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Approved Log 6 months Journey training nutrition Log

Sphereman

Sphereman

V.I.P.
EVO Logger
Hey everyone,

I am 50 years young
Height 6.1
Weight 219 lbs
Been training for 30 years but on and off
On TRT for 4 years now which i started at 0.2ml every second day. Currently i am at 0.8ml every 3.5 days
My diet is not as good as when im dialed in but working on it. I am aiming for 200gr of protein a day
Aiming for 1600 - 2100 cals per day
80-100gr carbs per day
50-80gr fat per day
Fiber 20-25gr per day
Cardio has been kinda no existent, but i know i need to start incorporating it.
Supplements currently taking (Silymarin Complex for liver + Tudca + Liv-Gall Cleanse + mens multivitamin 50+ from Codeage + D-3 + NAC 600mg + CurcuminUP from Cali Gold Nutrition)

My sleep is not good and i know this is the most important thing. I am dealing with some disk degen disorder + Sciatica which limits my training and weight.
For sleep its a miracle if i get 3hrs straight and wake up constantly so i dont feel rested in the morning.
My gym routine is always in the morning around 5:30 - 6am

I want to try peptides to heal and trim down.
SYN PHARMA – GLOW (BPC-157 5MG + TB-500 10MG+ GHK-CU 35MG) + SYN PHARMA – RETATRUTIDE 12MG

Please let me know if i missed anything and thank you for the support
 
Sphereman said:
Hey everyone,

I am 50 years young
Height 6.1
Weight 219 lbs
Been training for 30 years but on and off
On TRT for 4 years now which i started at 0.2ml every second day. Currently i am at 0.8ml every 3.5 days
My diet is not as good as when im dialed in but working on it. I am aiming for 200gr of protein a day
Aiming for 1600 - 2100 cals per day
80-100gr carbs per day
50-80gr fat per day
Fiber 20-25gr per day
Cardio has been kinda no existent, but i know i need to start incorporating it.
Supplements currently taking (Silymarin Complex for liver + Tudca + Liv-Gall Cleanse + mens multivitamin 50+ from Codeage + D-3 + NAC 600mg + CurcuminUP from Cali Gold Nutrition)

My sleep is not good and i know this is the most important thing. I am dealing with some disk degen disorder + Sciatica which limits my training and weight.
For sleep its a miracle if i get 3hrs straight and wake up constantly so i dont feel rested in the morning.
My gym routine is always in the morning around 5:30 - 6am

I want to try peptides to heal and trim down.
SYN PHARMA – GLOW (BPC-157 5MG + TB-500 10MG+ GHK-CU 35MG) + SYN PHARMA – RETATRUTIDE 12MG

Please let me know if i missed anything and thank you for the support
Click to expand...
Forgot to mention C4 + no xplode for pre-workout - alternating
 
Sphereman said:
Hey everyone,

I am 50 years young
Height 6.1
Weight 219 lbs
Been training for 30 years but on and off
On TRT for 4 years now which i started at 0.2ml every second day. Currently i am at 0.8ml every 3.5 days
My diet is not as good as when im dialed in but working on it. I am aiming for 200gr of protein a day
Aiming for 1600 - 2100 cals per day
80-100gr carbs per day
50-80gr fat per day
Fiber 20-25gr per day
Cardio has been kinda no existent, but i know i need to start incorporating it.
Supplements currently taking (Silymarin Complex for liver + Tudca + Liv-Gall Cleanse + mens multivitamin 50+ from Codeage + D-3 + NAC 600mg + CurcuminUP from Cali Gold Nutrition)

My sleep is not good and i know this is the most important thing. I am dealing with some disk degen disorder + Sciatica which limits my training and weight.
For sleep its a miracle if i get 3hrs straight and wake up constantly so i dont feel rested in the morning.
My gym routine is always in the morning around 5:30 - 6am

I want to try peptides to heal and trim down.
SYN PHARMA – GLOW (BPC-157 5MG + TB-500 10MG+ GHK-CU 35MG) + SYN PHARMA – RETATRUTIDE 12MG

Please let me know if i missed anything and thank you for the support
Click to expand...
awesome start to your log thank you for sharing :D @Sphereman please add some pics of you face blurred so we can understand your base and approve log.
 
Sphereman said:
Hey everyone,

I am 50 years young
Height 6.1
Weight 219 lbs
Been training for 30 years but on and off
On TRT for 4 years now which i started at 0.2ml every second day. Currently i am at 0.8ml every 3.5 days
My diet is not as good as when im dialed in but working on it. I am aiming for 200gr of protein a day
Aiming for 1600 - 2100 cals per day
80-100gr carbs per day
50-80gr fat per day
Fiber 20-25gr per day
Cardio has been kinda no existent, but i know i need to start incorporating it.
Supplements currently taking (Silymarin Complex for liver + Tudca + Liv-Gall Cleanse + mens multivitamin 50+ from Codeage + D-3 + NAC 600mg + CurcuminUP from Cali Gold Nutrition)

My sleep is not good and i know this is the most important thing. I am dealing with some disk degen disorder + Sciatica which limits my training and weight.
For sleep its a miracle if i get 3hrs straight and wake up constantly so i dont feel rested in the morning.
My gym routine is always in the morning around 5:30 - 6am

I want to try peptides to heal and trim down.
SYN PHARMA – GLOW (BPC-157 5MG + TB-500 10MG+ GHK-CU 35MG) + SYN PHARMA – RETATRUTIDE 12MG

Please let me know if i missed anything and thank you for the support
Click to expand...
Welcome to EVO brother!!

Decent first log post let's get it even more detailed. Can you post a pic of your base physique for us?

For your next workout take notes of sets/reps/weight and let us know!
 
hey boys here are some images of current status
pic1.webp

pic2.webp

pic3.webp
 
Sphereman said:
Hey everyone,

I am 50 years young
Height 6.1
Weight 219 lbs
Been training for 30 years but on and off
On TRT for 4 years now which i started at 0.2ml every second day. Currently i am at 0.8ml every 3.5 days
My diet is not as good as when im dialed in but working on it. I am aiming for 200gr of protein a day
Aiming for 1600 - 2100 cals per day
80-100gr carbs per day
50-80gr fat per day
Fiber 20-25gr per day
Cardio has been kinda no existent, but i know i need to start incorporating it.
Supplements currently taking (Silymarin Complex for liver + Tudca + Liv-Gall Cleanse + mens multivitamin 50+ from Codeage + D-3 + NAC 600mg + CurcuminUP from Cali Gold Nutrition)

My sleep is not good and i know this is the most important thing. I am dealing with some disk degen disorder + Sciatica which limits my training and weight.
For sleep its a miracle if i get 3hrs straight and wake up constantly so i dont feel rested in the morning.
My gym routine is always in the morning around 5:30 - 6am

I want to try peptides to heal and trim down.
SYN PHARMA – GLOW (BPC-157 5MG + TB-500 10MG+ GHK-CU 35MG) + SYN PHARMA – RETATRUTIDE 12MG

Please let me know if i missed anything and thank you for the support
Click to expand...

Sphereman said:
Forgot to mention C4 + no xplode for pre-workout - alternating
Click to expand...

Sphereman said:
hey boys here are some images of current status
View attachment 171628
View attachment 171629
View attachment 171630
Click to expand...
You look good in the pics, good muscle base :D @Sphereman

have you had any blood work done?

You mention bad sleep how bad?

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
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
 
Sphereman said:
Hey everyone,

I am 50 years young
Height 6.1
Weight 219 lbs
Been training for 30 years but on and off
On TRT for 4 years now which i started at 0.2ml every second day. Currently i am at 0.8ml every 3.5 days
My diet is not as good as when im dialed in but working on it. I am aiming for 200gr of protein a day
Aiming for 1600 - 2100 cals per day
80-100gr carbs per day
50-80gr fat per day
Fiber 20-25gr per day
Cardio has been kinda no existent, but i know i need to start incorporating it.
Supplements currently taking (Silymarin Complex for liver + Tudca + Liv-Gall Cleanse + mens multivitamin 50+ from Codeage + D-3 + NAC 600mg + CurcuminUP from Cali Gold Nutrition)

My sleep is not good and i know this is the most important thing. I am dealing with some disk degen disorder + Sciatica which limits my training and weight.
For sleep its a miracle if i get 3hrs straight and wake up constantly so i dont feel rested in the morning.
My gym routine is always in the morning around 5:30 - 6am

I want to try peptides to heal and trim down.
SYN PHARMA – GLOW (BPC-157 5MG + TB-500 10MG+ GHK-CU 35MG) + SYN PHARMA – RETATRUTIDE 12MG

Please let me know if i missed anything and thank you for the support
Click to expand...
Nice informative start to the log bro. I look forward to following along on the journey you have decided to embark on. Welcome to Evo brother 🩵
 
LevButlerov said:
You look good in the pics, good muscle base :D @Sphereman

have you had any blood work done? I am actually getting full panel either tomorrow or Saturday

You mention bad sleep how bad? oh man thats my achilles, probably 3-4hrs a night if that.. always feel tired in morning

Please share more day to day information with us.

Diet, Training, Cardio (this one will take me a little longer but i will post it once ready)
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements (Most of these are through the 50+ multivitamin from "CodeAge" as per link below)
Are you taking high doses Vitamin C? 50mg
what digestive supps you use? Lipase, Amylase, protease.. 30mg blend
digestive enzymes? Lipase, Amylase, protease.. 30mg blend
multis? this one: https://ca.iherb.com/pr/codeage-cle...Y9JEL0v95dN8nvS8FGBoCcE0QAvD_BwE&gclsrc=aw.ds

probiotics? Lactobacillus acidophilus, lactobacilus bulgaricus, Bidifobacterium bifidum
psyllium husk? I used to, but thinking i need to bring that back

are you listening to our podcast? if not, you should: I am not but i will for sure
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? Will take a look for sure
https://irongorillas.com
Click to expand...

Thanks for info, see my responses in red above :)
 
Sphereman said:
Hey everyone,

I am 50 years young
Height 6.1
Weight 219 lbs
Been training for 30 years but on and off
On TRT for 4 years now which i started at 0.2ml every second day. Currently i am at 0.8ml every 3.5 days
My diet is not as good as when im dialed in but working on it. I am aiming for 200gr of protein a day
Aiming for 1600 - 2100 cals per day
80-100gr carbs per day
50-80gr fat per day
Fiber 20-25gr per day
Cardio has been kinda no existent, but i know i need to start incorporating it.
Supplements currently taking (Silymarin Complex for liver + Tudca + Liv-Gall Cleanse + mens multivitamin 50+ from Codeage + D-3 + NAC 600mg + CurcuminUP from Cali Gold Nutrition)

My sleep is not good and i know this is the most important thing. I am dealing with some disk degen disorder + Sciatica which limits my training and weight.
For sleep its a miracle if i get 3hrs straight and wake up constantly so i dont feel rested in the morning.
My gym routine is always in the morning around 5:30 - 6am

I want to try peptides to heal and trim down.
SYN PHARMA – GLOW (BPC-157 5MG + TB-500 10MG+ GHK-CU 35MG) + SYN PHARMA – RETATRUTIDE 12MG

Please let me know if i missed anything and thank you for the support
Click to expand...
@Sphereman overall a good job on this. The carbs and the fiber are definitely on point. Keep it up.
 
Sphereman said:
Hey everyone,

I am 50 years young
Height 6.1
Weight 219 lbs
Been training for 30 years but on and off
On TRT for 4 years now which i started at 0.2ml every second day. Currently i am at 0.8ml every 3.5 days
My diet is not as good as when im dialed in but working on it. I am aiming for 200gr of protein a day
Aiming for 1600 - 2100 cals per day
80-100gr carbs per day
50-80gr fat per day
Fiber 20-25gr per day
Cardio has been kinda no existent, but i know i need to start incorporating it.
Supplements currently taking (Silymarin Complex for liver + Tudca + Liv-Gall Cleanse + mens multivitamin 50+ from Codeage + D-3 + NAC 600mg + CurcuminUP from Cali Gold Nutrition)

My sleep is not good and i know this is the most important thing. I am dealing with some disk degen disorder + Sciatica which limits my training and weight.
For sleep its a miracle if i get 3hrs straight and wake up constantly so i dont feel rested in the morning.
My gym routine is always in the morning around 5:30 - 6am

I want to try peptides to heal and trim down.
SYN PHARMA – GLOW (BPC-157 5MG + TB-500 10MG+ GHK-CU 35MG) + SYN PHARMA – RETATRUTIDE 12MG

Please let me know if i missed anything and thank you for the support
Click to expand...
I like how you layout the peptides you're using. The Glow seems to be very popular. The only thing that's missing from it is the KPV that you would find in the KLOW stack. @Sphereman
 
Sphereman said:
Thanks for info, see my responses in red above :)
Click to expand...
Please dont respond like that in quotes hard to read quotes :D but to start add probiotics ed I see from your list and start updating us
 
Sphereman said:
Hey everyone,

I am 50 years young
Height 6.1
Weight 219 lbs
Been training for 30 years but on and off
On TRT for 4 years now which i started at 0.2ml every second day. Currently i am at 0.8ml every 3.5 days
My diet is not as good as when im dialed in but working on it. I am aiming for 200gr of protein a day
Aiming for 1600 - 2100 cals per day
80-100gr carbs per day
50-80gr fat per day
Fiber 20-25gr per day
Cardio has been kinda no existent, but i know i need to start incorporating it.
Supplements currently taking (Silymarin Complex for liver + Tudca + Liv-Gall Cleanse + mens multivitamin 50+ from Codeage + D-3 + NAC 600mg + CurcuminUP from Cali Gold Nutrition)

My sleep is not good and i know this is the most important thing. I am dealing with some disk degen disorder + Sciatica which limits my training and weight.
For sleep its a miracle if i get 3hrs straight and wake up constantly so i dont feel rested in the morning.
My gym routine is always in the morning around 5:30 - 6am

I want to try peptides to heal and trim down.
SYN PHARMA – GLOW (BPC-157 5MG + TB-500 10MG+ GHK-CU 35MG) + SYN PHARMA – RETATRUTIDE 12MG

Please let me know if i missed anything and thank you for the support
Click to expand...
I wonder if a little bit of growth hormone before bed can help your sleep. @Sphereman because that is important, keep working on it. Try to build consistency and a good pattern to your sleep.
 
Sphereman said:
Hey everyone,

I am 50 years young
Height 6.1
Weight 219 lbs
Been training for 30 years but on and off
On TRT for 4 years now which i started at 0.2ml every second day. Currently i am at 0.8ml every 3.5 days
My diet is not as good as when im dialed in but working on it. I am aiming for 200gr of protein a day
Aiming for 1600 - 2100 cals per day
80-100gr carbs per day
50-80gr fat per day
Fiber 20-25gr per day
Cardio has been kinda no existent, but i know i need to start incorporating it.
Supplements currently taking (Silymarin Complex for liver + Tudca + Liv-Gall Cleanse + mens multivitamin 50+ from Codeage + D-3 + NAC 600mg + CurcuminUP from Cali Gold Nutrition)

My sleep is not good and i know this is the most important thing. I am dealing with some disk degen disorder + Sciatica which limits my training and weight.
For sleep its a miracle if i get 3hrs straight and wake up constantly so i dont feel rested in the morning.
My gym routine is always in the morning around 5:30 - 6am

I want to try peptides to heal and trim down.
SYN PHARMA – GLOW (BPC-157 5MG + TB-500 10MG+ GHK-CU 35MG) + SYN PHARMA – RETATRUTIDE 12MG

Please let me know if i missed anything and thank you for the support
Click to expand...
30 years of weight training. Wow, that is something that is a long time. I've had a similar journey myself. I can't take time away from the weight room. You'll drive me crazy if I do. @Sphereman
 
Sphereman said:
Hey everyone,

I am 50 years young
Height 6.1
Weight 219 lbs
Been training for 30 years but on and off
On TRT for 4 years now which i started at 0.2ml every second day. Currently i am at 0.8ml every 3.5 days
My diet is not as good as when im dialed in but working on it. I am aiming for 200gr of protein a day
Aiming for 1600 - 2100 cals per day
80-100gr carbs per day
50-80gr fat per day
Fiber 20-25gr per day
Cardio has been kinda no existent, but i know i need to start incorporating it.
Supplements currently taking (Silymarin Complex for liver + Tudca + Liv-Gall Cleanse + mens multivitamin 50+ from Codeage + D-3 + NAC 600mg + CurcuminUP from Cali Gold Nutrition)

My sleep is not good and i know this is the most important thing. I am dealing with some disk degen disorder + Sciatica which limits my training and weight.
For sleep its a miracle if i get 3hrs straight and wake up constantly so i dont feel rested in the morning.
My gym routine is always in the morning around 5:30 - 6am

I want to try peptides to heal and trim down.
SYN PHARMA – GLOW (BPC-157 5MG + TB-500 10MG+ GHK-CU 35MG) + SYN PHARMA – RETATRUTIDE 12MG

Please let me know if i missed anything and thank you for the support
Click to expand...
@spherema. Nice start to the log. Glad to have you here on evo.
 
ROIDDERS said:
I wonder if a little bit of growth hormone before bed can help your sleep. @Sphereman because that is important, keep working on it. Try to build consistency and a good pattern to your sleep.
Click to expand...
At this point i am willing to try anything to get better sleep. As we all know its the most important element to growing and recovering and over all health. No sleep = disaster kinda how im feeling at this point especially with training on top of this.
Ive tried many things, melatonin, over the counter sleeping aids, vitamins eg magnesium and i mean all the magnesiums etc
Maybe hgh is something i should look into to help me sleep, though its hard to tell as everyones system is different but if you dont try you wont know lol thanks for the input
 
Sphereman said:
At this point i am willing to try anything to get better sleep. As we all know its the most important element to growing and recovering and over all health. No sleep = disaster kinda how im feeling at this point especially with training on top of this.
Ive tried many things, melatonin, over the counter sleeping aids, vitamins eg magnesium and i mean all the magnesiums etc
Maybe hgh is something i should look into to help me sleep, though its hard to tell as everyones system is different but if you dont try you wont know lol thanks for the input
Click to expand...
keep in mind the more sleeping aids you use, the less efficient your sleep will become and the more dependent you'll become on using those.
You should get a hold of Steve and do a consultation with him. He can give you a lot of different pointers on more efficient sleep.
 
@Sphereman We've been DM'ing but no log update with workouts/diet/supps/PED's etc. Can we get an update and how you're feeling?
 
Sphereman said:
hey boys sorry came down with a bad flu and recovering, covid still a thing? LOLLLL

Ill be back soonn :)
Click to expand...
Sounds good bro rest up. We will be here and looking forward to helping you back at it. Low and slow, steady as she goes bro. Feel better.
 
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