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genezapharmateuticals
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UGL OZUGFREAKeudomestic
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Approved Log My Dbol to testosterone Transformation Cycle Log

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Your saying you eat doritos daily ? And candy during training?
Yep. Never had issue dropping weight and body fat. Ive been monitoring it.

The candy is for intra carbs during training for simple carbs.

Dorritos yes but its a meal man high protein nachos. I do flexible dieting.

If you've read my post from my first log you will see I've done many diets I've probably gone full circle through all transformations.

Ive been big as in fat as, small as and lost all muscle, on stage lean (natural) 72 - 74kg right up to going up to 125kg and bulking from 2019 to this year.

Did you see my photos? Ill link it
 
Yep. Never had issue dropping weight and body fat. Ive been monitoring it.

The candy is for intra carbs during training for simple carbs.

Dorritos yes but its a meal man high protein nachos. I do flexible dieting.

If you've read my post from my first log you will see I've done many diets I've probably gone full circle through all transformations.

Ive been big as in fat as, small as and lost all muscle, on stage lean (natural) 72 - 74kg right up to going up to 125kg and bulking from 2019 to this year.

Did you see my photos? Ill link it
Your saying you eat doritos daily ? And candy during training?
Post in thread 'My Dbol to testosterone Transformation Cycle Log'
https://www.evolutionary.org/forums...-transformation-cycle-log.102133/post-1648149
 
Yep. Never had issue dropping weight and body fat. Ive been monitoring it.

The candy is for intra carbs during training for simple carbs.

Dorritos yes but its a meal man high protein nachos. I do flexible dieting.

If you've read my post from my first log you will see I've done many diets I've probably gone full circle through all transformations.

Ive been big as in fat as, small as and lost all muscle, on stage lean (natural) 72 - 74kg right up to going up to 125kg and bulking from 2019 to this year.

Did you see my photos? Ill link it
I think you should cut carbs at least 100 grams if you want to lean out and cut weight, lower carbs to around 150-200 imo
 
Thanks brother i will make adjustments for sure.

I appreciate the input. I know i can come off arrogant but im here for the right reasons.
Thats why EVO family is here for you to support and guide you :)
 
I'd like to see the food get cleaner.


Meal 1: Breakfast
3 eggs (whole): 18g protein, 15g fat, 0g carbs, 210 kcal​
50g oats (prepared with water): 6g protein, 4g fat, 27g carbs, 150 kcal​
50g mixed berries: 0g protein, 0g fat, 6g carbs, 25 kcal​
1 scoop whey protein: 25g protein, 1g fat, 2g carbs, 120 kcal​
Total: 49g protein, 20g fat, 35g carbs, 505 kcal

Meal 2: Mid-Morning Snack
1 can (95g) tuna in spring water: 20g protein, 1g fat, 0g carbs, 90 kcal​
100g cucumber: 0g protein, 0g fat, 2g carbs, 10 kcal​
15g almonds: 3g protein, 7g fat, 2g carbs, 85 kcal​
Total: 23g protein, 8g fat, 4g carbs, 185 kcal

Meal 3: Pre-Gym Meal
150g grilled chicken breast: 35g protein, 3g fat, 0g carbs, 165 kcal​
100g basmati rice: 3g protein, 0g fat, 28g carbs, 130 kcal​
100g steamed broccoli: 3g protein, 0g fat, 5g carbs, 35 kcal​
1 tbsp olive oil (drizzled over veggies): 0g protein, 14g fat, 0g carbs, 120 kcal​
Total: 41g protein, 17g fat, 33g carbs, 450 kcal

Simple Carbs Pre/Intra-Workout Remove this entirely. Have a preworkout or something if you need a boost, but you don't need intra-workout fuel at the moment.

Meal 4: Post-Gym Meal
1 scoop whey protein: 25g protein, 1g fat, 2g carbs, 120 kcal​
200g baked potato: 4g protein, 0g fat, 38g carbs, 170 kcal​
1 tsp butter: 0g protein, 5g fat, 0g carbs, 45 kcal​
Total: 29g protein, 6g fat, 40g carbs, 335 kcal

Meal 5: Dinner
200g lean ground turkey or chicken: 46g protein, 5g fat, 0g carbs, 230 kcal​
150g zucchini noodles (or steamed spinach): 2g protein, 0g fat, 4g carbs, 20 kcal​
1 tbsp olive oil: 0g protein, 14g fat, 0g carbs, 120 kcal​
Total: 48g protein, 19g fat, 4g carbs, 370 kcal

Daily Totals
Protein: 190g
Fat: 60g
Carbs: 130g
Calories: 2,000 kcal


Aim for:
- Higher Protein: Maintains muscle mass and satiety during a calorie deficit.
- Moderate Carbs: Focused around workouts for energy and recovery, minimising unnecessary sugars.
- Healthy Fats: Supports hormonal health without excessive calorie intake.
- Nutrient-Dense: Ensures micronutrient intake (e.g., broccoli, zucchini, almonds).
 
I'd like to see the food get cleaner.


Meal 1: Breakfast
3 eggs (whole): 18g protein, 15g fat, 0g carbs, 210 kcal​
50g oats (prepared with water): 6g protein, 4g fat, 27g carbs, 150 kcal​
50g mixed berries: 0g protein, 0g fat, 6g carbs, 25 kcal​
1 scoop whey protein: 25g protein, 1g fat, 2g carbs, 120 kcal​
Total: 49g protein, 20g fat, 35g carbs, 505 kcal

Meal 2: Mid-Morning Snack
1 can (95g) tuna in spring water: 20g protein, 1g fat, 0g carbs, 90 kcal​
100g cucumber: 0g protein, 0g fat, 2g carbs, 10 kcal​
15g almonds: 3g protein, 7g fat, 2g carbs, 85 kcal​
Total: 23g protein, 8g fat, 4g carbs, 185 kcal

Meal 3: Pre-Gym Meal
150g grilled chicken breast: 35g protein, 3g fat, 0g carbs, 165 kcal​
100g basmati rice: 3g protein, 0g fat, 28g carbs, 130 kcal​
100g steamed broccoli: 3g protein, 0g fat, 5g carbs, 35 kcal​
1 tbsp olive oil (drizzled over veggies): 0g protein, 14g fat, 0g carbs, 120 kcal​
Total: 41g protein, 17g fat, 33g carbs, 450 kcal

Simple Carbs Pre/Intra-Workout Remove this entirely. Have a preworkout or something if you need a boost, but you don't need intra-workout fuel at the moment.

Meal 4: Post-Gym Meal
1 scoop whey protein: 25g protein, 1g fat, 2g carbs, 120 kcal​
200g baked potato: 4g protein, 0g fat, 38g carbs, 170 kcal​
1 tsp butter: 0g protein, 5g fat, 0g carbs, 45 kcal​
Total: 29g protein, 6g fat, 40g carbs, 335 kcal

Meal 5: Dinner
200g lean ground turkey or chicken: 46g protein, 5g fat, 0g carbs, 230 kcal​
150g zucchini noodles (or steamed spinach): 2g protein, 0g fat, 4g carbs, 20 kcal​
1 tbsp olive oil: 0g protein, 14g fat, 0g carbs, 120 kcal​
Total: 48g protein, 19g fat, 4g carbs, 370 kcal

Daily Totals
Protein: 190g
Fat: 60g
Carbs: 130g
Calories: 2,000 kcal


Aim for:
- Higher Protein: Maintains muscle mass and satiety during a calorie deficit.
- Moderate Carbs: Focused around workouts for energy and recovery, minimising unnecessary sugars.
- Healthy Fats: Supports hormonal health without excessive calorie intake.
- Nutrient-Dense: Ensures micronutrient intake (e.g., broccoli, zucchini, almonds).
Perfect but 1 thing I would add is more fats for sure.
 
Perfect but 1 thing I would add is more fats for sure.
Yeah that's just me ripping through MyFitnessPal to see some of the meals to get the overall number roughly in the right space. Key thing I want to show, though, is that you can hit the same caloric number with way cleaner foods. Your body and digestive system will thank you, you'll be able to utilise the food better for fuel, and it'll not be the thing making us wonder if that's why progress has stalled.
 
Perfect but 1 thing I would add is more fats for sure.
Tuna nope. Never will eat jr
Yeah that's just me ripping through MyFitnessPal to see some of the meals to get the overall number roughly in the right space. Key thing I want to show, though, is that you can hit the same caloric number with way cleaner foods. Your body and digestive system will thank you, you'll be able to utilise the food better for fuel, and it'll not be the thing making us wonder if that's why progress has stalled.
you are definitely right in most but im keen to do this massive cut flexible dieting and show people you dont have to follow a bro diet.

The way i look at it is what makes someone consistent. The reason I don't like clean dieting is because

1. When supermarket items are sold out
2. Having to prep on holiday
3. Same bland foods
4. People lie and blow out and have a cheat meal that could be like 3 days worth or calories lol

tracking calories and macros and flexible dieting keeps me consistent l. Its what works for me and whilst it might not be 100% clean i dont need to have big blow out cheat meals.

I will continue this log doing flexible dieting and adjusting my calories and macros until my calories are so low that i need to get it cleaner and have low calorie volume foods.

Epic advice everyone.
 
Tuna nope. Never will eat jr

you are definitely right in most but im keen to do this massive cut flexible dieting and show people you dont have to follow a bro diet.

The way i look at it is what makes someone consistent. The reason I don't like clean dieting is because

1. When supermarket items are sold out
2. Having to prep on holiday
3. Same bland foods
4. People lie and blow out and have a cheat meal that could be like 3 days worth or calories lol

tracking calories and macros and flexible dieting keeps me consistent l. Its what works for me and whilst it might not be 100% clean i dont need to have big blow out cheat meals.

I will continue this log doing flexible dieting and adjusting my calories and macros until my calories are so low that i need to get it cleaner and have low calorie volume foods.

Epic advice everyone.
if you want to get lean you need to track what you're doing and understand your diet and your base @Flyingandrei
I've trained 100s of guys over the years and I can tell you logging works and tracking works
but no matter the path you choose the EVO family will support you
 
if you want to get lean you need to track what you're doing and understand your diet and your base @Flyingandrei
I've trained 100s of guys over the years and I can tell you logging works and tracking works
but no matter the path you choose the EVO family will support you
Lol what do you mean? All my meals are already tracked. I track everything everyday.

Through my fitness pal. Ill tell you what im going to do exactly and I will put a post up here in 4 weeks time.

Im going to go down to 2700 calories. The 100 calories is going to be reduced from carbohydrates. So ill have 25 grams less in carbs. 4 calories per gram carbs 100 cals divided by 4 = 25 grams

I bet i will come in dropped weight and less bodyfat and still eating dorritos and the candy.

Bro diets are oldschool. Layne norton made flexible dieting popular years ago on bodybuilding.Com hes still the leading educator today

If most havent heard of him then they are in bro diet land 💯

Lastly what about sam sulek lol he does flexible dieting and he is jacked.

As i said i track, i do what works for me, I've coached people that do it and had 80% good and 20% flexible dietd ate candy and were shredded.

Bro diets are not for me. Respectfully.
 
To each their own. I've made my thoughts clear (that I don't agree with your approach), but you're clearly going to do it your way irrespective, so I hope it works out. Look forward to seeing you check in at 105kg in four weeks time.
Yes and thats fine but thats because you take the clean approach which is nice and healthy.

Im not looking for nice and healthy, Im looking for what works and what i know works and whats sustainable for my income, my goals, my consistency.

How can it be 105kg? Im high 112kg 113 . Doing the math of 1kg-1.5kg a week loss in 5 weeks at minimum that should be 108kg.

Calories dont know the difference between a salad and a burger. Just like the good old tonne of feathers tonne of bricks, which is heavier.... its still a tonne.

They may have different macronutrient and fiber intakes but if it fits the macros it does not matter deficit wise. You still lose the same ammount of body fat or weight.

Its been an ongoing debate bro diet vs flexible diet just like trainingbro split vs other splits.

At the end of the day its what works for the INDIVIDUAL and if clean works, Great. If Flexible works, Great also.

They both end up the same destination if they are consistent.
 
Lol what do you mean? All my meals are already tracked. I track everything everyday.

Through my fitness pal. Ill tell you what im going to do exactly and I will put a post up here in 4 weeks time.

Im going to go down to 2700 calories. The 100 calories is going to be reduced from carbohydrates. So ill have 25 grams less in carbs. 4 calories per gram carbs 100 cals divided by 4 = 25 grams

I bet i will come in dropped weight and less bodyfat and still eating dorritos and the candy.

Bro diets are oldschool. Layne norton made flexible dieting popular years ago on bodybuilding.Com hes still the leading educator today

If most havent heard of him then they are in bro diet land 💯

Lastly what about sam sulek lol he does flexible dieting and he is jacked.

As i said i track, i do what works for me, I've coached people that do it and had 80% good and 20% flexible dietd ate candy and were shredded.

Bro diets are not for me. Respectfully.
they are tracked? ok no issues
please post the myfitnesspal foods and macros for us every day this week :) we are ready
 
You’re in the reference range, but one thing to keep in mind is that while HbA1c measures average blood glucose, junk food (high in refined carbs and sugars) can cause short-term spikes and crashes in blood sugar levels. This can lead to insulin resistance over time, especially when overweight/ high body fat.

If you’re not sure what the importance of your HbA1c is, there’s some Christmas homework for you 😄
 
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