Approved Log End of the First Cycle - Priming for the next Blast Log

[JBond24]

Hi all,

It has been about two weeks since my last update.

This week is week 5 on 150mg per week (TRT); I am feeling great; however, I can definitely feel the regression at the gym, but nothing crazy,

Last week was a bit all over the place with diet and training, as I had friends visiting for a family celebration and some more food and alcohol, but I'm back on track this week.

I am planning to run TRT for two weeks more and then do bloodwork and see if everything is back to baseline and start my bulking cycle in mid-March.

I've attached last week's check-in pics. I'll post progress pics next week after losing the extra kgs I put in this week, hahaha

Thanks again to @Sassy's Pharmaceuticals for the support and great products.

 

[Npcclassicphysique champ]

Hi all,

It has been about two weeks since my last update.

This week is week 5 on 150mg per week (TRT); I am feeling great; however, I can definitely feel the regression at the gym, but nothing crazy,

Last week was a bit all over the place with diet and training, as I had friends visiting for a family celebration and some more food and alcohol, but I'm back on track this week.

I am planning to run TRT for two weeks more and then do bloodwork and see if everything is back to baseline and start my bulking cycle in mid-March.

I've attached last week's check-in pics. I'll post progress pics next week after losing the extra kgs I put in this week, hahaha

Thanks again to @Sassy's Pharmaceuticals for the support and great products.

@JBond24 welcome back to the EVO family bro lets get some training info up if you cant get diet up and some meal pics at least

 

[JBond24]

Hey, just logging my food for the last few days.

It has been a bit all over the place as I had a few big celebrations but I am back on track this week

Feb 18, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Avocado, 25 g	40	2g	4g	1g	0mg	2mg	0g	2g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Chicken breast, grilled, skinless, 60 g	106	0g	3g	18g	58mg	212mg	0g	0g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Lunch
Coles - Iceberg Blend Salad, 75 gram	17	2g	1g	0g	--	--	2g	2g
Steak - Eye Fillet, 160 g	234	0g	10g	35g	--	--	--	--
Maxs Supershred - Caramel Crunch, 60 g	184	5g	5g	22g	0mg	130mg	2g	2g
Dinner
Oh So Natural Wholefoods (Aldi) - Peanut Butter - Crunchy (375g), 20 gram	124	2g	11g	5g	--	1mg	0g	2g
pure product - hydrolyzed wheybprotein isolate, 40 grams	132	1g	1g	36g	1mg	50mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Snacks
Maxs Supershred - Caramel Crunch, 60 g	184	5g	5g	22g	0mg	130mg	2g	2g
Bread - Bread Baguette, 0.15 baguette	90	18g	1g	3g	0mg	0mg	0g	1g
TOTALS	1645	77g	70g	170g	76mg	1225mg	24g	13g

Feb 19, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Avocado, 10 g	16	1g	1g	0g	0mg	1mg	0g	1g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 25 g	44	0g	1g	7g	24mg	88mg	0g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Grenade - Caramel chaos bar, 1 bar	203	21g	7g	21g	--	96mg	2g	3g
Lunch
Casaba, 50 gram(s)	14	3g	0g	1g	0mg	5mg	3g	0g
Chicken breast, grilled, skinless, 160 g	282	0g	9g	47g	154mg	565mg	0g	0g
Vetta - protein spiral pasta, 100 gram	343	51g	2g	25g	--	--	2g	10g
Dinner
Wellness Road - Soy protein crips, 30 gram	109	8g	0g	18g	--	246mg	0g	0g
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
TOTALS	1696	124g	50g	192g	196mg	1750mg	25g	16g

Feb 20, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 0.8 cup	83	8g	3g	5g	13mg	67mg	8g	0g
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Builders - Protein Bar, Chocolate Peanut Butter, 1 bar	290	29g	11g	20g	0mg	330mg	17g	2g
Lunch
Bread - Bread Baguette, 0.1 baguette	60	12g	0g	2g	0mg	0mg	0g	0g
Chicken breast, grilled, skinless, 160 g	282	0g	9g	47g	154mg	565mg	0g	0g
TOTALS	1119	71g	40g	114g	244mg	1794mg	28g	4g

Feb 24, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Builders - Protein Bar, Chocolate Peanut Butter, 1 bar	290	29g	11g	20g	0mg	330mg	17g	2g
Lunch
Arepa - Arepa, 100 g	190	37g	5g	5g	5mg	270mg	1g	3g
Homemade - Reina Pepiada, 150 g Cooked	231	5g	11g	29g	74mg	65mg	--	3g
Dinner
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
TOTALS	1072	90g	40g	105g	80mg	781mg	30g	10g

 

[JBond24]

Workout – 24/Feb/25

Pull

Pull Up

1 - 9 reps

2 - 9 reps

3 - 10 reps

Reverse Grip Lat Pulldown (Cable)

1 - 39kg x 16 reps

2 - 45kg x 15 reps

3 - 52kg x 13 reps

4 - 59kg x 12 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Shrug (Dumbbell)

1 - 30kg x 15 reps

2 - 30kg x 12 reps

3 - 30kg x 12 reps

Rear Delt Reverse Fly (Machine)

1 - 39kg x 12 reps

2 - 39kg x 12 reps

3 - 42kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 16 reps

2 - 30kg x 13 reps

3 - 30kg x 15 reps

Hammer Curl (Dumbbell)

1 - 10kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 16 reps

 

[Npcclassicphysique champ]

Hey, just logging my food for the last few days.

It has been a bit all over the place as I had a few big celebrations but I am back on track this week

Feb 18, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Avocado, 25 g	40	2g	4g	1g	0mg	2mg	0g	2g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Chicken breast, grilled, skinless, 60 g	106	0g	3g	18g	58mg	212mg	0g	0g
Zooper Dooper - No Sugar Zooper Dooper, 70 ml	14	4g	0g	0g	--	14mg	--	--
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Lunch
Coles - Iceberg Blend Salad, 75 gram	17	2g	1g	0g	--	--	2g	2g
Steak - Eye Fillet, 160 g	234	0g	10g	35g	--	--	--	--
Maxs Supershred - Caramel Crunch, 60 g	184	5g	5g	22g	0mg	130mg	2g	2g
Dinner
Oh So Natural Wholefoods (Aldi) - Peanut Butter - Crunchy (375g), 20 gram	124	2g	11g	5g	--	1mg	0g	2g
pure product - hydrolyzed wheybprotein isolate, 40 grams	132	1g	1g	36g	1mg	50mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
Snacks
Maxs Supershred - Caramel Crunch, 60 g	184	5g	5g	22g	0mg	130mg	2g	2g
Bread - Bread Baguette, 0.15 baguette	90	18g	1g	3g	0mg	0mg	0g	1g
TOTALS	1645	77g	70g	170g	76mg	1225mg	24g	13g

Feb 19, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Avocado, 10 g	16	1g	1g	0g	0mg	1mg	0g	1g
Latte, 1 cup	103	10g	4g	7g	17mg	84mg	10g	0g
Chicken breast, grilled, skinless, 25 g	44	0g	1g	7g	24mg	88mg	0g	0g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Grenade - Caramel chaos bar, 1 bar	203	21g	7g	21g	--	96mg	2g	3g
Lunch
Casaba, 50 gram(s)	14	3g	0g	1g	0mg	5mg	3g	0g
Chicken breast, grilled, skinless, 160 g	282	0g	9g	47g	154mg	565mg	0g	0g
Vetta - protein spiral pasta, 100 gram	343	51g	2g	25g	--	--	2g	10g
Dinner
Wellness Road - Soy protein crips, 30 gram	109	8g	0g	18g	--	246mg	0g	0g
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
TOTALS	1696	124g	50g	192g	196mg	1750mg	25g	16g

Feb 20, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Latte, 0.8 cup	83	8g	3g	5g	13mg	67mg	8g	0g
Chicken breast, grilled, skinless, 80 g	141	0g	4g	24g	77mg	282mg	0g	0g
Coles - Mozarella Shredded Cheese, 32 g	104	1g	8g	8g	--	154mg	1g	1g
Coles - Burrito Tortilla Wraps, 43 g	133	21g	4g	3g	0mg	396mg	2g	1g
Aldi Berg Leg Ham - Leg Ham, 24 gram	26	0g	1g	5g	--	--	--	--
Builders - Protein Bar, Chocolate Peanut Butter, 1 bar	290	29g	11g	20g	0mg	330mg	17g	2g
Lunch
Bread - Bread Baguette, 0.1 baguette	60	12g	0g	2g	0mg	0mg	0g	0g
Chicken breast, grilled, skinless, 160 g	282	0g	9g	47g	154mg	565mg	0g	0g
TOTALS	1119	71g	40g	114g	244mg	1794mg	28g	4g

Feb 24, 2025

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugar	Fiber
Breakfast
Builders - Protein Bar, Chocolate Peanut Butter, 1 bar	290	29g	11g	20g	0mg	330mg	17g	2g
Lunch
Arepa - Arepa, 100 g	190	37g	5g	5g	5mg	270mg	1g	3g
Homemade - Reina Pepiada, 150 g Cooked	231	5g	11g	29g	74mg	65mg	--	3g
Dinner
Blueberries, 1 cup	42	11g	0g	1g	0mg	1mg	7g	2g
pure product - hydrolyzed wheybprotein isolate, 50 grams	165	2g	1g	45g	1mg	63mg	1g	--
lyttos - Greek Style Natural Yogurt- Lactose free, 1.4 gram	154	6g	12g	5g	--	52mg	4g	--
TOTALS	1072	90g	40g	105g	80mg	781mg	30g	10g

Workout – 24/Feb/25

Pull

Pull Up

1 - 9 reps

2 - 9 reps

3 - 10 reps

Reverse Grip Lat Pulldown (Cable)

1 - 39kg x 16 reps

2 - 45kg x 15 reps

3 - 52kg x 13 reps

4 - 59kg x 12 reps

Dumbbell Row

1 - 25kg x 12 reps

2 - 25kg x 12 reps

3 - 25kg x 12 reps

Shrug (Dumbbell)

1 - 30kg x 15 reps

2 - 30kg x 12 reps

3 - 30kg x 12 reps

Rear Delt Reverse Fly (Machine)

1 - 39kg x 12 reps

2 - 39kg x 12 reps

3 - 42kg x 12 reps

Bicep Curl (Barbell)

1 - 25kg x 16 reps

2 - 30kg x 13 reps

3 - 30kg x 15 reps

Hammer Curl (Dumbbell)

1 - 10kg x 15 reps

2 - 12.5kg x 15 reps

3 - 12.5kg x 16 reps

food and training on point bro @JBond24 but your protein level is lacking on all days i see it
you really gotta step it up imo

 

[stevesmi]

i had to google what zooper gooper was or whatever. its an ice pop from australia. gotta be a crazy weird different in the food names

 

[Mobster]

Try and lower the amount of shop brought meals. Cook as much from scratch as much as possible

 

[ceo]

Bros. I think you making good progress and steady.
Excited to see how much you can get improved.

 

[ROIDDERS]

Definitely think you can make improvements to what you're eating.

Definitely too much process stuff.

 

[chesty]

Food prepping is going to be what you need to start doing, man.

Prep your own food and box them up and save them for the future.

 

[Ulter]

I like the salad and steak option for lunch.
Stuff like that makes more sense.

 

[e2]

This is kind of like, If It Fits your Macros, where you're detailing your Macros.

But you need to focus more on the specific Foods You're eating

 

[2Thick]

You want to basically transition to eating more of a natural diet.

Too much stuff out of packages and jars.

 

[Vadim Fedorov]

You definitely have room to improve the amount of vegetables you're getting.
That's something you can definitely improve on.

 

[Wootoom]

chicken breast looks good, you want to avoid all these protein bars.

Here, they are two processed. If you insist on them, make your own.

 

[Masonic Bodybuilder]

chicken breast looks good, you want to avoid all these protein bars.

Here, they are two processed. If you insist on them, make your own.

Good idea. Making your own protein bars allows you to control all the ingredients going in them.

 

[JBond24]

chicken breast looks good, you want to avoid all these protein bars.

Here, they are two processed. If you insist on them, make your own.

Thank you Bro, you're a right, I need to reduce the protein bars, they are pretty conviene when you don't have time to cook and want to keep your macros but i know they are very processed food

 

[JBond24]

Good idea. Making your own protein bars allows you to control all the ingredients going in them.

Yes, I started trying some home-made recipes using protein soy beans

 

[JBond24]

You definitely have room to improve the amount of vegetables you're getting.
That's something you can definitely improve on.

Agreed, I need to make an effort to add more vegies to the diet.

 

[JBond24]

You want to basically transition to eating more of a natural diet.

Too much stuff out of packages and jars.

I'll try - i think I need to get into food prep over the weekend. Just don't have enough time to cook well during the week.

I think food prep will help with that