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Approved Log 14 Week Recomp and Fat Loss Cycle Log

Avitoholis

V.I.P.
EVO Logger
The vision here is returning to consistency, structure, and long-term mental and physical progress. My goal isn’t just fat loss - this is about putting together a sustainable system that prioritizes metabolic health, muscle retention, recovery, and injury prevention. I'm starting with some early wins in the gym - they are not overly long workouts, because i'm focusing on intensity over volume. My goal in weeks 1-4 is consistency and getting into the gym everyday is the biggest obstacle.

I’ll update with training progress, body comp changes, nutrition adjustments, and any major changes I make along the way.

This is my training baseline week - I've completed all my workouts, logged initial weights and reps, and making any necessary changes to exercises or workout structure to ensure I'm ready to go next week on 31 March 2025.


Current Stats & Background

• Starting Weight: 205 lbs

• Body Fat: 20% (Renpho scale)

• Advanced lifter with high muscle maturity, recently detrained due to inconsistency

• I gain size and strength quickly once training and diet are locked in

• I'm looking for fat loss, structure, and health…I'm not chasing numbers or adding numerous compounds



Training Protocol

Weeks 1–4:
Full-body workouts - 5x/week

• Intensity-focused, short sessions (30–40 mins) and slowly building volume week over week

• Supersets, rest-pause sets, mobility, and shoulder rehab

• Building the habit and momentum without burning out


Weeks 5–14: Push/Pull/Legs

• Volume continues to slowly ramp-up

• Metabolic finishers or two-a-days added depending on recovery

• Focus stays on form, tension, and execution


I train early morning Monday through Friday. Weekends are recovery-based or include a bonus session if my body feels recovered.

I also try to walk 4 - 5km outside on most days. This is a focused, intentional walk. It’s my time for uninterrupted audiobooks and reflection. (Nod to Atomic Habits—habit stacking in action.)

Historically, I’ve mostly gravitated towards low-volume, high-intensity methods - DC Training (for several years) and HIIT, etc. I’ve also been known to jump into CrossFit WOD to mix things up.

My job requires sitting for at least 8 hours a day, 5 days a week. It’s not ideal, and I’ve noticed the impact. I’m actively working in more movement throughout the day - walks, stretching, etc.




Nutrition

I live in a mostly vegetarian household (kids and wife), so the bulk of my protein (225g/day) comes from powders - I would say half or 3/4's. Not ideal, but it works within my structure.

Protein Sources:

• Whey pre-workout

• Whey post-workout (with banana, dextrose, and R-ALA)

• Midday whey shake

• Casein shake before bed

• Once or twice daily whole food meat meal (tuna or chicken..sometimes beef). Mostly animal based...I don't generally track my plant based protein towards my daily goals.

• Hard-boiled eggs on occaision


Carbs: Primarily from fruit, some root vegetables, rarely breads and cereals etc. I prefer lower carb, but my performance in the gym always suffers. That said, sticking lower carb keeps me more balanced and avoids cravings in the evening. Any opinions on if I could achieve the results i'm looking for on keto? - if so, please let me know.


Fats: Controlled, coming from egg yolks, nuts, peanut butter


I don’t track meals consistently. I’ve done it in the past and I absolutely see the value in doing it short-term - it sharpens awareness and forces intentional focus on every part of the diet. But for me, tracking long-term isn’t realistic or sustainable, and I’m not losing sleep over it. If I were prepping for a show, it’d be a different story. Right now, the priority is consistency, structure, and making choices I can repeat day after day.


Starting Macros:

• Protein: 225g

• Carbs: 150–200g

• Fat: 50–60g

That gives me roughly 1,950–2,240 calories/day. At 5'7" and 205 lbs, this puts me in a moderate deficit. It’s enough to drive fat loss while still supporting training and recovery with the help of gear. I adjust carbs based on training intensity and how I feel in the gym. If I’m dragging, I’ll bump carbs slightly pre/post-workout. Rest days are kept lower.

Friday is pizza night -family tradition. I keep it reasonable and move on.

My job can impact meal timing. Some days I miss windows. It’s not ideal, but I work around it through prep and staying intentional. When structure breaks, I fall back on routine—not excuses.



Digestive & Supplement Support

I’ve dealt with nausea and early satiety from fatty or processed meals. I believe this is largely due to burning the candle at both ends for too long - working long hours, relying on high doses of caffeine, ephedrine, and modafinil to push through. That combination wore my system down.

I’ve since made major changes:

• Caffeine is capped at 1–2 coffees per day

• No caffeine pills or ephedrine

• Modafinil reduced to 100mg max/day, and currently weaning off

• I’m making daily effort to reduce stimulation and bring the system back to baseline



Supplements:

• TUDCA

• Berberine – 500mg AM fasted with HGH, and with high-carb meals

• Digestive enzymes – with heavier meals

• Probiotics – midday on empty stomach

• Magnesium glycinate – before bed, and used throughout the day to downregulate CNS

• L-Theanine – as needed on higher stress or high-stim days

• R-ALA – post workout

• Collagen peptides + vitamin C – pre-training

• Creatine + beta alanine – pre-training

• Multivitamin and B-complex – with breakfast daily



Gear Protocol

Everything is dosed low and strategic. The goal is long-term re-composition and recovery.


Current Protocol:

• Testosterone: 200mg/week (TRT base). I will adjust to 300-400/week once I have mild gyno sorted.

• Anavar: 50mg/day (4–6 week)

• HGH: 2iu/day AM fasted (ramping up to 4iu slowly over time)

○ Planning to run HGH for 6+ months

○ Primary focus: recovery, lean mass retention, injury prevention


Considering adding in BPC-157 + TB-500. Not yet using, but considering as a preventative before my volume starts ramping up. Historically I tend to get hurt 2–3 months into a strong run.


Aromatase Management:

• Aromasin + Arimidex both on hand

• Mild gyno forming over last several weeks and it does not seem to have subsided. I am currently only on 200mg Test/week. I'm not sure what's going on.

• In the past, I’ve responded well to Letrozole (.75-1.5 mg EOD as needed for short durations)

• Wondering If prolactin is involved in my current flare-up...if so I’ll consider Cabergoline, though I don’t like the sides and would prefer to avoid it. Bottom line - I'm not entirely sure where the gyno is coming from.



Recovery & Lifestyle

• I average 5 hours of sleep per night...I know more sleep would be better, but it’s not realistic right now. I'm up at 4–4:30 AM most days and I don't plan on changing this. The schedule i'm on allows me to train in the morning - I have my own gym, so I simply get up and train. Then I avoid traffic by driving to the office at 5:15. This allows me to beat the traffic home if I leave the office at 2pm. But going to bed at 8 or 9 is just not an option.

• Consistent movement is one of my priorities, especially to counteract long sedentary work hours.



Supplement Timing & General Meal Structure

Morning (Fasted):


• HGH 2iu

• 500mg Berberine

Pre-Workout:

• Whey + collagen peptides + vitamin C

• Creatine

• Beta alanine

Post-Workout:

• Whey + banana + dextrose

• R-ALA

• Glutamine

With Breakfast:

• Multivitamin

• B-complex

Mid-Morning:

• Nuts + hard-boiled eggs + raw veg (or something similar)

Lunch:

• Tuna or lean meats or eggs. Usually with a bagged salad etc. Depends on what i'm doing, sometimes I'll add some carbs if i'm doing more cardio etc.

Midday:

• Probiotic on empty stomach

• Protein shake with peanut butter

Evening:

• Lean protein (usually chicken) potatoes or rice

• Berberine with higher-carb meals


Before Bed:

• Casein shake

• Magnesium glycinate + L-Theanine



Goals

In summary of what is stated above:

• Cut to mid to low 180s

• Improve digestion, insulin sensitivity, and recovery

• Maintain or increase muscle density

• Stay injury-free with mobility

• Rebuild structured and disciplined routine


Thanks in advance for any feedback.
 
What a very thorough start to this log beautiful job on this

I guess the next step for you though would be getting up some pictures so we can see where you're at right now
 
The vision here is returning to consistency, structure, and long-term mental and physical progress. My goal isn’t just fat loss - this is about putting together a sustainable system that prioritizes metabolic health, muscle retention, recovery, and injury prevention. I'm starting with some early wins in the gym - they are not overly long workouts, because i'm focusing on intensity over volume. My goal in weeks 1-4 is consistency and getting into the gym everyday is the biggest obstacle.

I’ll update with training progress, body comp changes, nutrition adjustments, and any major changes I make along the way.

This is my training baseline week - I've completed all my workouts, logged initial weights and reps, and making any necessary changes to exercises or workout structure to ensure I'm ready to go next week on 31 March 2025.


Current Stats & Background

• Starting Weight: 205 lbs

• Body Fat: 20% (Renpho scale)

• Advanced lifter with high muscle maturity, recently detrained due to inconsistency

• I gain size and strength quickly once training and diet are locked in

• I'm looking for fat loss, structure, and health…I'm not chasing numbers or adding numerous compounds



Training Protocol

Weeks 1–4:
Full-body workouts - 5x/week

• Intensity-focused, short sessions (30–40 mins) and slowly building volume week over week

• Supersets, rest-pause sets, mobility, and shoulder rehab

• Building the habit and momentum without burning out


Weeks 5–14: Push/Pull/Legs

• Volume continues to slowly ramp-up

• Metabolic finishers or two-a-days added depending on recovery

• Focus stays on form, tension, and execution


I train early morning Monday through Friday. Weekends are recovery-based or include a bonus session if my body feels recovered.

I also try to walk 4 - 5km outside on most days. This is a focused, intentional walk. It’s my time for uninterrupted audiobooks and reflection. (Nod to Atomic Habits—habit stacking in action.)

Historically, I’ve mostly gravitated towards low-volume, high-intensity methods - DC Training (for several years) and HIIT, etc. I’ve also been known to jump into CrossFit WOD to mix things up.

My job requires sitting for at least 8 hours a day, 5 days a week. It’s not ideal, and I’ve noticed the impact. I’m actively working in more movement throughout the day - walks, stretching, etc.




Nutrition

I live in a mostly vegetarian household (kids and wife), so the bulk of my protein (225g/day) comes from powders - I would say half or 3/4's. Not ideal, but it works within my structure.

Protein Sources:

• Whey pre-workout

• Whey post-workout (with banana, dextrose, and R-ALA)

• Midday whey shake

• Casein shake before bed

• Once or twice daily whole food meat meal (tuna or chicken..sometimes beef). Mostly animal based...I don't generally track my plant based protein towards my daily goals.

• Hard-boiled eggs on occaision


Carbs: Primarily from fruit, some root vegetables, rarely breads and cereals etc. I prefer lower carb, but my performance in the gym always suffers. That said, sticking lower carb keeps me more balanced and avoids cravings in the evening. Any opinions on if I could achieve the results i'm looking for on keto? - if so, please let me know.


Fats: Controlled, coming from egg yolks, nuts, peanut butter


I don’t track meals consistently. I’ve done it in the past and I absolutely see the value in doing it short-term - it sharpens awareness and forces intentional focus on every part of the diet. But for me, tracking long-term isn’t realistic or sustainable, and I’m not losing sleep over it. If I were prepping for a show, it’d be a different story. Right now, the priority is consistency, structure, and making choices I can repeat day after day.


Starting Macros:

• Protein: 225g

• Carbs: 150–200g

• Fat: 50–60g

That gives me roughly 1,950–2,240 calories/day. At 5'7" and 205 lbs, this puts me in a moderate deficit. It’s enough to drive fat loss while still supporting training and recovery with the help of gear. I adjust carbs based on training intensity and how I feel in the gym. If I’m dragging, I’ll bump carbs slightly pre/post-workout. Rest days are kept lower.

Friday is pizza night -family tradition. I keep it reasonable and move on.

My job can impact meal timing. Some days I miss windows. It’s not ideal, but I work around it through prep and staying intentional. When structure breaks, I fall back on routine—not excuses.



Digestive & Supplement Support

I’ve dealt with nausea and early satiety from fatty or processed meals. I believe this is largely due to burning the candle at both ends for too long - working long hours, relying on high doses of caffeine, ephedrine, and modafinil to push through. That combination wore my system down.

I’ve since made major changes:

• Caffeine is capped at 1–2 coffees per day

• No caffeine pills or ephedrine

• Modafinil reduced to 100mg max/day, and currently weaning off

• I’m making daily effort to reduce stimulation and bring the system back to baseline



Supplements:

• TUDCA

• Berberine – 500mg AM fasted with HGH, and with high-carb meals

• Digestive enzymes – with heavier meals

• Probiotics – midday on empty stomach

• Magnesium glycinate – before bed, and used throughout the day to downregulate CNS

• L-Theanine – as needed on higher stress or high-stim days

• R-ALA – post workout

• Collagen peptides + vitamin C – pre-training

• Creatine + beta alanine – pre-training

• Multivitamin and B-complex – with breakfast daily



Gear Protocol

Everything is dosed low and strategic. The goal is long-term re-composition and recovery.


Current Protocol:

• Testosterone: 200mg/week (TRT base). I will adjust to 300-400/week once I have mild gyno sorted.

• Anavar: 50mg/day (4–6 week)

• HGH: 2iu/day AM fasted (ramping up to 4iu slowly over time)

○ Planning to run HGH for 6+ months

○ Primary focus: recovery, lean mass retention, injury prevention


Considering adding in BPC-157 + TB-500. Not yet using, but considering as a preventative before my volume starts ramping up. Historically I tend to get hurt 2–3 months into a strong run.


Aromatase Management:

• Aromasin + Arimidex both on hand

• Mild gyno forming over last several weeks and it does not seem to have subsided. I am currently only on 200mg Test/week. I'm not sure what's going on.

• In the past, I’ve responded well to Letrozole (.75-1.5 mg EOD as needed for short durations)

• Wondering If prolactin is involved in my current flare-up...if so I’ll consider Cabergoline, though I don’t like the sides and would prefer to avoid it. Bottom line - I'm not entirely sure where the gyno is coming from.



Recovery & Lifestyle

• I average 5 hours of sleep per night...I know more sleep would be better, but it’s not realistic right now. I'm up at 4–4:30 AM most days and I don't plan on changing this. The schedule i'm on allows me to train in the morning - I have my own gym, so I simply get up and train. Then I avoid traffic by driving to the office at 5:15. This allows me to beat the traffic home if I leave the office at 2pm. But going to bed at 8 or 9 is just not an option.

• Consistent movement is one of my priorities, especially to counteract long sedentary work hours.



Supplement Timing & General Meal Structure

Morning (Fasted):


• HGH 2iu

• 500mg Berberine

Pre-Workout:

• Whey + collagen peptides + vitamin C

• Creatine

• Beta alanine

Post-Workout:

• Whey + banana + dextrose

• R-ALA

• Glutamine

With Breakfast:

• Multivitamin

• B-complex

Mid-Morning:

• Nuts + hard-boiled eggs + raw veg (or something similar)

Lunch:

• Tuna or lean meats or eggs. Usually with a bagged salad etc. Depends on what i'm doing, sometimes I'll add some carbs if i'm doing more cardio etc.

Midday:

• Probiotic on empty stomach

• Protein shake with peanut butter

Evening:

• Lean protein (usually chicken) potatoes or rice

• Berberine with higher-carb meals


Before Bed:

• Casein shake

• Magnesium glycinate + L-Theanine



Goals

In summary of what is stated above:

• Cut to mid to low 180s

• Improve digestion, insulin sensitivity, and recovery

• Maintain or increase muscle density

• Stay injury-free with mobility

• Rebuild structured and disciplined routine


Thanks in advance for any feedback.
@Avitoholis welcome fully to the EVO family :D checking your log now I think its a good start.

EVO family would like to see a picture of you face blurred to see your base please.

Also as you go, not just 1 time,
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 1-2 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 :)
 
Day 1.

IMG_8007.webp
 
What a very thorough start to this log beautiful job on this

I guess the next step for you though would be getting up some pictures so we can see where you're at right now
That's what I was thinking
 
Fasting will go a long way on this.

Especially to get your goal of boosting insulin sensitivity.
 
I get it, you live in a vegetarian household but I think it's way too much shakes.

You can easily do eggs and you can easily get your protein from things like beans and peas. Just make sure you take digestive enzymes with them.
 
Nice muscles on your frame.

Now, we have to just get rid of the stomach and lean out.
 
Here is my training plan - as always, i'm open to any feedback. Also, I greatly appreciate the feedback related to the shakes from @ROIDDERS & @ceo. Additionally, i'm interesting in hearing about the fasting your suggesting @chesty - we talking about daily IF or weekly 24/36 hours - please let me know - I don't mind fasting, I think they are great but I worry about it's impact on my performance. Regardless, here is the plan....

For the next 13–14 weeks, I’m running something I call the Primal Growth Protocol (PGP). This isn’t a commercial program or a plug-and-play fitness challenge. It’s a system I’ve built and refined…however, I'm not claiming it's unique in anyway. In fact, it’s rooted in the training methods I’ve found to be most effective over the years: DC-style intensity, advanced hypertrophy techniques, functional conditioning....but mostly, it's about simply just showing up daily with a plan.

I put it together because I needed something that could work with my schedule, my environment, and my mindset. Short sessions, no wasted effort, no fluff. I wanted a framework that pushed me physically while allowing me to stay consistent.

I started building the protocol seriously in early 2023, working through different formats, principles, and recovery strategies. The first full cycle went well. After running it through and making adjustments, I’ve now structured a second round for Q2 2025 - It's now more refined, more efficient, and more focused.

Why I Built PGP

I didn’t want a plan that just made me sore, I wanted something that would help me grow, feel strong and athletic, and make real progress I could measure over consecutive cycles. Something sustainable but demanding. I wanted size, strength, movement, and resilience…all in one protocol.

Most importantly for me, PGP is not about chasing extremes. It’s something I made myself that i'm proud of - furthermore, its about me knowing exactly what I'm training for and showing up for it daily...this keeps me motivated and coming back daily.


The Protocol Structure

The full cycle runs 13 weeks, with an optional 14th for testing or transitioning into the next round. It’s broken into clear training phases, each with its own goals, techniques, and progression strategy.


Phase 1 – Hypertrophy (Weeks 1–4)

Target: Muscle growth, volume tolerance, structural balance

Rep range: 8–12

Techniques: Supersets, rest-pause, TUT, mechanical drop sets

Core trained daily, calves and forearms baked in

Feeder sessions 2–3x/week in the evening (traps, biceps, forearms, lower/inner chest)



Phase 2 – Strength (Weeks 5–9)

Target: Neural efficiency, mechanical control, increased load capacity

Rep range: 3–6

Techniques: Wave loading, paused reps, cluster sets

Volume drops, intensity increases

Core and feeder work remain with slight taper



Phase 3 – Functional / Power (Weeks 10–12)

Target: Movement, explosiveness, endurance, and fatigue resistance

Rep range: 3–6 (power), 10–15 (support), AMRAP (finishers)

Techniques: Plyometrics, sandbag work, circuits, bodyweight integration

Sessions blend strength, speed, and conditioning

Feeder work and core training continue



Phase 4 – Deload / Reset (Week 13)

Target: Recovery, mobility, nervous system reset

Light resistance, reduced volume, structured movement

Mobility and feeder sessions maintained

Optional Week 14 for retesting and performance baselining


What’s Built Into the System

• Advanced techniques I know I respond to

• Core trained daily across all planes of motion

• Walking as recovery and habit discipline (4–5 km/day)

• Feeder workouts done PM - lightweight, high rep, low frequency

• Extreme stretching after each trained muscle group


Some people might roll their eyes at the feeder workouts, the stretching protocols, or the level of detail. Or argue that there is nothing unique about it at all. That’s fine. This wasn’t built to go viral. It was built for me.

I’ve tried everything I’m using in this plan. I respond to it. I believe in it. That’s why it’s in the protocol.

At the same time, I’ve been at this long enough to know I don’t have it all figured out. I’ve been knocked down and humbled plenty. So I stay open to feedback, to better ways, to smarter ideas.

This next 13–14 weeks is about building on that foundation. I’ll track everything, adjust where needed, and come out stronger on the other side. That’s the mission.
 
I would be doing daily. Fasted cardio. Start there.

That'll go a long way at Burning all those calories.
 
Here is my training plan - as always, i'm open to any feedback. Also, I greatly appreciate the feedback related to the shakes from @ROIDDERS & @ceo. Additionally, i'm interesting in hearing about the fasting your suggesting @chesty - we talking about daily IF or weekly 24/36 hours - please let me know - I don't mind fasting, I think they are great but I worry about it's impact on my performance. Regardless, here is the plan....

For the next 13–14 weeks, I’m running something I call the Primal Growth Protocol (PGP). This isn’t a commercial program or a plug-and-play fitness challenge. It’s a system I’ve built and refined…however, I'm not claiming it's unique in anyway. In fact, it’s rooted in the training methods I’ve found to be most effective over the years: DC-style intensity, advanced hypertrophy techniques, functional conditioning....but mostly, it's about simply just showing up daily with a plan.

I put it together because I needed something that could work with my schedule, my environment, and my mindset. Short sessions, no wasted effort, no fluff. I wanted a framework that pushed me physically while allowing me to stay consistent.

I started building the protocol seriously in early 2023, working through different formats, principles, and recovery strategies. The first full cycle went well. After running it through and making adjustments, I’ve now structured a second round for Q2 2025 - It's now more refined, more efficient, and more focused.

Why I Built PGP

I didn’t want a plan that just made me sore, I wanted something that would help me grow, feel strong and athletic, and make real progress I could measure over consecutive cycles. Something sustainable but demanding. I wanted size, strength, movement, and resilience…all in one protocol.

Most importantly for me, PGP is not about chasing extremes. It’s something I made myself that i'm proud of - furthermore, its about me knowing exactly what I'm training for and showing up for it daily...this keeps me motivated and coming back daily.


The Protocol Structure

The full cycle runs 13 weeks, with an optional 14th for testing or transitioning into the next round. It’s broken into clear training phases, each with its own goals, techniques, and progression strategy.


Phase 1 – Hypertrophy (Weeks 1–4)

Target: Muscle growth, volume tolerance, structural balance

Rep range: 8–12

Techniques: Supersets, rest-pause, TUT, mechanical drop sets

Core trained daily, calves and forearms baked in

Feeder sessions 2–3x/week in the evening (traps, biceps, forearms, lower/inner chest)



Phase 2 – Strength (Weeks 5–9)

Target: Neural efficiency, mechanical control, increased load capacity

Rep range: 3–6

Techniques: Wave loading, paused reps, cluster sets

Volume drops, intensity increases

Core and feeder work remain with slight taper



Phase 3 – Functional / Power (Weeks 10–12)

Target: Movement, explosiveness, endurance, and fatigue resistance

Rep range: 3–6 (power), 10–15 (support), AMRAP (finishers)

Techniques: Plyometrics, sandbag work, circuits, bodyweight integration

Sessions blend strength, speed, and conditioning

Feeder work and core training continue



Phase 4 – Deload / Reset (Week 13)

Target: Recovery, mobility, nervous system reset

Light resistance, reduced volume, structured movement

Mobility and feeder sessions maintained

Optional Week 14 for retesting and performance baselining


What’s Built Into the System

• Advanced techniques I know I respond to

• Core trained daily across all planes of motion

• Walking as recovery and habit discipline (4–5 km/day)

• Feeder workouts done PM - lightweight, high rep, low frequency

• Extreme stretching after each trained muscle group


Some people might roll their eyes at the feeder workouts, the stretching protocols, or the level of detail. Or argue that there is nothing unique about it at all. That’s fine. This wasn’t built to go viral. It was built for me.

I’ve tried everything I’m using in this plan. I respond to it. I believe in it. That’s why it’s in the protocol.

At the same time, I’ve been at this long enough to know I don’t have it all figured out. I’ve been knocked down and humbled plenty. So I stay open to feedback, to better ways, to smarter ideas.

This next 13–14 weeks is about building on that foundation. I’ll track everything, adjust where needed, and come out stronger on the other side. That’s the mission.
@Avitoholis welcome bro but i think your structure needs work, you gotta concentrate on high reps and cardio if you want to slice that thick bro
 
Tomorrow is day 1 and my meal prep is well on it's way....I just need to hardboil the eggs. Again, thanks for the feedback related to relying too much on shakes, I have reduced them. I now have a post-workout shake, mid-afternoon shake, and casein shake before bed. I have instead add more whole foods that will allow me to achieve my macros. Also, after listening to Evolutionary podcast episode #153, I've decided to do fasted training in the morning. Great episode - i've also initiated an order for some Primobolan so I can run it for the duration of the recomp.

Week 1 Meal Schedule (3/31–4/6)

Macros Target: ~225g protein / 150–200g carbs / 50–60g fat

Training: Fasted lifting (M–F AM)



DAILY SCHEDULE

Time Meal

04:15 AM HGH + Berberine + Water

04:30 AM Fasted Training

06:00 AM Post-Workout Shake

08:30 AM Breakfast

10:30 AM Bridge Meal (Option 1 or 2)

12:00 PM Lunch

03:00 PM Afternoon Protein Shake

06:00 PM Dinner

08:30 PM Casein + Sleep Stack



MEAL BREAKDOWN + SUPPLEMENTS

Post-Workout Shake (6:00 AM)

• 30g whey isolate + 1 Serving Greens Powder

• 1 medium banana (~100g)

• 15–20g dextrose

• 5g creatine

• 3g beta alanine

• 5g glutamine

• ALA

• Magnesium Glycinate



Breakfast (8:30 AM)

• 4 hard-boiled eggs

• 15g pistachios

• Optional: ½ avocado or mixed greens

• Black coffee

• Multi-vitamin + vitamin B Complex



Bridge Meal (10:30 AM)

Rotate between:

Option 1:

• 1 medium apple

• 15g walnuts

Option 2:

• 150g plain Greek yogurt

• 50g berries or peanut butter

• Optional cinnamon or crushed walnut topping



Lunch (12:00 PM)

Mon, Tues, Thu:

• 85g cooked chicken breast

• 180g baked sweet potato

• ½ cup broccoli or greens

• 5g olive oil

• Digestive enzymes with meal + berberine

• Probiotic (midday, empty stomach)

Wed & Fri:

• 180g ground beef (85–90% lean)

• 1 cup cooked white rice

• ½ cup greens

• Digestive enzymes with meal

• Probiotic (midday, empty stomach)



Afternoon Protein Shake (3:00 PM)

• 30g whey

• 10g collagen peptides + Vitamin C + TUDCA

• ½ apple or 50g berries

• Water



Dinner (6:00 PM)

Mon–Thu:

• 85g cooked chicken breast

• 180g baked sweet potato

• Greens or mixed salad

• Digestive enzymes with meal + berberine

• Optional: 5g butter or olive oil

Friday:

• Pizza - homemade



Evening (8:30 PM)

• 30g casein

• Magnesium glycinate + Ashwagandha





WEEKEND PLAN

Saturday:

• Morning shake

• Smoked salmon on toast + greens with simple dressing

• Bridge Meal: Yogurt/blueberries

• Lunch: Tuna + rice or eggs + avocado

• Dinner: Cooked protein of choice + greens

• Nighttime casein shake



Sunday:

• Morning shake

• Breakfast: 3 eggs + ½ avocado + pistachios

• Bridge Meal: Yogurt/blueberries

• Lunch: Tuna + rice or eggs + avocado

• Dinner: Prep-based meal or lean protein + potatoes

• Nighttime casein shake
 

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Tomorrow is day 1 and my meal prep is well on it's way....I just need to hardboil the eggs. Again, thanks for the feedback related to relying too much on shakes, I have reduced them. I now have a post-workout shake, mid-afternoon shake, and casein shake before bed. I have instead add more whole foods that will allow me to achieve my macros. Also, after listening to Evolutionary podcast episode #153, I've decided to do fasted training in the morning. Great episode - i've also initiated an order for some Primobolan so I can run it for the duration of the recomp.

Week 1 Meal Schedule (3/31–4/6)

Macros Target: ~225g protein / 150–200g carbs / 50–60g fat

Training: Fasted lifting (M–F AM)



DAILY SCHEDULE

Time Meal

04:15 AM HGH + Berberine + Water

04:30 AM Fasted Training

06:00 AM Post-Workout Shake

08:30 AM Breakfast

10:30 AM Bridge Meal (Option 1 or 2)

12:00 PM Lunch

03:00 PM Afternoon Protein Shake

06:00 PM Dinner

08:30 PM Casein + Sleep Stack



MEAL BREAKDOWN + SUPPLEMENTS

Post-Workout Shake (6:00 AM)

• 30g whey isolate + 1 Serving Greens Powder

• 1 medium banana (~100g)

• 15–20g dextrose

• 5g creatine

• 3g beta alanine

• 5g glutamine

• ALA

• Magnesium Glycinate



Breakfast (8:30 AM)

• 4 hard-boiled eggs

• 15g pistachios

• Optional: ½ avocado or mixed greens

• Black coffee

• Multi-vitamin + vitamin B Complex



Bridge Meal (10:30 AM)

Rotate between:

Option 1:

• 1 medium apple

• 15g walnuts

Option 2:

• 150g plain Greek yogurt

• 50g berries or peanut butter

• Optional cinnamon or crushed walnut topping



Lunch (12:00 PM)

Mon, Tues, Thu:

• 85g cooked chicken breast

• 180g baked sweet potato

• ½ cup broccoli or greens

• 5g olive oil

• Digestive enzymes with meal + berberine

• Probiotic (midday, empty stomach)

Wed & Fri:

• 180g ground beef (85–90% lean)

• 1 cup cooked white rice

• ½ cup greens

• Digestive enzymes with meal

• Probiotic (midday, empty stomach)



Afternoon Protein Shake (3:00 PM)

• 30g whey

• 10g collagen peptides + Vitamin C + TUDCA

• ½ apple or 50g berries

• Water



Dinner (6:00 PM)

Mon–Thu:

• 85g cooked chicken breast

• 180g baked sweet potato

• Greens or mixed salad

• Digestive enzymes with meal + berberine

• Optional: 5g butter or olive oil

Friday:

• Pizza - homemade



Evening (8:30 PM)

• 30g casein

• Magnesium glycinate + Ashwagandha





WEEKEND PLAN

Saturday:

• Morning shake

• Smoked salmon on toast + greens with simple dressing

• Bridge Meal: Yogurt/blueberries

• Lunch: Tuna + rice or eggs + avocado

• Dinner: Cooked protein of choice + greens

• Nighttime casein shake



Sunday:

• Morning shake

• Breakfast: 3 eggs + ½ avocado + pistachios

• Bridge Meal: Yogurt/blueberries

• Lunch: Tuna + rice or eggs + avocado

• Dinner: Prep-based meal or lean protein + potatoes

• Nighttime casein shake
@Avitoholis loving the meal prep photos my dude, looks amazing 💪
 
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