Approved Log Lean bulk cycle Log

[KingKMT]

Hey everyone! Some context for myself; I'm 26, 6'1 currently sitting at 74kg flat. A year ago I was morbidly obese at 125kg give or take, I finally decided I did not want to look this way anymore and started my journey, lost 52kg give or take which took around 14 months. I have been strength training almost since the first day I started my deficit. I took training serious about 6 months ago took no diet breaks on the way down other than the occasional cheat day, essentially ive been training for a little over a year however I have been in a deficit the whole time. I am now starting my first ever bulk whilst also training, here is the information about my training/lifestyle feel free to correct me, advise me on anything I should know / remove or anything else I may have forgotten.

Calories & Macros; 2800/2900 on training days, 2500/2600 on rest days. I aim for 130-150g protein, 50-70g fats and rest carbohydrates, mainly from potatoes, rice, pasta, oats, bananas and honey.

Diet; chicken, tuna, occasionally beef, potatoes, rice, pasta, beans, carrots, yoghurt, milk, cheese, oats, nuts, other bulk vegetables etc.
Training & Cardio; Currently I strength train 5x a week doing low volume and high intensity tracking every exercise to ensure I'm adding weight/reps each week. I do weighted calisthenics and a bit of free weights work however I plan on potentially getting a gym membership with cable machines this year or early on next year. As for cardio I do incline walks with a consistent 10-12k steps everyday with a majority coming from incline (5-10%) ranging from 2mph - 2.5mph. I'll do 2-4 dedicated sessions a day depending on how busy I am that day, I also try to do post digestion walks after every big meal, just a brief 5-10 minute flat walk.

Here is my current training split

Day A: Friday

Wide-Grip Pull-ups: 1 set to absolute failure
Rear Delt Bodyweight Rows: 2 sets to absolute failure

Dips: 1 set to absolute failure

Seated Lateral Raises: 2 sets to absolute failure

Day B: Saturday

Bulgarian Split Squats: 2 set to absolute failure

RDL: 1 set to absolute failure

Hanging Knee Raises: 2 sets to absolute failure

Day C: Monday

Chin-ups: 1 set to absolute failure

Feet-Elevated deficit Push-ups: 1 set to absolute failure

Deficit Pike Push-ups: 1 set to absolute failure

Dumbbell Lateral Raises: 2 sets to absolute failure
Day D: Tuesday
Bench dips: 2 sets to absolute failure

Supinated bicep Curls: 2 sets to absolute failure

Hanging leg raises: 2 sets to absolute failure

Day E: Wednesday

Deep goblet squats: 2 sets to absolute failure

RDL: 1 set to absolute failure

Single-Leg calf raises: 2 sets to absolute failure
Sleep & Supplements; 7-8 hours sleep daily. Creatine, Vitamin D3 + K2, Zinc, Vitamin C.

 

[KingKMT]

I forgot to add on my goals.

First and foremost, put on more muscle mass mostly emphasising my shoulders and lats while trying to keep my waist as small as possible whilst lean. At my lowest weight of 72.7kg I had a waist circumference of 30.3inches just above the belly button, I don't know how my waist will be affected as I do multiple bulks and cuts as I do have some loose skin. Short term goal would be 76-79kg lean (11-13% bodyfat) would be nice. I am in a dilemma however as summer starts in December here in Australia, my plan is to lean bulk until November and do a mini cut into December, however as I've never done a bulk transitioning into a cut I have no idea if this plan is realistic or if I'll actually gain enough visible progress to make a noticeable effect (please let me know).

Hey everyone! Some context for myself; I'm 26, 6'1 currently sitting at 74kg flat. A year ago I was morbidly obese at 125kg give or take, I finally decided I did not want to look this way anymore and started my journey, lost 52kg give or take which took around 14 months. I have been strength training almost since the first day I started my deficit. I took training serious about 6 months ago took no diet breaks on the way down other than the occasional cheat day, essentially ive been training for a little over a year however I have been in a deficit the whole time. I am now starting my first ever bulk whilst also training, here is the information about my training/lifestyle feel free to correct me, advise me on anything I should know / remove or anything else I may have forgotten.

Calories & Macros; 2800/2900 on training days, 2500/2600 on rest days. I aim for 130-150g protein, 50-70g fats and rest carbohydrates, mainly from potatoes, rice, pasta, oats, bananas and honey.

Diet; chicken, tuna, occasionally beef, potatoes, rice, pasta, beans, carrots, yoghurt, milk, cheese, oats, nuts, other bulk vegetables etc.
Training & Cardio; Currently I strength train 5x a week doing low volume and high intensity tracking every exercise to ensure I'm adding weight/reps each week. I do weighted calisthenics and a bit of free weights work however I plan on potentially getting a gym membership with cable machines this year or early on next year. As for cardio I do incline walks with a consistent 10-12k steps everyday with a majority coming from incline (5-10%) ranging from 2mph - 2.5mph. I'll do 2-4 dedicated sessions a day depending on how busy I am that day, I also try to do post digestion walks after every big meal, just a brief 5-10 minute flat walk.

Here is my current training split

Day A: Friday

Wide-Grip Pull-ups: 1 set to absolute failure
Rear Delt Bodyweight Rows: 2 sets to absolute failure

Dips: 1 set to absolute failure

Seated Lateral Raises: 2 sets to absolute failure

Day B: Saturday

Bulgarian Split Squats: 2 set to absolute failure

RDL: 1 set to absolute failure

Hanging Knee Raises: 2 sets to absolute failure

Day C: Monday

Chin-ups: 1 set to absolute failure

Feet-Elevated deficit Push-ups: 1 set to absolute failure

Deficit Pike Push-ups: 1 set to absolute failure

Dumbbell Lateral Raises: 2 sets to absolute failure
Day D: Tuesday
Bench dips: 2 sets to absolute failure

Supinated bicep Curls: 2 sets to absolute failure

Hanging leg raises: 2 sets to absolute failure

Day E: Wednesday

Deep goblet squats: 2 sets to absolute failure

RDL: 1 set to absolute failure

Single-Leg calf raises: 2 sets to absolute failure
Sleep & Supplements; 7-8 hours sleep daily. Creatine, Vitamin D3 + K2, Zinc, Vitamin C.

 

[LevButlerov]

Hey everyone! Some context for myself; I'm 26, 6'1 currently sitting at 74kg flat. A year ago I was morbidly obese at 125kg give or take, I finally decided I did not want to look this way anymore and started my journey, lost 52kg give or take which took around 14 months. I have been strength training almost since the first day I started my deficit. I took training serious about 6 months ago took no diet breaks on the way down other than the occasional cheat day, essentially ive been training for a little over a year however I have been in a deficit the whole time. I am now starting my first ever bulk whilst also training, here is the information about my training/lifestyle feel free to correct me, advise me on anything I should know / remove or anything else I may have forgotten.

Calories & Macros; 2800/2900 on training days, 2500/2600 on rest days. I aim for 130-150g protein, 50-70g fats and rest carbohydrates, mainly from potatoes, rice, pasta, oats, bananas and honey.

Diet; chicken, tuna, occasionally beef, potatoes, rice, pasta, beans, carrots, yoghurt, milk, cheese, oats, nuts, other bulk vegetables etc.
Training & Cardio; Currently I strength train 5x a week doing low volume and high intensity tracking every exercise to ensure I'm adding weight/reps each week. I do weighted calisthenics and a bit of free weights work however I plan on potentially getting a gym membership with cable machines this year or early on next year. As for cardio I do incline walks with a consistent 10-12k steps everyday with a majority coming from incline (5-10%) ranging from 2mph - 2.5mph. I'll do 2-4 dedicated sessions a day depending on how busy I am that day, I also try to do post digestion walks after every big meal, just a brief 5-10 minute flat walk.

Here is my current training split

Day A: Friday

Wide-Grip Pull-ups: 1 set to absolute failure
Rear Delt Bodyweight Rows: 2 sets to absolute failure

Dips: 1 set to absolute failure

Seated Lateral Raises: 2 sets to absolute failure

Day B: Saturday

Bulgarian Split Squats: 2 set to absolute failure

RDL: 1 set to absolute failure

Hanging Knee Raises: 2 sets to absolute failure

Day C: Monday

Chin-ups: 1 set to absolute failure

Feet-Elevated deficit Push-ups: 1 set to absolute failure

Deficit Pike Push-ups: 1 set to absolute failure

Dumbbell Lateral Raises: 2 sets to absolute failure
Day D: Tuesday
Bench dips: 2 sets to absolute failure

Supinated bicep Curls: 2 sets to absolute failure

Hanging leg raises: 2 sets to absolute failure

Day E: Wednesday

Deep goblet squats: 2 sets to absolute failure

RDL: 1 set to absolute failure

Single-Leg calf raises: 2 sets to absolute failure
Sleep & Supplements; 7-8 hours sleep daily. Creatine, Vitamin D3 + K2, Zinc, Vitamin C.

I forgot to add on my goals.

First and foremost, put on more muscle mass mostly emphasising my shoulders and lats while trying to keep my waist as small as possible whilst lean. At my lowest weight of 72.7kg I had a waist circumference of 30.3inches just above the belly button, I don't know how my waist will be affected as I do multiple bulks and cuts as I do have some loose skin. Short term goal would be 76-79kg lean (11-13% bodyfat) would be nice. I am in a dilemma however as summer starts in December here in Australia, my plan is to lean bulk until November and do a mini cut into December, however as I've never done a bulk transitioning into a cut I have no idea if this plan is realistic or if I'll actually gain enough visible progress to make a noticeable effect (please let me know).

welcome fully to the EVO family @KingKMT love your transformation, EVO family respect and love your way! its hard to do.

Bloods
have you done bloods?

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
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.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

did you download our eBooks?
https://irongorillas.com

 

[Mobster]

No thoughts on PEDs for now?

 

[KingKMT]

No thoughts on PEDs for now?

Its lingered on my mind for sure, I've only ever done very basic surface research, I am completely uneducated on PEDs at the moment. I would like to give myself a couple months first of the bulk, see how I look, update here etc and I'll see from there. Just really quick as I love researching, which PEDs would you recommend me researching and gaining more knowledge on considering my level of understanding at the moment.

 

[LevButlerov]

Its lingered on my mind for sure, I've only ever done very basic surface research, I am completely uneducated on PEDs at the moment. I would like to give myself a couple months first of the bulk, see how I look, update here etc and I'll see from there. Just really quick as I love researching, which PEDs would you recommend me researching and gaining more knowledge on considering my level of understanding at the moment.

I would stay with TRT test

 

[KingKMT]

I would stay with TRT test

Will look into it thanks, also working on updating my Log to include more specifics.

 

[LevButlerov]

Will look into it thanks, also working on updating my Log to include more specifics.

thanks bloods 1st

 

[KingKMT]

thanks bloods 1st

Is it just a generic bloodwork check or is there anything specific?

 

[LevButlerov]

Is it just a generic bloodwork check or is there anything specific?

do this list if you can @KingKMT
https://www.evolutionary.org/forums...what-labs-to-test-on-steroids-and-trt.107781/

 

[KingKMT]

do this list if you can @KingKMT
https://www.evolutionary.org/forums...what-labs-to-test-on-steroids-and-trt.107781/

Will also look into this, thanks for the helpful information

 

[LevButlerov]

Will also look into this, thanks for the helpful information

no problem

 

[KingKMT]

no problem

Out of those bloodwork tests, which would you recommend I do? Some of them are covered by the government so I'd have no issue doing those, not looking to spend a ton of money just yet. I don't know if I want to start a cycle yet either, could be months until I decide to do that but for my overall health and seeing as I've been in a deficit for over a year, what tests make the most sense?

 

[stevesmi]

Its lingered on my mind for sure, I've only ever done very basic surface research, I am completely uneducated on PEDs at the moment. I would like to give myself a couple months first of the bulk, see how I look, update here etc and I'll see from there. Just really quick as I love researching, which PEDs would you recommend me researching and gaining more knowledge on considering my level of understanding at the moment.

@KingKMT I would check out our podcast and read our articles. There's a lot of information on there, and it's pretty damn current compared to the trash that's out there on social media.

 

[KingKMT]

@KingKMT I would check out our podcast and read our articles. There's a lot of information on there, and it's pretty damn current compared to the trash that's out there on social media.

For sure I'll give it a listen, thanks for the recommendation!

 

[Ulter]

Hey everyone! Some context for myself; I'm 26, 6'1 currently sitting at 74kg flat. A year ago I was morbidly obese at 125kg give or take, I finally decided I did not want to look this way anymore and started my journey, lost 52kg give or take which took around 14 months. I have been strength training almost since the first day I started my deficit. I took training serious about 6 months ago took no diet breaks on the way down other than the occasional cheat day, essentially ive been training for a little over a year however I have been in a deficit the whole time. I am now starting my first ever bulk whilst also training, here is the information about my training/lifestyle feel free to correct me, advise me on anything I should know / remove or anything else I may have forgotten.

Calories & Macros; 2800/2900 on training days, 2500/2600 on rest days. I aim for 130-150g protein, 50-70g fats and rest carbohydrates, mainly from potatoes, rice, pasta, oats, bananas and honey.

Diet; chicken, tuna, occasionally beef, potatoes, rice, pasta, beans, carrots, yoghurt, milk, cheese, oats, nuts, other bulk vegetables etc.
Training & Cardio; Currently I strength train 5x a week doing low volume and high intensity tracking every exercise to ensure I'm adding weight/reps each week. I do weighted calisthenics and a bit of free weights work however I plan on potentially getting a gym membership with cable machines this year or early on next year. As for cardio I do incline walks with a consistent 10-12k steps everyday with a majority coming from incline (5-10%) ranging from 2mph - 2.5mph. I'll do 2-4 dedicated sessions a day depending on how busy I am that day, I also try to do post digestion walks after every big meal, just a brief 5-10 minute flat walk.

Here is my current training split

Day A: Friday

Wide-Grip Pull-ups: 1 set to absolute failure
Rear Delt Bodyweight Rows: 2 sets to absolute failure

Dips: 1 set to absolute failure

Seated Lateral Raises: 2 sets to absolute failure

Day B: Saturday

Bulgarian Split Squats: 2 set to absolute failure

RDL: 1 set to absolute failure

Hanging Knee Raises: 2 sets to absolute failure

Day C: Monday

Chin-ups: 1 set to absolute failure

Feet-Elevated deficit Push-ups: 1 set to absolute failure

Deficit Pike Push-ups: 1 set to absolute failure

Dumbbell Lateral Raises: 2 sets to absolute failure
Day D: Tuesday
Bench dips: 2 sets to absolute failure

Supinated bicep Curls: 2 sets to absolute failure

Hanging leg raises: 2 sets to absolute failure

Day E: Wednesday

Deep goblet squats: 2 sets to absolute failure

RDL: 1 set to absolute failure

Single-Leg calf raises: 2 sets to absolute failure
Sleep & Supplements; 7-8 hours sleep daily. Creatine, Vitamin D3 + K2, Zinc, Vitamin C.

You're going to get great results on this don't worry. Already I like your training routine. It's very thorough. @KingKMT

 

[KingKMT]

You're going to get great results on this don't worry. Already I like your training routine. It's very thorough. @KingKMT

I hope so and Thank you, please if you notice anything that could be improved I'm more than happy to tweak with anything that needs adjusting.

 

[ROIDDERS]

I forgot to add on my goals.

First and foremost, put on more muscle mass mostly emphasising my shoulders and lats while trying to keep my waist as small as possible whilst lean. At my lowest weight of 72.7kg I had a waist circumference of 30.3inches just above the belly button, I don't know how my waist will be affected as I do multiple bulks and cuts as I do have some loose skin. Short term goal would be 76-79kg lean (11-13% bodyfat) would be nice. I am in a dilemma however as summer starts in December here in Australia, my plan is to lean bulk until November and do a mini cut into December, however as I've never done a bulk transitioning into a cut I have no idea if this plan is realistic or if I'll actually gain enough visible progress to make a noticeable effect (please let me know).

I think your goals are extremely doable. You should get great results on this. @KingKMT and you'll definitely be able to put on amazing size.

 

[KingKMT]

I think your goals are extremely doable. You should get great results on this. @KingKMT and you'll definitely be able to put on amazing size.

I hope so. Don't know if you saw but summer arrives in December for me, although I'd love to lean bulk for 8-10 months I'd like to be lean for summer. My current plan is to do a lean bulk until November and mini cut until early December. Do you think it's worth it or should I stick with bulking for a couple months?

 

[ROIDDERS]

I hope so. Don't know if you saw but summer arrives in December for me, although I'd love to lean bulk for 8-10 months I'd like to be lean for summer. My current plan is to do a lean bulk until November and mini cut until early December. Do you think it's worth it or should I stick with bulking for a couple months?

I will check out the other logs and see what guys are doing. Get some ideas from that and then make a decision on what you want to do. You can always change things up. It's not written in stone.

 

[KingKMT]

I will check out the other logs and see what guys are doing. Get some ideas from that and then make a decision on what you want to do. You can always change things up. It's not written in stone.

I see, will check them out thanks and absolutely!

 

[ceo]

Is it just a generic bloodwork check or is there anything specific?

bros hormone bloods are crucial to get done. can flag things

 

[stevesmi]

For sure I'll give it a listen, thanks for the recommendation!

We will have to bring you on at some point for an interview

 

[RoySimpson]

Hey everyone! Some context for myself; I'm 26, 6'1 currently sitting at 74kg flat. A year ago I was morbidly obese at 125kg give or take, I finally decided I did not want to look this way anymore and started my journey, lost 52kg give or take which took around 14 months. I have been strength training almost since the first day I started my deficit. I took training serious about 6 months ago took no diet breaks on the way down other than the occasional cheat day, essentially ive been training for a little over a year however I have been in a deficit the whole time. I am now starting my first ever bulk whilst also training, here is the information about my training/lifestyle feel free to correct me, advise me on anything I should know / remove or anything else I may have forgotten.

Calories & Macros; 2800/2900 on training days, 2500/2600 on rest days. I aim for 130-150g protein, 50-70g fats and rest carbohydrates, mainly from potatoes, rice, pasta, oats, bananas and honey.

Diet; chicken, tuna, occasionally beef, potatoes, rice, pasta, beans, carrots, yoghurt, milk, cheese, oats, nuts, other bulk vegetables etc.
Training & Cardio; Currently I strength train 5x a week doing low volume and high intensity tracking every exercise to ensure I'm adding weight/reps each week. I do weighted calisthenics and a bit of free weights work however I plan on potentially getting a gym membership with cable machines this year or early on next year. As for cardio I do incline walks with a consistent 10-12k steps everyday with a majority coming from incline (5-10%) ranging from 2mph - 2.5mph. I'll do 2-4 dedicated sessions a day depending on how busy I am that day, I also try to do post digestion walks after every big meal, just a brief 5-10 minute flat walk.

Here is my current training split

Day A: Friday

Wide-Grip Pull-ups: 1 set to absolute failure
Rear Delt Bodyweight Rows: 2 sets to absolute failure

Dips: 1 set to absolute failure

Seated Lateral Raises: 2 sets to absolute failure

Day B: Saturday

Bulgarian Split Squats: 2 set to absolute failure

RDL: 1 set to absolute failure

Hanging Knee Raises: 2 sets to absolute failure

Day C: Monday

Chin-ups: 1 set to absolute failure

Feet-Elevated deficit Push-ups: 1 set to absolute failure

Deficit Pike Push-ups: 1 set to absolute failure

Dumbbell Lateral Raises: 2 sets to absolute failure
Day D: Tuesday
Bench dips: 2 sets to absolute failure

Supinated bicep Curls: 2 sets to absolute failure

Hanging leg raises: 2 sets to absolute failure

Day E: Wednesday

Deep goblet squats: 2 sets to absolute failure

RDL: 1 set to absolute failure

Single-Leg calf raises: 2 sets to absolute failure
Sleep & Supplements; 7-8 hours sleep daily. Creatine, Vitamin D3 + K2, Zinc, Vitamin C.

@KingKMT Great work bro! Amazing work!

 

[KingKMT]

We will have to bring you on at some point for an interview

Maybe, I still am pretty new here, still gotta figure out my blood work, routine etc

 

[KingKMT]

@KingKMT Great work bro! Amazing work!

Thank you! And likewise

 

[KingKMT]

bros hormone bloods are crucial to get done. can flag things

Yes that amongst other things. I do need to make sure everything is fine as I wouldn't be shocked if alot of my hormones are skewed at the moment due to my prolonged deficit.

 

[stevesmi]

Maybe, I still am pretty new here, still gotta figure out my blood work, routine etc

we like our newbies. its good to hear future goals

 

[LevButlerov]

Out of those bloodwork tests, which would you recommend I do? Some of them are covered by the government so I'd have no issue doing those, not looking to spend a ton of money just yet. I don't know if I want to start a cycle yet either, could be months until I decide to do that but for my overall health and seeing as I've been in a deficit for over a year, what tests make the most sense?

i would do all the hormonal ones, the test/e2/free test/prolactin etc @KingKMT

 

[KingKMT]

bros hormone bloods are crucial to get done. can flag things

Yes that amongst other things. I do need to make sure everything is fine as I wouldn't be shocked if alot of my hormones are skewed at the moment due to my prolonged deficit.

i would do all the hormonal ones, the test/e2/free test/prolactin etc @KingKMT

Alright will try do those for sure, thanks!

 

[LevButlerov]

Alright will try do those for sure, thanks!

please do

 

[KingKMT]

please do

I've booked an appointment with my GP on Thursday so hoping I can get it done by this weekend. Just double checking, is this the list I should try to do?

Total testosterone

Free testosterone

Estradiol sensitive E2

Prolactin

Luteinizing hormone LH

Follicle stimulating hormone FSH

Sex hormone binding globulin SHBG

Dihydrotestosterone DHT

Progesterone


Thyroid stimulating hormone TSH

Free T4

Free T3

Reverse T3

 

[ceo]

Yes that amongst other things. I do need to make sure everything is fine as I wouldn't be shocked if alot of my hormones are skewed at the moment due to my prolonged deficit.

Bros, very true stuff.

 

[ROIDDERS]

I see, will check them out thanks and absolutely!

Yes sir, hit it hard.

 

[Ulter]

I hope so and Thank you, please if you notice anything that could be improved I'm more than happy to tweak with anything that needs adjusting.

Definitely man, I'm always watching the logs. Keep them going.

 

[LevButlerov]

I've booked an appointment with my GP on Thursday so hoping I can get it done by this weekend. Just double checking, is this the list I should try to do?

Total testosterone

Free testosterone

Estradiol sensitive E2

Prolactin

Luteinizing hormone LH

Follicle stimulating hormone FSH

Sex hormone binding globulin SHBG

Dihydrotestosterone DHT

Progesterone


Thyroid stimulating hormone TSH

Free T4

Free T3

Reverse T3

good start lets test it but add ALT AST as well

 

[KingKMT]

good start lets test it but add ALT AST as well

Will try to, thanks!

 

[LevButlerov]

Will try to, thanks!

awesome

 

[KingKMT]

Hey everyone! Some context for myself; I'm 26, 6'1 currently sitting at 74kg flat. A year ago I was morbidly obese at 125kg give or take, I finally decided I did not want to look this way anymore and started my journey, lost 52kg give or take which took around 14 months. I have been strength training almost since the first day I started my deficit. I took training serious about 6 months ago took no diet breaks on the way down other than the occasional cheat day, essentially ive been training for a little over a year however I have been in a deficit the whole time. I am now starting my first ever bulk whilst also training, here is the information about my training/lifestyle feel free to correct me, advise me on anything I should know / remove or anything else I may have forgotten.

Calories & Macros; 2800/2900 on training days, 2500/2600 on rest days. I aim for 130-150g protein, 50-70g fats and rest carbohydrates, mainly from potatoes, rice, pasta, oats, bananas and honey.

Diet; chicken, tuna, occasionally beef, potatoes, rice, pasta, beans, carrots, yoghurt, milk, cheese, oats, nuts, other bulk vegetables etc.
Training & Cardio; Currently I strength train 5x a week doing low volume and high intensity tracking every exercise to ensure I'm adding weight/reps each week. I do weighted calisthenics and a bit of free weights work however I plan on potentially getting a gym membership with cable machines this year or early on next year. As for cardio I do incline walks with a consistent 10-12k steps everyday with a majority coming from incline (5-10%) ranging from 2mph - 2.5mph. I'll do 2-4 dedicated sessions a day depending on how busy I am that day, I also try to do post digestion walks after every big meal, just a brief 5-10 minute flat walk.

Here is my current training split

Day A: Friday

Wide-Grip Pull-ups: 1 set to absolute failure
Rear Delt Bodyweight Rows: 2 sets to absolute failure

Dips: 1 set to absolute failure

Seated Lateral Raises: 2 sets to absolute failure

Day B: Saturday

Bulgarian Split Squats: 2 set to absolute failure

RDL: 1 set to absolute failure

Hanging Knee Raises: 2 sets to absolute failure

Day C: Monday

Chin-ups: 1 set to absolute failure

Feet-Elevated deficit Push-ups: 1 set to absolute failure

Deficit Pike Push-ups: 1 set to absolute failure

Dumbbell Lateral Raises: 2 sets to absolute failure
Day D: Tuesday
Bench dips: 2 sets to absolute failure

Supinated bicep Curls: 2 sets to absolute failure

Hanging leg raises: 2 sets to absolute failure

Day E: Wednesday

Deep goblet squats: 2 sets to absolute failure

RDL: 1 set to absolute failure

Single-Leg calf raises: 2 sets to absolute failure
Sleep & Supplements; 7-8 hours sleep daily. Creatine, Vitamin D3 + K2, Zinc, Vitamin C.

Update on supplements, meals, training/activity, physique and weight changes for week 1 so far. Feel free to remind me of anything else important I may have forgotten, anything that needs changing in my diet, training or anything else.

Supplements

25g zinc picolinate complex (mixture of zinc picolinate, citrate, bisglyscinate + copper & vitamin B6) daily, taken with my first meal.

Vitamin D3 (10,000 IU) + K2 (200 mcg) (contains coconut oil) taken every other day usually with my first meal otherwise my second meal if my first meal doesn't contain much fat.

Vitamin C as sodium ascorbate, ascorbic acid, 500-1000mg taken daily at any time.

Creatine 5g daily, usually taken post workout otherwise taken at night

Beef liver (not pills or powder) 150g a week split into two 75g dosages on two different days.

Meals / Diet
As for my meals I rotate it alot and sometimes if someone cooks I'll have that but I'm usually on top of tracking. I'll typically have either pasta, fat free greek yoghurt and canned tuna as a pre workout meal and wait an hour and a half and have black coffee 15-20 minutes before training with a pinch of salt and cinnamon otherwise I'll have rice cakes, banana, honey, salt, cinnamon and protein powder as whey drip, I'll wait an hour and have black coffee 15-20 minutes before training. Post workout meal is usually pasta, ramen, rice + lean source of protein, this is also my biggest meal of the day. I time my carbs so a huge majority of my carbs are around training. Night time I like to eat overnight oats with whey casein, full cream milk, fat free yoghurt, chia seeds and other nuts and seeds for volume and fiber, that's typically how my 3 meals go however I eat 4 times a day so my first meal of the day is typically something like air fried pfotatoes, fat free greek yoghurt, lean source of protein, olive oil, cucumber, shaved slices of carrots, sometimes a bean mix. So my pre workout meal is my 2nd meal of the day, 3rd meal is my post workout and last meal is a night time meal. On rest days which is twice a week I'll eat 3 or 4 times however I'll reduce my carbs slightly and bump up fats. For additional context I eat 2900 calories on days I train aiming for 140g protein, 450g carbs and 60g fats however I usually end up hitting 150-160g protein and less carbs. For rest days I'll aim for 2500-2700 calories. Aiming for 140g protein, less carbs but still a moderate amount and higher fats.

Training / Cardio

So on to the training. I have slightly edited my routine so do let me know if anything needs changing.

Day A
Weighted pull-ups (+3.5kg/7.7lbs) 1 set to absolute failure; 6 reps.

Australian Pull ups/rear delt bodyweight rows (6.5kg/14.3lbs) 2 sets to absolute failure - set 1; 10 reps, set 2; 8 reps.

Dips leaning forward (6.5kg/14.3lbs) 1 set to absolute failure; 7 reps.

Unilateral seated lateral raises (7kg/15.4lbs) 2 sets to absolute failure - set 1; Right 14 reps, Left 14 reps, set 2; Right 12 reps, Left 12 reps. It's worth noting I had horrible form on this, I did rush my reps and didn't perform them the way I usually do.

Day B
Bulgarian split squats (4kg/8.8lbs) 1 set to absolute failure, set 1; Right 14 reps, Left 13 reps.

RDL (8.5kg/18.7lbs) 1 set to absolute failure - 13 reps. I really slow my reps down, really emphasising the stretch and heavily focusing on form.

Hanging knee raises 2 set to absolute failure - set 1; 16 reps, set 2; 8 reps

Day C
Chin-ups 1 set to absolute failure; 9 reps (I'll be adding weight next week)

Feet elevated deficit pushups (7.5kg/16.5lbs) 1 set to absolute failure - 8 reps

Feet elevated deficit pike pushups 1 set to absolute failure - 4 reps (first time doing these)

Unilateral seated lateral raises (7.5kg/16.5lbs) (proper form this time) 2 sets to absolute failure, set 1; right 8 reps, left 10 reps, set 2; right 8 reps, left 11 reps. (I'm guessing I took too much rest time here.)

Day D
Bench dips (6kg/13.2lbs) 2 sets to absolute failure, set 1; 8 reps, set 2; 11 (I'm guessing too much rest time here although it didn't feel like it)

Unilateral supinated bicep curls (15kg/33lbs) 2 sets to absolute failure. Set 1; right 6 reps, left 6 reps. Set 2; right 3 reps, left 4 reps.

Dragonflags 2 sets to absolute failure - set1; 4 reps, set 2; 3 reps (first time trying these)

Day E
Deep goblet squats (4kg/8.8lbs) 2 sets to absolute failure + partials on 2nd set. Set 1; 27 reps, Set 2; 15 reps, partials; 2 reps.

Elevated single leg calf raise (6kg/13.2lbs) 2 sets to absolute failure - Set 1; right 19 reps, left 16 reps. Set 2; right 18 reps, left 17 reps.

It's worth noting I look up to Mike mentzers style of training in terms of rep quality, I like slow controlled reps with a brief pause/stretch at the bottom/top of the movement depending on what I'm doing. I also did make slight adjustments to my training split, I'm planning on adding partials on my 2nd set on seated lateral raises this week.

After every training session I like to get 2-4k steps on incline machine usually 4-8% incline at 2-2.5mph. I also like to get 10 minutes post digestion walk efter every meal not including snacks. I get anywhere from 8-12k steps everyday. Majority/good chunk coming from incline.

I just got my bloodwork done today, results will come next week. Unfortunately there were some that I was unable to get however I did get a couple. As to which ones I can't remember but I believe I
got all the male hormones, liver & kidney function, a few vitamin ones too.

Weight fluctuations

3rd July 2026 (Day A) - 73kg/160 LBS (first day of bulk)

4th July 2026 (Day B) - 74kg/163 LBS (No bowel movement)

5th July 2026 - 74.4kg/164 LBS

6th July 2026 (Day C) - 74.7kg/164.4 LBS

7h July 2026 (Day D) - 75.2kg/165.7 LBS

8th July 2026 (Day E) - 75.2kg/165.7 LBS

9th July 2026 - 75.5kg/166.4 LBS

and just incase anyone missed it, Summer in Australia is unfortunately pretty soon, it'll be in December. My current plan is to lean bulk until November and cut from November going into early December, maintain until February and start a lean bulk for a couple months. Let me know if this plan would work, give me decent results. From what I've seen it should be okay, I probably won't get the results I want with only a 5 month lean bulk considering I have pretty low muscle mass.

 

[LevButlerov]

Update on supplements, meals, training/activity, physique and weight changes for week 1 so far. Feel free to remind me of anything else important I may have forgotten, anything that needs changing in my diet, training or anything else.

Supplements

25g zinc picolinate complex (mixture of zinc picolinate, citrate, bisglyscinate + copper & vitamin B6) daily, taken with my first meal.

Vitamin D3 (10,000 IU) + K2 (200 mcg) (contains coconut oil) taken every other day usually with my first meal otherwise my second meal if my first meal doesn't contain much fat.

Vitamin C as sodium ascorbate, ascorbic acid, 500-1000mg taken daily at any time.

Creatine 5g daily, usually taken post workout otherwise taken at night

Beef liver (not pills or powder) 150g a week split into two 75g dosages on two different days.

Meals / Diet
As for my meals I rotate it alot and sometimes if someone cooks I'll have that but I'm usually on top of tracking. I'll typically have either pasta, fat free greek yoghurt and canned tuna as a pre workout meal and wait an hour and a half and have black coffee 15-20 minutes before training with a pinch of salt and cinnamon otherwise I'll have rice cakes, banana, honey, salt, cinnamon and protein powder as whey drip, I'll wait an hour and have black coffee 15-20 minutes before training. Post workout meal is usually pasta, ramen, rice + lean source of protein, this is also my biggest meal of the day. I time my carbs so a huge majority of my carbs are around training. Night time I like to eat overnight oats with whey casein, full cream milk, fat free yoghurt, chia seeds and other nuts and seeds for volume and fiber, that's typically how my 3 meals go however I eat 4 times a day so my first meal of the day is typically something like air fried pfotatoes, fat free greek yoghurt, lean source of protein, olive oil, cucumber, shaved slices of carrots, sometimes a bean mix. So my pre workout meal is my 2nd meal of the day, 3rd meal is my post workout and last meal is a night time meal. On rest days which is twice a week I'll eat 3 or 4 times however I'll reduce my carbs slightly and bump up fats. For additional context I eat 2900 calories on days I train aiming for 140g protein, 450g carbs and 60g fats however I usually end up hitting 150-160g protein and less carbs. For rest days I'll aim for 2500-2700 calories. Aiming for 140g protein, less carbs but still a moderate amount and higher fats.

Training / Cardio

So on to the training. I have slightly edited my routine so do let me know if anything needs changing.

Day A
Weighted pull-ups (+3.5kg/7.7lbs) 1 set to absolute failure; 6 reps.

Australian Pull ups/rear delt bodyweight rows (6.5kg/14.3lbs) 2 sets to absolute failure - set 1; 10 reps, set 2; 8 reps.

Dips leaning forward (6.5kg/14.3lbs) 1 set to absolute failure; 7 reps.

Unilateral seated lateral raises (7kg/15.4lbs) 2 sets to absolute failure - set 1; Right 14 reps, Left 14 reps, set 2; Right 12 reps, Left 12 reps. It's worth noting I had horrible form on this, I did rush my reps and didn't perform them the way I usually do.

Day B
Bulgarian split squats (4kg/8.8lbs) 1 set to absolute failure, set 1; Right 14 reps, Left 13 reps.

RDL (8.5kg/18.7lbs) 1 set to absolute failure - 13 reps. I really slow my reps down, really emphasising the stretch and heavily focusing on form.

Hanging knee raises 2 set to absolute failure - set 1; 16 reps, set 2; 8 reps

Day C
Chin-ups 1 set to absolute failure; 9 reps (I'll be adding weight next week)

Feet elevated deficit pushups (7.5kg/16.5lbs) 1 set to absolute failure - 8 reps

Feet elevated deficit pike pushups 1 set to absolute failure - 4 reps (first time doing these)

Unilateral seated lateral raises (7.5kg/16.5lbs) (proper form this time) 2 sets to absolute failure, set 1; right 8 reps, left 10 reps, set 2; right 8 reps, left 11 reps. (I'm guessing I took too much rest time here.)

Day D
Bench dips (6kg/13.2lbs) 2 sets to absolute failure, set 1; 8 reps, set 2; 11 (I'm guessing too much rest time here although it didn't feel like it)

Unilateral supinated bicep curls (15kg/33lbs) 2 sets to absolute failure. Set 1; right 6 reps, left 6 reps. Set 2; right 3 reps, left 4 reps.

Dragonflags 2 sets to absolute failure - set1; 4 reps, set 2; 3 reps (first time trying these)

Day E
Deep goblet squats (4kg/8.8lbs) 2 sets to absolute failure + partials on 2nd set. Set 1; 27 reps, Set 2; 15 reps, partials; 2 reps.

Elevated single leg calf raise (6kg/13.2lbs) 2 sets to absolute failure - Set 1; right 19 reps, left 16 reps. Set 2; right 18 reps, left 17 reps.

It's worth noting I look up to Mike mentzers style of training in terms of rep quality, I like slow controlled reps with a brief pause/stretch at the bottom/top of the movement depending on what I'm doing. I also did make slight adjustments to my training split, I'm planning on adding partials on my 2nd set on seated lateral raises this week.

After every training session I like to get 2-4k steps on incline machine usually 4-8% incline at 2-2.5mph. I also like to get 10 minutes post digestion walk efter every meal not including snacks. I get anywhere from 8-12k steps everyday. Majority/good chunk coming from incline.

I just got my bloodwork done today, results will come next week. Unfortunately there were some that I was unable to get however I did get a couple. As to which ones I can't remember but I believe I
got all the male hormones, liver & kidney function, a few vitamin ones too.

Weight fluctuations

3rd July 2026 (Day A) - 73kg/160 LBS (first day of bulk)

4th July 2026 (Day B) - 74kg/163 LBS (No bowel movement)

5th July 2026 - 74.4kg/164 LBS

6th July 2026 (Day C) - 74.7kg/164.4 LBS

7h July 2026 (Day D) - 75.2kg/165.7 LBS

8th July 2026 (Day E) - 75.2kg/165.7 LBS

9th July 2026 - 75.5kg/166.4 LBS

and just incase anyone missed it, Summer in Australia is unfortunately pretty soon, it'll be in December. My current plan is to lean bulk until November and cut from November going into early December, maintain until February and start a lean bulk for a couple months. Let me know if this plan would work, give me decent results. From what I've seen it should be okay, I probably won't get the results I want with only a 5 month lean bulk considering I have pretty low muscle mass.

good update I see you training well but can we start upping your reps to 15-20 and drop set more? I think we can lean bulk but you need to get protein to 220 at least @KingKMT

 

[KingKMT]

good update I see you training well but can we start upping your reps to 15-20 and drop set more? I think we can lean bulk but you need to get protein to 220 at least @KingKMT

I see, could you explain drop sets? I've heard of them but do you mean with every exercise? and do you mean I should reach failure at 15-20 reps, put the weight down, reach failure again at a certain range? Thanks for your input and yes as for protein I will certainly try to up it.

 

[LevButlerov]

I see, could you explain drop sets? I've heard of them but do you mean with every exercise? and do you mean I should reach failure at 15-20 reps, put the weight down, reach failure again at a certain range? Thanks for your input and yes as for protein I will certainly try to up it.

lets say you do bicep curls, 33lbs absolute failure better do this.
1 set 40lbs 4 reps
1 set 10lbs 30 reps
the volume and pumps will be crazy @KingKMT

Unilateral supinated bicep curls (15kg/33lbs) 2 sets to absolute failure. Set 1; right 6 reps, left 6 reps. Set 2; right 3 reps, left 4 reps.

 

[KingKMT]

lets say you do bicep curls, 33lbs absolute failure better do this.
1 set 40lbs 4 reps
1 set 10lbs 30 reps
the volume and pumps will be crazy @KingKMT

Noted. Just for bicep curls only or anything else?

 

[LevButlerov]

Noted. Just for bicep curls only or anything else?

for all exercises bi curls just example

 

[KingKMT]

for all exercises bi curls just example

Ah okay, I'll do that. So still keep the 2 sets but drop the weight in set 2 to where failure is around 30 reps? Not sure I'll be able to do that for my quads and hamstrings, I'll need to order more weights.

 

[LevButlerov]

Ah okay, I'll do that. So still keep the 2 sets but drop the weight in set 2 to where failure is around 30 reps? Not sure I'll be able to do that for my quads and hamstrings, I'll need to order more weights.

correct, do that for all even legs you'll get crazy pumps

 

[KingKMT]

correct, do that for all even legs you'll get crazy pumps

Alright will try this out, as I said legs might be a little harder with this setup but I'll see how it goes, thanks! And it's completely fine to do my slower reps where I pause/stretch at peak tension and controlling the negative I assume or should I do regular paced reps?

 

[KingKMT]

Alright will try this out, as I said legs might be a little harder with this setup but I'll see how it goes, thanks! And it's completely fine to do my slower reps where I pause/stretch at peak tension and controlling the negative I assume or should I do regular paced reps?

Also just to clear up any confusion on the 2nd set am I just immediately doing the lighter weight to failure or doing the heavier weight first, reach failure and then immediately do the lighter weight to failure? And is there a rest time between set 1 and 2? I'm seeing conflicting stuff online so it confused me a bit, thanks

 

[LevButlerov]

Alright will try this out, as I said legs might be a little harder with this setup but I'll see how it goes, thanks! And it's completely fine to do my slower reps where I pause/stretch at peak tension and controlling the negative I assume or should I do regular paced reps?

try and see control and negatives should be there in the bigger weight sets

 

[KingKMT]

My bloodwork has finally come in, let me know what these mean as I have no idea / little idea of what some of these mean, I've tried researching some of them already but would love opinions from other people!

Vitamin D - 71 nmol/L (winter currently)

Prolactin - 150 mIU/L

Testosterone - 14.7 nmol/L

SHBG re-std. - 22 nmol/L

Free testosterone - 372 pmol/L

Vitamin B12 - 450 pmol/L

Folate 13.9 nmol/L

Sodium 140 mmol/L

Potassium 3.8 mmol/L

Chloride 101 mmol/L

Bicarbonate 31 mmol/L

Urea 5.9 mmol/L

Creatinine 79 umol/L

EGFR >90 mL/min/1.73m2

Calcium 2.38 mmol/L

Adj. Ca 2.35 mmol/L

Magnesium 0.81 mmol/L

Phosphate 0.98 mmol/L

T. Protein 75 g/L

Albumin 42 g/L

Globulin 33 g/L

ALP 50 U/L

Bilirubin 18 umol/L

GGT 20 U/L

AST 27 U/L

ALT 31 U/L


Fasting status

Total Chol. 3.2 mmol/L

HDL Chol. 1.3 mmol/L

LDL Chol. 1.6 mmol/L

Non-HDL Chol. 1.9 mmol/L

Triglyceride 0.7 mmol/L


LDL/HDL Ratio 1.2

Chol/HDL Ratio 2.5


Free T4 21.1 pmol/L

TSH 2.97 mIU/L

Free T3 6.8 pmol/L


Haemoglobin 137 g/L

5.8 x10 ^9 /L

Platelets 256 x10 ^9 /L


HbAlc IFCC 32 mmol/mol

HbAlc DCCT 5.1%

 

[LevButlerov]

My bloodwork has finally come in, let me know what these mean as I have no idea / little idea of what some of these mean, I've tried researching some of them already but would love opinions from other people!

Vitamin D - 71 nmol/L (winter currently)

Prolactin - 150 mIU/L

Testosterone - 14.7 nmol/L

SHBG re-std. - 22 nmol/L

Free testosterone - 372 pmol/L

Vitamin B12 - 450 pmol/L

Folate 13.9 nmol/L

Sodium 140 mmol/L

Potassium 3.8 mmol/L

Chloride 101 mmol/L

Bicarbonate 31 mmol/L

Urea 5.9 mmol/L

Creatinine 79 umol/L

EGFR >90 mL/min/1.73m2

Calcium 2.38 mmol/L

Adj. Ca 2.35 mmol/L

Magnesium 0.81 mmol/L

Phosphate 0.98 mmol/L

T. Protein 75 g/L

Albumin 42 g/L

Globulin 33 g/L

ALP 50 U/L

Bilirubin 18 umol/L

GGT 20 U/L

AST 27 U/L

ALT 31 U/L


Fasting status

Total Chol. 3.2 mmol/L

HDL Chol. 1.3 mmol/L

LDL Chol. 1.6 mmol/L

Non-HDL Chol. 1.9 mmol/L

Triglyceride 0.7 mmol/L


LDL/HDL Ratio 1.2

Chol/HDL Ratio 2.5


Free T4 21.1 pmol/L

TSH 2.97 mIU/L

Free T3 6.8 pmol/L


Haemoglobin 137 g/L

5.8 x10 ^9 /L

Platelets 256 x10 ^9 /L


HbAlc IFCC 32 mmol/mol

HbAlc DCCT 5.1%

please post the actual bloods paper, blur personal info @KingKMT

 

[KingKMT]

please post the actual bloods paper, blur personal info @KingKMT

Will do that once I'm home though there are a lot of papers if that's fine

 

[FunkytownCowboy]

You're a fucking inspiration just getting to the point you're at now @KingKMT. You definitely came to the right place to take the next steps! Have you started listening to the podcast yet? I listen every day during evening walks, old ones, new ones, all of them. Wealth of knowledge in each episode. Keep grinding, will be following.

 

[KingKMT]

You're a fucking inspiration just getting to the point you're at now @KingKMT. You definitely came to the right place to take the next steps! Have you started listening to the podcast yet? I listen every day during evening walks, old ones, new ones, all of them. Wealth of knowledge in each episode. Keep grinding, will be following.

Thank you for the kind words, I really appreciate it. The grind has only just began. As for the podcast, no not yet. I'll make sure to give it a listen the next time I get the chance to if I don't forget!

 

[LevButlerov]

Will do that once I'm home though there are a lot of papers if that's fine

please do

 

[KingKMT]

please post the actual bloods paper, blur personal info @KingKMT

p

 

[KingKMT]

Hoping these pictures are helpful

 

[LevButlerov]

p

Hoping these pictures are helpful

I'm not sure if I'm blind or what but I dont see e2 test do you have it? @KingKMT

 

[KingKMT]

I'm not sure if I'm blind or what but I dont see e2 test do you have it? @KingKMT

That may be one of the ones I was unable to get unfortunately

 

[LevButlerov]

That may be one of the ones I was unable to get unfortunately

thats the main one you need e2

 

[KingKMT]

thats the main one you need e2

thats the main one you need e2

I'll try get that done but no promises that I'll be able to. How does everything else look disregarding the e2?

 

[LevButlerov]

I'll try get that done but no promises that I'll be able to. How does everything else look disregarding the e2?

overall not bad but get e2 asap

 

[KingKMT]

overall not bad but get e2 asap

Will definitely try

 

[LevButlerov]

Will definitely try

please do