Approved Log Lifestyle and Training Journal

[GainzMANN]

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

Overall this is an introductory post I’m making just to say hello to the people on this forum as I’ve been lurking and seeing so many positive progression from people.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

Below is “current”physique as of 18/08/2025

 

[LevButlerov]

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

Overall this is an introductory post I’m making just to say hello to the people on this forum as I’ve been lurking and seeing so many positive progression from people.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

Below is “current”physique as of 18/08/2025
View attachment 111839View attachment 111843
View attachment 111841View attachment 111842

Welcome to the EVO family @GainzMANN you look really good, very lean and strong physique and tight body.

Upgraded this to a training journal now.

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

You have a really good base, but at 21 lets build you up this year more before we talk shows.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

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.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

You can be an IFBB pro you have the genetics.

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

And have you done a natty bulk before?

 

[stevesmi]

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

Overall this is an introductory post I’m making just to say hello to the people on this forum as I’ve been lurking and seeing so many positive progression from people.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

Below is “current”physique as of 18/08/2025
View attachment 111839View attachment 111843
View attachment 111841View attachment 111842

we have another guy with a similar sounding name already. not sure if you want to change your username or keep it @GainzMANN .. his name is gains man just FYI

 

[Mobster]

Lev is correct. I wanna see what's happening first.

 

[BodyMonster34]

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

Overall this is an introductory post I’m making just to say hello to the people on this forum as I’ve been lurking and seeing so many positive progression from people.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

Below is “current”physique as of 18/08/2025
View attachment 111839View attachment 111843
View attachment 111841View attachment 111842

@GainzMANN bro you look lean and mean. got a nice size to your frame. good prison look

 

[ceo]

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

Overall this is an introductory post I’m making just to say hello to the people on this forum as I’ve been lurking and seeing so many positive progression from people.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

Below is “current”physique as of 18/08/2025
View attachment 111839View attachment 111843
View attachment 111841View attachment 111842

@GainzMANN bros i say lets go for this. i can tell you athletic. whats your best sport out of all those you listed?

 

[ROIDDERS]

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

Overall this is an introductory post I’m making just to say hello to the people on this forum as I’ve been lurking and seeing so many positive progression from people.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

Below is “current”physique as of 18/08/2025
View attachment 111839View attachment 111843
View attachment 111841View attachment 111842

@GainzMANN hello my man. its good to see you. i am looking forward to support you on the log.

 

[2Thick]

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

Overall this is an introductory post I’m making just to say hello to the people on this forum as I’ve been lurking and seeing so many positive progression from people.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

Below is “current”physique as of 18/08/2025
View attachment 111839View attachment 111843
View attachment 111841View attachment 111842

@GainzMANN current physique is looking on point. you won't go wrong with looking lean. keep up the good work !

 

[Ulter]

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

Overall this is an introductory post I’m making just to say hello to the people on this forum as I’ve been lurking and seeing so many positive progression from people.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

Below is “current”physique as of 18/08/2025
View attachment 111839View attachment 111843
View attachment 111841View attachment 111842

@GainzMANN you look fantatsic man. very tight waist. and you got like an 8 pack. very impressive so far

 

[GainzMANN]

19/08/2025

Thank you guys for all the support so far!!!!
I've been training hard this week and will be revealing the weekly status once it is Sunday so be ready boys .

yesterday
weight:73.4kg
height:5'10
cardio: 1 hour of basketball
gym: Chest and tris

notes: great skin splitting pump, pre Carbed with 2 kiwi fruits and electrolytes= 100 calories, with tons of antioxidants and fiber
post workout meal was 1.3lbs of porterhouse steak= 1,500 calories total 1,600, protein goal, 140g just
from that meal alone. second meal was another 1lb of porter steak with 1 kiwi fruit total
calories 3,000
total protein 240g
and total carbs 30g.

did short nap on the couch, 5 hour sleep after work and gym,
then did cycling into cardio.

came home and then had the last 1lb of steak and kiwi.

other notes:
slept from 11:00pm to 8:30am= around 9:30 total time slept,
felt pretty good waking up so i assume over half was deep sleep.

afternoon sunlight for 30 minutes for vitamin d3 production.

Edit: workout was
Incline dumbell 30kg each hand 10 reps
Into skull crushers 20kg 15 reps
Then chest flys AMRAP at 15kg a hand
Super sett with tri pushdown moderate weight.
Every set was 3 sets to failure.


that's about it for the daily update boys.

 

[GainzMANN]

No pump

vs pump

 

[GainzMANN]

@GainzMANN bros i say lets go for this. i can tell you athletic. whats your best sport out of all those you listed?

probably basketball, I have a long wingspan and big hands for my height, also I've have a disproportionate amount of fast twitch.
I was always the explosive strength type of kid. People used to say I had "retard strength" because at like 10 years old I was able to move
my 90kg dad when we got in fights.

my vert was like 31 inch in highschool now it's not as good because I don't train for power or explosiveness anymore. for sprinting I ran an 11 second 100 meters in highschool as well.

 

[GainzMANN]

we have another guy with a similar sounding name already. not sure if you want to change your username or keep it @GainzMANN .. his name is gains man just FYI

Yeah What would you suggest is a good name for me? probably something less basic tbh

 

[GainzMANN]

Welcome to the EVO family @GainzMANN you look really good, very lean and strong physique and tight body.

Upgraded this to a training journal now.

You have a really good base, but at 21 lets build you up this year more before we talk shows.

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.


You can be an IFBB pro you have the genetics.

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

And have you done a natty bulk before?

not rlly taking any supps rn,
just l-tyrosine and colostrum for recovery and mood

as for bulk ye, I bulked up to 85kg which is like 187lbs
I was high bf still could see the muscle though
I might share some before pictures

 

[LevButlerov]

not rlly taking any supps rn,
just l-tyrosine and colostrum for recovery and mood

as for bulk ye, I bulked up to 85kg which is like 187lbs
I was high bf still could see the muscle though
I might share some before pictures

You should start taking supplements they are a must, and see other questions I had in the post too. @GainzMANN

 

[GainzMANN]

You should start taking supplements they are a must, and see other questions I had in the post too. @GainzMANN

I haven’t really taken Digestive enzymes and prebiotics. I’ll start taking them as soon as I can then.

Also should I get blood work done to see if I can optimise even more?

 

[stevesmi]

Yeah What would you suggest is a good name for me? probably something less basic tbh

haha not sure man. that is up to you i'm not good with names.

 

[LevButlerov]

I haven’t really taken Digestive enzymes and prebiotics. I’ll start taking them as soon as I can then.

Start now and post pics of what you buy.

Also should I get blood work done to see if I can optimise even more?

Yes get bloods done and post them.

 

[RoySimpson]

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

Overall this is an introductory post I’m making just to say hello to the people on this forum as I’ve been lurking and seeing so many positive progression from people.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

Below is “current”physique as of 18/08/2025
View attachment 111839View attachment 111843
View attachment 111841View attachment 111842

@GainzMANN looking good bro and welcome to the forums! Will be following your logs!

 

[ceo]

bros nice! i used to be able to dunk when i was younger even on 11ft room

probably basketball, I have a long wingspan and big hands for my height, also I've have a disproportionate amount of fast twitch.
I was always the explosive strength type of kid. People used to say I had "retard strength" because at like 10 years old I was able to move
my 90kg dad when we got in fights.

my vert was like 31 inch in highschool now it's not as good because I don't train for power or explosiveness anymore. for sprinting I ran an 11 second 100 meters in highschool as well.

 

[ballin2504]

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

Overall this is an introductory post I’m making just to say hello to the people on this forum as I’ve been lurking and seeing so many positive progression from people.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

Below is “current”physique as of 18/08/2025
View attachment 111839View attachment 111843
View attachment 111841View attachment 111842

@GainzMANN you have a great natural physique man. Can’t wait to see where you take it.

 

[Noah Wixx]

Natty currently only 4-5 years lifting (5’10 180lbs) experience at 21, not sure if I have the genetics to compete but i still want to give it a shot.

Training is everyday besides Sunday for rest and recov. Doing push, pull, legs then focusing on arms/delts on Thursday, lats and back on Friday and chest on Saturday. This way I can maximise my flaws whilst still maintaining my strengths.

My hypertrophy is heavy compounds usually, 0.5kg if I can on bench then I usually do 12-15 reps of moderately heavy incline dumbells into some failure sets of flys, dips and push-ups.
That’s an example of an average training day, I also try to change the stimulus if certain training methods aren’t working, if high rep range are fatiguing me too much I’ll reevaluate and increase the weight.

This helps keep me recovered and less prone to injury and stress. As a natural, food, rest and recovery are arguably more important to maintain a good physique.

Good rule of thumb I have is healthy whole foods particularly fruit, eggs, dairy (cheese, milk, whey) and meat (preferably red meat).

Calculate the macros and micro nutrients.
And every single time I’m hitting that protein goal as well as magnesium, cholesterol, zinc, vitamins and of course calories.

I also enjoy cardio doing a little bit of everything in cycling, basketball, sprinting and soccer.

Overall this is an introductory post I’m making just to say hello to the people on this forum as I’ve been lurking and seeing so many positive progression from people.

So I just decided to say hi and stay tuned to see further progress. Ps. Need advice on competing at the pro level if u have the knowledge. Thx

Below is “current”physique as of 18/08/2025
View attachment 111839View attachment 111843
View attachment 111841View attachment 111842

I think u could be a strong men's physique competitor to start out with based on tbe physique and frame you have you have the look for it.

 

[GainzMANN]

Quick little update, I hit back and arms yesterday and had one of the best pumps, looking full and big.

Here are some progress photos

 

[LevButlerov]

Quick little update, I hit back and arms yesterday and had one of the best pumps, looking full and big.

Here are some progress photos
View attachment 116383View attachment 116384View attachment 116385

You look good @GainzMANN lean and pumped. What is your training nutrition like?