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@Freki solid log bro keep it coming!Hi All
44yr old
Overall goal is build to around 100kg lean
Starting weight 90kg 3rd Jan
Current weight 89kg
12-week goal is to build consistency in diet, workouts & start Test E
Yesterdays and todays Diet
Meal 1, wheatbix, milk, whey protein 670cals
Meal 2, 4 x eggs, wrap, 2 x hashbrowns, cottage cheese, 940cals
Meal 3, Whey protein, Banana 275cals (post workout)
Meal 4, Rice 1.5 cups, Tuna/chicken 829 cals
Meal 5, Mash potato 2 cups, lamb/beef 200g 750cals
Snacks, Fruit 200 cals
3600cals, Carbs 359g, Protein 280g, Fat 130g
Supplements
Creatine, Beta alanine, Caffeine, Collagen, Magnesium, krill oil, Cialis
Training
PPL Rest repeat ( will post as completed)
Light weights & building slowly
Cardio, Running slowly building 4 x 15mins per week goal is 30 mins
Walking the dog, 3km per day no plans to increase this
Testosterone
First Androgen test taken, after a full blood test I will start at 200mg Test E a week for this 12-week stint.
(First timer)
Meds
Ketoprofen
Baclofen
Any and all advice welcome
Thank you for reading.
Excellent! Keep it up broBench press BB 3 x 10 20kg, 30kg, 35kg
Bench press DB 3 x 8 39kg
Incline DB SQ 3 x 8 34kg
DB Fly 3 x 8 15kg
Shoulder press 3 x 8 30kg
DB Delt Fly 3 x 10 15kg
DB Side fly 3 x 8 15kg, 10kg, 7kg
Tricep DB ext 3 x 10 10kg
Skull crushers 3 x 10 15kg
Solid Pump
Meal 1 wheatbix milk protein shake
Meal 2 4 x eggs and zucchini blackbean mix
Meal 3 200g chicken breast and salad
Meal 4 Shake and fruit post WO
Meal 5 120g chicken breast and sweet potato
Snacks fruit yoghurt
2861 cals 268g carbs 282g protein 77g fat
View attachment 70773View attachment 70774
Workouts looking solid brother and the food look clean and super tasty!! I easy clean but man my meals are boring hahaha. Really enjoying your log bro!
Thanks guysExcellent! Keep it up bro
This is on point
How do your meals look this good?Bench press BB 3 x 10 20kg, 30kg, 35kg
Bench press DB 3 x 8 39kg
Incline DB SQ 3 x 8 34kg
DB Fly 3 x 8 15kg
Shoulder press 3 x 8 30kg
DB Delt Fly 3 x 10 15kg
DB Side fly 3 x 8 15kg, 10kg, 7kg
Tricep DB ext 3 x 10 10kg
Skull crushers 3 x 10 15kg
Solid Pump
Meal 1 wheatbix milk protein shake
Meal 2 4 x eggs and zucchini blackbean mix
Meal 3 200g chicken breast and salad
Meal 4 Shake and fruit post WO
Meal 5 120g chicken breast and sweet potato
Snacks fruit yoghurt
2861 cals 268g carbs 282g protein 77g fat
View attachment 70773View attachment 70774
Thanks LevHow do your meals look this good?you're like a chef no joke at all, nice I see olives in there like a pro.
On the food I would change wheatbix to oatmeal for sure thats a must.
on training how much cardio? @Freki
Tell your wife EVO family support for her amazing mealsThanks Lev
Those 2 meals are my wife's doing , she's really cleaning up our diet as well, and results are starting to show for her on the scales as well.
I'll check out the oatmeal cheers
Cardio I'm running every second day at the moment, tomorrow will be a 20 min run and I want to build up to 30 a day
I'll incorporate pre and post thanksTell your wife EVO family support for her amazing meals@Freki
Having your lady help is a big thing in progress, you can check our Top Team in the EVO family @RoidRage69 and @RoidRageWife great logs.
Have you considered brining your lady to log?
Cardio if you can start doing basic non running cardio pre and post workout, just walk up an incline on treadmill.
Bro that looks elite! I’m the same if I find something I love and it ticks the boxes then that meal is there to stay lol. How the first pin go?Tuesday
Had a rest day, body was feeling tired and too bloody hot.
First Pin
Meal 1 6 x Wheatbix milk protien shake
Meal 2 4 eggs 2 hash browns
Meal 3 1.5 Protein shake Banana
Meal 4 .5c rice 90g Tuna avocardo, yoghurt
Meal 5 Pork Stirfry
Snacks Cherry's Pineapple watermelon
View attachment 70948
This dish is going into rotation, flavour was insane
Yeah not to bad, I went a bit to fast, I'll take my time on the next oneBro that looks elite! I’m the same if I find something I love and it ticks the boxes then that meal is there to stay lol. How the first pin go?
@Freki the dish looks amazing I love clean food like thisTuesday
Had a rest day, body was feeling tired and too bloody hot.
First Pin
Meal 1 6 x Wheatbix milk protien shake
Meal 2 4 eggs 2 hash browns
Meal 3 1.5 Protein shake Banana
Meal 4 .5c rice 90g Tuna avocardo, yoghurt
Meal 5 Pork Stirfry
Snacks Cherry's Pineapple watermelon kifer
2800cals 290g carbs 260g protein 75g fats
View attachment 70948
This dish is going into rotation, flavour was insane
Tuesday
Yeah smashed the oatmeal this morning, lot more cals@Freki the dish looks amazing I love clean food like thistraining up but lets get oatmeal in there vs wheatbix.
perfectYeah smashed the oatmeal this morning, lot more cals
Good update bro but the cherries can we swap for a protein bar? to start offTuesdays log, this morning post was Mondays log labled wrong doh
20min jog 2k walk
Lower back was tight and sore so went to chiro,
Hot one today ive always struggled in the humidity, today it didn't bother me, I'm thinking it might be the test?
Warmup 17 min bike zone 2
DB side lunge 3 x 8 @ 10kg
DB Squats 3 x 8 @ 20kg
Split squat 3 x 10 4kg
DB Calf raises 4 x 12 @ 20kg
Forward Lunge 3 x 6 @ 20kg
Cooldown 13 mins bike zone 2
Meal 1 1c oats 3c milk
Meal 2 4x eggs 2 hashbrown avocardo
Meal 3 protien Shake , Banana , watermelon
Meal 4 1c B rice 240g Tuna avo tomatoes
Meal 5 1.5c B rice 120g chicken 2 eggs
Snacks, Cherries Pineapple
3500cals 360g carbs 230g protein 132g fats
Is post training cardio a no no?Good update bro but the cherries can we swap for a protein bar? to start off
training i like the jog part but post training cardio?