Hello Evo family
Time for another AE log, 3rd time lucky, I’ll do my best to keep this rolling as I’ll be logging my next phase with @Liquid Gold Labs as my sponsor during the next 13 weeks, which I’m stoked for as I have teamed up with Liquid as I know and can vouch he is the very best at what he does. I have been in this game for a little while and the passion the lab has for creating quality, sterile and well executed product is second to none, as I won’t log for just anyone. I think it worth to log my potential contest prep for people to see what it takes and what’s required, so here it is.. my next contest prep of 13 weeks. I may or may not compete. But over the next at least 5 weeks I’ll be judging the next steps from there, however I’ll be still logging for as long as I can.
I have a fair bit on the plate, as a coach, work, training and Evo duties, so please excuse if I don’t update the log as often as I would like, but I’ll do my best for the community
.
I’ll be coaching myself and implementing my methods as a coach to the best of my abilities.
Please remember that what I do is not up for debate or change. When coaching yourself it’s important to stick with your knowledge and process objectively. I am open to thoughts, but I will likely come back with my ideas as being the best for me.
Do not copy any of this, as this program is designed solely by me for me, what I do will NOT suit you, do not attempt to copy my cycle, as you may end up the wrong way. My diet is for me, and if you copy it, you may not get the results you want.
Please feel free however to ask me questions, as this log is for entertainment purposes only and for you guys to capture what it’s like.
Current situation.
13 weeks out currently
Here are some photos taken last week
111kg
Roughly 8% body fat give or take, @Pigsy can confirm with his laser eyes.
In this phase I’m looking to increase training performance in both my weights and cardio. As this will lead automatically to the results needed over the 5 weeks. I’m looking to only get stronger, fuller and harder over the next 5 weeks as most of my fat is off. I’m not drying out as of yet as it’s not necessarily the right thing to do when looking to increase training performance and cardio metrics, the goal is to optimise these two facets to enable a leaner, rounder and fuller physique.
I have maintained this level of body fat in preparation for Season A over the last 3 months, which has been relatively easy and relaxed. I have consistently continued my contest prep habits and routine throughout the last 3 months with very minimal breaks in between. I have up held my cardio 4/5 a week
With daily steps exceeding 10,000
My diet has not changed, carb cycling between 3800 and 4700 cals.
Now coming towards contest, I’m tightening up total calorie intake. I go off weekly
Consumed calories to give me an idea of how much body fat I’ll be losing based off calculations of energy stored in fat.
Only changes made are the total calorie intake and gear - gear has been lowered over the last 4 weeks to prepare for this. Dosing will increase very marginally, if at all. As I won’t need much as I need to make a tough weight of 102kg from 111kg. Depending on the prep, I may compete in super heavy’s, where I don’t believe I’ll be competitive enough as I have not been training for this category,
See below










Medium Carb days
Days 1245
300 - Protien
450 - Carbs
65 - Fat
3585 cals










High Carb Days
Days 36
270 - Protien
700 - carbs
40- Fat
4240 cals










Low Carb day
Day 7
270 - Protien
250 - carbs
90 fat
2890cals
10,000 + steps
Rest










Cardio/Movement
40 mins cardio x 5 days per week
300 cals per session
8K - 10K steps










Now the cycle.
I pin everyday multiple times per day as I like predictability and stable bloods, so I can make adjustments on the fly and I know what will come of this. I am placing a heavy emphasis on cognitive function, sleep hygiene and productivity, as I don’t need to go balls out with gear and the diet to get lean. This cycle is again not for you to copy, I practise and prioritise safety but will push the needle if I need to harder.
Test E: 400mg weekly
Mast E: 300mg weekly
Primo E: 600mg weekly
Tren A: 70mg weekly
Anadrol: 30mg per day
HGH: 6IU
Total androgen load
650mg
Total anabolic load
900mg
Total load of 1550mg per week
The Anabolic used is to simply increase fullness and training performance whilE slowly chopping away at the glutes and lower back. I need to make
Weight, so overdosing in androgens is not needed.
Fat burning and cognitive stack:
Kaizen Blend @Driven-Nutrition (Carnitine, Choline and NAD+) 1ML pre cardio ( this is more of a shoutout to probably the best thing that’s happened to our Aussie scene, im not sponsored or endorsed by these guys)
200mcg t4 pre cardio
SLUPP3322 2mg per day split (Driven nutrition)
Into PWO and Pre Cardio
Methylene Blue 20mg
Support stack
NAC
TUDCA
BERGAMONT
TELMISARTAN
ASTRALAGUS
NMN
B COMPLEX
MAGNESIUM BIGLYCINATE
VALERIAN ROOT
ASHWAGANDA
RHODOLIA
DANDELION ROOT
AGED GARLIC
MYBRAINCO GUT REPAIR
Training will be split over 6 days
Chest and triceps
Back and biceps
Quad focused leg day + hamstrings
Shoulders
Arms
Hamstring focused + quads
Abs to be done on each medium carb day.
I’ll be updating my log with training that’s more detailed and what I eat over the next coming days, which won’t change other then when it needs too. So I eat the same foods day in and out and will be focusing more on updates of the physique, training, gear and food when appropriate.
Thank you again for @Liquid Gold Labs for sponsorship and allowing me to do this as it’s my dream, hopefully pulling a pro card along the way
Time for another AE log, 3rd time lucky, I’ll do my best to keep this rolling as I’ll be logging my next phase with @Liquid Gold Labs as my sponsor during the next 13 weeks, which I’m stoked for as I have teamed up with Liquid as I know and can vouch he is the very best at what he does. I have been in this game for a little while and the passion the lab has for creating quality, sterile and well executed product is second to none, as I won’t log for just anyone. I think it worth to log my potential contest prep for people to see what it takes and what’s required, so here it is.. my next contest prep of 13 weeks. I may or may not compete. But over the next at least 5 weeks I’ll be judging the next steps from there, however I’ll be still logging for as long as I can.
I have a fair bit on the plate, as a coach, work, training and Evo duties, so please excuse if I don’t update the log as often as I would like, but I’ll do my best for the community


I’ll be coaching myself and implementing my methods as a coach to the best of my abilities.
Please remember that what I do is not up for debate or change. When coaching yourself it’s important to stick with your knowledge and process objectively. I am open to thoughts, but I will likely come back with my ideas as being the best for me.
Do not copy any of this, as this program is designed solely by me for me, what I do will NOT suit you, do not attempt to copy my cycle, as you may end up the wrong way. My diet is for me, and if you copy it, you may not get the results you want.
Please feel free however to ask me questions, as this log is for entertainment purposes only and for you guys to capture what it’s like.
Current situation.
13 weeks out currently
Here are some photos taken last week
111kg
Roughly 8% body fat give or take, @Pigsy can confirm with his laser eyes.
In this phase I’m looking to increase training performance in both my weights and cardio. As this will lead automatically to the results needed over the 5 weeks. I’m looking to only get stronger, fuller and harder over the next 5 weeks as most of my fat is off. I’m not drying out as of yet as it’s not necessarily the right thing to do when looking to increase training performance and cardio metrics, the goal is to optimise these two facets to enable a leaner, rounder and fuller physique.
I have maintained this level of body fat in preparation for Season A over the last 3 months, which has been relatively easy and relaxed. I have consistently continued my contest prep habits and routine throughout the last 3 months with very minimal breaks in between. I have up held my cardio 4/5 a week
With daily steps exceeding 10,000
My diet has not changed, carb cycling between 3800 and 4700 cals.
Now coming towards contest, I’m tightening up total calorie intake. I go off weekly
Consumed calories to give me an idea of how much body fat I’ll be losing based off calculations of energy stored in fat.
Only changes made are the total calorie intake and gear - gear has been lowered over the last 4 weeks to prepare for this. Dosing will increase very marginally, if at all. As I won’t need much as I need to make a tough weight of 102kg from 111kg. Depending on the prep, I may compete in super heavy’s, where I don’t believe I’ll be competitive enough as I have not been training for this category,
See below










Medium Carb days
Days 1245
300 - Protien
450 - Carbs
65 - Fat
3585 cals










High Carb Days
Days 36
270 - Protien
700 - carbs
40- Fat
4240 cals










Low Carb day
Day 7
270 - Protien
250 - carbs
90 fat
2890cals
10,000 + steps
Rest










Cardio/Movement
40 mins cardio x 5 days per week
300 cals per session
8K - 10K steps










Now the cycle.
I pin everyday multiple times per day as I like predictability and stable bloods, so I can make adjustments on the fly and I know what will come of this. I am placing a heavy emphasis on cognitive function, sleep hygiene and productivity, as I don’t need to go balls out with gear and the diet to get lean. This cycle is again not for you to copy, I practise and prioritise safety but will push the needle if I need to harder.
Test E: 400mg weekly
Mast E: 300mg weekly
Primo E: 600mg weekly
Tren A: 70mg weekly
Anadrol: 30mg per day
HGH: 6IU
Total androgen load
650mg
Total anabolic load
900mg
Total load of 1550mg per week
The Anabolic used is to simply increase fullness and training performance whilE slowly chopping away at the glutes and lower back. I need to make
Weight, so overdosing in androgens is not needed.
Fat burning and cognitive stack:
Kaizen Blend @Driven-Nutrition (Carnitine, Choline and NAD+) 1ML pre cardio ( this is more of a shoutout to probably the best thing that’s happened to our Aussie scene, im not sponsored or endorsed by these guys)
200mcg t4 pre cardio
SLUPP3322 2mg per day split (Driven nutrition)
Into PWO and Pre Cardio
Methylene Blue 20mg
Support stack
NAC
TUDCA
BERGAMONT
TELMISARTAN
ASTRALAGUS
NMN
B COMPLEX
MAGNESIUM BIGLYCINATE
VALERIAN ROOT
ASHWAGANDA
RHODOLIA
DANDELION ROOT
AGED GARLIC
MYBRAINCO GUT REPAIR
Training will be split over 6 days
Chest and triceps
Back and biceps
Quad focused leg day + hamstrings
Shoulders
Arms
Hamstring focused + quads
Abs to be done on each medium carb day.
I’ll be updating my log with training that’s more detailed and what I eat over the next coming days, which won’t change other then when it needs too. So I eat the same foods day in and out and will be focusing more on updates of the physique, training, gear and food when appropriate.
Thank you again for @Liquid Gold Labs for sponsorship and allowing me to do this as it’s my dream, hopefully pulling a pro card along the way
