never tried BPC 157/TB 500. I’ve taken some over the counter meds to reduce inflammation is about all.

 

[LevButlerov]

Diets dialed in, haven’t deviated at all. I’ll be honest I’ve never tried BPC 157/TB 500. I’ve taken some over the counter meds to reduce inflammation is about all.

you have some macros from an app to share?

 

[Hozer0]

you have some macros from an app to share?

You bet.

Is that peptide blend worth it?

 

[LevButlerov]

You bet.

Is that peptide blend worth it?View attachment 230603View attachment 230602View attachment 230601

protein low a few days and carbs low many days and fats low please share foods too

 

[Hozer0]

protein low a few days and carbs low many days and fats low please share foods too

Ya I’m trying to stay under 2k calories daily while hitting 200 grams of protein.

 

[Hozer0]

A few examples.

 

[LevButlerov]

Ya I’m trying to stay under 2k calories daily while hitting 200 grams of protein.

dont worry about calories get fats and protein up, cals not important macros are @Hozer0

A few examples.

View attachment 230648

View attachment 230649

View attachment 230650
View attachment 230651