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Approved Log My Dbol to testosterone Transformation Cycle Log
- Thread starter Flyingandrei
- Start date
Yeah sort of. I train night time usually like 11pm till 12:30am then have my last protein and carbs before bed at like 1:30am.
I will have a look at the books when i get w chance.
11:30am until 12:30 wouldn't be 16/8Yeah sort of. I train night time usually like 11pm till 12:30am then have my last protein and carbs before bed at like 1:30am.
I will have a look at the books when i get w chance.
more like 11/13
can you shorten your feeding window? lets say 12 to 8
or if you train late start late, 4pm until 12am for example (8 hours), followed by 16 hour fast @Flyingandrei
I try not to leave anything out lol get people asking for more information otherwise.
Thanks for reading. P.s @Mobster im interested to see yours and steve physiques us there any log?
Highly unlikely. Its ok i can up the weeks and just let it take longer since fasting won't be available.
The rate of loss im at has been 1kg-1.5 im happy with that so in 16 weeks i should be around 101kg by then if its consistent
this is fine, fasting not a requirement but extending the fasting window would help insulin sensitivity and overall anabolic effect @Flyingandrei
lets work on your training cardio going forward
First off, thank you so much for spacing out your paragraphs, lol. It makes it so much easier to read a long post. You got this man. I am glad you learned how to do things properly vs the crash diets and all that nonsense. Looking forward to following along!
@Flyingandrei you can check their logs, the co-hosts of the podcast here
@Mobster
https://www.evolutionary.org/forums/threads/mobsters-training-diary.84438
@stevesmi
https://www.evolutionary.org/forums...ld-more-muscle-and-my-prolong-fast-log.81856/
Please update us on your training diet today.
TRAINING :
This is last weeks as im still finishing this weeks obviously.
CHEST monday 15th Nov 2024
Dumbbell fly
2 sets
10 x 22.5 kg (49.6 lbs)
6 x 32.5 kg (71.65 lbs)
Dumbbell bench
2 sets
7 x 35kg (77.16 lbs)
7 x 37.5 kg (82.67 lbs)
Cable fly super set decline fly
2 sets
8 x 15kg / 7 x 15kg (33.07lbs)
6 x 17.5 kg / 6 x 17.5 kg (38.58lbs)
Dumbbell incline fly superset / Dumbbell incline bench press
2 sets
7 x 17.5 kg / 5 x 17.5 kg (38.58lbs)
2 x 17.5 / 6 x 17.5 (38.58lbs)
Overhead barbell press seated
2 sets
6 x 50kg (110.23lbs)
4 x 80kg (176.37lbs)
Dumbbell side raises
2 sets
12 x 12kg (26.46lbs)
8 x 15kg (33.07lbs)
Front raises Barbell or Dumbbell
Dumbbell selected
2 sets
10 x 20kg (44.09lbs)
10 x 15kg (33.07lbs)
BACK day nov 17
Dumbbell Row
2 sets
12 x 27.5kg 60.63lbs
8 x 42.5kg 33.7lbs
Barbell bent over row
2 sets
10 x 80kg 176.37lbs
7 x 100kg 220.45lbs
Reverse grip lat pulldown
2 sets
9 x 65kg 143.3lbs
8 x 75kg 165.35lbs
Reverse fly (For back not delts) superset with wide elbow upright rows
2 sets
6 x 15kg / 6 x 15kg 33.07lbs
8 x 12.5kg / 6 x 12.5kg 27.56lbs
Dumbbell Shrugs
2 sets
8 x 40kg 88.18lbs
10 x 35kg 77.16lbs
Dumbbell rear delt
2 sets
12 x 12kg 26.46lbs
9 x 15kg 33.07lbs
ARMS NOV 19
Bench Dips with with plate for resistance
2 sets
12 x 20kg 44.09lbs
12 x 20kg 44.09lbs
Dumbbell tricep kick back
2 sets
15 x 12.5kg 27.56lbs
10 x 15kg 33.07 lbs
Barbell Skull crushers
2 sets
10 x 35kg 77.16lbs
12 x 40 kg 88.16lbs
Dumbbell seated tricep extension
2 sets
12 x 40kg 88.18lbs
10 x 45kg 99.21lbs
Dumbbell Hammer curl
2 sets
10 x 22.5kg 49.6lbs
8 x 25kg 55.12lbs
Preacher curl machine
2 sets
9 x 40kg 88.18lbs
7 x 45kg 99.21lbs
Barbell curls
7 x 35kg 77.16lbs
7 x 40 kg 88.18lbs
Incline dumbbell curl
2 sete
7 x 12.5kg 27.56lbs
8 x 12. 5kg 27.56lbs
Wrist curls for forearms can be done barbell, dumbbell
Barbell superset
2 sets
20 x 20kg 44.09lbs
wrist up/ wrist down
LEGS day Nov 20
Lunges warmup
Dumbbells
2 sers
10 x 10kg
12 x 10kg
22.05lbs
Leg press
push plate weight not accounted for
2 sets
10 x 170kg 374.79lbs
6 x 210kg 462.97lbs
Feet together leg press
push plate weight not accounted for
2 sets
210kg x 6 (462.97lbs
250kg x 6 (551.16lbs
Stiff leg dumbbell
2 sets
9 x 27kg (59.52lbs
8 x 30kg (66.14lbs
Seated leg curl lying alternate leg days with lying or seated
2 sets
8 x 45kg (99.21lbs
8 x 45kg (99.21lbs
Single dumbbell calf raises (holding 2 dumbbells, one leg raises up)
2 sets
10kg (22.05lbs
12.5kg (27.56lbs
This is last weeks as im still finishing this weeks obviously.
CHEST monday 15th Nov 2024
Dumbbell fly
2 sets
10 x 22.5 kg (49.6 lbs)
6 x 32.5 kg (71.65 lbs)
Dumbbell bench
2 sets
7 x 35kg (77.16 lbs)
7 x 37.5 kg (82.67 lbs)
Cable fly super set decline fly
2 sets
8 x 15kg / 7 x 15kg (33.07lbs)
6 x 17.5 kg / 6 x 17.5 kg (38.58lbs)
Dumbbell incline fly superset / Dumbbell incline bench press
2 sets
7 x 17.5 kg / 5 x 17.5 kg (38.58lbs)
2 x 17.5 / 6 x 17.5 (38.58lbs)
Overhead barbell press seated
2 sets
6 x 50kg (110.23lbs)
4 x 80kg (176.37lbs)
Dumbbell side raises
2 sets
12 x 12kg (26.46lbs)
8 x 15kg (33.07lbs)
Front raises Barbell or Dumbbell
Dumbbell selected
2 sets
10 x 20kg (44.09lbs)
10 x 15kg (33.07lbs)
BACK day nov 17
Dumbbell Row
2 sets
12 x 27.5kg 60.63lbs
8 x 42.5kg 33.7lbs
Barbell bent over row
2 sets
10 x 80kg 176.37lbs
7 x 100kg 220.45lbs
Reverse grip lat pulldown
2 sets
9 x 65kg 143.3lbs
8 x 75kg 165.35lbs
Reverse fly (For back not delts) superset with wide elbow upright rows
2 sets
6 x 15kg / 6 x 15kg 33.07lbs
8 x 12.5kg / 6 x 12.5kg 27.56lbs
Dumbbell Shrugs
2 sets
8 x 40kg 88.18lbs
10 x 35kg 77.16lbs
Dumbbell rear delt
2 sets
12 x 12kg 26.46lbs
9 x 15kg 33.07lbs
ARMS NOV 19
Bench Dips with with plate for resistance
2 sets
12 x 20kg 44.09lbs
12 x 20kg 44.09lbs
Dumbbell tricep kick back
2 sets
15 x 12.5kg 27.56lbs
10 x 15kg 33.07 lbs
Barbell Skull crushers
2 sets
10 x 35kg 77.16lbs
12 x 40 kg 88.16lbs
Dumbbell seated tricep extension
2 sets
12 x 40kg 88.18lbs
10 x 45kg 99.21lbs
Dumbbell Hammer curl
2 sets
10 x 22.5kg 49.6lbs
8 x 25kg 55.12lbs
Preacher curl machine
2 sets
9 x 40kg 88.18lbs
7 x 45kg 99.21lbs
Barbell curls
7 x 35kg 77.16lbs
7 x 40 kg 88.18lbs
Incline dumbbell curl
2 sete
7 x 12.5kg 27.56lbs
8 x 12. 5kg 27.56lbs
Wrist curls for forearms can be done barbell, dumbbell
Barbell superset
2 sets
20 x 20kg 44.09lbs
wrist up/ wrist down
LEGS day Nov 20
Lunges warmup
Dumbbells
2 sers
10 x 10kg
12 x 10kg
22.05lbs
Leg press
push plate weight not accounted for
2 sets
10 x 170kg 374.79lbs
6 x 210kg 462.97lbs
Feet together leg press
push plate weight not accounted for
2 sets
210kg x 6 (462.97lbs
250kg x 6 (551.16lbs
Stiff leg dumbbell
2 sets
9 x 27kg (59.52lbs
8 x 30kg (66.14lbs
Seated leg curl lying alternate leg days with lying or seated
2 sets
8 x 45kg (99.21lbs
8 x 45kg (99.21lbs
Single dumbbell calf raises (holding 2 dumbbells, one leg raises up)
2 sets
10kg (22.05lbs
12.5kg (27.56lbs
CURRENT GOAL: CUTTING DIET
DIET STYLE: FLEXIBLE DIETING
YEARS ON FLEXIBLE DIETING : 3+
DIET EXPERIENCE: 6 YEARS
CALORIES: 2800
MACROS: 234 P / 305 CARBS/ 73 FAT
MEAL 1
3 eggs
60 grams kelogs coco pops
100 ml skim milk
1 x 16g protein yogurt
200g Raw pineapple
MEAL 2
1 x 30 grams protein choch oak shake
1 x lcm cereal bar
200 grams raw pineapple
MEAL 3 - PRE GYM MEAL
High protein Nachos
200 grams lean beef mince
50 grams Low fat sour cream
50 grams light salsa
28 grams Thai flavored Doritos
200 grams potatoes
SIMPLE CARBS BEFORE OR WHILST TRAINING
14 pieces sour patch kids.
MEAL 4 - POST GYM
1 x 16grams protein yogurt
Oak 30g protein shake
1 lcm cereal bars or more potato
DIET STYLE: FLEXIBLE DIETING
YEARS ON FLEXIBLE DIETING : 3+
DIET EXPERIENCE: 6 YEARS
CALORIES: 2800
MACROS: 234 P / 305 CARBS/ 73 FAT
MEAL 1
3 eggs
60 grams kelogs coco pops
100 ml skim milk
1 x 16g protein yogurt
200g Raw pineapple
MEAL 2
1 x 30 grams protein choch oak shake
1 x lcm cereal bar
200 grams raw pineapple
MEAL 3 - PRE GYM MEAL
High protein Nachos
200 grams lean beef mince
50 grams Low fat sour cream
50 grams light salsa
28 grams Thai flavored Doritos
200 grams potatoes
SIMPLE CARBS BEFORE OR WHILST TRAINING
14 pieces sour patch kids.
MEAL 4 - POST GYM
1 x 16grams protein yogurt
Oak 30g protein shake
1 lcm cereal bars or more potato
@Flyingandrei thats a lot of days, lets see as it goes, try to update us more often bro
so we dont miss this
macros are good, very clean
but I would up the protein to 260 or so and fats to around 100, add some avocado and walnuts bro
I probably roughly typed it in notes for the days. I train 4 days a week sometimes ill do Sunday/Monday@Flyingandrei thats a lot of days, lets see as it goes, try to update us more often bro
Off
Wednesday/ Thursday
Off
Off
Depends if my son is competing in jiujitsu or has muay thai training etc
@Npcclassicphysique champ i introduced one of my ifbb mates to flexible dieting as he strictly ate clean.
Even in prep he used it and It just blew him the fuck up more. I must add he was already lean though and a few comps under his belt. He wont go back to clean eating he said
Even in prep he used it and It just blew him the fuck up more. I must add he was already lean though and a few comps under his belt. He wont go back to clean eating he said
Attachments
I agree with more protein etc. My diet when i was bulking was clean asf and looked like this (photo attached)macros are good, very clean
but I would up the protein to 260 or so and fats to around 100, add some avocado and walnuts bro
Attachments
Interesting diet, can you copy and paste it here please, many guests cant view it
this is a fairly generic write up the coach likely gives to most guys from what I see btw bro @Flyingandrei
alright looking forward to it bro
flexible dieting? not bad bro@Npcclassicphysique champ i introduced one of my ifbb mates to flexible dieting as he strictly ate clean.
Even in prep he used it and It just blew him the fuck up more. I must add he was already lean though and a few comps under his belt. He wont go back to clean eating he said
you gotta cheat sometimes and refeed for sureyour friend the pro, how about you bring him into the EVO family bro? would love to have him as an iron brother here @Flyingandrei
I can ask but he's pretty strict with what he does he dosent like taking advice as hes found most of his success self coaching and what works for him.flexible dieting? not bad bro
your friend the pro, how about you bring him into the EVO family bro? would love to have him as an iron brother here @Flyingandrei
He is also diabetic suprisingly lol.
Would be fine, we would just support him as the EVO family, no advice needed bro
