Approved Log First Training Lifestyle Journal

[KingSh1t]

Age 31
Height 6"6'
Weight 225 lbs

Training 5 days per week

Training always starts with cardio. Usually a mile or so jog on treadmill
Ab crunch machine
Torso rotation machine

Mon:
Back/Biceps

Tues:
Legs

Wednesday:
Rest

Thurs:
Chest/triceps

Friday:
Shoulders

Saturday:
Squats/deadlift

Sun:
Rest

Diet is something I'm still working out

Breakfast is usually
2 bananas
2 oikos high protein yogurt
2 water bottles
3 creatine gummies
Methylene blue

Lunch
Typically just some fruit, maybe a salad

Dinner:
Salad usually without dressing
Meat of some kind, mostly bison or beef steak
Vegetables
Rice

Fruit smoothie before bed

 

[LevButlerov]

Age 31
Height 6"6'
Weight 225 lbs

Training 5 days per week

Training always starts with cardio. Usually a mile or so jog on treadmill
Ab crunch machine
Torso rotation machine

Mon:
Back/Biceps

Tues:
Legs

Wednesday:
Rest

Thurs:
Chest/triceps

Friday:
Shoulders

Saturday:
Squats/deadlift

Sun:
Rest

Diet is something I'm still working out

Breakfast is usually
2 bananas
2 oikos high protein yogurt
2 water bottles
3 creatine gummies
Methylene blue

Lunch
Typically just some fruit, maybe a salad

Dinner:
Salad usually without dressing
Meat of some kind, mostly bison or beef steak
Vegetables
Rice

Fruit smoothie before bed

@KingSh1t welcome now fully to the EVO family this is a good training log start but we need more details to really help you.

To start the log and for this to work, we need to understand you base, make sense right?
to that end please share Pictures of you face blurred so we can get your base and activate your log.

For new guys reading this is OPs original post -
https://www.evolutionary.org/forums/threads/beginner-looking-for-advice.106214/post-1811230

Age 31
Height 6"6'
Weight 225 lbs

What is your bodyfat? how many years training?

Training 5 days per week

Training always starts with cardio. Usually a mile or so jog on treadmill
Ab crunch machine
Torso rotation machine

Mon:
Back/Biceps

Tues:
Legs

Wednesday:
Rest

Thurs:
Chest/triceps

Friday:
Shoulders

Saturday:
Squats/deadlift

Sun:
Rest

This doesnt tell us much at all.
Training, Cardio
Training, please share actual exercises reps sets and weights, as you go especially get stronger but a base is a must for use to know
cardio how much do you do? when etc

Diet is something I'm still working out

Breakfast is usually
2 bananas
2 oikos high protein yogurt
2 water bottles
3 creatine gummies
Methylene blue

Lunch
Typically just some fruit, maybe a salad

Dinner:
Salad usually without dressing
Meat of some kind, mostly bison or beef steak
Vegetables
Rice

Fruit smoothie before bed

Diet
Diet, please share foods and meals and when you eat them, macros would be good, not just 1 day
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

from what you posted, I only see around 80-100 grams of protein max for a 225 male, thats not going to get you far on any cycle. But I'm guessing here need more info.

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

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[KingSh1t]

Monday – Back & Biceps

Pull-Ups or Lat Pulldown – 4x8–10

Barbell Rows – 4x8–10

Seated Cable Rows – 3x10–12

Dumbbell Hammer Curls – 3x10–12

Barbell or EZ-Bar Curls – 3x8–10



---

Tuesday – Legs

Barbell Squat – 4x6–8

Romanian Deadlift – 4x8–10

Leg Press – 4x10–12

Walking Lunges – 3x12 (each leg)

Calf Raises – 4x15–20



---

Wednesday – Rest / Active Recovery

Light walk, stretching, or mobility work.



---

Thursday – Chest & Triceps

Barbell Bench Press – 4x6–8

Incline Dumbbell Press – 4x8–10

Chest Fly (dumbbell or cable) – 3x10–12

Skull Crushers – 3x10–12

Triceps Pushdowns – 3x10–12

Dips (weighted if possible) – 3x8–10



---

Friday – Shoulders

Overhead Barbell or Dumbbell Press – 4x6–8

Lateral Raises – 4x12–15

Front Raises – 3x12–15

Rear Delt Fly – 3x12–15

Barbell Shrugs – 4x10–12



---

Saturday – Squat & Deadlift Day

Deadlift – 4x5 (focus on heavy, clean form)

Front Squat or Pause Squat – 4x6–8

Bulgarian Split Squats – 3x10 (each leg)

Good Mornings or Hip Thrusts – 3x10–12

Farmer’s C
arry – 3x40–60 sec



---

Sunday – Rest

Full recovery, light mobility, stretching.

This is my workout plan. I will do what you suggested and take notes of my exact diet throughout the week. And post them at the end of the week. Pics will come after work today

 

[LevButlerov]

Monday – Back & Biceps

Pull-Ups or Lat Pulldown – 4x8–10

Barbell Rows – 4x8–10

Seated Cable Rows – 3x10–12

Dumbbell Hammer Curls – 3x10–12

Barbell or EZ-Bar Curls – 3x8–10



---

Tuesday – Legs

Barbell Squat – 4x6–8

Romanian Deadlift – 4x8–10

Leg Press – 4x10–12

Walking Lunges – 3x12 (each leg)

Calf Raises – 4x15–20



---

Wednesday – Rest / Active Recovery

Light walk, stretching, or mobility work.



---

Thursday – Chest & Triceps

Barbell Bench Press – 4x6–8

Incline Dumbbell Press – 4x8–10

Chest Fly (dumbbell or cable) – 3x10–12

Skull Crushers – 3x10–12

Triceps Pushdowns – 3x10–12

Dips (weighted if possible) – 3x8–10



---

Friday – Shoulders

Overhead Barbell or Dumbbell Press – 4x6–8

Lateral Raises – 4x12–15

Front Raises – 3x12–15

Rear Delt Fly – 3x12–15

Barbell Shrugs – 4x10–12



---

Saturday – Squat & Deadlift Day

Deadlift – 4x5 (focus on heavy, clean form)

Front Squat or Pause Squat – 4x6–8

Bulgarian Split Squats – 3x10 (each leg)

Good Mornings or Hip Thrusts – 3x10–12

Farmer’s C
arry – 3x40–60 sec



---

Sunday – Rest

Full recovery, light mobility, stretching.

This is my workout plan. I will do what you suggested and take notes of my exact diet throughout the week. And post them at the end of the week. Pics will come after work today

@KingSh1t did you read my post above? click the link please respond
https://www.evolutionary.org/forums/threads/first-training-log.106224/post-1811821

@KingSh1t welcome now fully to the EVO family this is a good training log start but we need more details to really help you.

To start the log and for this to work, we need to understand you base, make sense right?
to that end please share Pictures of you face blurred so we can get your base and activate your log.

For new guys reading this is OPs original post -
https://www.evolutionary.org/forums/threads/beginner-looking-for-advice.106214/post-1811230


What is your bodyfat? how many years training?

This doesnt tell us much at all.
Training, Cardio
Training, please share actual exercises reps sets and weights, as you go especially get stronger but a base is a must for use to know
cardio how much do you do? when etc


Diet
Diet, please share foods and meals and when you eat them, macros would be good, not just 1 day
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

from what you posted, I only see around 80-100 grams of protein max for a 225 male, thats not going to get you far on any cycle. But I'm guessing here need more info.

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

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[KingSh1t]

 

[LevButlerov]

Monday – Back & Biceps

Pull-Ups or Lat Pulldown – 4x8–10

Barbell Rows – 4x8–10

Seated Cable Rows – 3x10–12

Dumbbell Hammer Curls – 3x10–12

Barbell or EZ-Bar Curls – 3x8–10



---

Tuesday – Legs

Barbell Squat – 4x6–8

Romanian Deadlift – 4x8–10

Leg Press – 4x10–12

Walking Lunges – 3x12 (each leg)

Calf Raises – 4x15–20



---

Wednesday – Rest / Active Recovery

Light walk, stretching, or mobility work.



---

Thursday – Chest & Triceps

Barbell Bench Press – 4x6–8

Incline Dumbbell Press – 4x8–10

Chest Fly (dumbbell or cable) – 3x10–12

Skull Crushers – 3x10–12

Triceps Pushdowns – 3x10–12

Dips (weighted if possible) – 3x8–10



---

Friday – Shoulders

Overhead Barbell or Dumbbell Press – 4x6–8

Lateral Raises – 4x12–15

Front Raises – 3x12–15

Rear Delt Fly – 3x12–15

Barbell Shrugs – 4x10–12



---

Saturday – Squat & Deadlift Day

Deadlift – 4x5 (focus on heavy, clean form)

Front Squat or Pause Squat – 4x6–8

Bulgarian Split Squats – 3x10 (each leg)

Good Mornings or Hip Thrusts – 3x10–12

Farmer’s C
arry – 3x40–60 sec



---

Sunday – Rest

Full recovery, light mobility, stretching.

This is my workout plan. I will do what you suggested and take notes of my exact diet throughout the week. And post them at the end of the week. Pics will come after work today

@KingSh1t the reps are too low for example back should be at least 15-20 reps and you need a drop set in there.
Waiting on diet and supplement updates.

View attachment 112386

Good base we can work with what is your goal now? lets talk.

 

[Mobster]

Lev is asking the right questions

 

[KingSh1t]

Starting Monday I will begin this meal plan here:


Breakfast

4 whole eggs + 3 egg whites → 30g protein, 5g carbs, 15g fat

1 cup oats + banana → 6g protein, 60g carbs, 5g fat


36g protein, 65g carbs, 20g fat


---

Snack

1 cup Greek yogurt → 20g protein, 10g carbs, 0g fat

Handful of nuts → 6g protein, 6g carbs, 14g fat


26g protein, 16g carbs, 14g fat


---

Lunch

8 oz chicken → 50g protein, 0g carbs, 3g fat

1.5 cups rice → 6g protein, 65g carbs, 1g fat

1 cup veggies → 2g protein, 10g carbs, 0g fat


58g protein, 75g carbs, 4g fat


---

Snack / Pre-Workout

Protein shake → 25g protein, 3g carbs, 2g fat

Banana → 1g protein, 27g carbs, 0g fat

Handful almonds → 6g protein, 6g carbs, 14g fat


32g protein, 36g carbs, 16g fat


---

Dinner

8 oz ground bison → 50g protein, 0g carbs, 14g fat

1.5 cups rice OR pasta → 6g protein, 65g carbs, 1g fat

1 cup veggies → 2g protein, 10g carbs, 0g fat


58g protein, 75g carbs, 15g fat


---

Evening Snack (Optional)

1 cup cottage cheese → 25g protein, 10g carbs, 2g fat

1 piece of fruit → 1g protein, 25g carbs, 0g fat


26g protein, 35g carbs, 2g fat


---

Daily Totals (
with evening snack)

Protein: ~236g

Carbs: ~302g

Fat: ~71g

Calories: ~2,800


Now my goal is to put on mass and build muscle. I mean I'm already a big dude. 6"6' and I would like to be yolked all the way out

 

[KingSh1t]

Aside from that. I would like some advice on my stomach and chest. If you can't tell from the picture. I have Pectus Excavatum. My chest caves in quite a bit. Causing the bottom of my rib cage to curl slightly outwards. Making my stomach appear slightly distended and more "pot bellied" then it actually is. So any advice you can give me to help strengthen the lower part of my chest. And my upper abs would be much appreciated. There is a chance that if I put extra focus on those areas and build muscle. It will help my chest look, not so caved in

 

[stevesmi]

Age 31
Height 6"6'
Weight 225 lbs

Training 5 days per week

Training always starts with cardio. Usually a mile or so jog on treadmill
Ab crunch machine
Torso rotation machine

Mon:
Back/Biceps

Tues:
Legs

Wednesday:
Rest

Thurs:
Chest/triceps

Friday:
Shoulders

Saturday:
Squats/deadlift

Sun:
Rest

Diet is something I'm still working out

Breakfast is usually
2 bananas
2 oikos high protein yogurt
2 water bottles
3 creatine gummies
Methylene blue

Lunch
Typically just some fruit, maybe a salad

Dinner:
Salad usually without dressing
Meat of some kind, mostly bison or beef steak
Vegetables
Rice

Fruit smoothie before bed

beautiful job on this one. i'm not sure what creatine gummies purpose is. no doubt they do more harm then good i would drop that. need to completely eat clean @KingSh1t

 

[KingSh1t]

Thank you brother. I'm not sure if the creatine gummies actually have any sort of benefit either. I've been eating them for maybe 2 weeks and I don't notice anything different at all really. So I'm with you on that one. I don't think I'll be buying them again

 

[BodyMonster34]

Age 31
Height 6"6'
Weight 225 lbs

Training 5 days per week

Training always starts with cardio. Usually a mile or so jog on treadmill
Ab crunch machine
Torso rotation machine

Mon:
Back/Biceps

Tues:
Legs

Wednesday:
Rest

Thurs:
Chest/triceps

Friday:
Shoulders

Saturday:
Squats/deadlift

Sun:
Rest

Diet is something I'm still working out

Breakfast is usually
2 bananas
2 oikos high protein yogurt
2 water bottles
3 creatine gummies
Methylene blue

Lunch
Typically just some fruit, maybe a salad

Dinner:
Salad usually without dressing
Meat of some kind, mostly bison or beef steak
Vegetables
Rice

Fruit smoothie before bed

bro i love your name @KingSh1t hahhhhaah! that funny. i like the beef steak. but don't eat my bison, those belong to my native people not the yanks

 

[KingSh1t]

Thank you brother. I fully believe there is deep significance in the way you speak to yourself and what you refer to yourself as. If you tell yourself your a king. And you tell yourself you do KingSh1t. One day you will start walking like a king. And hey man. There's enough bison around for all of us

 

[ceo]

Age 31
Height 6"6'
Weight 225 lbs

Training 5 days per week

Training always starts with cardio. Usually a mile or so jog on treadmill
Ab crunch machine
Torso rotation machine

Mon:
Back/Biceps

Tues:
Legs

Wednesday:
Rest

Thurs:
Chest/triceps

Friday:
Shoulders

Saturday:
Squats/deadlift

Sun:
Rest

Diet is something I'm still working out

Breakfast is usually
2 bananas
2 oikos high protein yogurt
2 water bottles
3 creatine gummies
Methylene blue

Lunch
Typically just some fruit, maybe a salad

Dinner:
Salad usually without dressing
Meat of some kind, mostly bison or beef steak
Vegetables
Rice

Fruit smoothie before bed

@KingSh1t bros this one look solid. the training on point. you won't go wrong with it

 

[ROIDDERS]

Age 31
Height 6"6'
Weight 225 lbs

Training 5 days per week

Training always starts with cardio. Usually a mile or so jog on treadmill
Ab crunch machine
Torso rotation machine

Mon:
Back/Biceps

Tues:
Legs

Wednesday:
Rest

Thurs:
Chest/triceps

Friday:
Shoulders

Saturday:
Squats/deadlift

Sun:
Rest

Diet is something I'm still working out

Breakfast is usually
2 bananas
2 oikos high protein yogurt
2 water bottles
3 creatine gummies
Methylene blue

Lunch
Typically just some fruit, maybe a salad

Dinner:
Salad usually without dressing
Meat of some kind, mostly bison or beef steak
Vegetables
Rice

Fruit smoothie before bed

@KingSh1t this one is looking sweet! good job on the training and diet. i like the updates you are doing

 

[2Thick]

Age 31
Height 6"6'
Weight 225 lbs

Training 5 days per week

Training always starts with cardio. Usually a mile or so jog on treadmill
Ab crunch machine
Torso rotation machine

Mon:
Back/Biceps

Tues:
Legs

Wednesday:
Rest

Thurs:
Chest/triceps

Friday:
Shoulders

Saturday:
Squats/deadlift

Sun:
Rest

Diet is something I'm still working out

Breakfast is usually
2 bananas
2 oikos high protein yogurt
2 water bottles
3 creatine gummies
Methylene blue

Lunch
Typically just some fruit, maybe a salad

Dinner:
Salad usually without dressing
Meat of some kind, mostly bison or beef steak
Vegetables
Rice

Fruit smoothie before bed

very glad to see you post this one up for us. you can make your own dressing on the salad out of pepper, salt, oregano and apple cider vinegar @KingSh1t this is a nice one

 

[Ulter]

Age 31
Height 6"6'
Weight 225 lbs

Training 5 days per week

Training always starts with cardio. Usually a mile or so jog on treadmill
Ab crunch machine
Torso rotation machine

Mon:
Back/Biceps

Tues:
Legs

Wednesday:
Rest

Thurs:
Chest/triceps

Friday:
Shoulders

Saturday:
Squats/deadlift

Sun:
Rest

Diet is something I'm still working out

Breakfast is usually
2 bananas
2 oikos high protein yogurt
2 water bottles
3 creatine gummies
Methylene blue

Lunch
Typically just some fruit, maybe a salad

Dinner:
Salad usually without dressing
Meat of some kind, mostly bison or beef steak
Vegetables
Rice

Fruit smoothie before bed

i wouldn't do a fruit smoothie before bed. going to sleep on a full stomach just makes your body do more work. you want to sleep soundly so your body can recover @KingSh1t

 

[LevButlerov]

Thank you brother. I fully believe there is deep significance in the way you speak to yourself and what you refer to yourself as. If you tell yourself your a king. And you tell yourself you do KingSh1t. One day you will start walking like a king. And hey man. There's enough bison around for all of us

Thats true the KING! @KingSh1t

 

[ballin2504]

Age 31
Height 6"6'
Weight 225 lbs

Training 5 days per week

Training always starts with cardio. Usually a mile or so jog on treadmill
Ab crunch machine
Torso rotation machine

Mon:
Back/Biceps

Tues:
Legs

Wednesday:
Rest

Thurs:
Chest/triceps

Friday:
Shoulders

Saturday:
Squats/deadlift

Sun:
Rest

Diet is something I'm still working out

Breakfast is usually
2 bananas
2 oikos high protein yogurt
2 water bottles
3 creatine gummies
Methylene blue

Lunch
Typically just some fruit, maybe a salad

Dinner:
Salad usually without dressing
Meat of some kind, mostly bison or beef steak
Vegetables
Rice

Fruit smoothie before bed

@KingSh1t nice start man. The training looks good and the food looks good also.

 

[RoySimpson]

Age 31
Height 6"6'
Weight 225 lbs

Training 5 days per week

Training always starts with cardio. Usually a mile or so jog on treadmill
Ab crunch machine
Torso rotation machine

Mon:
Back/Biceps

Tues:
Legs

Wednesday:
Rest

Thurs:
Chest/triceps

Friday:
Shoulders

Saturday:
Squats/deadlift

Sun:
Rest

Diet is something I'm still working out

Breakfast is usually
2 bananas
2 oikos high protein yogurt
2 water bottles
3 creatine gummies
Methylene blue

Lunch
Typically just some fruit, maybe a salad

Dinner:
Salad usually without dressing
Meat of some kind, mostly bison or beef steak
Vegetables
Rice

Fruit smoothie before bed

@KingSh1t welcome to the forums bro! Will be following along!