Approved Log First Cycle Log

[WANNABEVEGAN]

Hi everyone this is my first log ever. So there was a lot of information that I layed out on my first post ever(can check my post history and see). To sum it up I feel like my muscle gains are extremely slow in general compared to my peers. When I bulk I just get fat and when I cut I still look very skinny. I have been battling with gut issues for the past many years which also halted my progress alot. It turns out that I need atleast 15g of fiber per 1000 calories in order for me to poop properly or else I get extremely constipated which intereferes alot with my bulk. Sometimes psillium husk helps and other times it does not work as well. Please see my photos of one bulk and one cut cycle when i was heavily tracking my macros before my gut issues occured. The thing is bulking now is possible for me but I need an extremely high amount of fiber which makes me really full. I got back up to 3200 calories a couple months ago but it was extremely hard to get the food in. I was having like 60g+ fiber a day.Nonetheless, please see photo of me now(last picture). I have since reduced calories to 2300 calories and just started maintaining there until I get better advice on what to do. My goal here is to hop on a 300mg test cycle in order to see how I arromatize and to speed up my progress. I posted my blood work on my first post ever if you look at my history. The blood work was from august 2024. I know the consequences this comes with shutting down my HPTA AXIS by potentially maybe permanently damaging my fertility and also I know I would have to be committed to pinning for life. Let me know what you guys think and if maybe I am being irrational and missing something here but I generally have been thinking about getting jacked since I was 16(now 27). I know my progress does not seem like much and I know this is much of an info dump but tbh I see my peers and others grow so easily while not even having to commit as much time on their diet or their training while I feel like I have to be almost perfect and still look like I do not even lift.:

STATS
5'7
132 lbs


TRAINING

5 DAY SPLIT:

BACK/ BI:
ASSISTED PULLUPS 3X10-12
LAT PULLDOWN 4X10-12
BARBELL ROWS 3X10-12
CABLE ROWS 4X15
ISO CABLE ROWS 4X15
BARBELL CURLS 3X12
DUMBBELL HAMMER CURLS 3X12

CHEST / TRI:
INCLINE MACINE 3X10
INCLINE DUMBBELL PRESS 4X12
FLAT DUMBBELL BENCH 3X10
PEC DECK 3X12
DIPS 4X12
TRICEP PULLDOWN 3X12
TRICEP PUSHDOWN 3X12

SHOULDERS:
DUMBBELL SHOULDER PRESS 4X10-12
REAR FLY MACHINE 3X12
LATERAL RAISES 3X12
LATERAL MACHINE RASIES 4X12
FACE PULLS 3X15
SHRUGS 3X12

ARMS:
BARBELL CURL 4X12
DUMBBELL CURLS 3X12
HAMMER CURLS 3X12
TRICEP PUSHDOWN 3X12
TRICEP PULLDOWN 4X12
PREACHER CURLS 3X12
SKULLCRUSHERS 3X12

LEGS:
HACKER SQUATS 3X10
LEG PRESS 4X15
QUAD EXTENSION 4X15
HAMSTRING CURLS 4X15
RDL 4X10
CALF RAISES 3X15





NUTRITION:
currently eating roughly around 2300 calories right now not tracking as hard but I am around that ballpark. going to start back actual tracking this week and will start 2300 as baseline calories. I was up to 3200 2 months ago but that was extremely hard to do with a high fiber diet. let me just list out what I am eating at 2300 as it may be easier to track as I go up in calories week to week and you will all see:

340G C // 44G F // 145G P

240G OATS( blended)
7 OZ 93/7 GROUND BEEF
7 OZ BROWN RICE
160G BLUEBERRIES
20G CHIA SEEDS
2 SCOOP KARBOLYN
2 SCOOP HYDROLYZED PROTEIN POWDER
SOME BROCOLLI SPINACH ON THE SIDE



SUPPLEMENTS:
MAGNESIUM
VITAMIN D
ZINC
B COMPLEX
VITAMIN B12
PROBIOTIC
SOME SEAWEED FOR IODINE HEALTH
FYBERLYZE SUPPLEMENT(CONTAINS PSILLIUM HUSK)

Also when I was at 3200 calories eating was extremely hard having 60+ grams of fiber. Is there anyone able to bulk up with higher calories and with a fiber around there? Thanks!

 

[WANNABEVEGAN]

Oh yea also wanted to add what I tried for my gut issues. It seems like I get extremely constipated and need a lot of fiber in order to poop while other "normal" people do not need as much and can go just fine. I tried digestive enzymes before, apple cider vinegar, probiotics, going gluten free for a month, dairy free and still ill get plugged up often if I do not take enough fiber. I mean eventually if my bulk calories get super high i may need like 8+ scoops of psillium husk but I do not know how safe that is. Also I went through many doctors that cannot cure me and one doctor mentioned I may have hypothyroidism but based on my blood work, I do not know how they came up with that conclusion. They just told me to go gluten free while supplementing with magnesium b vitamins etc.

 

[LevButlerov]

Hi everyone this is my first log ever. So there was a lot of information that I layed out on my first post ever(can check my post history and see). To sum it up I feel like my muscle gains are extremely slow in general compared to my peers. When I bulk I just get fat and when I cut I still look very skinny. I have been battling with gut issues for the past many years which also halted my progress alot. It turns out that I need atleast 15g of fiber per 1000 calories in order for me to poop properly or else I get extremely constipated which intereferes alot with my bulk. Sometimes psillium husk helps and other times it does not work as well. Please see my photos of one bulk and one cut cycle when i was heavily tracking my macros before my gut issues occured. The thing is bulking now is possible for me but I need an extremely high amount of fiber which makes me really full. I got back up to 3200 calories a couple months ago but it was extremely hard to get the food in. I was having like 60g+ fiber a day.Nonetheless, please see photo of me now(last picture). I have since reduced calories to 2300 calories and just started maintaining there until I get better advice on what to do. My goal here is to hop on a 300mg test cycle in order to see how I arromatize and to speed up my progress. I posted my blood work on my first post ever if you look at my history. The blood work was from august 2024. I know the consequences this comes with shutting down my HPTA AXIS by potentially maybe permanently damaging my fertility and also I know I would have to be committed to pinning for life. Let me know what you guys think and if maybe I am being irrational and missing something here but I generally have been thinking about getting jacked since I was 16(now 27). I know my progress does not seem like much and I know this is much of an info dump but tbh I see my peers and others grow so easily while not even having to commit as much time on their diet or their training while I feel like I have to be almost perfect and still look like I do not even lift.:

STATS
5'7
132 lbs


TRAINING

5 DAY SPLIT:

BACK/ BI:
ASSISTED PULLUPS 3X10-12
LAT PULLDOWN 4X10-12
BARBELL ROWS 3X10-12
CABLE ROWS 4X15
ISO CABLE ROWS 4X15
BARBELL CURLS 3X12
DUMBBELL HAMMER CURLS 3X12

CHEST / TRI:
INCLINE MACINE 3X10
INCLINE DUMBBELL PRESS 4X12
FLAT DUMBBELL BENCH 3X10
PEC DECK 3X12
DIPS 4X12
TRICEP PULLDOWN 3X12
TRICEP PUSHDOWN 3X12

SHOULDERS:
DUMBBELL SHOULDER PRESS 4X10-12
REAR FLY MACHINE 3X12
LATERAL RAISES 3X12
LATERAL MACHINE RASIES 4X12
FACE PULLS 3X15
SHRUGS 3X12

ARMS:
BARBELL CURL 4X12
DUMBBELL CURLS 3X12
HAMMER CURLS 3X12
TRICEP PUSHDOWN 3X12
TRICEP PULLDOWN 4X12
PREACHER CURLS 3X12
SKULLCRUSHERS 3X12

LEGS:
HACKER SQUATS 3X10
LEG PRESS 4X15
QUAD EXTENSION 4X15
HAMSTRING CURLS 4X15
RDL 4X10
CALF RAISES 3X15





NUTRITION:
currently eating roughly around 2300 calories right now not tracking as hard but I am around that ballpark. going to start back actual tracking this week and will start 2300 as baseline calories. I was up to 3200 2 months ago but that was extremely hard to do with a high fiber diet. let me just list out what I am eating at 2300 as it may be easier to track as I go up in calories week to week and you will all see:

340G C // 44G F // 145G P

240G OATS( blended)
7 OZ 93/7 GROUND BEEF
7 OZ BROWN RICE
160G BLUEBERRIES
20G CHIA SEEDS
2 SCOOP KARBOLYN
2 SCOOP HYDROLYZED PROTEIN POWDER
SOME BROCOLLI SPINACH ON THE SIDE



SUPPLEMENTS:
MAGNESIUM
VITAMIN D
ZINC
B COMPLEX
VITAMIN B12
PROBIOTIC
SOME SEAWEED FOR IODINE HEALTH
FYBERLYZE SUPPLEMENT(CONTAINS PSILLIUM HUSK)

Also when I was at 3200 calories eating was extremely hard having 60+ grams of fiber. Is there anyone able to bulk up with higher calories and with a fiber around there? Thanks!

welcome fully to the EVO family @WANNABEVEGAN thank you for sharing.
saw your other thread
https://www.evolutionary.org/forums/threads/first-time-poster-need-help.107298
Good start to the log and props for laying out full training, diet, and history in detail. You’ve clearly been disciplined and tracking hard, but the gut issue and fiber intake are definitely slowing progress more than lack of effort.

At 132 lbs and 5'7 you don’t need 300 mg test yet, lets pre-cycle plan this first.
Start updating us 1st with weekly weight, training PRs, digestion, and food tolerance notes so we can troubleshoot nutrition and recovery before adding hormones. Once that stabilizes, then decide if you want to test response to a low dose cycle.
Right now it wouldn't be a good idea as we haven't dialed you in.

Oh yea also wanted to add what I tried for my gut issues. It seems like I get extremely constipated and need a lot of fiber in order to poop while other "normal" people do not need as much and can go just fine. I tried digestive enzymes before, apple cider vinegar, probiotics, going gluten free for a month, dairy free and still ill get plugged up often if I do not take enough fiber. I mean eventually if my bulk calories get super high i may need like 8+ scoops of psillium husk but I do not know how safe that is. Also I went through many doctors that cannot cure me and one doctor mentioned I may have hypothyroidism but based on my blood work, I do not know how they came up with that conclusion. They just told me to go gluten free while supplementing with magnesium b vitamins etc.

Good extra detail, that level of constipation points more to digestion efficiency and gut motility than pure fiber intake. Too much psyllium can actually slow things down if water or fats are too low, so balance matters. You need to be eating fats and drinking a lot of water, and a "lot" is relative for each person, that's why having this log is going to help us dial you in.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy

 

[WANNABEVEGAN]

@LevButlerov I see. That is definitely true as I feel my constipation issue is mainly a slow motility issue vs actual constipation issue. I am currently drinking roughly about half gallon water a day and having atleast .3g fat per lbs of body weight maybe even more as I like to add cheat meals twice a week. As far as hopping on cycle, that is fine with me. I can log for the next month and a half and once we have enough data I may reconsider suggesting me hopping on a cycle again by then. Thank you for your input and please let me know if there is any way to fix my slow motility or digestion as this has been killing me for a while and no doctors are able to assist with this ):

update: in terms of food intolerances it seems that when i went gluten free for the month straight i got a bit less bloating but it does not seem to be helping with my gut motility regardless. Other than that I am not sure what maybe is slowing my gut motility down despite trying a diet where im constantly eliminating a variable and adding it in. maybe I can get more advice on this.

 

[WANNABEVEGAN]

also would each week I create a new thread? so for example next week when I check in i would make a new thread and title it "SECOND CYCLE LOG"?

 

[Allupfromhere]

also would each week I create a new thread? so for example next week when I check in i would make a new thread and title it "SECOND CYCLE LOG"?

Nah brother just add all your updates to this log bro so your journey is consolidated in one thread. Will be easier for everyone to follow, really looking foward to this brother. Lets get after it

 

[LevButlerov]

@LevButlerov I see. That is definitely true as I feel my constipation issue is mainly a slow motility issue vs actual constipation issue. I am currently drinking roughly about half gallon water a day and having atleast .3g fat per lbs of body weight maybe even more as I like to add cheat meals twice a week. As far as hopping on cycle, that is fine with me. I can log for the next month and a half and once we have enough data I may reconsider suggesting me hopping on a cycle again by then. Thank you for your input and please let me know if there is any way to fix my slow motility or digestion as this has been killing me for a while and no doctors are able to assist with this ):

update: in terms of food intolerances it seems that when i went gluten free for the month straight i got a bit less bloating but it does not seem to be helping with my gut motility regardless. Other than that I am not sure what maybe is slowing my gut motility down despite trying a diet where im constantly eliminating a variable and adding it in. maybe I can get more advice on this.

I would start by getting closer to 1 gallon of water @WANNABEVEGAN
how much probiotics and digestive enzymes do you take per day?

and lets keep the log going as much as you can

also would each week I create a new thread? so for example next week when I check in i would make a new thread and title it "SECOND CYCLE LOG"?

dont start new thread, please reply to this thread like you replied to mean in the bottom reply box keeps things in 1 thread and organized.

 

[WANNABEVEGAN]

@LevButlerov got it will drink closer to a gallon. In terms of probiotics im only taking the recommended 1 pill. Digestive enzymes I kind of gave them up but can add it back to my diet. I usually take like 2 digestive enzymes before my meals when i was taking them

 

[LevButlerov]

@LevButlerov got it will drink closer to a gallon. In terms of probiotics im only taking the recommended 1 pill. Digestive enzymes I kind of gave them up but can add it back to my diet. I usually take like 2 digestive enzymes before my meals when i was taking them

which probiotics do you take? @WANNABEVEGAN and try adding 2 tabs digestive enzymes each meal.

 

[WANNABEVEGAN]

@LevButlerov right now i am taking the align probiotic and will add digestive enzymes each meal now. i just ordered digest gold + probiotics and will be giving that shot. I'm open to more probiotic suggestions too.

 

[Mobster]

On gains speed. Slow is actually best.

It last longer.

I've, when averaged out, only ever gained what most typically do but over a very long period of time.

It might be 'I want it now' but if I also said you'd gain 4lbs a year for 10 years you'd still like the 40lbs

 

[stevesmi]

Oh yea also wanted to add what I tried for my gut issues. It seems like I get extremely constipated and need a lot of fiber in order to poop while other "normal" people do not need as much and can go just fine. I tried digestive enzymes before, apple cider vinegar, probiotics, going gluten free for a month, dairy free and still ill get plugged up often if I do not take enough fiber. I mean eventually if my bulk calories get super high i may need like 8+ scoops of psillium husk but I do not know how safe that is. Also I went through many doctors that cannot cure me and one doctor mentioned I may have hypothyroidism but based on my blood work, I do not know how they came up with that conclusion. They just told me to go gluten free while supplementing with magnesium b vitamins etc.

@WANNABEVEGAN when it comes to this the reason doctors can't cure you is because they are helpless to cure you. 2 things i suggest. oral bpc157, it can help just about all gut issues.
and 2nd you need to figure out what diet works for you. there is no copy/paste diet for all humans. we all must eat differently. if you react well to high fiber then load up in your fruits and veggies every meal.

 

[Ulter]

Hi everyone this is my first log ever. So there was a lot of information that I layed out on my first post ever(can check my post history and see). To sum it up I feel like my muscle gains are extremely slow in general compared to my peers. When I bulk I just get fat and when I cut I still look very skinny. I have been battling with gut issues for the past many years which also halted my progress alot. It turns out that I need atleast 15g of fiber per 1000 calories in order for me to poop properly or else I get extremely constipated which intereferes alot with my bulk. Sometimes psillium husk helps and other times it does not work as well. Please see my photos of one bulk and one cut cycle when i was heavily tracking my macros before my gut issues occured. The thing is bulking now is possible for me but I need an extremely high amount of fiber which makes me really full. I got back up to 3200 calories a couple months ago but it was extremely hard to get the food in. I was having like 60g+ fiber a day.Nonetheless, please see photo of me now(last picture). I have since reduced calories to 2300 calories and just started maintaining there until I get better advice on what to do. My goal here is to hop on a 300mg test cycle in order to see how I arromatize and to speed up my progress. I posted my blood work on my first post ever if you look at my history. The blood work was from august 2024. I know the consequences this comes with shutting down my HPTA AXIS by potentially maybe permanently damaging my fertility and also I know I would have to be committed to pinning for life. Let me know what you guys think and if maybe I am being irrational and missing something here but I generally have been thinking about getting jacked since I was 16(now 27). I know my progress does not seem like much and I know this is much of an info dump but tbh I see my peers and others grow so easily while not even having to commit as much time on their diet or their training while I feel like I have to be almost perfect and still look like I do not even lift.:

STATS
5'7
132 lbs


TRAINING

5 DAY SPLIT:

BACK/ BI:
ASSISTED PULLUPS 3X10-12
LAT PULLDOWN 4X10-12
BARBELL ROWS 3X10-12
CABLE ROWS 4X15
ISO CABLE ROWS 4X15
BARBELL CURLS 3X12
DUMBBELL HAMMER CURLS 3X12

CHEST / TRI:
INCLINE MACINE 3X10
INCLINE DUMBBELL PRESS 4X12
FLAT DUMBBELL BENCH 3X10
PEC DECK 3X12
DIPS 4X12
TRICEP PULLDOWN 3X12
TRICEP PUSHDOWN 3X12

SHOULDERS:
DUMBBELL SHOULDER PRESS 4X10-12
REAR FLY MACHINE 3X12
LATERAL RAISES 3X12
LATERAL MACHINE RASIES 4X12
FACE PULLS 3X15
SHRUGS 3X12

ARMS:
BARBELL CURL 4X12
DUMBBELL CURLS 3X12
HAMMER CURLS 3X12
TRICEP PUSHDOWN 3X12
TRICEP PULLDOWN 4X12
PREACHER CURLS 3X12
SKULLCRUSHERS 3X12

LEGS:
HACKER SQUATS 3X10
LEG PRESS 4X15
QUAD EXTENSION 4X15
HAMSTRING CURLS 4X15
RDL 4X10
CALF RAISES 3X15





NUTRITION:
currently eating roughly around 2300 calories right now not tracking as hard but I am around that ballpark. going to start back actual tracking this week and will start 2300 as baseline calories. I was up to 3200 2 months ago but that was extremely hard to do with a high fiber diet. let me just list out what I am eating at 2300 as it may be easier to track as I go up in calories week to week and you will all see:

340G C // 44G F // 145G P

240G OATS( blended)
7 OZ 93/7 GROUND BEEF
7 OZ BROWN RICE
160G BLUEBERRIES
20G CHIA SEEDS
2 SCOOP KARBOLYN
2 SCOOP HYDROLYZED PROTEIN POWDER
SOME BROCOLLI SPINACH ON THE SIDE



SUPPLEMENTS:
MAGNESIUM
VITAMIN D
ZINC
B COMPLEX
VITAMIN B12
PROBIOTIC
SOME SEAWEED FOR IODINE HEALTH
FYBERLYZE SUPPLEMENT(CONTAINS PSILLIUM HUSK)

Also when I was at 3200 calories eating was extremely hard having 60+ grams of fiber. Is there anyone able to bulk up with higher calories and with a fiber around there? Thanks!

Not everybody was born to be a bodybuilder and there's no shame in that. At the end of the day, you can only make as much progress as you can. I think you have a good setup. Just make sure you stay consistent. @WANNABEVEGAN

 

[toddthelineman]

@WANNABEVEGAN hey man. Respectfully, you are having significant digestive issues (because of your diet) and are trying to force growth with testosterone. I know some pretty jacked vegans, but not everyone, not MOST people, can do that. Food is the very first step in building muscle. If you can’t digest it, it’s not going to work, and if your diet is filling you up with fiber just to be able to complete the digestion of a pretty anemic amount of food, well, how’s that going to work?

It’s your journey. Far from me to tell you what to do. But think about it. I’ve heard all the things they say, but sometimes man, no matter how much sense it makes and how much “science” they throw around, when you try it it just doesn’t work.

I won’t keep bothering you about it, but if you want to talk about it I’d be happy to. I got through some pretty bad stomach issues that had me wasting away. I’ve put on 24 pounds of solid muscle from that point until today, and have been heavier even.

Good luck!

 

[ceo]

Hi everyone this is my first log ever. So there was a lot of information that I layed out on my first post ever(can check my post history and see). To sum it up I feel like my muscle gains are extremely slow in general compared to my peers. When I bulk I just get fat and when I cut I still look very skinny. I have been battling with gut issues for the past many years which also halted my progress alot. It turns out that I need atleast 15g of fiber per 1000 calories in order for me to poop properly or else I get extremely constipated which intereferes alot with my bulk. Sometimes psillium husk helps and other times it does not work as well. Please see my photos of one bulk and one cut cycle when i was heavily tracking my macros before my gut issues occured. The thing is bulking now is possible for me but I need an extremely high amount of fiber which makes me really full. I got back up to 3200 calories a couple months ago but it was extremely hard to get the food in. I was having like 60g+ fiber a day.Nonetheless, please see photo of me now(last picture). I have since reduced calories to 2300 calories and just started maintaining there until I get better advice on what to do. My goal here is to hop on a 300mg test cycle in order to see how I arromatize and to speed up my progress. I posted my blood work on my first post ever if you look at my history. The blood work was from august 2024. I know the consequences this comes with shutting down my HPTA AXIS by potentially maybe permanently damaging my fertility and also I know I would have to be committed to pinning for life. Let me know what you guys think and if maybe I am being irrational and missing something here but I generally have been thinking about getting jacked since I was 16(now 27). I know my progress does not seem like much and I know this is much of an info dump but tbh I see my peers and others grow so easily while not even having to commit as much time on their diet or their training while I feel like I have to be almost perfect and still look like I do not even lift.:

STATS
5'7
132 lbs


TRAINING

5 DAY SPLIT:

BACK/ BI:
ASSISTED PULLUPS 3X10-12
LAT PULLDOWN 4X10-12
BARBELL ROWS 3X10-12
CABLE ROWS 4X15
ISO CABLE ROWS 4X15
BARBELL CURLS 3X12
DUMBBELL HAMMER CURLS 3X12

CHEST / TRI:
INCLINE MACINE 3X10
INCLINE DUMBBELL PRESS 4X12
FLAT DUMBBELL BENCH 3X10
PEC DECK 3X12
DIPS 4X12
TRICEP PULLDOWN 3X12
TRICEP PUSHDOWN 3X12

SHOULDERS:
DUMBBELL SHOULDER PRESS 4X10-12
REAR FLY MACHINE 3X12
LATERAL RAISES 3X12
LATERAL MACHINE RASIES 4X12
FACE PULLS 3X15
SHRUGS 3X12

ARMS:
BARBELL CURL 4X12
DUMBBELL CURLS 3X12
HAMMER CURLS 3X12
TRICEP PUSHDOWN 3X12
TRICEP PULLDOWN 4X12
PREACHER CURLS 3X12
SKULLCRUSHERS 3X12

LEGS:
HACKER SQUATS 3X10
LEG PRESS 4X15
QUAD EXTENSION 4X15
HAMSTRING CURLS 4X15
RDL 4X10
CALF RAISES 3X15





NUTRITION:
currently eating roughly around 2300 calories right now not tracking as hard but I am around that ballpark. going to start back actual tracking this week and will start 2300 as baseline calories. I was up to 3200 2 months ago but that was extremely hard to do with a high fiber diet. let me just list out what I am eating at 2300 as it may be easier to track as I go up in calories week to week and you will all see:

340G C // 44G F // 145G P

240G OATS( blended)
7 OZ 93/7 GROUND BEEF
7 OZ BROWN RICE
160G BLUEBERRIES
20G CHIA SEEDS
2 SCOOP KARBOLYN
2 SCOOP HYDROLYZED PROTEIN POWDER
SOME BROCOLLI SPINACH ON THE SIDE



SUPPLEMENTS:
MAGNESIUM
VITAMIN D
ZINC
B COMPLEX
VITAMIN B12
PROBIOTIC
SOME SEAWEED FOR IODINE HEALTH
FYBERLYZE SUPPLEMENT(CONTAINS PSILLIUM HUSK)

Also when I was at 3200 calories eating was extremely hard having 60+ grams of fiber. Is there anyone able to bulk up with higher calories and with a fiber around there? Thanks!

bros i surprised you only weigh what you weigh. you look bigger in pics. @WANNABEVEGAN having small bone structure a big advantage in bodybuilding so don't get discouraged

 

[ROIDDERS]

Hi everyone this is my first log ever. So there was a lot of information that I layed out on my first post ever(can check my post history and see). To sum it up I feel like my muscle gains are extremely slow in general compared to my peers. When I bulk I just get fat and when I cut I still look very skinny. I have been battling with gut issues for the past many years which also halted my progress alot. It turns out that I need atleast 15g of fiber per 1000 calories in order for me to poop properly or else I get extremely constipated which intereferes alot with my bulk. Sometimes psillium husk helps and other times it does not work as well. Please see my photos of one bulk and one cut cycle when i was heavily tracking my macros before my gut issues occured. The thing is bulking now is possible for me but I need an extremely high amount of fiber which makes me really full. I got back up to 3200 calories a couple months ago but it was extremely hard to get the food in. I was having like 60g+ fiber a day.Nonetheless, please see photo of me now(last picture). I have since reduced calories to 2300 calories and just started maintaining there until I get better advice on what to do. My goal here is to hop on a 300mg test cycle in order to see how I arromatize and to speed up my progress. I posted my blood work on my first post ever if you look at my history. The blood work was from august 2024. I know the consequences this comes with shutting down my HPTA AXIS by potentially maybe permanently damaging my fertility and also I know I would have to be committed to pinning for life. Let me know what you guys think and if maybe I am being irrational and missing something here but I generally have been thinking about getting jacked since I was 16(now 27). I know my progress does not seem like much and I know this is much of an info dump but tbh I see my peers and others grow so easily while not even having to commit as much time on their diet or their training while I feel like I have to be almost perfect and still look like I do not even lift.:

STATS
5'7
132 lbs


TRAINING

5 DAY SPLIT:

BACK/ BI:
ASSISTED PULLUPS 3X10-12
LAT PULLDOWN 4X10-12
BARBELL ROWS 3X10-12
CABLE ROWS 4X15
ISO CABLE ROWS 4X15
BARBELL CURLS 3X12
DUMBBELL HAMMER CURLS 3X12

CHEST / TRI:
INCLINE MACINE 3X10
INCLINE DUMBBELL PRESS 4X12
FLAT DUMBBELL BENCH 3X10
PEC DECK 3X12
DIPS 4X12
TRICEP PULLDOWN 3X12
TRICEP PUSHDOWN 3X12

SHOULDERS:
DUMBBELL SHOULDER PRESS 4X10-12
REAR FLY MACHINE 3X12
LATERAL RAISES 3X12
LATERAL MACHINE RASIES 4X12
FACE PULLS 3X15
SHRUGS 3X12

ARMS:
BARBELL CURL 4X12
DUMBBELL CURLS 3X12
HAMMER CURLS 3X12
TRICEP PUSHDOWN 3X12
TRICEP PULLDOWN 4X12
PREACHER CURLS 3X12
SKULLCRUSHERS 3X12

LEGS:
HACKER SQUATS 3X10
LEG PRESS 4X15
QUAD EXTENSION 4X15
HAMSTRING CURLS 4X15
RDL 4X10
CALF RAISES 3X15





NUTRITION:
currently eating roughly around 2300 calories right now not tracking as hard but I am around that ballpark. going to start back actual tracking this week and will start 2300 as baseline calories. I was up to 3200 2 months ago but that was extremely hard to do with a high fiber diet. let me just list out what I am eating at 2300 as it may be easier to track as I go up in calories week to week and you will all see:

340G C // 44G F // 145G P

240G OATS( blended)
7 OZ 93/7 GROUND BEEF
7 OZ BROWN RICE
160G BLUEBERRIES
20G CHIA SEEDS
2 SCOOP KARBOLYN
2 SCOOP HYDROLYZED PROTEIN POWDER
SOME BROCOLLI SPINACH ON THE SIDE



SUPPLEMENTS:
MAGNESIUM
VITAMIN D
ZINC
B COMPLEX
VITAMIN B12
PROBIOTIC
SOME SEAWEED FOR IODINE HEALTH
FYBERLYZE SUPPLEMENT(CONTAINS PSILLIUM HUSK)

Also when I was at 3200 calories eating was extremely hard having 60+ grams of fiber. Is there anyone able to bulk up with higher calories and with a fiber around there? Thanks!

@WANNABEVEGAN You're certainly getting some good quality carbs right there. The broccoli and spinach are excellent options. Those are some of my favorite greens.

 

[HarleyGuy]

@LevButlerov right now i am taking the align probiotic and will add digestive enzymes each meal now. i just ordered digest gold + probiotics and will be giving that shot. I'm open to more probiotic suggestions too.

Happy to hear you took my advice on the Digest Gold it made a huge difference for me like very noticeable along with the psyllium and apple cider vinegar (the correct kind that is). You might need to introduce each one, one at a time. Digest Gold, up the probiotics dose and then introduce a lot of psyllium and then finally apple cider vinegar with mother. You'll need to be sure and keep your water intake at 2L a day minimum (half gallon).

 

[HarleyGuy]

also would each week I create a new thread? so for example next week when I check in i would make a new thread and title it "SECOND CYCLE LOG"?

No no keep it all here this is your log now. Your other thread was just getting you started to then create this one. I'm glad we got you waiting a bit to start running steroids so we can follow your data and digestion first.

Edit: haha I see @Allupfromhere already answered this one, thanks brother!

 

[HarleyGuy]

@LevButlerov right now i am taking the align probiotic and will add digestive enzymes each meal now. i just ordered digest gold + probiotics and will be giving that shot. I'm open to more probiotic suggestions too.

I usually take what the bottle says and double it.

 

[2Thick]

Hi everyone this is my first log ever. So there was a lot of information that I layed out on my first post ever(can check my post history and see). To sum it up I feel like my muscle gains are extremely slow in general compared to my peers. When I bulk I just get fat and when I cut I still look very skinny. I have been battling with gut issues for the past many years which also halted my progress alot. It turns out that I need atleast 15g of fiber per 1000 calories in order for me to poop properly or else I get extremely constipated which intereferes alot with my bulk. Sometimes psillium husk helps and other times it does not work as well. Please see my photos of one bulk and one cut cycle when i was heavily tracking my macros before my gut issues occured. The thing is bulking now is possible for me but I need an extremely high amount of fiber which makes me really full. I got back up to 3200 calories a couple months ago but it was extremely hard to get the food in. I was having like 60g+ fiber a day.Nonetheless, please see photo of me now(last picture). I have since reduced calories to 2300 calories and just started maintaining there until I get better advice on what to do. My goal here is to hop on a 300mg test cycle in order to see how I arromatize and to speed up my progress. I posted my blood work on my first post ever if you look at my history. The blood work was from august 2024. I know the consequences this comes with shutting down my HPTA AXIS by potentially maybe permanently damaging my fertility and also I know I would have to be committed to pinning for life. Let me know what you guys think and if maybe I am being irrational and missing something here but I generally have been thinking about getting jacked since I was 16(now 27). I know my progress does not seem like much and I know this is much of an info dump but tbh I see my peers and others grow so easily while not even having to commit as much time on their diet or their training while I feel like I have to be almost perfect and still look like I do not even lift.:

STATS
5'7
132 lbs


TRAINING

5 DAY SPLIT:

BACK/ BI:
ASSISTED PULLUPS 3X10-12
LAT PULLDOWN 4X10-12
BARBELL ROWS 3X10-12
CABLE ROWS 4X15
ISO CABLE ROWS 4X15
BARBELL CURLS 3X12
DUMBBELL HAMMER CURLS 3X12

CHEST / TRI:
INCLINE MACINE 3X10
INCLINE DUMBBELL PRESS 4X12
FLAT DUMBBELL BENCH 3X10
PEC DECK 3X12
DIPS 4X12
TRICEP PULLDOWN 3X12
TRICEP PUSHDOWN 3X12

SHOULDERS:
DUMBBELL SHOULDER PRESS 4X10-12
REAR FLY MACHINE 3X12
LATERAL RAISES 3X12
LATERAL MACHINE RASIES 4X12
FACE PULLS 3X15
SHRUGS 3X12

ARMS:
BARBELL CURL 4X12
DUMBBELL CURLS 3X12
HAMMER CURLS 3X12
TRICEP PUSHDOWN 3X12
TRICEP PULLDOWN 4X12
PREACHER CURLS 3X12
SKULLCRUSHERS 3X12

LEGS:
HACKER SQUATS 3X10
LEG PRESS 4X15
QUAD EXTENSION 4X15
HAMSTRING CURLS 4X15
RDL 4X10
CALF RAISES 3X15





NUTRITION:
currently eating roughly around 2300 calories right now not tracking as hard but I am around that ballpark. going to start back actual tracking this week and will start 2300 as baseline calories. I was up to 3200 2 months ago but that was extremely hard to do with a high fiber diet. let me just list out what I am eating at 2300 as it may be easier to track as I go up in calories week to week and you will all see:

340G C // 44G F // 145G P

240G OATS( blended)
7 OZ 93/7 GROUND BEEF
7 OZ BROWN RICE
160G BLUEBERRIES
20G CHIA SEEDS
2 SCOOP KARBOLYN
2 SCOOP HYDROLYZED PROTEIN POWDER
SOME BROCOLLI SPINACH ON THE SIDE



SUPPLEMENTS:
MAGNESIUM
VITAMIN D
ZINC
B COMPLEX
VITAMIN B12
PROBIOTIC
SOME SEAWEED FOR IODINE HEALTH
FYBERLYZE SUPPLEMENT(CONTAINS PSILLIUM HUSK)

Also when I was at 3200 calories eating was extremely hard having 60+ grams of fiber. Is there anyone able to bulk up with higher calories and with a fiber around there? Thanks!

looking good on this update. the supplement list is quite good. i used to eat seaweed back in the day its supposed to be really good @WANNABEVEGAN

 

[WANNABEVEGAN]

Thank you all for the support and will take all your advices. Going to get some BPC-157 orals from domestic-supply so will give those a shot. Will update yall each week on my progress. thanks

 

[LevButlerov]

@LevButlerov right now i am taking the align probiotic and will add digestive enzymes each meal now. i just ordered digest gold + probiotics and will be giving that shot. I'm open to more probiotic suggestions too.

perfect lets do it

 

[LevButlerov]

Thank you all for the support and will take all your advices. Going to get some BPC-157 orals from domestic-supply so will give those a shot. Will update yall each week on my progress. thanks

good choice @WANNABEVEGAN domestic-supply.com Greg is the best and his gear is trusted over 23 years now @domestic-supply.com

 

[ballin2504]

Hi everyone this is my first log ever. So there was a lot of information that I layed out on my first post ever(can check my post history and see). To sum it up I feel like my muscle gains are extremely slow in general compared to my peers. When I bulk I just get fat and when I cut I still look very skinny. I have been battling with gut issues for the past many years which also halted my progress alot. It turns out that I need atleast 15g of fiber per 1000 calories in order for me to poop properly or else I get extremely constipated which intereferes alot with my bulk. Sometimes psillium husk helps and other times it does not work as well. Please see my photos of one bulk and one cut cycle when i was heavily tracking my macros before my gut issues occured. The thing is bulking now is possible for me but I need an extremely high amount of fiber which makes me really full. I got back up to 3200 calories a couple months ago but it was extremely hard to get the food in. I was having like 60g+ fiber a day.Nonetheless, please see photo of me now(last picture). I have since reduced calories to 2300 calories and just started maintaining there until I get better advice on what to do. My goal here is to hop on a 300mg test cycle in order to see how I arromatize and to speed up my progress. I posted my blood work on my first post ever if you look at my history. The blood work was from august 2024. I know the consequences this comes with shutting down my HPTA AXIS by potentially maybe permanently damaging my fertility and also I know I would have to be committed to pinning for life. Let me know what you guys think and if maybe I am being irrational and missing something here but I generally have been thinking about getting jacked since I was 16(now 27). I know my progress does not seem like much and I know this is much of an info dump but tbh I see my peers and others grow so easily while not even having to commit as much time on their diet or their training while I feel like I have to be almost perfect and still look like I do not even lift.:

STATS
5'7
132 lbs


TRAINING

5 DAY SPLIT:

BACK/ BI:
ASSISTED PULLUPS 3X10-12
LAT PULLDOWN 4X10-12
BARBELL ROWS 3X10-12
CABLE ROWS 4X15
ISO CABLE ROWS 4X15
BARBELL CURLS 3X12
DUMBBELL HAMMER CURLS 3X12

CHEST / TRI:
INCLINE MACINE 3X10
INCLINE DUMBBELL PRESS 4X12
FLAT DUMBBELL BENCH 3X10
PEC DECK 3X12
DIPS 4X12
TRICEP PULLDOWN 3X12
TRICEP PUSHDOWN 3X12

SHOULDERS:
DUMBBELL SHOULDER PRESS 4X10-12
REAR FLY MACHINE 3X12
LATERAL RAISES 3X12
LATERAL MACHINE RASIES 4X12
FACE PULLS 3X15
SHRUGS 3X12

ARMS:
BARBELL CURL 4X12
DUMBBELL CURLS 3X12
HAMMER CURLS 3X12
TRICEP PUSHDOWN 3X12
TRICEP PULLDOWN 4X12
PREACHER CURLS 3X12
SKULLCRUSHERS 3X12

LEGS:
HACKER SQUATS 3X10
LEG PRESS 4X15
QUAD EXTENSION 4X15
HAMSTRING CURLS 4X15
RDL 4X10
CALF RAISES 3X15





NUTRITION:
currently eating roughly around 2300 calories right now not tracking as hard but I am around that ballpark. going to start back actual tracking this week and will start 2300 as baseline calories. I was up to 3200 2 months ago but that was extremely hard to do with a high fiber diet. let me just list out what I am eating at 2300 as it may be easier to track as I go up in calories week to week and you will all see:

340G C // 44G F // 145G P

240G OATS( blended)
7 OZ 93/7 GROUND BEEF
7 OZ BROWN RICE
160G BLUEBERRIES
20G CHIA SEEDS
2 SCOOP KARBOLYN
2 SCOOP HYDROLYZED PROTEIN POWDER
SOME BROCOLLI SPINACH ON THE SIDE



SUPPLEMENTS:
MAGNESIUM
VITAMIN D
ZINC
B COMPLEX
VITAMIN B12
PROBIOTIC
SOME SEAWEED FOR IODINE HEALTH
FYBERLYZE SUPPLEMENT(CONTAINS PSILLIUM HUSK)

Also when I was at 3200 calories eating was extremely hard having 60+ grams of fiber. Is there anyone able to bulk up with higher calories and with a fiber around there? Thanks!

@WANNABEVEGAN welcome to the board man we are glad to have. Can’t wait to see how far you take it.

 

[WANNABEVEGAN]

Hi just a 2 week update. bumped my probiotics to 2x a week and digestive enzymes to 2x every single meal and bpc 157. first week i went 500 mcg but has since upped it to 1000 mcg. going to continue the bpc protocol for the next month and eventually cycle off.

weight week 1:
135.2
weight week 2:
136.2

Digestion:
seems like my digestion is improving. i am noticing alot less bloating and my stools have been better but maybe since my calories are still 2300? may need to bump up the calories just to test even further. If i can get passed like 2600 calories a day and still be fine than it shows my digestion is actually fine since i used to get constipated on way less calories. so going to bump up my calories to 2600 now and test my digestion even further.

Everything else went fine though. Lifts are alright and diet is good. however on the first week i was extremely bloated and constipated making it hard for me to digest everything so i had to miss calories(probably from the added digestion enzymes, probiotics, and bpc 157 that my body was not used to). Ever since that my digestion has improved and i was able to hit calories fine. This week i had like 3x cheat meal which is not the best but atleast im keeping progress tracking and since im bulking i feel like I have some leeway on what I can do.


Thanks all! My plan moving forward is to see how i digest with 2600 calories and if all else is well, I want to start my first cycle of 300 mg test. Please let me know what you think and if i am thinking about this too soon still? also if i were to hop on cycle should i get a cycle coach and who would you recommend?

 

[LevButlerov]

Hi just a 2 week update. bumped my probiotics to 2x a week and digestive enzymes to 2x every single meal and bpc 157. first week i went 500 mcg but has since upped it to 1000 mcg. going to continue the bpc protocol for the next month and eventually cycle off.

weight week 1:
135.2
weight week 2:
136.2

Digestion:
seems like my digestion is improving. i am noticing alot less bloating and my stools have been better but maybe since my calories are still 2300? may need to bump up the calories just to test even further. If i can get passed like 2600 calories a day and still be fine than it shows my digestion is actually fine since i used to get constipated on way less calories. so going to bump up my calories to 2600 now and test my digestion even further.

Everything else went fine though. Lifts are alright and diet is good. however on the first week i was extremely bloated and constipated making it hard for me to digest everything so i had to miss calories(probably from the added digestion enzymes, probiotics, and bpc 157 that my body was not used to). Ever since that my digestion has improved and i was able to hit calories fine. This week i had like 3x cheat meal which is not the best but atleast im keeping progress tracking and since im bulking i feel like I have some leeway on what I can do.


Thanks all! My plan moving forward is to see how i digest with 2600 calories and if all else is well, I want to start my first cycle of 300 mg test. Please let me know what you think and if i am thinking about this too soon still? also if i were to hop on cycle should i get a cycle coach and who would you recommend?

Good update and digestion clearly improving, bumping food is the next step imo

You’re not ready to start that 300mg test yet though, run the digestion phase another 4 weeks to stabilize weight and bowel rhythm first then we can move there. we haven't even seem day to day foods

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[waggat]

Hi just a 2 week update. bumped my probiotics to 2x a week and digestive enzymes to 2x every single meal and bpc 157. first week i went 500 mcg but has since upped it to 1000 mcg. going to continue the bpc protocol for the next month and eventually cycle off.

weight week 1:
135.2
weight week 2:
136.2

Digestion:
seems like my digestion is improving. i am noticing alot less bloating and my stools have been better but maybe since my calories are still 2300? may need to bump up the calories just to test even further. If i can get passed like 2600 calories a day and still be fine than it shows my digestion is actually fine since i used to get constipated on way less calories. so going to bump up my calories to 2600 now and test my digestion even further.

Everything else went fine though. Lifts are alright and diet is good. however on the first week i was extremely bloated and constipated making it hard for me to digest everything so i had to miss calories(probably from the added digestion enzymes, probiotics, and bpc 157 that my body was not used to). Ever since that my digestion has improved and i was able to hit calories fine. This week i had like 3x cheat meal which is not the best but atleast im keeping progress tracking and since im bulking i feel like I have some leeway on what I can do.


Thanks all! My plan moving forward is to see how i digest with 2600 calories and if all else is well, I want to start my first cycle of 300 mg test. Please let me know what you think and if i am thinking about this too soon still? also if i were to hop on cycle should i get a cycle coach and who would you recommend?

Hey mate, sounds like some positive progress already. There's no need to rush with gear. If you fix your digestion you'll be able to utilise all those extra macros. That's what you need to grow. You want to milk the gains from good diet first!

 

[Dreamer]

Hi just a 2 week update. bumped my probiotics to 2x a week and digestive enzymes to 2x every single meal and bpc 157. first week i went 500 mcg but has since upped it to 1000 mcg. going to continue the bpc protocol for the next month and eventually cycle off.

weight week 1:
135.2
weight week 2:
136.2

Digestion:
seems like my digestion is improving. i am noticing alot less bloating and my stools have been better but maybe since my calories are still 2300? may need to bump up the calories just to test even further. If i can get passed like 2600 calories a day and still be fine than it shows my digestion is actually fine since i used to get constipated on way less calories. so going to bump up my calories to 2600 now and test my digestion even further.

Everything else went fine though. Lifts are alright and diet is good. however on the first week i was extremely bloated and constipated making it hard for me to digest everything so i had to miss calories(probably from the added digestion enzymes, probiotics, and bpc 157 that my body was not used to). Ever since that my digestion has improved and i was able to hit calories fine. This week i had like 3x cheat meal which is not the best but atleast im keeping progress tracking and since im bulking i feel like I have some leeway on what I can do.


Thanks all! My plan moving forward is to see how i digest with 2600 calories and if all else is well, I want to start my first cycle of 300 mg test. Please let me know what you think and if i am thinking about this too soon still? also if i were to hop on cycle should i get a cycle coach and who would you recommend?

Keep pushing with your gut health, its the centre of all health, future you will thank you for it

 

[HarleyGuy]

I want to start my first cycle of 300 mg test. Please let me know what you think and if i am thinking about this too soon still?

Remember what I had mentioned. At your age be passionate about your journey and education in this order, try to resist starting at #4 and working your way up to #1

Do you still want to have kids? I recommend becoming as learned as possible on steroids in this order:

1. PCT (after steroid usage how can you come off in a healthy way to get your natural test and hormones back up and running.
2. Diet (we have to see you have this dialed in with macros and calories)
3. Training (we need to make sure you're training is consistent and proper first and have established a good base of strength/cardio)
4. Steroids (then, if you trust this forum which you should, we will get you squared away for an 8-week trial run to assist)

 

[WANNABEVEGAN]

here my diet consists of 2300:
chia seeds 20g
WHEY ISOLATE 3 SCOOPS
GROUND BEEF 93/7 7 OZ
OATS 80G
PEANUT BUTTER 20G
WHITE RICE 9.3 OZ
KARBOLYN 3 SCOOPS
FYBERLYZE 1-2 SCOOPS A DAY

 

[WANNABEVEGAN]

Remember what I had mentioned. At your age be passionate about your journey and education in this order, try to resist starting at #4 and working your way up to #1

Do you still want to have kids? I recommend becoming as learned as possible on steroids in this order:

1. PCT (after steroid usage how can you come off in a healthy way to get your natural test and hormones back up and running.
2. Diet (we have to see you have this dialed in with macros and calories)
3. Training (we need to make sure you're training is consistent and proper first and have established a good base of strength/cardio)
4. Steroids (then, if you trust this forum which you should, we will get you squared away for an 8-week trial run to assist)

Hi Harley,

yea im very well aware of the risks and this is not an irrational thinking of mine. I do ponder on the fact if I want to have kids in the future and if I am not able to have any that is fine with me as those are the consequences of my actions. I do want to be safe as possible to try to maintain fertility though but yes i will hold off the questions of trying to hop on cycle until 1 more month until my diet and training is still on track and resuggest this again here. Also once I hop on and all is smooth I do not plan on coming off and PCT unless I run into a complicated health problem or something in that regards. Thank you though for your suggestion though

 

[HarleyGuy]

Hi Harley,

yea im very well aware of the risks and this is not an irrational thinking of mine. I do ponder on the fact if I want to have kids in the future and if I am not able to have any that is fine with me as those are the consequences of my actions. I do want to be safe as possible to try to maintain fertility though but yes i will hold off the questions of trying to hop on cycle until 1 more month and resuggest this again here. Also once I hop on and all is smooth I do not plan on coming off and PCT unless I run into a complicated health problem or something in that regards. Thank you though for your suggestion though

I like that you’ve clearly thought this through for yourself. I applaud you for that. Let’s give it another month, get your diet and training as dialed in as you can with macros and also that we know almost all your PR’s on lifts so if we revisit a cycle in a month we’ll know how it’s working and what to adjust.

We will know based on your pics and log updates what a good cycle is and remember there’s nothing like someone’s first few cycles so we wanna take advantage of that hence getting you naturally ready for it.

Digesting proteins will be big for you so your gut will be an important priority with the psyllium husk and probiotics (and apple cider vinegar too). I’m away on vacation and after only 2 days of not taking it daily I’m already off on bathroom regularity and a bit of bloating. So as in #2 above it really should read 2. DIET/SUPPLEMENTS so let’s get those in check in the next month for you.

 

[LevButlerov]

here my diet consists of 2300:
chia seeds 20g
WHEY ISOLATE 3 SCOOPS
GROUND BEEF 93/7 7 OZ
OATS 80G
PEANUT BUTTER 20G
WHITE RICE 9.3 OZ
KARBOLYN 3 SCOOPS
FYBERLYZE 1-2 SCOOPS A DAY

can you get almond butter? and get eggs in there? @WANNABEVEGAN

 

[Allupfromhere]

Hi Harley,

yea im very well aware of the risks and this is not an irrational thinking of mine. I do ponder on the fact if I want to have kids in the future and if I am not able to have any that is fine with me as those are the consequences of my actions. I do want to be safe as possible to try to maintain fertility though but yes i will hold off the questions of trying to hop on cycle until 1 more month until my diet and training is still on track and resuggest this again here. Also once I hop on and all is smooth I do not plan on coming off and PCT unless I run into a complicated health problem or something in that regards. Thank you though for your suggestion though

Im proud of you for being very mature about your decisions with the gear use right now. I agree with the boys, hold the line for a little longer but we will help you the whole way when the time does come to jumo on. Do things right and get the right results. Rush things and you can just end up chasing your tail.

 

[WANNABEVEGAN]

I like that you’ve clearly thought this through for yourself. I applaud you for that. Let’s give it another month, get your diet and training as dialed in as you can with macros and also that we know almost all your PR’s on lifts so if we revisit a cycle in a month we’ll know how it’s working and what to adjust.

We will know based on your pics and log updates what a good cycle is and remember there’s nothing like someone’s first few cycles so we wanna take advantage of that hence getting you naturally ready for it.

Digesting proteins will be big for you so your gut will be an important priority with the psyllium husk and probiotics (and apple cider vinegar too). I’m away on vacation and after only 2 days of not taking it daily I’m already off on bathroom regularity and a bit of bloating. So as in #2 above it really should read 2. DIET/SUPPLEMENTS so let’s get those in check in the next month for you.

yeah sounds good and thank you for the support. I'll post another update next week or the week after that.

 

[WANNABEVEGAN]

can you get almond butter? and get eggs in there? @WANNABEVEGAN

yeah ill add those in

 

[LevButlerov]

yeah ill add those in

perfect

 

[WANNABEVEGAN]

Hi Everyone,

Here's to another update:

Week 3:136.0 lbs
Week 4: 135.5 lbs

Diet:
153G P // 344 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
4 SCOOPS KARBOLYN
20G ALMOND BUTTER

For the most part I was able to hit my diet. I had 2-3 cheat meals a week but for the most part was able to get down 2600 calories.

DIGESTION:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1000 MCG BPC 157
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)


As far as digestion goes it seems that my body does not feel or get constipated as much as before but instead I just feel bloated before I have to use the toilet. I do notice when I eat greasier foods or have my cheat meal my digestion is a bit slower and i get really bloated . However I am still able to go without feeling really constipated and it seems like my digestive health is better than what it was previously. My plan on out now is to increase up to 2900 calories as my weight is still stable and stalled at 2600. At 2900 I will be able to test my digestive system even further to see if I am truly good to pound down food without constipation. If I do not seem to stall on 2900 calories it honestly just seems like my digestive issue is fine now with just bloating as opposed to before which was bloating and constipation. Let me know what y'all think and will check in again in the next 2 weeks. If you in the U.S., have a good turkey week

LIFTS:
ARM DAY:
BARBELL CURLS 4X12
35-40 LBS
DUMBBELL CURLS 3X12
15 LBS
HAMMER CURLS 3X12
15 LBS
TRICEP PUSH DOWN 3X12
35-40LBS
TRICEP PULL DOWN 4X12
35-40 LBS
PREACHER CURL 3X12
30-35 LBS
SKULLCRUSHER 3X12
30 LBS

SHOULDER:
SHOULDER PRESS MACHINE 4X10
45 LBS PLATE ON EACH SIDE
LATERAL RAISES 3X12
10 LBS
REAR FLY MACHINE 4X12
55 LBS
LATERAL MACHINE 4X12
40 LBS
FACE PULLS 3X12
15 LBS

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
105 LBS
INCLINE DUMBBELL PRESS 4X12
30 LBS EACH
PED DEC 3X12
60 LBS
MACHINE DIPS 4X12
45 LBS EACH SIDE
TRICEP PUSH DOWN 3X12
30 LBS
TRICEP PULL DOWN 3X12
20 LBS

BACK/BI:
ASSISTED PULL UPS 3X12
105 LBS ASSIST
LAT PULLDOWNS 4X12
60 LBS
CHEST SUPPORTED TBAR ROW 3X8
45 LBS
CABLE ROW 4X12
65 LBS
HAMMER MACHINE LAT PPULL DOWN 3X10
45 LBS EACH
DUMBBELL CURLS 3X10
15 LBS
CABLE CURLS 3X12
20 LBS

LEGS:
HACK SQUATS 3X10
30 LBS EACH
LEG PRESS 4X15
105 LBS
QUAD EXTENSION 4X15
70 LBS
HAMSTRING CURLS 4X15
45 LBS
RDL 4X10
50 LBS
SEATED CALF RAISES 3X15
45 LBS

 

[LevButlerov]

Hi Everyone,

Here's to another update:

Week 3:136.0 lbs
Week 4: 135.5 lbs

Diet:
153G P // 344 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
4 SCOOPS KARBOLYN
20G ALMOND BUTTER

For the most part I was able to hit my diet. I had 2-3 cheat meals a week but for the most part was able to get down 2600 calories.

DIGESTION:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1000 MCG BPC 157
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)


As far as digestion goes it seems that my body does not feel or get constipated as much as before but instead I just feel bloated before I have to use the toilet. I do notice when I eat greasier foods or have my cheat meal my digestion is a bit slower and i get really bloated . However I am still able to go without feeling really constipated and it seems like my digestive health is better than what it was previously. My plan on out now is to increase up to 2900 calories as my weight is still stable and stalled at 2600. At 2900 I will be able to test my digestive system even further to see if I am truly good to pound down food without constipation. If I do not seem to stall on 2900 calories it honestly just seems like my digestive issue is fine now with just bloating as opposed to before which was bloating and constipation. Let me know what y'all think and will check in again in the next 2 weeks. If you in the U.S., have a good turkey week

LIFTS:
ARM DAY:
BARBELL CURLS 4X12
35-40 LBS
DUMBBELL CURLS 3X12
15 LBS
HAMMER CURLS 3X12
15 LBS
TRICEP PUSH DOWN 3X12
35-40LBS
TRICEP PULL DOWN 4X12
35-40 LBS
PREACHER CURL 3X12
30-35 LBS
SKULLCRUSHER 3X12
30 LBS

SHOULDER:
SHOULDER PRESS MACHINE 4X10
45 LBS PLATE ON EACH SIDE
LATERAL RAISES 3X12
10 LBS
REAR FLY MACHINE 4X12
55 LBS
LATERAL MACHINE 4X12
40 LBS
FACE PULLS 3X12
15 LBS

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
105 LBS
INCLINE DUMBBELL PRESS 4X12
30 LBS EACH
PED DEC 3X12
60 LBS
MACHINE DIPS 4X12
45 LBS EACH SIDE
TRICEP PUSH DOWN 3X12
30 LBS
TRICEP PULL DOWN 3X12
20 LBS

BACK/BI:
ASSISTED PULL UPS 3X12
105 LBS ASSIST
LAT PULLDOWNS 4X12
60 LBS
CHEST SUPPORTED TBAR ROW 3X8
45 LBS
CABLE ROW 4X12
65 LBS
HAMMER MACHINE LAT PPULL DOWN 3X10
45 LBS EACH
DUMBBELL CURLS 3X10
15 LBS
CABLE CURLS 3X12
20 LBS

LEGS:
HACK SQUATS 3X10
30 LBS EACH
LEG PRESS 4X15
105 LBS
QUAD EXTENSION 4X15
70 LBS
HAMSTRING CURLS 4X15
45 LBS
RDL 4X10
50 LBS
SEATED CALF RAISES 3X15
45 LBS

Good update @WANNABEVEGAN
digestion is clearly holding better now with less constipation and only some bloating! I like that
do you feel the probiotics digestive enzymes psyllium helped?

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46

 

[Dreamer]

Hi Everyone,

Here's to another update:

Week 3:136.0 lbs
Week 4: 135.5 lbs

Diet:
153G P // 344 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
4 SCOOPS KARBOLYN
20G ALMOND BUTTER

For the most part I was able to hit my diet. I had 2-3 cheat meals a week but for the most part was able to get down 2600 calories.

DIGESTION:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1000 MCG BPC 157
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)


As far as digestion goes it seems that my body does not feel or get constipated as much as before but instead I just feel bloated before I have to use the toilet. I do notice when I eat greasier foods or have my cheat meal my digestion is a bit slower and i get really bloated . However I am still able to go without feeling really constipated and it seems like my digestive health is better than what it was previously. My plan on out now is to increase up to 2900 calories as my weight is still stable and stalled at 2600. At 2900 I will be able to test my digestive system even further to see if I am truly good to pound down food without constipation. If I do not seem to stall on 2900 calories it honestly just seems like my digestive issue is fine now with just bloating as opposed to before which was bloating and constipation. Let me know what y'all think and will check in again in the next 2 weeks. If you in the U.S., have a good turkey week

LIFTS:
ARM DAY:
BARBELL CURLS 4X12
35-40 LBS
DUMBBELL CURLS 3X12
15 LBS
HAMMER CURLS 3X12
15 LBS
TRICEP PUSH DOWN 3X12
35-40LBS
TRICEP PULL DOWN 4X12
35-40 LBS
PREACHER CURL 3X12
30-35 LBS
SKULLCRUSHER 3X12
30 LBS

SHOULDER:
SHOULDER PRESS MACHINE 4X10
45 LBS PLATE ON EACH SIDE
LATERAL RAISES 3X12
10 LBS
REAR FLY MACHINE 4X12
55 LBS
LATERAL MACHINE 4X12
40 LBS
FACE PULLS 3X12
15 LBS

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
105 LBS
INCLINE DUMBBELL PRESS 4X12
30 LBS EACH
PED DEC 3X12
60 LBS
MACHINE DIPS 4X12
45 LBS EACH SIDE
TRICEP PUSH DOWN 3X12
30 LBS
TRICEP PULL DOWN 3X12
20 LBS

BACK/BI:
ASSISTED PULL UPS 3X12
105 LBS ASSIST
LAT PULLDOWNS 4X12
60 LBS
CHEST SUPPORTED TBAR ROW 3X8
45 LBS
CABLE ROW 4X12
65 LBS
HAMMER MACHINE LAT PPULL DOWN 3X10
45 LBS EACH
DUMBBELL CURLS 3X10
15 LBS
CABLE CURLS 3X12
20 LBS

LEGS:
HACK SQUATS 3X10
30 LBS EACH
LEG PRESS 4X15
105 LBS
QUAD EXTENSION 4X15
70 LBS
HAMSTRING CURLS 4X15
45 LBS
RDL 4X10
50 LBS
SEATED CALF RAISES 3X15
45 LBS

Nice training @WANNABEVEGAN, good volume and split.
Keep going with the fibre and probiotics you will repair the gut

 

[WANNABEVEGAN]

Good update @WANNABEVEGAN
digestion is clearly holding better now with less constipation and only some bloating! I like that
do you feel the probiotics digestive enzymes psyllium helped?

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46

Yes overall i feel like it is helping me really well so far

 

[LevButlerov]

Yes overall i feel like it is helping me really well so far

awesome keep us updated @WANNABEVEGAN

 

[WANNABEVEGAN]

Hi Everyone,

Here's to another update:

WEEK 6 WEIGHT: 139.4

Diet:
153 P // 407 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
5 SCOOPS KARBOLYN
20G ALMOND BUTTER
VARIETY OF DIFFERENT VEGETABLES AND SOME FRUITS NOT TRACKED AS CALORIES...

DIGESTION SUPPLEMENTS:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1-2X SCOOP FYBERLYZE A DAY

DIGESTION:
Ended up bumping my calories to 2800 and it seems that food is hard to get down but atleast my weight is going up. Digestion has been better, no more constipation but just bloating which im assuming should be normal on a bulk? How does everything seem so far? Think I may be ready for the 300mg test cycle yet?

 

[LevButlerov]

Hi Everyone,

Here's to another update:

WEEK 6 WEIGHT: 139.4

Diet:
153 P // 407 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
5 SCOOPS KARBOLYN
20G ALMOND BUTTER
VARIETY OF DIFFERENT VEGETABLES AND SOME FRUITS NOT TRACKED AS CALORIES...

DIGESTION SUPPLEMENTS:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1-2X SCOOP FYBERLYZE A DAY

DIGESTION:
Ended up bumping my calories to 2800 and it seems that food is hard to get down but atleast my weight is going up. Digestion has been better, no more constipation but just bloating which im assuming should be normal on a bulk? How does everything seem so far? Think I may be ready for the 300mg test cycle yet?

good to see you're bumping calories and food @WANNABEVEGAN

the constipation and bloat not normal , what digestive aids you on now?

 

[Mobster]

Hi Everyone,

Here's to another update:

WEEK 6 WEIGHT: 139.4

Diet:
153 P // 407 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
5 SCOOPS KARBOLYN
20G ALMOND BUTTER
VARIETY OF DIFFERENT VEGETABLES AND SOME FRUITS NOT TRACKED AS CALORIES...

DIGESTION SUPPLEMENTS:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1-2X SCOOP FYBERLYZE A DAY

DIGESTION:
Ended up bumping my calories to 2800 and it seems that food is hard to get down but atleast my weight is going up. Digestion has been better, no more constipation but just bloating which im assuming should be normal on a bulk? How does everything seem so far? Think I may be ready for the 300mg test cycle yet?

No training?

 

[stevesmi]

Hi Everyone,

Here's to another update:

WEEK 6 WEIGHT: 139.4

Diet:
153 P // 407 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
5 SCOOPS KARBOLYN
20G ALMOND BUTTER
VARIETY OF DIFFERENT VEGETABLES AND SOME FRUITS NOT TRACKED AS CALORIES...

DIGESTION SUPPLEMENTS:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1-2X SCOOP FYBERLYZE A DAY

DIGESTION:
Ended up bumping my calories to 2800 and it seems that food is hard to get down but atleast my weight is going up. Digestion has been better, no more constipation but just bloating which im assuming should be normal on a bulk? How does everything seem so far? Think I may be ready for the 300mg test cycle yet?

@WANNABEVEGAN ground beef is a good one. especially 93/7. grassfed beef is the best

 

[2Thick]

Hi Everyone,

Here's to another update:

WEEK 6 WEIGHT: 139.4

Diet:
153 P // 407 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
5 SCOOPS KARBOLYN
20G ALMOND BUTTER
VARIETY OF DIFFERENT VEGETABLES AND SOME FRUITS NOT TRACKED AS CALORIES...

DIGESTION SUPPLEMENTS:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1-2X SCOOP FYBERLYZE A DAY

DIGESTION:
Ended up bumping my calories to 2800 and it seems that food is hard to get down but atleast my weight is going up. Digestion has been better, no more constipation but just bloating which im assuming should be normal on a bulk? How does everything seem so far? Think I may be ready for the 300mg test cycle yet?

Nice job on the digestion supplements. The apple cider vinegar is really good stuff, and it's nice that you're hitting the probiotics and digestive enzymes. Those are a good mix. @WANNABEVEGAN

 

[Ulter]

Hi Everyone,

Here's to another update:

WEEK 6 WEIGHT: 139.4

Diet:
153 P // 407 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
5 SCOOPS KARBOLYN
20G ALMOND BUTTER
VARIETY OF DIFFERENT VEGETABLES AND SOME FRUITS NOT TRACKED AS CALORIES...

DIGESTION SUPPLEMENTS:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1-2X SCOOP FYBERLYZE A DAY

DIGESTION:
Ended up bumping my calories to 2800 and it seems that food is hard to get down but atleast my weight is going up. Digestion has been better, no more constipation but just bloating which im assuming should be normal on a bulk? How does everything seem so far? Think I may be ready for the 300mg test cycle yet?

the diet looks solid. Nothing better than some ground beef, rice, and eggs. @WANNABEVEGAN just be careful with seeds. Sometimes they can give people allergic reactions.

 

[ceo]

Hi Everyone,

Here's to another update:

WEEK 6 WEIGHT: 139.4

Diet:
153 P // 407 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
5 SCOOPS KARBOLYN
20G ALMOND BUTTER
VARIETY OF DIFFERENT VEGETABLES AND SOME FRUITS NOT TRACKED AS CALORIES...

DIGESTION SUPPLEMENTS:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1-2X SCOOP FYBERLYZE A DAY

DIGESTION:
Ended up bumping my calories to 2800 and it seems that food is hard to get down but atleast my weight is going up. Digestion has been better, no more constipation but just bloating which im assuming should be normal on a bulk? How does everything seem so far? Think I may be ready for the 300mg test cycle yet?

@WANNABEVEGAN Bros, that's good. You eating a vegetable and fruit variety? My wife always cooks me some good vegetables. I'm sure you heard of bok choy, it's very popular in Asian.

 

[ROIDDERS]

Hi Everyone,

Here's to another update:

WEEK 6 WEIGHT: 139.4

Diet:
153 P // 407 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
5 SCOOPS KARBOLYN
20G ALMOND BUTTER
VARIETY OF DIFFERENT VEGETABLES AND SOME FRUITS NOT TRACKED AS CALORIES...

DIGESTION SUPPLEMENTS:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1-2X SCOOP FYBERLYZE A DAY

DIGESTION:
Ended up bumping my calories to 2800 and it seems that food is hard to get down but atleast my weight is going up. Digestion has been better, no more constipation but just bloating which im assuming should be normal on a bulk? How does everything seem so far? Think I may be ready for the 300mg test cycle yet?

It's good that you're listening out your nutrition. That's the most important thing. Make sure you keep up with the whole food options. Those are going to be the key here. @WANNABEVEGAN

 

[RoySimpson]

Hi Everyone,

Here's to another update:

WEEK 6 WEIGHT: 139.4

Diet:
153 P // 407 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
5 SCOOPS KARBOLYN
20G ALMOND BUTTER
VARIETY OF DIFFERENT VEGETABLES AND SOME FRUITS NOT TRACKED AS CALORIES...

DIGESTION SUPPLEMENTS:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1-2X SCOOP FYBERLYZE A DAY

DIGESTION:
Ended up bumping my calories to 2800 and it seems that food is hard to get down but atleast my weight is going up. Digestion has been better, no more constipation but just bloating which im assuming should be normal on a bulk? How does everything seem so far? Think I may be ready for the 300mg test cycle yet?

@WANNABEVEGAN food is looking on point bro!

 

[WANNABEVEGAN]

No training?

yea my bad havent been logging my training but I have been getting a bit stronger. Will log from this on out and will post a training update end of this week.

 

[WANNABEVEGAN]

good to see you're bumping calories and food @WANNABEVEGAN

the constipation and bloat not normal , what digestive aids you on now?

im on digestive enzymes, tudca, probiotic, ACV, magnesium glycinate as of right now.

im planning on adding in ginger and artichoke extract to see how i respond to that.

 

[WANNABEVEGAN]

the diet looks solid. Nothing better than some ground beef, rice, and eggs. @WANNABEVEGAN just be careful with seeds. Sometimes they can give people allergic reactions.

will do thanks for the advice

 

[WANNABEVEGAN]

@WANNABEVEGAN Bros, that's good. You eating a vegetable and fruit variety? My wife always cooks me some good vegetables. I'm sure you heard of bok choy, it's very popular in Asian.

Yea i have been eating a variety of fruits and vegetables

 

[Noah Wixx]

Hi Everyone,

Here's to another update:

WEEK 6 WEIGHT: 139.4

Diet:
153 P // 407 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
5 SCOOPS KARBOLYN
20G ALMOND BUTTER
VARIETY OF DIFFERENT VEGETABLES AND SOME FRUITS NOT TRACKED AS CALORIES...

DIGESTION SUPPLEMENTS:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1-2X SCOOP FYBERLYZE A DAY

DIGESTION:
Ended up bumping my calories to 2800 and it seems that food is hard to get down but atleast my weight is going up. Digestion has been better, no more constipation but just bloating which im assuming should be normal on a bulk? How does everything seem so far? Think I may be ready for the 300mg test cycle yet?

I know fjag struggle with getting food down its rough at times.

 

[ceo]

Yea i have been eating a variety of fruits and vegetables

Bros, that some good micronutrients

 

[Ulter]

will do thanks for the advice

anytime!

 

[ballin2504]

Hi Everyone,

Here's to another update:

WEEK 6 WEIGHT: 139.4

Diet:
153 P // 407 G C // 63 G F
CHIA SEEDS 20G
GROUND BEEF 93/7 7 OZ
OATS 80G
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
5 SCOOPS KARBOLYN
20G ALMOND BUTTER
VARIETY OF DIFFERENT VEGETABLES AND SOME FRUITS NOT TRACKED AS CALORIES...

DIGESTION SUPPLEMENTS:
1-2x APPLE CIDER VINEGAR
2X PROBIOTICS
8X DIGESTIVE ENZYMES A DAY
1-2X SCOOP FYBERLYZE A DAY

DIGESTION:
Ended up bumping my calories to 2800 and it seems that food is hard to get down but atleast my weight is going up. Digestion has been better, no more constipation but just bloating which im assuming should be normal on a bulk? How does everything seem so far? Think I may be ready for the 300mg test cycle yet?

@WANNABEVEGAN I always bloat on a bulk. Probiotics seem to help with the digestion.

 

[LevButlerov]

im on digestive enzymes, tudca, probiotic, ACV, magnesium glycinate as of right now.

im planning on adding in ginger and artichoke extract to see how i respond to that.

add ginger that's good and some psyllium @WANNABEVEGAN

 

[LevButlerov]

yea my bad havent been logging my training but I have been getting a bit stronger. Will log from this on out and will post a training update end of this week.

please log it

 

[WANNABEVEGAN]

please log it

ok will do

 

[LevButlerov]

ok will do

awesome

 

[WANNABEVEGAN]

Hi Everyone,

Heres a late post. Havent posted since last month but due to the holidays it was extremely hard for me lock in on my diet but i ended up pulling through last 2 weeks and bumped my cals to 2900.

Here's to another update:

WEEK 7-11: 140

Diet: 2900 CALS
144G P // 444 G C // 63 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
7 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES



DIGESTION:
1X APPLE CIDER VINEGAR
2X PROBIOTICS
4X DIGESTIVE ENZYMES A DAY
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)

As far as digestion, it seems that my bloating or constipation is cured so I reduced the digestive enzymes in half. My next goal is moving onto 3000 calories the next 2 weeks and slowly evaluate there and increase if needed. Also I am taking 7 scoops of Karbolyn so not sure how healthy that is honestly but it definitely helps get my calories in much easier. I had 3-4 cheat meals a week as it helps me get down food easier. Will continue to bulk and increasing calories as needed.

LIFTS (BEFORE-->AFTER):
ARM DAY:
BARBELL CURLS 4X12
35-40 LBS --> 42.5
DUMBBELL CURLS 3X12
15 LBS --> 15
HAMMER CURLS 3X12
15 LBS --> 15
TRICEP PUSH DOWN 3X12
35-40LBS --> 40
TRICEP PULL DOWN 4X12
22.5
REVERSE CURLS 3X12
30-35 LBS --> 32.5
SKULLCRUSHER 3X12
30 LBS --> 35

SHOULDER:
SHOULDER PRESS MACHINE 4X10
45 LBS PLATE ON EACH SIDE --> 47.5
LATERAL RAISES 3X15
10 LBS --> 10
REAR FLY MACHINE 4X12
55 LBS --> 70
LATERAL MACHINE 4X12
40 LBS --> 40
FACE PULLS 3X12
15 LBS --> 25

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
105 LBS --> 125
INCLINE DUMBBELL PRESS 4X12
30 LBS EACH --> 35
PED DEC 3X12
60 LBS --> 65-70
MACHINE DIPS 4X12
45 LBS EACH SIDE --> 50
TRICEP PUSH DOWN 3X12
30 LBS --> 32.5
TRICEP PULL DOWN 3X12
20 LBS --> 20

BACK/BI:
ASSISTED PULL UPS 3X12
105 LBS ASSIST --> 90-105 ASSIST
LAT PULLDOWNS 4X12
60 LBS --> 70
CHEST SUPPORTED TBAR ROW 3X8
45 LBS --> 47.5
CABLE ROW 4X12
65 LBS --> 85
HAMMER MACHINE LAT PPULL DOWN 3X10
45 LBS EACH --> 45
DUMBBELL CURLS 3X10
15 LBS -->15
CABLE CURLS 3X12
20 LBS --> 25

LEGS:
HACK SQUATS 3X10
30 LBS EACH -->45
LEG PRESS 4X15
105 LBS --> 120
QUAD EXTENSION 4X15
70 LBS --> 75
HAMSTRING CURLS 4X15
45 LBS --> 50
RDL 4X10
50 LBS --> 60
SEATED CALF RAISES 3X15
45 LBS --> 47.5

 

[toddthelineman]

Looks pretty good! I would try to increase protein in incrementally as digestion improves

 

[LevButlerov]

Hi Everyone,

Heres a late post. Havent posted since last month but due to the holidays it was extremely hard for me lock in on my diet but i ended up pulling through last 2 weeks and bumped my cals to 2900.

Here's to another update:

WEEK 7-11: 140

Diet: 2900 CALS
144G P // 444 G C // 63 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 2 SCOOPS
4 LARGE EGGS
7 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES



DIGESTION:
1X APPLE CIDER VINEGAR
2X PROBIOTICS
4X DIGESTIVE ENZYMES A DAY
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)

As far as digestion, it seems that my bloating or constipation is cured so I reduced the digestive enzymes in half. My next goal is moving onto 3000 calories the next 2 weeks and slowly evaluate there and increase if needed. Also I am taking 7 scoops of Karbolyn so not sure how healthy that is honestly but it definitely helps get my calories in much easier. I had 3-4 cheat meals a week as it helps me get down food easier. Will continue to bulk and increasing calories as needed.

LIFTS (BEFORE-->AFTER):
ARM DAY:
BARBELL CURLS 4X12
35-40 LBS --> 42.5
DUMBBELL CURLS 3X12
15 LBS --> 15
HAMMER CURLS 3X12
15 LBS --> 15
TRICEP PUSH DOWN 3X12
35-40LBS --> 40
TRICEP PULL DOWN 4X12
22.5
REVERSE CURLS 3X12
30-35 LBS --> 32.5
SKULLCRUSHER 3X12
30 LBS --> 35

SHOULDER:
SHOULDER PRESS MACHINE 4X10
45 LBS PLATE ON EACH SIDE --> 47.5
LATERAL RAISES 3X15
10 LBS --> 10
REAR FLY MACHINE 4X12
55 LBS --> 70
LATERAL MACHINE 4X12
40 LBS --> 40
FACE PULLS 3X12
15 LBS --> 25

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
105 LBS --> 125
INCLINE DUMBBELL PRESS 4X12
30 LBS EACH --> 35
PED DEC 3X12
60 LBS --> 65-70
MACHINE DIPS 4X12
45 LBS EACH SIDE --> 50
TRICEP PUSH DOWN 3X12
30 LBS --> 32.5
TRICEP PULL DOWN 3X12
20 LBS --> 20

BACK/BI:
ASSISTED PULL UPS 3X12
105 LBS ASSIST --> 90-105 ASSIST
LAT PULLDOWNS 4X12
60 LBS --> 70
CHEST SUPPORTED TBAR ROW 3X8
45 LBS --> 47.5
CABLE ROW 4X12
65 LBS --> 85
HAMMER MACHINE LAT PPULL DOWN 3X10
45 LBS EACH --> 45
DUMBBELL CURLS 3X10
15 LBS -->15
CABLE CURLS 3X12
20 LBS --> 25

LEGS:
HACK SQUATS 3X10
30 LBS EACH -->45
LEG PRESS 4X15
105 LBS --> 120
QUAD EXTENSION 4X15
70 LBS --> 75
HAMSTRING CURLS 4X15
45 LBS --> 50
RDL 4X10
50 LBS --> 60
SEATED CALF RAISES 3X15
45 LBS --> 47.5

your diet is too high carbs and too low protein this is not going to work @WANNABEVEGAN and you cant just leave for a month
you need to keep updating
lets get you updating 2 weeks in a row and we can talk more

 

[WANNABEVEGAN]

Looks pretty good! I would try to increase protein in incrementally as digestion improves

gotcha. Planning on increasing protein this week and macros will be broken down like this:

Diet: 3000 CALS
169G P // 444 G C // 63 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 3 SCOOPS
4 LARGE EGGS
7 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES

 

[WANNABEVEGAN]

your diet is too high carbs and too low protein this is not going to work @WANNABEVEGAN and you cant just leave for a month
you need to keep updating
lets get you updating 2 weeks in a row and we can talk more

Got it. Will start posting more frequently moving forward. New macro breakdown will be like this for more added protein:

Diet: 3000 CALS
169G P // 444 G C // 63 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 3 SCOOPS
4 LARGE EGGS
7 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES

 

[LevButlerov]

Got it. Will start posting more frequently moving forward. New macro breakdown will be like this for more added protein:

Diet: 3000 CALS
169G P // 444 G C // 63 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE 3 SCOOPS
4 LARGE EGGS
7 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES

please do @WANNABEVEGAN but still low protein, if you can eat beef, lets add 2 shakes the whole day and a chicken breast possible?

 

[WANNABEVEGAN]

please do @WANNABEVEGAN but still low protein, if you can eat beef, lets add 2 shakes the whole day and a chicken breast possible?

ok so add chicken in my diet and also 2 more scoops of protein? I already have 3 scoops of protein so add an additional 2 more scoops? Wow 170g protein is too low? Never thought i needed much more. Thanks!

 

[LevButlerov]

ok so add chicken in my diet and also 2 more scoops of protein? I already have 3 scoops of protein so add an additional 2 more scoops? Wow 170g protein is too low? Never thought i needed much more. Thanks!

you can do protein scoops or some more eggs chicken both ok @WANNABEVEGAN

 

[WANNABEVEGAN]

you can do protein scoops or some more eggs chicken both ok @WANNABEVEGAN

Will make those changes this week. Thank you

 

[LevButlerov]

Will make those changes this week. Thank you

awesome update us

 

[WANNABEVEGAN]

Hi Evo Fam,

After changing my diet to having more protein, it was extremely hard to get my calories in this week as I was feeling really bloated and super full. However I think my digestion towards the end of the week seemed to improve and I was able to hit my macros. Might just need more time to adjust to this high protein diet. Also having 3-4 cheat meals a week.

Here's to another update:

WEEK 8: 140.8

Diet: 3000 CALS
219G P // 379 G C // 65 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE5 SCOOPS
4 LARGE EGGS
5.5 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES



DIGESTION:
1X APPLE CIDER VINEGAR
2X PROBIOTICS
4X DIGESTIVE ENZYMES A DAY
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)



LIFTS (BEFORE-->AFTER):
ARM DAY:
BARBELL CURLS 4X12
42.5
DUMBBELL CURLS 3X12
15
HAMMER CURLS 3X12
15
TRICEP PUSH DOWN 3X12
40
TRICEP PULL DOWN 4X12
22.5
REVERSE CURLS 3X12
32.5
SKULLCRUSHER 3X12
35

SHOULDER:
SHOULDER PRESS MACHINE 4X10
47.5
LATERAL RAISES 3X15
10
REAR FLY MACHINE 4X12
70
LATERAL MACHINE 4X12
40
FACE PULLS 3X12
25

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
125
INCLINE DUMBBELL PRESS 4X12
35
PED DEC 3X12
65-70
MACHINE DIPS 4X12
50
TRICEP PUSH DOWN 3X12
32.5
TRICEP PULL DOWN 3X12
20

BACK/BI:
ASSISTED PULL UPS 3X12
90-105 ASSIST
LAT PULLDOWNS 4X12
70
CHEST SUPPORTED TBAR ROW 3X8
47.5
CABLE ROW 4X12
85
HAMMER MACHINE LAT PPULL DOWN 3X10
45
DUMBBELL CURLS 3X10
15
CABLE CURLS 3X12
25

LEGS:
HACK SQUATS 3X10
45
LEG PRESS 4X15
120
QUAD EXTENSION 4X15
75
HAMSTRING CURLS 4X15
50
RDL 4X10
60
SEATED CALF RAISES 3X15
47.5

 

[LevButlerov]

Hi Evo Fam,

After changing my diet to having more protein, it was extremely hard to get my calories in this week as I was feeling really bloated and super full. However I think my digestion towards the end of the week seemed to improve and I was able to hit my macros. Might just need more time to adjust to this high protein diet. Also having 3-4 cheat meals a week.

Here's to another update:

WEEK 8: 140.8

Diet: 3000 CALS
219G P // 379 G C // 65 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE5 SCOOPS
4 LARGE EGGS
5.5 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES



DIGESTION:
1X APPLE CIDER VINEGAR
2X PROBIOTICS
4X DIGESTIVE ENZYMES A DAY
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)



LIFTS (BEFORE-->AFTER):
ARM DAY:
BARBELL CURLS 4X12
42.5
DUMBBELL CURLS 3X12
15
HAMMER CURLS 3X12
15
TRICEP PUSH DOWN 3X12
40
TRICEP PULL DOWN 4X12
22.5
REVERSE CURLS 3X12
32.5
SKULLCRUSHER 3X12
35

SHOULDER:
SHOULDER PRESS MACHINE 4X10
47.5
LATERAL RAISES 3X15
10
REAR FLY MACHINE 4X12
70
LATERAL MACHINE 4X12
40
FACE PULLS 3X12
25

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
125
INCLINE DUMBBELL PRESS 4X12
35
PED DEC 3X12
65-70
MACHINE DIPS 4X12
50
TRICEP PUSH DOWN 3X12
32.5
TRICEP PULL DOWN 3X12
20

BACK/BI:
ASSISTED PULL UPS 3X12
90-105 ASSIST
LAT PULLDOWNS 4X12
70
CHEST SUPPORTED TBAR ROW 3X8
47.5
CABLE ROW 4X12
85
HAMMER MACHINE LAT PPULL DOWN 3X10
45
DUMBBELL CURLS 3X10
15
CABLE CURLS 3X12
25

LEGS:
HACK SQUATS 3X10
45
LEG PRESS 4X15
120
QUAD EXTENSION 4X15
75
HAMSTRING CURLS 4X15
50
RDL 4X10
60
SEATED CALF RAISES 3X15
47.5

good shoulder work, 70lb or kg rear delt work? @WANNABEVEGAN and hacks can go up with about 20 rep drop set
protein can go to 250 easy


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Dreamer]

Hi Evo Fam,

After changing my diet to having more protein, it was extremely hard to get my calories in this week as I was feeling really bloated and super full. However I think my digestion towards the end of the week seemed to improve and I was able to hit my macros. Might just need more time to adjust to this high protein diet. Also having 3-4 cheat meals a week.

Here's to another update:

WEEK 8: 140.8

Diet: 3000 CALS
219G P // 379 G C // 65 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE5 SCOOPS
4 LARGE EGGS
5.5 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES



DIGESTION:
1X APPLE CIDER VINEGAR
2X PROBIOTICS
4X DIGESTIVE ENZYMES A DAY
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)



LIFTS (BEFORE-->AFTER):
ARM DAY:
BARBELL CURLS 4X12
42.5
DUMBBELL CURLS 3X12
15
HAMMER CURLS 3X12
15
TRICEP PUSH DOWN 3X12
40
TRICEP PULL DOWN 4X12
22.5
REVERSE CURLS 3X12
32.5
SKULLCRUSHER 3X12
35

SHOULDER:
SHOULDER PRESS MACHINE 4X10
47.5
LATERAL RAISES 3X15
10
REAR FLY MACHINE 4X12
70
LATERAL MACHINE 4X12
40
FACE PULLS 3X12
25

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
125
INCLINE DUMBBELL PRESS 4X12
35
PED DEC 3X12
65-70
MACHINE DIPS 4X12
50
TRICEP PUSH DOWN 3X12
32.5
TRICEP PULL DOWN 3X12
20

BACK/BI:
ASSISTED PULL UPS 3X12
90-105 ASSIST
LAT PULLDOWNS 4X12
70
CHEST SUPPORTED TBAR ROW 3X8
47.5
CABLE ROW 4X12
85
HAMMER MACHINE LAT PPULL DOWN 3X10
45
DUMBBELL CURLS 3X10
15
CABLE CURLS 3X12
25

LEGS:
HACK SQUATS 3X10
45
LEG PRESS 4X15
120
QUAD EXTENSION 4X15
75
HAMSTRING CURLS 4X15
50
RDL 4X10
60
SEATED CALF RAISES 3X15
47.5

I have found whenever changing my diet drastically it takes a couple weeks for my stomach to settle and digestion to smooth - your taking the right stuff just needs time

 

[waggat]

Hi Evo Fam,

After changing my diet to having more protein, it was extremely hard to get my calories in this week as I was feeling really bloated and super full. However I think my digestion towards the end of the week seemed to improve and I was able to hit my macros. Might just need more time to adjust to this high protein diet. Also having 3-4 cheat meals a week.

Here's to another update:

WEEK 8: 140.8

Diet: 3000 CALS
219G P // 379 G C // 65 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE5 SCOOPS
4 LARGE EGGS
5.5 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES



DIGESTION:
1X APPLE CIDER VINEGAR
2X PROBIOTICS
4X DIGESTIVE ENZYMES A DAY
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)



LIFTS (BEFORE-->AFTER):
ARM DAY:
BARBELL CURLS 4X12
42.5
DUMBBELL CURLS 3X12
15
HAMMER CURLS 3X12
15
TRICEP PUSH DOWN 3X12
40
TRICEP PULL DOWN 4X12
22.5
REVERSE CURLS 3X12
32.5
SKULLCRUSHER 3X12
35

SHOULDER:
SHOULDER PRESS MACHINE 4X10
47.5
LATERAL RAISES 3X15
10
REAR FLY MACHINE 4X12
70
LATERAL MACHINE 4X12
40
FACE PULLS 3X12
25

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
125
INCLINE DUMBBELL PRESS 4X12
35
PED DEC 3X12
65-70
MACHINE DIPS 4X12
50
TRICEP PUSH DOWN 3X12
32.5
TRICEP PULL DOWN 3X12
20

BACK/BI:
ASSISTED PULL UPS 3X12
90-105 ASSIST
LAT PULLDOWNS 4X12
70
CHEST SUPPORTED TBAR ROW 3X8
47.5
CABLE ROW 4X12
85
HAMMER MACHINE LAT PPULL DOWN 3X10
45
DUMBBELL CURLS 3X10
15
CABLE CURLS 3X12
25

LEGS:
HACK SQUATS 3X10
45
LEG PRESS 4X15
120
QUAD EXTENSION 4X15
75
HAMSTRING CURLS 4X15
50
RDL 4X10
60
SEATED CALF RAISES 3X15
47.5

Nice update mate.

Food choices look good.

Workouts look alright as well. Are you focusing on arms?

 

[WANNABEVEGAN]

good shoulder work, 70lb or kg rear delt work? @WANNABEVEGAN and hacks can go up with about 20 rep drop set
protein can go to 250 easy


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

70 lbs. Ok ill slowly get up to 250g protein upcoming weeks and ill start adding drop set to my hack squats

 

[WANNABEVEGAN]

Nice update mate.

Food choices look good.

Workouts look alright as well. Are you focusing on arms?

yea im focusing a bit more on arms

 

[LevButlerov]

70 lbs. Ok ill slowly get up to 250g protein upcoming weeks and ill start adding drop set to my hack squats

perfect

 

[WANNABEVEGAN]

Hi Evo Fam,

This week was really good. able to get all my macros down except one day where i got super full and missed like 600 calories. Other than that everything is smooth sailing. Added a drop set to my hack squats and will continue to add another drop set this week. just slowly trying to incorporate that. In terms of diet, probably not going to tweak anything just yet as my weight is still going up but once it stalls, I will add in 25g more protein.

Here's to another update:

WEEK 8: 142

Diet: 3000 CALS
219G P // 379 G C // 65 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE5 SCOOPS
4 LARGE EGGS
5.5 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES



DIGESTION:
1X APPLE CIDER VINEGAR
2X PROBIOTICS
4X DIGESTIVE ENZYMES A DAY
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)



LIFTS (BEFORE-->AFTER):
ARM DAY:
BARBELL CURLS 4X12
42.5
DUMBBELL CURLS 3X12
15
HAMMER CURLS 3X12
15
TRICEP PUSH DOWN 3X12
40
TRICEP PULL DOWN 4X12
22.5
REVERSE CURLS 3X12
32.5
SKULLCRUSHER 3X12
35

SHOULDER:
SHOULDER PRESS MACHINE 4X10
47.5
LATERAL RAISES 3X15
10
REAR FLY MACHINE 4X12
70
LATERAL MACHINE 4X12
40
FACE PULLS 3X12
25

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
125
INCLINE DUMBBELL PRESS 4X12
35
PED DEC 3X12
65-70
MACHINE DIPS 4X12
50
TRICEP PUSH DOWN 3X12
32.5
TRICEP PULL DOWN 3X12
20

BACK/BI:
ASSISTED PULL UPS 3X12
90-105 ASSIST
LAT PULLDOWNS 4X12
70
CHEST SUPPORTED TBAR ROW 3X8
47.5
CABLE ROW 4X12
85
HAMMER MACHINE LAT PPULL DOWN 3X10
45
DUMBBELL CURLS 3X10
15
CABLE CURLS 3X12
25

LEGS:
HACK SQUATS 3X10 1 SET DROP SET
45
LEG PRESS 4X15
120
QUAD EXTENSION 4X15
75
HAMSTRING CURLS 4X15
52.5
RDL 4X10
60
SEATED CALF RAISES 3X15
47.5

 

[LevButlerov]

Hi Evo Fam,

This week was really good. able to get all my macros down except one day where i got super full and missed like 600 calories. Other than that everything is smooth sailing. Added a drop set to my hack squats and will continue to add another drop set this week. just slowly trying to incorporate that. In terms of diet, probably not going to tweak anything just yet as my weight is still going up but once it stalls, I will add in 25g more protein.

Here's to another update:

WEEK 8: 142

Diet: 3000 CALS
219G P // 379 G C // 65 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE5 SCOOPS
4 LARGE EGGS
5.5 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES



DIGESTION:
1X APPLE CIDER VINEGAR
2X PROBIOTICS
4X DIGESTIVE ENZYMES A DAY
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)



LIFTS (BEFORE-->AFTER):
ARM DAY:
BARBELL CURLS 4X12
42.5
DUMBBELL CURLS 3X12
15
HAMMER CURLS 3X12
15
TRICEP PUSH DOWN 3X12
40
TRICEP PULL DOWN 4X12
22.5
REVERSE CURLS 3X12
32.5
SKULLCRUSHER 3X12
35

SHOULDER:
SHOULDER PRESS MACHINE 4X10
47.5
LATERAL RAISES 3X15
10
REAR FLY MACHINE 4X12
70
LATERAL MACHINE 4X12
40
FACE PULLS 3X12
25

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
125
INCLINE DUMBBELL PRESS 4X12
35
PED DEC 3X12
65-70
MACHINE DIPS 4X12
50
TRICEP PUSH DOWN 3X12
32.5
TRICEP PULL DOWN 3X12
20

BACK/BI:
ASSISTED PULL UPS 3X12
90-105 ASSIST
LAT PULLDOWNS 4X12
70
CHEST SUPPORTED TBAR ROW 3X8
47.5
CABLE ROW 4X12
85
HAMMER MACHINE LAT PPULL DOWN 3X10
45
DUMBBELL CURLS 3X10
15
CABLE CURLS 3X12
25

LEGS:
HACK SQUATS 3X10 1 SET DROP SET
45
LEG PRESS 4X15
120
QUAD EXTENSION 4X15
75
HAMSTRING CURLS 4X15
52.5
RDL 4X10
60
SEATED CALF RAISES 3X15
47.5

drop on the hack is a win, i love seeing more pumps in action here but watch the macros lets pump the protein over 250 @WANNABEVEGAN

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Trenhead3cc]

Nice update of workouts.

For shoulders , try this front delt variation from Charles glass . I love it

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[waggat]

Hi Evo Fam,

This week was really good. able to get all my macros down except one day where i got super full and missed like 600 calories. Other than that everything is smooth sailing. Added a drop set to my hack squats and will continue to add another drop set this week. just slowly trying to incorporate that. In terms of diet, probably not going to tweak anything just yet as my weight is still going up but once it stalls, I will add in 25g more protein.

Here's to another update:

WEEK 8: 142

Diet: 3000 CALS
219G P // 379 G C // 65 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE5 SCOOPS
4 LARGE EGGS
5.5 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES



DIGESTION:
1X APPLE CIDER VINEGAR
2X PROBIOTICS
4X DIGESTIVE ENZYMES A DAY
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)



LIFTS (BEFORE-->AFTER):
ARM DAY:
BARBELL CURLS 4X12
42.5
DUMBBELL CURLS 3X12
15
HAMMER CURLS 3X12
15
TRICEP PUSH DOWN 3X12
40
TRICEP PULL DOWN 4X12
22.5
REVERSE CURLS 3X12
32.5
SKULLCRUSHER 3X12
35

SHOULDER:
SHOULDER PRESS MACHINE 4X10
47.5
LATERAL RAISES 3X15
10
REAR FLY MACHINE 4X12
70
LATERAL MACHINE 4X12
40
FACE PULLS 3X12
25

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
125
INCLINE DUMBBELL PRESS 4X12
35
PED DEC 3X12
65-70
MACHINE DIPS 4X12
50
TRICEP PUSH DOWN 3X12
32.5
TRICEP PULL DOWN 3X12
20

BACK/BI:
ASSISTED PULL UPS 3X12
90-105 ASSIST
LAT PULLDOWNS 4X12
70
CHEST SUPPORTED TBAR ROW 3X8
47.5
CABLE ROW 4X12
85
HAMMER MACHINE LAT PPULL DOWN 3X10
45
DUMBBELL CURLS 3X10
15
CABLE CURLS 3X12
25

LEGS:
HACK SQUATS 3X10 1 SET DROP SET
45
LEG PRESS 4X15
120
QUAD EXTENSION 4X15
75
HAMSTRING CURLS 4X15
52.5
RDL 4X10
60
SEATED CALF RAISES 3X15
47.5

Workouts looking good. Nice selection and number of exercises.

Food is looking good as well.

 

[Dreamer]

Hi Evo Fam,

This week was really good. able to get all my macros down except one day where i got super full and missed like 600 calories. Other than that everything is smooth sailing. Added a drop set to my hack squats and will continue to add another drop set this week. just slowly trying to incorporate that. In terms of diet, probably not going to tweak anything just yet as my weight is still going up but once it stalls, I will add in 25g more protein.

Here's to another update:

WEEK 8: 142

Diet: 3000 CALS
219G P // 379 G C // 65 G F
GROUND BEEF 93/7 7 OZ
WHITE RICE 9.3 OZ
HYDROLYZED WHEY ISOLATE5 SCOOPS
4 LARGE EGGS
5.5 SCOOPS KARBOLYN
40G ALMOND BUTTER
SPINACH
MIXED VEGETABLES
BLUEBERRIES



DIGESTION:
1X APPLE CIDER VINEGAR
2X PROBIOTICS
4X DIGESTIVE ENZYMES A DAY
1-2 SCOOP FYBERLYZE (CONTAINS PSILLIUM HUSK)



LIFTS (BEFORE-->AFTER):
ARM DAY:
BARBELL CURLS 4X12
42.5
DUMBBELL CURLS 3X12
15
HAMMER CURLS 3X12
15
TRICEP PUSH DOWN 3X12
40
TRICEP PULL DOWN 4X12
22.5
REVERSE CURLS 3X12
32.5
SKULLCRUSHER 3X12
35

SHOULDER:
SHOULDER PRESS MACHINE 4X10
47.5
LATERAL RAISES 3X15
10
REAR FLY MACHINE 4X12
70
LATERAL MACHINE 4X12
40
FACE PULLS 3X12
25

CHEST/TRI:
INCLINE HAMMER PRESS MACHINE 3X10
125
INCLINE DUMBBELL PRESS 4X12
35
PED DEC 3X12
65-70
MACHINE DIPS 4X12
50
TRICEP PUSH DOWN 3X12
32.5
TRICEP PULL DOWN 3X12
20

BACK/BI:
ASSISTED PULL UPS 3X12
90-105 ASSIST
LAT PULLDOWNS 4X12
70
CHEST SUPPORTED TBAR ROW 3X8
47.5
CABLE ROW 4X12
85
HAMMER MACHINE LAT PPULL DOWN 3X10
45
DUMBBELL CURLS 3X10
15
CABLE CURLS 3X12
25

LEGS:
HACK SQUATS 3X10 1 SET DROP SET
45
LEG PRESS 4X15
120
QUAD EXTENSION 4X15
75
HAMSTRING CURLS 4X15
52.5
RDL 4X10
60
SEATED CALF RAISES 3X15
47.5

Love the macros, training looks good too

 

[codezz]

drop on the hack is a win, i love seeing more pumps in action here but watch the macros lets pump the protein over 250 @WANNABEVEGAN

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

Like @LevButlerov said try bump up the protien just a little bit man

 

[WANNABEVEGAN]

Nice update of workouts.

For shoulders , try this front delt variation from Charles glass . I love it

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those look sick. will be giving them a shot

 

[WANNABEVEGAN]

drop on the hack is a win, i love seeing more pumps in action here but watch the macros lets pump the protein over 250 @WANNABEVEGAN

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

will be adding in more protein next week

 

[WANNABEVEGAN]

Like @LevButlerov said try bump up the protien just a little bit man

yes sir will do

 

[WANNABEVEGAN]

Also just giving an update. Will be out of town this week so macros and gym might be out the picture but will be back on task next week. Thanks for help yall!

 

[LevButlerov]

will be adding in more protein next week

perfect

 

[LevButlerov]

Also just giving an update. Will be out of town this week so macros and gym might be out the picture but will be back on task next week. Thanks for help yall!

waiting on you

 

[codezz]

waiting on you

Keep us updated on what ur upto brother, maybe try still get 10k steps a day for some light cardio

 

[WANNABEVEGAN]

Also here is my 12 week progress. Left is 132 lbs and right is 142 lbs. Let me know what yall think.

 

[LevButlerov]

View attachment 179582View attachment 179583
Also here is my 12 week progress. Left is 132 lbs and right is 142 lbs. Let me know what yall think.

you're bigger and leaner VERY good progress @WANNABEVEGAN

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz

 

[codezz]

View attachment 179582View attachment 179583
Also here is my 12 week progress. Left is 132 lbs and right is 142 lbs. Let me know what yall think.

Keep at it man, ur doing great

 

[waggat]

View attachment 179582View attachment 179583
Also here is my 12 week progress. Left is 132 lbs and right is 142 lbs. Let me know what yall think.

Nice progress mate! That's a nice steady gain. You look bigger with no significant fat gain.

 

[Dreamer]

View attachment 179582View attachment 179583
Also here is my 12 week progress. Left is 132 lbs and right is 142 lbs. Let me know what yall think.

can see some increase in shoulders and arms for sure

 

[WANNABEVEGAN]

HI just checking in 142.0 lbs. Just got back from my trip and been starting to eat my macros at 3000 calories again. Just thought I check in. Had no training last week or diet but will proceed to get back on track and continue this week

 

[LevButlerov]

HI just checking in 142.0 lbs. Just got back from my trip and been starting to eat my macros at 3000 calories again. Just thought I check in. Had no training last week or diet but will proceed to get back on track and continue this week

142 lbs staying lean lets get the macros up