Approved Log Jenesaisquoi Transformation Log

[jenesaisquoi]

Hello to all, short time lurker, first time logger. I've been inspired to write after reading through so many wonderful logs and posts here on the forum. It's a positive place and so very encouraging and I can't help but follow along on everyone's journeys. I LOVE the Evolutionary podcast and I feel I'm learning so much listening to previous episodes while at the gym.

A little intro about me: I'm 47 years old and other than getting into shape when I got married 15 years ago, I have not lifted much. I was always kind of active recreationally, golf and baseball in the summer, skiing and basketball in the winter but not anything too regular. I have an office job so sedentary to start, I don't drink but I very rarely passed up a 2nd helping at mealtime. I never realized how much moving around the office helped until the pandemic hit, I was laid off for a few weeks and I let myself go throughout the pandemic lockdowns. Up until March of 2023 when I had a coming to god moment with of all things -- wait for it....

A waterslide.

I flew down on an inflatable donut and almost brained myself on the cement stairs coming out of the landing pool. Suffice it to say, I read afterwards that I was 40lbs over the maximum recommended weight.

I was fine, if a little dazed coming out of that pool but it made me realize that I couldn't keep going like this. Going up stairs, bending down to grab things on the floor, staying standing up for more than 5 minutes at a time would cause some kind of discomfort. The cherry of top was going skiing at this wonderful mountain with long runs from the summit and being unable to ski for more than 5 minutes without stopping to rest my legs, so embarrassing. At this point I was at 289 lbs.

Here's how I turned it around. I started first by taking long walks around the neighbourhood, tracking my steps and food to at least get some semblance of activity and you know what? I enjoyed it! A few weeks later I joined a gym and got a program together, started tracking my food intake and I started feeling really good.

With the summer, I was able to walk and bike + going lifting at the gym at least 4 times a week to the point where I got to 220 lbs in October

What else, I suffer from sleep apnea, getting a CPAP machine in 2018 changed my life. I was always confused as to why my fitness tracker said I was only getting 3-4 hours of sleep per night when I was in bed for 7-8+ hours. Now I get 7-8 hours tracked on my tracker and feel amazing. No more falling asleep on the couch in the middle of that day. When I don't use the CPAP machine (very rarely) I wake up with headaches. I have not tried sleeping without it now that I've lost all the weight.

My Stats (today)
Age 47
Height: 5'9" (175cm)
Weight: 227 lbs (103kg)

My Plan
For the first time in my life, I feel good about the work i've put in and been able to keep on going. My lifts have been getting better over the year but I want to be able to get more of a cut look. I feel as though I'm not recovering as well as I used to. I have a vacation in the last week of July and into August with my family and I want to look more amazing than ever.

I started reincorporating 18:6 fasting last month and did a 36 hour fast last week with just water and a little salt. My sleep took a hit on that one but I felt good afterwards. Reading through Why fasting helps you live longer, helps build more muscle. and my prolong fast LOG taught me so much, I had never seen it put so simply with the graph and benefits laid out.

Training and Diet
Legs
5 minute warm up - stretching or elliptical

3x Leg extension 110lbsx15/120lbsx15/130lbsx15
3x Back extension 105x30/105x30/105x30
3x Seated Leg Curl 85x12/95x12/100x12
3x Leg Press 230x15/240x15/250x15

20 minutes Elliptical machine

Upper Body
5 minute warm up - stretching or elliptical

3x Shoulder Press 60lbsx12/70x12/75x10
3x Crunch 90x25/90x25/90x20
3x Back Extension 110x30/110x30/110x30
3x Chest Press 60x12/70x12/75x10
3x Lat Pulldown 100x12/115x12/120x12

20 minutes Elliptical machine

Cardio Only workout
40 minutes Elliptical machine or C2 Rowing depending on how I feel.

Rest Day - then rince and repeat.

My diet
Noon:
extra lean ground beef hamburger patty 200g
brocoli and cauliflower or brown rice 100g
mustard for flavour

Dinner 1 (at least 3 times a week):
Rainbow Trout or Atlantic Salmon 150-200g
iceberg or romaine lettuce 300g
corn nibblets 20g
cucumber 100g
blue cheese dressing 20g

Dinner 2 (usually 2 days):
Chicken 200g
Zucchini 50g
Sweet potatoes 100g

Snack:
Dannone Oikos 19% Protein Plain Yogurt 250g
Assorted berries 30g
handful of walnuts
protein shake
occasionally a cookie or 2

Do I cheat? On occasion. what i've found keeps me motivated is the thought of the trip and reading all the logs here and how folks are dealing with cravings and the food pics mmmmm.


Supplements
Omega-3 Capsules 3x1200mg With Meals
Vitamin D3 1x10000 IU 1st Meal
CoQ-10 1x250mg Before Bed
Ashwaganda 1x300mg Before Bed
Magnesium Glys 1x350mg Before Bed
Multivitamin 3x With Meals

Bloods
LH 4.3 1.3 - 9.6 IU/L
FSH 6. 1 - 16 IU/L
SHBG 39. 12 - 60 nmol/L
TESTOSTERONE 13.6 M: 7.6 - 31.4 nmol/L
PROLACTIN 8. < 18 ug/L
FREE TESTOSTERONE 249. 160 - 699 pmol/L


If you're still reading, congratulations! It's a lot in a short time, i'll share more over the next few days and above all else, am open to your constructive feedback into what more (or less) I can do.

 

[Npcclassicphysique champ]

Hello to all, short time lurker, first time logger. I've been inspired to write after reading through so many wonderful logs and posts here on the forum. It's a positive place and so very encouraging and I can't help but follow along on everyone's journeys. I LOVE the Evolutionary podcast and I feel I'm learning so much listening to previous episodes while at the gym.

A little intro about me: I'm 47 years old and other than getting into shape when I got married 15 years ago, I have not lifted much. I was always kind of active recreationally, golf and baseball in the summer, skiing and basketball in the winter but not anything too regular. I have an office job so sedentary to start, I don't drink but I very rarely passed up a 2nd helping at mealtime. I never realized how much moving around the office helped until the pandemic hit, I was laid off for a few weeks and I let myself go throughout the pandemic lockdowns. Up until March of 2023 when I had a coming to god moment with of all things -- wait for it....

A waterslide.

I flew down on an inflatable donut and almost brained myself on the cement stairs coming out of the landing pool. Suffice it to say, I read afterwards that I was 40lbs over the maximum recommended weight.

I was fine, if a little dazed coming out of that pool but it made me realize that I couldn't keep going like this. Going up stairs, bending down to grab things on the floor, staying standing up for more than 5 minutes at a time would cause some kind of discomfort. The cherry of top was going skiing at this wonderful mountain with long runs from the summit and being unable to ski for more than 5 minutes without stopping to rest my legs, so embarrassing. At this point I was at 289 lbs.

Here's how I turned it around. I started first by taking long walks around the neighbourhood, tracking my steps and food to at least get some semblance of activity and you know what? I enjoyed it! A few weeks later I joined a gym and got a program together, started tracking my food intake and I started feeling really good.

With the summer, I was able to walk and bike + going lifting at the gym at least 4 times a week to the point where I got to 220 lbs in October

What else, I suffer from sleep apnea, getting a CPAP machine in 2018 changed my life. I was always confused as to why my fitness tracker said I was only getting 3-4 hours of sleep per night when I was in bed for 7-8+ hours. Now I get 7-8 hours tracked on my tracker and feel amazing. No more falling asleep on the couch in the middle of that day. When I don't use the CPAP machine (very rarely) I wake up with headaches. I have not tried sleeping without it now that I've lost all the weight.

My Stats (today)
Age 47
Height: 5'9" (175cm)
Weight: 227 lbs (103kg)

My Plan
For the first time in my life, I feel good about the work i've put in and been able to keep on going. My lifts have been getting better over the year but I want to be able to get more of a cut look. I feel as though I'm not recovering as well as I used to. I have a vacation in the last week of July and into August with my family and I want to look more amazing than ever.

I started reincorporating 18:6 fasting last month and did a 36 hour fast last week with just water and a little salt. My sleep took a hit on that one but I felt good afterwards. Reading through Why fasting helps you live longer, helps build more muscle. and my prolong fast LOG taught me so much, I had never seen it put so simply with the graph and benefits laid out.

Training and Diet
Legs
5 minute warm up - stretching or elliptical

3x Leg extension 110lbsx15/120lbsx15/130lbsx15
3x Back extension 105x30/105x30/105x30
3x Seated Leg Curl 85x12/95x12/100x12
3x Leg Press 230x15/240x15/250x15

20 minutes Elliptical machine

Upper Body
5 minute warm up - stretching or elliptical

3x Shoulder Press 60lbsx12/70x12/75x10
3x Crunch 90x25/90x25/90x20
3x Back Extension 110x30/110x30/110x30
3x Chest Press 60x12/70x12/75x10
3x Lat Pulldown 100x12/115x12/120x12

20 minutes Elliptical machine

Cardio Only workout
40 minutes Elliptical machine or C2 Rowing depending on how I feel.

Rest Day - then rince and repeat.

My diet
Noon:
extra lean ground beef hamburger patty 200g
brocoli and cauliflower or brown rice 100g
mustard for flavour

Dinner 1 (at least 3 times a week):
Rainbow Trout or Atlantic Salmon 150-200g
iceberg or romaine lettuce 300g
corn nibblets 20g
cucumber 100g
blue cheese dressing 20g

Dinner 2 (usually 2 days):
Chicken 200g
Zucchini 50g
Sweet potatoes 100g

Snack:
Dannone Oikos 19% Protein Plain Yogurt 250g
Assorted berries 30g
handful of walnuts
protein shake
occasionally a cookie or 2

Do I cheat? On occasion. what i've found keeps me motivated is the thought of the trip and reading all the logs here and how folks are dealing with cravings and the food pics mmmmm.


Supplements
Omega-3 Capsules 3x1200mg With Meals
Vitamin D3 1x10000 IU 1st Meal
CoQ-10 1x250mg Before Bed
Ashwaganda 1x300mg Before Bed
Magnesium Glys 1x350mg Before Bed
Multivitamin 3x With Meals

Bloods
LH 4.3 1.3 - 9.6 IU/L
FSH 6. 1 - 16 IU/L
SHBG 39. 12 - 60 nmol/L
TESTOSTERONE 13.6 M: 7.6 - 31.4 nmol/L
PROLACTIN 8. < 18 ug/L
FREE TESTOSTERONE 249. 160 - 699 pmol/L


If you're still reading, congratulations! It's a lot in a short time, i'll share more over the next few days and above all else, am open to your constructive feedback into what more (or less) I can do.

@jenesaisquoi welcome to the EVO family! thank you for sharing and being open. This is a safe no judgement zone, we are just here to constructively help and guide you.

I read your whole post and details. You've had an interesting journey, and I have clients with a similar path.

To start off, fasting is correct for you but we need to iron out the fasting and cardio schedule.

Clarify fasting
you're doing 18:6 IF fasting daily?
you're doing 36 hours fasting every how many days?

Diet
diet, your diet is not clear, "usually" is hard to judge,, can you please share the foods and meals as you eat them that day
training
your training not clear as well, can you share actual exercises sets weights and reps the day you do it and cardio
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

we need to get a baseline of what you're doing and how you're doing it

supplements
are you taking psyllium husk daily?
you taking probiotics?
digestive enzymes?
organ liver support like n2guard?
berberine or other sugar control aids?

on the blood work
its limited and i see no estrogen here E2 do you have it?
how about overall bloods WCB RBC etc?

on the cycle
based on your blood work I would suggest low dose Self-TRT
but before that lets get more details in your log

the key is SHARING , more you share the more we understand you as a community

 

[s.gentz]

Hello to all, short time lurker, first time logger. I've been inspired to write after reading through so many wonderful logs and posts here on the forum. It's a positive place and so very encouraging and I can't help but follow along on everyone's journeys. I LOVE the Evolutionary podcast and I feel I'm learning so much listening to previous episodes while at the gym.

A little intro about me: I'm 47 years old and other than getting into shape when I got married 15 years ago, I have not lifted much. I was always kind of active recreationally, golf and baseball in the summer, skiing and basketball in the winter but not anything too regular. I have an office job so sedentary to start, I don't drink but I very rarely passed up a 2nd helping at mealtime. I never realized how much moving around the office helped until the pandemic hit, I was laid off for a few weeks and I let myself go throughout the pandemic lockdowns. Up until March of 2023 when I had a coming to god moment with of all things -- wait for it....

A waterslide.

I flew down on an inflatable donut and almost brained myself on the cement stairs coming out of the landing pool. Suffice it to say, I read afterwards that I was 40lbs over the maximum recommended weight.

I was fine, if a little dazed coming out of that pool but it made me realize that I couldn't keep going like this. Going up stairs, bending down to grab things on the floor, staying standing up for more than 5 minutes at a time would cause some kind of discomfort. The cherry of top was going skiing at this wonderful mountain with long runs from the summit and being unable to ski for more than 5 minutes without stopping to rest my legs, so embarrassing. At this point I was at 289 lbs.

Here's how I turned it around. I started first by taking long walks around the neighbourhood, tracking my steps and food to at least get some semblance of activity and you know what? I enjoyed it! A few weeks later I joined a gym and got a program together, started tracking my food intake and I started feeling really good.

With the summer, I was able to walk and bike + going lifting at the gym at least 4 times a week to the point where I got to 220 lbs in October

What else, I suffer from sleep apnea, getting a CPAP machine in 2018 changed my life. I was always confused as to why my fitness tracker said I was only getting 3-4 hours of sleep per night when I was in bed for 7-8+ hours. Now I get 7-8 hours tracked on my tracker and feel amazing. No more falling asleep on the couch in the middle of that day. When I don't use the CPAP machine (very rarely) I wake up with headaches. I have not tried sleeping without it now that I've lost all the weight.

My Stats (today)
Age 47
Height: 5'9" (175cm)
Weight: 227 lbs (103kg)

My Plan
For the first time in my life, I feel good about the work i've put in and been able to keep on going. My lifts have been getting better over the year but I want to be able to get more of a cut look. I feel as though I'm not recovering as well as I used to. I have a vacation in the last week of July and into August with my family and I want to look more amazing than ever.

I started reincorporating 18:6 fasting last month and did a 36 hour fast last week with just water and a little salt. My sleep took a hit on that one but I felt good afterwards. Reading through Why fasting helps you live longer, helps build more muscle. and my prolong fast LOG taught me so much, I had never seen it put so simply with the graph and benefits laid out.

Training and Diet
Legs
5 minute warm up - stretching or elliptical

3x Leg extension 110lbsx15/120lbsx15/130lbsx15
3x Back extension 105x30/105x30/105x30
3x Seated Leg Curl 85x12/95x12/100x12
3x Leg Press 230x15/240x15/250x15

20 minutes Elliptical machine

Upper Body
5 minute warm up - stretching or elliptical

3x Shoulder Press 60lbsx12/70x12/75x10
3x Crunch 90x25/90x25/90x20
3x Back Extension 110x30/110x30/110x30
3x Chest Press 60x12/70x12/75x10
3x Lat Pulldown 100x12/115x12/120x12

20 minutes Elliptical machine

Cardio Only workout
40 minutes Elliptical machine or C2 Rowing depending on how I feel.

Rest Day - then rince and repeat.

My diet
Noon:
extra lean ground beef hamburger patty 200g
brocoli and cauliflower or brown rice 100g
mustard for flavour

Dinner 1 (at least 3 times a week):
Rainbow Trout or Atlantic Salmon 150-200g
iceberg or romaine lettuce 300g
corn nibblets 20g
cucumber 100g
blue cheese dressing 20g

Dinner 2 (usually 2 days):
Chicken 200g
Zucchini 50g
Sweet potatoes 100g

Snack:
Dannone Oikos 19% Protein Plain Yogurt 250g
Assorted berries 30g
handful of walnuts
protein shake
occasionally a cookie or 2

Do I cheat? On occasion. what i've found keeps me motivated is the thought of the trip and reading all the logs here and how folks are dealing with cravings and the food pics mmmmm.


Supplements
Omega-3 Capsules 3x1200mg With Meals
Vitamin D3 1x10000 IU 1st Meal
CoQ-10 1x250mg Before Bed
Ashwaganda 1x300mg Before Bed
Magnesium Glys 1x350mg Before Bed
Multivitamin 3x With Meals

Bloods
LH 4.3 1.3 - 9.6 IU/L
FSH 6. 1 - 16 IU/L
SHBG 39. 12 - 60 nmol/L
TESTOSTERONE 13.6 M: 7.6 - 31.4 nmol/L
PROLACTIN 8. < 18 ug/L
FREE TESTOSTERONE 249. 160 - 699 pmol/L


If you're still reading, congratulations! It's a lot in a short time, i'll share more over the next few days and above all else, am open to your constructive feedback into what more (or less) I can do.

Welcome!! Look forward to following your journey!!

 

[stevesmi]

why do you need 4 meals a day including a snack?

start doing fasted cardio every single day
stop cheating on your diet, there is no point.
do 1-2 meals a day, that is it.. your body needs a reason to burn up that excess fuel on your frame

skinny or lean dudes can cheat on their diets and get away with it, you can't right now

 

[Mobster]

I'm 30+kg over a bunch of max weight stuff. Sun loungers and fkin office chairs

 

[Pigsy]

Good to see you logging brother. My journey start much like yours. Logging really helped me through the years. Plenty of experience here to help and guide you. Also any question just ask away. Much respect you posting

 

[jenesaisquoi]

@jenesaisquoi welcome to the EVO family! thank you for sharing and being open. This is a safe no judgement zone, we are just here to constructively help and guide you.

I read your whole post and details. You've had an interesting journey, and I have clients with a similar path.

To start off, fasting is correct for you but we need to iron out the fasting and cardio schedule.

Clarify fasting
you're doing 18:6 IF fasting daily?
you're doing 36 hours fasting every how many days?

18:6 fasting 4 days per week minimum.

I did a 36 hour fast last week to coincide with my rest day just to see how I would feel after not doing in since October, it messes up my sleep. If I happen to wake up, it's as though I'm ultra aware of everything and have trouble relaxing and falling back to sleep.

Diet
diet, your diet is not clear, "usually" is hard to judge,, can you please share the foods and meals as you eat them that day

I will, this was just a sample of the meals I have, I'm a fan of boring, easily prepared stuff.

training
your training not clear as well, can you share actual exercises sets weights and reps the day you do it and cardio
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

we need to get a baseline of what you're doing and how you're doing it

WIll do. Hurrah for apps.

supplements
are you taking psyllium husk daily?
you taking probiotics?
digestive enzymes?
organ liver support like n2guard?
berberine or other sugar control aids?

None of the above. I have n2guard on order, any suggestions for the probiotics and enzymes? I'm not familiar with these.

on the blood work
its limited and i see no estrogen here E2 do you have it?
how about overall bloods WCB RBC etc?

I do not. I'm scheduled next week to get these. Will post as soon as I get them.

on the cycle
based on your blood work I would suggest low dose Self-TRT
but before that lets get more details in your log

the key is SHARING , more you share the more we understand you as a community

Sharing is caring ... thank you very much for your time and feedback!

 

[jenesaisquoi]

why do you need 4 meals a day including a snack?

start doing fasted cardio every single day
stop cheating on your diet, there is no point.
do 1-2 meals a day, that is it.. your body needs a reason to burn up that excess fuel on your frame

skinny or lean dudes can cheat on their diets and get away with it, you can't right now

No need or 4 meals I agree wholeheartedly, OMG I realize now reading over how it could be interpreted that way. I usually have 1 of those meals for dinner and then 1 of the snacks. I'll be more clear in my future logs when tracking meals.

Fasted cardio - I do this on my gym days. Will incorporate into other days.

Thanks for the feedback.

 

[jenesaisquoi]

Good to see you logging brother. My journey start much like yours. Logging really helped me through the years. Plenty of experience here to help and guide you. Also any question just ask away. Much respect you posting

Thanks for the reply. Much appreciated.

 

[DiabolicalGainz]

You got this! Stay consistent on diet and training.

 

[e2]

You are going to transform like you wouldn't believe
make sure you follow the other logs and see what guys are doing

 

[2Thick]

we've had plenty of success stories with fat loss
it boils down to diet

 

[Vadim Fedorov]

if you truly want to do this then you will
I've Got Confidence that you're going to have a successful log

 

[Wootoom]

this one is going to be fun to follow
if you do it the right way you'll be shocked at your results

 

[JasonPriest]

make sure your diet is very fruit and vegetable friendly
that's going to be the key to success

 

[BodyMonster34]

bro you a big dude
that aight i like big dudes

 

[Quadsweep]

by the time this log hits 100 Pages you will be shocked
we're gonna get you tremendous results

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

I don't worry we got your back
plenty of other dudes on here were worse shaped in you

 

[chesty]

you're going to get good results on this log trust us
be open to some new ideas