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We learn to love putting in the work when we see the results ey haha
fun sized pick her up and do whatever
@milbous1 great update man the physique is looking really good
thank you
yeah she would like being thrown around
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asian?
coon ass cajun
mines white but dark complexion gets really tan olive colored i guess
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I mean the 4'8 girl?
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@milbous1 looking very lean bro!
yeah as long as i don’t add a lot of carbs i can pretty much eat myself to bursting and just lean out and pack on a little muscle.no such thing as too much eating
I used to work with a Cajun guy. Never heard “coon ass” until he said it. Or never realized what it was. They’re considered their own racial minority, right? But a really strange background
they might consider themselves a racial minority.part of her family is coon ass i kind of think of swamp people i suppose. she talks normal except a little southern twang. kinda grew up poor in the country some of her family has that thick cajun accent though dad, grandma, one aunt and couple uncles.
I read some crazy stuff about French/native mixed people moving all the way down there. But I can’t find it now
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keep the carbs moderate or low you'll always have a good lean feel
well the 12 hour shifts are finally over only made it three times to the gym last week. still ate good and healthy. went and did back and biceps today after this was our meal. i ate a pound of chicken and 1/3 of a piece of the dubai cheesecake.
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Finally you can get back to normal! 12 hours is hard to pull off with good training @milbous1
the chicken looks good and I see you had some good cheesecake there!
normal training and normal sunday routine with dinner and meal prep chicken for work, steak green beans sweet potato and a piece of cornbread muffin for dinner
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i used jiffy mix and made it. It is little bit over cooked
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add some protein powder to it?
Proof it can be done
@milbous1 you get a big Steve approval on that meal on the right. that is the perfect bodybuilder meal right there. i would tell anyone looking to cut, recomp, OR bulk.
You certainly worked your ass off with those 12 hour shifts. When I used to work a lot. I used to basically do shorter workouts. And I would do a lot of high intensity cardio. It only take 5 or 10 minutes. @milbous1
bros dubai cheesecake sound interesting. why they call it dubai? lol. @milbous1 It must be super expensive.
@milbous1 meals are looking great! making me hungry just looking at this! its healthy and good looking food too
meal prep looks outstanding! Lots of good food in there. I see the high quality proteins in the potatoes as well I like it. @milbous1
no the family doesn’t do the protein like me sunday is family day i don’t go stupid on my diet but it’s relaxed I eat my protein like i’m supposed to and a few odds and ends I had a 1/3 of a piece of cheesecake and a cornbread muffin every thing else was healthy though. Some sundays i’ll eat blueberry waffles with real maples syrup with my daughter things like that. Usally sunday is leg day so i can load up on some extra calories with out it effecting me. 90 percent of my diet or more is on point.
i slack off on intense cardio when i do my 12 hour shifts. I usally put between 16-20000 steps in on those days. a lot of stairs and stuff. but i keep my work out at right around a hour and only around 1 minute breaks between sets
that’s my sunday meal right there pretty much every sunday you can look back and see that picture in some form or another
if i was in a bulk i would add oatmeal with peanut butter and honey or agave nectar for dessert. them meals are about 3 months away
Nice one
yeah when i used to work sometimes 2 days straight i would do some things like pushups
bros but why dubai? it like middle eastern cheesecake?
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bros never heard of that. pretty cool stuff
@milbous1 cannot go wrong with that chicken!
@milbous1 glad to hear the longer shifts are over brother. Way to stay consistent and keep it going during the long days.
yeah i don’t get stupid with what i eat like i used to. but the little things like breakfast with my daughter especially when she makes the waffles. or a small bowl of i cream instead of the whole half gallon i buy the pint size and her and i will split it.that's smart actually
perfect finger food at work .
12 hr shit amd that step count is more then most cardio sessions anyway brother haha nice work
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I’m still here. I am still doing 400 grams of protein or more most days of the week. i have added kiwis and avocados to my daily routine. I eat the kiwi skin and all they are so good.Idk if it’s in my head or what, but I have been craving both of those really bad. more often than not chicken is my primary protein for work lunch but i still eat smoked salmon and my canned fishes. here and there
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Good to see the update and that pic is packed with high protein foods. Chicken, salmon, and canned fish keep you covered on lean and omega sources both.
keep the 400 gram protein king crown I'm sure you can do it @milbous1
It funny i never used to eat the kiwi skin, had never even thought to. But i was driving one day and my friend had always just told me to just eat it lol so i tried it and it actually isnt bad at all haha. If im on the move ill eat the skin but if i have time and and sitting down ill still cut it off
man i was peeling kiwi and i decided to ask siri if i could eat it and siri said good source of fiber. So i ate it and liked it. great work snack. a kiwi and some chicken or a yogurt.i don’t get the fuzzy kiwi’s i get the golden kiwi at sam’s club 7-8 of them for 6$ I have been eating two or three a day. really they are pretty low in caloriesIt funny i never used to eat the kiwi skin, had never even thought to. But i was driving one day and my friend had always just told me to just eat it lol so i tried it and it actually isnt bad at all haha. If im on the move ill eat the skin but if i have time and and sitting down ill still cut it off
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I'm not sure you can eat the skin raw like that for kiwi, but you're hardcore for it lol
you can it’s good. i don’t get the fuzzy kiwi’s
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oh i was thinking the fuzzy kind lol
Damn bro you're getting ripped. Your back looks amazing!
thank you back is one of my favorite days
I think they are the gold kiwi that have a smooth skin. some of the skins are a kinda tough some are almost like apple skins but like i said great work snack
it’s definitely getting close to time to put some muscle on but i know that will bring water and fat not too much fat if im good with my diet.
You can make steady lean gains with a high protein low fat diet and the right compound selection. I added 13lbs on a 16 week cycle of test, var, primo, NPP, and Proviron. Ran the injectibles to a peak dose of 300mg each. No real sides other than a bit of bacne.
I added about 15lbs on cycle but held onto 13 still lean as ever. Now my weight is finally starting to move up again a bit about 10 weeks off cycle.
@BeMe can you elaborate on low fat? Do you mean say keep fat at a maintenance level and increase protein (and carbs?) for the gains?
For me I kept my fat around 100g per day. I was weighing between 177-190lbs. The odd day I'd let it get up close to 200 and treat it as a refeed but generally not too often. I kept a carbs kinda lowish too but that more a personal thing cuz I find carb heavy meals sap me of my energy while digesting and I eat a couple hours before I train everytime. Carbs I kept around 200g but cycled them up to 300g on a heavy work or training day
Im doing a eq test and var cycle in january I was thinking about adding npp the first 12 weeks and the last 4 stopping the npp and using the var. a guy i was talking to said that he ran that cycle and put on close to 20 pounds and could clearly see his abs the whole cycle. i’ve never really been this good looking physically. I was close to it when i was younger i was 250 in a size 36 pants but i didn’t have clearly defined abs you could see them but not like now. I was probably close to 18-20 percent body fat then. i’m doing 70mg of npp right now for my joints and my trt dose of 180 a week . I do 20 mg of npp every other day. that’s awesome you were able to hold on to that much of your gains
You look good. I went and checked out your pics. I looked at the last page. That’s kinda my goal look and size not so huge you can’t wash your back but definitely solid af. That would probably be somewhere around 220 pounds for me. How much cardio do you do.I’ve noticed if i don’t do my cardio b4 i workout. I generally don’t have the desire to after i workout. But when i do cardio first it takes away from my workout a little bit. But the cardio first definitely gets the blood flowing and muscles ready to workout.
I'm in the trades like you bro so I get a good amount of cardio at work. I'm an electrical contractor but I'm on the tools all day so I get a good amount of steps. I do most of my walking with my 50lb tool backpack too so lots of rucking. I aim for 10k steps a day and a lot of days I hit it at work alone. I will do cardio sometimes tho. Usually a few times a week when I didn't get enough steps or when I have good energy on an off day. I hit the treadmill or rower.
When I was on cycle I barely did any cardio tho cuz I was pushing pretty hard with my training.
I ran NPP on the back half of my cycle and it was crazy the performance jump I got from it first day. It was pretty unbelievable. I would probab run it like that again cuz I kickstarted the cycle with Var and got a nice boost from that. Then the primo started to hit around week 4-5 and another noticeable boost. Then when the NPP came in it was a really big jump. It was a pretty great performance arc all cycle.
What’s up yall been a few days. Well I still have been keeping up with my protein intake over 400 grams a day. I started eating a bowl of oatmeal 1/2 cup oats, 1 cup milk, and one serving of pb2 every morning for breakfast. The nights I work out i will eat a bowl as well so 4-5 days a week this is day 8 i have gained about 5-7 pounds of water weight from the extra carbs. I need to break my plateau. I definitely have a little more energy throughout the day. I also started doing super sets i guess you would call it. like when i do back exercise when i get done i rest about 20-30 seconds do biceps rest 20-30 seconds then back. I do that four times go on to the next back and biceps exercise do four sets of each 4 times. definitely feel fuller muscles wise. abs aren’t popping as much until i get that workout pump. Joints aren’t popping definitely feeling better now veins are popping out in places they weren’t b4 when i workout. it feels like im still losing fat just water from the extra carbs daily. I’m going to go hard at least 4 days more than likely 5 days a week until mid december when im back to 13 hours a day 7 days a week for two weeks then it will be every other day until christmas break then i have a week off going to see family in michigan. I will be using my planet fitness black card. i keep for emergency’s. like when my gym is closed at night on the weekend or if i go out of town
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welcome back to the EVO family
we missed you @milbous1 Good work adding supersets. Keep sessions 4-5x per week until the long shifts hit and you’ll keep momentum even when you switch to the Planet Fitness setup.
At 400g protein and the added oats you’re holding water from carbs not fat imo
Glad to hear everything is going well bro. Your version of a superset sounds kinda rough lol. Almost like one crazy long superset. That's gangster.
Your work schedule sounds nuts. That is gonna be a grind and then some.
@milbous1 Oatmeal is a great thing for sure. It's a great way to get some extra carbs. You can also make some nice bars using it.
Ideally a shorter rest if possible but otherwise gold
yes it’s definitely water weight it always happens when i eat a lot of carbs i will probably drop a little bit of the water weight stabilize. Most of my life i was a meat and veggies person until i quit drugs then it was all the sweets i could possibly think about eating for 2.5 ish years. I just need to break this plateau i’m at when i used to workout back in the day i would add oatmeal and peanut butter. I would gain weight and strength i’m hoping i only gain around 2-3 pounds a month. I will have to keep a eye on itwelcome back to the EVO family
Good work adding supersets. Keep sessions 4-5x per week until the long shifts hit and you’ll keep momentum even when you switch to the Planet Fitness setup.
At 400g protein and the added oats you’re holding water from carbs not fat imo
it makes pretty good protein bars
yeah i have it on page 70 or so of my log
I love supersets, I use them in nearly every session to add intensity, so good
I needed to make my time at the gym more efficient i do in 45 -60 minutes what would take me 100 plus minutes doing everything one by one with a minute break in between.Im bundling everything in groups of two or three. you definitely feel more burn super setting things.
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working on it. I’m going to try to go from one to the next when i can do one set of two things with out break in 12 reps I will bump my weight up 5 pounds
sounds like fun going to michigan for the family holidays lol. hopefully you don't eat too much for the tsgiving. get some pics i know MI has good nature @milbous1
Yes my work schedule kinda messes with my gym schedule sometimes. Usually around 2-3 in the afternoon i’m in the gym mentally lol I don’t like working 13 hours a day 7 days a week. It takes a lot out of me. especially when i add the gym to it. However the positive is i’ve made the most money ever this year
bros you can absolutely get in a good workout under 1 hour. i do it all the time. @milbous1 considering my pluming job sometimes i don't have much time to train
yes i try to get 3-4 different exercises in in sets of 4 for each muscle worked so when i was doing each individual exercise by itself it would take close to two hours with any cardio i decided to do and my warm up and cool down. super setting it pretty much cuts it in half and i get a better pump
That will definitely help to do shorter repetitions and a shorter workout that will keep your body heart rate going and you will really get a lot out of your workout that way. @milbous1
That's awesome. The more time you spend training the last time you have to spend money lol. Plus hearing your story is great motivation for the fellow EVO bros. I just finished a 11hr day and I'm gonna get after right now. You don't make excuses so neither will I.
I like that. There’s days when i work the long hours i don’t want to go but when i get there after i do my little warm up I just know it’s gonna be an awesome workout. some of my best workouts are on days i lack motivation in the beginning. My dad wouldn’t let me make excuses growing up. but now that i’m old i have my days where my body makes me rest even if i don’t want to.
i think i was trying to do much weight to quickly in the beginning. I am definitely working on perfecting my form for the whole workout. Making sure that my wrist stay straight elbows don’t move for my bicep and tricep work out. keep my reps steady pace. Working on my forearms a little bit more as well. my wrist have been feeling really good the last couple weeks. I have to accept that i’m old and even on trt i just got to go a little slower than when i was in my early twenties and thirties. Literally after i hit 40 everything went downhill. It’s been a while since my biceps and back have been a little bit sore after a workout. I did the weight i have been doing just without the 60-90 second break in between and i did it with good posture and form.
Technique and form is crucial to stay healthy.
Bros. Any workout is a good workout.
yes i agree with that 100 percent. I just like being able to cook dinner at home and i actually got sore from doing all the same exercises in half ish the time it’s been a while since my back muscles have been sore from working the muscles. not so sore i couldn’t move or anything but on a 1-10 scale like 2 i actually felt like i did something and the some of the pump lasted into the next day for a while
Bros. Very true.
Yea when you're young you can push through anything and there's no repercussions for it. Once you hit like mid 30s suddenly you're not superhuman anymore and you can pay the price for overdoing it. But in your brain you're still young, it gets tough to figure out at times. I still struggle
Now when I over do it I either hurt or go to sleep at 6pm at night the next day
have the weekend off i got i woke up at 3 am which is the time i’ve been getting up lately for work. I ate layed in bed watching tv until 830 am. Family and i got up went to the store for a bit came home cooked steak eggs and waffles for breakfast. pic of breakfast is included with last night’s work out did that work out in 75 minutes goal is to get it in under a hour i also added two more an exercises. I took a nap from noon to 3 now im on my way to the gym to do back and biceps. Then tomorrow is leg day
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I like that meal pic real high protein
@milbous1 that breakfast pic with steak eggs and waffles looks hot.Good day off and solid reset
Back and biceps later after a clean 75 minute session last night keeps momentum sharp!
That's a man's man breakfast right there. Some lumberjack shit haha. Coming off shift is always rough. Nap then gym sounds like a good recipe to reset your internal clock tonight tho!
here’s my average step count for the month so far. I have been only doing cardio like 2-3 days a week and only 1 maybe two have been intense cardio sessions been trying to gain a little bit of muscle as active as i am i burn everything i eat i still climb at least 15-20 flights of stairs daily sometimes more. today i’ve been up and down 4 stories 6 times. does all this count as cardio.
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You’re getting some real movement in with that 15k steps and the daily stairs are solid conditioning!
All that activity absolutely counts as cardio because your heart rate is climbing all day and it keeps you lean while you push @milbous1
All that movement at work and the cardio combined will help you stay nice and lean while you grow. Sucks not having the same amount of energy to pour into the gym as people who work desk jobs, but the big advantage guys like us have is our ability to stay shredded haha
@milbous1 this is a good one! the training is on point. and we love the hard work too
I do steps daily. It's real easy to get up 20 minutes early and shoot out and grab 2000 steps quick
steps are pretty cool. but i would like to see you go the alpha route and do some hardcore running or swimming. try carrying 100 pounds and swimming with that on your back its good cardio @milbous1
it easier to lose weight when we want for sure i’ve put on some water weight with the carbs so my abs don’t pop really good until i’m at the gym but i figure i should be able to break this plateau go back to maintenance and be right back to where i was in a couple weeks. Hopefully it works like that. all i really have to do is eat like a normal person for two or three days and i start losing weight.
Seems like you know your body very well, which is good. @milbous1 I like how you stay patient and you're okay with taking a step back or maintaining. You don't always just improve in a linear fashion.
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