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Cutting log

Hendo212

Hendo212

<B>EVO Logger</B>
EVO Logger
G'day Lads,

A few of you guys have asked for a log on this cut in another post so figured I'd do my best to post up what the 6 week back end of this cut looks like, I'll try to update every Saturday after I've checked in.

6/5: 90.9kg @ 9.33% BF

Training 5 days with cardio at 10,000 steps and 30 minute walk each night.

Saturday - Shoulders
Sunday - Arms
Monday - Chest
Tuesday - Back
Wednesday- Legs

Week 1 cals - 2674

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
270g tuna
2 cups rice
100g mixed veg

Meal 3 - Pre training
220g chicken
200g sweet potato
100g veggies

1 scoop shake - post training

Meal 4
220g chicken
200g veg

13/5: 89.9kg @ 8.57% BF

Week 2 cals - 2475

Diet for week 2 slightly changed with Meal 2 going from 270g tuna to 180g and Meal 3 & 4 droping from 220g to 200g of chicken.

Not on cycle currently but trialing 2 on 2 off of Sub O2 clen @ 40mcg per day.

Will try drop another update Saturday.
 
Hendo212 said:
G'day Lads,

A few of you guys have asked for a log on this cut in another post so figured I'd do my best to post up what the 6 week back end of this cut looks like, I'll try to update every Saturday after I've checked in.

6/5: 90.9kg @ 9.33% BF

Training 5 days with cardio at 10,000 steps and 30 minute walk each night.

Saturday - Shoulders
Sunday - Arms
Monday - Chest
Tuesday - Back
Wednesday- Legs

Week 1 cals - 2674

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
270g tuna
2 cups rice
100g mixed veg

Meal 3 - Pre training
220g chicken
200g sweet potato
100g veggies

1 scoop shake - post training

Meal 4
220g chicken
200g veg

13/5: 89.9kg @ 8.57% BF

Week 2 cals - 2475

Diet for week 2 slightly changed with Meal 2 going from 270g tuna to 180g and Meal 3 & 4 droping from 220g to 200g of chicken.

Not on cycle currently but trialing 2 on 2 off of Sub O2 clen @ 40mcg per day.

Will try drop another update Saturday.
Click to expand...

following bro keep at it
 
Hendo212 said:
G'day Lads,

A few of you guys have asked for a log on this cut in another post so figured I'd do my best to post up what the 6 week back end of this cut looks like, I'll try to update every Saturday after I've checked in.

6/5: 90.9kg @ 9.33% BF

Training 5 days with cardio at 10,000 steps and 30 minute walk each night.

Saturday - Shoulders
Sunday - Arms
Monday - Chest
Tuesday - Back
Wednesday- Legs

Week 1 cals - 2674

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
270g tuna
2 cups rice
100g mixed veg

Meal 3 - Pre training
220g chicken
200g sweet potato
100g veggies

1 scoop shake - post training

Meal 4
220g chicken
200g veg

13/5: 89.9kg @ 8.57% BF

Week 2 cals - 2475

Diet for week 2 slightly changed with Meal 2 going from 270g tuna to 180g and Meal 3 & 4 droping from 220g to 200g of chicken.

Not on cycle currently but trialing 2 on 2 off of Sub O2 clen @ 40mcg per day.

Will try drop another update Saturday.
Click to expand...

Great you got a LOG Up I was checking your clenbuterol thread.

Remember clenbuterol is 2 days on 2 days off or it will stop working.

And do you have organ liver support on this stack like n2guard?

On the training part, can you post more details like what exercises and what reps etc please and a picture with face blurred would be good. 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.
 
thanks for sharing we love it
 
g2g log I'm watching this
 
subbed to your log for sure
 
Hendo212 said:
G'day Lads,

A few of you guys have asked for a log on this cut in another post so figured I'd do my best to post up what the 6 week back end of this cut looks like, I'll try to update every Saturday after I've checked in.

6/5: 90.9kg @ 9.33% BF

Training 5 days with cardio at 10,000 steps and 30 minute walk each night.

Saturday - Shoulders
Sunday - Arms
Monday - Chest
Tuesday - Back
Wednesday- Legs

Week 1 cals - 2674

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
270g tuna
2 cups rice
100g mixed veg

Meal 3 - Pre training
220g chicken
200g sweet potato
100g veggies

1 scoop shake - post training

Meal 4
220g chicken
200g veg

13/5: 89.9kg @ 8.57% BF

Week 2 cals - 2475

Diet for week 2 slightly changed with Meal 2 going from 270g tuna to 180g and Meal 3 & 4 droping from 220g to 200g of chicken.

Not on cycle currently but trialing 2 on 2 off of Sub O2 clen @ 40mcg per day.

Will try drop another update Saturday.
Click to expand...

nice update stay at it bro
 
A few days late but better then nothing, no pics yet but will post up before and after for sure.

Height - 6"1

Wk3- 89.1kg, 800g down
8.06% bf, down .51%

Diet update:
Dropped meal 2 carbs by 50g
Dropped from half an avo to 1/4
Changed from chicken to fish for one days pre training meal

Training:

Chest:
3x8 flat 40kg DB'S
3x8 incline 35kg DB'S
3x15 DB flys 15kg DB's
3x8 seated cable flys 36kg each side

Shoulders:
3x8 DB press 30kg DB'S
3x15 laterals 15kg DB's
3x15 rear delt fly 12.5kg DB's
3x10 Smith machine upright rows 60kg
3x15 rear cable flys

Back:
3x10 cable lat pulldowns 72kg
3x10 Chest supported rows 35kg DB's
3x10 Chin ups
3x10 seated rows 84kg
3x10 straight arm pulldown

Quads:
3x8 squats 140kg
3x10 split squats 15kg DB's
3x20 leg extension

Arms:
3x10 DB curls 15kg SS with 3x10 hammer curls 12.5kg
3x10 iso curls 12.5kg DB's
3 x fail Cable curls
3x15 cable triceps push down 66kg
3x10 overhead rope extension 42kg
3x10 cable skull crusher 66kg

Abs: 3 rounds, 3 x per week
3x10 leg raise
3x10 cable crunches
3x10 bench crunches
 
Hendo212 said:
A few days late but better then nothing, no pics yet but will post up before and after for sure.

Height - 6"1

Wk3- 89.1kg, 800g down
8.06% bf, down .51%

Diet update:
Dropped meal 2 carbs by 50g
Dropped from half an avo to 1/4
Changed from chicken to fish for one days pre training meal

Training:

Chest:
3x8 flat 40kg DB'S
3x8 incline 35kg DB'S
3x15 DB flys 15kg DB's
3x8 seated cable flys 36kg each side

Shoulders:
3x8 DB press 30kg DB'S
3x15 laterals 15kg DB's
3x15 rear delt fly 12.5kg DB's
3x10 Smith machine upright rows 60kg
3x15 rear cable flys

Back:
3x10 cable lat pulldowns 72kg
3x10 Chest supported rows 35kg DB's
3x10 Chin ups
3x10 seated rows 84kg
3x10 straight arm pulldown

Quads:
3x8 squats 140kg
3x10 split squats 15kg DB's
3x20 leg extension

Arms:
3x10 DB curls 15kg SS with 3x10 hammer curls 12.5kg
3x10 iso curls 12.5kg DB's
3 x fail Cable curls
3x15 cable triceps push down 66kg
3x10 overhead rope extension 42kg
3x10 cable skull crusher 66kg

Abs: 3 rounds, 3 x per week
3x10 leg raise
3x10 cable crunches
3x10 bench crunches
Click to expand...

Welcome back to the EVO fam.

Can we see a more detailed meal layout? 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. Not clear of your changes.

and your picture, why no face blurred picture? you can post that right now no need to wait
 
yes meals please and pic
 
dont be shy with picture we dont judge but we want to see it
 
Hendo212 said:
A few days late but better then nothing, no pics yet but will post up before and after for sure.

Height - 6"1

Wk3- 89.1kg, 800g down
8.06% bf, down .51%

Diet update:
Dropped meal 2 carbs by 50g
Dropped from half an avo to 1/4
Changed from chicken to fish for one days pre training meal

Training:

Chest:
3x8 flat 40kg DB'S
3x8 incline 35kg DB'S
3x15 DB flys 15kg DB's
3x8 seated cable flys 36kg each side

Shoulders:
3x8 DB press 30kg DB'S
3x15 laterals 15kg DB's
3x15 rear delt fly 12.5kg DB's
3x10 Smith machine upright rows 60kg
3x15 rear cable flys

Back:
3x10 cable lat pulldowns 72kg
3x10 Chest supported rows 35kg DB's
3x10 Chin ups
3x10 seated rows 84kg
3x10 straight arm pulldown

Quads:
3x8 squats 140kg
3x10 split squats 15kg DB's
3x20 leg extension

Arms:
3x10 DB curls 15kg SS with 3x10 hammer curls 12.5kg
3x10 iso curls 12.5kg DB's
3 x fail Cable curls
3x15 cable triceps push down 66kg
3x10 overhead rope extension 42kg
3x10 cable skull crusher 66kg

Abs: 3 rounds, 3 x per week
3x10 leg raise
3x10 cable crunches
3x10 bench crunches
Click to expand...

Great info and a weight loss too
 
Full diet to go along with my last update and finally a pic

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
180g tuna
200g white rice
100g mixed veg
1/4 avo

Meal 3 - Pre training
220g chicken/white fish 1 x per week
200g sweet potato
100g veggies

1 scoop shake - post training

Meal 4
220g chicken
200g veg
e43d34bbf8626ec8ceb64065ad772548.jpg
 
Hendo212 said:
A few days late but better then nothing, no pics yet but will post up before and after for sure.

Height - 6"1

Wk3- 89.1kg, 800g down
8.06% bf, down .51%

Diet update:
Dropped meal 2 carbs by 50g
Dropped from half an avo to 1/4
Changed from chicken to fish for one days pre training meal

Training:

Chest:
3x8 flat 40kg DB'S
3x8 incline 35kg DB'S
3x15 DB flys 15kg DB's
3x8 seated cable flys 36kg each side

Shoulders:
3x8 DB press 30kg DB'S
3x15 laterals 15kg DB's
3x15 rear delt fly 12.5kg DB's
3x10 Smith machine upright rows 60kg
3x15 rear cable flys

Back:
3x10 cable lat pulldowns 72kg
3x10 Chest supported rows 35kg DB's
3x10 Chin ups
3x10 seated rows 84kg
3x10 straight arm pulldown

Quads:
3x8 squats 140kg
3x10 split squats 15kg DB's
3x20 leg extension

Arms:
3x10 DB curls 15kg SS with 3x10 hammer curls 12.5kg
3x10 iso curls 12.5kg DB's
3 x fail Cable curls
3x15 cable triceps push down 66kg
3x10 overhead rope extension 42kg
3x10 cable skull crusher 66kg

Abs: 3 rounds, 3 x per week
3x10 leg raise
3x10 cable crunches
3x10 bench crunches
Click to expand...

I like the workout
 
Hendo212 said:
Full diet to go along with my last update and finally a pic

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
180g tuna
200g white rice
100g mixed veg
1/4 avo

Meal 3 - Pre training
220g chicken/white fish 1 x per week
200g sweet potato
100g veggies

1 scoop shake - post training

Meal 4
220g chicken
200g veg
e43d34bbf8626ec8ceb64065ad772548.jpg
Click to expand...

You're looking very good, leaning out nicely.

The diet, almost perfect but you need a ew things added.

Meal 2 add 1 tbps of fish oil and Meal 4 add 1 tbps of fish oil, liquid, that will be 24 grams of omega 3 fats added.

And Meal 1 replace peanut butter with walnuts, much better omega 3:6 ration fat.

your protein shake how big is it? grams of protein
 
ripped to shreds tight waist congrats
 
g2g log Shred city on the body
 
sweet bod you a true champion for pushing hard
 
keep at it bro...making progress
 
Thanks for all the feedback lads, great bunch of blokes here [emoji108].

Update from yesterday's check in.

Drop in meal 2 carbs and white fish up from 1 per week to 2 per week and also fish oil added to Meal 2 and 4.

Dropped cheat meal out this week so fingers crossed for sub 7% at next check in.

Weight - 88.6, Down 500g
BF - 7.73%, Down 0.33%

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
180g tuna
250g white rice dropped to 125g
100g mixed veg
1/4 avo
1 tbs fish oil

Meal 3 - Pre training
220g chicken/white fish 2 x per week
200g sweet potato
100g veggies

1 scoop shake (24g protein) - post training

Meal 4
220g chicken dropped to 200g
200g veg
1 tbs fish oil
 
Hendo212 said:
Thanks for all the feedback lads, great bunch of blokes here [emoji108].

Update from yesterday's check in.

Drop in meal 2 carbs and white fish up from 1 per week to 2 per week and also fish oil added to Meal 2 and 4.

Dropped cheat meal out this week so fingers crossed for sub 7% at next check in.

Weight - 88.6, Down 500g
BF - 7.73%, Down 0.33%

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
180g tuna
250g white rice dropped to 125g
100g mixed veg
1/4 avo
1 tbs fish oil

Meal 3 - Pre training
220g chicken/white fish 2 x per week
200g sweet potato
100g veggies

1 scoop shake (24g protein) - post training

Meal 4
220g chicken dropped to 200g
200g veg
1 tbs fish oil
Click to expand...

now thats a better diet with fish oil and omega 3

and post training i suggest add 1tbps raw honey to the protein shake
 
dont stop the updates
 
g2g log hows your training
 
update us more good diet
 
Hendo212 said:
Thanks for all the feedback lads, great bunch of blokes here [emoji108].

Update from yesterday's check in.

Drop in meal 2 carbs and white fish up from 1 per week to 2 per week and also fish oil added to Meal 2 and 4.

Dropped cheat meal out this week so fingers crossed for sub 7% at next check in.

Weight - 88.6, Down 500g
BF - 7.73%, Down 0.33%

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
180g tuna
250g white rice dropped to 125g
100g mixed veg
1/4 avo
1 tbs fish oil

Meal 3 - Pre training
220g chicken/white fish 2 x per week
200g sweet potato
100g veggies

1 scoop shake (24g protein) - post training

Meal 4
220g chicken dropped to 200g
200g veg
1 tbs fish oil
Click to expand...

We try to help
 
Hendo212 said:
Thanks for all the feedback lads, great bunch of blokes here [emoji108].

Update from yesterday's check in.

Drop in meal 2 carbs and white fish up from 1 per week to 2 per week and also fish oil added to Meal 2 and 4.

Dropped cheat meal out this week so fingers crossed for sub 7% at next check in.

Weight - 88.6, Down 500g
BF - 7.73%, Down 0.33%

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
180g tuna
250g white rice dropped to 125g
100g mixed veg
1/4 avo
1 tbs fish oil

Meal 3 - Pre training
220g chicken/white fish 2 x per week
200g sweet potato
100g veggies

1 scoop shake (24g protein) - post training

Meal 4
220g chicken dropped to 200g
200g veg
1 tbs fish oil
Click to expand...

good amount of healthy fats
 
Hendo212 said:
Thanks for all the feedback lads, great bunch of blokes here [emoji108].

Update from yesterday's check in.

Drop in meal 2 carbs and white fish up from 1 per week to 2 per week and also fish oil added to Meal 2 and 4.

Dropped cheat meal out this week so fingers crossed for sub 7% at next check in.

Weight - 88.6, Down 500g
BF - 7.73%, Down 0.33%

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
180g tuna
250g white rice dropped to 125g
100g mixed veg
1/4 avo
1 tbs fish oil

Meal 3 - Pre training
220g chicken/white fish 2 x per week
200g sweet potato
100g veggies

1 scoop shake (24g protein) - post training

Meal 4
220g chicken dropped to 200g
200g veg
1 tbs fish oil
Click to expand...

diet looks good here bro

- - - Updated - - -

Hendo212 said:
G'day Lads,

A few of you guys have asked for a log on this cut in another post so figured I'd do my best to post up what the 6 week back end of this cut looks like, I'll try to update every Saturday after I've checked in.

6/5: 90.9kg @ 9.33% BF

Training 5 days with cardio at 10,000 steps and 30 minute walk each night.

Saturday - Shoulders
Sunday - Arms
Monday - Chest
Tuesday - Back
Wednesday- Legs

Week 1 cals - 2674

Diet: Fast till 11am
Meal 1
60g oats
1 tbs peanut butter
2 scoops protein

Meal 2
270g tuna
2 cups rice
100g mixed veg

Meal 3 - Pre training
220g chicken
200g sweet potato
100g veggies

1 scoop shake - post training

Meal 4
220g chicken
200g veg

13/5: 89.9kg @ 8.57% BF

Week 2 cals - 2475

Diet for week 2 slightly changed with Meal 2 going from 270g tuna to 180g and Meal 3 & 4 droping from 220g to 200g of chicken.

Not on cycle currently but trialing 2 on 2 off of Sub O2 clen @ 40mcg per day.

Will try drop another update Saturday.
Click to expand...

good start bro keep at it
 
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