Approved Log 12 week Beginner Testosterone Cycle Log

[Freki]

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.

 

[s.gentz]

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.

Welcome @Freki!
Looks like a solid plan. Consistancy is the key in this game. Let's see what your bloods look like before you decide on a test dose. Sometimes lower amounts are not enough to get you higher than you natty levels. We will see.
Keep us updated daily on meals/training/life. This way we can track what you are doing and help you make any corrections needed so when you do go on cycle you are ready and will be able to maximize it.
Here is a link to my log if you would like to use it as a template or for food/training ideas.
https://www.evolutionary.org/forums/threads/s-gentz-2024-2025-build-log.101897/page-27
Plenty of other logs to follow as well.
Feel free to reach out if you have any questions or need anything. Look forward to watching your success!

 

[stevesmi]

good start to this. well laid out plan

my big concern though is where are your veggies? i see none here.

 

[Freki]

good start to this. well laid out plan

my big concern though is where are your veggies? i see none here.

Fair call, I will start adding some in
Thanks

 

[LevButlerov]

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.

@Freki welcome to the big EVO family very happy to see you share.

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. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred every 2 weeks
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[Mobster]

I'd be happy if every 4 weeks I saw 2kg up. Do NOT add 10kg in one go. Max 4kg this time around. 3 would be better

 

[Freki]

I'd be happy if every 4 weeks I saw 2kg up. Do NOT add 10kg in one go. Max 4kg this time around. 3 would be better

Hey Mobster, that's Overall goal. This 12 weeks I'm not focusing on gains, just want to build some good habits. I'd be more then happy with 3kg

 

[Freki]

Leg Day

Warmup 5 mins

R Deadlift 3 x 8 @ 40kg

DB side lunge 3 x 8 @ 10kg

DB Squats 3 x 8 @ 20kg

Split squat 3 x 10 BW

DB Calf raises 4 x 12 @ 20kg

Forward Lunge 3 x 8 @ 10kg

Stretch 5 mins

Meal 1 wheatbix ,milk, protein powder
Meal 2 4 x eggs, bacon, hash browns, tom's, beans
Meal 3 protein powder, Banana
Meal 4 1.5c Rice, Tuna green beans
Meal 5 Steak 1.5c mash salad
Snacks watermelon peaches
Pre bed protein powder

3977 cals
370g carbs 317g protein 129 fat

Day off tomorrow and fasted till blood test.

 

[Freki]

Welcome @Freki!
Looks like a solid plan. Consistancy is the key in this game. Let's see what your bloods look like before you decide on a test dose. Sometimes lower amounts are not enough to get you higher than you natty levels. We will see.
Keep us updated daily on meals/training/life. This way we can track what you are doing and help you make any corrections needed so when you do go on cycle you are ready and will be able to maximize it.
Here is a link to my log if you would like to use it as a template or for food/training ideas.
https://www.evolutionary.org/forums/threads/s-gentz-2024-2025-build-log.101897/page-27
Plenty of other logs to follow as well.
Feel free to reach out if you have any questions or need anything. Look forward to watching your success!

Hey gentz
How do these look

Thanks

 

[JasonPriest]

Get a rice cooker. You can easily steam any type of vegetable you want in it.

And it tastes terrific.

 

[BodyMonster34]

bro I want to see more red meat. That's how you become a real man.

 

[Quadsweep]

I think that the log is terrific so far.

That meal that you put together mashed potatoes salad and steak looks incredible.

 

[Austin316]

Those eggs. Look amazing man. And next to the avocado, perfect.

 

[sambee38]

I think your diet is definitely good.

Maybe drop the bacon. It is a process meat.

 

[BookerTNY]

Do those beans, contain any sugar?

Usually, the beans and the cans, they add sugar to it.

 

[Arabian]

Your diet looks generally very clean but it can use some tweaking. I definitely agree you need more vegetables and some fruit like pineapple around your meals as good for digestion.

 

[CypherOCE]

Hey gentz
How do these look

Thanks
View attachment 70074

Great starting point!

I had similar results prior to getting on cycle

 

[CypherOCE]

You’ll definitely add lean mass during this run. Protein and carbs are at good amount fats maybe a little on the high side but only marginally.

I do with others though, more vegetables where possible.

You could probably get away with 250 carbs 100 fats and use that deficit for vegetables and pineapple for digestion with red meat meals

 

[Zyglamail]

I think you got a good physique, man. Don't be so hard on yourself.

I want to see you keep pushing.

 

[Shrine]

Recomposition should be your goal on this one.

Losing somebody fat and gaining muscle perfect.

 

[caligirl85]

Got to be consistent with your training. That's what's going to build up your conditioning.

 

[zedhed]

Keep up the good work, man. It's very impressive. And walking, the dog is great and it helps the dog as well. Win-win for both parties.

 

[Masonic Bodybuilder]

Great start to the log man. I look forward to following your progress. I think, over time, we will be able to make some slight changes to diet for better results. For now, let's just start crushing it!

 

[25homes]

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.

Diet will be key stay focused

 

[Freki]

bro I want to see more red meat. That's how you become a real man.

It kills my appetite, like always feel full

 

[Freki]

I think your diet is definitely good.

Maybe drop the bacon. It is a process meat.

Thats fighting words

 

[Freki]

Do those beans, contain any sugar?

Usually, the beans and the cans, they add sugar to it.

Yeah contains suger, left overs from the kids breakfast

 

[Freki]

You’ll definitely add lean mass during this run. Protein and carbs are at good amount fats maybe a little on the high side but only marginally.

I do with others though, more vegetables where possible.

You could probably get away with 250 carbs 100 fats and use that deficit for vegetables and pineapple for digestion with red meat meals

Your diet looks generally very clean but it can use some tweaking. I definitely agree you need more vegetables and some fruit like pineapple around your

Thanks guys I'll give pineapple a try

 

[Freki]

Recomposition should be your goal on this one.

Losing somebody fat and gaining muscle perfect.

I think you got a good physique, man. Don't be so hard on yourself.

I want to see you keep pushing.

Thanks

 

[Freki]

Got to be consistent with your training. That's what's going to build up your conditioning.

Keep up the good work, man. It's very impressive. And walking, the dog is great and it helps the dog as well. Win-win for both parties.

Great start to the log man. I look forward to following your progress. I think, over time, we will be able to make some slight changes to diet for better results. For now, let's just start crushing it!

Diet will be key stay focused

Thanks all appreciate the support and advice

 

[Allupfromhere]

I excited to follow along your log brother. I myself decided to make significant lifestyle changes last year, similar to yourself. Was still natty building toward my first cycle. I was the same in a lot of ways; wanting to build good habits with diet and training, creating a structured lifestyle and honestly mate see it through I guarantee you won’t regret it. I lost 22kg in 6 months last year from making these changes and will never look back. Wish you the best of luck on your journey legend, I’ll be following along.

 

[Freki]

I excited to follow along your log brother. I myself decided to make significant lifestyle changes last year, similar to yourself. Was still natty building toward my first cycle. I was the same in a lot of ways; wanting to build good habits with diet and training, creating a structured lifestyle and honestly mate see it through I guarantee you won’t regret it. I lost 22kg in 6 months last year from making these changes and will never look back. Wish you the best of luck on your journey legend, I’ll be following along.

Thanks mate, 22kg loss so impressive bro, good on ya, that's a lot of work.

 

[Allupfromhere]

Thanks mate, 22kg loss so impressive bro, good on ya, that's a lot of work.

Thank you brother, it seemed like it was going to be a a lot of work in the beginning but it just became a lifestyle so don’t really see it as work anymore, makes a huge difference mentally.

 

[Freki]

Thank you brother, it seemed like it was going to be a a lot of work in the beginning but it just became a lifestyle so don’t really see it as work anymore, makes a huge difference mentally.

That's exactly what I'm after, now just have to keep showing up

 

[Allupfromhere]

That's exactly what I'm after, now just have to keep showing up

Time is going to pass us by no matter what my friend and unfortunately we don’t have an unlimited amount of years. What you choose to do now in the present will be the result of staying the same or becoming who you want to be. The time is going to pass either way. I do have a good feeling for your brother, wishing you the best.

 

[Freki]

Rest day so just did a small abs workout, def my weakest area

Crunches 3 x 35

Planks 3 X 1min

Side crunches 1 x 1min

DB side crunch 3 x 15 5kg

Stretched 10 mins

Meal 1 wheatbix & milk , protein shake
Meal 2 Eggs Benny

Meal 3 Rice and Tuna
Meal 4 Corn Beans Sausages carrot mash

Snacks, peaches Bananas, Greek yoghurt
Pre bed, Protein shake

3500 cals 335g carbs 240g protein 130g fat

Struggled eating today and also real low energy levels, possibly from several days of poor sleep

 

[Freki]

New bloods

 

[CypherOCE]

New bloods
View attachment 70297View attachment 70298View attachment 70299View attachment 70300View attachment 70301View attachment 70302View attachment 70303View attachment 70304

These are looking solid

Are you taking citrus bergamot for cholesterol control as yet?

Can pick uo the caruso’s branded one from chemist warehouse if not

 

[Freki]

These are looking solid

Are you taking citrus bergamot for cholesterol control as yet?

Can pick uo the caruso’s branded one from chemist warehouse if not

I can check it out today never heard of it before, I see your out west as well

 

[Npcclassicphysique champ]

Rest day so just did a small abs workout, def my weakest area

Crunches 3 x 35

Planks 3 X 1min

Side crunches 1 x 1min

DB side crunch 3 x 15 5kg

Stretched 10 mins

Meal 1 wheatbix & milk , protein shake
Meal 2 Eggs Benny View attachment 70247
Meal 3 Rice and Tuna
Meal 4 Corn Beans Sausages carrot mashView attachment 70248
Snacks, peaches Bananas, Greek yoghurt
Pre bed, Protein shake

3500 cals 335g carbs 240g protein 130g fat

Struggled eating today and also real low energy levels, possibly from several days of poor sleep

food looks clean bro really good here

New bloods
View attachment 70297View attachment 70298View attachment 70299View attachment 70300View attachment 70301View attachment 70302View attachment 70303View attachment 70304

alt ast is too high bro you need organ liver support on this stack asap

 

[Freki]

food looks clean bro really good here

alt ast is too high bro you need organ liver support on this stack asap

Thanks bro,
What would you recommend?

 

[CypherOCE]

Thanks bro,
What would you recommend?

NAC, TUDCA, Milk Thistle

 

[stevesmi]

so you are just on test ? what is the dosage? i don't recall if you mentioned that.

 

[Freki]

so you are just on test ? what is the dosage? i don't recall if you mentioned that.

Nothing ATM, liver enzymes i assume will be coming from Ketoprofen which is a NSAID. Unfortunately the reward from using it outways the risk

 

[Npcclassicphysique champ]

Thanks bro,
What would you recommend?

you need a full supplement stack, organ liver support made for steroid users, you can check n2guard bro
legit cycle support

 

[Mobster]

food looks clean bro really good here

alt ast is too high bro you need organ liver support on this stack asap

Yep.

 

[CypherOCE]

you need a full supplement stack, organ liver support made for steroid users, you can check n2guard bro
legit cycle support

We can’t get that here haha

 

[Freki]

Easy Day
7k walk with 15 mins of running

Meal 1 4eggs 2 toast
Meal 2 1c rice Sausage salad
Meal 3 protein shake Banana
Meal 4 chicken fried rice

2400cals 288g carbs 188g protein 56g fat

 

[ballin2504]

This would work good. Let’s get it

 

[ceo]

bros Try pineapple or a papaya for sure. You'll be surprised, how much better you digest.

 

[ROIDDERS]

A slice of pineapple after every meal is really good.

Plus, it helps you feel more full.

 

[chesty]

planks are on point nice job.
I like how you finished off with some stretching.

 

[Ulter]

The food looks amazing.

I'm gonna have to make me a sandwich like that as well.

 

[e2]

Just make sure the sausage doesn't contain nitrates.

You want the least processed as possible.

 

[2Thick]

I like the diet overall. It's pretty simple and it's definitely nutritious.

 

[Vadim Fedorov]

Definitely get on some liver support supplements.

And you also should be taken some heart support supplements as well.

 

[Wootoom]

I like how your blood work. Is slightly above range. That's a good sign. But you definitely need them to normalize. You don't want to keep them up there for too long.

 

[Npcclassicphysique champ]

Easy Day
7k walk with 15 mins of running

Meal 1 4eggs 2 toast
Meal 2 1c rice Sausage salad
Meal 3 protein shake Banana
Meal 4 chicken fried rice

2400cals 288g carbs 188g protein 56g fatView attachment 70483

@frek easy day but clean eating bro you need to add fats like that salad add avocado

 

[Tiger Salman Khan]

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.

@Freki Amazing start bro.....

 

[Freki]

Pull

BB Upright Row 3 x 8 30kg

DB Reverse fly 3 x 10 x 20kg

BB Bent over fly 3 x 8 x 40kg

DB Single arm row 3 x 8 15kg

Pullup 1

Lat pulldown modified 4 x 12 20kg

BB Bicep curl 4 x 8 20kg

Isolated single curl drop set 2 x 15kg 10kg 8kg

Great pump

Meal 1 wheatbix milk protein shake
Meal 2 4 egg scrambled avo and hash browns
Meal 3 Shake peaches post WO
Meal 4 Tuna and 1c rice
Meal 5 5 beers
Snacks Greek yoghurt, cherries, milk, chips

3100 cals 238g carbs 183g protein 81g fat

 

[25homes]

Good work on bloods

 

[RoySimpson]

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.

@Freki solid log bro keep it coming!

 

[Freki]

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

 

[CypherOCE]

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

Excellent! Keep it up bro

This is on point

 

[Allupfromhere]

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!

 

[Freki]

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!

Excellent! Keep it up bro

This is on point

Thanks guys

 

[LevButlerov]

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

How 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

 

[Freki]

How 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

Thanks 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

 

[LevButlerov]

Thanks 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

Tell 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.

 

[Freki]

Tell 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.

I'll incorporate pre and post thanks

Just asked her she'll consider it

 

[Freki]

Just arrived Thanks @ODINLABS

 

[Freki]

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 kifer

2800cals 290g carbs 260g protein 75g fats

This dish is going into rotation, flavour was insane

 

[Allupfromhere]

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

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?

 

[Freki]

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?

Yeah not to bad, I went a bit to fast, I'll take my time on the next one

 

[LevButlerov]

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 kifer

2800cals 290g carbs 260g protein 75g fats

View attachment 70948
This dish is going into rotation, flavour was insane

@Freki the dish looks amazing I love clean food like this training up but lets get oatmeal in there vs wheatbix.

 

[Freki]

Tuesday

@Freki the dish looks amazing I love clean food like this training up but lets get oatmeal in there vs wheatbix.

Yeah smashed the oatmeal this morning, lot more cals

 

[LevButlerov]

Yeah smashed the oatmeal this morning, lot more cals

perfect update us more please

 

[Freki]

Tuesdays 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

 

[Npcclassicphysique champ]

Tuesdays 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

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?

 

[Freki]

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?

Is post training cardio a no no?

 

[stevesmi]

I think post-training cardio is great or pre-training cardio doesn't matter as long as you're doing it it's important to strengthen your heart

 

[Npcclassicphysique champ]

Is post training cardio a no no?

pre and post training cardio is legit bro you should do it

 

[Mobster]

Even if you did ok in the heat stay hydrated

 

[Mobster]

Even if you did ok in the heat stay hydrated

 

[Freki]

Wed,

Morning Cardio: 20min run zone 3, 3k walk

Second pin went heaps better then first took my time had some leakage, baby steps

Pull

Warm up 10mins bike zone 1

BB Upright Row 3 x 8 30kg

DB Reverse fly 3 x 12 x 20kg +2r

BB Bent over fly 3 x 8 x 40kg

DB Single arm row 3 x 10 15kg +2r

Pullup 2 +1r

Lat pulldown modified 4 x 12 20kg

BB Bicep curl 4 x 8 20kg

DB hammer curl 3 x 8 20kg

BB forearm 3 x 12 20kg

Ridiculous heat and humidity had to drink 2 electrolytes and 3ltrs of water

Meal 1 1c oats 3c milk
Meal 2 4x eggs , overnight porridge
Meal 3 Protein shake 2 Bananas Watermelon (Post WO)
Meal 4 1c B rice , 180g Tuna ,tomatoes
Meal 5 1c Mash 3 Carnivore Sausages, peas
Snacks Greek yoghurt cherries

3660 cals 353g carbs 222g protein 155g fat

 

[Npcclassicphysique champ]

Wed,

Morning Cardio: 20min run zone 3, 3k walk

Second pin went heaps better then first took my time had some leakage, baby steps

Pull

Warm up 10mins bike zone 1

BB Upright Row 3 x 8 30kg

DB Reverse fly 3 x 12 x 20kg +2r

BB Bent over fly 3 x 8 x 40kg

DB Single arm row 3 x 10 15kg +2r

Pullup 2 +1r

Lat pulldown modified 4 x 12 20kg

BB Bicep curl 4 x 8 20kg

DB hammer curl 3 x 8 20kg

BB forearm 3 x 12 20kg

Ridiculous heat and humidity had to drink 2 electrolytes and 3ltrs of water

Meal 1 1c oats 3c milk
Meal 2 4x eggs , overnight porridge
Meal 3 Protein shake 2 Bananas Watermelon (Post WO)
Meal 4 1c B rice , 180g Tuna ,tomatoes
Meal 5 1c Mash 3 Carnivore Sausages, peas
Snacks Greek yoghurt cherries

3660 cals 353g carbs 222g protein 155g fat
View attachment 71368

on training i would up a few sets to 15 reps bro

on diet you're doing well but mashed potatoes replace with yams or sweet potatoes and add some light fats like nuts

 

[zedhed]

Nice pulling split over the weekend.
That's what we like to see.

 

[caligirl85]

Oh wow, those eggs. Look incredible.

Those are some good omegas.

 

[Shrine]

The salad and the chicken look fantastic. I like this mix of food. It's very delicious.

 

[Zyglamail]

That's great. That you and your wife are cleaning up the meals.

It will do both you a lot of good.

 

[Arabian]

pork stirfry sounds good man.

A lot of creative foods that you're putting together.

 

[BookerTNY]

You and your wife should cook the meals together, that would be really fun to do.

 

[sambee38]

Excellent update, as usual.

I like the different foods and I like the different training styles.

 

[Austin316]

Nice solid training, man. It seems like you're training almost every day. Good job.

 

[Likwid]

Awesome updates!

 

[Freki]

Rough day
Body's playing up , aswell as holding some water either it's the test or the diet or both.

Going to cut more carbs tomorrow see if I feel better

Cardio : 20 min bike ride, zone 1 pushed but couldn't get to zone 2 till the end.

Meal 1 1c oats 3 cups milk
Meal 2 4x eggs 2 x hash browns 1/2 avo
Meal 3 200g Chick breast and salad
Meal 4 Protein shake and banana
Meal 5 .5c rice 100g Tuna tomatoes
Pineapple watermelon cherries

Cals 2855 180g carbs 215g protein 130g fat

 

[Allupfromhere]

Rough day
Body's playing up , aswell as holding some water either it's the test or the diet or both.

Going to cut more carbs tomorrow see if I feel better

Cardio : 20 min bike ride, zone 1 pushed but couldn't get to zone 2 till the end.

Meal 1 1c oats 3 cups milk
Meal 2 4x eggs 2 x hash browns 1/2 avo
Meal 3 200g Chick breast and salad
Meal 4 Protein shake and banana
Meal 5 .5c rice 100g Tuna tomatoes
Pineapple watermelon cherries

Cals 2855 180g carbs 215g protein 130g fat

You drinking much water during the day bro?

 

[Freki]

You drinking much water during the day bro?

Never stop atm super Thirsty

 

[Npcclassicphysique champ]

Rough day
Body's playing up , aswell as holding some water either it's the test or the diet or both.

Going to cut more carbs tomorrow see if I feel better

Cardio : 20 min bike ride, zone 1 pushed but couldn't get to zone 2 till the end.

Meal 1 1c oats 3 cups milk
Meal 2 4x eggs 2 x hash browns 1/2 avo
Meal 3 200g Chick breast and salad
Meal 4 Protein shake and banana
Meal 5 .5c rice 100g Tuna tomatoes
Pineapple watermelon cherries

Cals 2855 180g carbs 215g protein 130g fat

@Freki you going strong bro holding water is normal with higher carbs, if you want to cut water cut carbs more
how much Ai you using with test?

Never stop atm super Thirsty

in AU i was reading in @Pigsy log its hot AF lol bro reasonable to drink water

 

[Freki]

@Freki you going strong bro holding water is normal with higher carbs, if you want to cut water cut carbs more
how much Ai you using with test?

in AU i was reading in @Pigsy log its hot AF lol bro reasonable to drink water

Yeah hot and humid it's normally a dry heat over here. I had an autoimmune flareup last night so cutting the starchs completely for the moment.
Not using any Ai, I'll have to get some. Only on 300 test e and this is the first week, split in 3
Holding water around armpit to chest and around love handles basically where the fatty bits are