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nothing better than a fresh Apple for a snack
9.11.24 log
4:15
Apple & water w/ 60g maltodextrin
4:30 train back
-Warmup
3 sets 14 reps Standing cable pulls @ 25lbs
1 set 14 reps seated cable row @ 50lbs
Working sets
3 sets 14 reps Standing cable pulls
55lbs, 65lbs, 75lbs
3 sets 14 reps seated cable rows
120lbs x3
5 sets 12 reps Isolated machine pulldowns
Sets 1-3 90lbs, Sets 4-5 70lbs
5 sets 10 reps isolated high row
90lbs
5 sets 10 reps isolated row (both arms row same time)
Sets 1-3 135lbs, sets 4-5 90lbs
7am
5 large eggs 30g protein, 25g fats
1 oz pepper-jack cheese 7g protein, 9g fats
2 bacon 7g protein, 7g fats
11am
Rice 65g carbs
Lean shredded pork- 45g protein, 8g fats
White fish 10g protein
Black beans- 9g protein, 21g carbs, 8g fiber
Green beans- 2g protein, 10g carbs
3pm
Rice 65g carbs
Chicken 48g protein
Black beans- 9g protein, 21g carbs, 8g fiber
Corn- 2g protein, 15g carbs
6:30pm
Noodles 14g carbs
Chicken dumplings 5g protein 15g carbs
Chicken 24g protein
Snow peas 2.5 protein 7.5 carbs
Broccoli
Carrots
4:15
Apple & water w/ 60g maltodextrin
4:30 train back
-Warmup
3 sets 14 reps Standing cable pulls @ 25lbs
1 set 14 reps seated cable row @ 50lbs
Working sets
3 sets 14 reps Standing cable pulls
55lbs, 65lbs, 75lbs
3 sets 14 reps seated cable rows
120lbs x3
5 sets 12 reps Isolated machine pulldowns
Sets 1-3 90lbs, Sets 4-5 70lbs
5 sets 10 reps isolated high row
90lbs
5 sets 10 reps isolated row (both arms row same time)
Sets 1-3 135lbs, sets 4-5 90lbs
7am
5 large eggs 30g protein, 25g fats
1 oz pepper-jack cheese 7g protein, 9g fats
2 bacon 7g protein, 7g fats
11am
Rice 65g carbs
Lean shredded pork- 45g protein, 8g fats
White fish 10g protein
Black beans- 9g protein, 21g carbs, 8g fiber
Green beans- 2g protein, 10g carbs
3pm
Rice 65g carbs
Chicken 48g protein
Black beans- 9g protein, 21g carbs, 8g fiber
Corn- 2g protein, 15g carbs
6:30pm
Noodles 14g carbs
Chicken dumplings 5g protein 15g carbs
Chicken 24g protein
Snow peas 2.5 protein 7.5 carbs
Broccoli
Carrots
Love me some eggs!
Getting after it early
@KMT you killing it really good on the diet but gotta replace that peanut butter with walnut butter
can you cut the corn and swap for yams?
Just curious, why walnut butter over any of the other nut butters? Is the idea just based around a more rounded nutritional value?
omega 3 to 6 ratios of walnuts vs other nuts is hard to compare, too much omega 6 is bad for you (like seed oils) thats the general consensus we have @KMT
Gotcha, that makes total sense. Thank you
LOG for 9.12.24 - 9-14.24
9.12.24
7am
5 large eggs 30g protein, 25g fats
1 oz pepper-jack cheese 7g protein, 9g fats
2 bacon 7g protein, 7g fats
10am
Rolled oats 27g carbs, 5g protein, 2.5g fats
Peanut butter 10.5g carbs, 12g protein, 22g fats
Honey 10g carbs
2pm
Rice 65g carbs
Chicken 48g protein
Green beans- 2g protein, 10g carbs
3:30pm Train shoulders
Cable lateral raises 5 sets 14 reps
10lbs, 15lbs, 20lbs to
Cable face pulls 4 sets 14reps
20lbs, 30lbs, 40lbs, 40lbs
Machine lateral raises 4 sets 14reps
80lbs, 90lbs, 100lbs, 100lbs
Seated machine shoulder press 5 sets to failure
Each arm: 45lbs x20reps, 90lbs 14 reps, 90 lbs 12 reps - drop to 70lbs x5, 70lbs 14 reps
5pm
Protein shake 25g
Banana 27g rcarbs
PB scoop 14g protein
8pm
1 large egg 6g protein 5g fats
2 pieces multi grain toast
9.13.24 low calorie day
7am
5 large eggs 30g protein, 25g fats
1 oz pepper-jack cheese 7g protein, 9g fats
2 bacon 7g protein, 7g fats
11am
Rice 44g carbs
Chicken 60g protein
Green beans- 2g protein, 10g carbs
5pm
noodles 60g carbs 10g protein
Ground Turkey 30g protein
Green beans- 2g protein, 10g carbs
8pm
Protein shake 30g protein
9.14.24
6am
Protein shake
6am Train arms
-Body weight reverse skull crushers 5sets 20 reps
-Tricep extensions 5 sets 15 reps @ 50lbs each arm
-bicep cable hammer curls 5sets 15 reps 50lbs each arm
-bicep cable curls 5sets 15 reps 50lbs each arm
7:30am
5 large eggs 30g protein, 25g fats
12pm
2.2 mile hike with 30lbs on back
3pm
Protein shake 25g
Banana 27g rcarbs
PB scoop 14g protein
3:30pm
Cheat meal - Mexican restaurant
2 shredded beef enchiladas
Black beans
Rice
6pm
noodles 60g carbs 10g protein
Ground Turkey 30g protein
Green beans- 2g protein, 10g carbs
Notes:
Walnut butter has been ordered. It will be swapped for the pb as soon as it's delivered to my home today 9.16.24.
TRT update:
Running TRT + (200mg test e / 200mg mast) weekly. Pinning 2x /wk.
A bit of humor...This week I wasn't able to hit legs...because Monday I pinned my left ass cheek and OMG did that fresh meat hate me for it. I could barely walk, sit or lay down comfortably for 5 days straight. All better now, and my injection areas have acclimated to receiving the exogenous material. Life is definitely better, thank heavens. Needless to say I am splitting my trt dose and pinning 2x week (shouldve been doing that in the first place
)
Goals:
- My concentration right now is to fine tune my diet. I will be doing more carb cycling and introducing some fasting days. Ive noticed that with all the rice I have been pounding for the past few months, its been hard for me to get rid of some stubborn fat under chest and low belly.
- Maintain well balanced high protein diet, stay as close to 10% body fat as possible.
- Develop my chest to be more full and rounded. Upper chest needs some love and side chest needs to tighten up.
- Calves need attention, general growth
- Develop better cardio plan. Possibly will be doing more running/jogging with my better half after we have supper. TBD...
- Hamstring development. My hamstrings need some love. Will add in more ham exercises during the week possibly every 4 days in my training splits.
I will get bloodwork done again in a month or so. If blood markers look good then I will turn up the heat and add some compounds for lean bulk cycle.
As always, thanks Evo fam for reading and following. I sincerely appreciate all the suggestions and critique. Thank you and have a great day!
9.12.24
7am
5 large eggs 30g protein, 25g fats
1 oz pepper-jack cheese 7g protein, 9g fats
2 bacon 7g protein, 7g fats
10am
Rolled oats 27g carbs, 5g protein, 2.5g fats
Peanut butter 10.5g carbs, 12g protein, 22g fats
Honey 10g carbs
2pm
Rice 65g carbs
Chicken 48g protein
Green beans- 2g protein, 10g carbs
3:30pm Train shoulders
Cable lateral raises 5 sets 14 reps
10lbs, 15lbs, 20lbs to
Cable face pulls 4 sets 14reps
20lbs, 30lbs, 40lbs, 40lbs
Machine lateral raises 4 sets 14reps
80lbs, 90lbs, 100lbs, 100lbs
Seated machine shoulder press 5 sets to failure
Each arm: 45lbs x20reps, 90lbs 14 reps, 90 lbs 12 reps - drop to 70lbs x5, 70lbs 14 reps
5pm
Protein shake 25g
Banana 27g rcarbs
PB scoop 14g protein
8pm
1 large egg 6g protein 5g fats
2 pieces multi grain toast
9.13.24 low calorie day
7am
5 large eggs 30g protein, 25g fats
1 oz pepper-jack cheese 7g protein, 9g fats
2 bacon 7g protein, 7g fats
11am
Rice 44g carbs
Chicken 60g protein
Green beans- 2g protein, 10g carbs
5pm
noodles 60g carbs 10g protein
Ground Turkey 30g protein
Green beans- 2g protein, 10g carbs
8pm
Protein shake 30g protein
9.14.24
6am
Protein shake
6am Train arms
-Body weight reverse skull crushers 5sets 20 reps
-Tricep extensions 5 sets 15 reps @ 50lbs each arm
-bicep cable hammer curls 5sets 15 reps 50lbs each arm
-bicep cable curls 5sets 15 reps 50lbs each arm
7:30am
5 large eggs 30g protein, 25g fats
12pm
2.2 mile hike with 30lbs on back
3pm
Protein shake 25g
Banana 27g rcarbs
PB scoop 14g protein
3:30pm
Cheat meal - Mexican restaurant
2 shredded beef enchiladas
Black beans
Rice
6pm
noodles 60g carbs 10g protein
Ground Turkey 30g protein
Green beans- 2g protein, 10g carbs
Notes:
Walnut butter has been ordered. It will be swapped for the pb as soon as it's delivered to my home today 9.16.24.
TRT update:
Running TRT + (200mg test e / 200mg mast) weekly. Pinning 2x /wk.
A bit of humor...This week I wasn't able to hit legs...because Monday I pinned my left ass cheek and OMG did that fresh meat hate me for it. I could barely walk, sit or lay down comfortably for 5 days straight. All better now, and my injection areas have acclimated to receiving the exogenous material. Life is definitely better, thank heavens. Needless to say I am splitting my trt dose and pinning 2x week (shouldve been doing that in the first place
)Goals:
- My concentration right now is to fine tune my diet. I will be doing more carb cycling and introducing some fasting days. Ive noticed that with all the rice I have been pounding for the past few months, its been hard for me to get rid of some stubborn fat under chest and low belly.
- Maintain well balanced high protein diet, stay as close to 10% body fat as possible.
- Develop my chest to be more full and rounded. Upper chest needs some love and side chest needs to tighten up.
- Calves need attention, general growth
- Develop better cardio plan. Possibly will be doing more running/jogging with my better half after we have supper. TBD...
- Hamstring development. My hamstrings need some love. Will add in more ham exercises during the week possibly every 4 days in my training splits.
I will get bloodwork done again in a month or so. If blood markers look good then I will turn up the heat and add some compounds for lean bulk cycle.
As always, thanks Evo fam for reading and following. I sincerely appreciate all the suggestions and critique. Thank you and have a great day!
@KMT i would add more fasting for sure, adding more protein is key too IMOLOG for 9.12.24 - 9-14.24
9.12.24
7am
5 large eggs 30g protein, 25g fats
1 oz pepper-jack cheese 7g protein, 9g fats
2 bacon 7g protein, 7g fats
10am
Rolled oats 27g carbs, 5g protein, 2.5g fats
Peanut butter 10.5g carbs, 12g protein, 22g fats
Honey 10g carbs
2pm
Rice 65g carbs
Chicken 48g protein
Green beans- 2g protein, 10g carbs
3:30pm Train shoulders
Cable lateral raises 5 sets 14 reps
10lbs, 15lbs, 20lbs to
Cable face pulls 4 sets 14reps
20lbs, 30lbs, 40lbs, 40lbs
Machine lateral raises 4 sets 14reps
80lbs, 90lbs, 100lbs, 100lbs
Seated machine shoulder press 5 sets to failure
Each arm: 45lbs x20reps, 90lbs 14 reps, 90 lbs 12 reps - drop to 70lbs x5, 70lbs 14 reps
5pm
Protein shake 25g
Banana 27g rcarbs
PB scoop 14g protein
8pm
1 large egg 6g protein 5g fats
2 pieces multi grain toast
9.13.24 low calorie day
7am
5 large eggs 30g protein, 25g fats
1 oz pepper-jack cheese 7g protein, 9g fats
2 bacon 7g protein, 7g fats
11am
Rice 44g carbs
Chicken 60g protein
Green beans- 2g protein, 10g carbs
5pm
noodles 60g carbs 10g protein
Ground Turkey 30g protein
Green beans- 2g protein, 10g carbs
8pm
Protein shake 30g protein
9.14.24
6am
Protein shake
6am Train arms
-Body weight reverse skull crushers 5sets 20 reps
-Tricep extensions 5 sets 15 reps @ 50lbs each arm
-bicep cable hammer curls 5sets 15 reps 50lbs each arm
-bicep cable curls 5sets 15 reps 50lbs each arm
7:30am
5 large eggs 30g protein, 25g fats
12pm
2.2 mile hike with 30lbs on back
3pm
Protein shake 25g
Banana 27g rcarbs
PB scoop 14g protein
3:30pm
Cheat meal - Mexican restaurant
2 shredded beef enchiladas
Black beans
Rice
6pm
noodles 60g carbs 10g protein
Ground Turkey 30g protein
Green beans- 2g protein, 10g carbs
Notes:
Walnut butter has been ordered. It will be swapped for the pb as soon as it's delivered to my home today 9.16.24.
TRT update:
Running TRT + (200mg test e / 200mg mast) weekly. Pinning 2x /wk.
A bit of humor...This week I wasn't able to hit legs...because Monday I pinned my left ass cheek and OMG did that fresh meat hate me for it. I could barely walk, sit or lay down comfortably for 5 days straight. All better now, and my injection areas have acclimated to receiving the exogenous material. Life is definitely better, thank heavens. Needless to say I am splitting my trt dose and pinning 2x week (shouldve been doing that in the first place
Goals:
- My concentration right now is to fine tune my diet. I will be doing more carb cycling and introducing some fasting days. Ive noticed that with all the rice I have been pounding for the past few months, its been hard for me to get rid of some stubborn fat under chest and low belly.
- Maintain well balanced high protein diet, stay as close to 10% body fat as possible.
- Develop my chest to be more full and rounded. Upper chest needs some love and side chest needs to tighten up.
- Calves need attention, general growth
- Develop better cardio plan. Possibly will be doing more running/jogging with my better half after we have supper. TBD...
- Hamstring development. My hamstrings need some love. Will add in more ham exercises during the week possibly every 4 days in my training splits.
I will get bloodwork done again in a month or so. If blood markers look good then I will turn up the heat and add some compounds for lean bulk cycle.
As always, thanks Evo fam for reading and following. I sincerely appreciate all the suggestions and critique. Thank you and have a great day!
for the training more dips is a must from what I see
nice meals perfect share
thanks and keep sharing
I used to get dieting buddies to do this
Log 9.16.24 (double workout)
4:15 Apple
4:30am legs
- 10min stair climber aggressive pace
- Legs press 8 sets 14-15 reps alternating high foot placement and low foot placement
Set 1&2- 298lbs, set 3&4- 388lbs, set 5&6-478lbs, set 7&8-568lbs
- Hamstring curls 4 sets 14 reps
120lbs, 130lbs, 140lbs, 150lbs
- leg extensions 4 sets 14 reps
120lbs, 130lbs, 140lbs, 150lbs
5:45am
Protein shake 25g
Banana 27g rcarbs
PB scoop 14g protein
7am
5 eggs 30g protein 25g fats
Yams 50g carbs
11am
Chicken 35g protein
Yams 50g carbs
Green beans
Black beans- 9g protein, 21g carbs, 8g fiber
2:30pm
Chicken 35g protein
Yams 50g carbs
Green beans
Black beans- 9g protein, 21g carbs, 8g fiber
Train chest and calves 3:30pm
- Machine flys 5 sets 14 reps
130lbs x 3, 140, 150
- Decline press 5 sets
Each side: set 1-2 90lbs 14 reps, set 3-4 135lbs 10 reps, 5th polish set with 90lbs 14reps
- Plate loaded seated dips 4 sets 14 reps 180lbs, 180lbs, 270lbs, 180lbs
- Seated chest press 4 sets 14 reps
- Seated calve extension 10 sets 14 reps
190lbs -230lbs ascending
- Standing calve raises 4 sets 10 reps
140lbs
5:30pm
Salmon 30g protein, 14g fats
Rice 40g carbs
1 large egg 6g protein 5g fats
Snow pees
4:15 Apple
4:30am legs
- 10min stair climber aggressive pace
- Legs press 8 sets 14-15 reps alternating high foot placement and low foot placement
Set 1&2- 298lbs, set 3&4- 388lbs, set 5&6-478lbs, set 7&8-568lbs
- Hamstring curls 4 sets 14 reps
120lbs, 130lbs, 140lbs, 150lbs
- leg extensions 4 sets 14 reps
120lbs, 130lbs, 140lbs, 150lbs
5:45am
Protein shake 25g
Banana 27g rcarbs
PB scoop 14g protein
7am
5 eggs 30g protein 25g fats
Yams 50g carbs
11am
Chicken 35g protein
Yams 50g carbs
Green beans
Black beans- 9g protein, 21g carbs, 8g fiber
2:30pm
Chicken 35g protein
Yams 50g carbs
Green beans
Black beans- 9g protein, 21g carbs, 8g fiber
Train chest and calves 3:30pm
- Machine flys 5 sets 14 reps
130lbs x 3, 140, 150
- Decline press 5 sets
Each side: set 1-2 90lbs 14 reps, set 3-4 135lbs 10 reps, 5th polish set with 90lbs 14reps
- Plate loaded seated dips 4 sets 14 reps 180lbs, 180lbs, 270lbs, 180lbs
- Seated chest press 4 sets 14 reps
- Seated calve extension 10 sets 14 reps
190lbs -230lbs ascending
- Standing calve raises 4 sets 10 reps
140lbs
5:30pm
Salmon 30g protein, 14g fats
Rice 40g carbs
1 large egg 6g protein 5g fats
Snow pees
I like how you are paying very close attention to diet and the details. Maybe with the rice, cut the portion in half and add a little more veggies in place of it.
