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I like the new routine. Keep us updated on how it is treating you. Love that you are getting the 45 minutes cardio daily too.
bro you look in really good I like the chest day
legs legs and more legs you can't beat it
very strong exercises you're pushing it it's nice
I like the routine
Keep up the great work!
A few weeks has passed and some small but noticeable changes so far, 8 more weeks to go! Brick by brick, step by step! No changes to training and diet so far, I will be changing it soon and will update it here.
Below is my "12 months" transformation comparison, fair to say that I gained some muscle and lost a bit of fat.
Below is my "12 months" transformation comparison, fair to say that I gained some muscle and lost a bit of fat.
Last edited:
LevButlerov
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if you want to tighten up that excess fat around the belly
then you need to do some fasting
then you need to do some fasting
Wow, you can literally see a change in every part of your body. Amazing job so far! Love your mindset too of brick by brick.
Definitely a big change!
Hey guys,
It’s been a little while since my last update, so I wanted to check in and share the latest progress with you all.
Starting with a photo comparison—16 months ago vs. now. It's crazy to look back and see how far I've come on this journey.
Since my last update in October (during my bulk), a lot has changed. I'm now just a few weeks away from stepping on stage for my first bodybuilding competition! It’s surreal because when I started, I had no idea this would even be on the cards.
Currently, I’m sitting at 7% body fat, 91kg, and 180cm, prepping to compete in both Bodybuilding and Classic Physique. Fingers crossed!
Now, onto my current routine…
Here’s the protocol I’ve been following:
EOD:
test p 100mg (fasting)
Tren 50mg (fasting)
mast 100mg (fasting)
anastro 0.5mg (fasting)
clen 60mcg (fasting)
stan 75mg (8/8hr)
Training days:
anavar 50mg (25mg 1hr before 1st workout then 25mg 12 hours later)
Diet:
~2000 cal split into 5 meals (pretty basic)
Meal 1 ~430 cal:
Smoothie (peanut butter, whey, oats, frozen berries, kiwi, pineapple, husk and chia)
Meal 2 ~350 cal:
250g of broccoli, 150g of chicken breast
Meal 3 ~440 cal:
250g of broccoli, 200g of chicken breast
Meal 4 ~360 cal:
100g of rice, 100g of chicken breast
Meal 5 ~380cal:
200g of egg whites, 100g of chicken breast, 100g of broccoli, 200g of pineapple
Training:
I've split my training into 2
Morning Routine:
Push:
Afternoon Routine:
Push:
Supplements:
Magnesium first thing in the morning (Nature's Way from woolies)
Liver detox first thing in the morning (swisse from woolies)
Pre Workout (Anabol Stack3d)
Creatine (premimsups)
L-Glutamine (Genetix)
L-Carnitine (premimsups)
Intra Workout (EHP Labs Beyond)
Protein Power (Optimum Nutrition)
My last Test results:
Happy days!
It’s been a little while since my last update, so I wanted to check in and share the latest progress with you all.
Starting with a photo comparison—16 months ago vs. now. It's crazy to look back and see how far I've come on this journey.
Since my last update in October (during my bulk), a lot has changed. I'm now just a few weeks away from stepping on stage for my first bodybuilding competition! It’s surreal because when I started, I had no idea this would even be on the cards.
Currently, I’m sitting at 7% body fat, 91kg, and 180cm, prepping to compete in both Bodybuilding and Classic Physique. Fingers crossed!
Now, onto my current routine…
Here’s the protocol I’ve been following:
EOD:
test p 100mg (fasting)
Tren 50mg (fasting)
mast 100mg (fasting)
anastro 0.5mg (fasting)
clen 60mcg (fasting)
stan 75mg (8/8hr)
Training days:
anavar 50mg (25mg 1hr before 1st workout then 25mg 12 hours later)
Diet:
~2000 cal split into 5 meals (pretty basic)
Meal 1 ~430 cal:
Smoothie (peanut butter, whey, oats, frozen berries, kiwi, pineapple, husk and chia)
Meal 2 ~350 cal:
250g of broccoli, 150g of chicken breast
Meal 3 ~440 cal:
250g of broccoli, 200g of chicken breast
Meal 4 ~360 cal:
100g of rice, 100g of chicken breast
Meal 5 ~380cal:
200g of egg whites, 100g of chicken breast, 100g of broccoli, 200g of pineapple
Training:
I've split my training into 2
Morning Routine:
Push:
- Dumbbell Bench Press (Chest) - 9 sets x 10 reps
- Smith Machine Decline Bench Press (Wide Grip) (Chest) - 4 sets x 10 reps
- Cable Incline Fly (Chest) - 3 sets x 8 reps
- Cable Upper Chest Crossover (Chest) - 3 sets x 10 reps
- Cable Mid Chest Crossover (Chest) - 3 sets x 10 reps
- Cable Straight Arm Crossover (Chest) - 3 sets x 10 reps
- Cable Lat Pulldown (Wide Grip) (Back) - 5 sets x 20, 18, 15, 12, 10 reps
- Cable Seated Row (Back) - 4 sets x 10 reps
- Cable Pullover (Supine) (Back) - 4 sets x 10 reps
- Cable Front Lat Pulldown (Close Grip) (Back) - 4 sets x 10 reps
- Cable One-Arm Seated Row (Back) - 3 sets x 10 reps
- Barbell Bent-Over Row (Back) - 3 sets x 10 reps
- Dumbbell Seated Bent-Over Reverse Fly (Shoulders) - 3 sets x 10 reps
- Cable Seated Row to Neck (Shoulders) - 3 sets x 10 reps
- Machine Leg Extension (Upper Legs) - 5 sets x 20, 15, 12, 10, 8 reps
- Barbell Squat (Upper Legs) - 4 sets x 10 reps
- Machine Leg Press (Upper Legs) - 4 sets x 10 reps
- Smith Machine Single-Leg Calf Raise (Lower Legs) - 4 sets x 20 reps
- Smith Machine Single-Leg Calf Raise (Lower Legs) - 4 sets x 20 reps
Afternoon Routine:
Push:
- Dumbbell Seated Shoulder Press (Shoulders) - 4 sets x 10 reps
- Dumbbell One-Arm Lateral Raise (Shoulders) - 4 sets x 10 reps
- Cable Front Raise (Shoulders) - 3 sets x 15 reps
- Cable Lateral Raise (Shoulders) - 3 sets x 15 reps
- Cable Tricep Pushdown (V-Bar) (Triceps) - 3 sets x 10 reps
- EZ Bar Tricep Extension (Triceps) - 3 sets x 10 reps
- Dumbbell Seated One-Arm Tricep Extension (Triceps) - 3 sets x 10 reps
- Dumbbell Concentration Curl (Biceps) - 4 sets x 10 reps
- Cable Rope Hammer Curl (Biceps) - 4 sets x 10 reps
- Dumbbell One-Arm Preacher Curl (Biceps) - 4 sets x 10 reps
- Cable Wrist Curl (Forearms) - 3 sets x 10 reps
- Donkey Calf Raise (Lower Legs) - 4 sets x 20 reps
- Barbell Ab Rollout (Kneeling) (Abs) - 3 sets x 15 reps
- Plank (Abs) - 3 sets x 1:00
- Barbell Romanian Deadlift (Upper Legs) - 5 sets x 20, 15, 12, 10, 8 reps
- Machine Seated Leg Curl (Upper Legs) - 4 sets x 12 reps
- Barbell Hip Thrust (Glutes) - 3 sets x 15 reps
- Cable Pull Through (Glutes) - 3 sets x 15 reps
- Cable Kneeling Crunch (Abs) - 3 sets x 15 reps
- Leg Raise (Abs) - 3 sets x 15 reps
- Hanging Leg Raise (Abs) - 3 sets x 15 reps
Supplements:
Magnesium first thing in the morning (Nature's Way from woolies)
Liver detox first thing in the morning (swisse from woolies)
Pre Workout (Anabol Stack3d)
Creatine (premimsups)
L-Glutamine (Genetix)
L-Carnitine (premimsups)
Intra Workout (EHP Labs Beyond)
Protein Power (Optimum Nutrition)
My last Test results:
Happy days!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@bss welcome back to the EVO family, we missed you
you're a guy with every 4 months check in lolYou blood work looks like from August 2024, anything more recent?
honestly the before and after results are amazing, no question you have made amazing gains and leaned out, true bodybuilder, but are you coming back to the EVO family to udpate us more?
Sorry indeed I uploaded the "wrong" bloods lol too much to upload at once haha..@bss welcome back to the EVO family, we missed you
You blood work looks like from August 2024, anything more recent?
honestly the before and after results are amazing, no question you have made amazing gains and leaned out, true bodybuilder, but are you coming back to the EVO family to udpate us more?
Here are my most recent bloods done in December 2024 before started my cutting:
I try to post here as aften as possible, I don't change much my routine or diet very often so usually there's not much to update until I change =)
Cheers for the heads up!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
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I change every 4 months more or less.
That is a crazy transformation!!! Super impressive!!!!
Excellent job man. For sure.
You've made an amazing transformation and you're going to keep improving.
You've made an amazing transformation and you're going to keep improving.
Liver detox is very important.
How do you like the Magnesium? Do you feel like it's making a difference?
How do you like the Magnesium? Do you feel like it's making a difference?
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Bro, you look good now.
But man, I like to before. Men should be big. That's how I like them.
But man, I like to before. Men should be big. That's how I like them.
Bell of a change man. Nice job
Hard to tell but I take it just in case, just when I wake up I have my breakfast and take all the essentials vitamins and minerals. My bloods looks perfect so it must be working
My meals are very ugly trust me you don't want to see it
I eat it all cold straight from the fridge, I'm not really fussy about food.
Quick update on how do I feel:
5 weeks out from the show, and the nerves are kicking in big time. Energy is low, training is brutal, but recovery is solid—sleeping like a baby… except for the constant midnight toilet trips (pretty sure that’s the Stan kicking in).
Not gonna lie, I’m way less chatty at the gym now—just in, get it done, and out. Patience is running thin, but no PIPs, so at least the gear is solid and clean. Sticking to the diet 100%—no extras, no cheats, no sauce, just plain, raw fuel. So far, so good!
5 weeks out from the show, and the nerves are kicking in big time. Energy is low, training is brutal, but recovery is solid—sleeping like a baby… except for the constant midnight toilet trips (pretty sure that’s the Stan kicking in).
Not gonna lie, I’m way less chatty at the gym now—just in, get it done, and out. Patience is running thin, but no PIPs, so at least the gear is solid and clean. Sticking to the diet 100%—no extras, no cheats, no sauce, just plain, raw fuel. So far, so good!
@bss dont worry the stage will welcome you broyou look great
increase your daily posing, you posing?
Thank you bro, appreciate it!
I train posing everyday mandatories and extras (bodybuilding and classic physique) and also trying to get my routine posing on point too.
I train vacuum every morning too and breathing exercises.
