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Approved Log Fat loss cycle Log

MarkNV

MarkNV

Chairman
Chairman VIP
EVO VIP
EVO Logger
I am 60 years old
6’1”
259 lbs
20%BF
Lift 5 to 6 days a week
Have a Trainer for two of those days
Fasted Cardio at 0230 in the morning 4 days a week.
I am maintaining a 500 a day deficit at 1875 calories 500 down from maintenance.
I log all of my meals,
I weigh everything
Down 25 lbs, working for 30 more.
300 mg a week of Test C with an AI to help
Maintain muscle while in deficit
500 mcg HCG twice a week
Tirzepatide once a week

Breakfast is always 3 eggs, 5 ounces ground chicken a 10 in high fiber low carb tortilla
60 grams of protein and roughly 450 calories.
Lunch and dinner run close to the same.


I am working to cut fat so I can run a cycle that I have mapped out and will log as well.
Pictures are what I have logged today.
 

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MarkNV said:
I am 60 years old
6’1”
259 lbs
20%BF
Lift 5 to 6 days a week
Have a Trainer for two of those days
Fasted Cardio at 0230 in the morning 4 days a week.
I am maintaining a 500 a day deficit at 1875 calories 500 down from maintenance.
I log all of my meals,
I weigh everything
Down 25 lbs, working for 30 more.
300 mg a week of Test C with an AI to help
Maintain muscle while in deficit
500 mcg HCG twice a week
Tirzepatide once a week

Breakfast is always 3 eggs, 5 ounces ground chicken a 10 in high fiber low carb tortilla
60 grams of protein and roughly 450 calories.
Lunch and dinner run close to the same.


I am working to cut fat so I can run a cycle that I have mapped out and will log as well.
Pictures are what I have logged today.
Click to expand...

MarkNV said:
Added pictures
Click to expand...
Welcome to the EVO family :D @MarkNV this is a very impressive log. You look really good for 60 y/o already, big arms big shoulders and you are overall thick in muscle base, big respect.
We have another oldschool vet also around your age @Mobster he's on the podcast as a co-host, check his log here
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/

MarkNV said:
Breakfast is always 3 eggs, 5 ounces ground chicken a 10 in high fiber low carb tortilla
60 grams of protein and roughly 450 calories.
Lunch and dinner run close to the same.
Click to expand...
I checked your diet, seems you are very low on protein carbs and fats, this is your daily EVERY day routine or is this 1 off?

MarkNV said:
Lift 5 to 6 days a week
Have a Trainer for two of those days
Fasted Cardio at 0230 in the morning 4 days a week.
Click to expand...
Diet, Training, Cardio
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc actual time
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.
MarkNV said:
Maintain muscle while in deficit
500 mcg HCG twice a week
Tirzepatide once a week
Click to expand...
This is all you use? no TRT?

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

thank you and share more :)
 
LevButlerov said:
Welcome to the EVO family :D @MarkNV this is a very impressive log. You look really good for 60 y/o already, big arms big shoulders and you are overall thick in muscle base, big respect.
We have another oldschool vet also around your age @Mobster he's on the podcast as a co-host, check his log here
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438/


I checked your diet, seems you are very low on protein carbs and fats, this is your daily EVERY day routine or is this 1 off?


Diet, Training, Cardio
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc actual time
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.

This is all you use? no TRT?

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

thank you and share more :)
Click to expand...
Seems like lev got most down, but id presume to tirzepatde is keeping his appetite low?
@MarkNV is that so? 1250 cals at your weight and body comp doesn't seem exact- mind starting a log nd saying with us everything ou eat that day?
Id assume also on trt to maintain the size as well
 
Thank you, it has been hard work to lose the 25 lbs so far, I am hungry 😁 i do get roughly 1875 calories a day and north of 200 grams of protein. About 100 to 150 carbs a day. It is hard though.
Okay, the pics of the food log are only what I have logged today. I will eat two more times and get more calories, and yes, the Tirzepatide really kills my appetite and it is hard to eat more but it is easy to stay in the deficit.

I thought I put in that I am using 300 mg Test C a week to help Maintain muscle and not lose to much. I do have to use an AI.


Supplementation is
Zinc
Magnesium
D3
K2
Krill oil
B Complex
An organ support
Creatine
 
MarkNV said:
Thank you, it has been hard work to lose the 25 lbs so far, I am hungry 😁 i do get roughly 1875 calories a day and north of 200 grams of protein. About 100 to 150 carbs a day. It is hard though.
Okay, the pics of the food log are only what I have logged today. I will eat two more times and get more calories, and yes, the Tirzepatide really kills my appetite and it is hard to eat more but it is easy to stay in the deficit.

I thought I put in that I am using 300 mg Test C a week to help Maintain muscle and not lose to much. I do have to use an AI.


Supplementation is
Zinc
Magnesium
D3
K2
Krill oil
B Complex
An organ support
Creatine
Click to expand...
Ohh very good for you bro I'm trying for around 40 pounds- I'm doing sarms and reta (check log for reasoning). 1875 cals seems a lot better, and macros seem good too.
Today was a good starting point for a log bro don't worry. Tirzepatde must work ha ha but ya my appetite is hog wild so I need reta.

Trt was my assumption, 300 mg is high but that is what I'm going to cruise on too.

Supplements look good, bu I recommend turca, milk thistle, nac, and psyllium husk. Others recommend n2guard I ont use it but it helps. Ou may not need it on trt but eventualy keep in mind.
 
MarkNV said:
I listen to Stevesmi and Mobster every time they post a podcast on youtube. Mobster, being an old timer as well has motivated me in a very huge and positive way.
And I listen when he preaches to get your ass in shape and lose the fat before you cycle.
Click to expand...
Good idea bro
MarkNV said:
Tomorrow I will start logging my meals into this and what I did in the gym.
Thank you all for your input
Click to expand...
Yep np
 
rodannis789 said:
Ohh very good for you bro I'm trying for around 40 pounds- I'm doing sarms and reta (check log for reasoning). 1875 cals seems a lot better, and macros seem good too.
Today was a good starting point for a log bro don't worry. Tirzepatde must work ha ha but ya my appetite is hog wild so I need reta.

Trt was my assumption, 300 mg is high but that is what I'm going to cruise on too.

Supplements look good, bu I recommend turca, milk thistle, nac, and psyllium husk. Others recommend n2guard I ont use it but it helps. Ou may not need it on trt but eventualy keep in mind.
Click to expand...
Thank you!! I will most definitely use all the sups You recommended, I will need them soon in the future.
I will check out your log, i am looking forward to seeing what people do and how they are doing it.
This will be a fun journey, and now I feel support for needed information
 
MarkNV said:
Thank you, it has been hard work to lose the 25 lbs so far, I am hungry 😁 i do get roughly 1875 calories a day and north of 200 grams of protein. About 100 to 150 carbs a day. It is hard though.
Okay, the pics of the food log are only what I have logged today. I will eat two more times and get more calories, and yes, the Tirzepatide really kills my appetite and it is hard to eat more but it is easy to stay in the deficit.

I thought I put in that I am using 300 mg Test C a week to help Maintain muscle and not lose to much. I do have to use an AI.


Supplementation is
Zinc
Magnesium
D3
K2
Krill oil
B Complex
An organ support
Creatine
Click to expand...
Please start doing daily food updates for at least 1-2 weeks, we need to understand your base. :D @MarkNV
what do you take for organ liver support? n2guard?
 
Hell yeh man we got some good people on here
MarkNV said:
Thank you!! I will most definitely use all the sups You recommended, I will need them soon in the future.
I will check out your log, i am looking forward to seeing what people do and how they are doing it.
This will be a fun journey, and now I feel support for needed information
Click to expand...
 
MarkNV said:
Tomorrow I will start logging my meals into this and what I did in the gym.
Thank you all for your input
Click to expand...
Thank you :D
 
MarkNV said:
I listen to Stevesmi and Mobster every time they post a podcast on youtube. Mobster, being an old timer as well has motivated me in a very huge and positive way.
And I listen when he preaches to get your ass in shape and lose the fat before you cycle.
Click to expand...
I love the podcast too, for new guys reading here it is
https://www.evolutionary.org/podcasts/
 
MarkNV said:
I am 60 years old
6’1”
259 lbs
20%BF
Lift 5 to 6 days a week
Have a Trainer for two of those days
Fasted Cardio at 0230 in the morning 4 days a week.
I am maintaining a 500 a day deficit at 1875 calories 500 down from maintenance.
I log all of my meals,
I weigh everything
Down 25 lbs, working for 30 more.
300 mg a week of Test C with an AI to help
Maintain muscle while in deficit
500 mcg HCG twice a week
Tirzepatide once a week

Breakfast is always 3 eggs, 5 ounces ground chicken a 10 in high fiber low carb tortilla
60 grams of protein and roughly 450 calories.
Lunch and dinner run close to the same.


I am working to cut fat so I can run a cycle that I have mapped out and will log as well.
Pictures are what I have logged today.
Click to expand...
How different does it feel working with the trainer?
 
Good morning Mobster!! I feel Like I am getting my ass kicked when I work out with her, I work out harder and in a way that I would never do on my own. I get my core work done with her and I don’t have to think about whether or not I have any reps in reserve because there is always another set of hands to grab the weight in case I hit failure. And she is hot, so that helps!!
 
MarkNV said:
I listen to Stevesmi and Mobster every time they post a podcast on youtube. Mobster, being an old timer as well has motivated me in a very huge and positive way.
And I listen when he preaches to get your ass in shape and lose the fat before you cycle.
Click to expand...
@Mobster is roughly your age i believe or maybe a year older.

it is great to hear that we motivated you. @MarkNV

might want to transition to retatrutide eventually from tirz. it is a step above it. but awesome job so far and let's get you further from here!
 
MarkNV said:
I am 60 years old
6’1”
259 lbs
20%BF
Lift 5 to 6 days a week
Have a Trainer for two of those days
Fasted Cardio at 0230 in the morning 4 days a week.
I am maintaining a 500 a day deficit at 1875 calories 500 down from maintenance.
I log all of my meals,
I weigh everything
Down 25 lbs, working for 30 more.
300 mg a week of Test C with an AI to help
Maintain muscle while in deficit
500 mcg HCG twice a week
Tirzepatide once a week

Breakfast is always 3 eggs, 5 ounces ground chicken a 10 in high fiber low carb tortilla
60 grams of protein and roughly 450 calories.
Lunch and dinner run close to the same.


I am working to cut fat so I can run a cycle that I have mapped out and will log as well.
Pictures are what I have logged today.
Click to expand...
@MarkNV bros seem like your goals very good especially for your age.
you look like you in good shape now
You got any pictures from back before?
 
MarkNV said:
I am 60 years old
6’1”
259 lbs
20%BF
Lift 5 to 6 days a week
Have a Trainer for two of those days
Fasted Cardio at 0230 in the morning 4 days a week.
I am maintaining a 500 a day deficit at 1875 calories 500 down from maintenance.
I log all of my meals,
I weigh everything
Down 25 lbs, working for 30 more.
300 mg a week of Test C with an AI to help
Maintain muscle while in deficit
500 mcg HCG twice a week
Tirzepatide once a week

Breakfast is always 3 eggs, 5 ounces ground chicken a 10 in high fiber low carb tortilla
60 grams of protein and roughly 450 calories.
Lunch and dinner run close to the same.


I am working to cut fat so I can run a cycle that I have mapped out and will log as well.
Pictures are what I have logged today.
Click to expand...
@MarkNV you are looking strong here.
good job on the breakfast. 3 eggs, ground chicken, and high fiber eating. love it!
 
MarkNV said:
I am 60 years old
6’1”
259 lbs
20%BF
Lift 5 to 6 days a week
Have a Trainer for two of those days
Fasted Cardio at 0230 in the morning 4 days a week.
I am maintaining a 500 a day deficit at 1875 calories 500 down from maintenance.
I log all of my meals,
I weigh everything
Down 25 lbs, working for 30 more.
300 mg a week of Test C with an AI to help
Maintain muscle while in deficit
500 mcg HCG twice a week
Tirzepatide once a week

Breakfast is always 3 eggs, 5 ounces ground chicken a 10 in high fiber low carb tortilla
60 grams of protein and roughly 450 calories.
Lunch and dinner run close to the same.


I am working to cut fat so I can run a cycle that I have mapped out and will log as well.
Pictures are what I have logged today.
Click to expand...
@MarkNV Bro got mad respect for this for sure 259 lbs and 20% body fat. You make the man for sure. Good consistency, doing hardcore fasted cardio. Early in the morning.
 
This mornings log
0235 on the treadmill for 40 minutes!
I have a DEEP strain in my keft glute and had to go slow…but still got it done!
Came home, took tirzepatide dose, went back to bed for a few hours.
Breakfast:
4 eggs
5 ounces ground chicken
High fiber tortilla
1 cup black coffee
1/4 cup rice
700 calories
68 G protein
34 g carbs
 
MarkNV said:
I am 60 years old
6’1”
259 lbs
20%BF
Lift 5 to 6 days a week
Have a Trainer for two of those days
Fasted Cardio at 0230 in the morning 4 days a week.
I am maintaining a 500 a day deficit at 1875 calories 500 down from maintenance.
I log all of my meals,
I weigh everything
Down 25 lbs, working for 30 more.
300 mg a week of Test C with an AI to help
Maintain muscle while in deficit
500 mcg HCG twice a week
Tirzepatide once a week

Breakfast is always 3 eggs, 5 ounces ground chicken a 10 in high fiber low carb tortilla
60 grams of protein and roughly 450 calories.
Lunch and dinner run close to the same.


I am working to cut fat so I can run a cycle that I have mapped out and will log as well.
Pictures are what I have logged today.
Click to expand...
@MarkNV i'm a big fan of this setup. looks really good.
fasted cardio is on point and you are doing great on this. breakfast looks solid as well !
 
MarkNV said:
This mornings log
0235 on the treadmill for 40 minutes!
I have a DEEP strain in my keft glute and had to go slow…but still got it done!
Came home, took tirzepatide dose, went back to bed for a few hours.
Breakfast:
4 eggs
5 ounces ground chicken
High fiber tortilla
1 cup black coffee
1/4 cup rice
700 calories
68 G protein
34 g carbs
Click to expand...
Afternoon
Two scoops protein, 280 calories 56 g protein 6 carbs
 
T-RexAlpha said:
I am still seeing it, Also remove your banner with your pic, crop or blur your face or have a Mod help you
Click to expand...
He's in the USA, steroids are pretty much legal here, relax.
 
MarkNV said:
I thought I had deleted it. Thanks! I may need to reach out for help
Click to expand...
You have nothing to worry about, you're 60, this is like TRT for you, perfectly normal for personal use.
 
training session
Shoulders, we did a relatively light shoulder day with high reps.
Upright rows 50 lb barbell 3x15 last set to failire
Dumbbell presses 40 lb 3x15 last set to failure
Lateral raises 20lbs 3x15 last set to failure

I have a deep glute pull so legs kinda suck right now.
Seating single leg extensions 50lbs 3 x15
Horizontal squat machine only a 30% movement very light 3 x20
Calve raises until I couldn’t

Post meal 8 ounces ground chicken
3 eggs cup of spinach
550 calories 68 GM protein
 
Thursday before dawn
0215 fasted cardio 45 minutes
Chest incline
135x15x2
Dumbell press
50 x 12
60 x 8
Flat bench
180 x 10
205 x 8
225 x 6
245 x 4
Tri’s
Straight bar pushdown
140 x 12 x 3
rope push down
80 x 12 x 3
Kickbacks
Light x 15 x 3
Skull crushers
50 lb barbell x 12 x 3

Will do a different lift next chest day

Core
 
T-RexAlpha said:
Bro, you see anyone else doing that? Nah, supporting a brother is also looking out for him. Hey, Im no mans keeper. People can do what they want.
Click to expand...
Actually older guys, we have multiple that are doing this.
T-RexAlpha said:
Lev know what he is doing. I dont doubt him for a min. When he tells me something, I listen. So if he says relax then we are good. I am just all about helping and supporting this community. I appreciate so many people here so its hard not to want to look our for our iron bros and sisters.
Click to expand...
 
MarkNV said:
I am seeing that! Joining this group was more like being brought into a family and it has been cool!
I always appreciate a little looking after!!
Click to expand...
We appreciate you in the EVO family :D
 
MarkNV said:
Thursday before dawn
0215 fasted cardio 45 minutes
Chest incline
135x15x2
Dumbell press
50 x 12
60 x 8
Flat bench
180 x 10
205 x 8
225 x 6
245 x 4
Tri’s
Straight bar pushdown
140 x 12 x 3
rope push down
80 x 12 x 3
Kickbacks
Light x 15 x 3
Skull crushers
50 lb barbell x 12 x 3

Will do a different lift next chest day

Core
Click to expand...
Do you have time for 15min post workout cardio? @MarkNV
 
LevButlerov said:
Do you have time for 15min post workout cardio? @MarkNV
Click to expand...
I actually did that!! Did some easy treadmill work to cool off.
Just like everyone else in the gym, I have an injury or two 😁
I am being careful and easy with cardio right now, I am trying to get a really bad strain to heal up without compromising that part of my workout….tough freaking balance for sure
 
MarkNV said:
I actually did that!! Did some easy treadmill work to cool off.
Just like everyone else in the gym, I have an injury or two 😁
I am being careful and easy with cardio right now, I am trying to get a really bad strain to heal up without compromising that part of my workout….tough freaking balance for sure
Click to expand...
With injuries for sure be careful. :D how bad is the injury and where usually? @MarkNV
do you have deep experience with bpc157 tb500 and how many times you used it?
hgh?
 
LevButlerov said:
With injuries for sure be careful. :D how bad is the injury and where usually? @MarkNV
do you have deep experience with bpc157 tb500 and how many times you used it?
hgh?
Click to expand...
I have a bad glute strain right up around that butt bone! It is slowly getting better but damn it sure is in a bad spot. And a bad impingement in my right shoulder that I work around, it
Makes it hard to realize good strength gains. But I manage!!
I have zero experience with BPC 157 or TB500. I have read and studied up a little bit on BPC.
I would like to try HGH for a long term thing.
I just don’t know enough about who would produce a quality product, I see a lot out there with different price points but I don’t know enough to know who is legit and who isn’t and is it a case where you get what you pay for and is price shopping a good idea?
I have much to learn and there is so much!
 
MarkNV said:
Added pictures
Click to expand...
You look fantastic for 60 brother definitely big welcome into the community and will be following along 💪
 
MarkNV said:
Thank you!!
Click to expand...
bro i can tell you one of my people. you did any time in clink? you got thick shoulders i think you did.. or you biker gang for sure
 
MarkNV said:
Hopefully not, it is hard as hell to get the needed protein in and I can see just wasting away, but for the next 9 weeks I will be for sure….that is what I have left. I will decide on how to proceed then.
Click to expand...
a lot of people keep a small maintenance dose
 
BodyMonster34 said:
bro i can tell you one of my people. you did any time in clink? you got thick shoulders i think you did.. or you biker gang for sure
Click to expand...
No hahaha. Navy, Helicopter Squadron, rough growing up. Grew up splitting wood all summer for heat and shoveling snow all winter!!
RoySimpson said:
@MarkNV Welcome to the forums bro! I will be following along!
Click to expand...
thank you!!
Everyone has been awesome!
 
MarkNV said:
I have a bad glute strain right up around that butt bone! It is slowly getting better but damn it sure is in a bad spot. And a bad impingement in my right shoulder that I work around, it
Makes it hard to realize good strength gains. But I manage!!
I have zero experience with BPC 157 or TB500. I have read and studied up a little bit on BPC.
I would like to try HGH for a long term thing.
I just don’t know enough about who would produce a quality product, I see a lot out there with different price points but I don’t know enough to know who is legit and who isn’t and is it a case where you get what you pay for and is price shopping a good idea?
I have much to learn and there is so much!
Click to expand...
Glute strain? are you sure this is not sciatic nerve pinched? @MarkNV

For bpc157/tb, USA made peptides are best from umbrella labs, trusted supplier
https://umbrellalabs.is/shop/peptides/peptide-vials/bpc-157-peptide-vials/
 
MarkNV said:
Breakfast at 1200 hours. I am just post a s screen shot of what I log for food, so much easier.

Weekly weigh is tomorrow morning
Click to expand...

MarkNV said:
There was 60 grams protein and very few carbs. Will be low carbs today and then more carbs tomorrow for the afternoon lift
Click to expand...
Add 1/2 avocado in morning for breakfast.
 
MarkNV said:
No hahaha. Navy, Helicopter Squadron, rough growing up. Grew up splitting wood all summer for heat and shoveling snow all winter!!

thank you!!
Everyone has been awesome!
Click to expand...
bro you def biker gang with that beard. if you end up in prison you would get jumped first night with that look
 
Yesterday was my dose of tirzepatide, that means today it is really hard to eat. I am just not hungry. I am going to keep it simple tonight. I am nowhere near the calories I need nor will I get them. I am going to have a double scoop of protein, 56 grams protein, and see how I feel in about an hour and try again for food then
 
MarkNV said:
I can totally do that, makes sense. Clean fats are good
Click to expand...
Adding healthy fats, and adding a lot of potassium, avocados very high potassium levels. @MarkNV
 
MarkNV said:
Yesterday was my dose of tirzepatide, that means today it is really hard to eat. I am just not hungry. I am going to keep it simple tonight. I am nowhere near the calories I need nor will I get them. I am going to have a double scoop of protein, 56 grams protein, and see how I feel in about an hour and try again for food then
Click to expand...
can you tell us how you're doing tirzepatide? in detail please what days of week and doses. @MarkNV
 
LevButlerov said:
can you tell us how you're doing tirzepatide? in detail please what days of week and doses. @MarkNV
Click to expand...
I am at the highest dose, I get it from the trt clinic, I just follow the instructions they gave me. The dose was increased in stages and I am on the last stage. Every Wednesday at roughly 0200 hours before the gym. SC injection
 
MarkNV said:
😂😂 Damn good thing I “mostly” stay outta trouble!
Click to expand...
bro guys like us meant to go to prison for life. we dangerous men. i can tell by your pic how dangerous you are. i bet you shanked many
 
MarkNV said:
I am at the highest dose, I get it from the trt clinic, I just follow the instructions they gave me. The dose was increased in stages and I am on the last stage. Every Wednesday at roughly 0200 hours before the gym. SC injection
Click to expand...
No problem so what is the dose?
 
LevButlerov said:
You need to start splitting the dose into micro doses, 2mgs 5x/week. @MarkNV
Click to expand...
I will try that. I am already not hungry...until the end of the week and then oh boy!!
I will start the microdosing on the upcoming Wednesday. I just took a whole dose last Wednesday.
 
Todays morning routine
cardio 0215 hours 45 minutes treadmill
0943 hours breakfast
3 eggs
5 oz 85/15 ground beef with diced peppers and onions
Tortilla wrap
Half an Avocado
740 calories
56 g protein
only 5 grams of carbs
33 fiber
53 fat

Lift at 1530 hours

will add food throughout the day
 
MarkNV said:
Todays morning routine
cardio 0215 hours 45 minutes treadmill
0943 hours breakfast
3 eggs
5 oz 85/15 ground beef with diced peppers and onions
Tortilla wrap
Half an Avocado
740 calories
56 g protein
only 5 grams of carbs
33 fiber
53 fat

Lift at 1530 hours

will add food throughout the day
Click to expand...
Ayeee like to see some ground beef in there.
 
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